2700: Get Back on Track With the 24-Hour Reset HACK

0:00If you want to pump your body and expand your mind, there's only one place to go. Mind pump, Mind Pump with your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, you messed up. We're going to teach you how to get back on track with the 24-hour reset hack. This episode is brought to you by a sponsor, Legion. Legion supplements are some of the best in the world. Go to buylegion.com. That's B-Y-L-E-G-I-O-N.com forward slash Mind Pump. Use the code MINDPUMP for buy one, get one 50 % off or 20 % cash back for returning customers.

0:42We also have a sale this month. MAPS GLP-1 is half off. This is a workout program with nutrition guidance and lifestyle advice for people who are using a GLP-1 like Ozempic or Wigovi. This program maximizes fat loss and helps with muscle gain during the process. Go to MAPSGLP1.com. Use the code GLP50 for 50 % off. Back to the show. The fail rate on fitness, the amount of people that gain weight after they lose it, is 90 plus percent after the first year. It's huge. Why? Well, there's a lot of reasons why, but one of them is when people make a mistake, they make two big mistakes afterwards, and it's very difficult to get back on track.

1:26So here's what we're going to do today. We're going to teach you something. It's called the 24-hour reset hack. It's extremely powerful. Use it when you mess up, because you will, and watch what happens. Your success will go through the roof. Is this inspired by what we talked about in the group training? I feel like it is, huh? Absolutely. I almost want to call it a mulligan for our sports people out there. And by the way, is it 90? I thought it was 80-something percent. 90. Is it really 90? Yeah, 90 % of people gain the weight back. I mean, you can find different studies. I think I've seen. It's anywhere between 85 to 90.

2:02Yeah, I think I remember seeing 70, 80 in the first year, and then after that, it goes down. It goes all the way up to, like, 90. Like, very few people three years in a row of staying healthy. No, and this is why, look, I bet people listening and watching this right now, they've probably done this. I've said this before on other podcasts. Like, we don't have a weight, you know, an obesity issue or a weight loss issue. That's not the challenge. The challenge is keeping it off. Yeah, yeah. Millions of people every year lose weight or get into quote unquote shape, but almost nobody is able to maintain it.

2:33And there's a lot of reasons why. And we've talked about many of the reasons why on this podcast. But one of them is when you hit that bump in the road or you make a mistake, you're doing well. And then for whatever reason, you lose consistency for a week or you're great on your diet. And then you fall off for a week or two weeks or a month or a day even. and it can be very difficult to get back on track for a lot of people. And there's a lot of reasons why, but I want to talk about like, what do you do? Because you're going to mess up. This is the thing I want people to understand. You are not going to be perfect.

3:08Nobody's perfect. And especially when you first start this journey off, these setbacks can be very difficult to manage and impossible to manage if you don't handle them the right way. I love this conversation, too, because no single day ever made anybody obese or ever put pounds of body fat. I mean, you couldn't possibly put a pound or two of body fat in a single day. I mean, if you tried just overeating and drinking and all the things in a single day. But it's not really that. But that tends to send us spiraling from there. That's what it is. And so, and I know we talked about this in our group that, you know, this is so key that you're aware that this is going to happen.

3:57That's right. It happens to the best of us. I don't care even if you consider yourself a fitness fanatic. It even happens to those. and I think one of the things that gets the fitness fanatic or the person that has lifelong health and fitness is this ability to chalk it up. And then, you know, that was yesterday. And I'm back to my thing. I'm back to where I was at. Like, I'm not going to, I accept that that wasn't a good day. I accept that I made some bad choices. I accept that I didn't serve myself or taking care of myself. But I also give myself grace and go like, it's over. I can come right back and start a minute.

4:35But that's not what typically happens. What typically happens is that first day then goes, well, I messed it up yesterday, so who cares about today? And then it just, one after another, before you know it, becomes weeks. Yeah, there's a couple things that are really common that we've observed in our clients over the years. And we'll talk about both of them. These are the two biggest kind of common mistakes. The first one tends to lead to the second one. But the first one is the overcorrection. yep so it's like okay um how can i make up for this yeah you know like i was man i was doing really good i was working out twice a week i was walking 10 000 steps a day uh or whatever and for whatever reason um this last week was just a total bust i didn't work out missed both my workouts maybe i was busy uh maybe i had other things to do maybe i got sick who knows and then, you know, I ate terribly.

5:32Like I didn't even eat even close to how I'm supposed to. I'm painting a picture here, right? I just went way off. So now that was a whole week. So here's what I'm going to do this week. I'm going to try to erase all the mistakes I made last week by overcorrecting. What this typically looks like is, well, I'm going to work out four times this week. I'm going to work out even harder. I'm going to sweat that burrito off or whatever. I've heard people say that, right? Or I'm going to, yesterday was bad, so today I know I'm supposed to eat X amount of calories, but instead I'm going to fast today.

6:06Or I'm going to eat way less today to make up for what I did yesterday. This is a terrible strategy. Now, I get the logic. I understand the logic. Okay, if I ate bad yesterday and then today ate less, then it averages out and blah, blah, blah. That's not how it works in the real world, though. It never works that way in the real world. Think of an overcorrection like you're driving your car on wet pavement. You turn a little too quickly to the right. The car starts to swerve a bit. And so what you do is you yank the steering wheel in the other direction. Well, now you're going to spin and crash.

6:38Yep. And that's exactly what happens when you overcorrect. And what this leads to is overtraining, beating yourself up, severe restriction. And really the overcorrection comes – the root of that is punishment. The root of that is I messed up. I'm going to pay for it now. You're shaming it. Yes. And I've said this in that group that we were working with. You can't hate yourself into good health. In fact, hating yourself is bad health, right? You hate yourself enough, there's data to show that your immune system starts turning on you. Your food habits start to change. You can't hate yourself into good health.

7:19It doesn't work that way. It's impossible. so this overcorrection comes from there and so what i tell people is like okay you messed up we're not gonna overcorrect yeah it happened you can't erase it or fix it by overdoing it today not only that i actually don't we're not even gonna try and correct we're just gonna get right back to where we were that's right we're gonna get right back on the plan and one bad day it's not gonna ruin the plan it was just one bad day and trying to make up for that is one of the worst things that you can do in that situation. And then it leads to the second point that you're heading towards is, and I've seen this so many times where they over-correct and that over-correction sometimes shows some sort of movement on the scale or they see something that maybe makes them feel like cathartic for doing it, right?

8:07Like, oh, I was so bad and then I punished myself. And so they kind of go down this spiral and then weeks go by, months go by, and they're at this hard plateau pushing harder than they ever were doing more restricting more than they ever would and then they go why why why am i doing all this i was not doing anything eating the foods i like to eat and i was only five or 15 pounds heavier than what i am now it ain't worth it and then they throw their hands up completely yeah i mean the intensity goes so high because yeah you're trying to over correct and then now that's your new precedent it's like well i have to kind of push at this level i have to you know kind of restrict on this level with my food and then you know it'll keep you try to keep maintaining that new pattern which we get burnt out and it's like i can't sustain this right this is it's impossible for me to continue like this right or or uh you do a short over correction you're like okay cool i beat myself up for two days let me get back on my schedule and then it happens again i mess up again and then i go to try to over correct again yeah and then i mess up again.

9:08And then I try to overcorrect again. And then I mess up again. Or you just keep screwing up. You keep falling off. Eventually you give up. The reason why you're giving up is, there's two reasons. One, nobody likes to fail over and over and over and over again. Okay. Nobody likes to feel like they're failing over and over and over again. That's, I got to change that, right? Because it's a feeling, right? Nobody likes that. Eventually people give up because you hate it. You hate it. So there has to be a point here where you reevaluate what your commitments are. Okay, so, you know, I'm supposed to work out four days a week.

9:42I did it well for four weeks. I fell way off. I pushed myself super hard for two days. I'm back on. Oh, no, I missed another workout. This happens two, three times in a row. Look at your routine and go, am I overcommitting myself? It's an honest conversation. By the way, you have to set yourself up for failure. Imagine raising a kid this way. Imagine giving your kid a goal and then you realizing like that might have been too high of a goal for my kid. Let me reset this for a second. Now, of course, you want to look at it and be honest. Maybe it is a good goal, but it's okay to reset the standards so that you don't continue to fail.

10:18You have to chalk up some wins. And so what you don't want to do is put yourself in this place because here's what the data shows. The data shows that people will try about two or three times before they give up. That's what it looks like. people will tend to lose weight and gain it back in substantial amounts about two or three times before they decide to give up i'm not going to do this anymore it's just not going to be this is not for me i'm not a fitness person i'm just gonna you know whatever and that's a terrible place to be and the thing you want to consider with your fitness the most important thing you want to consider isn't how fast you get the results isn't how effective things are isn't any of that.

10:54It's, can I do this forever? That's the most important thing. The timeline for you is now to the end of your life. That's the timeline. It's not 30 days, it's not 90 days, it's not the wedding, it's not the vacation, it's, this is forever, so I need to figure out a way to develop a relationship with this where I want to do it forever. And if I hit these road bumps, which I will. And if I beat myself up every time I overcorrect every time, uh, this is not a relationship I'm going to stay in. This feels abusive. I'm going to get ahead of it. I don't, I don't blame people for giving up. That's why I liked the, the analogy of like, or comparison to what it would be like if you showed up to a job week after week and you busted your ass at the job only to get a paycheck that's at zero dollars at one point even any sane person goes i'm gonna stop showing up to that place that's right it's like it's not giving me a return at all and i think this is the predicament that a lot of people get in because they go about it the wrong way and they think that the more intensity the more they restrict the more they push the more results the more money they should make, right?

12:11The more they should get back. And when they don't realize, or when they realize that they're going about it all the wrong way, or they don't realize that, they eventually throw their hands up and give up because it's like, and it's totally understandable. I mean, just like any one of you would do if you were working your ass off at a job and they just, you kept giving you a blank paycheck every two weeks to be like, this is awful. Okay, I'm not gonna stay here at this place anymore. And so, and a lot of it starts from this first bad hiccup or bad day and then the overcorrecting. Because overcorrecting, what that means is normally cutting calories and increasing intensity.

12:48That's right. And most people already get this ratio off. Most people that get started on their fitness journey don't understand this balance. And they tend to right away go to the cutting aggressively and increasing the activity, which is already kind of a failing strategy. and then when you have your first hiccup or struggle or bad day, you overcorrect and overcorrection is going even more extreme in that direction, which is inevitable. You will plateau. You will eventually plateau and you'll be pushing so hard and getting no return. Of course you quit. Here's the wrong attitude. What you don't want to do when you're embarking on a fitness journey, because I've heard people say this too, like, okay, everything you're saying right now, maybe even someone listening right now is thinking this, everything you're saying right now makes sense.

13:28I'll figure it out once I lose the weight. Let me just lose this weight as fast as possible. I want it off my body. And then when I get there, I'm going to try and figure out. Figure out how to make it work. Then I'm going to figure out how to do this forever. No, 90 % fail rate. I'm telling you that right now. It's not going to work. I bet if I could gamble on this, I'd be a trillionaire because I know exactly where to gamble. I know exactly where to put my money. So it's not something you figure out once you get there. You have to start right out the gates figuring this out. So what we're going to do right now is we're going to talk about what this 24-hour reset hack looks like, and you can use this every time.

14:05Use it every single time you find yourself in a position where you, for lack of a better term, fell off, for lack of a better term, when you ate the wrong way or you missed too many workouts. Okay, so we're going to start with the first one, which is this. And there's three parts of the first one. Number one, the first part is to pause. pause and take a second. Okay. When you've made that mistake, when you've acknowledged what's happened, pause and acknowledge it. And you have to be honest with the acknowledgement. Okay. So look at what you did or what you didn't do and say, okay, uh, missed another workout or yeah, I definitely ate way too much cake or my diet was really bad, uh, this last week.

14:51acknowledge it, but then you have to do this last part. You can't just pause and acknowledge it. You have to also then give yourself grace. You have to. If you inject shame into this formula, shame does only a couple things. It only does a couple things. It may motivate you in the short term. This is why people like shame. In fact, coaching people with shame around their fitness and diet, they're often afraid to let it go because they think if they don't have it, well, then I'm not going to work out and I'm not going to eat right. If I get rid of this shame, are you sure I'm even going to want to do this?

15:25Like I have to beat myself up. And I always tell them, how's it working for you? It's not. Shame is a short-term motivator, long-term failure. So you pause, you acknowledge what just happened, then you give yourself grace, and here's what it looks like. It's honesty and it's acknowledgement that this is hard. That's all. You look at it and you go, man, I screwed up. and this is really, really hard. This is a tough, this is tough for me. Don't compare yourself to other people. This is where shame can rear its ugly head. Don't say to yourself, oh man, I screwed up, but God, my friend Betty, she just doesn't.

16:02Or how come my husband or how come my wife or my buddy, why are they so good? Don't do that, this is about you. Acknowledge that you messed up and then give yourself grace and the grace is literally, wow, this is hard Or, man, this is harder than I thought. This is tough. Okay. All right. All right. Let's do this again. It has to start with that. Yeah, this builds up a positive outlook for yourself. Yes. And a better identity that you can pursue as opposed to, you know, the shame thing is so detrimental because it really just creates this persona that you just keep falling back to. I got to say this.

16:41Look, any trainer listening right now who's been a trainer for a long time, who has learned how to develop a successful business, okay? Not the trainer that can sell the most training, but successful trainers, if you talk to any of them, we've had some of them on our show. Ben Bruno is a good example of a successful trainer. You ask them, how many clients do you have and how long have they been with you? Years. These people have been with them for years. You know what they all have in common? These trainers help their clients give themselves grace. That was the secret for me. That was the thing I learned.

17:14Guess what? I get back up. That's it. My clients, towards the back half of my career when I figured this out, they loved telling me, not that they were happy about it, but they come talk to me about it and I would help them extend this grace and then they would continue. And you know what they turned into? People who worked out forever. They did not turn into the typical, I'm going to stop. So the grace part is so crucial, so crucial. But the second step is also important. Right after you give yourself grace, do something healthy for yourself. Well, before you get to what else to do, I want to propose a question that was asked to us last night in regards to grace.

17:50And somebody asked a question I thought was really good. Like, how do I tell the difference between giving myself grace and being lazy? Yeah. What does that look like? Yeah. Well, one is genuine care. And by the way, really caring for yourself is not, and we'll use the exact word lazy, because there are times when you need to take a break. There are times when you need to take care of yourself and rest. There are times when it's okay to enjoy pizza with your friends or whatever. when you're actually caring for yourself, then those things, you're actually giving yourself grace for when you're lazy because you're like, man, I'm not caring for myself because I'm actually being lazy.

18:30It's honest care. And any step in the positive direction, even if you would compare it to being lazy in comparison to say doing a full workout or being perfect at night, it's still a positive step too. Right. So I think that's the other thing to keep in mind is that if you have this whole day of, I'm trying to eat good, I'm trying to work out, I'm trying to do all these things, I have a full workout that I have planned and I just, man, rough day to day, this and that, and I only do one set of squats or a thing, right? Instead of looking at it like, oh, am I being lazy right now? It's like, I'm still making fitness a part of my life.

19:07I'm still making a positive effort towards being a healthier version than to just throw your arms up and do nothing. I mean, I think that's kind of like what it looks like to me is that, you know, I feel like most people should know the difference between making excuses up, being lazy and doing absolutely nothing that serves your health versus I just don't got it in me today to do all the things, but I at least can do this or I can do that. If you're treating yourself like somebody you actually care about, then honest conversations can sound like this. They can either be, well, you needed a break.

19:43You're exhausted. You were up late last night with the kids. You're really stressed out. Like you legit needed a break. Or it could be like this because you care for yourself. Just like if you had a friend who was doing something that was terrible for them. You could have that honest conversation and be like, you should probably stop drinking. Or you need to get off your butt, dude. You're really not taking care of yourself. I think when people are afraid that if they give themselves grace that they're just going to turn into, you know, where they go on terrible diets. It's not a whole pass. That's not how, those are people who are afraid, and this is most people, we're afraid that if we get rid of shame, what does that look like?

20:19Oh, my God, I'm going to go just, because they're so used to running themselves off of shame, which doesn't work. Right. So, again, grace is coming from a place of care, and it's honest, which means when you're honest with yourself, when you're truly honest, sometimes it does look like hey man you're just being lazy right now or hey man yeah yeah i know you you you wanted to eat that cake in front of you know netflix yesterday you weren't really caring for yourself or it could be like you're at a birthday party it was your kid's birthday you had a piece of cake like it's okay dude you were just celebrating with everybody it's not a big deal yeah so that's kind of where it comes from and then again the second step is important right after you pause acknowledge give yourself grace do something good for yourself i don't care what it is.

21:00It's something small. I don't care if it's like read a motivational, you know, read something out of a motivational book. It could be going for a walk. It could be meditation. It could be prayer. It could be stretching. It could be drinking a green juice, something that you think or that you feel is healthy because you want to take that first easy step towards taking care of myself. That's all it looks like. And this is what I meant by that is like, as long as you're taking some sort of action or step into it, like my favorite to do in this situation, because absolutely I've been facing this where I don't feel like doing is like going for a walk.

21:32I feel like that's just, it's easy. It's low barrier. It like, it feels good. And then I always afterwards feel more motivated to do more or make other good choices instead of beating myself up. Like, oh man, I made a bad choice for breakfast or, oh man, I missed my workout today. It's like, okay, that happened. You know, I can still go for a walk right now. And I feel like when I do that, it tends to kickstart me back in the right direction. That's right, because what you did, and it really doesn't matter what you do, okay? Walking is a great choice, Adam. That's what I'll do, but it really doesn't matter what you do.

22:06You just want to do one thing that is good for you. Take one small step, because I'm getting out of that zone or that space of I messed up, gave myself grace. Let me do something to take care of myself right now. That's all you got to do. The third step is choose one must do tomorrow. So something you need to do tomorrow, that's again taking care of you, set an alarm and do it. And it could be anything. It could be anything small. It could literally be tomorrow morning, I'm going to wake up 20 minutes early and I'm going to stretch right before I get ready for work. And it's not cut calories. It's not get on that elliptical for an extra hour.

22:41It's not something out of the routine. It cannot be a place of punishment. It can't be like, okay, tomorrow I'm set my alarm because I'm going to do a two-hour workout. That's typically not the right answer. So choose one must do. set an alarm, and then do it tomorrow. And what this is doing is it literally is a reset. It literally resets your state of mind and puts you back on track more effectively than anything else. And then the last step, I love this. I love this last step. And there's a couple ways you can do this. If you're a part of a fitness group, which I think is very powerful, there's a lot of Facebook groups, support groups.

23:19We have a group called the Muscle Mommy Movement Group. This is what they're doing. if you're part of a group you could use or if you have a friend or family member that you trust that really that you really really trust this has to be a friend or family member that you know when you when when something bad happens to you they mourn with you when something good happens to you they celebrate with you it's not that friend that's jealous it's not that person you're competing with super judgmental friend no it's not like it's that person you really really knows cares about your trust so you can use them you confide with them and say hey yesterday you know I'm on this fitness kick right in fact it's probably better to set them up and be like hey I'm gonna go on this fitness journey if I could text you you know throughout it for support that'd be great they'll probably say yes and then when this happens you you let them know you text them and you say hey I'm resetting tomorrow I did this thing yesterday I'm gonna reset tomorrow or you don't have to tell them you just say hey I don't want to talk about it but tomorrow I'm resetting and what you'll get is support and encouragement that's why it's so important you choose that person that you trust to add to that something i shared with the group last night one of my favorite things to personally do it's also worked really well for my clients is to set a goal of uh days in a row of this consistency so let's say whatever your goal might be maybe and i'll keep it simple hit my protein intake uh eat whole foods walk and workouts like those are the four main big rocks right and every day that i check all those is a perfect day right and so i get started on this journey when we're all highly motivated and we tend to do the first week or whatever pretty good and so the inevitable happens day eight i screw up it's and so it's reset and now so far my record is seven days in a row of perfection if i can beat it let's see if i can beat it now the next thing is i'm going for eight so i'm acknowledging that to my partner my friend my group whatever hey today's reset day i so far i've been able to string seven days in a row goal is to get at least to eight on this next one.

25:18And then I try and do that. Oop, inevitable thing happens at day 11. New setup, reset again. Now I'm going for 12. And so it just, and I just keep, instead of focusing on the one bad day or the hiccup, it's like, cool, reset. I've got a new goal to chase. And I'm just trying to beat that every time. Before you know it, you look back five, six months down the road and you're like, holy crap, I'm actually a person that works out all the time. I've only had a handful of these screw ups in six months. but yet I've strung this many days in a row of hitting all these things. And I promise if you do that, you'll look back and you'll see the change that you're looking for.

25:53Take this strategy, write it down, use it every single time. Your odds of success will explode. 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, 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.

26:33With 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.