2750: The Best Workout Program For Busy People Over 40

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, we're releasing a new program, another MAPS 15 protocol, MAPS 1540+. In fact, the time it takes you to listen to this podcast, you would have completed a full workout for the day. That's what's great about this program. Also, because it's a new program that we're releasing, it's half off. 50 % off go to 1540 plus that's 1540plus.com use the code December50 that'll give you 50 % off this episode's brought to you by a sponsor PRX Performance PRX makes great home gym equipment the best home gym equipment you'll find anywhere you can finance it by the way so you can pay monthly like a gym membership except it's in your garage or your basement or your home go check them out get 5 % off go to prxperformance.com forward slash mind pump all right real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com.

1:11I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. So this is the second in a series of episodes where we're launching new programs. These are 15-minute protocols over some of our most popular maps workout programs the first one was maps 15 strong now we got for you ready for this maps 15 40 plus maps 40 plus very popular program especially for people in that age category well now we have the 15 minute version we're talking about it in today's episode i actually think this one makes the most sense yo they're all great i'm excited about this yeah they're all great they're awesome and for and can make a case for all of them but this demographic perfect yeah Yeah, and this one speaks to me.

1:58This is how I've been training for quite some time now, and I feel like a lot of 40-plus people can relate to this, where it's, hey, I still want to have a great physique. I still want to be strong, but I've got kids. I've got a career. I've got a family. I've got a hobby. I've got these other things in my life that I'm not that vain as I was when I was 20 that I care so much about what I look like. And so I'm driven to be in the gym every single day, but I still would like to look fit, be strong and all those things. So my attitude has been for quite some time now, like what is the least I have to do in the gym to reap the most benefits?

2:40Like what is the least amount of effort that I have to put in the weight room, which I enjoy doing, but I just enjoy doing a lot of other things even more. And so what does that look like? and I feel like a lot of other 40-year-olds can relate to it, 40-plus-year-olds can relate to that. And so a routine that is very minimalist but still a big bang for your buck just makes the most sense to me. Well, the other thing, too, that we need to talk about, which was surprising, although when I look back it shouldn't have been, is it's also just extremely effective. What you're looking at, essentially, with the MAPS 15 protocol, okay?

3:21because there's different workout programs within this protocol now. The original MAPS 15 was just MAPS 15 minutes, but then we went with the Muscle Mommy 15, Strong 15, now we're at 40 plus 15. The protocol has you doing strength training every day. The difference is you're doing 15 minutes a day of strength training. This, number one, improves consistency. It's great for building behaviors around exercise. If you miss a workout, not a big deal because you did five or six more. And when you look at the data, the data now supports this. When it comes to strength training, this dose for most people is actually the most effective.

3:59In other words, you'll see great strength gains and muscle gains following a protocol like this. And you'll know right out the gates. You'll follow it by week two. You'll see that your strength has increased. So it's just a very effective protocol. By the way, this would be akin to doing two 45 to 60-minute workouts a week. So instead of lifting weights or strength training twice a week for 45 to 60 minutes, you're doing a little bit every day. The volume's still there. It's just spread throughout. It actually just frees you up. So the whole rest of the day, you can even build up your activity.

4:29You could build up your community. You could build up all these other lifestyle elements. I feel like that's why this pairing is so cool, I think, because we did a lot of emphasis on the lifestyle part with trying to kind of prescribe that on some sense with 40 plus and to have that integrated now with this protocol makes a lot of sense. Well, MAPS 40 Plus was designed with this in mind. It was, okay, let's create an effective strength training program that creates all the benefits of strength training. Muscle, shape, sculpt, boost the metabolism, hormone balance, all the wonderful benefits you get from strength training.

5:07Mobility. Getting rid of pain. Let's create a program that gives you all those benefits It's a strength training for a category or a demographic of people who tend to fall into this age category of over 40. Now, what does that look like? Well, we have to consider a few things. There's typically some exercise modifications. So we didn't take out the most effective exercises. We just gave you versions of them that reduce the risk but continue to reap the benefits. So we did that. We also included lifestyle tips, supplement tips, nutrition tips or guidance that are more specific to this demographic.

5:49So that was the original 40 plus. Then we come out with MAPS 15. Everybody loves it. It's our most popular program ever. People continue to want to use it because they get great results from it. And then the messages come in. Can you make a version of MAPS 15 that is 40 plus or that was strong or that was muscle money? So here we are now with MAPS 1540+. Again, two exercises a day with all of the lifestyle recommendations baked into this program. Now, exercise-wise, just to give you an example of some substitutions, a deadlift is such an effective exercise. It's one of the best exercises you could do.

6:25It's a fundamental kind of human movement. You want to be good at deadlifting, but a straight bar deadlift is far more technical, uh meaning uh there's a higher risk of doing a straight bar deadlift because of the technicality involved then let's say a trap bar deadlift so that's one example of how we replaced uh or or changed an exercise it's still a deadlift we just moved to a trap bar yeah which has a much lower uh risk profile he's bringing the risk down a bit i mean like flat bench versus like incline for instance and just setting you up uh you know for success but also not quite as much of the impact on the joints.

7:03That's right. So box squats is another good example, which I now do. I almost only do box squats instead of traditional squats, uh, because, uh, it gets rid of the change of momentum at the bottom, which requires just another level of, uh, of mobility and stability. It allows me to continue to train really hard and get great development. It's almost, it's almost the same, uh, as a traditional squat, I can make out some differences, but they're both squatting movements are very valuable. So just some examples of, uh, some of the exercise substitutions. And then there's a special emphasis on areas that, um, that people in this demographic tend to need to focus on like the core strengthening and stabilizing the lumbar spine because low back injuries and pain, uh, it's so common.

7:48Yep. Um, as you start to get into this age range, uh, that strengthens now, why, by the way, why does that happen? because as this is what the demographic, this is what we're doing right now. Yeah, sit. You just sit way more. Like when you're in your teens and 20s, you tend to be moved more. Then you get in your 40s. Most jobs these days are desk jobs. You've probably been sitting at a desk now for at this point, you know, 10 years or more. And the muscles of the core atrophy. And the result of that is back pain. Dysfunction. Dysfunction. And so we've included in this specific core exercises to address this, to strengthen and stabilize the lumbar spine.

8:21I actually think that one of the most valuable parts of this entire program was the effort that we really put into the lifestyle checklist. And the reason I say that is just because when I think about all the clients that I trained in this demographic, most of them had this kind of low-level stress, chronic pain, not the best sleep. like and so you know as as much and as important as the squatting the dead lifting all the movements are a lot of those things were the things that i i ended up speaking to a lot of my clients to at the beginning the most right was like i can give you the best exercise in the world but if we don't address the stress we don't address the sleep we don't create some new behaviors in your lifestyle to mitigate all that stuff we're not going to reap the max benefits from a lot of these So a lot of those types of considerations, you know, and like to bring it up the trap bar, it's, you know, when I think about those clients in that demographic, you know, knee stuff, low back stuff.

9:19And so we'd have to modify exercises. And so the thought process behind some of those movements were thinking like that. It's like, you know, it doesn't mean that every single person, it doesn't mean that there's somebody who could be following this in phenomenal shape that goes, oh, I'm going to do regular deadlifts instead of trap bar. We've made that a consideration considering how many of our clients in that age group would have to start there. And so I think starting there and then the lifestyle stuff to me is what really moved the needle for those clients. No, you're 100 % correct. Morning routine, things you do before bed.

9:53There's diet recommendations in here. There's general diet recommendations and then ones that have more of a consideration for this demographic. Supplement recommendations are in here as well. There are certain key nutrients that tend to be more likely to be deficient in that you'll find as you start to get into middle age that we put in there. And so what you have is a complete program that fits everybody's schedule that is also extremely effective from a strength training perspective. Now, I do also want to be clear because I am a trainer. This isn't all your activity. We do put in recommendations for activity outside of this, but it looks like walking.

10:34Okay, that's it. So strength training is great to elicit or to cause changes in skeletal muscle. We want more strength, more muscle, and then all of the downstream effects of that, the improvement in metabolic rate, the insulin sensitivity improvement, the hormone balancing that comes from that, of course, the functionality, and then, of course, what everybody's interested in, the look. Muscle looks very good. It shapes your body, makes things firm. It's just, it's very good for you to have muscle. This covers that. You've got your strength training done with this. And by the way, the data now finally supports this.

11:12This, a protocol like this with this volume will give you 80 % of anything you could ever expect from strength training. And I don't mean you'll get there 80 % this fast. You're going to get there just as fast. What I mean is your ultimate potential, it's let's say it's a hundred, you can reach 80 of that ultimate potential with this 15 minute a day program. So what does that mean? That means you follow this. When you get to the point where you want to squeeze out another 20%, go for it. You can add more workouts and more volume. But most people in my experience, the vast majority of people, if they reach that point, they're like, man, I am so happy here.

11:46My life is so balanced. I don't want to go to the gym more to squeeze out another five or 10 % because it's not worth it. This is perfect. I feel amazing. That's what you'll get with this protocol. then on top of that make sure you stay active with your walking which we put in those recommendations as well and then you're totally totally set and i well you said adam too in terms of the this being uh the probably the most appropriate demographic to have a 15 minute version yeah when we have callers call in this is almost always what we recommend to to these people because of uh you know just their their lives i just think that most people not everybody but i think a lot of people at this point at this stage in their life uh is probably has a career has kids or had kids maybe even by them maybe they even have grown kids by this time but are they're either or have kids still or had kids probably have hobbies 40 something you really know who you are the things you're into what you want to vanity starts to drip off drift off a little bit you know saying doesn't mean they don't care about how you go not quite as crazy but you're not obsessed excesses and insecure about it as you probably were in your 20s and maybe even in your 30s.

12:56And so, yeah, I just think that this, I mean, at least it really speaks to me. It really speaks to me where I'm at in my journey. And I think that a lot of other people can relate that like, you know, my family and my career and the other things and my hobbies that I love to do are a much higher priority than the gym. My gym can, people will be so surprised how little time you have to spend in there to reap incredible benefits. And I think that that's been missold for a very long time. That's right. Especially if it's been something that's been kind of a part of your life. Like if it's been something that's consistently been in your life, like to maintain that muscle mass or build that muscle mass on that program.

13:37Well, what a lot of people don't realize is that the reason why exercise causes change is because it's a stress. And if your life is already stressful, you've got to mortgage your kids a job, then adding stress to, you have to be very careful because if that stress is higher than your body's ability at that point to adapt, you're not going to go anywhere. In fact, if you keep pushing it, you'll start going backwards. This is why the MAPS 15 protocol is often what we recommend to people who are consistent with their workouts. In fact, I would say we recommend it more to those people where they call in.

14:14They're like, man, I've been working out five days a week. I spent an hour in the gym my body's not budging my body fat's not going the right direction like what do i do and we give them this protocol it's like you're doing too much try this and oftentimes pair it with an increase in in protein and some calories and then watch what happens 60 90 days later they come back and like i can't believe you were right my body is now finally responding well that's why i think this is such a great program for for this demographic i think it's a great protocol for a a lot of people or most people, but especially this demographic, I think that they respond best to it for the reasons that you just said.

14:50Totally. That you've got all these kind of low, even if your life isn't crazy stressful, I don't think I have a stressful life at all. You've got a lot of stuff going on. I just have a lot of stuff going on. And a lot of things that are far more important to spending hours in the gym every single day. And so if you relate to that, then this is for you. And then not only that, but this ends up blowing those people's mind because let's say they have been their whole life consistent and they train five, six days a week and they really just aren't seeing progress, but they maintain a healthy, fit body and they don't realize that they don't need to do that to maintain that.

15:23And what ends up happening is they reduce that volume down to this and suddenly respond. They get better results. They get back more time. They get better sleep, better recovery. And it's like, so I'm excited to release this 50 minute version. So am I, and what's really cool is that because we're releasing a string of these, people have found so much success with this protocol that they now have multiple MAPS 15 programs they can follow. So they don't have to leave the protocol to try a different MAPS program. They have the different valuable programming of our most popular programs in that protocol.

16:00That was a lot of the thought. I mean, just, you know, getting feedback from, you know, a lot of customers, a lot of people in the forum. And it's like, yeah, I mean, people were sort of Frankensteining their way through it to begin with. And it's like, well, let's just put it together. So, you know, specifically, like, here's how we would do it and run it. Perfect. So here's what we're going to do because we're releasing it. This is a new thing for us. 50 % off. So if you want to get this program, MAPS 1540 +, you go to 1540plus.com. So 1540plus.com and then use the code December50 and it's 50 % off.

16:35Also, if you want to find us on Instagram, come look for us. We're at Mind Pump Media. We'll see you there. 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. With 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.

17:21The 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.