 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 DeStefano, Adam Schaefer, and Justin Andrews. In this shocking episode of Mind Pump, so for the first 13 minutes we do our fun talk. We talk about the show, the defiant ones on HBO, HBO, highly, highly recommended, awesome, very motivating series. We talk about Beats headphones, the necessity to adapt in business and in life. And Adam talks about the book, Blue Water Strategy. I also mention Four Sigmatic. I like to take Chaga and Raishi, mix them together for an incredible well-being mix. You can go to foursigmatic.com forward slash mind pump, that's four, spelled F-O-U-R, Sigmatic, S-I-G-M-A-T-I-C dot com forward slash mind pump and enter the code mind pump at checkout for a discount on all of their products. Then we get into the questions. The first question was what our thoughts are on animal flow and how would we use animal flow in our training? The next question is what is the best way to properly speed up your metabolism? Everybody wants a faster metabolism. It's easier to be lean when your metabolism is hot. There are ways you can train to speed it up, and there are ways you can train that will slow it down. Then we answer the question, when is it better to do cardio right before you lift weights or after you lift weights? There is a right answer you'll find out in this episode. Finally, we get a little bit, it's a little cringy, right? A little TMI. Oh, weird. Justin always goes a little too far. I asked you ahead of time, should I go with the one that's not so crazy or like the crazy? Anyway, I went crazy. It gets sexual. The question was what's the most embarrassing thing any of us have ever got caught doing? And it starts with mine, which is bad, and it gets progressively much worse. That's at the end of the episode. Also, this month, enroll in any maps program or any bundle, and you're going to get something for free. So this is how it works. Enroll in any maps program, and we're going to give you maps prime for free. This is true for all of the bundles as well, except for the super bundle, which already includes prime. So if you enroll in the super bundle, which is one year, it's worth of exercise programming. In other words, your entire year is planned out with different phases, different training adaptations, everything. We will also throw in the correctional maps prime pro for free. And lastly, if you enroll in the prime and prime pro bundle, then we're going to give you maps performance for free. So this month, everybody gets something for free to complete their program. The place to find it all is minepumpmedia.com. I just finished the, fuck, the document. The defined ones? The defined ones. I've just finished it. By the way, highly recommend if you want any motivation at all for anything. I don't give a fuck what you're doing. Yeah. Watch that shit. Because you and my girl will watch it at the end of it. My girl is just like, I need to write. I need to do more. I need to do a lot of things. You just get so much, so motivated. But, you know, when the whole beats thing and how they just turned that into this, they sold for $3 billion for these headphones. And the way they made them popular was by putting them on celebrities. Because that yo Vini guy, he's got all the connections. It's just funny that you that you're wearing beats that are fucking disintegrating off your face. Totally. And I have these cheap Sony's that look pristine. Well, I mean, the sound quality is amazing though. So you can't take that away. Well, that's what they did so well, right? They put so much money into that, right? Making because, you know, Dre was behind that, right? He was behind. And he's a guy that is known for his ear and his sound. And of course, he's going to put something together. It's awesome. But probably not thinking about all the other things, right? Making it cool and hip. And like, oh, this might not be as functional, right? Because function is not the most important piece to these, right? And you probably do what I do, which what's ruined them is working out and sweating in them. So if you didn't work out. Yeah. Well, what's wrong? Because yeah, you're right sometimes. Because I've gone through four. So I've snapped one up here. I've had the speaker go out in another one. And I've got one disintegrating like yours right now. And those are the one that has made the longest. It took me forever to get them to charge again too. Because like, I had to like, like jimmy it and jockey it. And I finally found a cord that'll work. And I'm like, yeah, I can charge my headphones again. Yeah. That was a problem too. Yeah. That documentary. We'll go ahead. You know, along the lines of what you said in regards to that reminds me of the book hit makers, too. And how it's funny how once you read a book like that, too, how you start to see all these other things like in life where it's like, oh, that makes so much more sense now when you see that. For example, what you said about how he made every famous person that came through his door, put those on and he snapped a picture of them and got it out. You know, this is this whole idea of, you know, people are this generation now and even our generation, you see people that are trying to get into the social media world and everyone's trying to look to hack the system to get out to create a video or a post or something that goes viral. And you just don't realize like the likelihood of that. It's like winning the lotto. Like going viral. No, but if you get a bunch of influencers. Right. But if you talk about if you have a solid product, right? A solid product, which it is, it's maybe lacking on the functional side, but it's cool and it sounds awesome. Well, we're not built for longevity. So they use like plastic parts here and there and they kind of, you know, skimp on that kind of stuff, but it looks amazing, presentable, you know, like it sounds great, but then it just disintegrates. Well, the story behind it has become as much fashion as it becomes. It is. And the story behind it, what's so fascinating about it was at the time, because a lot of people or young people may not realize this, but our generation knows this, that the industry of music was so strongly disrupted by technology that it literally threatened to completely ruin and change like fundamentally what it looked like. Like, and if you were in the business of music like Dr. Dre was and like Jimmy. Iovine. Iovine or whatever was. It's Iovine. Iovine. Yeah. And these guys, especially Jimmy, that guy's, he's a fucking mogul. Like he's developed talent and produced talent going all the way back to like Bruce Springsteen and the Rolling Stones all the way moving forward to Primus and Marilyn Manson and Dr. Dre and all those. He sees this. He sees this wave, right? Like, oh, shit. This is for the first time ever something that literally is going to threaten our business and could put us all out of business easily, very easily, you know, here's a technology that allows to get music for free. Why would anybody buy my shit? And what does he do? He adapts. Yep. He adapts and says, okay, we're not going to be able to fight this. So let's how can we adapt and work around it? And what he did is he created beats and the model where they get music, which is kind of like iTunes, working with iTunes or whatever and partners up with streaming partners up with what's his name from Apple, Steve Jobs and creates this product that makes him more money than all of his other products combined. All the greats do this, right? All the greats. It's about adaptation. All the greats have this ability to do this. I'm actually reading a great book right now called Blue Ocean Strategy. And the idea behind it is that, you know, all businesses are in blood infested waters full of sharks. And the whole idea of the book is you should always be searching for your blue ocean. And it's inevitable that even when you find blue ocean sooner or later, that gets shark infested in bloody water also. And the people that end up getting gobbled up or businesses that get gobbled up by sharks and end up dying are those that stay in that blood infested water forever and they're constantly trying to figure out versus pivoting to, you know, blue water, which all your and they give examples of some big companies. And I think everybody that you've ever seen that's a huge mogul on that level that, yeah, they're always, they're always reinventing themselves. And then there's examples of hard headed companies and businesses that refuse to adapt and change and just fucking die like Blockbuster. Blockbuster is when Netflix even approached them, right? Blockbuster is one of the best examples I can think of like Netflix literally went in there and said, Hey man, we got this great idea. We want to partner with you. Blockbuster laughed them out of the room and fucking three years later, you know, Netflix won't even let them give them a blow job. Like that's, you know what I mean? That's where they were in just a few years. It's just a few years like this and this is funny because it's almost like a parable for life. Like life in business life, your body, diet, whatever, it's going to throw shit at you. And you can look at it like where you're trying to hold on to dear life and be like, I will not change or you can look at it as opportunities because all these disrupting technologies and business are also all opportunities. Anytime you have something with your body, you know, with exercise, diet, hey, you know, my knees kind of tweaked right now. Yeah, I can look at it and say it sucks because it can't squat heavy anymore. Or I can look at it as an opportunity to change my training and direct it in a particular way. Same thing with diet, same thing. Just if you have that attitude, it seems like you're just going to kick ass because every time there's change, there's opportunity. How you do anything is how you do everything. God, man. I mean, watching that documentary was just, and Jimmy Iovini is just a fucking, that guy's a maniac. He just stays true to, you know, like he sees things and he like immediately takes action. You know, like a lot of people are very hesitant, you know, when they see all these signs and warnings and all these things. But like, you know, and he had this like gift of even seeing like other people's songs that were just sitting on the shelf and presenting it to another artist, he knew would just kill that song and he was right, you know, most of the time. But like, you know, it's a fragile situation when you have artists and you're trying to like, you know, like present it. So it's interesting, man. It's interesting to see how he created that. Well, I love to unpack that, exactly. And how he created that. Like how did you get that point? And it starts with the building of your net circle and all the hard work and laborious hours that he put, which I love the documentary because it shares the grind, dude. It shares. And how he felt like, like insignificant. Like he didn't feel like capable to take these jobs on as he's doing them. Like he admits like, I'm not your guy, you know, but I'm going to do whatever I can to learn this, you know, like I could totally identify with that. Do you guys, so I was going to ask what parts of that, because there were some parts that really resonated with me that were really interesting. Like one of them was, I don't remember his name, lead singer of Nine Inch Nails. Trent Reznor. Yeah, because he was part of Interscope. And he was with another label and wanted to leave that label. And the reason why he wanted to leave is because he was being kind of micromanaged. And he's like this artistic genius. And then he goes and works for Interscope. And they're basically, and he's like, I want you guys just to leave me alone. Let me do my thing. They're like, done. Let me bring in artist I feel, you know, I'm interested in and let me manage and bring on the label. And Jimmy's like done, done, done. You got it. The part of that that resonated so strongly with me is as I get older, I'm recognizing that a lot of what I do, if not everything I do is completely driven by passion and spark of creativity. Nothing else. And if somebody forces that on me, it's gone. It's dead. And it doesn't, it's dead. It doesn't make, and in fact, it makes me run the opposite way. So when I heard him say that, and I saw how they worked together, I was like, oh, fuck, that really resonates. And then the other part that resonates with me was Dr. Dre. Dr. Dre is very different than the rest of the guys in NWA and how he approached business. He's also very much a passionate, creative individual. But what's funny about him is you think of Dr. Dre as being like this mogul and hip hop. And he talks about how he wears the same fucking clothes every single day. And he really doesn't care about fashion, doesn't care about any of that shit. He just cares about his one passion, which is creating music. And that really resonated with me also, because there's definitely things about me that I just don't care about and I don't care that I don't care about. And it came out. And so when you see someone that you look up to, you say the same thing. Makes you feel better about yourself. Did you guys resonate with anything in that? You know, I'm more on the Jimmy side, dude. I see, I saw a lot of parallels with just the way he gets after work, man. And I feel like I had the same attitude in business where like, okay, I knew maybe I was in over my head or I don't know a lot about this, but it never scared me away from being thrown in the fire. Like bring it on, I'll figure it out and I'll bust my, and no one will hold myself, no one will hold me to a higher standard than myself. Like I have that nothing is good enough until I feel like I'm killing it. And even when I'm killing it, I still think I can improve upon it. And I'm always reflecting on my stuff like that. So I feel like I can become, which I think you can become very manic that way too. You know, you could get into your stuff where, you know, I've tried to learn to balance that. I think you just need to learn to take advantage of how you're naturally feeling. So what I mean by that is we've all experienced this. I've worked with you guys long enough to see this happen in all of us, where we get into a phase, either as individuals or as a team where we're just on fire. We're just fucking on fire. And at that time, it's good to fucking work a shit ton of hours and do everything because you've got it coming at you. And then there's moments where you feel a little bit more tired and need a little bit more balance and need a little bit more whatever. And that's the time to do those things as well because it'll help bring back those moments of spark and energy more quickly versus trying to fight it all the time, trying to push it when then that'll just kind of extend how long it's gonna take before you get that other spark of creative energy. Now, I know I'm supposed to... Doug's waving at me to mention our sponsor, FourSigmatic. So I will, and I want to tell you guys, actually I had you try Adam and I had Taylor try it, a combination, and I want to share with the audience of what I've done with some of their products. So the FourSigmatic products that I'm most familiar with, the ones that I use the most, are the Cordyceps, the Raishi, the Chaga, and the Lion's Bane. I like all of them for different reasons, but there's two that I've combined that I feel, 20, 30 minutes later, amazing. Like I feel so good. That's the one I had you try with the Chaga and Raishi mix. I don't think you've tried it yet, Justin. I haven't. I'll have you try it too. I gave some to Taylor. Taylor, same thing, is it's like, I feel great. Both of them have enziolytic properties, so anti-anxiety properties. Both of them have adaptogenic properties. Both of them seem to have this kind of acute properties that give you kind of a sense of well-being. It feels like together, I get this kind of synergistic effect. So now, I don't even take one or the other by themselves. I always mix them. Love them. Great combination. So if you get a chance, give them a shot. Try them out. This quiz brought to you by OrganiFi. For those days you fall short on getting your organic veggies or whole food nutrition, OrganiFi fills the gap with laboratory-tested certified organic superfoods to help give your health and performance the added edge. Try OrganiFi, totally risk-free for 60 days by going to OrganiFi.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MINEPOMP for 20% off at checkout. Okay, our first question is from Miss Kelly Christen. What are your thoughts on animal flow and how would you program it? Oh, animal flow. You guys are a little bit more familiar than I am. I'm familiar. I'm not certified. So you can actually get a certification in animal flow. And I believe your buddies over at NorCal, all the stick guys. Yeah, Dennis and all of them. Yeah, they're very versed in animal flow. And that's where I was more exposed to animal flow, just like talking to them and watching what they do with their clients. And also Dr. Brink as well is another person that I know is very fluent with animal flow and what that's all about. Primarily, it's just like, obviously, it's very focused on movement. It's very focused on the intent of the movement and to express, take your joint through full range of motion, but in a way that kind of combines movements together. So it's kind of an interesting type of way to train because it involves a lot of mobility, obviously, but now we're creating tension and we're trying to slow down but do it in a way that is graceful and you can flow through these different positions and rotations that make sense. Are these movements inspired by animals? Yeah. Okay. So like a duck walk would be considered. You have the duck walk in there. Beast position. Yeah, like gorilla or... You go from beast position, you kind of move forward. Yeah, you go into, yeah, it's kind of like a hybrid of yoga meets dynamic kind of stretch. Is it continual movement? We take bits of this and we've actually shared some of it in our Prime and Prime Pro program and we take kind of pieces of this. I know we've shot a couple of YouTube videos. I do like a walking lizard with a rotation which would be kind of considered a animal flow. And mind you too, I'm talking in general, right? Because there's a certification which I do not have that I'm sure has a protocol of breaking it down like Justin was starting to. The idea and the concept is you're doing all these animal moving patterns that require different mechanics and like Justin said, you're focusing on the intent. So it's not just getting down and bear crawling just for the sake of bear crawling like you did in football practice when you were a kid. It's like actually paying attention to what foot gets picked up first, how the toes strike through the ground and you're focusing on every bit. It's very proprioceptive based. The whole time you're just being hyper aware of where you are in space, what your body's doing, what you're capable of manipulating. So even with your vertebrae and with your shoulders, your elbows, your wrists, your fingers, everything has a purpose and an intent in the movement. So yeah, it's like slowing down and that is the pure intent of the protocol. It really depends on your goal on how somebody would decide if it's this for me or not, right? Because I know guys, and there's a few IG pages, I can't think of a name off the top of my head, but this is all they do. I was just going to say, has this turned into camps? Yes, absolutely. The knock I have on it or what I don't like with it is I think there's incredible positive things about it. Like our boy Aaron, I know, is a big animal flow guy. You see him move that way a lot intentionally and so it has tons of benefit from him. Mike Fitch, I believe, is somebody. Yeah, he's the creator of Animal Flow, but yeah, and somebody else said, there's always this sort of, I don't know if it's like a fight or it's like some kind of dispute as to who came up with the concepts and who created certain part of these movement patterns because there's certain type of foundational type movements that certain people claim that they created and so there was some dispute as to, even with Animal Flow, where their origination came from. I'm sure on our forum we'll get schooled on it because we have enough people now that there's probably some certified Animal Flow people and people that know the history of it better than even we do, but what I can tell you where I was heading is that, it can turn into a camp, just like mobility camp and just like CrossFit and just like every other modality. I think there's incredible pieces that you can take from it. We use different stuff, I'm sure, in all of our routines indirectly, but again, it's not the end all be all unless that is your goal, that you want to move like an animal. Do you want to have the ability to move like a duck and then be able to move like a lizard and to be able to transition back and forth between that and that's really cool to you and because you see the carryovers of how it makes you feel because let me tell you, if you can do that, you're going to be extremely connected to your body and probably not have a lot of aches and pains because it requires so much mobility and connection. Now, do the animal flow people, the camps, where they're like, this is the be all end all, do they then as to resistance training and kettle bells, are they like, no, that stuff is all you need is animal flow? Do they talk like that? Do you know? I'm not in the world. I couldn't voice that for them. I just know what I've seen in most of the videos just entail body weight and like adding more tension into these unique flow patterns and yeah, they call it like primal movement patterns which is what I was alluding to is there's a couple different gurus out there that claim that they were the ones that came up with these primal movement patterns that everybody's sort of replicating in their specific modality. Well, you know what I like about it from what I know is I like the name and I like the way that they've used animal movements as the basis. From a marketing perspective, it's brilliant but there's also a history behind that. Some of the oldest, if not the oldest forms of martial arts and philosophies are based on animals. Even the most ancient religions, you know, the zodiac signs, the constellations were all, and I can't remember the term that they use to describe, you know, things that are based on animals but they are, they're based on animals, all the symbols of the, you know, many symbols of the zodiac, of course kung fu, they would watch animals and try to mimic their movement and develop fighting styles around them. There's definitely some interesting information in observing our animal, you know, friends or whatever and how they move and then applying some of those things to humans and what that does for our movement and mobility. I think it's brilliant from that particular perspective. Yeah, I mean, it's a very interesting concept and I mean, as far as like applying it into your programming, like anywhere so like maps performance has days where we just focus on mobility and like really the movement is the focus that day even though it's stretching, you're actually like going through these mobility flow so you could replace some of these mobility patterns that we have in there with animal flow or even, you know, like working on certain like very specific primal patterns like we have in our Maps Prime Pro, which that way we can at least start to activate certain parts of your body that may be not so active. Quick commercial break. Hey, people ask us all the time how they can support Mind Pump. Here's what you can do. You can go to www.brain.fm forward slash mind pump and get 20% off brain FM for meditation or focus. You can also go to audibletrial.com forward slash mind pump and get a 30-day trial plus one free audio book. Lastly, you can go to getnatureblend.com forward slash mind pump and you will get a discount on Ben Greenfield CBD products. Next question is from X-E-F-R-E-N-X-X. How do you properly speed up the metabolism? Yeah, good question. Nothing will do it better than probably, oh yeah, I was going to say that maybe you're right. I was going to say building muscle. Yeah, that's a great, I'm glad you said that, Justin. Yeah, because you're probably, I mean, that's probably a better way to say it. Just get healthy. Yeah, because a body that's in poor health, you're going to have all kinds of hormonal and metabolic issues. So that's the overarching like that is the priority is to achieve optimal health. Maybe an optimal health will store body fat the way it's supposed to and will, it'll burn a little bit more calories. Your cravings will match what you need in terms of food. So we all know this with proper health, but even if we break it down even more, one thing you want to consider with your metabolism is this. You can pretty much take your activities and the decisions, you know, the things that you do that will affect your metabolism. You can put them into two categories. Things that do a good job of burning calories manually and things that teach your body to burn more calories automatically. So, and here's an example. Cardio burns more calories than weight training typically. So if I go for a run for an hour, I will manually burn more calories running than I do during the same hour of resistance training. Maybe even twice as many calories or more. However, only one of those forms of exercise is teaching my body or signaling my body to burn more calories all the time. Only one of them is accelerating the automatic calorie burn, which is what you want from a fat loss perspective because manual calorie burning is tough, it's hard work, and it's not effective. Like, how many calories do you think you could burn in an hour with a really hard workout? I don't know, maybe a thousand if you're pretty fit. Yeah, maybe if you're fit and you're fucking going nuts. But most people want 500, 600 calories. That's still high though, yeah. It's like 200 for your average person. How easy is it to eat 500 calories? Everybody listening right now could eat 500 calories in five minutes, no problem. So what you want to do besides being healthy is you want to gear your exercise around signaling your body that it's in its best interest to burn more calories. And the best way to do that is to prioritize muscle because muscle is an expensive tissue on the body. The more muscle you have and the more conditioned that muscle is, the more calories your body will burn automatically to support that muscle. If your body does not think it's in its best interest to have that muscle, then it won't, and you won't speed up your metabolism. And an excellent way of doing that is to tell your body to be extremely efficient with its calorie burning and just to have endurance, which is what cardio does. So cardio actually does the opposite of speed up the metabolism. Cardio, besides doing cardio to improve your health, once you go past that, like the healthy aspect of cardio, once you go past that, all extra cardio slows your metabolism down. Contradictory bomb that you just played. It's so subtle, but a lot of people think completely opposite of that. Their go-to is cardio to rev their metabolism. I think that's going to be the answer. This is why I can't wait till the revision of the nutrition guide is out because I know you get into this and we talk about intuitive eating and understanding. We talked off air the other day about the body systems and how we separate all of them. And it's really crazy that we do that because it's really all one system. We're one body. We talk about all these separate systems, but we separate them for learning purposes and teaching purposes to understand an area of the body that works together. But in reality, it's all one big one. And when you think of it more like that, you have all these different parts of this one major system that's not operating correctly, that's going to affect your metabolism almost more than anything else. And that's definitely a conversation of mine that has changed from the old trainer to a much older, wiser trainer. Now, when I talk to people, I speak way more to sleep and stress and stuff like that, even more so than diet. Diet's always up there, of course, and exercise because those are very, very important to keeping yourself healthy and strong and burning fat and building muscle. But you know what? If you're not sleeping, you're stressed the fuck out like there's wheels otherwise. Yeah, you're never feeding your body the nutrients that it needs. You have a major deficiency somewhere. I mean, all these things are going to have a play and a factor in your metabolism overall, even if it doesn't seem like it affects it directly, it does indirectly affect it. And getting that all squared away first will, I think, have the greatest change on your body's composition or what you were probably in search of to help build the metabolism. I mean, hormones have a major influence on how you store body fat, how much body fat you'll store and your food cravings and where you store body fat. So you can see this very clearly. It's actually interesting because I have a daughter that's almost eight years old and within the next few years or so she'll be going through puberty, right? And it's a very clear thing you can see, especially in the female going through puberty is how their body changes how they store body fat. And this is the direct result of changes in hormones, just what happens. Well, as an adult, your hormones should be at a particular healthy, optimal level. But if you're not healthy, they're not. Your hormones are then playing catch up to keep you from dying or to try and keep you with some more energy because you didn't sleep well or whatever. Everybody's thinking is, like, you know, better fat storage and all that stuff. That just ends up becoming a bad side effect. And so if you're not healthy, hormones are off. That'll affect fat storage. But you know, to go back on the cardio thing, I want to repeat myself. When you do cardio, besides trying to get endurance and cardiovascular fitness, if you're an athlete or you really want cardiovascular endurance and performance, then what I'm about to say doesn't necessarily apply to you. If you have a purpose of health and fat loss, then listen to what I'm about to say. Do cardio for health. Don't do any more cardio. Every bit of cardio you do over that is telling your body to become more efficient with its calories and it's slowing your metabolism down. Period. End of story. So again, cardio for health, and that's it. Anything above that, you are now teaching your body to become more efficient with calories slowing your metabolism down. So if you're viewing your workouts as I want to kind of be lean, I want to be functional, I want to have muscle, I want to have a faster metabolism, I want to be healthy, then that's how you treat cardio. Do enough to keep you healthy. Don't do any more. Resistance training, hands down, bar none. There is no form of exercise, period, that will positively affect your metabolism in the context of trying to be lean like resistance training. And incidentally, resistance training also has very favorable effects on your hormones, especially if you train properly. This is one of the reasons why some of the most surprising comments that people will send me when they start on a maps program is they'll say, well I did maps and I reduced cardio like you said and after about two or three months like I'm leaner than ever and I'm eating 500 more calories than I was before. I get this a lot from women in particular because they tend to fall for the the cardiophonatic paradigm and they're always shocked like I'm doing so much less work and it's like all you've done is your body now has decided that it needs muscle more than it needs to be efficient at burning calories so you have a faster metabolism and it makes life a lot easier. Sara gone sane, cardio before or after weights. Right into the cardio. You want some more cardio? If you weren't done with Sal's cardio it depends on your goal. If you're prioritizing cardiovascular endurance and performance then cardio before weights. If you're prioritizing strength and muscle adaptations in that particular sense then do weights first. Really that's about it. What you do first tends to be what your body will prioritize for adaptation but what do you guys feel about combining cardio and weights in the same workout so I'll tell you how I How do you train your athletes? I'll tell you how I train competitors and myself cardio is after weights and I'll tell you the idea and the theory behind this and when I say theory some of this is supported by science and some of this we just don't have a lot of studies on we just know it seems to work so let me preface with that first because I know when you do straight up studies on separating and I know I'll get this from somebody oh no they show that it's pretty much the same thing it's like well yeah pretty much is but this is the theory behind why I do it this way I'll take clients that no cardio whatsoever the first bit of cardio that I introduce is 12 to 15 minutes of hit post weights and the idea behind this is this I want most all of your energy going to weight training I want you to be able to hit the session hard and send a loud signal to build muscle because that's a priority obviously I'm getting you in competitive shape we care about sculpting the body so muscle is a high priority and I want to do as little cardio as possible because the more cardio I do I know I'm going to start sending a conflicting signal to your body because the main signal I want is build muscle because that's a high priority when you're presenting a muscular physique so that's the main signal I don't want to convolute that with all kinds of cardio signals so the little bit I do put in there I put post workout 12 to 15 minutes and the reason post instead of pre is the idea is that and these are rough numbers the body uses up about 85% or so of the glycogen that you have stored up in your body during that workout so I still have a little bit left in my reserve because I didn't really push the body that hard to tap into all of it finishing off with some cardio afterwards hoping that I've completely depleted myself now when I go home or I'm walking to my car and then I go shower and I kind of do my stuff around the house my body's still now metabolizing fat as a primary source of fuel so that's the idea and theory behind why I order the cardio like that is for those reasons and then as I get closer to stage or they get closer to stage I would slowly increase the recommendation of cardio but it would be very slow and gradual and it would be as little as possible because I know the more and more cardio I make that person do the more I'm sitting around it. It's very reflective with sports like any sport the same sort of mentality being that resistance training you want that to be the priority you want that to be the focus you want to utilize all of your energy sources towards the resistance training portion of the day so when we used to do workouts a lot of times too we'd schedule conditioning within the parameters of practice so I always tried to steer if I was training my clients and I knew that they had practice it was more like the skills days we try to organize it where it was more of the skills days where it was lighter on the conditioning but they would do that after they would see me first we would do their workouts for that they would go through their skills and conditioning and stuff like that throughout the week it's not necessarily ideal but that's the way that I would prioritize it that way and it's like it degrades otherwise if I'm in the gym and we're lifting weights and you're already taxed conditioning wise the benefit of it I'm not going to receive the weights become an extension of cardio that's what it feels like I've done it before where you exhaust yourself with cardiovascular activity then you go lift and it's basically just more cardio with weights at that point because you're so tired you're still working on endurance from a fat loss perspective after weights way more effective and I'm going to back up Adam because I've seen and met some of his athletes and some of the people he's trained before during and after competition and I also know other competitors that have done things on their own and worked with other coaches and all that stuff Adam's athletes look amazing and do way less work way less work and the rebound is way less severe way less severe in fact I don't have a rebound they come out of it and they come out okay they don't get the metabolic damage that comes from you know the crazy cardio you know sessions that some of these other well and that's also something this is another thing to keep in mind right so I'm always telling my athletes or even clients as I'm training them and we're if we're dieting and training hard and kicking up cardio and stuff is always be in the back of your mind thinking about what you're having to do to maintain this look you know so you have you have this awareness of this is what it takes and when you decide that you no longer care to try and keep your body this lean this low you got to understand that what you were doing to keep it there and at each level so you know when all of a sudden you cut out this cardio that you were doing twice a day well well be careful because you have got the body so adapted to that for so long now that when you all of a sudden cut that out at which most competitors do after they're done training super hard for 8, 12, however many weeks so of course the body starts to put on fat like crazy like you told it that it's supposed to do two hours of cardio every day so I never want to give them more than something that they can't really manage as they get out so it's only 12 to 15 minutes that's not really hard to manage and then like Melissa's in her peak week right now so the most we ever got up to was an hour of cardio she got up to an hour of cardio about 5 days a week in addition to her 12 to 15 minutes post workout and this is how when did she start that before the contest like at what point was she doing the hour of cardio last week? she never did an hour of cardio before that competitors will do an hour of cardio starting off starting off their 12 weeks in my contest day one hour of cardio at 14 days at 14 days out I looked at her and I said okay here's where it becomes a sport here's when you turn on the extra activity more than every day we're trying to do a little bit more than we were doing the day before and you're only doing that for the next 14 days because really peak week today was her last workout so she's not even working out anymore she's done working out the work is done so and again trying to explain that to her too because she's like how come we're not training all the way up into the show listen the real work has already been done like you're not in 3 days we're not going to build 5 pounds of muscle and we're not going to burn 5 pounds of fat so really now we're just trying to the body that we built on you we're trying to present it as best possible and you actually moving a bunch actually makes it more difficult for me because now what I have is I'm filling her body up I'm wanting to assess after every you know meal and amount of calories and carbohydrates she takes what she looks like and a lot of that is feedback from her telling me like okay I feel tight right now I feel the best I've looked and then she'll eat another meal and I'll ask her do you look better or worse or the same and she looks the same or worse then we know that that's her amount to kind of fill her body out and that's kind of and again these are all you know theories case by case because everybody's unique and different like everybody's metabolisms are different so you know people always want me to talk about this piece and I don't share it a lot because it's so individual so individual this is her you know I'm saying like I someone else another client I'll take will be totally different but yeah this is where the cardio advice is I think fucking gold and that applies to pretty much everybody yeah we actually and I and I didn't even prescribe the cardio I gave her the option basically what I did was you know we started nine weeks ago and every week we monitor her steps her neat so just how much she was walking and when we really turned on the let's start leaning out which was about six weeks out I started to increase her neat by about 20% every week so she I increased her from let's just say she was doing 10,000 steps every day to now doing 11 to 12,000 steps and then we just kept building upon that through steps just walking and I actually said I don't want you to cardio only walk just move the final 14 days what I said to her said okay every day step more if it requires you to maybe do cardio to get to your target then do it if you can do it without doing cardio do that that would be ideal ideal would be not even having to do the cardio but if you need to which I knew she would probably end up having to because you know nine nine weeks of slowly increasing steps week every week every week every week we're she's not got a nice little workload and it was all you know I took her from burning on our and again these are all arbitrary numbers because it's her Fitbit it's what we've tracked but the obviously what we're showing is the difference right so when she first started she was burning between 1600 to 1800 calories a day and now she's all the way ramped up to burning up to 2500 calories a day and so very cool slowly progress that and then when we when we come out of the show will slowly reduce it will go back I don't want her to go all the way back to what it was day one I wanted to go rebound yes slowly and it won't be that hard because the first thing I just have to ever get rid of is just get rid of the running but stay active move walk just as much you work but now we just drop off the the cardio and her she won't rebound that hard because it wasn't like she'd been sending that signal for that long excellent so I guess the short answer for most people cardio afterweight quick commercial break you guys we keep getting asked all the time how can I support the mind pump family here's one of the best ways you guys can you guys love that chimera coffee have chimera coffee with a K you go to chimera coffee dot com put in the discount code mine pump for 10% at the checkout you guys have not tried Ben Greenfield's new bars out there fantastic if you want some go to Ben Greenfield fitness dot com forward slash nature bite put in the code mine pump and get 10% off go check it out next up is Lesniak Vera what is the most embarrassing thing you ever got caught doing oh my god I got one that's horrible dude I got a horrible one horrible ones no but it's it's bad dude it's really really bad so go on vacation with my family and so I'm and I had to come back early because I had to work so I was at least 19 or 20 at least 20 years old because I'm still living at home but I know I have to get back to the couch gym so I'm still I'm young but I'm not a kid I'm an adult right so I get home my parents were still the rest of my family still on vacation so I'm home by myself because I couldn't stay on vacation as long as everybody because I had to work so I get back and so this is you know 18 years ago so the internet exists and you know one of the one of the greatest things about the internet that I've talked about this many times is especially for someone who grew up during a time when single grace you had we had dirty magazines and they were very hard to come across and they were embarrassing to buy and when you had one that was the one you use forever because otherwise you have to work up the courage to go buy another one so you just didn't right so I'm like I get home I've been on vacation and I'm like oh fuck no one's home I get to get on the computer and just look at like oh yeah candles I get ready dude shoes everywhere close the blind because I didn't have a computer in my room this was like the computer room for the family but nobody's home so it doesn't matter right in the family so I close the blinds I'm like oh I'm gonna be here for at least couple hours get his comfortable slippers on his favorite lotion so I sit down right I sit down I pull it up and I've got my shorts down my ankles are sitting there on this chair and I'm going through and you know I'm taking my time so what I didn't know this is a true fucking story and it's unspoken to this day but I'm just horrible what I didn't know is that my parents gave my grandfather keys to the house because his job was to come check on the house water the plants no shit so the computer room is a room that is next to the garage okay and that's where my grandfather came in the house through so as he's trying to and I don't know about you guys but when you're doing something you're not supposed to or whatever you're about to get caught doing something embarrassing your mind you freeze for a second because you don't know what to do first so I hear the door start to unlock the garage door and then the porn off the computer do you pull your pants back up wipe all the lotion that smeared all over which one of these situations what's your first move that's exactly what happened in my head I hear it first I have to register bro as a fucking 20 year old man by the way which is way more embarrassing so I hear the fucking garage the door start to open so first I have to register what's going on you gotta pull the pants off it's gotta be my grandfather no that's not the first thing I do no because I had some horrible shit on the screen you gotta get rid of that but without your pants on now had I known had I done this because we're all guys there's two modes that you go into when you're a guy when you're jerking off there's mode one someone can walk in it at any minute and then there's mode two ain't nobody gonna come in total different style total different style oh you're cranking on it you gotta say total different relax otherwise you're just kinda like looking at the door you're always careful and know what you're gonna do you know what I do you know what you're gonna do this one's like full display otherwise I know what I'm gonna do someone might walk in I have fucking no nothing I'm not expecting anybody to come in it's me all day for the next week I hear this thing opening I freaked out because I don't have a plan now what I should have done is just turned off the screen the computer screen but instead I go to click off the website because I'm on the internet was it making noises too and the internet wasn't fucking fast yes it was doing that too so I go to click off I click on I don't remember what I did I went on yahoo or some fucking page door opens because I hear door creaking open so now I reach for my shorts and I try to fucking pull them up the jean shorts with zipper the jean shorts oh god you didn't get any sack in there did you no no I couldn't get them I couldn't get them up in time I couldn't get them all the way up in time so what I did was I'm sitting in a chair with my shorts you just like cross your legs or what would you do I pull them up as much as I could without standing up so I didn't stand up so I pull them up so my ass is hanging out the back but the front is covering just enough so I'm sitting in the chair dude with my ass hanging at the bottom my pants pulled up a little bit my shirt kind of covering it my grandfather's right there and I'm like hey how you doing now in my culture you get up and hug right you gotta give him a kiss but I didn't because if I got up I'm fucking naked dude but I'm sure from the side you can see my ass hanging out anyway my grandfather normally would get pissed off and say something like you better get up and give me a kiss he didn't say anything because I know he saw my ass hanging out he's like oh this boy's been uh he didn't even come say hi to me dude he walked in he was like oh you're back I said yeah I'm back and he goes oh okay he looks at me kind of funny he goes okay I'm gonna go in the backyard and water the plants and he walks out and it's never been spoken nobody's ever said in fact it never happened I don't think it's ever happened both of us but for sure he saw my ass hanging out it's like delete file easily most embarrassing thing I know we started off with a bang yeah you did remind me of something because I was like I'm trying to think of something but the first thing that comes to mind where I was to this day like still embarrassed about it because it's like that it's still unsaid right so I am 17 like I'm a senior graduating high school where I graduated from somewhere around that range right and it's my high school girlfriend and we're hanging out at her place now remember I was the good kid right I didn't do any drugs I was a virgin right all through school holy child totally yes totally holy child for sure and so it was my girlfriend so she was good girl but you know we fold around and and when we when we couldn't right there's a lot of heavy petting going on you know whenever whenever we could when there's you know no parents around or what like that so she used to live out on this ranch and they had this really long driveway that was gated and it was great because if her parents weren't home even if they just went to the store for like 15-20 minutes we had time to fold around and you could always see them coming up the driveway right and we'd have plenty of time to you know act like we're watching TV or whatever so it was the perfect situation for a teenage boy who's trying to get some all the time so she her parents are going out of town so I'm like similar situation in here except for some of myself you have a girl yeah I got a girl I mean I bring the flowers over everything I'm all excited for for this you know weekend of lots of heavy petting right so this is coming to me and I'm excited and she calls me up and says you know hey my parents left so I head over there and just like any other teenage boy you waste no time right away and we're already starting to fold around we're in her room and I did I just brought her a bunch of flowers and stuff and we're in her room we're fooling around and her door is closed and I guess her parents forgot something and they turned back around to pick something back up at the house and so you didn't even expect them to come back I'm not expecting to come back and see normally like exactly what you said I would be on messing around high alert there's messing around high alert just like they're jerking off high alert versus I have no care in the world they're leaving for three days I've got the next eight hours I'm not even worried about it you know so we're in we're going and she's loud and her parents came back in and the only way I actually found out because she's so loud I didn't hear the car I didn't hear the door her dad is walking down the hall and he used to do this thing when he was coming down the hallway he would knock his he'd knock his knuckle on the wall he was a big old six foot six well a lawyer guy right and here's this the poor Mexican kid that's dating his daughter he fucking didn't like me right and he's coming through and he's knocking with his finger and then like 15 minutes later we're like in the we're still in the room like I'm afraid to fucking leave the room so you hear that sound and you're like oh my god oh yeah and she was moaning super loud and I barely to her I heard that after after after he had already knocked multiple times and was right right at the door and so we're in the room of course we pulled everything up they didn't walk in yet but I'm like his her mom was vacuuming she's vacuuming the hallway and shit like that trying to make sound yeah there are trying to make sound to let us know we're there and I am scared to fucking death to walk out of that room man and it took me so long till we finally and I didn't know what to expect like is this guy is he gonna grab me on my fucking throat and like strangling her this is and by the way this is the baby right so it's his youngest daughter you know and we're 17 years old and he just heard her moaning at the top of her lungs and I'm scared to death to walk out and they never said anything to either one of us but Jesus was that so scary now when they left let me ask you this when they finally did leave did you finish yes yes as scared as you are as scared as you are of course I feel like I've gone through three different stories in my head already like which one do I tell dude like do you want me to tell like the worst one of course I want to hear the worst one this was like literally just came to me now I think I totally repressed it like it went like into a dark file space in the back of my head so you know along because you know you guys are kind of bringing up a little bit more of the sexual sort of you know embarrassing things so this is along those lines on some level but I was like I had not experienced anything yet I didn't even know how to jerk off like none of this stuff this is probably when I was like maybe like 8, 9, 22 yeah it took a while it took a while for me to figure all that stuff out the mechanics I would have nocturnal emissions okay it's a thing it's a wet dream to all you non-scientific people you were probably like 12 or 13 I don't think you could have that even younger let's talk about that no it was probably like 11 this is like youth group I didn't get nothing like that that early so yeah so I had reoccurring sort of had this happen a couple of times and I decided to sleep naked I don't want to keep messing this up my mom does my laundry you know what I'm saying you had no idea what was going on though what do you mean like you didn't know what it was I knew what was happening because I had those dreams yeah that shit was fun you know yeah so I woke up and it was just a mess we gotta back this up okay so you've now put this together because the fact that you have this memory I wish I had this memory still I don't remember I didn't have any wet dreams so I guess it's normal you jerked off too much I didn't even know how to do that so because you don't I knew I liked titties I knew I liked stuff like that so you had this dream now did that encourage you to start exploring with yourself and trying to figure it out or did you not really which is weird it actually took a girl to kind of coach me through did you think you wet the bed at first did you think you like pissed the bed at first yeah I didn't know what it was did you check off no she didn't teach me she like did it to me and I was like and then after that I was like that's how you do it your first time of actually manually ejaculating was from a hand job wow that must have been amazing it was the best like literally unicorns flew out of my dick it was like this magical eruption we'll get back to the crazy yeah this is so embarrassing so I was like having this problem I decided to sleep naked and this is back when I was heavy into church and we were going all the time I was part of this youth group and all this stuff and this pastor back then they're trying to make it all cool bring your friends and we're gonna have a great time pizza and watch movies and all this kind of stuff so their thing was to like videotape and videotape like pranks and all these kinds of things they would watch it in the youth group you go there and watch this is what their thing was to wake people up oh no so I was like right where I decided to sleep naked and I was having dreams you're at the church camp function their thing it was like you've been punked they would go to people's houses because they look like shit when you wake people up and so they bring this youth pastor comes in he fucking rips open the sheets I'm butt naked he's got a camera oh no like he didn't even know what to do and I was just like I tried to cover up and I was like oh my god what's going on I didn't even know what was going on so needless to say they didn't use the footage that would have been the end of all of my social existence but I couldn't believe it I got really mad what the fuck is going on I started swearing and being completely like what kind of church group is this let's get the fuck out of here I was so pissed that's horrible I got punked well with that go to youtube subscribe to our channel we've got some great videos on there mind pump tv fitness videos funny videos random videos a new one every single day also go to mindpumpmedia.com 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