The Best Cardio for Fat Loss Endurance and Athleticism (They Are All Different) | Mind Pump 2958

Key Takeaway

Match cardio to the outcome you actually want. If fat loss is the priority, create the calorie deficit primarily through nutrition, keep strength training as your main exercise stress, and add daily walking rather than punishing cardio sessions. Start today by setting an 8,000-step target, lifting consistently, and choosing a modest, sustainable calorie deficit. Save steady-state cardio for building endurance and short HIIT intervals for sport-like, repeat-effort conditioning.

Episode Overview

The Mind Pump hosts distinguish the best forms of cardio for fat loss, endurance, athleticism, and long-term enjoyment. They argue that walking best supports fat loss because it adds activity without competing heavily with recovery and muscle retention, while steady-state work builds endurance and HIIT develops repeated-burst athletic conditioning. The episode also answers listener questions on rep ranges, leg strength, bodybuilding prep, and chronic shoulder bursitis.

Full Transcript

Transcript of The Best Cardio for Fat Loss Endurance and Athleticism (They Are All Different) | Mind Pump 2958 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

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Start your GoFundMe today at GoFundMe.com. That's GoFundMe.com. GoFundMe.com. If 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 Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we answered listeners' questions. We went to Instagram, Mind Pump Media. We picked questions from our fans, and then we answered them. We picked four of them.

But this was after the intro, today's intro, 60 minutes long. In the intro, we talk about best forms of cardio. We talk about diet. Of course, we talk about muscle building, fat loss. Talk about current events and family life. It's always fun. Again, if you want to post some questions that we can maybe pick from for episodes like this, go to Mind Pump Media on Instagram. Now, this episode is brought to you by a sponsor, by two sponsors. The first one is ButcherBox, so they deliver grass-fed meats and pork and chicken and wild caught fish to your door at great prices.

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Use the code LAUNCH for the 40% off, plus all the free stuff. 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. I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. All right, we're going to talk about cardio, cardiovascular training. We're going to talk about the best forms of cardio for things like fat loss, endurance, and athleticism.

We're going to break them down, and this will help you determine which one's best for you and your goals. Let's get to it. Let's talk about cardio, guys. Yeah. Are we qualified? Team, no sweat. So just before we get into it, cardiovascular training is a form of exercise, and it's referred to as cardio because it speaks to train the cardiovascular system. Mainly the adaptation you get from cardio is endurance when you compare it to other forms of exercise, right? If you were to kind of generally say, what does cardio do?

It's the best benefit. It'll give you endurance, but people do cardio for a lot of different reasons, and the three I listed in the beginning are the most common. The most common would be fat loss. The average person who does cardio, although they like the other benefits, the main benefit that I would say the average person does it for is fat loss, and the next would be endurance, and the last would be athleticism, and depending on what your goal is, then that would determine the form of cardio that you pick.

So the first cardio style of training, which some people are going to give us heat for this because I didn't even classify this as cardio early on. I would just classify this as activity, and I could still do that, but I would put this in that category for the average person is walking. I'll put walking in there, and I'll say, and I'll make this argument all day long. If fat loss is your goal, then walking is the best form of cardio, and people are going to hate that I said that, and they're going to cite studies.

They are, but that's pretty much it. Yeah, there's going to be lots of arguments and debates over walking versus running versus cycling versus HIIT versus whatever, and the data will show other forms of cardio burn more calories in short studies might cause more fat loss, but I'd like for us to argue why walking is, in our opinion, one of the best forms of cardio for fat loss. Well, first of all, I mean, this is obviously top of mind probably for you and I especially because we're in this quiet little competition on fat loss right now, and I absolutely will not do any sort of intense cardio, but I will absolutely do a ton of walking, and the logic behind that is that the diet is what will do the fat loss for me, eating in a caloric deficit and choosing to eat less, whether that be a 250 to 500 to 1,000.

If you have a roaring metabolism like Sal, you could probably get away with 1,000-calorie deficit totally fine. I'm not at that place right now. I can probably handle about a 500-calorie deficit because I'm coming from a place where my maintenance level is much lower than him, so I want to create about a 500-calorie deficit. I want to do most all of that if all of it I can through nutrition, but if I want to create a greater deficit than just 500 calories from nutrition, walking to bump that up a little bit more is going to be the strategy.

Now why? Well, when I'm in a calorie deficit, my body is already catabolic and stressed. It's already going, we don't have enough food and calories to do what we need to do, just daily activities, and so what I don't want to do is I don't want to send a very loud signal that I'm going to do some sort of endurance type of training because then it will go, wait a second, why am I trying to maintain all this muscle when you're asking me to go run for an hour and it will pare down muscle?

And when you walk, it doesn't have to because you don't push into that cardio threshold. What it'll do is it'll just slowly tap into fat stores and it'll keep just a burning body fat. But if you push it and that body fat now is like, oh my God, this is not enough, and we're also having to try and feed this muscle, and you end up paring down and losing muscle. Yeah, 100%. So I'll say it differently. I'll just repeat what you said, but I'll say it in a different way.

Exercise is a stress on the body. So this is what gets the body to change. So I train myself hard, my body perceives it as stress, and then it tries to adapt to that stress by getting better at dealing with the stress. So if the stress is strength and I get stronger and I build muscle, if the stress is endurance, I build endurance. Nonetheless, all exercise induces change because it's a stress on the body. I have a limited ability to adapt to stress, no matter what.

Everybody has a limited ability. Some people have more, some people have less, but you have a limited ability. I'm going to use my stress bucket when it comes to exercise because lots of things feed into that stress bucket. Things like sleep, life, being in a calorie deficit and the like, right? So when it comes to exercise, I'm going to spend my stress bucket on strength training because that's what preserves muscle and that's what builds muscle. I'm not going to spend my stress bucket on a form of exercise that really does little to nothing to preserve muscle or worse, if I push it too hard, like you said, Adam, may actually tell my body to pare muscle down because large muscles are counter-endurance.

Bigger muscles require more blood flow. This is what happens. If you want a lot of endurance, huge muscles don't play into this. We know this generally. You look at somebody with lots of big muscle, you tend to think probably not as much stamina as someone who's much smaller. Now there's a difference in genetics. There's an individual variance, of course, but generally speaking, this is true. So with my clients even, when I'm training my clients and I'm trying to get them to get leaner, I use the diet to get them leaner.

Using the stress from the exercises to preserve muscle or build muscle, I don't want to waste stress on a form of exercise that's not going to contribute to that. So if I'm going to add any other activity, it's not going to tap into stress and walking doesn't do that. Now you can walk in a way where you are stressing your body out, but that takes a lot of walking. For most people, if I'm having them increase their steps to 8,000 to 10,000 steps a day, some people maybe as high as 15,000 steps a day, it's not actually a stress.

It doesn't really stress the body out. It's just extra activity and in many cases, it encourages and facilitates recovery. So if I take someone who's strength training appropriately and I put them in a deficit and I increase their steps appropriately, the steps tend to not tap into stress. What they tend to do is help facilitate recovery. It actually helps, in many cases, the strength training. So this is why walking is one of the best ways to leverage activity for fat loss is because, look, if I have extra stress that I can apply on you and I'm looking at exercise, I'm like, okay, cool.

This person is doing well. What other stress can I add? I'm going to give it to strength training, not cardio. Let me add more to why that is such an important choice because we like to talk about behavioral and real world, not just perfect study. In a perfect study, they put all these people together and they say, you can only eat this many calories. You do this, you do that, and you're instructed what to do. In real life, my goal is a 500-calorie deficit and I do really good most of the time.

Every once in a while, I don't do so good and I overeat. And overeating, when I'm trying to be really good, might look like, well, instead of a 500-calorie deficit, I went in like a 300-calorie surplus. When I'm choosing strength training as the primary stress on my body for exercise, then guess what happens with those 300 extra calories? They get partitioned over to building muscle. You get a body composition change. So I get positive benefits to that. If I choose cardio as my main source of calorie burn and I overeat calories, it goes to body fat.

And so there is a huge benefit to making the choice of, if I'm going to add a stressor, an exercise stressor to my body, choosing strength training is not already on all the studies a better form anyways. We've talked about the studies that support that for fat loss. But also in real life, when you're not perfect and you have the night you eat out or you're eating foods that you didn't weigh and measure and track and you're guessing what the calories are and you accidentally eat 300 in a surplus or 500 calories in a surplus.

But guess what? I had a great squat session yesterday and lifted really good. And guess where them extra calories are going to go? They're going to get partitioned over to building muscle. And so that also is a great buffer for a overall weight loss strategy because it also buffers the days when I'm not perfect. Yeah. And I want to keep, I want people to understand we're talking about fat loss, not weight loss. So intense cardio plus strength training will cause more weight loss, but that weight is not just fat.

You're also looking at lean body mass loss. Also studies are done in 12 to 16 week periods of time. People can handle more stress for short periods of time, but we've trained people for years. And so I never look at a client and go, I'm only going to see for 12 weeks and you're out of here. I'm looking at them like, I'm going to get you lean. I'm going to keep you lean and I'm going to keep that happening forever. And walking is just always been the most effective form of activity slash cardio when the goal is just pure fat loss.

Now here's the deal. Walking is not perfect. It's not the best for endurance. Look, if you want to build endurance, I'm not going to have you walk. The only time I'll have you walk for endurance is if somebody's so deconditioned that walking is a challenge. Yeah. Okay. So somebody who's like, Oh, like maybe they were bedridden for a while or they never walk and just walking around the block gets them winded. But for the average person, if someone comes to me and says, you know, I want to add cardio and I say, okay, what's your main goal?

And I say, honestly, I want more stamina. I want more stamina so that I feel more fit and healthy. I want to be able to do activities on the weekend. Uh, and I don't want to be out of breath, but walking isn't the most effective for endurance. It just isn't when that is the goal. Steady state cardio is great. It's a great form of exercise for endurance. Steady state cardio looks like going on a treadmill or an elliptical or a bike or a rower or swimming for 30, 45 minutes, 60 minutes.

Now you're building endurance and if you want endurance, uh, that kind of endurance, there's no better form. You can manipulate it with incline, which is, you know, definitely something if, if you want to intensify it, get your heart rate up, uh, substantially without the high impact of cardio. So, you know, it's a great option for that, but yeah. I mean, that's just one of those things if you're looking for endurance Completely different pursuit. Well, I and I want to add that because I know we speak to fat loss and body composition because that's really What 90% of most people come to us for or they want and so it sounds like we're like anti cardio for a lot of Reasons, but it's just it's it's a terrible strategy for that But I do want to point out that when I get a client to their body Body-composition goals and when I get a client to lose the body fat that they want and I'm overall training them for life This type of cardio is is is recommended.

Yeah, it's for overall heart health and Longevity, absolutely I want my client doing a couple times a week of this steady state type of cardio because it is it is so good for them But in the pursuit of when we're just getting started or we have a goal of body fat loss body composition change It's not in it's not in the cards. It's just not the focus right now We're gonna Reduce the body fat and we're gonna in and we're gonna increase activity through walking and things like that Which are all also very beneficial And then we get to the physique that you like and want or lose the fat that you needed to lose And now you more fit.

Yeah, no 100% like like I'll tell you what we manage gyms for a long time I can walk into any average gym right now and Pick, you know 10 random people who are running on treadmills or on ellipticals or doing cardio and I could ask them Hey, why are you doing this? What's your number one goal and nine out of ten of them? If not ten out of ten animal, so I'm trying to lose weight Yeah, yeah, and then you might get someone who says oh it's for my health and then you get the odd person is like Oh, this is cuz I like the endurance.

It's actually quite rare. Somebody says I'm doing this for endurance. It's actually a secondary or third You know goal that they have it's like a good wonderful tag along like a loose fat Oh and also I get some endurance. Yeah, it's healthy for I think that's people need to realize that that's why we speak to it So much is because of that fact. It's like it. It's really it's an aesthetic You know, I want to lose body fat and to move, you know effectively and losing body fat We got to manipulate your cows your nutrition like let's let's go in that direction because the other direction we go, you know burn calories like you're gonna get all the aches and pains and Again, like what's your body prime to do is to hold on to energy and what's what's energy by the way, Justin?

I mean, they've done so many studies on this fat loss through exercise alone as a fail So it's just you look at all the data you want Yeah, people who try to change nothing about their diet and just try to burn the calories. It's a very very Terrible way to burn body fat you get good fit. You'll get more fit and that's got its own benefits and healthier That's also awesome. But for fat loss exercise alone is terrible diet always has to play the main role with that All right.

What about athleticism? So this is a different type of endurance. So the steady-state Type of endurance you get from you know getting on elliptical for 45 minutes that'll give you endurance But that kind of endurance is the kind of endurance that you'll need when you do the elliptical for 45 minutes or do a slow Run. Yeah, what if you want athleticism? Athleticism rarely looks like and what I mean by athleticism is the kind of endurance that you get with athleticism So I'm not talking about the skill of playing the sport That's totally different but the kind of endurance that most sports need Require bursts of stamina related intensity.

Yeah, it's not like this constant unless you're a long reactive explosive Yeah, that's right. And that's hit cardio hit cardio will develop that So what does hit cardio look like it looks like a sprint for a short period of time 20 seconds Maybe 30 seconds at most and then cruise until your heart rate comes down and then you repeat it and the grand total that you Do that for is maybe 15 minutes 20 minutes at the most That is the kind of endurance that most sports ask for you're simulating some of those bouts like it when you're in the game All right, so if I'm playing basketball, I'm gonna be running down the court I'm gonna be moving and getting open and then I'm gonna be kind of waiting around and like recovering and so yeah It's a kind of simulate that within your your cardio pursuit makes sense.

Yeah, and I'll say this So there's there's a pros and cons to hit cardio in comparison to steady-state. The pros are Less time Same calorie burn. So 20 minutes to hit cardio is like an hour doing steady-state For example, the kind of endurance you build is more Carry over to the real world. I would say here's the cons. It's intense So a 20-minute hit session will stress my client way more than an hour steady state There's prerequisites and if you've got bad technique on your cardio machine going slow It's gonna really bad going fast.

So injury rate is much higher with hit cardio So it's just not appropriate for a lot of people But if you build your fitness up to the point where you can do hit cardio and that's what you're looking for You want that kind of stamina? It's a great form of exercise Yeah, this is this one could easily flip-flop with two for me But where you placed it for the reasons you place it I think is appropriate and right for the general population The way you're ranking these and ordering these I think it belongs where it belongs If you're somebody who is already had pretty good can do I use 12 minutes a hit Post workout getting ready for a show for fat loss.

How long was your sprint? Was it 30? It was it was lit No It was like literally you it's all out for 10 to 15 seconds and then and then wait till the heart rate comes in with a Heart rate. Oh, and we only 12 total minutes yeah, it's 12 total minutes and and I remember the the motivation again, this is where bodybuilding and the Where We can get picked on for the science on how we articulate something right so like there I remember reading studies that weight training depletes the glycogen stores by like 80 to 90 percent.

So you want to go in there and run off of fat exactly And so so then the and I don't want to do endurance type running So I want to do something that's kind of high intensity Exerts the body in a short period of time Also has some benefits for muscle because I'm activating them the legs or arms or whatever I'm doing in an explosive manner and there it's short duration. So I'm not sitting this loud endurance signal So the logic or theory behind it was post workout Deplete those glycogen stores Through a short burst of a 12-minute more anaerobic.

Yep, and then and then after that it's like and then I would delay eating And so it was like, okay So now I just emptied everything out cruise for a little bit where I'm not eating let my body tap into more fat That's the bodybuilding side. Yeah, exactly. It's the bodybuilding way to communicate it It worked incredible for me. By the way, the truth is The reason why that works so well isn't necessarily for the reasons that bodybuilders communicate But really it's just you saved your energy for the most important thing, which was lifting weights, right?

So you did that at the end because you want to be yeah, your priority was the weights Yeah, and then the waiting to eat is just another way to help you hit your deficit. Yes, right, you know yes, yes, and so again another another example of where I think we threw out threw the baby out with the bathwater because Us bodybuilders did a terrible job of communicating exactly We read some science made some sense to do this It and what we saw in the real world in the real it worked it works for a lot of people And so it's still applied similar to the argument I made about fasted, you know cardio or walking in the morning pre is like I think we did a bad job of how we communicate the science But in the reality is is it effective and it works well, but the where I wouldn't want someone to do that now I was a highly trained in good physical shape athlete who could do something like that I would not do that with miss Susie who wants to lose, you know, 30 pounds and is you know post Pregnancy 45 years old getting back in shape and she wants to lose body fat I'm like, we're gonna do some hit post-workouts like just not appropriate for the risk of injury and Overstressing her not worth it So that's where I mean like this could go two or three for me depending on the person But how we're communicating and who we're talking to I would put it at three also Lastly, I'll say this is the most underrated form of cardiovascular exercise and it's also It's super underrated.

It's my favorite version, but it's the best everybody and nobody talks about this enough It's the best form of cardio for whatever goal you have which is to just go play Nobody does this Anymore, or at least they don't do this and understand that this is cardio Like why schedule getting on a treadmill for 30 minutes by yourself when you can go to the park with your kids Connect with your family play hide-and-seek across the field and run and what ends up happening is you lose track of time?

You probably go longer. It's more fun. You connect with your kids. Everybody has a good time and you're you're working out or you go on a hike with your wife or you go ride your bike with your buddies like Or you go throw their frisbee like some frisbee. It's like hey, you know what I'm supposed to do, you know Two sessions of cardio. Well, you know instead of going to the gym Do you want to go play pickup basketball or go play pickleball or let's go on a hike?

You know, I'm gonna do I'm gonna take the kids and I'm gonna chase them That's what I like to do I go to the park and my cardio it's like I'm gonna go run after my team that gets me to move and it's not Like I don't feel like it's a discipline or it's a punishment or it's like, you know It's like literally you're playing and you're having a good time the byproduct of that is you got a lot of good movement in and it's like your heart rate pumping and You know, you get a lot of benefits from that for health reasons, but also to it's just the enjoyment of it I think again, it's way way underrated totally it's it's so underrated that this could be number one for me so long as the understanding of the client is clear meaning if I have a client who Wants to stay healthy lean fit and they communicate it in that way.

Like I just want to stay healthy I want to stay lean and mobile fit And part of that and they're coming to me and they're overweight and they and they they used to be there And that's what I get and they that man. I love playing pickup basketball three four times a week I'm not against that as a form even though I know it's not the best form of fat loss strategy for them It's definitely not the best way for body composition, right? and that's how I would communicate that it's like listen, there is a Faster better more appropriate way for us to get a body composition change but if you know, you love the game of basketball and you want to continue playing that into your 40s and 50s and Don't stop like I would never tell a client not to do that Even though I know that there's a better way to it 100% what we're where I'm conflicted and I have a hard time is Somebody who let's say play basketball their whole life.

They love the sport of basketball They're way out of shape and now they know I want to get in shape And so I want to use basketball as my way to get there It's like listen, we can get there and then we can start to play basketball, which I think is a way better strategy You trying to play basketball while we're trying to also build muscle and lift weights can be very conflicting and make that process longer more arduous And you not have as much muscle on your body And so it's it's getting a very clear understanding of the clients goals and what they want matter because I Won't be able to get you with the best body that you've always wanted and also as lean as you wanted Through using basketball as the form of cardio to get there But I absolutely can get you healthy fit strong and and and loving and and if you're gonna do that for the rest of your Life that makes sense.

Yeah for me What's the most important about that is the most important consideration is will this person want to do this forever? Well, they want to do it forever. Yeah, and it's like Learning how to play and have fun And in oh, by the way, it's also a form of exercise, but I'm not even doing it How to get community also, it's how to hang out with your friends like yeah, dude, it's I think the advantage we had as kids It's like yes, you know, we lose that as we get busy with responsibilities We got work and everything leads us more in a sedentary path And I think that if this is something that sparks just general movement Like if you're adding on top of general movement Your body is naturally inclined to have more energy and get up and do things And so if you if you have that is like your base your foundation now We can build it even more effectively because now the recovery process is better, you know your body's more, you know in tune with wanting to you know, get stimulated from weight training like so there's Again, like even if it's your regular if this is your baseline you create your new baseline.

It's like, okay I just need to act like move more any more activity You know play and sport is a huge part of totally totally Alright, so since we were talking about diet a little bit, you know, one of our partners is butcher box And we've been with them for a long time. So if you're not familiar this is a company that delivers a box to your door with really high quality meats like grass-fed beef and Crate free, you know chickens and pork and wild-caught fish And so I wanted to go over the pricing because we often talk about how butcher box like has good meats that are healthy And high quality, but then they also save you a ton of money so I wrote down some of the costs just so people know a Medium box is about six proteins up to 21 pounds of meat.

That's a hundred and seventy nine dollars a box So try and find that at the grocery store with high quality means a large box nine proteins up to 31 pounds to 49 a Month and then they have an extra large box Which is about up to 12 proteins up to 42 pounds of different kinds of proteins and meats 319 dollars per box and then what you're looking at with butcher box is like super Healthy high-quality less than ten dollars a pound. Well, it's eight. It's between eight to fifteen dollars a pound depending on what you were Yeah, it's a hundred percent grass-fed beef pasture-raised beef grass-finished beef free-range feedlot free That's B court certified.

No antibiotics. No other hormones animal welfare certified It's like, you know, it's so funny is the case of eight to fifteen you said so Let's just say average of ten to make easy math for everybody like that of a pound So most people's meals are a half a pound or less. No, okay So that's it. That's an eight ounce to eight ounce cuts of meat with something cheap like rice or potatoes Saves you money and always saves you so much money and there's this huge myth that eating organic and healthy is so expensive Are you kidding me?

Find me a find me a $8 meal on a fast-food restaurant You can't even like the days of McDonald's for under $8 doesn't exist I mean the cheapest fast-food restaurant that existed back in the days like I was just not exist I was just watching Beethoven. You guys remember that movie? Yeah, okay, so that's like early mid 90s I think and there's a scene where they're driving through McDonald's. Yeah, and they're talking And in the background is it 299 or 399 199 199 for a number everything was 199 It's so they had in the background the menu because they were to drive So I was just trying to remember because I used to get a number one at McDonald's when I was a kid I think McDonald that I can remember it was 299 for a number one at McDonald's for no That's french fries a burger and a coke for like 299 Maybe 329 I can remember that's the highest.

I remember when they had What is it what is it number one at McDonald's cost I have not seen yeah I know I haven't been there in a long. Do you guys remember when McDonald's had 49 cent and 90 cheeseburgers 29 and 29 and it was 29 and 49 on Wednesdays and Sundays. Yeah. Yes. I know this Well, we're in high school I was in high school, you know, so we said we used to live off of those Yeah, it's so it's a what is it is a Big Mac Oh meal cost.

Yeah, the number one is yeah It's a Big Mac meal, I was never a fan of the Big Mac nine to twelve dollars nine to twelve fifteen twelve I yeah Wow, I've heard everything is like So, okay, bro. Okay, and and by the way, the Big Mac is I think it's not even a quarter pound of meat No, no, no quarter pound. This is bread, right? Yes so you're not even talking about a half a pound of meat know about a Fraction of the less than a quarter pound of meat.

Yeah. Oh my god And it's not it's not like not to talk talk crap at McDonald's great American company. I get it But it ain't grass-fed It's not the quality meat that you get for don't have all this. There's this big myth that like it's expensive No, it's cheaper if you like you see it here's the other thing like if you go to go to Costco and get a Ten pound bag of white rice, you know cheap cheap, you know, and there's also this other thing Like we talked a lot about meal prepping here.

You know what butcher box Encourages you to do meal prep. Mm-hmm. You get a box of meat at your door every month you throw it in the freezer You plan it out once or twice a week you meal prep boom guarantee right there to all grill up once 100% Guaranteed better health better macros the whole thing save money on top of it Like yeah, I mean if your centerpiece of your meal is the protein is that you know steak like again like to from a cost perspective It makes perfect sense to go that direction.

I wanted to bring up something that we You know, we kind of not we as in the three of us debate each other, but we kind of debate this the science That's you know argues the pound of muscle debate and you know, how much does it burn your metabolism? And you know, we're always making the case for it's like, you know there's so many other factors that we're not including in we're measuring and There's something that I've noticed that it's really interesting to me over the last like it's been a I Think I'm on like a month and a half of like maybe a little longer than I've like really really consistently tracking and watching things And that's it.

That's a you know, or a steps sleep readiness calorie burn I'm not I'm just now starting to to measure macros and calories I was just kind of doing our own rules like we tend to teach on here Up into just like a few days ago. We started weighing and measuring But what was most interesting is I have I've have a very consistent pattern of I'm following a map 15 protocol. I show up to the gym I walk for the first 10 minutes to just to get my mindset ready and just kind of warm the body up a little bit before I Get into my priming mobility and then get into my two movements or whatever like that and so like my my routine is very similar every single time and You know, I'm I'm not as big of a guy as I was and muscle and I'm not as active as I was before and So like, you know, it takes it takes those extra Steps and our walks and things like that for me just to get to eight to ten thousand steps, you know yeah, and and I was and I'm and I'm Consistently like a like a bad step day where I'm like six thousand steps or less I can my my my total calorie burn could be as low as twenty eight hundred which is like Crazy for me to see that number like I've never seen under three thousand and like a good day was between three thousand to thirty two hundred calories burn and That's with doing all the stuff, right?

So I'm kind of hovering between this twenty eight hundred thirty-two. I've been consistently That's every single day with this kind of say nothing has really changed Other than I'm getting fitter. Okay, I'm about the same body weight So I've had this beautiful probably exchange of I'm losing a little bit of fat getting a little bit of muscle and my calorie expenditure right now is consistently hitting about thirty six hundred burn right now and There's a couple things I know that I have done unintentionally but And I can see it on the treadmill because it's measurable and it's easy But I know it's happening in the rest of my day and I've said this before When you start to get fitter and healthier and more consistent and stronger and build more muscle those things like that you just move differently or and Like I remember when I first started walking on a treadmill as embarrassing as this is was like, you know A three-speed was like kind of a walk and why that was so like glaring for me was I remember that I always walked at A four-speed incline as my walks as a competitor and I remember like trying to get it before I was like I thought I was gonna trip oh my god, like and so I like I scaled it all the way back to three and then three point two and then Three point five and three point seven and now I'm walking at three point eight not an incline just three point eight regular Regular walk on there and it doesn't feel like I've gone any faster because I did it so slow and incremental time and that is And that I know is a tribute now just to everybody knows Going from three point two to three point eight on the treadmill on a ten-minute walk does not attribute for 400 calories But what I know that is if I Notice your perceived activity changes because you're more.

Yes, so you'll think I'm not more active But if we were tracking you all day long You would see you are and that's what's happening Yep, and that's exactly and that's what I'm trying to communicate right now. Is that my Perception of my walk has not changed. I'm not trying to go a little bit because I did it So walking outside you wouldn't even know what exactly you wouldn't and that's what's happening. So the rest of the day I know that that's carrying over the way I kick the hacky sack when I'm playing with the guys a little bit like that when I get up to clean the house or Take the trash out and I even noticed it taking the trash out.

This is what kind of sparked is for me So I have I have these like gradual steps to go to my front door and I did like a little leap You know, it was just just you know, like it was the distance from my step to this step more energy Yeah, just it was a It triggered this like oh, that's funny. Like I have this little extra pep in my step that wasn't there just a month Oh, yeah months ago. There's so many things and you can't you can't put We can't peel off a pound of muscle put in a lab You can't quantify that in a study where you control all these things and you tell people you can only do this We routinely get people's we don't have a stale environment And we don't routinely get a person's metabolism quote-unquote to go up 800 calories Yeah, 800 calories like and they're not building, you know, 30 pounds of muscle to do that It's like four pounds and if you ask them, they wouldn't say anything's changing just like I'm telling you Nothing.

I am NOT going out of my way and doing extra walks, but everything is everything is coming up just naturally Because I'm more vibrant totally I'm stronger I'm lighter on my feet and so every bit of every little movement that I do definitely play the role Place a map. I'm telling you right now. It plays a 400 calorie role and just which is a lot It's a ton Yeah and I'm not even like I'm not even Rolling like get me rolling and like some of these clients who we work with for six months and we build fit I haven't put no 20 pounds of muscle on right now Like you put 20 pound 15 20 pounds of muscle 10 pounds of muscles.

Oh my god, and you it's different So different way different way way. I was I was thinking about this fat loss competition earlier I walked out and I was like like laughing to myself because it's always fun It's always fun competing with your buddies and I was I'll just say it out loud. I was gonna do I'm not gonna do it But I was like, you know, I was gonna do I was in a door-to-dash ice cream I Used to do that my buddy my buddy We used to compete my buddy Don and then you know, I'd go buy lunch or something right that you're right So like hey, let's go get lunch for us.

And he's like I want turkey sandwich this and that I was like Nothing I'm waiting to hear from my other buddies that are in on it and on this with me who are getting ready for Cabo, so everyone's kind of on their kick right now. I mean literally this is the motivation aside from you I was like, yes, well, you're the fitness guy, bro. You better be the mole. That's it I'm getting ready to go to Cabo with three other buddies and all two of the three are like shredded great shape and they're not even So I'm like, I can't be like the worst physique going to go there and I'm the physique guys be awkward I'll talk to the car salesman actually I Got at least bring it for that dude.

I learned something the other day. You probably know this Justin So, you know this that must see if Adam knows this but do you know where that you know the term blowing smoke up your Ass, do you know where that came from? Yes, I even brought this up. Did you bring it up long time ago? Yeah, so do you know what this is do smoke up your ass? Yeah, you've heard that right real thing in medieval times Yeah, so you've heard that right you Oh bro for health reasons.

It makes one feel better. So listen, so yeah Stop blowing smoke up. Yeah. Yeah. So before CPR There's a picture of the revival technique people tried to revive drowning victims by blowing tobacco smoke Yeah into their anuses into their butt in 18th century Europe a tobacco smoke enema was treated as a serious medical Intervention. So when they were pulled unconscious from the pains, you know Thames River or whatever rescuers were encouraged to warm and rub the body Stimulate the nose with smelling salts provide artificial respiration and in some cases insert a pipe into the rectum Comes back from the dead You know what, you know why they did it right it woke some people it did Shove something up if I'm ever unconscious then you guys are like Now that you know that did you go down the scientific rabbit hole of like what could be like cuz okay It you don't get the tobacco in your system.

No, it could cause Nicotine poisoning seizures. Okay, so the Nick so the nicotine gets shuttled into your your system right away, right? Yeah, well, it's like coffee enema, right? Right, right So there's got to be something bro that support like somebody I think it's the fact that you're putting something up there. I think it's really this and blowing hot smoke in there That's what I think you don't think it's a nicotine like a little directly I Mean, how do you feel? How do you feel nicotine lozenger in your mouth?

That's different than putting smoke up my butt. Yeah It is different the smoke gets there faster You want you think that lozenger hits you pretty fast a nicotine imagines imagine if I shove it up your ass You imagine though your buddies passed out you like running out of options like listen, I'm gonna be a lifeguard It's the first guy that comes up with those stories like whose idea was this person who's I've got an idea Yeah, you know what'll work. Yeah, just smoking a pipe. He's like let me think about this All right, so this is not so funny but this is more medical craziness Did you guys hear about what happened in Canada with the the grandmother who was euthanized?

Did you guys hear about this? Okay, so they have that crazy law, right first off. Yeah Cuz you know Canada's got this this youth this law where you euthanize people For pretty much. I mean so many things if you're like depressed including depression. Yeah, so hey, I want to kill myself That's don't worry about it. We'll do it for you. That's crazy or real terminal Whatever. Anyway, it's such a crazy. It's so wild Did you did you guys know that euthanized more people in Canada then there are people who die in America from firearm deaths?

That's how many that's how many are happening right now. So anyway, there's a huge lawsuit In Ontario, Canada, they euthanized an elderly woman against her will no way she had terminal stomach cancer and they said we're gonna euthanize you and she said no and she fought them and as they were trying to inject her and The daughter the granddaughter who was trying to protect her or whatever was out of town So they waited to the group to the granddaughters out of town. This is like a horror movie, bro In fact, they the they got bloodied by the needle because the poor grandma was fighting back They held her down and killed her Wow.

This was like a lawsuit going on right now Yeah over this what the hell what the hell's going on is going on. What are we doing? That's insane. It's some evil shit It's crazy. That was my grandma. Oh Yeah, I'm coming to make some visits. Oh, dude. Yes. I know I read about that. I was just like this poor lady She's like, I don't want to die. Sorry. That's wild. Yeah, I've heard it saves us money encourage yeah, there's some like overall thought process of it like saving, you know money because of the Yeah healthcare system and it's irrational.

It's craziness. It's inhuman. I know I know I have some good news since he brought out that That's terrible news Yeah, super dark so I have I have a Some hope or some positive stuff, you know on the pursuit. I don't know if this I don't know Maybe you're you you feel or don't feel because your son is so like wants to play every sport But as as a dad who values sports so much in child development and How important I think it is for community, especially this generation now Like, you know, I feel like I've got this perfect kid But the one thing that I wish he was more into was sports.

Yes. He's just not And I can and everybody The only thing I don't like what's on this because I get a billion opinions from everybody with like like I've tried it all Yeah, like and I am absolutely the father that did like encourages to get out you play with them. Yeah, I also But no better than I don't force it. It's like, uh, like I try and encourage it, let him see it. It's like, it's a, introduce him to it. We've done the soccer thing. Like we've done all these things to try and introduce his two best friends are sports fanatics.

And he still chooses not to play with them at recess and he'd rather play pretend stuff and build Legos and that's his thing. Right. And so, you know, there's this, there's this, uh, you know, possible acceptance that, you know, maybe my son will never be into that. And I really, what I want him to then have is if he doesn't have a sport that he plays a team, like some sort of a hobby and a thing that he pursues, you know, growth, discipline, challenge, you get challenged.

Exactly. And so, cause there, there are other ways. And so, uh, you know, I'm so glad Katrina did this and she's just like, Hey, I'm going to, um, they, I just saw this thing at the school where there's a guy who teaches drumming lessons and I'm going to try and go introduce him to the drums. He brought it up again, a while back. I saw, I, I gave my, his drum set to my godson because, uh, I bought him super early. Oh, I forgot you brought it.

I bought him when he was two dog. I got this video though. I'll share it with them. Oh, you want drums? I'll share it with any team. I swear. I thought back then he was going to be like a prodigy cause it was like two years old. But we all do, dude. We see every parent does this. Right. It was like, we had, we have live bands always at our family get togethers and stuff. And, um, they were the, the, they were between breaks and my son's like barely walking.

Right. He's like walking you and he walks over the drum set and the guy, uh, the guy's like, oh, do you want to sit up here? And I'm like, oh no, he's like, no, no, no. It's okay. It's okay. And I was like, all right, cool. Cause you know, some people get really weird about their instruments and stuff. And he was totally cool. Sat him up on the thing, had the sticks and my two year old son starts. I mean, like, like it looked good. You know what I'm saying?

It looked like he's, I was like, oh shit. Yeah. So what does dad do? Full, full drum set, you know what I'm saying? For, for Christmas, Katrina's like, you're ridiculous. I'm like, Hey, if he's into it, I want to support it. And I'm this, that, and he beat on him for a little bit when he was like two. And then they just became an afterthought in the, in the house and like no inch or whatever. So anyways, he's, uh, but he started bringing them up. He started bringing up like, um, daddy, I want, you know, I want some drums.

I used to have drums, you know that. Right. And so where are they? Where are they? And I was like, I didn't tell him I gave them away. So I was just like, you know, I think they're in storage or something. It's just like, yeah, just see if I could just like, yeah, a small light, light, white light, see if I could postpone actually going to buy them until he shows interest. And so Katrina's like, you know, if he's asking about it, let me, let me take him to a lesson and see if he's really into it.

And, um, so I guess with these lessons, Justin probably knows more about this than I do, because I'm so not musically inclined at all. Uh, but the, the musician was just like the drummer is like, um, yeah, I tell parents that we don't even get to drums for first eight weeks. So there's like, like no, no drums. It's like literally just learning a pad. Yeah. It's like a pad and you just learn notes and just very, very basic. And like, he's got to do that for the first eight weeks before he even gets to pound on drums and do all that stuff.

And I'm like, oh, well, we'll see if he's really interested then, because that might kill his interest right away. Um, and Katrina was like, he was, he was so into, she's like, I didn't, I, she goes, I didn't want to pull my phone out. Cause I didn't want him to think I was on my phone, but I wanted to record so you could see, and so you missed out. I'm sorry. But, uh, he was like, so into everything. And he was like, and the, the guy pulled me aside at one point was like, oh, he's going to pick this up fast.

He'll probably be on the drums in four weeks. Oh, wow. Yeah. Yeah. And so I'm like, oh, this is so cool. I hope that, yeah, dude, I love it. Yeah. Yeah. So you came home and drums are awesome. And I've always, I wanted to play the drums. I wanted to play the drum as a kid. So like, that's like a, a rule would be a really cool thing, uh, to see him get into. So, and it makes sense. Katrina's family's full of musicians. Like I'm not like, I can't, I can't producing.

Yeah. I can't sing. I can't dance. Yeah. Yeah. I, you know, I got other gifts. Your brain's occupied with other stuff. You can't do everything. Yeah. Yeah. It ain't, it ain't that, you know what I'm saying? It definitely ain't that. But my, my wife's side of the family, um, has lots of musicians actually. I didn't know that. Oh yeah. Oh cool. Oh yeah. Yeah. Yeah. No, yeah. Troy and her and Joey and like, even, uh, Nathaniel, Larry's son, um, last year when he went to college, taught himself how to play the guitar.

He's playing Metallica now. Oh, that's cool. Oh yeah. No, like he's self-taught. Like, so there's definitely music has such an, uh, an effect on, uh, brain function, uh, ability to learn math, ability to communicate. It's got carry. It's like one of the best things, you know, we used to teach kids, all kids music, and they knew this back in the day and then we took it out for science and technology and math, which was dumb because it actually helps all those things. It's like one of the best things to keep.

Well, it's interesting because those are things that he was actually good at. So it makes sense that, that would like, he would, he would make the connections really well. By the way, I get just correction. It's my son doesn't like to go play organized sport. He likes to play sports outside with me, but when we put him in organized sports, he doesn't like it. Oh, have you done it yet? Oh yeah. So we did soccer last year and he's kind of like, uh, you know, apprehensive.

And then this year he did it. He's like, there's too many rules. I'm like, no, it's just the rules. Like the first time you played, there were no rules. Now they're trying to actually teach you the rules. And so he doesn't know he's a rebel. Like he doesn't really, he doesn't really like it. But he's still, but he'll want to play with me. He'll like to go. And he's like, when it comes to like hand-eye coordination, like, honestly, if he held a bat over there and you guys just kind of tossed him a ball, he'll hit it seven out of 10 times.

It's natural. Yeah. That's crazy. He doesn't like to go, but that's just cause he's, so he's, uh, yeah. He's at the age that when you see what you see right now, like he's going to be an athlete and he's going to play sports a hundred percent. Like he, the, the part of his brain though, that understanding rule and all that stuff that just hasn't made the connection yet. Cause they normally actually, it's interesting that they're already doing that with him because, um, my godson, who's a year and a half older than Mac, so that'd be two and a half years older than your son.

They just now are teaching the kids like you, you, you stay in this area on the soccer field and this, like they kind of normal soccer at this age, they just let them go. Yeah. Like, you know, and they can look like teaching like a little mob. Yeah, exactly. And it's just, you know, just kind of let them go and kick the ball and tell them your goals to get there. And they just kind of let them do their thing. And then they start, then like around eight years old, they start trying to teach him position a little bit and like, Hey, you guys stay back here.

You let them do it. And even that, like my buddy who my godson, who is just a little phenom to athlete, he's struggling to not, he's so fast, he's so good. He scores all the goals. So like telling him to stay back and not go get the ball or pass it. Oh, it's really hard for him. You know what I'm saying? Like, cause his natural instinct is go get it and go score, which is why he dominated when he was really little. It's cool though, to see like the one thing that I'll see in my kid that is actually quite remarkable is I have a BB gun.

That is wild. He can shoot like that, bro. It's wild because I didn't really teach him. I taught him how to aim. I said, make sure this goes in between the two sites and line them up or whatever. And I'll put a can down, you know, you know, my, my yard's pretty big. So I'll put it down halfway through and I'll, and he'll hit it. I don't know, like probably seven out of 10 times. That's crazy. And I've even done it where I turned the can this way to try and hit the front and he'll hit it.

So he's got something, but yeah, he's like, I don't like, there's too many rules. I'm like, no, it's just, it's like, they didn't have rules last time. Yeah. So now they're giving you some rules and you don't, you don't like it. Yeah. It's just funny for me to hear that. Cause it's like, I've been through all these, like, uh, you know, two kids that were kind of bolt flip-flopped, right? Yeah. Well, it's just changes, you know, different, uh, um, periods for them and their, and their age and their interests.

Uh, cause like Ethan was the, you know, like let's LARP and, and, you know, fight with sticks and play with Legos forever. And, but then he, I, I, it was the big changes. Like, so he just got a really good coach and I was like, I couldn't believe it. Like it just completely one 80 to him. Uh, and so he, he bought in, but then it was like, for me, it was a struggle because ever, it was like, he didn't, he had the same coach and they're doing the same, you know, gymnastic sport.

And it's like, he wanted to do what his friends were doing more. And so I'm like, yeah, let's go, you know, do these conventional sports that I know, you know, like I can help you with this and I can throw the ball and do all that. So I got all too excited. Uh, and it's just like, he needs to know every part of the mechanics. Like I had to like, really like, and it's interesting because I pick everything up like that. Like I just need to watch somebody do something.

And it's like, okay, I have to think I could try this now, you know? And that's just how it's always been for me. Just with anything like movement wise. Um, and so, yeah, I just, again, this is challenging me as a coach too, to like, you know, relax. Cause right now he's not in a sport. There's nothing for junior hires. Like at this time, like next is like basketball. Uh, but he's just, he's not real excited about basketball. He's not real excited about lacrosse. He was really good at lacrosse.

Didn't like it. That would be an interesting one for me. Does this, if I saw my son really good at it and then not like it, it'd be like, what are you doing? Yeah. So it's like, uh, and he, I could tell you really wants my coaching now, which I always thought like, give me like, I'm giving them space and we'll give them space and all this and, and like, he wants it, he's like, you know, he wants, so I'm training him, you know, just on strength and, um, you know, we're just working out right now in the meantime, uh, till we get there.

But yeah, I don't know, dude, it's so weird, man. You have all these like thoughts of where it's going to go and then they just flip it on its head. And you're like, okay, I'll just roll it. And I'm like, that's, I'm like, I'm so open-minded. I mean, I openly talk about how I want this, but I'm not like this crazy dad where it's like, my son has to play this sport right there. I would love it. And any sport he chooses, I'm going to be into it.

I'm going to be into whatever he's into. I mean, like I'm a Lego dork now. Like I never, my whole life, I never built Legos. I have like boxes. When we came to your house, I saw the, what is that? The, that star Wars, the four legged, what are those things called? They look like big elephants or Imperial walkers. Yeah, he, he built that. Yeah. That's crazy. He built an Imperial walker. Oh, he builds crazy. Well, that's like a, that's like hard for me to build.

Well, there, there he is. Death stars are like a thousand dollars. Oh yeah. I mean, I, here's the thing I'd like, uh, cause I, I don't ever, I don't know. Oh yeah, no. I just, I, so if I, I don't know if I told you guys that or not, but like, so I save all the boxes and like, what was the, you can, you can, they like, you can get, you can get more than what you paid for them. They're like, Oh really? The value goes up because they, because they, they're limited runs.

Oh. And so if you buy one of these ones, that's like a, I don't know, dude, it is, it is, you know, I, I saw that I almost shared this clip, but I thought somebody would take it the wrong way, whether it was this funny clip with this, this dad, this dad talking about like, uh, you know, even though making more money, like you become cheaper and other things, like I can be a total cheap ass and so many things, like I absolutely another challenge. Yeah.

It is just like, there are certain things that it's just, and, and his Legos, uh, if he, if he just keeps all the pieces and I keep the box and I keep the instructions, I mean, 10 years from now, I can sell it for what we bought or more. Because they, they, they do live, they don't make them anymore. That's right. That's cool. And so, but the problem is my son loves to play with them. And after he's built it, he breaks them apart and then he combines them and he doesn't, and so like the pieces are not like, you know, they're all mixed up.

Oh yeah. And so like, I mean the hours it would take me to, to sift and find the pieces. And so like real, we buy these big ones now and like, I try and like totally sneakily do this too. Like, I'm like, oh man, this is so sick. It's so cool. Like, let's keep it up here. So we don't, so none of the pieces break or fall. And then I'm like, uh, Hey, you know what we should do? We should put it up in daddy's closet with the other ones that we can just leave it there.

So the collectible ones I tried, I win some, I don't win all of them. You know what I'm saying? Like you saw the Imperial Walker. I didn't win that one. He's got to play with that. He wants to get it. So it's like, whatever. But like, I got some of the, the big ones, they're up in my closet because I'm like, I want to keep, and they're cool too. Like he's, he's, he's still not at that age. Cause I know this will happen with Legos. Cause eventually, uh, and I bet Ethan got to this point where.

They, they become like collectibles and then, and they will build them. And they will, like, I was like, Hey, we should, daddy will build you cool shelves in your room. And we can, as you build them, we can put them out there. And honestly, I wish he was because we have built so many crazy builds that if he had them all displayed, it would look sick because he's got, I mean, we've, we've built a lot. We've built a lot of 18 plus year old Lego sets that he's built, but he's also destroyed, you know, half of them because, you know, he battles.

Yeah. He battles. Yeah. Which is, that's what you're going to remember the most too. So I know that's why I just, I let it happen, but inside of me, uh, I'm like, so he's got a, like, I bought one, uh, that I'm holding for Christmas. Cause it's, it's the death star and it is, it's ridiculous. It's ridiculous what it costs. And I'm like, uh, but, and Katrina is like, she, I didn't even tell her it came. And again, it's like, I mean, it's literally the size of that.

It's huge, dude. Yeah. He came in this, she's like, what did you buy? And I'm like, I got a Lego. She's like, you did not buy that. She's like, you better not give that to him right now. What are you going to give that to him for? I'm like, I'm not, I'm going to put it away for Christmas. But what I wanted, I was like, I got to buy it now because it's a limited run. When it runs out, then it'll be four times the price and then I'll never be able to get it.

And I know how bad he wants, he wants it. And so, and so he's still like, and we always tell him, oh, that's, that's really expensive, buddy. That's not, that's not like, that's not because we, what we do is like, I buy him a lot of them, like throughout the weeks and months when he, uh, but there, I, we, what's awesome about him because he's not like this, you spoil brat kid. Like I can go buy a $20 one. He's stoked, you know what I'm saying?

Like, he's like, he's just happy to build them. And you know, and sometimes he'll want, he'll, he doesn't know the prices really. So he'll pick one out and it'd be like $150 one. It's like, ah, you know, that one's kind of a big one. Let's not do, let's do this one. Okay. You know, he's like totally fine with it. And so I try and limit like how crazy I let him buy, buy them. But I love that. He loves to do them. And that's like, I mean, he'll choose that over watching TV or anything else.

And it's like, man, I mean, it's hard to, hard to not support that habit when. Oh, it's so fun. We went to, I think it was like a convention in Santa Clara and they had a whole, like everybody builds these humongous builds. We just went to that. Oh, you did. Yeah. Yeah. Just, did you see the guy? So there's a guy there sometimes that he'll, uh, he has this whole like military, uh, setup of Legos and it's a Lee, it's illegal. It's like, you can't, he can't like sell them.

Um, you know, because Legos don't want to be associated with violence and military. But so Ethan's like, Oh, like just freaking out. And so we, we bought a bunch of like soldier guys. eyes and like, yeah, tanks and like shit. Like it's, it's funny that of course I understand, you know, their stance with that, but I was like, dude, this is so like, like hits on all cylinders for him. We had friend, we had a friend over who's got a little boy that loves playing with my son and they were playing and my son pulls out his, uh, toy revolver.

It's like, it's, it's one of those old school ones with the caps and the mom's face. I mean, it's, it's a play, it's a toy gun. I know adults are so funny. It's just like, I get it, but you know, here's what happens with boys. You could give them Legos and they'll make a gun, my son turns a broomstick into a gun. I don't need, it doesn't matter if it's a plastic, he didn't care. Like it was like, he'll turn anything into a gun, a sword, a knife or whatever.

It's like, yeah, I'm sure everybody thought I was a psychopath, you know, growing up, dude, I used to just draw everybody blowing up, everybody's guts flying everywhere, you know, I, yeah, yeah, I swear to God, I got pulled into the principal's office a few times, teacher, all the blood, just explosions and everything. And I'm, I was, I was into it for a while. Hey, we got good news, Adam. What's that? Justin's going to do the organified parasite cleanse. Oh yeah. It's taking a vinyl. Yeah. I just figured, dude, you just figured, huh?

I'd finally get around to it. I didn't realize you didn't use. So I went through the cleanse. You got me on one. Like, I don't know how long ago. Um, but you're going to do the organified one. I want to see if that's your stuff. Yeah, we'll see. I mean, because obviously it's a, you know, I have a hiatal hernia, so it's like, you know, that scan kind of showed that. And I'm like, I don't really know my options with that, but you know, if it improves my gut and if it like can lessen that effect of like the heartburn and everything else, like, ah, dude, I would love it.

Have you guys, so I talked to, you know, we talked to Drew a while ago, but you know, people are sending him pictures of the stuff that's coming out. Oh, gross. They're doing the parasite cleanse. I'll save some for you guys. And there's, I don't want to see that. That, you know, it's scarred by my animals. That has to be as gross as that is. That also had like, I wanted to see that. Like I wanted to have like, sure. Like, Oh, there it is. Like resolve.

It's like, Oh, okay. Exactly. So there's as, as disgusting as that is for the audience is listening, going like this disgusting, it's like, if you're the person who's been suffering from gut stuff and you see that you're like, hell yeah, get out of me. But you say you got to run two cycles because I would run a cycle. Then I would wait, uh, like a, like a few weeks and then do it again. And that's because it's an organic, natural one. If you were doing like the ones that nuke your gut, even those, you would, yeah.

Because the eggs are hard to kill. They're that resilient. Yeah. So the live parasites are easier. The eggs are pretty resilient. So you kill the live parasites and then that film protective film that they have. Yeah. And you, you wait for the eggs to hatch and then you kill them again. So typically you would do two cycles. I've, I told you guys, I think I've told you guys what my grandfather did back in the day to get. Oh yeah. Gasoline. He drank gasoline. That's so nuts.

He was in, he lived in Venezuela. So this is when he first got married to my grandmother and there was no, I mean, Sicily was really poor at this time. And he had some connection in Venezuela to work and he worked, he took a boat down there, lived in a room with a bunch of dudes. I mean, he tells stories about this. It's crazy. Cockroaches, the whole deal. Was this for like tapeworm or. He had worms. He said he knew he had worms. Did it work?

Yeah, dude. He gave me the details of what he's, what came out. So he did, he drank some gasoline, which I guess would kill everything. Right. Yeah. Yeah. Like I wonder how much he talks to him. I didn't ask him, you know, cause he told us the story as kids and my grandfather passed now, you know, he's been, he passed away years ago, but it's a, I never asked him the details cause I, if I wish I did, I wish I asked like how much gasoline.

Yeah. Did you get a shot? Yeah, dude. That's how he says it came out. He said he saw them come out and he was like, yeah, I'm going to experiment too. I would think that would make you vomit. I don't know, man. They made them really different back in those days. Although you know that, you know, when people siphon gas out of a gas tank, they take in a little bit and they spit it out. You know, some gets down there though, for sure. Oh, I mean, that's got it.

I didn't even know that was a treatment. Can you look that up? Can drinking gasoline kill parasites? Is that like an old, I don't know. No, I think you did look this up and it is. I think so. Yeah. I think you had Doug look it up the first time. Yeah. I remember. Yeah. No, it will not safely. It could easily kill you. Safely. Yeah. But the dose required is lethal to human beings. Well, he survived and he didn't say stuff came out. So, and my grandfather, I'll tell you what Dylan's a pretty fast Googler.

Wait, wait, careful. You didn't hear that. Hey, Doug doesn't listen to these episodes. But Hey, I'll tell you what my grandfather has in a, his stomach was made out of iron. He could eat anything bro. And he was fine. He could eat scolding hot pasta. He could eat like, I don't care. That in itself is impressive, dude. I can't believe. I just don't get it. Yeah. Yeah. Element tea is an electrolyte powder that you can add to your water. And there's no artificial sweeteners and no sugar, and it gives you the right amount of sodium.

So if you need electrolytes, right? So if you're noticing headaches or fatigue, or you're getting, uh, your workouts aren't doing so well, especially if you're in a low carb diet or a whole food based diet, or you sweat a lot, either because you work outside or because you work out really hard. Electrolytes can make a big difference. In fact, electrolytes are one of the few things you can add that you'll see a benefit pretty quickly. In fact, if you need electrolytes and you suspect that your workouts will benefit, try drinking element during a workout, you'll notice within 20 minutes, if it makes a difference, element has a thousand milligrams of sodium per serving.

Everybody else has too little. It's the sodium that makes the difference. By the way, if you go through our link, drink element t.com slash mind pump, you'll get a free sample pack of their most popular drink mix flavors with any purchase. All right, back to the show. Our first question is from, from some more cowbell, does it matter if you get close to failure, one to two reps left in the tank through lighter weight, more reps and few reps, heavy weight? Yeah. So yeah, this is a good question.

So to build muscle, the data will show that, uh, within reason, so you get up to 50 reps or something like that. It's like, yeah, so probably up to maybe 20 reps to say for the average person, uh, when it comes to building muscle, no, it doesn't really make a difference if it's close to failure, they both build the same amount of muscle, but that's not the full answer because, uh, they both build different kinds of strength. So one's more strength endurance, one would be more maximal strength.

One also taxes the body more. One taxes the joints more. So the higher reps is harder to, when you're going closer to failure, you know, a set of 15 reps, almost a failure of squats is going to blast you way more than five reps in terms of recovery and your central nervous system and fatigue, but the heavy sets are going to, uh, kind of tax the joints more. So these are all considerations that you need to have with the rep ranges. Yeah. I guess, uh, to add to that as like, when, when are you using those two methods?

Cause I think there's a good, there's a good place for where, um, I'm going to use, you know, two left in the tank or close to failure with heavy load versus doing, um, you know, something on the like high rep range. Like, where are you, where are you implementing those in like, and then like, how do you make that decision? Well, uh, all things being equal. Okay. Meaning it's still novel and all that stuff, all things being equal in a deficit. I like the lower reps, better, higher reps and a deficit, just, it's harder to recover from I'm already in a deficit.

Yeah. It's so demanding. It's fatiguing. It's, it's, yeah. So the lower reps, I tend to do better in a deficit, um, and in a surplus, if I want to play with the higher reps and that's typically. Yeah. And then the higher reps are, I would say a little less risky on that regard, but I mean, if you're stopping two reps short of the heavy, like that's kind of like, you're already setting yourself up for like lower risk. I would agree. So this is, uh, so right now I'm low calorie right now.

And, um, so I love the three to five rep type of thing right now. And part of that also is, uh, controlling volume because I know that when you start getting a little higher reps, you tend to do more volume and, uh, more volume, uh, when I'm already low calorie deficit is not like, it's not ideal. Like where are you sets of 15 versus three sets of five, the 15th more volume. Yeah. And so, you know, even though there's less weight and you multiply by weight too, you still end up doing more volume typically when you have a high reps like that.

And so I, I don't need, uh, I don't need a major, I don't need a bunch of volume when I'm low calorie. So that's when I, and I'm going to lean into that one when I'm high calorie. So if I'm high calorie, I'm in a bulk, I'm being fed, um, love the high rep, you know, training close to failure or whatever like that, and really pushing that intensity because I have the extra calories to support it. Totally. Our next question is from CMOS 23, how important is leg strength?

If you have great single leg balance, great endurance, and can push a sled, why is there a need to lift heavy? So there's two answers to this. So the first one is how important is leg strength? It's very important. In fact, all the things that you listed, leg balance, endurance, pushing a sled require strength. So strength is the foundational physical pursuit. So without strength, you don't have balance without strength or if strength's too low, endurance is terrible. And without strength, of course you can't push a sled.

Now, the second answer, which it sounds like you're asking kind of two different questions is, do I need to do anything else other than pushing a sled? Um, especially if I'm practicing leg balance and endurance, not necessarily, but you're, you are definitely missing out. So if your goal is all the things you listed, if you did the occasional strength training session where you're challenging yourself with heavier weight, you'll notice improvements in all those things. So it's really up to you. If you really don't want to do it that bad, I guess you don't necessarily have to.

Sled's pretty good. But if you did it here and there, you'd get better at all those other things. Yeah, I want, I want, I would love more context here. Um, cause how I am, I don't want to send this person down the wrong path. Uh, but I would love to know more about your goals, um, cause there's other things that, uh, I mean, learning to get really strong at squat and deadlift and Bulgarians and things like that is going to add a lot of muscle, a lot of muscle is great metabolically for you.

So not just for strength, uh, but yeah, also for strength is muscle. Yeah. I mean, that's where all your power and, and that's what grounds you. I mean, if someone was to come tackle me, my leg strength is what is going to keep me from getting plowed over by somebody. It's my leg strength, not my arm or my chest or any of that. It's like your foundation is your, your legs. Uh, but for metabolic reasons, I mean, that's, you carry the most muscle in your legs.

And so if you're trying to stay lean or healthier, um, it's much easier for me to put five pounds on my legs than it is to put five pounds anywhere else on my body. And so that has its advantages, uh, right there also shape. Um, you know, if you like having curves, shapes and ass, uh, this is going to add aesthetics. And so, yeah, I, I guess I would want to know way more about this person. Uh, maybe you are very happy with all those things.

Metabolically. You're great. Uh, you got great ass and curves and happy, and you got a great metabolism. Um, could you just do those things and stay pretty healthy and longevity? Sure. I guess, you know, our next question is from Avery Phillips 12 as a competitor in bodybuilding is going heavy at two months out actually worth it or are lower and slower reps going to make a difference two months out? It's a long time. Yeah. So, um, so heavier weight or lower reps tends to be beneficial for bodybuilders, uh, pre-contest for the reasons we said earlier about volume control.

So I, in fact, I was talking with, uh, our friend, Johnny Sebastian, um, a while ago. So Johnny's competitive bodybuilder has competed in, I don't know how many competitions he's been doing for so long and he, and he told me that he, he, he has realized over the years that going quote unquote heavy, uh, pre-contest really helps them keep muscle. Um, now what he means by that heavy's all relative. So when you're pre-contest, you're not going to be as strong as you are off season. Heavy just means you're training lower reps.

Okay. So heavier weight, lower reps. And he's like, I keep more muscle. Well, here's why in, you know, what people tend to do pre-contest is they tend to ramp the reps up thinking you burn more calories, but it's a lot of volume and a deficit. And so you tend to burn yourself out. And so when you go lower reps, it's less volume, even though you're doing the same amount of sets, it's still less volume because the reps are lower. And so you end up keeping more muscle.

So this is very similar to that first question, which is, you know, uh, heavy weight or lower reps, I should say in a deficit, all things being equal tends to be more beneficial because it's not, it's just not as taxing on the body. They both build muscle, but it just takes more. Again, I'll use the comp, I'll use the example of squats, like a set of squats with 20 reps close to failure feels very different than a set of squats to five reps close to failure.

They, everybody knows this, which one's going to make you feel like you're dying and it's the 20 rep one, so that's the benefit, but it's all relative. You're not going to be as strong pre-contest. Right. So I mean, I would, I would, this part of me wishes I was still in the game because even, even how much I've, I think evolved as a lifter in my knowledge and experience, I would love to experiment with reducing my training even more than what I did already compared to the, because I definitely reduced compared to the average competitor, most competitors do exactly what you said, as they are getting closer to competition, they tend to ramp up, they ramp up intensity and just doubled it.

I mean that their thing is like they're, the clock is ticking. They've got four weeks left. They're trying to sharpen the body more. They want to burn more calories. And so, and, and they know that muscle is, is, or lifting weights is the better strategy, but they still are, what they're underestimating, underestimating is that stress bucket and the amount that they're, they're overflowing of that and how detrimental that can be. I, knowing what I know now, and even how I'm training right now, it's like, I'm, I'm like fascinated with the, how little I've got to do of the lifting to just kind of hang on the muscle while I'm, while I'm losing, I probably could have cut my volume and intensity in half even more than what I did and maintain that.

The only thing to consider here, cause this is also a big consideration. So I want to make sure I say this is a injury prevention because being in a deficit, especially as a bodybuilder can be pretty nasty, lower reps mean you're handling more weight and the risk of injury is definitely higher. So that's, that's something to consider. This is why, this is why I'm saying what I'm saying right now is because I think I could have reduced the frequency and still, and train this way even, and then just, and if you were giving yourself more days off, more days of rest in between, you're less likely to get hurt when you do go back and do those heavier days.

And that day or two a week of heavy lifting is enough to send a signal of like, oh, we still need that leg muscle, oh, we still need that. And then your diet and activity and movement is gonna do the rest when it comes to shaving, carving. I think I even made a mistake of too much volume leading into show time. And again, just not allowing the diet to do most of the carving away. I'm sure I sacrificed some muscle along the way. Also, PEDs make a difference in answering this question too with this person because you got- That gives your capacity for- That's right.

And I think that's where a lot of these guys get away with it is, because then that would be the pushback is, well, then how come so-and-so is, Ronnie Coleman's doing 700-pound deadlifts and all this crazy stuff. And he's a genetic anomaly and he's on all these anabolics. Yeah, so it's like bad example. Most people would probably do better if they reduce the frequency they are training, just did five reps, train it two reps short of failure, but enough to send a loud signal of, you need to lift heavy weight and reduce the intensity and the supersetting stuff.

Last question is from MNHarris0401. Any suggestions for coping with continual chronic shoulder bursitis apart from regular cortisone shots? Oh, did you see Dr. Brink answered this question? No. Oh yeah, I reposted it. It was so good. Yeah, yeah. Yeah, pull it up while I answer it. Yeah, yeah, yeah, answer it and then I'll give you his- So bursitis is irritation of the bursa in the shoulder and it comes from dysfunction. So the shoulder joint's pretty complex. It's actually one of the more complex joints of the body, definitely the upper body, right?

So you got the humerus that's moving and the scapula that's moving and they move together and then you have an AC joint that kind of plays a role. And so if it's not moving well, you'll start to get irritation of the bursa, you'll start to get aches and pains. Correction there. This is a correctional exercise. So cortisone shots don't correct your movement. What cortisone shots do is they dramatically reduce inflammation at the point of injection. In the short term, this feels great. In the long term, not a good idea because what you see in the literature is like repeated cortisone shots actually increase risk of injury because inflammation's required.

It's false confidence too, yeah. It's also that, it's also just you need inflammation for healing. So for this person here, I'd say get MAPS Prime Pro, do the shoulder movements in Prime Pro, practice those often, get your shoulder to move well and slowly ease yourself into doing the traditional shoulder exercises and then see how you feel. So Dr. Brink answered this and I actually screenshotted it and reposted it in my story because I thought it was such a good, and it's common, so that's why I was like, oh, that's a good question.

Dr. Brink did such a good job of responding to this person that I wanted to share it. He says, first off, you have to ask yourself why are you having bursitis? How is the rotation of your GH joint, scapula, thoracic spine, cervical spine, rib cage, if all these are not doing their job, compensation steps in and things cheat. Quarter zone shots are like a piece of black tape over a check engine light. Figure out why the light is on and change the pattern. And so, MAPS Prime Pro, because we address all those joints that he mentions in there and working on the movement.

And by the way, what's great about Prime Pro, especially when you're doing left to right stuff, it's very obvious when you go from one side to the other, when you've got an issue on one side. That's compensated. MAPS Symmetry is good too, by the way, for a workout. That would be the follow-up program, right? So MAPS, the protocol for diagnosing yourself, trying to fix yourself, obviously, if you go see a movement specialist like Brink, that would be the most ideal. But if you're going to try and troubleshoot this and get to the bottom of it yourself, it would be to go work on all those things that we just talked about, as far as all the upper body, shoulder, scapula, things like that.

And you're going to do all those movements. You'll notice when you do them, there'll be a discrepancy between left and right, almost always. And there's normally a pretty glaring one. That normally points that here's where the compensation is probably coming from, is because you cannot do, on the left side, you could do that wall circle. On the right side, you are cheating and can't do it. It's just like, oh, big problem there. You're definitely compensating. Work on that. That becomes something you practice all the time, getting good at that, working through the videos that we teach in there.

And then a program you follow it with, or work in conjunction with it, would be symmetry. Totally. Look, if you like the show, come find us on Instagram. It's 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. 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.

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