2689: 10 Underrated Exercises That Produce Incredible Gains (Listener Live Coaching)

15:50Adam Schafer:Speaking of one leg, single leg deadlift. Oh, single leg deadlift. My favorite. Yeah. Great exercises. Deadlifts are great. Single leg deadlifts are great.

15:58Sal Di Stefano:I also think that they're, okay. So we, we talk a lot about, uh, you know, dysfunction in, in joints as to do with weakness and instability. A lot of our issues stem from weakness and instability in the hips. And this is such a great exercise because if you get really strong and stable in the hips. I've seen so many personal experience and also lots of clients that have eliminated low back pain, have eliminated a lot of this chronic pain that they have in the pelvis area. All that is so good to get strong in that area. And it is, it's just, it's difficult, but you get good at it. To get really like a stable hips and, and, you know, this really challenges that anti-rotation ability.

16:40So, you know, to, for it to then translate into a regular deadlift where you get those shifts uh every now and then it really helps to kind of keep you

16:49Adam Schafer:solid and and stable this is also a secret way to get your deadlift i went on a kick you can

16:55Sal Di Stefano:actually go far enough back on my instagram where i was even the 200 pound yeah yeah where i was recording me progressing through this i never felt so good doing bilateral deadlifts than when i focused on getting really strong at doing single leg man when i went back to bilateral deadlifting Oh, man, I just felt so good, so in control. And again, going through this list is making me go, I need to reintroduce a lot of these movements that I haven't been doing in my list.

17:21Adam Schafer:Next up for core, active planks. We talked about these a long time, but in fact, there was a video. First viral video. That we posted years ago. It was probably eight years ago that went viral. This is a gnarly core exercise. And we put this in our programs as well. Yep. But I almost never see them in gyms, again, unless someone's following one of our programs. this will build your abs and your obliques like almost like nothing else it's an exceptional exercise it's if you're strong and you need to be challenged do this and it is incorrect and it does

17:50Sal Di Stefano:it works in extension and at the top of contraction i i actually think that it should replace the traditional plank that everybody does i just think that that's for the most part most people don't do those really well. It's hard for a coach to see if somebody's cheating it a little bit or doesn't have the best posture in it. And so activating the glutes, so either like an active plank or just holding the tilt, just tucking the tailbone and keeping it in that position in a plank, I think is the superior way to do a plank. Totally.

18:27Adam Schafer:And then lastly, donkey calf raises. Now I know why nobody does this is because if there isn't a machine to do this, you're not going to grab your buddy to sit on your back while you do tucky calf. That's how they do them back in the day. Back in the day, you'd have somebody sit on your back. There's pictures of Arnold, like he's got Franco and a couple of the bodybuilders on his back. But when you're flexing at the hips or like bending over and then you go to work your calves, the gastrocs will stretch in that position, like almost like the hamstrings. So you want to get a gnarly stretch in your calves.

18:55Adam Schafer:You can get a stretch standing straight up. Now try bending over. It's going to be a stretch like you've never felt before in your life. This will pump your calves up like nothing else. There are machines that do this, and I absolutely love them, but you don't often see them. If you have a friend and you want to experiment, get a block, put your arms on a bench. They're like a piano at your house and you're just pushing it up to your body. But these are pretty awesome. Again, it was a staple back. Oh, shit. Anyway, I got to tell you guys about a funny situation with my son. He's probably too young for this conversation just evidenced by what he said to his mom later in the day.

19:29Adam Schafer:So I'll tell you guys what happened and I'll tell you what he said to his mom. So my son's four and a half, right? And we're working on helping him control his temper or his outburst. Okay. And so the other day he got really mad at his sister and he started, you know, getting real mad. And so I stopped him and I said, Hey, I said, listen, I said, once he calmed down a little bit, I said, who's scarier when they lose their temper? I said, mom or dad? And he's like, well, dad. I said, why? And he goes, well, you're louder. You're bigger. I said, yes. I said, you're a boy. You're going to grow up to be a man one day.

20:04Adam Schafer:And men are typically bigger, stronger, and louder. And we have a responsibility to be disciplined. It's very important for a man to know how to control himself, especially his anger. Now, the reason why we're bigger and stronger, and this is the way I explained to him, is I said, we've been gifted with the ability to protect people, but don't abuse that. And so learn how to control yourself. And he's like, OK. And it looked like he got it. And he's like, all right. Yeah, yeah, yeah. That makes sense. I get that. Anyway, later on. I already feel I know where this is going. He's too young for it.

20:34Adam Schafer:Later on, he's in bed. And earlier before bed, him and I were watching snake videos. He's really into snakes right now. So he's like, can a python beat an alligator? So we're looking at videos. Well, we saw this video. I think it scared him a little bit. So he's in bed with his mom. She puts him to bed most nights. And they're laying there. And he's like, mom, I'm scared of snakes. And I don't want any snakes to come in the house or whatever. where she's like, honey, don't worry about it. And they're going back and forth. And she's like, listen, I'm with you. I'm here with you all day long. Like, I'll keep you safe.

21:04Adam Schafer:And he's like, but mom, you're a woman. You're weak. You can't keep me safe. I'm like, no. She's like, what? I get a text from her. She's like, your son just called me weak because I'm a woman.

21:18Sal Di Stefano:I'm like, oh. Whoops, I didn't laugh. Yeah, that's not what I meant. Honey, I swear I didn't say that.

21:22Adam Schafer:I'm like, let me talk to him again. She's like, don't talk to him again. Just wait until he's older because he doesn't get what you're trying to say to him. Wait until your father gets home and I kick his ass. Yeah, yeah. You're weak. Like, shh. Did you explain to him you can still beat him up? It's not. He's too young.

21:40Sal Di Stefano:It is funny, man, the stuff. Max is at a phase right now. We have to be very, very careful about any conversations that you're shot away because he is picking it up. He'll pick it up. He's picking it up. And since day one, I've always encouraged the questioning, right? I always told myself as a dad, I don't care how busy I am, what's going on. When he starts inquiring and asking the whys, I want to go all the way through with it. I never want to dismiss it or give him the bullshit short answer. And now I'm being very challenged because it's like he hears something. Well, why did you say that? And he just wants the why, the why, the why, the why, the why all the way down.

22:18And so we have to be really careful of what we say next to him. He's also sick right now.

22:24Sal Di Stefano:and so uh you know he's he told Katrina yesterday he said to her um you know mommy you know the one thing I like about being sick and she's like oh what's that honey she's like because you sleep with me that's why she's like uh yeah but she's also going like look what I trained you know she'll go in there so he doesn't because when he's not feeling well he almost always wants to be yeah he wants to climb in and so and then Katrina will try and protect me from getting sick and so she'll go in there and go and go sleep with i love how honest kids are too like they don't know

22:54Adam Schafer:like my kids they told my wife they said mama you're the best at giving hugs and love she's like oh thank you but papa is way better at playing with us than you are she's like oh and then yesterday i was with my daughter getting ready for bed my wife was uh serving at the church so i had to put them to to bed and uh my daughter's you know i want mama i want mama i'm like Like, oh, she's, you know, Baba's putting you to bed tonight, whatever. And she's like, Mama's my favorite one. I love you too. Cool. Okay. Thanks. Thanks, kiddo. Dude, I have a story. You got to stay with me because it's going to sound bad, but it's actually pretty funny.

23:34I'll recover from it. But my friend was over. His son's like, I think he's four or five, somewhere around there. Like cute kid, hilarious. he loves coming over the house and using my boys trampoline and so you know we have a lot of fun doing that and we're kind of hanging out and there's all these leaves and everything on the trampoline and so i go um get the the leaf blower and i'm like you know i'm just kind of taking care of and getting all real leaves and having fun i start like you know the extra bit of uh air blowing it on him and like blowing him over. He's like, ah, it's fun. And then my friend Dusty gets in there and he's like jumping with him and all this stuff.

24:16And he's like, he's like, Justin, Justin, blow my dad. I was like, we have to reframe this. So I started calling it, I'm hurricaning you. I'm hurricaning. He's like, you're hurricaning my dad. I'm like, yeah, hurricane him. Because I was like, people all start dying laughing. I'm like, I'm not doing that. Okay. This is where we stop. Not again. not again one time not again oh my god it's funny though just totally threw us off we both stopped

24:46Adam Schafer:we're like oh they're the best dude i gotta tell you guys uh um recently uh well not recently but you know kind of relatively consistently around 2 3 p.m i'll get like this really you know bad kind of energy crash and i've been trying to kind of piece together what's going on and it was some supplements i was taking and i stopped and maybe it was that or whatever but what it was was just the caffeine dose I was having in the morning was just too high. It's really common when your caffeine gets too high for you. Did you ramp up? Because you normally don't get that high. Well, for me. I know 400 milligrams for me is a lot.

25:18Adam Schafer:I know you guys are like.

25:20Sal Di Stefano:Well, 400 is a lot for you because you don't rarely, I don't ever see you do 400.

25:23Adam Schafer:So here's what it was. So 400 milligrams from energy drinks versus 400 milligrams in pill form with theanine, very big difference.

25:30Sal Di Stefano:Oh, okay.

25:31Adam Schafer:If I do it with theanine, I don't necessarily get the crash. So the other day I experimented with it and I cut down the energy drink, did it in pill form with theanine. And sure enough, I felt way better. But it was really stressing me out. I'm like, why am I getting this terrible – and it's so funny because if I were a caller who was calling in, one of the first questions I would ask is be like, how much caffeine do you have in the morning? Yeah, yeah. And then that's probably what it is. But I don't think a lot of people realize that although caffeine gives you energy, when you go too high for you – and there's a lot of genetic variants.

26:02Adam Schafer:there are certain enzymes that some of us produce more of and others that allow us to break it down or not or whatever. So your dose may be lower than someone else, but it might be too high for you. The energy crash that you get later, that's a sign your caffeine is too high. It's just one of those signs. That was what was happening. So yeah, now I'm going to start scaling it down. So do you think that's what it was? That was where you weren't kind of, you were filling off the other day? No, that was something else. We'll talk about in another episode. I'm saving that version. Save that version.

26:31Adam Schafer:Just so people understand. It's all tied into my series, right? There's this struggle that I have with taking things and doing things to feel more capable and powerful.

26:42Sal Di Stefano:You're so the opposite of me.

26:43Adam Schafer:Part of this is like taking exotic supplements and stuff, and I just go too far.

26:48Sal Di Stefano:I can't be consistent with damn near anything for the life of me. I tell you what, it's so difficult for me. I was even this morning, I was like, because Max is sick, what I am pretty good about and I've gotten better about, a lot of that, again, is because you've really trained me to be better about if someone's sick around me before I get sick or feel it, starting to do all the things. I've taken my green juice right away. I'll take the thymus and alpha later on. And so really getting better.

27:16Adam Schafer:And you've avoided getting sick a few times now.

27:17Sal Di Stefano:Oh, yeah. And even the times that I have gotten sick since I've implemented that regimen like that, it's night and day different. I'm like admittedly a total baby when I get sick and it feels like it hits me like a ton of bricks. But the last few times, either one, I haven't got sick, which is so rare. If someone is sick in our house, typically, I'm going to get it. But when I go through that process of being good about taking all those things right away, I notice a huge difference.

27:47Adam Schafer:Now, the green juice is part of your -

27:49Sal Di Stefano:Yeah, yeah. And why I brought that up is because I also just felt good after I take it. And I'm like, God, this is something I should just drink on my way to work anyways. I always feel good when I drink. And I know. And it's like, and I know that. And yet I'm not consistent with it. And so I'm just reminded of that today. And the only real reason why I was really on it today was because I was more worried.

28:11Adam Schafer:Those polyphenols and antioxidants and just those micronutrients that you find in greens. And what happens with the green juices, they break it up to the point where, so it's a powder, that your body can actually absorb some of the stuff. and they put ashwagandha in it. And so it's just really nice mix.

28:27Sal Di Stefano:You know, and it's something that I've traditionally tried to use when I know that I'm like lacking vegetables in my diet. But I was actually like, that was one of the first times I don't think I've ever, I don't remember the last time at least, that I did it first thing in the morning. And I'm like, man, I felt really good from that. Probably would be a good idea if I just consistently did that. You know, it's crazy.

28:46Adam Schafer:It's so funny how we have like an even split. You and I are the ones that like, we are more likely to get sick. And we got Justin and Doug over here, which seem to never get sick. Justin's whole house will be sick. Everybody's sick. And you never get it. Almost never get it. And Doug, he's been really sick, but like twice in like 10 years. It makes me angry. Even if I am sick, I'm just like, no. So that's your secret. Anger my way through it. So maybe you are sick. You're just not letting us know. I mean. No way. Are you kidding me? If Justin is off, he of all of us.

29:16Sal Di Stefano:Yeah, you can tell. You can definitely tell. I feel like Justin. I mean, I know. I wear everything on my sleeve. I get a lot of flack for being the moody one here and stuff like that. But I feel like when Justin's not in a good mood, I feel like he is every bit. Well, he's every bit. I agree. I definitely agree. That's what he does. He gets quiet.

29:31Adam Schafer:He gets like angry quiet. It's like a different kind of quiet. You directed everyone else around you. He gets quiet. I let you all know. There's a difference. Yeah. I don't believe it. I'd be like, why is he so mean to me? Like, check it to myself. Oh, God. I'm in a bad mood. Something happened. Yeah. But it's crazy, bro. Your house has been all sick. Like, in the 10 years I've worked with you. like 12 times and you'll tell us, Oh, all my family's sick. I'm like, Oh great. Here we go. That's just, yeah. I never get sick. I honestly could, I can think of the one time where I kind of missed and you guys did a podcast and I, I think you guys even called in to my house and literally that was the sickest I've been.

30:09And it was like one day. And I remember I was watching, it was like a Tony Robbins on Netflix. He dropped his, whenever that was, but yeah, I was like, it was the flu or something. and it like came and it went and so yeah i don't know i it's just one of those things i i haven't really been sick much you know growing up either really yeah that's crazy i see on the notes because

30:31Sal Di Stefano:rarely ever do i ever feel like your guys's stuff you watch and read overlaps with what i watch and read but somebody has garth brooks up there that's not me is that you it's me is it the conspiracy stuff around it yeah i i have you heard about yes i got sucked into that oh you did it was so wild I don't know this. You can validate me. Yeah, okay. So I want to hear what you did. I don't know any of this. I did. I put up there as kind of a goof because it's so wild and bizarre. And I saw a video that was trying to highlight and correlate. They're trying to basically paint him as a serial killer under the radar.

31:07Yes. Because of where he worked first was at some boot barn or something. And then some people went missing. And then he moved to this other somewhere in Tennessee. and again there's like people around him that went missing and then like on tour they they were like some guy was like tracking all these things and associating it he had like some kind of

31:31Sal Di Stefano:property that so one of his first purchases like they were like he gets his first big payday and he goes out and he buys just this massive plot of land like not a house not a thing like that was like supposed so that was like and then at the same time it was near all these missing bodies and all that stuff like that. So I was like, I've never heard any of this before. It was so funny to me because it was so left field.

31:52Adam Schafer:And the other thing is, the guy's a weird guy. He's a really weird guy. It originated from a joke by comedian Tom Segura. No, they sent this to Tom Segura after that. Oh, really? Yes. Yeah, this was a different video. I know because originally Tom Segura was breaking it down because he's also Chris Gaines. I don't know if you know that. but it's another singer uh the persona that he just created and it's i don't know that it's just this weird narcissistic kind of sociopathic like he's got weird weirdness about him so i think people like start looking into like what else is uh he all about and then all these kind of weird uh correlations you know what sucks about stuff like that with the with the internet and social is that no matter whether it's true or not it sucks now yeah dude yeah i like that sucks dude Yeah, that just landed on his.

32:44Sal Di Stefano:Yeah, that just sucks.

32:45Adam Schafer:Yeah, because there's going to be people who are going to get real into it, and they're going to really believe.

32:50Sal Di Stefano:Well, I think I clicked one video. Now I'm getting all kinds of ones. There's podcasts that have gone in depth of his career and all these weird things. I'm like, oh, my goodness. I don't believe it. That's why I think I thought it was kind of funny. But if it is true, then that would be really crazy. That's wild. Oh, that's the other guy, right? Yeah. See, that's the character.

33:14Adam Schafer:He's all emo. What? Wait a minute. He actually, that's him? Yeah. Yeah. Why? Exactly. Why? Exactly. That's weird. He's an artist. He's experimenting in a different genre, I guess. But that looks really, that's weird. I didn't know that. I know. That's weird. He's a weird guy. All right. I got to ask, Doug, I got to ask you because one of the negative side effects or negative effects of the series that I'm doing is there are moments where I catch the top of my head on camera and uh whoa i'm i need to do something about this hair loss yeah you use the red light a lot yes right for the for your head yeah it actually works it does work i know i know and

33:50Sal Di Stefano:i see the studies i gotta use it it does work i gotta use it i didn't do it with that intent you know that i did it uh like sitting in front of it like trying to do my psoriasis and everything and i was just and i have psoriasis on my head so i was thinking about that but then all of a sudden i felt like all the peach buds coming i was like oh wow although i don't care about that i gotta

34:07Adam Schafer:What is it, 10 minutes? Is that all you're doing? Yeah, I do 10 minutes. 10, 15 minutes? I do it at least three days a week. All right, all right. I'm going to start doing it. Yeah, you know. I'm not ready to let go. My wife's trying to convince me. She's like, shave her head. Is she? Oh, yeah. She's like, just get it over with.

34:20Sal Di Stefano:See, that's awesome that you have a wife. I'm trying to picture you. Katrina didn't want me to shave it. I blame her for how long I held on for, because I was like, ah, I'm just going to shave this thing. I had to shave all the time. She's like, no, I love your hair. I'm like, what are you talking about? Oh, no. She made you feel bad about it? Yes. You know what you just said? I don't know if you guys remember this. This was back when Taylor used to work with us. And we used to shoot content in the front. Yeah. And we were doing a bunch of stuff. And I was in there. And I'm shooting content. And I'm between clips.

34:49Sal Di Stefano:And I'm down on my phone. And I'm messing around. And then after I was done, I was at Rachel. And they were working on the edit. And I come walking over and looking over her shoulders to the edit. And there was the whole recording. and there's a recording of me putting my head down, looking at my phone, and the white light. You know what I mean? The white light was a chance on it. And it was unbelievably bad. And I was, like, so angry. They're like, how are you guys working with me and no one has said anything to me? Really? Yeah. It's like having food on my face and no one has said anything or a big booger hanging out.

35:17Sal Di Stefano:I'm like, you guys could tell me like that it was looking like that. I shaved it the next day. Like, forget what the wife said. I was like, honey, no way. Like, you cannot let me go around like that. That's crazy. So that was it. It was the lights on my head when I was recording that.

35:30Adam Schafer:No, my buddy was trying to convince me too. He's like, shave your head and then grow a beard. I'm like, listen, I'm not trying to get stopped at the airport. I'll just, if I shave it, I'm not growing a beard. I mean, you still have like a pretty good comb over. I don't know why. It's not really a comb over. There's a hair there. It's kind of a comb over. No, is it really? It's a comb back.

35:46Sal Di Stefano:It works. So not everybody can do that. Like I feel, and maybe it's because it's light that that works. When mine was like black and then my - You didn't have the white hair. Yeah, that's right. Yeah, and so black with a scalp. too and he's like yeah so it was it was yeah maybe that's it too with my mine's curly different spot and so it leaves like bigger like you have like a nice even distribution you're never gonna lose your hair justin yeah no i i shaved it early too i was like that kid that all through junior high high school i had a shaved head and like everybody was like just assumed i was going to the military

36:17Adam Schafer:did you did you never shave yours i did when i did jujitsu oh you did yeah i would buzz it and it just just just for jujitsu oh so if you've done it for a while then you know what it is i'll I'll do it at some point. I'm sure. We'll see. Whatever. But I know it's going to happen. I'm going to do it, and I'm going to see a bunch of comments on YouTube. It's going to bother me. That's what's going to happen. Oh. I keep hearing the round. The copper makes a difference with your color. Yeah, dude. I don't know about that. Copper? Yeah. Oh, yeah. I've been supplementing with it, but it's like. Oh, for the gray?

36:43For the gray, yeah. Yes. I mean, maybe a few years of doing that, maybe it'll make a dent.

36:49Adam Schafer:I don't think. I don't know if I buy it now. I think gray looks good. Gray does look good, dude. I do. I mean, it's fun. Oh, look at that. Yeah. Our views just went up.

36:58Sal Di Stefano:I mean, I never do my hair anyway. I bet Courtney likes it. Does Courtney like the gray? Yeah, yeah, yeah. Yeah, yeah. Katrina likes the gray, too. I think it's just, I don't know. I don't think gray looks that. No. I think bald looks that. I own it, yeah.

37:09Adam Schafer:Listen, if you're bald. I don't think bald looks bad. I think shave, it looks great. It does, but yeah. You would look all right with a bald head. Yeah. I already know that. I have like half of my life already. Yeah, I got a big old head. fits in a helmet that's the only way it could fit in a helmet dude my head looks like it's shaped like yours it's like a little round it's a round dome alright I'm gonna talk about another just a little bit of an intense conversation oh wait

37:33Sal Di Stefano:before you get intense please talk about what we are doing with the Muscle Mommy movement right now because it's so exciting

37:38Adam Schafer:oh it's amazing

37:39Sal Di Stefano:it is growing rapidly right now it's the MuscleMommyMovement.com you get on there there's a quiz

37:46Adam Schafer:forward slash quiz

37:47Sal Di Stefano:yeah you don't have to do forward slash the hyperlink will go right to So muscle mommy movement.com will take you right there. What's really cool, uh, between recordings right now, I had just, I know you would touch a basis with Dr. Becky Campbell. I talked to Dr. Gabriel Lyon. Uh, I also talked to Dr. Lauren Fritz. All of them are committed to joining the group and being in there and actually doing talks, which is going to be incredible to have that support. It's, I mean, and it's, uh, you don't have to be going through the muscle mommy program, although it's just women who want to build muscle.

38:17Sal Di Stefano:You get the Muscle Mommy program and the new Muscle Mommy 15 program that we haven't even released when you're inside that community. So that's a part of it. But you can be following any of the MAPS programs. It's just a support group and community that is driven by our trainers and us. And now some of our best female doctor friends of ours that will be supporting that group through their journey. And so it's blown up and growing like crazy.

38:41Adam Schafer:Feedback's been awesome so far. And it's a group where we have our trainers who are going to be in there weekly doing group coaching for all of you. So it's pretty awesome. All right. Let's get to the intense stuff. So right now on social media, and I know this is not my algorithm because I don't click on this. I don't click on it. They're definitely pushing it. It's definitely training because they're pushing it. Yeah, we talked about this. It's in mine too. Okay. So what I'm talking about is you guys, okay, who is that girl? What was that girl's name that got, she got stabbed on the train? Yeah, I don't know her name.

39:12Adam Schafer:Recently? Ukrainian. Yes. In fact, I'm going to, I'm going to look it up. Cause I want to make sure I have her name here. So the person that I'm talking about, her name was scroll down. I got a bunch of notes here. Her name was Irina Zerutska. Okay. So this is the video you've probably seen.

39:30Sal Di Stefano:Oh, this one where she gets stabbed.

39:31Adam Schafer:She's on the train. There's a dude behind her, randomly gets up and kills her. Okay. Now what I'm seeing with this and what's happening here is you're getting all these people that are turning it into, well, it's basically race baiting content. Oh, now the other side, huh? Well, this is where I'm going to go, okay? Because this started a long time ago. And I've talked about this on the show. People could look back at episodes years ago, and I'm like, hey, guys, watch out for this kind of stuff. And it started years ago. And when these things start, and I say these things because this is an effective way to keep people divided, to cause division, to keep people under control, This all started back when Barack Obama became president.

40:13Adam Schafer:And if you look at the data, the general consensus in America around racism was that it's getting better and better and better. And it has been for decades. This is what all the polls showed. Obama gets elected and we are at like peak, like lows in terms of what's happening in the country with race. Everybody's like, oh my God, we elected a black president. This is great. Right after that we got elected, suddenly we started getting force-fed that this racism is everything and we got to watch out and this and that. And what happened is we saw all these instances, which this stuff happens. We're a huge country, it's 300 million people.

40:47Adam Schafer:So you could find a video of something happening that looks terrible with, whether it's a black person, white person, you're always gonna be able to find this. And we started getting kind of force-fed this like, uh-oh, look at this person. And then, you know, George Floyd is a good example. Here was a situation, Cops got aggressive with him. He was also on enough fentanyl to choke, you know, to kill five people. That turned into crazy riots. You had BLM, which we now is totally corrupt and crazy. And that stoked one side. And it looks like the game is we're going to start over here. We're going to stoke these guys.

41:20Adam Schafer:And we're going to push a bunch of stuff that's going to make this side pissed off because they're going to look at it and go, this is crazy. This is too far. The riots are being a good example of people's businesses and homes getting destroyed who had nothing to do with any of this stuff. And now it's over here with this white woman getting killed by this black gentleman. And you have these conservative commentators who are spouting statistics and using data that seems like it's connected, but it's not. And they're saying things like, you know, young black males commit this percentage of crime and they only make up this percentage of the population.

41:57Adam Schafer:By the way, they use the data on the other side to say whites earn this much more money. Therefore, it's racism. The stat that connects all that together is whether or not you're raised in a home with two parents who are involved. That's what predicts all this stuff. But they're trying to make it this race thing. And it's really frustrating to see because what was scary with the extreme left is going to be scarier when it's on the extreme right. because what that turns into is this militarization, this legalized, you know, militarization. Yeah, this white nationalist movement is starting to happen.

42:31We got to be careful, everybody,

42:33Adam Schafer:to not start making this or allowing ourselves to get into this, like, this fervor about race. I don't care what side you're on. And it's like they're pushing the buttons on either side with this kind of stuff.

42:45Sal Di Stefano:You know, it's interesting that I'm not, at least maybe I'm just not paying attention to this stuff. I mean, I did see that. So I did see the whole thing went down. You should see the commentary. I'm just like, what? No, I'm not even looking. So I'm not even looking at it. And maybe that's what it is, is I'm not getting sucked into it. When I see something like that, I'm like, oh, my God, that's horrible. That's horrific. The last thing I think is like, oh, a black or white thing. I think that's just sad. It's just completely sad. But to your point, this shit is happening all the time, around the world, all the time.

43:16Sal Di Stefano:So it's interesting how we take a single story and then we just run with that and go so deep on that one thing. It's a specific narrative. There's so much evil and bad things that are happening on a daily basis all over the world. But now because we're all so connected, you can take something like that.

43:33Adam Schafer:This doesn't get solved by making it a race thing. That just makes it worse. It just makes it worse. And that's not the problem. It's just like taking data and skewing it. It would be like, and this might sound hilarious, but it would be similar. I could say if you ate bacon, you're a thousand times less likely to be an Islamic terrorist. Yeah. Does that mean eating bacon is going to fix that? No, it's because they don't eat pork. When you look at these, when they try to quote these stats about young black males or this or that, what you're seeing is a large percentage of kids who are growing up without two parents in the home.

44:09Adam Schafer:And it doesn't matter what race you are. That dramatically increases the odds of crime and poverty and all that stuff. But they're making it a race thing. And I'm looking at these people. And I remember seeing it on one side. Now I'm seeing it on the other side. And I'm just like shaking my head like, what are you guys doing? You're falling for this game. I mean, it's got to be so interesting.

44:30Sal Di Stefano:I mean, Doug, you're almost old enough. If you've been around for 60 years or so to where you – because I remember when I talked to my mom and stuff like that. Like my mom went to a segregated school, right? So she experienced that in their high school where they had to segregate the high school because of riots and issues. happening and stuff like that so it must be so crazy to be at that age where you experienced it as a kid when it when it was really segregated and it was was really bad and then to watch the evolution and to see where we were like in the 90s you know i'm saying like where we were at in the 90s felt so and we were now we're i see no color like there's this whole movement of just like judging people based on their character and and you have to know too that like i don't care how great a country is, racism will always exist because there will always be bad people.

45:18Sal Di Stefano:But for it to be talked about in a narrative in a big thing, from somebody who's 60-something years old watching it when it really was a big thing to watching how far we came in the 90s and then to see where we're at now. Yeah, spiral back. It's like we're going backwards. It's wild to think that. I've seen people posting, like, we need to leave separately. I'm just like, this is horrific

45:40Adam Schafer:that we're going to start entertaining. entertaining remember when it was the others the left that was saying that they're like we need safe spaces segregate us like what what are you saying now you've got the other side saying this kind of stuff and it's like it's crazy you know i'm not saying it's a psyop uh but i'll just i'll say this when you when you study when you study psyops they they run on a 10 or 20 year timeline a psyop it doesn't it's not a year it's not five years yeah it's like a 10 or 15 or 20 year plan and they start over here and they stir some stuff and then they do their thing and then they wait until they get the other side really mad.

46:12Adam Schafer:And now they've got something to play with. And then they move over here and they go back and forth. And then they cause revolutions. They cause civil unrest. This is like the playbook. And so I'm seeing all this and I can't believe some of these people are conservative Christians, they're calling themselves. And they're on there talking. I'm like, what are you saying, dude? This is unbelievable. I can't believe, you know. I can't stand for that.

46:33Sal Di Stefano:I hope it doesn't get to that. I mean, I guess I haven't been paying attention enough right now to see if it's getting like George Floyd-like. at least it didn't feel like that for me yet. But I mean, if you're saying that this is the early stages of that, I think it's happening. Yeah, I mean, it kind of timestamps when we're recording, but Charlie Kirk had been shot recently too. So it's like, yeah, it just seems like there's a lot of stuff firing up in that regard.

46:58Adam Schafer:Listen, I want people to pay attention. Watch the news cycle. And they go through cycles of this where they intensify, intensify, intensify, and it turns into something. and then they'll let off a little bit and then they'll do it again. And there's periods of this. So every day stuff happens that's crazy. We're such a big country that if you wanted to make it appear like things are getting worse, you could do it at any rate. Well, that's my point. My point is like there is no real end game in this

47:28Sal Di Stefano:because we are such a huge melting pot of a country that there will always be a percentage of evil. like you can't just eradicate unless you want to eradicate it but we start killing people because we think they break laws which obviously that's not the route to go so we're always going to have this low level of evil bad people on any side any race any color any religion are always going to be there and if you choose to cherry pick those stories and those people and highlight them in the news and spread them across millions of of people and platforms it's going to look like we're all falling apart all the time.

48:05Sal Di Stefano:And it'll never get resolved. It's impossible to resolve that. So this idea that you're going to solve or fix this thing that will always exist in society. There will always be bad and evil people.

48:18Adam Schafer:Here's examples of PSYOP. I remember when the George Floyd riots were happening. And I remember they were happening during COVID when we were told, do not be together in large crowds. And then they had these protests and they were like, this is fine. This is great. This is why I'm like, wait a minute, you just told me, or when things were on fire, that's a peaceful whatever. And I'm like, I see something completely different that's going on right now. That's really interesting. Like now we have, I forgot what news organization it was, but when they were writing about, you know, black either victims or whatever, they would capitalize the B.

48:50Adam Schafer:When they were talking about white people, it was lowercase. So people were making a big deal about it. Why do you lowercase this and uppercase that? So that became this big blow up type of thing. And my question is, why are they doing that in the first place? is it because they want people to point this out and to turn into or maybe it's our human nature that it's easy to get manipulated once we get pissed off and so that's just what they do it's just crazy just everybody's got to remember or is it the solution to this isn't or is it back

49:14Sal Di Stefano:to like coliseum days where it's all just meant to be a big distraction why other things are really right right i mean if we're all focused on this like it's like it makes other other bills other things that just kind of fly under the radar and let's not pay attention because oh my god this is so much more important to talk about. And so we all end up talking about this thing. Meanwhile, behind closed doors, all the other, the real deal is happening. Yeah. So it makes you wonder. Yeah, I don't know. It's crazy. I can't believe that's possibly happening again right now. That would be so sad, dude.

49:40Sal Di Stefano:Yeah. We just came out of some of the like darkest, bad run of years.

49:46Adam Schafer:No, now they're doing it on the other side. It's predictable. It's super predictable. It's just like the cycle that they're doing. Now it gets more intense because media is so pervasive and so everywhere. And like I said, I don't click on this stuff. So I'm going through and I'm like, why is this showing up on my feed? I don't want to see it. I don't want to see this poor woman. And then you got bots and everything else. And so it just reinforces a lot of, you know, this unrest. And it's just like, is this even real? Is this artificial? So, yeah, it's just not contributing to it is really the move.

50:18Sal Di Stefano:On lighter doomsday type news. No, it's lighter. It's lighter. It's a little more. I mean, it's not necessarily fun, but it's something that's a little bit lighter. But I thought it was kind of funny. Did you guys see, and hang with me, like Justin said, the story is I'm not that bad of a person that I'm saying this is funny. Did you see the Paige Hathaway thing that just has gone viral right now? I've seen it, yeah. So it was just so in poor taste. I mean, that girl just can't win right now. I mean, one, you know who she is, right? She's the one that was part of Shreds. Oh, yeah, yeah, yeah. Yeah, yeah.

50:51Sal Di Stefano:So she's just not been the greatest example. She's got accused of butt implants. She is, yeah. All that, too. She's had a lot of things that has happened. And being this influencer chick, she did this story just the other day. And her house burned down. What? Oh, yeah. Down in LA? Yeah, during the fires. Down, yeah. Oh, during the fires? Yeah, just terrible. And she made a whole day in the life video of salvaging their clothes. And it's like, you're totally like, oh, my god. You feel so bad. She's going through. and then it works its way to, but at least I have time to make my protein smoothie shake.

51:26Sal Di Stefano:No, she didn't. Yes, she did, bro. Yes, she did. It's so cringe, dude.

51:30Adam Schafer:She really did a commercial. Oh, it was an ad, dude.

51:33Sal Di Stefano:It was an ad for her smoothie shakes and everything. I mean, I did see one comment, though. It was like, hey, guys, leave her alone. Now she needs to make some money. Yeah, bro, it was such in poor taste. It was so awful. I don't know. I mean, that's probably something. I don't know anybody that would tell. Nobody who's in charge of that would probably do that.

51:51Adam Schafer:If you need to sell product, just be honest. Hey, guys, my house is right now. Right. Please buy this. I get paid. That would have been a way better move.

51:58Sal Di Stefano:Way better move. If you sent it like that. Have you seen our buddy James Smith and Chris Williamson in the new talk? Did you see? Yes. Okay. So they put out a challenge with that video. And so people have been sending in their own version. And so it's like the first half of it is her video. And then it cuts over to somebody else with some crazy tragedy. but I had time to get my new tonic drink. It's so good. So good. Yeah. I reshared it because it was so good the other day. But Doug, can you pull it up? Oh, those are all the, just go to her page. Go to her Instagram page so Sal can see what it looks like.

52:33Sal Di Stefano:But I mean, she is getting roasted for doing something. I feel bad, man. I feel bad for people like this.

52:40Adam Schafer:Because you build all this fame and persona.

52:44Sal Di Stefano:She's just lost touch, I guess. I mean, for the consumer, I feel like, okay, you should be like, it should be a red flag right away when your influencer person you follow is on their seventh protein powder company. Yeah. Like, there's no loyalty there. It's purely around making money. Like, how do you, there's a lot of these people that, like, I've seen her at least promote five different brands in, like, the last few years. It's like, and this is on to another one. Go down, you can probably see the burnt one. Yeah, it's probably that one. right there right no way yeah yeah dude so she didn't even take it down maybe oh those are pictures those are still pictures it's an actual video of her day in the life uh she probably took it down maybe if you get that i mean it was it was it was up uh it looks like it's it might be

53:34Adam Schafer:down now but she might have taken it down you know i gotta say this like it's a curse i think for most yes it is a curse to be the famous to be famous yes i don't think it's a i don't think it's a good thing it's 100 it's a it's not what people think it's i think it's not you know you

53:50Sal Di Stefano:know what saddens me about that sal is that and why i i like i like to talk about that and like scream that from the rooftops for these young this young generation that thinks they want that this young generation that thinks being a youtuber or a tiktoker is the ultimate place to be and it's like no it is not no no it is not it is not you think that's where you want to be it is not where

54:13Adam Schafer:I don't think it's not only not what you think it is. I think it's a trap. I think it's actually a curse. It's a curse because it's fake love. It moves you in directions that are not authentic unless you're really solid and strong with who you are, which it's probably not you if you're a kid because you're still a kid. And then the crowd can turn on you on a dime. And that's terrible. And if they don't, you end up living for this fake love. And it's just a curse.

54:40Sal Di Stefano:And you get to a point where people, they want to see you. When you get big, they actually want, it's in our nature. It's so awful. But we want to see that person fail. I've had this conversation. So you're not even just sitting and waiting. You're searching to knock them down.

54:58Adam Schafer:I've had this conversation with kids where I'm like, okay, why do you want to be like a TikToker or whatever? Why do you want to have fame? Oh, because then you can make a lot of money. I said, okay, so it's not the fame you want. It's that you could potentially make more money. There's way easier and better ways to do it. You'd much rather make money and nobody know who you are than have the fame. By the way, fame doesn't always turn into money. Oftentimes, you just have no life.

55:23Sal Di Stefano:I mean, obviously not. If you have to use a burning your house down video to promote a protein powder where you make 10 % margins on and it's not your company, so you actually probably make 2 % margins on. So you made about$100. It's not what you think it is. Like you think that if people really understood that even these influencers, they're not making that much money, unless you're the Kardashians at that level and you've created your own brand.

55:48Adam Schafer:But would you really, come on, think about this. Would you really want to be the Kardashians? No. Do people really think that they're great, happy people? No.

55:56Sal Di Stefano:No. No, you don't want to be that. No. I mean, again, that's why I think it's important to talk about this type of stuff because I feel like I want, because who knows? Maybe if I was born into the YouTube world and born into that, maybe I would have been attracted to that for the monetary reasons like you were saying. I don't know. I was later, right? Facebook was not a thing until later for us, and so I never really adopted that thing.

56:20Adam Schafer:Here's how much of a curse it is. Let's imagine we started Mind Pump at 21. Yeah, I know. You're making that sound because you know what would happen to us. Yeah. At 21, and Mind Pump becomes a top fitness podcast, by the time we're 22, 23, we would have not survived. There's no way. Totally different. It was a blessing that we were already in our mid-30s, pretty solid, and that we have each other, which were great checks and balances. You guys won't let me get too crazy and vice versa. Yeah, I watch a lot of cult shows. But if we were in our early 20s, this would have been bad. Yeah. So it's a curse, everybody.

56:59Adam Schafer:Yeah, yeah.

57:01Sal Di Stefano:Oh, and by the way, shout out to mindpumpstore.com where you guys can actually find some of our T-shirts.

57:07Adam Schafer:hit it up get some new gear it's a fresh new gear my pub store check it out the world's best probiotic is seed hands down look probiotics have amazing benefits great for digestion great for skin health they also help with fat loss that's what a lot of studies shows that good probiotics will help you with fat loss seed is the best try them out go to seed.com forward slash mind pump. Use the code 25 mind pump. Get 25 % off. Back to the show. Our first caller is Liliana from Mexico.

57:39Sal Di Stefano:Hi, Liliana. How are you doing? Hi, hi. How are you doing, guys?

57:43Adam Schafer:Good. How can we help you? Okay, I'm going to go ahead and read the question. I am 37 years old, mom of a beautiful seven-year-old girl, and happily married for nine years. I've been very active my whole life, ballet, cheerleading, jazz, and now I'm a studio owner, which is great, but I am not as active as I used to be. I stopped dancing about a year ago. Late night rehearsals didn't fit my life schedule and family life anymore. But of course, I gained some weight, about 15 pounds. At first, I didn't have much of a problem with it because I was enjoying not being restricted in the free time. But now I want to feel fit, strong, and good again.

58:28But I don't want to go back to just cutting calories to get to a certain weight, which is what I have always done. I came across the podcast a few months ago in Sal's episode with Marie Lee Welling in the pursuit of wellness and started listening to your podcast. I have never really tried weightlifting. Just one time after the pandemic, when everything was closed, I bought a glute guide from an IG girl and actually saw great results. But when dance classes opened up, I didn't continue. About two months ago, I started going to the gym again five times a week, and I've been doing this guide again.

59:06But I feel kind of stuck and not seen as great results. so my questions would be uh which program would you recommend for someone like me and uh diet wise how can i do this you always talk about of repairing your metabolism without gaining even more gaining even more weight and fat in general i think we have a pretty healthy lifestyle maybe an occasional craft beer and wings with my husband but it really is occasional I'm a tall girl. I am 5 '9 and 171 pounds right now.

59:42Adam Schafer:All right. Really just three things I would start you with. I would avoid processed foods, although it sounds like you probably don't eat a lot of processed foods. I would aim for about 150 grams of protein a day. Probably the most important thing. Okay, and eat it first. 150. 150, yeah. So you could go down as low as 130, but I think 150 is a good target. So what that looks like is 50 grams of protein for breakfast, 50 for lunch, 50 for dinner. If that feels hard, you could bring it down to 30, but eat it first. So when you eat your meal, eat the protein and then first, and then you can eat everything else if you still want to eat more food, okay?

1:00:26Adam Schafer:And then I'll send you maps anabolic. That right there, you're going to see some great strength gains. You'll start to build some muscle. as you start to build some muscle, then your metabolic rate is going to change and shift and then you'll start to see some fat loss. But initially, it's going to be mostly strength gains. So what you'll see in the gym is you're just getting stronger and stronger and stronger and stronger. And then as things start to kick up, then you'll start to see the change in body composition.

1:00:51Sal Di Stefano:And an easy way to kind of reverse diet without getting really nitty gritty with the tracking is if you eat all whole foods, you eat the protein first like Sal is saying, you target that 150. If you're still hungry, eat just that simple, because if we do a good job of lifting weights and following and you're following the program, you're you should feel the appetite kick up a little bit. That's very normal. And what you don't want to do in that sense is go, oh, God, don't give it any more food, especially if you haven't hit your goals. If you haven't hit your protein goals and you still want more calories, I'm going to push you in that direction to allow you to do that because we want to feed that muscle building signal.

1:01:29Sal Di Stefano:Yeah. That's your body telling you, I want to build muscle.

1:01:32Adam Schafer:Now, two important keys with this, okay, is that stick to the meals. So if you're hungry in between and you want a snack, wait till your next meal. Eat the protein first. It's very important that you do that first. The second thing is avoid processed foods. Processed foods are engineered to make you overeat and they will make you overeat. That's just how they're designed. So to give you an example, let's say it's lunch time and you got your food in front of you and you have your chicken thighs, or let's say it's your steak, you've got your 50 grams of protein, you eat all of it. You're like, you know, I'm still a little hungry and you want a little more.

1:02:10Adam Schafer:Well, now you can eat your, your rice or potato or vegetable or fruit or whatever after. So long as it's whole natural food and just stick to that with, with MAPS anabolic, you can follow the three day a week version of MAPS anabolic. So when you get it, you can either do the two day a week version or the three day a week version, do the three day a week version and that's it and then if you want additional activity you can do walking or you could do your dance classes i wouldn't overdo it but that's totally fine but just do it for fun don't think to yourself like i have to work out you know a lot just if you want to enjoy yourself do some dance or if you want more activity to move i would say try walking uh throughout the day yeah and then give it some time and watch what happens to your

1:02:48Sal Di Stefano:body let the weight training sculpt and shape the body that's right that's what's going to do all the work. So don't try and do it through cardio and moving around.

1:02:55Adam Schafer:Keep in mind, Liliana, when you do it this way, the, the fat loss looks different. So if you just right now cut your calories and just did a bunch of cardio, you get an initial weight loss that would happen, feel quick on the scale, but then you plateau real hard with what we're saying. What's going to happen is you're going to get this, you'll start to get stronger. You'll feel different. You'll kind of look at your body and be like, Whoa, I think I'm looking different. I think I'm feeling good. And then you'll start to see the body composition speed up as the process continues, as the metabolism kicks in.

1:03:24Adam Schafer:And it leads to a much more sustainable approach. You'll have a faster metabolism. You'll eat more food. You'll be able to work out less and keep maintaining the same leanness, but it is a different process. So initially you may be like, why is the scale? In fact, I would say don't even weigh yourself because that's going to mess with your head a little bit. Just focus on your strength and your shape because your body will start to change its shape as muscle builds and things start to change.

1:03:49Sal Di Stefano:Since this is kind of your first journey into really strength training, I'd like to have you in our private forum too. So I'll have Doug give you free access to that. So you have access to us. So as you go, so as you go through this process, if you have questions, uh, just message us on that, in that forum, tag us and message us on Facebook and let us know what you're going through, or if you have any questions but the advice that sal gave follow that to a t you don't have to add anything else yeah nothing else just watch what happens okay so only three times a week that's it that's it and then walking the rest of time so if you have free time then you want to go do something uh go

1:04:27Adam Schafer:walk go for a nice walk that's it don't get on a treadmill don't go crazy yeah and then of course you love dance obviously so if you want to do dance go for it have fun but do it for fun do it for fun not for workout it's a very different approach okay i think the hard part will be the

1:04:45Sal Di Stefano:waiting myself waiting myself yeah of course yeah that's always the hard part this is also why i wanted to put you in the forum so as you it's very normal when when we do this with someone the beginning is a little challenging because like sal said it's not like this initial weight loss a lot of times sometimes you might even see like one or two pounds go up and that freaks people out oh God, I'm putting body fat on. And then they, then they, then they cut, they cut calories and they start doing what they used to do. So I'm putting you in the forum so that if you have moments like that, reach out to us, let us talk.

1:05:14Sal Di Stefano:Hey, is this okay?

1:05:15Adam Schafer:What's going on? Do we change anything? People will reassure you that you're doing the right thing. That's right. And we're in there and there's lots of trainers in there that'll, that'll move you in the right direction. Okay. Perfect. That's it. That's it. Just do that. We're going to send it over to your email right now. Okay. Thank you very much, guys. Thank you so much. so a client like that just for people listening uh if i was her trainer in six months i would have her radically different i know six months now and the reason why i say that is great greenhorn when people have don't have experience with strength training don't have experience with hitting their protein intake they expect this 10 15 pound weight loss to happen in 30 or 60 days because the way that they've done it before is they've cut calories and just moved like crazy.

1:06:00Adam Schafer:But that does not lead to sustainable body composition change. You don't have as much strength. You don't have as good of a shape. Six months with me and what would happen is that towards the end of that, she'd be like, I can't believe what's happening to my body. It feels like I'm eating a lot. It feels like I'm barely doing tons of exercise. This is just insane. And that's the definition. And that's the beginning. She keeps going on that path and it's just going to get better and better and better. But this is why it's so important to communicate that because people don't know that it works differently than previous approaches.

1:06:32Adam Schafer:Our next caller is Lisa from Pennsylvania. Hi, Lisa. Hi, Lisa. Hello, hello. Hi, how are you? Good. Good, how are you? How can we help you? Good. Thanks for having me. You got it. So I'll get in it. I'm 47. I've been weight training for, well, since I was 18, so a long time. Always done bodybuilding types of splits, a lot of volume. I started listening to you guys about a year ago and decided I really wanted to focus on getting stronger. About a month ago, I started anabolic advanced and I really want to get stronger and push my metabolism. is currently about 110 pounds. I am five foot, five foot even.

1:07:20So, and about 17 % body fat. That's according to InBody. So my question is with the anabolic advanced, really looking at can I change the order of the exercises without affecting the results of really pushing the metabolism and getting stronger. with my splits I've always done one upper body with the upper body I do like a push pull I do back or chest back chest, back chest or back thighs, back thighs and with the anabolic advanced it's all of the chest first and then all back and all shoulders and just wondering if I change that to a chest back shoulder, chest back shoulder something like that if that would change the results because I really want to to, um, you know, get the results that, uh, are intended.

1:08:14Adam Schafer:Yeah. What, why do you, why do you want to go through the body parts and then go back and go through the body parts again, versus focusing on, you know, uh, like the larger ones and moving down, uh, down the chain? Um, I guess I always thought that, uh, you know, I guess it, uh, some more rest in between. So if I did chest, chest, chest, I would really not have enough rests for the chest. Um, and if I did like a chest back or a chest back and then you know maybe even moved to shoulder triceps something like that um just giving that extra rest uh between the sets okay so um it depends on the on the body parts okay so chest back is fine they're they're antagonistic so i'm not uh making one tired by working uh the other one in other words if i'm using doing chest and then i go to back, I'm not impeding my ability to train my chest by training my back.

1:09:10But if you go like

1:09:12Adam Schafer:chest, shoulders, chest, shoulders, well, shoulders are involved in most chest exercises. So was triceps. Fatigue will be a factor. Now fatigue starts to take away from those larger compound movements. So it does make a difference in that scenario. Antagonistic body parts are typically fine, like biceps, triceps, chest, back. But other than that, it does take away from the programming. Now, if your answer to me was, I just like the way it feels, then I'd say go for it.

1:09:47Sal Di Stefano:I would say go for it, but I would also tell you this, is there's huge benefits in novelty. And if that's how you've always trained, doing it a different way has its own benefits by itself. So even if I like, so even if I didn't like to train that way, it's like, I don't ever train this way. Therefore, this is going to be novel stimulus for my body, which that brings on its own benefits because it's novel stimulus. So you will certainly get more benefits or more gains doing it in a untraditional way that you've always done, no matter what, what we were talking about. So I would, I would say that too, especially if this is the first time you've run it before, I think to allow the programming to really go through it exactly how it's intended, just see, you know, how your body responded as opposed to then kind of injecting in sort of your old routine and patterns within this.

1:10:41Yeah.

1:10:41Adam Schafer:But I will say this, even just to address what Adam said about novelty. I mean, there's some value in that. Yes. But you also said you want to get stronger. and going chest, shoulders, chest, shoulders, or back, biceps, back, biceps is not a programming that promotes the most strength. You'll never find that in a strength-based program. Now, there's another component to this that I'd like to address, if that's okay. Yeah. Okay. Your body fat's at 17%. Your body weight and height, you probably, well, you definitely could eat more food, and that'll really accelerate the muscle gain. Women typically build strength, ideally in a bit of a higher body fat percentage, closer to 20.

1:11:28Adam Schafer:So I don't know what your calories are at. 1 ,800. But, or 1 ,800, is that what it says? Yeah, that's what it says. Well, that's where, so I started this a month ago. And I will say, I can go and say that I did the month with it, all chest, all back, just did it exactly as laid out. And it was challenging since I wasn't used to that. But I definitely, in the week two, week four, where I was really pushing to failure, which was fun, I definitely gained. I was able to push so much more than I feel like I've ever had. Oh, wow. Thank you. That's awesome. But yeah, so do you know what your calories are now?

1:12:04Adam Schafer:Are they at 1 ,800? Yeah, so for calories, I started, I was in a maintenance kind of. I was just doing 1 ,800 to 1 ,900 and keeping that 110. And so I've been trying to reverse diet. I've never been able to get above 2 ,100. Mentally, it's just always so hard for me. I just feel like I'm so small. Like, how could I eat that much? But I'm at about 2 ,000 now. Okay, you're doing good. You're moving in the right direction. You're doing good. I'll tell you what. You're doing really good. If you want to see some strength gains. Yeah, yeah. If you really want to see some strength gains and you want to see the muscle development, get yourself up right now.

1:12:43Adam Schafer:Go up to 22 or 2 ,300 calories. follow the program and then just close your eyes and trust it and just trust it and get off the scale and your strength will explode yeah your strength will go through the roof because even 2 000 calories with maps anabolic advanced your current body fat percentage is low yeah you're

1:13:04Sal Di Stefano:in such a good place you're in such a good place where you're at right now even if we were to over consume and accidentally overestimate you're gonna build muscle yeah you're just gonna build muscle and it'll be really easy to come back down the other way. You're doing a good job though. You're heading the right way. It sounds like just the psychological part of getting over the food. I guess I'm always like, I'm only five foot, so if I go up way too much, I'm afraid of just gaining fat, but I know I've got to get past it.

1:13:35Adam Schafer:Even if you did, or even if you gained a few percent body fat, you'd be at 20%, which is lean, but you'd have a lot more strength, a lot more muscle, and I promise you'd feel good. You'd feel better than your career. You'd have better energy. Hormone profile would probably respond in a positive way. Sleep would respond in a positive way. You know, staying in the teens of body fat percentage for a while for women is typically not ideal. It's okay to dip in and out of it, but it's just not ideal for most women. Most women do best between 19 to like 23 % body fat just to maintain in that in that kind of place yeah it's been quite a while now i've been in the teens so uh this is actually high for me right now that's 17 oh yeah oh yeah lisa you gotta yeah bump your calories it'll change your life yeah it'll you're gonna notice changes in uh energy mood sleep hair skin hormone profile recovery pain you're gonna feel like a new person but you gotta close your eyes and trust everything.

1:14:40Sal Di Stefano:I'd love to have Doug put you in our private forum too, so we're kind of there for you through this process. That'd be great. Thank you. I'm going to have him put you in there, and then as you go through this, you will have those moments of doubt, and I shouldn't do this. Just message us. Send us a message. Let us know how you're feeling. Let us know what you're doing, and then we'll help talk you through it. That'd be awesome. Thank you. You're doing good, Lisa. You are. You're moving in the right direction for sure. thank you thanks thanks for having me all right we'll see you in the forum all right have a good

1:15:16Adam Schafer:one yeah oh yeah if she's been in uh uh seven in the teens for a long time yeah oh my goodness her body her body's like craving yeah waiting for those extra sustenance oh yeah it'll change her life yeah our next caller is ryan from louisiana what's up ryan how's it going man Hey, how are you? Good, man. Good. How are you? Good. I just want to first off thank you all for everything I do. I've been listening to you all for about two years now. And you all have gotten me back into working out and changed my perspective on not only health but also life. So with that being said, I'll just give a little background.

1:15:53So I'm 24, 5 '8", 185 pounds, played sports in high school. And I've been working out consistently for the past two years. I have worked through anabolic twice and recently purchased symmetry. And over the last two years, I've lost about 15 pounds following anabolic. I'm more than happy with the strength gains. However, I want to lean out a little bit more. My goal is to have visible abs just to show myself that I can do it and I can get there. So my questions are, how should I diet through symmetry if it's the right program? and how should or could I incorporate cardio?

1:16:32Adam Schafer:Yeah, good question. It doesn't matter what program you follow. As long as it's strength training one and you're in a calorie deficit, that's what will produce the fat loss.

1:16:41Sal Di Stefano:I want to know where calories are right now. Yeah, so that's the question is,

1:16:44Adam Schafer:do you know where you're eating now, where you're at? And that'll give us an idea of where we can go. Yeah, so I've been tracking for about two weeks now, consistently between 2000 to 2500. that's between 180 to 200 grams of protein just to be on the day and I'll backfill carbs and fat so I'll hit my calorie goal What's your calorie goal? I said that I follow my fitness pal so I put it at like 2500 that's my goal for the day I don't think we'd want to cut

1:17:17Sal Di Stefano:if we're hitting 2500 unless you're really sedentary what's your activity level throughout the day? uh so i'm doing throughout the day i usually walk after every meal for about 10 minutes okay and then if it's a workout day i'll work out um lift and then maybe two three times a week a light jog but that's about it any idea of like kind of total steps that you average in a day do you track any of that yeah but usually between eight to ten thousand yeah you're pretty active you're okay

1:17:47Adam Schafer:If you're going between two to 2 ,500 is what you said, it's going to be, it's too low to cut. Yeah. Because if I were to cut you, where would I bring you maybe to 2 ,000 consistently? And we would see some fat loss, but then we wouldn't have much room to go. So what I'd prefer is to see you consistently hit 2 ,500 calories a day and focus on building strength. And then from there, try to slowly move your calories up to a place we can cut from. so guy your size your activity level i'd like to see you closer to 3 000 at some point and then we could go back down to 2 500 and that would be your cut okay and you can either systematically

1:18:28Sal Di Stefano:increase calories like say 200 every week or two go up uh or you know when i have someone's eating like you if you're eating good you make good choices then i say okay eat 2 500 and then when you get hungry eat again but just make a balanced meal as long as you are disciplined to make a healthy choice, I want you to feed that appetite that will probably naturally happen as you go through the program and your body wants to build muscle and then feed it those additional calories. That's one way to do it. Or you can just say, I'm going to systematically add 200 calories every week or two and just keep bumping it up over the course of the next couple of months and see what happens.

1:19:04Adam Schafer:It says that you lost 15 pounds over the last two years. And that's in combination with strength training. So I'm assuming you built some strength and some muscle. What was it that lost the 15 pounds was it just following the programs and targeting protein or did you what did you do to get to do that i think at first it was um just being real active and not eating a lot and then i started watching y 'all and i was like oh i should probably eat more and i started lifting heavier so i got stronger and that's when i started to notice me leaning out yeah that's gonna happen again yeah yeah it's gonna happen again through this this this reverse diet process and you can go slow if you feel more comfortable with that but we got to get you a place we can cut from because right now it's it's not a place we could cut from it'll put you in an unsustainable position yeah i mean and

1:19:51Sal Di Stefano:even if like it was so like you you could go down to 2 000 calories and you'd lose a couple pounds but then you'd plateau hard and then you'd be like where do i go from here and then you just and then you'd have to cut again you'd down to 15 or 1800 and that's just like yeah i want to make it comfortable yeah you'll you'll feel terrible even if you lost the pounds that you wanted you'll put it right back on running like that. So if we can get you up to 3 ,000, 3 ,200 calories, and then bring you back down to 2 ,500, then you're going to lean out real quick. And then you're probably at a more sustainable place to eat.

1:20:19Sal Di Stefano:I don't know how you feel at 2 ,500, if 2 ,500 feels like you're starving or it feels like you're just balanced, but ideally, okay. Yeah. See, that's where I want you to land. Like that's my goal is, can I get you to a place where the calories that you're eating feels very comfortable, easy to manage and 2 ,000 or 1 ,800 is just not a manageable place to stay for a long period of time. So if we want to keep this off, reverse diet, build muscle, wait until you get to about 3 ,000 calories, and then we can drop down. And what I'd really do is go up to 3 ,000, drop you just for a little bit just to show you leaning out again, and then go back to eating more because I think this process of just building muscle over time is also going to lean you out.

1:20:58Sal Di Stefano:As you build more muscle, your metabolism speeds up, and you'll kind of naturally lean, which is kind of what you did, right? You ended up –

1:21:06Adam Schafer:yeah if you go this way too like you're it says you're 24 like you do this process and you give yourself some time and get strong over the next year you're going to set yourself up really well uh and what this will look like at the end is you'll be able to walk around at a leaner body fat percentage with more muscle eating more food uh and you'll set yourself up really nicely and as far as like protein should i still be eating about 200 grams or should i do a one gram per pound of gold body weight. I like 200. Yeah, 200. The same for that, since we're still trying to build, too. Yeah, that's a good goal.

1:21:41And then, time-wise, for the 3 ,000 to 3 ,200, how long should I do that before I do a short cutback?

1:21:48Adam Schafer:I mean, it's up to you. You know, if you were my client, I'd watch things and see how you're... You know what's probably going to happen, Ryan, through this process, is you're probably going to have body composition change through the reverse diet process. I think that's

1:22:01Sal Di Stefano:exactly what'll happen. There's a good chance you can get to 3 ,000 and you don't have to cut. Yeah. So if we do a good enough job of building muscle, 3000 calories will even lean you out. So there's a possibility of that. So really like Sal saying, I want to get you up to 3000 and then hear your feedback, how you feel like, do you feel like it's a ton of food or does it feel good? Or do you feel your appetite still kicking up? Like, that's what I want to hear from you. And I'll tell you what, when you get up to over 3000, keep it at 3000 for at least two weeks and then hit us back up. so yeah so reach back out if you're up to the 3 000 and you've been there for a couple weeks reach back up back to us and let us know how you're feeling and where you're at and then we can guide you from there yep okay awesome cool yeah thanks for calling in man all right ryan

1:22:45Adam Schafer:appreciate it i love seeing uh young younger people kind of approach things this way because they have time they got youth um working for them and this process works so well he's consistently training and you know and that's that's a big part of what he's doing it's like inevitably he's going to build muscle it is going to have that nice exchange that's right our next caller is leo from the uk how you doing leo what's up leo hi guys how you doing how can we help you um yeah you guys can help me a little bit when i wrote that question i was kind of in doubt just to maybe paint the context a little bit um i was one a long time ago when maps bands came out on your show talking about maps bands uh back in a while when i was living still in the countryside in scotland and then afterwards moving into the city and having a gym sort of really it was pretty transformative started using free weights instead so it was like epic in that sense um but i also learned a lot from my personal trainers and my own personal trainer that got there in capoeira and helping others with their struggles motivated me to go into personal training as well as nutrition coach to help people towards better lives really and you guys also inspired me very much onto that journey and reason why i posted that question is at the time when i wrote i was kind of in doubt um about it so let me go to the question and i'm going to add some updates as well to some of the things and numbers since I wrote it in because it was a few weeks ago um so I have a client that I'm currently having for my nutrition coaching program that I'm doing for my assessments to get qualifications in there and her goals are weight loss and eating more healthier um as my estimate of a caloric intake was something like around 2 ,200 calories roughly, 2 ,300 macros.

1:24:51Her protein fluctuated quite a lot when I did the measurements. It was pretty inconsistent between 60 to 135 grams of protein. And her weight started off at 126 pounds and body fat percentage about 25.6. and originally the conversation started that she wanted to get back to the weight that she had back when she used to live in Brazil and before the pandemic where she weighed about 114 pounds and she was doing a lot of cardio, Pilates, being a very fit and active person. When COVID hit she sort of lost track of the entire thing particularly with the circumstances of her dad at the time getting seriously sick and she put on a lot of weight at the time up to about how much was that 66 kilos that's about 132 pounds when she then came to the UK and went to a gym to do strength training over the course when I met her she's now down to 126 pounds with that body fat percentage is 25.6 um but i sort of started thinking a little bit about even just reducing it one to three percent would put her into a much healthier range rather than much further and um i was thinking of like doing just a more gentle cut of like 200 to 300 calories maybe that's more maintainable for her um over the course of the program and i have with her which is eight weeks overall by the time i wrote i think uh was already into the second week or so um and introducing the mindful eating really um and get told into some things like walking after meals and eat with the mindful eating as well not eating in front of devices and and making sure that she tracks basically her cut of 200 to 300 calories i didn't want to do a drastic cut like 500 because because I think that might be a bit too much was my concern.

1:27:00And I think that would put him on to that healthier body fat percentage range, like 22 to 24%, but even just a small reduction would be good. But I started thinking of the numbers, and I sort of think it's pretty impossible for her to really do much weight loss because she's gained so much muscle over the time, at least 15 pounds, I'm going to guess compared when she was the cardio person to the more like body split person. So there's an update that she's been doing so far in the coaching program is she actually has been implementing mindful eating, delaying sweets and treats and enjoying the morning at very special moments, cutting snacks and all that.

1:27:41I didn't even before her devices at breakfast and dinner. At work, it's difficult for her because she works for the NHS, which is the National Health Service in the UK. and I did encourage her to eat more protein and increase her water intake from just 8.8 ounces to 70 ounces, so almost two liters. And she's doing much better without headaches. But she had a bacteria infection just recently. Had to take antibiotics and also was just on holiday last week. So I haven't seen her yet these past few days because of these two scenarios. So I hope she's doing fine. I do check in here with her regularly to just see that she's fine.

1:28:19and now it's more like making sure that she eats healthy but also improves her gut health after that cause her antibiotics and maybe wait a little bit with the overall progress on the weight loss until we sort of rebuild that um and just to say her current car like intake is like 1900 calories she seems already to be on track with tracking and i gotta check how that went during the holiday because she wanted to try to maintain it that time. And there were those setbacks with antibiotics. So my basic uncertainty, because I was a bit of a doubt, is any of that what I'm doing actually good or sound, or should I consider changing course in some things and how I think about it?

1:29:07Because ultimately it's about her and her goals, really, in the end.

1:29:12Adam Schafer:Okay, so be more specific with your question. what is the question exactly just she wants to lose some body fat or yeah she does but he wants

1:29:19Sal Di Stefano:to know the steps that he took to get her to where she's at right now basically dropping down to 1900 was a sound strategy of what he's been doing is that is that correct um yeah um it's basically my uncertainty was um i just wasn't exactly sure where when i'm doing just the the 300 cup would be the most ideal for her cutting down to just a lower body percentage, but also like introduce the mindful eating. That's fine. Yeah. You're fine. You're fine. You're fine. You're fine. Leo. What I, what I'd want to know is how is she feeling? Is she, is she feel satisfied on those calories? Is she doing a good job of being consistent with it?

1:30:01Sal Di Stefano:And then the, the, probably the most important thing based off of what I heard you say is her consistency around hitting her protein intake because if she's strength training and she's really inconsistent with the protein and you're cutting calories we're going to probably lose muscle and that's not ideal and so in that case i would be like i'd lower to bump her calories a little bit or at least continue to speak to her like we got to hit our protein we got to hit our protein okay because that's because the one challenge you might have because i don't think there's anything wrong with what you did i think it was very logical i think it's a good strategy i think if it's working out it's good but i did to hear you say that when you had when you were tracking her protein she was really inconsistent with it all over the board and it sounded like she she's lower than she's higher more often and if you put her in a calorie deficit and she's also not hitting protein consistently then she might lose a couple pounds but she's probably going to lose some muscle too so it's going to be really important that she consistently hits her protein intake too okay so that's that's what i would be communicating the most based off of what you've told me but I think your strategy is totally fine and okay and logical and good.

1:31:10Sal Di Stefano:But right away what jumped out to me was the inconsistency around protein, and we're also cutting this girl. So if we're cutting her calories and she's missing protein, you can almost guarantee she's going to lose muscle too. Okay, okay, that's a good awareness. But all in all, good. I mean, I think you're very, very logical, good job. but I would be really hammering that home. We got to hit that, especially in a deficit. In a deficit, she could even afford to have more protein than we have. It's more important. Yep. Okay. Yep. Okay, I see what you mean. Literally protecting a muscle. Yes, yes, yes.

1:31:49Sal Di Stefano:That becomes the most important part. You got her strength training, right? So she's lifting weights. She's doing a good job. You're in a reasonable calorie, but you are cutting her because she wants to lean out a little bit. But if you cut her and she doesn't hit her protein, she's going to lose muscle too. Okay. Got to really drill that home to her. We got to hit her protein. We got to hit her protein. In fact, it's more important if she's always consistently low, and let's say she's at 1 ,800 calories and it's 6 or 7 o 'clock at night, I would allow her to go up in calories just to hit her protein intake because I don't want to lose her muscle.

1:32:21Yeah, that's a good point. I'm going to try to get her to do a few more food journals. for me to actually show me what intake has been as of recently and particularly after the course of antibiotics if I had thrown off anything she wanted to try to reduce some more alternative choices and desserts like high protein mousses like these are ready ones with higher protein content and she says she seems to be enjoying how much protein that always is I need to check really with her

1:32:54Sal Di Stefano:yeah let's find out where that is at and that's the big thing I think I would speak to her too okay other than that you're doing good Lee are you in our trainer form with all of our trainers no gotta get you in there

1:33:11Adam Schafer:really we'll put you in there it's a good network for you to riff with

1:33:15Sal Di Stefano:so when you have challenges like this you can bounce ideas just like you just did with us right now with all of us and the trainers okay that might be out of fun not the most active person on Facebook. Probably because I had more under pressure issues with it. But I might say my best if there's some challenges up, maybe get in there. In that sense. Just on the coaching part, can I just ask you a quick question that's really short? I'm going to be working in my own gym very soon, a couple of weeks time, but I have the gym instructor part to start working there. At some point later on, I want to probably consider going independent.

1:34:01And my basic question is, what single advice would you suggest for me to take while being in that environment to make the most of the experience of developing myself?

1:34:13Sal Di Stefano:I personally would not go independent until I'm the top trainer or at least top three trainers in there. Meaning you have one of the fullest schedules. You're making the most money. because if you have a hard time working for a company and getting yourself to be number one or number two, going on your own is exponential. A lot more. Marketing yourself is very difficult. Very difficult. I mean, my whole career, this is what I did, was train trainers. And rarely ever, if ever, did I see a trainer that wasn't a top three trainer in my club go off and go independent and have more success than where he was currently at the gym with me.

1:34:50Sal Di Stefano:Now, the guys and girls that were my top one, top two trainers, and they went and did their own business, they had great success. Justin's an example of that. But trainers that were not my top trainers that thought going on their own was a good idea or a good strategy, they tend to all fail. So make it a goal to become the top guy in your gym with the resources that you have from somebody else's gym providing for you before you go out independent. Get all their forms and all their systems and figure all of that out before you go on your own because you're going to have to replicate that. So just keep that in mind.

1:35:26Okay. Okay. Really built myself, make myself indispensable almost. Yes.

1:35:31Sal Di Stefano:Yep. Yes. Really learned and it's in box. Yep. All of that stuff. Yes. You got it. Yep. Okay. Yep. And then lastly, get in our course because that's what we teach. We teach the business side. So inside our trainer course, that's what we teach, is the building the business. So that would be the last. That would cut a lot of time out of just guesswork for you. Okay. I wasn't sure whether I should sign up for the course at this stage because I wasn't sure how I'm at this stage with currently doing my certifications as PT and nutrition coaching at the moment, which is an integrated program. So it's literally just doing one by one.

1:36:13and I wasn't sure whether trying to do your coaching program at the same time.

1:36:21Sal Di Stefano:It's at your pace, so you could do it simultaneously, or you can wait until you're afterwards. But my suggestion is definitely go through it before you go try and go independent because the advice we give in there is specifically to trainers that are trying to build their business. So you can do it simultaneously because it's at your pace. You watch the videos when you have time. But if you have a lot on your plate and you feel like that's too overwhelming, well then wait till you're done and then then add our course but you absolutely should go through the course okay cool okay i came in mind and all right leo yeah i'll definitely do it um without a question um just the timing okay all right all right thanks for calling in man yeah stay in touch leo good luck brother and thank you very much again as well um i just wanted to also say your podcast has been life-changing for many levels it has helped me i say you helped my parents as well getting healthier and help with my dad's with diabetes and also south your current journey that you're doing um with the series is absolutely impactful that you're choosing to take faith as your focus and really making it for something higher like god really i feel like it's something really impactful that a lot of people need to see need to feel and you just need to listen to as well because there's so much loss uh i've seen so many sectors and you bringing in faith really into the journey of fitness even

1:37:57Adam Schafer:that's such profound impact thank you i appreciate the answer thank you so much thank you man Okay. Thank you very much, guys. You have a good one. Appreciate your time. Bye. Bye. Yeah, of all that, the most important thing to take away is for trainers watching, which is what you said, Adam. If you're working in a box, a big box, or you're working in a studio as a trainer, and you're not the top trainer, don't even consider going off on your own. because you've just, you've just, you've multiplied the challenge of building your business times a hundred. I'm not exaggerating by the way. It's literally a hundred times harder to build your business.

1:38:38Sal Di Stefano:I've never had a trainer who was not the top, at least top three, okay? At least top three in the club go off to have more success independent than they were already having inside the commercial gym. That's right.

1:38:53Adam Schafer:If you can't figure it out in there.

1:38:55Sal Di Stefano:No, it's exponentially more. In fact, I'll even say this.

1:38:58Adam Schafer:There have been top trainers in boxes that have gone out to try to do it, and they couldn't. Yes. So that's not even a guarantee. That's right. That's right. Look, if you like the show, come find us on Instagram, at MindPumpMedia. We'll see you then. 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 Super Bundle at MindPumpMedia.com. The RGB Super Bundle includes MAPS Anabolic, 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.

1:39:40With 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.