 All right, here we go. Here's the giveaway maps resistance. What's that you say? It's the new maps program We designed it for people getting started with resistance training And then what we did is we included three workouts in that program body weight and bands Dumbbells and barbells and dumbbells Okay, so if you're watching you just found us or you stopped a while ago and you want to get back started You can get free access to that new maps program But you got to do the following leave us a comment the first 24 hours that would drop this episode So it's got to be in that time frame Subscribe this channel and turn on your notifications if you do all those and if we pick your comment We'll notify you and you'll get free access to the new maps program maps resistance now That's not all we are running a huge promotion right now So here's what we did because we're releasing maps resistance and we know it's for people getting started We also included a bunch of free stuff with the launch Okay, so just to help people out So here's what's included you get maps resistance and then for a short period of time You also get a year access to our private forum that way you have support if you have any questions We give you the intuitive nutrition guide to help you with the behavioral aspects of diet And we included two ebooks written on macro nutrients macros explained and macros applied that was written by Jason Phillips He is the founder of NCI coaching So we've included all of that together with the maps resistance launch So if you want to sign up, it's only 77 bucks and you get all that stuff So if you're interested head over to maps resistance calm and then use the code resist 20 For all of that and the discount. All right. Here comes a show Merry Christmas. Oh, you know what? I've been doing that to my son and he's I'm trying to get him to do that too Yeah, you know what you know the one of the number one questions we get I'm just telling the audience you guys know this that we get especially around The holiday season and then January right when everybody really wants to get into fitness Special for you guys today. Yeah that one of the number one questions that we get from people who already work out who are already Consistent who already have like a good relationship with fitness is like how do I get? My friends or family members started and then the other common question is those people themselves will ask us I've listened to your podcast or I really want to get in shape. I really want to improve my health How do I get started? What does that look like because we obviously make the case that if you do it the wrong way like so many people do I mean the statistics show that there's an 80% fail rate in the first year alone To your three or four. It's like 97% right So the fail rate is so high because people start the wrong way So and they're so motivated right now, which is like, you know That's that's the point to where you really want to make sure that you have the right plan The right focus established in order to even get to a good place where you can then build upon that Yep, well, I'm excited about this episode because obviously it was structured with the idea of Helping a family member or friend out get started on the right track at the first of the year But really this is for anybody who was Inconsistent the last 30 to 60 days which happens to a lot of people right including myself right now I've been the most inconsistent since pretty much Halloween Now that I have been all year long, which I think that's I think that's more common than it is not Just the holiday start rolling around it gets colder interrupts everything it does and it just easier to I'll get there tomorrow I'll do the next day and I think the biggest mistake I made most of my fitness career And I think a lot of people fall into this is when I get back into the swing of things is Going right back kind of where I left off and there's no reason for me to do that And what does it what does like the ideal scaling up of a program look like which just so happens to be? What I would recommend to somebody who is also just starting. Yeah, and I think it's this is an important point to make that How you get started with your fitness and health journey is so Important in the context of how you're gonna be able to maintain Those results and goals and how if whether or not you're gonna hit plateaus or get injured or feel pain The way you get I would guess I would actually say that the way you get started will I could probably predict with over 80% accuracy Whether or not someone's gonna be able to stay consistent and whether or not they're gonna get long-term success Well, you know what else this brings up We get a question all the time too is like if you guys were you know your 20 year old self Like how would you do it over again? Yeah, if you're starting like a fitness plan? How would you like I have definite opinions of how I would have adjusted and done things You know a lot more appropriately for myself to set myself up for the long term totally Now the biggest mistakes that I can think of and let's start with that like the biggest You know, I guess mistakes people make right when they get going and the biggest one I can think of is the programming is inappropriate and the programming refers to The workout itself, right? It's too much. It's it's always too much It's even too much for the like that that was my point of bringing that up is I'm guilty of this even being a fitness professional that when I go back into training Overdoing it when when and it's why you hear me on the show all the time Talking about my goal is to do as little as possible to elicit the most amount of change and it's really easy to overshoot that Especially when you're somebody who's motivated to change. Yeah, and this isn't just because if you overdo it You increase your risk of injury. That's true But also, even if you don't hurt yourself if you over apply The intensity or the volume, right? That's how long your workouts are or the frequency. How often you work out Now don't even if you don't get injured You're not you're gonna get to your goal much slower because Exercise is a stimulus that tells your body to adapt But if you overwhelm your body with too much stress from the exercise You're not gonna adapt nearly as fast because your body is really mainly concerned with with healing now Someone may ask what is the right stimulus if you're just getting started? It's not much and more than not much is too much and you'll get there slower So it's really important to understand that the right kind of programming and the right kind of workout We'll get you there faster and the wrong kind which is most workouts most workouts That are popular on social media or on YouTube or with fitness influencers are inappropriate for somebody Getting started. There's also the wrong exercise selection. This is another big one for me because People will do exercises that don't have a ton of value for them Now all exercises have some value if they're applied in specific ways for the right person but oftentimes people do the wrong type like I watch some of these workout plans that are popular and Good 80% of the exercise are so wrong for someone to get started I mean they'll sweat and they'll get sore and they'll move but they're not gonna move in the right Direction in terms of getting help but think of like my friends or my family members who they might Find a program that they they'll do from online but for the most part they're just gonna fall back on to what they know when they walk into the gym and Typically, it's like a few things And a lot of times it's it's not the appropriate exercises for them Or they're not trying to expand and really learn the the ones that may that move the needle the most Yeah, now here's a good rule of thumb. Okay Your workout, and this is true for anybody whether you're getting started or you're advanced You should feel more energy and you should feel better more invigorated Sharper at the end of your workout than you did going in if you finish your workout and you're like, oh my gosh I'm that killed me and like oh I need to sit down or you wasted you feel exhausted More often than not that means you just wait did way too much for your body and again It's not gonna get you there any faster. Well to Justin's point I think that the people go in there Just doing what they know and I think that leads to another one of the big mistakes Which is just lacking support. Yeah, you know, most people have this idea of okay If I go in and I exercise whether that be weights or classes or cardio and eat less I'll have success with my weight loss goal. And I think that's where they go wrong They don't know that they don't know and so they go in with with not enough or no support whatsoever And I just think that's crucial to the beginning if you want to lay a solid foundation and make sure you start Right is making sure you have the right kind of support. Yeah statistically even when we would manage big box gyms We would look at the numbers in terms of how often somebody would use the gym with people who worked with a trainer versus people who didn't and Typically when people work with a trainer average they'll work with a trainer between one to two days a week That's the average So we would look at how many more days they would come and how consistent and long they've stayed as members versus people Who didn't work with the train and it was like three to one I was like three times longer and three times as consistent the difference is when you work with a trainer They are Teaching you the right stuff. They're showing you the right technique, but it goes beyond that right not it also is not having support on the journey so if you look at studies on Consistency with exercise nutrition when someone does something alone versus when they do it with a friend or let's say a spouse The consistency the adherence is much higher When you have that kind of support like a support system, right? It can be really hard to get started and you kind of are alone and this brand new journey So it also means do you have the support of some of people around you? Supporting what you're doing people that can help you stay consistent and kind of you know be with you when let's say You go out to eat with them at lunch. They're not gonna sit there and pressure you to eat a particular way They're not gonna, you know get on you because you're you know working out instead of going out to get drinks Step of stuff so that kind of support. I think is also important I think it's a mistake that people go into a new fitness journey Without having that kind of solid support as well along those lines too is is the nutritional guidance I think another big mistake is people go in there and they Think they know what they should be doing eating wise and I don't know how many times that I've had to correct a Family or a friend who was going in with this idea of oh, yeah I'm just gonna restrict calories and move more and yes Initially, you might see some weight loss from that of course because you're moving more and you're eating less But quickly the body adapts to that and you're now at this place where you still want to lose 20 or 30 pounds But you're only eating 1300 to 1500 calories and now the body is stalled and you don't know what to do and how you start Nutritionally and exercise wise is so important to your long-term success as as complicated As Individualizing a workout or following a good workout program or finding a good workout program can be it pales in comparison to the complexity and challenges of nutrition, okay, so if you're trying to improve your health By the way, there's nothing wrong with with starting a good exercise program and not looking at your nutrition Everybody starts somewhere. There's nothing wrong with that. However, if you're expecting like body composition changes getting leaner Noticing big health improvements and you don't address the nutritional side of things and do that the right way It's gonna be much slower much harder and much more frustrating So the nutrition side is also very important and how you apply that also needs to be appropriate Okay, so what does that mean just like with the workout? You don't jump in and do everything all at once with nutrition Same thing you kind of start one step at a time allow your body to adapt get your behaviors to adapt Get used to the changes because whatever you do to get in shape is probably we have to do to stay in shape forever So they have to be lifelong changes. Yeah, and then nutritionally speaking. I mean, it's what it's a necessity It's a life necessity every day. We have to consume something, right? So that's the difference between that and then having like this new fitness routine that you're trying to be consistent with It's so those alterations and those adjustments need to be, you know, not too extreme And they need to be able to fit in and be similar to what you're doing, but just start really refining that as you go Now these are some of the biggest mistakes What do you guys see as some of the biggest challenges for these people's that deciding to head into this one of them Which I think is just because people don't They lack the knowledge around resistance training because if I say resistance or strength training someone They immediately think that you need lots of equipment. Yeah membership. Yeah, like I need lots. I need weights I need machines. I need to have cables. Like, you know, if I go run, I don't need anything but tennis shoes First of all, that's false. You can do resistance training with almost no equipment or resistance bands can be used For resistance training or strength training So long as you use resistance in a way to build strength and muscle, then you're doing resistance and strength training I mean just body weight. I could do just body weight, especially when you're getting started and they'll produce tremendous results You don't need equipment. That's the first. I think the biggest I guess challenge for people. Well, I think too This is why when back when we were trying to develop a fitness app and like kind of looked at the landscape of what was the Most popular and what people were doing the most they were all running based or walking based and this is just Something that people just recognize right away They don't need a lot of education to get into it and just get going and moving in General but if you refine that movement and really have a good solid plan where you know You're you're activating your muscles. You're you're really like going through the strength training program the resistance program You're gonna benefit so much further This actually kind of takes me back to like early years as a trainer when I I had clients that were like family or friend and They didn't have a lot of money to pay for personal training But you know probably once a year they come back around they want me to get them in shape for something and Actually, one of the first things that I'd have them do just to save them some money is I would write them up like a Very basic body weight type of little routine for them to follow for a couple weeks before they actually started paying me money And I was like one I know that's it's very low risk because they're just doing their body weight pretty easy for them to figure out and then always be like No, I want to start the weights right now. I'm gonna listen. Let's maximize the time that you have with me I know sending you this direction right now. You're gonna progress You haven't been doing shit for the last like six months. Yeah, recognize that. Yeah You just doing these body weight exercises watch how great of results if we also are Changing your diet and eating correctly in addition to you sending this this signal right this stimulus right now You're gonna you're gonna build muscle You're gonna burn body fat and it's a perfect place for you to start and then you come see me in about three weeks And then I can start to ramp that up and increase increase the weight So I love this as a strategy regardless if you have access to all the equipment in the world or not It's such a good place for most people to start. Yeah, some of the best exercises actually don't require any questions Which brings me to the next one which a lot of people this is why they don't even get started Because they look at their schedule They look at all the stuff that they you know have they have to do I have the kids I have my job like when am I gonna Schedule this in to my life like I don't have the time and I think it's because People have the under they they have the false belief that it requires a lot of time Yeah, you know like I need to I spent a lot and you have hours and hours and hours Dedicated to this in order to make any significant results. That's not true Especially with resistance training with resistance training now unless you start to get to advanced levels I mean you could do a lot. I could do so much With somebody just getting started with two or three 30 to 45 minute well planned workouts I can send the muscle building signal very effectively which is that little amount of time And in fact not only will I do it effectively but oftentimes any more is too much for that person Was this the number one excuse or obstacle from preventing so because I feel like yeah everybody I've ever talked to you like Time or it's not in my schedule. I just I'll get to it eventually like that was always like the excuse of Why they haven't just started and gotten into their program. It's all it's always time and money It's always it's always time and money and honestly, I think as a as a young trainer I made the mistake of blowing a lot of people out because I thought they needed to be in there dedicated like if I was gonna have success With coaching them I needed them five six days a week so I could burn the most because you and really back then the thought Process is I have control of that many hours in their week So I knew even if they were fucking up on their own I could counter a lot of that by training them hard enough inside the gym And so I wanted to see everybody at least three to six times inside the gym And it's so the opposite way of the way I look at things now It's like, you know what if I could meet any wherever you're at so if I'm not training at all I'm happy if I can get one or two days a week with you to get you starting so I can start to let I think you're right. It's they think they have to do everything at once Yep, and that again if that's your thought process like I have to tackle this Okay, all my tuition, right? I got to make sure I get at least three or four times a week Like it just seems daunting and so they pull back Yeah, how many begin how many people can you get started with resistance training and get them great results with 330-minute workouts or 45 minutes workouts a week. It's funny Doug when he hired me He had been working out He wasn't even a complete beginner from an experience standpoint and I convinced him that we're only gonna work out twice a week And he's like alright, I'll trust you we got to a 400 pound deadlift with twice a week, right? And he got significant results. You can get very very far doing that kind of stuff So it's not time is not an issue Especially when you first get started, you know 30 minutes 45 minutes two or three days a week is plenty when it goes far with resistance training right now the other one that I think that people fear is Just the lack of someone there to help them with like the cues and making sure they do the extra right And that's a real one, right? I think that's I feel like that's a valid very valid right if you are Completely foreign to the weight room and you've never trained and you don't know these body weight exercises you don't know these strength training exercises and Someone is telling you go do these things and you know, they you've never done it before I Understand the the hesitancy from that point like the fear of I don't want to hurt myself Or I want to make sure I know which also goes back to why I said the body weight thing It's such a good place to start these beginners is to get them to kind of just moving and moving the right way But I that's another big One that gets in the way for yeah I would say the only Achilles heel the resistance training is and it's also it's it's hallmark benefit It's it's it's so many different exercises and they can be applied so differently So it makes it incredibly individualizable. It makes it applicable to most be almost everybody But that also means there's a lot of potential complexity, right? So it's not like just getting our treadmill walking or getting on a stationary bike and riding There's squats and deadlifts and presses in different ways to do them in curls and press downs and rotation And so if you don't have that initial coaching this is why training and coaching could be so valuable It could be really hard to know what you're doing right what you're doing wrong So that I see as being a very valid, you know potential challenge for most people Now this last one has more to do with the fact that the programming is wrong Which also could be connected to lack of coaching, which is injury pain and over training, right? This this will stop anybody in their tracks, but it's so common for people when they get first when they first get started It's like they oh, I started working out. I was feeling good kind of tweak my back I had to take a couple weeks off boom momentum is gone. They stop working out where my shoulder always bothers me So I can't do those extra or not even be able to recognize what type of pain it is, you know If it's even just the burning pain That is just part of building muscles and getting some kind of you know Like a hypertrophy style training session where you're getting this pump you've never had before it's just like I think it the Unawareness of it and also to how to navigate through that when you do get joint pain when you do get these these things that come up You know, where do I go? How do I alleviate this and and how do I change my form or adjust things to make sure it doesn't happen? Well, I would make the case of one of the reasons why or one of the main reasons why this happens is is the poor programming is the I'm following this fitness influencer or my buddy wrote me this workout or so-and-so does this work out I did ten years ago. Yeah, so I think a lot of this stuff happens because I wish I remember What the what the the they did a thing I remember when we worked for 24 fitness They were talking about the number one reasons why people fall off their gym membership and this was the number one I want to say the average person Fell off within the first four to six weeks. I can't remember exactly what but I know it was it was relatively quick It was within the first month or two that and and it was a large percentage of those people that quit quit because of pain because it hurt or they hurt themselves and then they so they stopped coming and I think just a lot of that again is Going into it with with the wrong attitude going into it with the wrong programming and the wrong intensity And then it results in the joint pain or hurting your low back or or just the flat-out Frustration of you're killing yourself in the gym and you're getting out of it You're getting on the scale every weekend You're just not seeing the return and you finally what I felt like most of the people that hired me would say like You know, I don't I just did fucking I would rather eat the damn cookies and not exercise and be lazy and carry the extra Two pounds. What's two pounds? I didn't do all this shit just to get two pounds off And so they get frustrated they get discouraged and then you know, it's hard hard time getting back in Let's also talk about the the effects of just overtraining, right? You don't have to have injuries or pain But you can just over apply intensity volume frequency and what ends up happening people start to get burnt out It's like they work super hard They see some results and they start to feel kind of crappy and they start to dread working out and it starts to feel like This is not fun. It's too much and it's often because they're just overtraining or less dramatic They just don't see as much of results as they would have seen how they did it right That's true And that's the trap I think I fell into even being a trainer and coach for as long as I did because I you know the stubborn side of me They want to get right back in the swing of things would try and you know I cared more about getting right back to where I was benching and squatting versus why I do all of it Which is for the results, you know It's like if I really cared just about the results And I wouldn't be worried about this arbitrary number that I'm moving on the bar and just go for regular people But I'm a train. It's true though. I can accelerate. I mean, I know I'm guilty. I'm all you guys But I'm so guilty of this when I come back. And so, you know that I mean, yeah, I would still get results I think that's the part that I didn't realize that this was a problem because I would I would work my way through it I would still get results But as I've gotten more experience, I've learned like, you know, god I can I can turn it back on and just barely ease my way in and just slowly ramp up and see great Progress week over week with minimal effort combined compared to all right. It's January 1. I'm back, you know And then just like sweating and killing myself on day one. It's like that's stupid It doesn't make sense. All right, so let's talk about then how people should get started to maximize results Minimize pain injuries over training and really maximize the odds That they're going to be able to stay consistent that this is going to be kind of permanent Not this a lot of people experience where they get some results And then they go back to where they were before this up and down that people tend to experience I think to start with Your best bet is to focus on training your whole body, you know, two to three days a week That's a great play. It's a good generally speaking. That's a good place to start For almost everybody when it comes to resistance training most people if you're not doing anything now Really or you haven't for a while Two to three days a week you not only is appropriate because there's lots of different ways to apply exercise within that But it's probably the best application and you could get very far with that I mean you could actually get very advanced with three days a week. Well, there's two things I really like about that It keeps you from doing uh too much on a single muscle group And then it also it sets you up for if you don't get three days in that gym So if you end up having a slow start and you only get in the gym twice or let's say worst case in a one time At least I hit the entire body. This was a this was something that took a long time for me to register Also, I was a body part split guy forever And when I started training full body, it was kind of like this aha moment for myself like dude, of course You know because it shit happens It's inevitable that I'm going to be consistent for a while and then something's going to come up And I'm going to have a rough week in that rough week. I might only get in the gym once or twice Now running a full body routine. What's great about that is if I only got in once or twice I still evenly hit everything on my body that volume for your entire body that way And then it it yeah, it solves that problem not being able to make it As consistent as possible out of the gates plus two you really got to spend time figuring out what your Perfect dose is like what what does that look like in terms of You know, did I do too much? Did I do too little? It's better to do too little because guess what you could just ramp that up and it's not like a deterrent when you go to work out again Oh my god. I just I can't I'm too sore. I over did it. It actually limits you from keep progressing Yeah, actually it's easy to like as Justin said it's easy to move up if you're not doing enough When you started to do too much You're now so far behind often that you have to go through this recovery process Before you can go back to working out. It's a much harder set you back Not to mention most people double and triple down in that situation because they don't know, right? There's oh, I must be doing that more You over apply and then you see your results stall and then your answer double over apply Yeah to over apply even more super common. It's so common And this is also what leads to the what we talked about earlier about I think that's what the injury happens Is you already were over applying the intensity and volume that you didn't need to to start And then when you hit your first plateau your first answer is to Apply apply more volume and more intensity. Yeah, and then this next one. I think it's also really important Which is start out by using minimal equipment. Now. Why why is that important because if your workout as you're getting started, which is the The most touchy period of whether or not you're going to be consistent Whether or not you're going to be able to get that momentum going and build some discipline Whether or not you're getting things going on the right track If you're relying on equipment that is only available in your gym Or complex exercises that you don't always have access to Then the odds that you'll be consistent start to drop, right? Let's say you don't make it to the gym Well, I can't work out at all because I they only have the machine that I use and I don't my workout doesn't have any exercises Or to replace that or whatever So I think it's important to start out with very basic Or minimal equipment with your routine because it just increases the odds that you'll be consistent And it gets it gets things out of the way, right any potential Blocks or hurdles you're moving out of the way. Like I said, I've had that happen before where I'll help a family member And they'll because their workout depends on several machines and they can't go to the gym Well, what do I do now? Like you know, so but but if your workout depends on no machines doesn't matter, right along those lines I think too you should you should stick to 30 to 45 minute workouts Probably two sets per muscle group the full body routine that you're talking about Is a great place to start you don't need to be in there for an hour or two hours when you're first getting started 30 45 minute workouts two sets or so per muscle group I think is is plenty especially if you're getting in there two to three times a week That's plenty of volume for the there's a big myth that you need to work out much longer. I'll tell you what I often have workouts that are about 45 minutes long. I've been working out for Decades, um, and you know, how do I do that? Well, I mean at my level, which would be more advanced My intensity goes up. I'm resting less in between sets. I'm still resting but not as not as long I'm doing more challenging exercises. So there's a and resistance training is literally it's imagine a light switch You got to set that switch on to send the muscle building signal. That's all it is So if if you send that signal on any more now is just taken away from your body's ability to adapt, right? So 30 to 45 minutes when you first get started is a great place to start It's a great place to get going and then again you can go very far with that now along with that Now I don't I know we talked about earlier how valuable coaching is now in a perfect world Um, if for anybody who got started with resistance or strength training They would hire a really good trainer or coach and I'm going to be honest here case scenario. That's nothing can replace that Nothing can replace a really good coach that's going to train you one-on-one Watch your form design your routine for you make suggestions be there, you know supporting you Nothing's going to be better than that now the the challenge of that of course is a finding a good trainer and b Can I afford it? Personal training is not cheap. It's not inexpensive Here I know where we live here in silicon valley We're gonna pay about a hundred dollars an hour For a decent coach and even in other places where it's much less expensive. It's still 50 bucks an hour And for some people that just doesn't work Um, and so you know what we did is we created a resource and and this is true now This side of our business makes us almost no money But we did this literally because of this because we are all trainers We created mind pump tv, which is a youtube channel That is dedicated to exercise demos right so when you do your workout if you really need like you want help And how do I do this right? What are the coaching cues? What to look out for look up the exercise on there and odds are we'll have it on there Especially when you're getting started Yeah, no and the way to do that I've had to do this in my dm So maybe I'll do in the podcast right now I was like if you literally go to youtube channel And put in mind pump and then think of any exercise you name the exercise We've probably shot it. There's not too many You know standard movements even donkey kickbacks. Yeah They're they're in there too Uh, but yeah, like salis point. I mean when we first did this the the podcast we knew we would be able to Uh in long form articulate our points that we're trying to make when it comes to exercise and fitness The youtube channel was designed to complement the conversation that we have and then also the mind pump free.com Those things are all really designed to Basically help you for free and if you want to go build your own program if you want to go figure things out for yourself We wanted to give you the resources for free there Then of course we make our money by selling programs And that's I mean because I'm sure there's a lot of people that are just like myself Which is like, okay, just I'd rather have it all done and organized in one place than have to go search But it's there though when you look at the mind pump tv when you look at all the episodes that we've done Any question that you could have around like what should I be doing for these first? Couple months of getting started the the answer is in there. Yep, totally. Um, which takes me to the next one, which is Listen to your body or at At the least don't ignore your body. So If you're just getting started and you're starting to feel like crap Or you're not moving very well or a joint is starting to hurt or you're feeling like, uh, this doesn't feel good Don't ignore your body and what a lot of people do when they first get started is they ignore their body because they Want to see the scale move, right? Oh, I lost a couple pounds They feel like crap. They're not sleeping good because the workout is too hard But they're ignoring that it's all about the scale You got to listen to your body because if you work with your body, you'll get there much faster and more consistently If you ignore your body, your body will win by the way It's not a battle that you're gonna win if you're overdoing it and you're ignoring the signs the stiffness Over soreness the pain. I don't feel good those signals will get louder and louder and eventually they'll get you to stop working out Or they ignore those signs and symptoms because they look at this as a temporary Uh goal that they're trying to achieve and get to and then it's just going to get easier Once I get to this certain place that they've had, you know, in their mind of how I'm going to get there So I have to push through I have to do this by all means necessary And a lot of times, you know that leads you down a dark path because your body really is Talking to you and in trying to communicate whether or not you need adequate rest whether or not You know, it may be too much intensity You know a lot of those other factors like you have to just be very aware of how your body is responding Not to that point. So how much uh, how much content is dedicated to that on maps macro.com I know we built you built that pillar page out on there Yeah, and there's a ton of like free resources on there How much did you talk about that on there? Do you listen to your body with nutrition? There there's definitely there's uh articles on there Talking about that. So maps macro.com, uh, you know, that speaks to the nutrition side So you can figure out how many calories and these are rough. Okay, the rough estimates But they're way better than you know, running in the dark Yeah, so you can get kind of a rough estimate of how many calories your body Is probably burning and then how many calories you should eat if you want to lose weight or gain weight And then there's lots of articles and blogs connected to that That help you with you know food intolerances and behavior stuff And this is that like the nutrition guidance that I think a lot of people need But you know, when we're talking about listening to your body think of it this way, right? And the first thing your body will do And this is akin to you know, how we communicate with each other, right? You're trying to get a hold of someone and it's not that urgent You might send them an email. So what the body first does, right? It sends you an email ignore the email and then you'll get a text You ignore the text you get a phone call. I'm not going to answer the phone. Now. They're knocking on the door But before you know it your page is black. Yeah Before you know it it's your body is Over you while you're in bed screaming at you. Okay, so that's what happens as if you continue to ignore your body The signals get louder and louder until you absolutely can't ignore them anymore So this is a very very important part and then for the nutrition That's complex that takes time. So the best advice I can give you now for free is to Be patient and start slow and we've done podcasts dedicated specifically To this process with nutrition But our maps macro.com page is free And that will help you with the information aspect proteins fats carbs calories that kind of stuff Let's talk about that a little bit though because even I think that we have one of the best macro calculators on the internet That's free for you to use but even that is it's still Not perfect, right? I've had people message me. Hey, I plugged everything in. I've been following this and this is what's happening Or I'm not seeing results And and I think that's why and you you alluded to but I think we should expand on it that Those those calculators. I don't care ours. Anybody's is not perfect now Somebody might experience plugging in and it is perfect for them. It might align just right, you know It's up but for the for most people it's a good place to start Yeah, it's a general guideline Yeah, and the idea is that you have a place to start And then based off of these body signals that you're talking about what you're seeing Am I putting on more weight on these calories? Am I losing am I losing too fast? Am I staying the same? Am I how's my energy levels and the idea is to kind of figure out? Okay Here's where I feel most comfortable and now okay if I want to build muscle Let's add you know 250 or so calories a day Maybe bump my protein up a tiny bit like it just gives you a baseline The idea is not for you to follow it like it's a rule like this is where your body is supposed to be It's some generic guidelines And it's a bunch of formulas that we've put together to get as close as we can To give most people a good starting point But the answer is not to just follow it blindly. No, and that's why listening to your body is so important You got to pay attention To those signals and take it slow with the nutrition like you do with the with the workouts and you'll get there You're more likely to get to your goals and more likely to stay There when you finally do get there now again, we're trying to provide answers We're trying to help people get started But the truth is a lot of people watching or listening right now They want things kind of you know planned out for them. Like I need it mapped out. I'd like It all condensed and put together So that I can just see when to play turnkey. Let's go Yes, and so what we've done is we've actually created a new maps program specifically for People like this So we have programs that are great for beginner beginners But we didn't have one for people that are maybe a little bit a little bit better off That really want to get started with resistance training and we also didn't have like all the support that we're talking about So here's what we did right? We created a new maps program called maps resistance And it's exactly for this person somebody that's getting started doesn't have any major movement issues Isn't so deconditioned that they they got to be very careful when they get started But they just they just haven't done resistance training before and they're ready to get started or somebody who has In the past and they just have been off. They haven't done it for a while, right? So a lot for a while right or if you're listening and this is when your friends or family members This would be good for them to get started So what maps resistance is it's exactly that and then in that what we did Is we actually put three Different workouts and all three of those workouts are phased and everything right so full blueprints but just like tailored to body weight specifically Dumbbell specifically and then dumbbells and barbells. Yes. So you can even progress through So it's like it's like you could progress through that with minimal equipment a little bit more equipment and then even More equipment all the workouts include Priming exercises to avoid injury They're all designed around this two or three days a week 30 to 45 minutes All kind of what we're talking about and then of course there's videos in there so you click on an exercise And to speak into sort of the accountability piece. There's one feature in here We didn't put on any of our other programs that I I thought was a great addition Where actually you could follow along so beat by beat you can actually Play this either on your tv or on your phone And so if there's any confusion or you haven't done any sort of the any of these exercises before you can Just follow along directly and go through the whole workout right right You also are throwing the forum in there so you have that support and guidance so you're talking about Yeah, so so and then of course as while we're launching this we were talking and we're like, okay We're going to tell people like all the mistakes and all the things they need to do We need to be able to provide them with a solution for all of this So the workout portion is taken care of with maps resistance But adam just said support and we said we would about support We just talked we're going to talk about that in the episode. What can we provide for support? Well, we have a private forum that you have to pay for normally to get into We're throwing that in for free and what you can do is you can get in there And if you have a question about anything or hey, I felt this with this exercise or I noticed this thing You go on the forum We have other trainers in there other coaches other people who follow the programs Doctors and then ourselves you can even tag us in there Normally that's $97. We're including that in for free for the first year Um, and then we put in more good Yeah, and then we we this is the first time ever that we're doing this Which I'm really excited about because the number one question we get asked all time is nutrition related And we've stayed away from that It's the reason why we partnered with nci is because we wanted a A trusted source that would provide that information for us We know that that's a full-time business in itself to help people along those lines And what we got was for jason to provide both of his ebooks, which are 97 bucks for those two books that for absolutely free with this program And it's macros explain and macros apply to really help somebody Figure out what they should be into a combination of that with our our macros.com and all the resources that we have Plus the forum should really help people formulate the ideal nutrition plan Well, there's also the intuitive nutrition guy that we included So and the reason why we did that is so intuitive nutrition guide is much more focused on behaviors And helping you identify and work with behaviors around nutrition if you listen to the podcast You know how important we think that is and and of course the studies Back and support that so that's also in there. And so what we've done is we've put it all together As like the perfect, uh, you know bundle or a combination of things that help someone get started Whether it's you listening or for all the tools you need just in one spot Yes, and and this is how we priced it 77 bucks. So 77 bucks you get all of that Access for life except for the form what you get for one year Which is included with that and that's pretty much it So you can literally apply all the stuff that we talked about in the episode and you'll be just fine It's going to require a little bit more work a little bit more searching But we also have free tools that can help you like mind pump tv. Of course, there's the podcast Uh maps macro.com which can help you with macros But if you want it all in one place and it's all written out for you with demos blueprints and the whole deal Then what you want to do is you want to go to maps resistance.com And it's only it's it's for a short time. We're not going to offer this forever with all those things But it's there and again 77 bucks And you get all of it. So and I don't think they need a code. Do they dug? Is it resist 20? I know they do not Well, they do need a code. Yes, it's resist 20 to get the discount Okay, so resist 20 is the code you want to use and that's 77 dollars for all that stuff So we hope that'll help and if you have any questions, of course You can find us on instagram and try and dm us We can't get to everybody but we try to answer as many people as we can You can find Justin at mind pump Justin me at mind pump sal Adam at mind pump adam and one more place to get free resources Mind pump free.com. There's more free written stuff there that can help you get started as well So we wish you luck and we hope you can stay consistent