2853: How to Build 5 Pounds of Muscle in 30 Days (Step by Step)

17:57Sal Di Stefano:It's like, have you ever trained like powerlifting? We're like, no, I've never. Okay, cool. That's what we're doing. It's like, you ever train something like performance or unilateral stuff, multi-planers? Oh, no, never done it. Okay, we're going that direction. So something that is so different than how you would normally train tends to send a great muscle building signal with that in conjunction with the increased calories and sleep and everything else you're giving as advice. I mean that is just a recipe for building muscle

18:23Adam Schafer:the five programs off the top of my head that we have that are really good for most people for building muscle because all the programs are great but the five that tend to be the most appropriate for most people listening if they're going to do this would be like MAPS Anabolic MAPS PPL MAPS Strong Muscle Mommy and MAPS Power Lift I think those would be the five that I'd say for most people if you're relatively well trained well rested well fed pick the one that's different and the craziest do all the time. Choose the one that's most different

18:52Sal Di Stefano:than what you would normally do. Totally, totally.

18:54Adam Schafer:Last, be okay with fat gain. If you're scared of gaining an ounce of body fat, you have no business trying to gain five pounds of muscle. That's it. I mean, so many people are so afraid.

19:04Sal Di Stefano:Definitely not in 30 days. No. Because you're not that aggressive. If you're going to gain that aggressively, you're going to put some body fat. Yeah, so you got to be okay with it.

19:12Adam Schafer:You got to be okay with it. If you gain five pounds of muscle and two pounds of body fat, you did great. That's a win. That's a huge win. Even if it was five and three, you did a phenomenal job if you're a hard gainer if you're like super super lean all the time and you gain five and five that's a win too yeah so i just want people to understand that you got to be okay gaining some body fat the people that are have the most difficult time with building muscle are the people that are most afraid of getting body fat those are the hardest people that's to get to gain any muscle because they're so afraid of any pound yeah going on the scale um actually uh supplements is i'm sure people are gonna ask what kind of supplements by the way supplements don't play a huge role, but we should list the best supplements for gaining muscle mass.

19:53I mean, they're helpful in this category, especially when you're trying to get a surplus.

19:57Adam Schafer:Yeah, I would say, so Legion is a great company. We're sponsored by them. They have so many good products. Creatine, protein powder is up there. Their essential amino acids would be good. What else would you guys say?

20:10Sal Di Stefano:Does Mike have an actual mass gainer? Do you know if he has?

20:13Adam Schafer:Look up Legion, Doug, and see if he's got a meal replacement with some calories. That would be good for somebody. That's a really good time of cow milk.

20:19Sal Di Stefano:And even if he doesn't, then all I do is you add a banana or scoops of peanut butter to a shake, right? So that's like, I prefer to make my own mass gainers with like a peanut butter, whole milk, two tablespoons of peanut, and like a tablespoon of Nutella or something. And it's like, you want a good thousand calorie shake, there you go.

20:39Adam Schafer:What'd you find there, Doug? Yeah, I don't think they have an official mass gainer. So I would say do their whey protein, their creatine and their amino acid supplements. You can throw in a multivitamin there, and that would be your mass gain stack over the next 30 days.

20:52Sal Di Stefano:Banana and two tablespoons of peanut butter.

20:54Adam Schafer:Best whey protein on your gut. Inside that whey protein. Yes, yes, yes, yes.

20:58Sal Di Stefano:Or the egg. Either one of those would be good.

21:00Adam Schafer:Oh, thank you, Adam. I don't do whey. I can't do dairy. But their egg protein, that's what I do. Yeah. And it's right up there.

21:07Sal Di Stefano:Yeah, so if you can't do whey, do their egg. Their egg's amazing. And then, like I said, add the banana and two tablespoons of peanut butter, and now you've got yourself a nice hike.

21:14Adam Schafer:You know, I actually prefer, so my wife can have, she can have whey or she can have egg. Yeah. We prefer the egg. Flavor-wise? It's so good. It's frothier. Yeah, the vanilla. I've heard that. And the chocolate is really, she prefers it.

21:30Sal Di Stefano:I like both. I like both. I go back and forth between the two. I have both of them and I use both of them.

21:34Adam Schafer:Yeah, I got to tell you about a funny conversation we had the other night. I didn't think about it until afterwards. I'm like, what's going on? So you guys know how we did. I don't know what you call it, but there's this thing on social media. Our team had us do it. And so I don't know if it's up yet as of the airing of this episode, but you're with your friends. You take a gulp of water, you hold it in your mouth, and then each person pull out like a random object they brought from home. And the goal is to make everybody laugh. Yeah. Okay, so we did that. So you took that home with you, huh? Well, no.

22:01Adam Schafer:So I took, I brought three random objects from home. Yeah. I brought a diaper. I got little kids, so I figured you guys will laugh because we always talk about, you know, have kids or whatever. Yeah. I brought a diaper. I bought a potato put a snicker bar in there I dude I almost did made it look like poop oh yeah and then eat it afterwards freak you guys out big time so I brought a diaper I brought a potato because a potato is random as heck yeah and then I brought a baseball because you guys make fun of me they don't play any sports so I thought you guys laugh right so a potato a diaper and a baseball so I come home and and my wife's like oh did you did you bring everything back home I'm like no a potato a diaper and a baseball that I'm pretty sure you know what do you know I'm like, you want me to take those back home?

22:41Adam Schafer:She's like, yeah, I want you to bring them home. I'm like, okay, whatever, dude. So then I'm thinking about it. I'm like, she just wants to tell me what to do. Like, who brings a potato and a diaper back home? And a baseball that nobody knew we even have. I have to go look for it. Maybe the diaper's still useful. It was in here.

22:55Sal Di Stefano:I saw it.

22:56Adam Schafer:Because you're not using the baseball. Yeah, I left it on the counter. Yeah, yeah, yeah. Okay, I guess we got it. Did you get it?

23:00Sal Di Stefano:Did you get it or no? Yeah, I got them. Oh, okay. Because they were here yesterday. No, that's why they're not there anymore.

23:05Adam Schafer:Oh, okay. But as I'm getting, I'm like, really? You want me to take home a diaper and a potato and a baseball? Nobody knew we had a baseball, by the way. Yeah. Did you even know you had it? Or were you just like looking for stuff? I was like, I'm going to bring a ball, some kind of a sport ball to work because they're going to laugh. And the baseball was easiest to carry. I didn't even know we had it. So I'm like, I'll just pick that. It could have been a football too.

23:25Sal Di Stefano:That was the best one I thought you did. Yeah. Because that one got me. I almost spit the water out on that one. I was like, OK, that's ironic. Yeah. Yeah. Adam's elephant trunks definitely got me, dude. Bro, that's disgusting. I was glad I didn't have to touch him. No, I know. He's like, I never wore him. Live. Live. Shit threw him on your face. Katrina. My, my, my. I had all these images in my head. I can pick up peanuts. Check it out, guys. My, my oils failed, too. Just don't eat them. Nobody read them. They would have been funny if you guys were to read them. So what was the oil?

23:59Adam Schafer:What was written on them?

23:59Sal Di Stefano:I can't even remember, but they were like really funny sexual names for each type of oil. And they were funny. And so if you would have read them, they would put, you know, we all have water in our mouth. So I can't say like read it. And I just thought, I thought, what I thought would happen was I put it out there. And Justin kind of, Justin did grab it and do this for a second. But no one, like, and I thought that's why I would go down. It would be like one guy would grab it and actually read it and then start dying laughing. And then everybody else would read it and it didn't play out.

24:27Adam Schafer:I like how Doug pulls out a gun.

24:29Sal Di Stefano:Yeah.

24:29Adam Schafer:what are you doing Doug he went hard you know it's funny

24:32Sal Di Stefano:he did that because Katrina suggested that she said you should bring one of your guns I'm like what why would I bring one of my guns she told you to yeah she told me to do that because we were trying to think I'm like man you gotta help me think of three things that are like super well it matches

24:44Adam Schafer:Doug because we always tease him about his anger you know well the shiv

24:49Sal Di Stefano:would have got me yeah if you brought

24:52Adam Schafer:a sharp toothbrush I was actually going to get a toothbrush and shave it down if you would have shaved down a toothbrush I would have

24:57Sal Di Stefano:taped to one end or something Especially considering we haven't said that in a long time. Like that used to be like an ongoing joke on the podcast. Yeah. But we haven't talked about that forever. And so to pull that out, that would have been like.

25:08Adam Schafer:Dude, you just reminded me, speaking of which. So my wife's probably going to volunteer with this. There's this group that you can go and meet with prisoners. And you become what's called a chaplain. And you meet with them. And you meet with them on a regular basis. And kind of give them hope and help them type of deal. So she's going to volunteer for that. But I went to the training with her. and they had a list of things that were prohibited. Yeah. Okay. Post-it notes. Post-it notes? Post-it notes. Post-it notes. What do they use that for? They were hiding drugs in the plastic. And not the plastic, you know, the glue on the back of a post-it note?

25:42Adam Schafer:Yeah. They were able to figure out how to put fentanyl in there. Like line it in there? Yeah. Wow. Like it looks like the glue, but then they would peel it off, I guess, and use it as – I know. There's got to be a book.

25:55Sal Di Stefano:They're so crafty. There's got to be a book. They're brilliant. There has to be a book that has all the crafty things that prisoners make. I know. There has to be. There has to be. There's so many. I've heard some. I'm like, what? They can do that? Yeah. No way. So inventive. Their ingenuity is crazy. I was going to say. It just highlights when the human mind is put at rest.

26:19Adam Schafer:When you're bored and you've got nothing to do but think about ways to do things. Is there a book, Doug? I know there's got to be a book.

26:24Sal Di Stefano:There is, actually. It's called Prisoner's Inventions. Yes. Incarcerated artist named Angelo. Yes. Oh, wow. Yeah. It's like hella thick. Documents and genius often contraband objects and methods created by prisoners to make life more bearable.

26:41Adam Schafer:You know that they know how to communicate to each other through the toilets in some of these prisons? Yeah. If you flush it, I guess, or empty the water out, you could speak into the toilet, and then the person down there can hear. Yeah, dude. They can send messages. There's currencies. Yeah. There's all kinds of ways, all kinds of crazy ways that they get to do. You know, they make like sex things in prison. Sex things? It's like toys. Okay. Yeah, dude. Yeah. I was, I was, got me down a rabbit hole and there's this one guy that interviews people who are like ex inmates and they're talking about like the way, the things that they do and they create in there.

27:15Adam Schafer:And I'm like, man, like again, if you're bored. Yeah. Well, I mean, Doug found a whole book on it.

27:20Sal Di Stefano:There's a whole book on it. So I'm sure there's hundreds, if not more, inventions inside there. What happened to today's Jell-O? Yeah, there's all kinds of - I took it. Are you looking at stuff or what? Yeah, there's a bunch of stuff here. I don't know. Some pictures. It looks interesting anyway.

27:40Adam Schafer:You know what pruno is? Pruno. It's like a wine, right? Yeah, it's like an apple they make. With just rotten fruit.

27:45Sal Di Stefano:Yeah, rotten fruit and socks, right? I don't know how they make it. They use like socks and rotten fruit. They literally make alcohol with rotten fruit.

27:53Adam Schafer:They ferment it, and then they get hammered. Yeah. And they call it prune out, dude. I mean. I know. Super wild. Whatever you can do. All right. Diet. Speaking of diet, have you guys seen this trend on social media called the boring diet trend? The boring diet trend? Yes.

28:07Sal Di Stefano:Well, I saw, remember the video they did of, they've called the, you know, what's they call dog food or boy's food? Boy kibble. Boy kibble. Oh. You saw that? Just the stuff that we eat, like ground beef and rice. Oh, like boy meals and girl meals? No, they just called it boy kibble. It was on the news. They were talking about like, you know, boy kibble sweeps the nation as this like way of eating or what like that. And they were like, they were shitting on it. It's like, man, that's such a good, such a good meal. Was it ground beef, rice? Yes, just ground beef and rice, you know.

28:36Adam Schafer:Boy kibble. They were calling it boy kibble. Why are they trying to make everybody unhealthy? I know, it's like, it's such a good, I mean, that's like my go-to.

28:44Sal Di Stefano:That is a - It tastes good. Throw some salsa or some guac on it. Well, I mean, I saute onions and mushrooms and make it real good. but it's a staple weekly meal that I prep because you can do it in bulk and then it goes so good with eggs and I like it for, doesn't matter morning, afternoon or night, it's like so good. You know what I do?

29:02Adam Schafer:This is such a bodybuilder thing. I take a potato, I wrap it in a wet paper towel and I microwave the hell out of it. You know you can bake a potato like that? Yeah, seven minutes. And then I take it out and I put butter on it and then I put my ground beef on top of it and then two sunny side up eggs and I throw it on top of it, mix it together. it's good it's really really good that's pretty good anyway by the way and you reminded me there's like another trend where it's like boy meals and girl meals and they'll show a picture like a girl meal is like a tomato like you know like like nice looking yeah and boil me random cheese and like some like vegetable yeah dude so anyway the boring diet trend so this guy writes and he says if you follow this diet you're guaranteed to lose weight he goes you're only allowed to eat sweet potato, chicken breast, and broccoli.

29:49Adam Schafer:Eat as much as you want. And everybody's like, this is brilliant. I'm like, oh my God. Of course, dude. Of course. Do they not know who bodybuilders are? No. Well, what this points to is that when you keep, when you make things unpalatable, you eat less. Yeah. And boredom, eating the same thing over and over again, is actually a great way to hack your appetite. If you have like cravings all the time, novelty triggers the heck out of cravings. Right. So if you're one of those people that's like, man, I get really stuck and I just keep overeating. Something you can do with yourself is eat the same kind of foods all the time and it'll actually tamp it down.

30:24Adam Schafer:That's what whole foods are good for.

30:25Sal Di Stefano:The hardest part is the window at which you start to get hungry. That's why I always like, you know, I remember when we used to talk, one of the first things that we came out when we first started this, you know, 11 years ago was the frequency meals myth. and I've always been a fan of the frequency meals. You mean small meals throughout the day? Yeah, small meals throughout the day. Because not only my personal experience, but with clients also, what I found is when a client gets busy at work or four or five hours stretched between meals and they start to get hungry, then come the craving. Your choices aren't great.

31:02Sal Di Stefano:Oh, and I know what it's like to feel like this. When you let that happen, you're like, God, this sounds good. And all these cravings start kicking in. And then it's like, oh, but I have sweet potato and ground beef in the refrigerator, right? And the discipline it takes to go do it. Now, what I've learned is that when I have those moments and I just go microwave it and I start eating, I'm fine. But the decision to go do that when you let those cravings kick in is really difficult for a lot of people to handle. And so I had a lot of success by just having my clients break up three big normal meals to six small meals and just train them that.

31:40Sal Di Stefano:Every few hours. Yeah, every couple hours. Even when you're not hungry, get that next one in. Get that next one in. It's such a small meal. It's easy for them to eat and digest. And they never allow themselves to get that. No, you're right. And it just works.

31:52Adam Schafer:Plus, it automatically encourages meal prep. Automatically. Right. Which is a huge benefit when you're trying to eat in a healthy way. Yeah. No, it makes a lot of sense. I know, when you go grocery shopping and you're hungry.

32:03Sal Di Stefano:Oh, yeah, look at the stuff you buy.

32:04Adam Schafer:Bro, I'm a fitness guy. If I'm hungry at the grocery store, I'm going to buy candy.

32:08Sal Di Stefano:Yeah.

32:09Adam Schafer:Like cheap crappy candy, too. I'm going to have nerds or something like that at the grocery store. I could eat boring, though. I feel like there could be like three things, like steak, cheese, and chicken nuggets. Whoa. Like, I'm done. Bro, you have the palate. I'm fine. Hey, the chicken nuggets from ButcherBox. Maybe some rice. The gluten-free chicken nuggets from ButcherBox.

32:30Sal Di Stefano:Yeah. It's a problem. It is. I didn't realize that the chicken strips and the chicken nuggets were different like that. Yeah.

32:37Adam Schafer:One of them's gluten-free and one of them's not. The gluten-free ones are the nuggets. The strips are not. Yeah. But I get four bags of it. So my butcher box comes. I put four bags in those nuggets. They're gone, dude. I said five. Yeah. My wife and I were kind of like having a fight over this. And mainly because my youngest and I, like we eat them almost immediately. so it's like it doesn't even last like a week in our house uh having five bags and so each time she's like we realize like you have to trade some other meat out like so you know for me to keep like so she was always trying to argue that like yeah we just need like three bags i'm like no we

33:13Sal Di Stefano:need five bags like well especially if you and the boys are eating and i can't yeah it's competitive because we we get i think that's how many we get and but because it's a staple meal for max and occasionally I'll I dip into it so I'm maybe maybe once a week or every other week I eat them because I know that's like his meal right but if I start dipping into them like that where I'm

33:35Adam Schafer:the protein in them is pretty good well yeah yeah and I'll crush 20 of those suckers you'll make 20 at a time yes wow yeah yeah which puts a dent in the bag I could do a whole bag yeah yeah by yourself yeah yeah yeah it's a pile dude it's not not even yeah how many servings is in a bag I

33:49Sal Di Stefano:I would say there's, I think there's about 30 or 30 or so. Cause I've done, I've done 20 and 20, 20 and me and Max couldn't finish a bag in almost one sitting. So I know that's only got to be 25, 30 at most.

34:01Adam Schafer:I eat however many it takes to get 40 grams of protein, whatever that is.

34:04Sal Di Stefano:Oh, that's only like 12. Yeah. It's like, damn, you're eating 20 or 30. Six of them is 13 grams, I believe. Okay. So no, I mean, I mean, so what 14? No. Well. You said six of them is how much? 13 grams. So you're trying to go for 40 grams of protein?

34:23Adam Schafer:Yeah. Protein? Yeah, yeah. So what am I doing? 18 nuggets. That's not right.

34:26Sal Di Stefano:Six is not 13 grams. Is that what it says? No, it's not. Let me look it up. I guarantee it's not because I track this whole time. It's more like 12, like I said, is about where you're at. It's about 40. Yeah. You think six nuggets - We've been arguing macros with that. I know. I was like, well, I mean, I've looked at it too, all right? Yeah, but Adam, macros with Adam. Yeah, let me find that exact - Might as well argue business numbers with that. Think about that logically for a second. It's more than... Yeah, no, no, no. I think when I do 20, it's like 50 or 60 grams. I just want to see how many calories.

34:57Sal Di Stefano:You're like 12 to 40. Okay, so I'm sorry. You're right. You're 10 grams for three pieces. Thank you. I was off. 10 for three. You were way off. Okay, so what is this?

35:07Adam Schafer:I stand corrected. Wow, you were right on the dot. 12. No shit, bro. No shit. Why do you think I got defensive? I forgot. Really? You're going to see her argue with me over this? like I've actually broke it down many times. How many are in a bag? Oh, so there's eight servings. So that'd be like 24 nuggets per bag. So hold on. How many calories? Oh, so there's 24 nuggets in a bag? Yeah, so there's eight servings. I eat 20, he eats four. That's exactly a bag. 170 calories per serving. 170 per what? How many nuggets? Three. And there's eight servings? Yeah. Damn, Justin, you're having 1 ,300 calories of nuggets per bag.

35:39Adam Schafer:Boom. Yeah. But a solid like

35:42Sal Di Stefano:six weeks. That's a big lunch. Hey, I do that sometimes on the weekend. I'm not even going to lie to you guys. I mean, but at least you're getting like 60, 70 grams of protein in the answer. So it's not like. You're getting 80 grams in a bag. I've been burning a lot of calories lately, though, doing this work.

35:57Adam Schafer:I just picture Justin with like a pile of nuggets, and he's watching cartoons.

36:01Sal Di Stefano:I'm not watching cartoons. It does feel like that, though. Yeah. I mean, I'm with you, bro. I totally get that. But that's why I can't. If I eat them, I mean, I ain't doing less than 12 to 16. I'm definitely like anything less than that's a waste of time. opinion so so i'm gonna put a big den in them if i eat them a lot and that's like max is like i feel

36:20Adam Schafer:super weak right now that i only eat 12 i'm surprised that yeah you only do that because you're mr meal over here bro my meals are healthy dude you guys make fun of me all the time but i'm eating good that's healthy just all the time yeah that's all no what i mean is i'm eating like you

36:34Sal Di Stefano:know i'm not i'm not going crazy you know that was one of the biggest things that helped me use excuse me to change this conversation to be helpful for somebody like when i uh switched over my bad habits at night of like ice cream and just shit calories you know sweets and just like going and crushing 12 16 at least i'm 50 i feel too it does deter me from like yeah and it feels like a total treat right i'm getting chicken nuggets right like stuff like that uh magic spoon spirit cereal. I used to do that. Those types of things like that where it feels like I'm getting somewhat of a treat, but I'm crushing 30, 40, 50 grams of protein.

37:14Adam Schafer:Are you guys ketchup? You guys ketchup them? No. Just straight up? Barbecue sauce. Barbecue sauce. You know what I use, dude? Ketchup is the best. No. What? Ranch? Mayonnaise. Mayonnaise?

37:27Sal Di Stefano:Mayonnaise on those?

37:28Adam Schafer:Yeah. What are you from, England? Yeah.

37:31Sal Di Stefano:Do you like French fries and mayonnaise? Are you one of those? You do.

37:35Adam Schafer:It's European. That's what they do. I know. I've tried it. It's too much. I'm not a mayonnaise guy at all. You're white. Stop it.

37:43Sal Di Stefano:I can do a cracker. I can do tartar sauce on fish chips.

37:48Adam Schafer:You do hot sauce. Shut up. That's enough. I'm just going to do something. Sorry, guys. Racist. I'm sorry, guys. All right. I'm going to change the subject. Do you guys know where the word goodbye came from? I just learned this the other day. Oh, I heard that too. Did you, Doug? Goodbye. God be with you. Yeah. so in the 1600s people would say a parting like a like a like a parting thing to say is God be with ye God be with ye and it got and it started to get shortened into goodbye so goodbye comes from God be with ye I just learned that the other day in the 1600s

38:23Sal Di Stefano:I had no idea yeah

38:24Adam Schafer:that's interesting isn't that cool did you see the same clip I did I probably did yeah our algorithms are a little similar yeah Adam's algorithm's all cars yeah Yeah. It's all car stuff, bro.

38:34Sal Di Stefano:If you looked at it, I bet you, everyone should do this right now. I want to see what everybody's exploring. Justin's like, I don't. Mine's all butts. No. Stop, bro. Just to get your back, Justin. Mine used to be like that. I had to change it because I have to filter it. There's too much butts on my Explorer page like this. Yeah. Yeah. I know. If we look at. No, it's all dachshunds now. What is it? Look at, bro. Hot rods. Look at it.

38:58Adam Schafer:Let me see. Yeah, look at that. It's all cars, dude. Wow. Yeah. that's crazy what does mine look like all cars you know i'm barely i'm barely ever on instagram honestly in fact i had a friend of mine let's see what mine looks like oh so here's mine mine's yeah mine's like just a bunch of random ish kind of stuff jesus stuff yeah so i i had i had somebody message a team i saw a friend and they were like uh oh dude i dm'd you i sent you this link i'm like i don't check any of that stuff my team pinched i got i got kicked out of my social medium by my partners so i mean anyway that's hilarious all right uh uh i got some dehydration stats for you guys that was kind of interesting what do you mean by that so i saw this and i thought it was really interesting i'm gonna pull it up in terms of like effects of dehydration so in young women so the study the study the title of it this was a journal of nutrition mild dehydration affects mood and healthy young women so trip off this in young women just 1.36 percent dehydration just a little bit just a little dehydration makes tasks feel 58 percent harder concentration 45 percent harder fatigue 17 percent worse and headaches are twice is likely just 1.36 how do they how do they get it down to a why you always ask questions i don't

40:27Sal Di Stefano:have the answer good questions how do i ask good questions to challenge these studies how are they fielding this how yeah how are like what what what are they using to measure like oh she's two she's two percent dehydrated right now do they give them like a specific cup that to use for this i don't know what they did you guys well do you have a guess do you have a science educated a guess for me? Because I'm like, I'm trying to figure out how you get it. Okay. Whenever you study, there's 30, 40, 50 in a group. So you got 40, 50 ladies in this group.

40:56Adam Schafer:I think what they're doing is they're looking at probably their urine and they're probably looking at the concentration of electrolytes in the urine. And there's something that's deemed hydrated and there's something that's deemed like dehydrated. That's what I was looking for.

41:09Sal Di Stefano:I can't even wrap my brain around like how do you get to like, oh, she's 5 % hydrated and she's 1%.

41:14Adam Schafer:Depends how salty it tastes.

41:17Sal Di Stefano:i'm sorry you gotta have somebody in there so i so i okay so i get what they probably did that is they probably samples gave them all a certain amount of water and then and then asked like how's your do you have any headache how's your energy feel how would this task surveyed and then they

41:34Adam Schafer:tested and saw like oh wow i know like i know this so that i i used to i had this belief as a trainer that your thirst was a good indicator of no is it when by the time you're thirsty you're already dehydration is already kicked in that's not for sports like primarily not necessarily but what i learned was is there's like you you'll drink as much water as you need okay so one percent dehydration you're okay you're not going to die you're fine except you're going to not feel as good you just might not know uh what's going on but your thirst will get you enough water It's not like people are walking around dying of not having enough water, but there's what's minimally required and then there's what's optimal.

42:13Adam Schafer:And so I remember I had this woman I worked with in my studio, when I used to go to my studio, and I would hear her, and she was not a bodybuilder. So this wasn't like bodybuilding advice because that's why I discredit it. I'm like, oh, bodybuilders, they say that. They must not know what they're talking about. She was not a bodybuilder. She was correctional exercise specialist. She was a wellness expert. and she was telling her clients, her female clients, like drink a half a gallon of water a day, sometimes more to her male clients. And she would say, you'll have less pain, you'll have more energy and less cravings.

42:41Adam Schafer:And so I started to, and then they'd come back and be like, I can't believe it. My back pain is lower and you're right. I have more energy. I don't understand. So I started recommending it. And my everyday clients who could care less about gaining tons of muscle and whatever, they all noticed the same thing by drinking just more water. Yeah. So that became a big focus for me too. And training clients and mainly it was energy. It was headaches and it was pain. Yeah. So like any of those that like came up when I'm fielding questions about, you know, their experience or their background or anything, it was like, if any of that showed up, we was like, okay, the focus is here.

43:16Let's like focus on your hydration. Yeah.

43:18Sal Di Stefano:I mean, I shared that on the podcast a long time ago. That was, it was Justin who I remember hearing, talk to his clients about that. And I was like, really for like, Like that wasn't on my list of when I asked somebody how their energy levels, and I'd heard him repeatedly go, you know, how much water are you drinking? And then recommend that. And then noticing how many people that that was solving it was like, oh, wow, interesting. How many people are just that low on water? And then what a difference it makes on their energy levels.

43:43Adam Schafer:How did you – where did you learn that from someone just, or is it all just from yourself? It's like experience, but like it was a lot of – like in college and also in high school too. Like, so there was a lot of sports athletic trainers that would kind of like reiterate this, especially too. And I was in the Midwest and there was humidity was a big factor to that. Like it was always stressed. Like, you know, you're behind or like, you know, all these symptoms. And they kept reiterating the symptoms. And I felt like the extreme version of that when I went to St. Louis and I played in this game where it was like 90 degrees.

44:22and it was like, you know, almost 100 % humidity. It was like crazy. So, yeah, I lost like 10 pounds almost like on my way to the game. So it just started clicking to me that that was like something to address even when I would before practice was like, and they would weigh us and everything, and it was real like systematic.

44:45Adam Schafer:And so you just knew the importance of it and then you communicated that to your clients. Yeah. Yeah, that's great. That's great. It makes a big difference, just a little bit. And I mean, again, that study kind of confirms it. Is that new? Is that a new study? Yeah. That's an interesting study. Yeah, it just came out. And they had young women. So I would imagine that the older you get, the more sensitive you are to slight dehydration, I would imagine.

45:12Sal Di Stefano:There's been a movement in our space with the water fasting and the idea that we drink too much water. Have you seen content like that? Yeah. I've just heard. Where does that come from? What is the basis of that? I've only heard Andy Galpin talk about that as just another way to stress and get that kind of hermetic effect.

45:33Adam Schafer:Yeah, maybe. But you know what? You add stress on stress on stress. There's things that communicate, like exercise. And then there's things that it's not that important. I'm not going to communicate water fasting to anybody. I don't know.

45:47Sal Di Stefano:Do you remember a person you worked with? Well, it kind of reminds me of why we don't talk a lot about protein fasting, and there's benefits to that, right? So there's benefits to going.

45:57Adam Schafer:Can you think of a client that would have benefited that, except for maybe the bodybuilders you train? No, exactly.

46:01Sal Di Stefano:That's my point. My point is that so many people under-consume that, that even though there's research to support a occasional protein fast, that has lots of benefits. But it's like all my clients struggle getting that, so why would I do that? You know what I'm saying? And so it's the same thing. I feel the same thing with water. It's like, I don't have a lot of clients that were like overconfirmed water that I'm like, Hey, we should go a whole day with no water and do a water fast. It's like, no, it's constantly. I don't think I'd ever like see a reason to promote that. No, I mean, to me, that's that, this is the difference of somebody who's like a, a, a deep, you know, study research person and somebody who's coached a lot of people.

46:41Sal Di Stefano:It's just like, it's, I, I'm familiar with the research that has, that points to both those having benefits.

46:46Adam Schafer:but it's like in the real world who do i apply that to yeah it just it doesn't make sense for most of the people they're gonna get detrimental effects yeah and so and fasting in general its roots are in uh religion it's it's all its roots are all in religion the benefits of all fasting was spiritual and what we do with anything spiritual uh is we take it and we turn it into something that's uh aesthetic or optimize this or that uh but the benefit it was all spirit people didn't fast back in the day because they wanted to increase cell autophagy or you know improve my mitochondrial function no they were like i'm gonna fast weaken the flesh so i can pray more you don't

47:26Sal Di Stefano:you don't be a fun a fun episode for us to do that we need your help to do but you're just thinking about this right now of like uh worthless studies so like a whole episode on like you know what we think are the top five worthless studies so studies that have been in particular like ones that you've heard shared in our space as using this as a reason to do this like chocolate burns body fat yeah yeah yeah yeah stuff like that right like just or the antioxidants and wine right some something like all these different ones that have been that have been promoted before that's like okay yeah that's what the science says like stem machines to improve the um you know the output of muscle contraction oh yeah you know like on top of everything yeah it's like no i know so i remember

48:12Adam Schafer:i had a client that was telling me about all the incredible benefits do you guys remember when um what was it called remember the acai berry there was like the company mona v mona v my stepdad way back okay this was like it was a multi-level marketing yeah yeah and uh i remember i had this this gym i was managing a gym and one of the people that come in was like try and sell me on I was like, listen, you run this gym, you got trainers, you can make so much money. And he's trying to tell me how revolutionary this berry is. And I remember I was listening to him and I was thinking about it. I'm like, why hasn't everybody heard of this berry before?

48:46Adam Schafer:And then I did a little research. I'm like, oh, it's like a super common berry in Brazil. It's like a blueberry, but in Brazil. And then I looked up on the accident some blueberries and I showed him. It's almost identical. I'm going to have blueberries, dude. Yeah. There's nothing special. I wanted to mention something, though, about fasting. so water fasting is when you're fasting but only drinking water if you're not drinking water it's called dry fasting just so that we have good distinction thank you dry fasting yeah that feels that sounds absolutely not excited for that it's a thing though it's a thing it's a thing but it doesn't sound very good i mean here it's a lot of uh often to be fair warnings about it it's do you guys want to do like you want to go in a controversial direction doug what do you think it really depends on what it is I have a study Doug I know Adam's all about it it is political but it's not really political but it is political everything is political you can fast forward so this was let me pull it up here the data is from the US General Social Survey percentage of younger people diagnosed with a mental health problem so who do you think put you guys on the spot who do you think these are young people has the highest percentage of reported mental health issues between the political parties like which which sorry liberal

50:09Sal Di Stefano:women yeah no i mean is it right yeah right so so here's what it is someone who identifies as a

50:16Adam Schafer:strong democrat 56 yeah also have a reported mental not like a moderate like strong democrat Next is a weak Democrat. So someone's like loosely 41%. Next is independent, 35%. Next is a weak Republican at 30%. And the lowest rate of mental health, reported mental health issues, is a strong Republican at 15%. These are younger people. That's a big difference. How do they determine that? That's my question. It's a survey. How do you identify politically? Yeah. And then have you been diagnosed with anxiety, depression, are you on medication, that kind of deal. So the difference between a strong Democrat and a strong Republican in younger people, 50, what is that, 56 % to 15%, 40 % difference in mental health.

51:10Sal Di Stefano:So a more interesting part of that conversation is, why do you think that is? Yeah, why? Why would that be the case? So my theory would be somebody who is strongly left-leaning or in that direction, right? A lot of it is less of personal responsibility, more about relying on government, and that forces you to worry about all these outside, where somebody who's like strongly right is very much so accountability. I have personal control of my health. I have control of my finances. I'm like a very capital element. Overlosing factors, yeah. So I think that that says the most about -

51:52Adam Schafer:Because this is a big difference, everybody. So I know some people are like getting mad or whatever. Like this is real. It's real data. It's a big difference, not a small difference. So there's two ways to look at it. One is do people with more mental health issues tend to lean towards a philosophy that says, we'll take care of you. And there's lots of scary things that are out there. I mean, it's probably both. It's probably true. And then there's another side to it. So this guy wrote about it. and I can't disagree with some of the stuff he says. He says, if your ideology convinces you to avoid marriage and children for travel and career or because the climate is going to turn into hot lava and kill you, that probably is going to promote some little bit of anxiety and depression.

52:35Adam Schafer:I agree with that. Yeah.

52:36Sal Di Stefano:Another one. It's always there. Well, the first thing you said, that, and then what I said, I think are all true.

52:41Adam Schafer:Here's another one. that strong Republicans are more likely to go to pastors and their church community for support, whereas people who are identified as strong Democrat are more likely to go to therapists. And there's some interesting data around that. People have good relationships, just in general do better.

53:01Sal Di Stefano:Wasn't the, I mean, this will piss a bunch of people off. Who cares? Wasn't the original, that's what therapy was designed to replace the church. Wasn't that what that originally was?

53:10Adam Schafer:As people move out of community, they needed, there was like a gap. Yeah. And so they started paying people for that kind of stuff. So that's another big one. And then the fear kind of around, you know, things uncontrollable. Yeah. And this kind of negative spin. Yeah. To kind of speak. Yeah.

53:28Sal Di Stefano:I mean, it's like you're worried about everybody else. And so versus. But I think the avoiding marriage and children and focusing on just travel and career.

53:37Adam Schafer:and I think the less of people in this kind of strong faith-based community or strong community in general, I think those are probably two of the biggest factors because when you look on the other side of that with the data, I'm not saying this because that's my opinion. When you look at the data, when people are married and have children and realize that that's an, then really value that, their odds of depression, anxiety, and all that stuff go way down.

54:04Sal Di Stefano:I mean, I'd be way more interested into seeing all the things that you just brought up versus just the left versus right leaning thing. Because within both of those you're going to find those groups of people. Sure. Right? There's going to be people that are Democrat that want to have kids and want to have family and don't and appreciate that. I think their doctrines changed a lot over the years too in terms of what they're promoting and the tactics they're using to gain votes and I just feel like it's the extremes have definitely happened on both sides. But yeah, especially the negativity in the campaigning and the mudslinging creates more anxiety.

54:44Sal Di Stefano:That's why I think a study like that's not very helpful to me because it just creates more divide and division on the level. And both are horrible.

54:53Adam Schafer:I think it's helpful if you look deeper. I think if you just look at it and like to point the finger, then it's not helpful.

54:59Sal Di Stefano:What would be more helpful is a study like you just said. Do people that want to have kids have this and that are they like that would be more helpful than do conservatives or democrats that's what i'm saying so it's like family values you're looking deeper but the average person's going to go see left people have more mental issues they're crazy yeah so that's a that's a it's not a that's not a useful study it'd be more useful because there was a study that came out

55:25Adam Schafer:not that long ago and it was actually conducted by this person was secular i can't remember the name of the guy uh he did a study on adolescence and teenagers and depression anxiety if i remember his name you guys know what i'm talking about because he was all over the place not that long ago and he was like why are adolescents and teenagers experiencing anxiety and depression at rates we've never seen before like never before relatively recently was that age group more depressed and more anxious than people in midlife that just doesn't it throughout all the times we've been recording this midlife is when you experience the highest rates of those things when you're adolescent or teenagers typically you're like having the time of your life right and yet they're the most anxious most depressed how much did we care about politics when we were teenagers not at all no but all that was the worst like no so what he did is he looked at the data and he's like is it social media is it like what is it is it the news is it this and that and he said and he found the most protective thing you guys want to know what the most protective thing was it wasn't how little you were on social media it wasn't any of that stuff it was the kids that were most active in a church community almost had no effect in fact they had almost no rise in anxiety and depression so the ones that were the most active like weekly and in twice a week and three days a week going and becoming in their church community grounded in something else and being with other people they were like no purpose elsewhere and this guy's secular i can't remember his name is the guy or is it jane jean twenge no no no i can't remember i can't remember his name you'll know it's a book i read i talk about yeah yeah yeah you why don't you do this doug say say uh say church uh protective with depression anxiety among teenagers did she talk about that book i don't remember her talking about that but uh that book is really you would

57:13Sal Di Stefano:really enjoy that but it's more about social media that entire book is nothing but studies

57:18Adam Schafer:yeah so and speaking of social media i don't think it's social media that's damaging i think the reason why it's damaging is what it's replacing so you don't have friends you're not going out meeting with people you're not connecting it's artificial connection that's right so that's what the issue is it's less about social media i'm not saying that doesn't have negative possible yeah i just say i don't i don't think it's separation it's more about not what's because again what they found the study was kids that were at the church they still use less social media but even the ones that did it was like it didn't have that effect on them because they were with real people And they just need to care about school and sports and, you know, like they don't need to take on all the world's problems.

57:54Yeah. Like let kids be kids, man.

57:56Sal Di Stefano:I mean, is it happening? Did you find them, Doug? I think not. Are we going back the other way? I mean, is the younger generation less and less?

58:04Adam Schafer:Yes. Well, you mean lower and lower rates of increased depression? Yeah. We don't have good recent data that shows that that might be reversing. there's suggestions that it's starting to flatten out uh but this is more like um observations like it seems like maybe kids are moving away and maybe they're starting to do this kind of stuff but we don't have good data yeah yeah on this i mean it feels like it's you

58:29Sal Di Stefano:know it's funny how this whole uh like the ai stuff and all the all the i mean already i mean look how quickly our feeds change to a bunch of ai made content it's gonna naturally kind of force everybody out i mean i think everybody's gonna be like oh this i mean i already see i already see it when somebody shares something now yeah like oh that's it's fake it's fake well that's ai that's not real like it's already getting to that place and like feels fake and it's still it still gets me right occasionally where i share something i think i'm like oh my god i didn't even know but sooner or later that's going to happen to me enough times where it's just like that's going to become my default is i don't care so i'm not interested and i'm like you'd have to prove to me that it's real if i like have you seen i lose interest yeah i've noticed some people that i like loosely follow that uh are starting to replace their posts with just ai images and ai driven posts and you're like and they'll just sprinkle them in i'm like it's obvious you know and it's like it's weird to watch because it's like you're becoming less of a real person like in real time you know yeah like it's i could see people being like just abandon that you got uh dr tyler vander wheel is that correct no okay it's somebody well known it's all made it up and

59:40Adam Schafer:and he was being interviewed left and right and you guys would totally recognize who it was and I'm really frustrated. Now is he a doctor or is he a author? He wrote a book on it or he's reporting on it but he's not the one that conducted the study and I can't remember who it was I'm going to find the name Doug because I can search You should read iGen I think you would like it Yeah I know. Jonathan Haidt He's the one that talks about it all the time Yeah he was going all over the place talking about it oh yeah protective it was yeah for these kids you know his story is really cool

1:00:14Sal Di Stefano:you know that you know speaking since you went politics with that like him and then the other co-authored coddling of the american mind were like liberal teachers oh yeah yeah you know that no oh yeah yeah looked at it like look up the two the two authors of coddling the american mind it's it's it's jonathan hate and then somebody else and one of them was like a really strong uh left left leading and then i think the other one was like a you pulling it up down yeah i'm pulling it up let's see who it is yeah but he was jonathan hate greg lukinoff yeah um i forget where they were professors i read that one a long time ago but if you you can watch interviews with

1:00:52Adam Schafer:jonathan he breaks it down he's like look i don't have a dog in this race i'm just reporting the data yeah it's like it was very protective uh for kids yeah so just you know something to pay attention and we've lost look kids used to have community uh definitely used to be in church but it also was just you went outside yeah you know outside and now you were during all your friends you're with your friends all there was nothing to do at home so you had no choice but now it's like it's replaced with artificial relationship so of course people are going to be depressed well i

1:01:19Sal Di Stefano:mean you you recently talked about and i don't disagree that we see the already the change in what's happening in the gym culture right with the community driven that way i mean it'll start with the adults and the parents and then maybe that'll eventually trickle down to the kids and maybe we will see this like pendulum swing back where it becomes cool again to go outside and play and do stuff besides sit on your phone all day yeah i just there's actually a stunt there's

1:01:45Adam Schafer:actually so there was a post the gym era is ending and what's replacing it will define i mean don't

1:01:50Sal Di Stefano:you don't you think it really it really i i feel like we talk a lot about you know gen z and and millennial and like it it's really our fault like it never once have i gone outside to go jump in the pool or play outside and my son not want to go oh it's but if if i let him he would want to he would if he was tv yeah he'd watch tv or sit on an ipad if i let him but if i go i'm dad's go get in the pool it's like he's bolting with me well kids that eat unhealthy it's because their parents eat unhealthy right and so so really who's to fault is the us adults who've had an iphone for the last 15 plus years and we're okay sitting on the couch scroll doom scrolling or watching television and it's like part of why these kids don't go outside anymore is because at some point the adults stopped you have to foster the environment yeah if you don't foster if you don't teach it and they don't see it then they don't know you know and so and and then you you create an entire culture around everyone sitting on their phones and not interacting and then that's because i guarantee if if my son saw outside the whole neighborhood was always playing every time we came home from school and the kids like he'd want to stay out there i wouldn't have to like go do it but because everybody has done this it doesn't send them outside nobody's out yeah yeah what do i do go outside i haven't been getting help lately i mean there's been even with my kids like they're friends they want to go and it's kind of like unnerving i know for Courtney, especially it's a bit unnerving, but like they want to go sleep out in the wilderness by themselves and they want to do that by, uh, so they have this kind of rope that they tie and there's like YouTube videos and stuff that that's kind of popular now where they, they create these kind of, um, you know, platforms, uh, that they, they can lay on top of and like, they string it all together.

1:03:40I forget what it's called, but it's like, it's really cool. And it takes like hours for them to create it. And then, you know, and they have their, their own kind of little hangout fort and they'd pop up and they were like trying to do it like near this beach but it's like all these trees and Courtney's like well that's somebody's property and they're going to call the cops and like let them deal with that you know like maybe that's a consequence but like what are they going to do they're just going to unravel it and then move on you can't just always think about consequences like let's get back to like risking some things and learning you know like in and working together towards something.

1:04:20And it's like things like that, like little projects or like fishing or, you know, camp camping. I feel like is something that my kids have really been pulling me back to get into. So we're, we're, we're starting to kind of move in that direction.

1:04:32Sal Di Stefano:That's kind of, I mean, that's probably the, that's probably one of the hardest challenges I have even with Katrina, with, with Max is like, I'm always encouraging like him to do stuff that, or he might get hurt or he might fall in or he might, I'm like, I'm here. Like, he's not going to drown from me being like, Like, by the time he falls in, I'll be there in three. He's not drowning in three seconds. Like, it's not happening. It's like, and you know what? Maybe it'll scare him, and it'll teach him not to lean over the pool and do that again. Like, it's okay. Like, it's okay for him to take some of these risks and potentially fall or get hurt.

1:05:00Sal Di Stefano:You know, they talk about that.

1:05:01Adam Schafer:That's a natural tension between moms and dads. That moms, you know, bring him in, and dads kind of push him out, and they're supposed to have that tension. Because too much of one or the other.

1:05:12Sal Di Stefano:Sure. I think if I was somebody who was wanting him to do really crazy, dangerous stuff, I could see it. She would help control that one. Yeah, help control. But it's like, man, we got to let him do some of these things where, yeah, it's okay. I know he's by the fire. Trust me. If he gets burned by it, it's going to hurt. He'll learn his lessons. He won't do it again. He's not going to die. He's not going to catch on fire. You know what I'm saying? He's going to put his hand near it, and it's going to go, oh, shit. And he's going to cry. And he's going to be like, that's hot. You got to be careful around the stove.

1:05:39Sal Di Stefano:You got to be careful around those things like that. But always, oh, moving them and doing it for them. It's like, no, I mean, that's how kids learn. And so we have turned into, I feel like, a culture that does a lot of that with our kids. And I think that's part of the problem too. Safety is way too high on the pedestal. Yeah, I'm with you.

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1:06:42Adam Schafer:Go check it out. Go to dosedaily.co forward slash mindpump. Use the code mindpump. Get 25 % off your first month subscription. Back to the show. First question is from Burke himself. how often do you each deadlift? Okay. So how often do we currently deadlift? My deadlift routine is pretty, I'd say relatively inconsistent. I probably deadlift once a month maybe. But the reason for that is for me, the deadlift is a lift that I'm really strong at and getting stronger at it. I don't get great returns. The risk is really high now. So So at any given moment, I could probably pull 500 to 515 off the ground.

1:07:29Adam Schafer:When I start training deadlifts regularly, my deadlift strength goes up pretty quickly. And I'll, you know, in a relatively short period of time, get up to 560, 570, 580. And then my risk of injury is really high. So I always do some kind of hip hinging movement, but I don't deadlift regularly. Now, for most of my clients, deadlifts were a relatively regular part of the routine once a week or something like that. But for me, it's not a regular part of my routine anymore.

1:07:54Sal Di Stefano:The irony of this, because we promote it so much, and yet right now we're all going to say we're not doing it very much. Yeah, I'm doing RDLs only right now. I've been dealing with forearm pain and stuff that I can't get to the bottom of. It's been an issue for a while. And just heavy conventionals just lights it up. So like me doing RDLs, I'm only holding like 135, 150 pounds. And so it's not very stressful where I deadlift, I deadlift 300 pounds. And so, and that really strains it. And so I haven't been doing that. I'll always squat. So that is something that I never, I never not do is I always squat.

1:08:36Sal Di Stefano:Deadlifting moves in and out. I just, I mean, I just conventional deadlift though, like maybe three weeks ago was the last time I did it, but I've been doing RDLs more regularly right now because of what I'm dealing with right now. Yeah. I kind of go back and forth. and mainly now if I do deadlifts, it's going to be trap bar deadlifts. And I've scaled down my squatting a lot too. Oh, really? It's not like you. Just mainly because of my hips.

1:09:01Adam Schafer:Well, you're like me with deadlifts. Squats for you are like me with deadlifts. You squat so much weight. And it's been so many years that I've focused on squatting that I think I was just trying to kind of give my body a bit of a break and focus. I'm actually more focused on building up my core again and just my control of my body. I feel like I've lost a little bit of that on command. Like I can move a specific way. Like I feel like I've lost a little bit of that. And so it definitely looks a lot more like, you know, power and speed training. And, you know, if I do any hip hinging, it's definitely more like kettlebell work and swings.

1:09:44And so I don't do a ton of heavy deadlifting anymore, but I do go through periods of it. Like maybe it's like two weeks or so, and I'll focus on just kind of building myself up again. And then I'll try and kind of get back to that.

1:10:00Adam Schafer:What's cool about some of these compound lifts is when you do them for a long time and you get really good at them, you can do them intermittently and maintain them yep the key is to never never do like you don't

1:10:11Sal Di Stefano:want to not do a hip well that's not i feel like if i if like i could go pull 300 pounds deadlifting yeah i know i can and so like which is is not impressive but it's also not weak you know so it's like they'll always remain enough in the routine to where like i still have that kind of like foundational strength in it squatting for me is the main one that i never let go because when I really worked on my mobility and my hips and my ankles, the thing that keeps that now is just good. I don't squat heavy hardly ever anymore. Like, I mean, I rarely, I normally two plates is what I normally work. I just work out with two plates, but I go real deep and slow and controlled.

1:10:51Sal Di Stefano:I keep higher reps. Like that's typically how I train all the time. And that, and part of why that is so important to me even more than the deadlift is, is just, I find that it keeps my hips low back and ankle stuff like in check big time. Next question is from Jesse Killshot. How would you explain the importance of dedicated time in the gym to someone who's very active at work and doesn't see a need for it?

1:11:15Adam Schafer:You know, I have a lot of blue collar workers in my family. And so these people, these men are very active, like their jobs are workouts all day long but i uh strongly advise them go to the gym for correctional exercise so the injury rate with with with very active jobs like blue collar work construction work you know welding whatever like there's a high injury rate yeah and the and that's because of repetitive movement muscle imbalances uh and you're not addressing the posterior chain really that's it so i would i'd have them go to the gym once a week focus on certain lifts correctional exercise and it keeps them healthy it keeps them injury free they can do their jobs better and so that's what it looks like now the average person is so sedentary that i'm just trying to get them to move but you know when you work with someone like this and you look at their eight hour day it's like oh geez you're like super active all the time you don't need hard workouts what you need is correctional exercise

1:12:09Sal Di Stefano:yeah i agree and even more specifically i'd be like give me the the the job right like are you are you a contractor or carpenter it's like oh you hammer on one with a hammer on your right hand all day long. It's like, that's going to create some serious - You're always raising your arms. Yeah, yeah. Like so, or a painter, right? That does one, like, so, you know, give me the job and I can probably point out the things that they probably have issues with and that we want to correct that imbalance out in the training. And that's what their training looks like is to support their work, right? So you're better at your job.

1:12:41Sal Di Stefano:You don't suffer from chronic pain. And so the gym becomes super important. In fact, arguably more important for that person because when you do repetitive movements, it's just like a lot of people think that like some of my most dysfunctional people were ex-athletes yeah and it wasn't because they lacked being in shape or active they were very active but they threw a baseball with the same side they're locked in positions yes thousands of times where they punched one on one with their lead punch and jab one it's like so you have when you do things repetitively all the time all day every day sure you're less likely to get fat because you move and You burn calories, but you're more likely to have imbalances and chronic pain.

1:13:20Sal Di Stefano:And so our training looks like supporting or correcting a lot of that. And you absolutely want to be inside the gym and arguably as important or more important. It becomes less of a conversation about body fat percentage or calorie burn because they move. It becomes more about like protecting your body. Yes. Next question is from a Kumar. Can intermittent fasting be used to stay in a calorie deficit?

1:13:44Adam Schafer:it yes not ideal um you know people like to do this because it's so black and white um and so for them it's like don't eat eat and it can help them but in my experience uh this just promotes a really dysfunctional eating pattern it looks like it's like restricting and then binge and then restrict and then binge um and it's just not a good uh long-term strategy it can be a strategy and for some people who need something black and white like i'm shutting it off at this time you type of deal. I could see it having potential benefit, but long-term, you look at the data on fasting for calorie, the fail rate is just as high as with any other diet.

1:14:22Adam Schafer:Yeah.

1:14:22Sal Di Stefano:To me, it really depends on where this person is at. I'll tell you that I use this a lot, but it's not a very good strategy for me to be in good shape. It's a good strategy for me to not put on a bunch of body fat. So right now, a lot of times I will not eat till noon or one. Um, now the problem with that is I almost always can't hit protein in that. And so it's inevitable. I'm going to lose some probably muscle on that. The benefit is I it's, I don't need a lot of calories. So my calories naturally come down, but I'm not in good shape. And if I want to get in better shape, it's not a good strategy.

1:14:59Sal Di Stefano:It's a, it's, so it's a decent strategy for me to manage calories. Like the question's being asked. It's not a good strategy for me to be in my best shape or get in shape. And so if you're somebody who's like, oh, I'm happy with where I'm at muscle wise. where I am. I'm not trying to really make any major change. I'm very aware that I've been in way better shape, but I'm not trying to do anything special. So it's not a big deal that I don't eat till noon or one. And I probably don't build any muscle or I lose some muscles. Who cares? But I know that I'm not going to overeat because now I'm behind a thousand calories.

1:15:32Sal Di Stefano:But if you're somebody who is also trying to get in shape or be in better shape, I don't think it's a good strategy at all. Next question is from Josh with W Fitness. How realistic is it to want to work as a trainer part-time? I enjoy my Monday through Friday day job, but would love to help people. And I am currently in the process of getting my NASM cert.

1:15:57Adam Schafer:In my experience, first off, personal training is a high turnover rate. Okay. Anyway, and there's a lot of reasons for that. mostly not good coaching and training from other trainers or fitness managers and stuff like that but there's already a high turnover weight in my experience people who start as part-time trainers the fail rate is really high yeah okay but if you're gonna do it the only way to do it is to go to a big box gym that's going to give you leads and clients um problem with it though very few big box are gonna not looking for a part-time yeah i never wanted a part-time

1:16:31Sal Di Stefano:it was like that was like i mean i had to like love the person like the only way to do it part

1:16:36Adam Schafer:time is if you have friends and family that want to pay you a little bit to train them uh then you can do something like that yeah your friends or somebody you know already and if you have a full

1:16:44Sal Di Stefano:time job and you don't need to make money and you can be okay with only training one or two people then you totally can do this yeah you know if it's like you're not trying to grow it to be your main gig and you have a job you like and you're like nothing there's nothing wrong with i guess having one or two clients at all times that you're kind of helping or training. And that's the best way to start is probably with family and friends. And maybe you get a reputation because you're so good at it that the word of mouth, they start telling their friends and family and other people about the help that you've given them.

1:17:13Sal Di Stefano:And it becomes like this little side hustle that you have that you love doing.

1:17:16Adam Schafer:In my experience, the only people that are interested in doing this are either students who are going to school. So they want to train people. And then I also want to go school or people who are afraid to make the leap to uh fully committing to being personal trainers so it's kind of like i'm going to keep my day job so i can make money and then slowly learn how to become a personal trainer it's a terrible strategy terrible strategy better strategy is save your money give yourself a few months cushion of savings and then dive in head first your odds of success are way higher doing it that way the other way with kind of dipping your toe in the water your fail rates like i mean you're probably going to fail i don't even know if i know anybody

1:17:52Sal Di Stefano:that's been successful.

1:17:52Adam Schafer:I don't either. Look, if you like the show, come find us on Instagram. It's 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. 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.

1:18:39The 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