 Our first caller is Sierra from California. Hey, what's up, Sierra? How can we help you? Hi guys, thanks for having me on. I'll just broken record it like everyone else Podcasts, and I appreciate all the content. Thank you. Um, my question today is about juggling My love for fitness and working out and just looking physically fit Along with the demanding schedule of being a pro NBA dancer I have danced for a very long time I dance collegiately throughout college and then I moved from Tennessee over to the West Coast where I joined a pro NBA dance team and At the same time, I also really love working out. I just love lifting. I love getting strong. It makes me feel confident and just great but with the schedule of NBA dancer, it is very demanding. We have Three practices a week that are about four hours long mostly in the in the nighttime. So like seven to like midnight And then we also have games on top of that game days are very long So I'm trying to figure out what the ideal way to like work out and have like performance for my Dance team commitments at the same time. I Typically stay between like 20 to 24% body fat, but like in my off season But when like the season starts, I don't know It's it's just hard to like get nutrition and work out and practice all within like a 24 hours Band of a day in order for me to like look the Physically fit physique that I'm supposed to to like Stay on court and like look good in my uniforms So just kind of wondering what you guys's ideas on that might be I've tried a few different things, of course Like I just bounce around And I just thought I'd get you guys input. Okay, and that's a good question You're doing a lot right now. So you said three practices for four hours plus less games, which are longer How many days a week are you doing other workouts on top of that? I? Have a slit that it's typically five days, but now it's four days. I have four days split And they end up being like a total body. I have like quads and arms. They have like shoulders and glutes So I usually have like a upper lower But now kind of done a little bit of a total body ish, but a little more nuanced On top of that. Yeah, this is easy. Yeah, you gotta let your left. You're doing way too much. Honestly with that practice Schedule because that's 12 hours a week of Movement and basically cardio and movement. I'm sure there's a lots of explosive movements in there I mean, it's it's it's dancing which is a hard workout plus games You shouldn't be lifting more than one or two days a week four to five days a week of lifting on top of that is just too much Way too much and that's what you're feeling right now Honestly, if you lifted you're gonna see your physique is gonna get better of lifting less. Yeah, it's crazy Yeah, you lifting one day or two day a week like a maps anabolic routine and you're gonna see a better physique It's just that's what's happening right now is you're you're probably burnt Trying to train. Yeah, trying to train that much You know working that much Especially the type of job that you have has that much high demand and late nights like that So you're probably your sleep is even getting hammered a little bit sometimes. Yeah, so yeah You I would I wouldn't let you train more than one to two days a week And a full body routine like maps anabolic and we would do and the way I would decide One or two is a hundred percent based off of how you feel that week if we had a good week of rest and It wasn't very stressful or maybe you're not because I don't read you your only home games, right? Or do you travel to? Just home games. Yeah. Yeah, so like maybe it's the week where They're the teams on the road and so maybe it's I don't know if that's a less stressful week for you or not But on the less stressful weeks Maybe I let you train two full body week or two full body workouts if it's a week when it's high stress I might only let you do one but I just doing that with everything that you're doing I bet you will see your your body shape up even better with less work. Yeah, that's I'm a hundred And I'll take it even step further I would go one day a week and then start there and see how you feel before because here's what I'm gonna guess That you're gonna do Sierra just off of the little bit that we've talked Adam said one to two days a week You're probably gonna go to two so I would go one I would go one day a week full body compound lifts focus on building strength and that's it and give it like two months and You should see your strength Significantly improve and then what'll follow that is a improvement in body composition how you feel energy wise and then Maybe add another day, but I think one day I mean 12 hours of dance plus the games one day a week of good traditional resistance training is plenty Plus Yeah, I mean, it's very similar. Yeah, thanks No, and it's something you didn't say but I'm reading in your In the email that you sent in is you also seem to have a pretty good muscle base already So even more even more reason why you won't need as much volume to probably maintain your muscle mass And the reason why maybe your body is not responding very much right now It's because you just got so much to get thrown at it and by you backing off You'll probably actually end up holding on or building more muscle with like Sal saying one day a week or tops two times a year If you don't have maps in a ball like we'll send that to you and then I'll say this if you'd like an individualized routine designed Specifically by one of the hosts here at mine pump. I gotta just throw a free ticket to one of the games I could care less No, I can't be Brian be a mascot I'm gonna tell you right now Adam would definitely design a routine for you No problem, but we'll send you we'll send you maps and a ball like in one of those foundational workouts a week Should be plenty in combination with you and trust the process. Okay, because yeah, you have this kind of like, you know mentality where you go for things and and I understand that I can identify with that Trust the give it literally six weeks. Just try for worst case scenario. You don't improve. You don't go down You know, you don't go backwards either. You just kind of stay the same. Yeah best case scenario. You'll you'll be pretty Shocked at how well your body responds Awesome. Thank y'all so much. I really appreciate it. No, thanks. Yeah. Thank you. Thanks for calling in Good looking out on giving me some tickets To the undisclosed team, you know, it's bullshit though. So I was for my birthday I was gonna get seats and cuz it's back right so obviously NBA is back to yeah, but If I sit anywhere where I normally sit on the lower level like you have to not only be vaccinated But you also have to wear a mask. They don't count They don't count natural immunity which makes zero sense NBA is one of the strictest out of all the like companies that are doing like like rules like that and and of course We're in the state of California. So if you're NBA state of California Like I was going to fly to Texas or Florida to watch my Warriors player. Do you get a sneeze on the course? Yeah, well, I mean look I get it But I don't understand why they don't count natural immunity because all the studies show that it to be better than even vaccinated and not only that so I if I test like so you have to test with So you had to test right to vaccinated prove that you're vaccinated. Yeah the test that you have to take of is their test like I can't take like the You know the at-home one or what that it's like a very specific test that you have to order and do you have it has a Small window just ahead. Anyways, that has nothing to do with our question But you just made me think like well, that's what sucks is even if she were to hook it up with tickets I probably wouldn't even fucking go home. Yeah You know what though? It's a liability, right cuz it one player gets sick and that they Listen she was so easy though easy man. This is like so common with people like her which I can identify with It's like you're doing all this stuff and like why don't I why do I feel so tired? Yeah, I'm putting the work in right? Why isn't it paying off especially do less, you know Cuz she didn't say it when we were talking but in her in her notes It says that she's got like really good muscle mass and she builds muscle really well and has like a solid muscular frame Man, I mean that type of a body type and she easily could back off the amount of days She's weight training and probably see you know Irony is high-level people because this is high level if you're a professional dancer for a team I mean you got to be pretty good forming all the time Yeah And the irony is people at that level often are able to do what they do at that level in spite of the fact that they Overtrain the shit out of the body in other words her genetics right allow her to still do what she's doing Even though she's well overtrained because the average person doing this would be screwed Well, that's a lot. That's 12 hours of dance. Not only that. She's competitive. She's not the average person She has a gear that most people don't have aside from her body type right genetics in addition to that She also is competed at the high. She's competing at the highest level if she's a pro, right? So you got to know that she has that attitude of like it don't matter I'll get through this which is great But then there are always the people that I have to tell yeah listen recoveries a huge Yeah, we're doing we're doing way too much way too much your body and it's so hard And I know what it's like because and all of us can relate to this because I think we're all competitive type a personalities is Telling that person that hey doing less is actually gonna give you more It just doesn't seem because everything else you've applied that theory to in life doesn't pay out that way If I work harder, I get paid or at the very work harder at my my craft I get better at my craft but when it comes to building a body and it comes a body fat percentage and building lean tissue that the Same rules do not apply as everything else like getting more money or being more successful in life The more you do you tend to get more from it? That's not the way it works when I train smarter not harder, right? But I do want to say I'm glad Justin's Mike was off when he tried to reveal The bus my competitors also days man, they're behind me, but those hips don't lie So it was such a great joke to his hips on Doug screwed you it's all right Hey if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe