 In this episode of Mind Pump, we answer fitness questions asked by listeners like you. Now in the beginning of the episode, we do a lot of fun conversation. We mention a few things about our lives. We talk about current events, talk about studies. Here's what went on in this episode of Mind Pump. Here's what went down. Thank you, Justin. We started out by talking about Tim Kennedy's post. He did a whole post on the halftime show of the Super Bowl. During that period of conversation, my microphone broke. You get to hear Doug fixing my mic. You went all flaccid on us. Good times. Then I talked about Lane Norton and his biggest loser post. So we went into that show. Then we talked about Justin's improv class the other night and why he got reprimanded. Yes, and. Always getting in trouble. Then we talked about Tesla. Tesla, if you've been listening to Mind Pump now for a little while, you know how I've been harping on these guys to try and invest in Tesla. Of course, they don't listen to me. And now Tesla just tripled their value. Dang it. Wow. Then we talked about Facebook and their value. We mentioned a new company called Park, which is kind of interesting. We talked about a special guy's birthday today. That's kind of cool. Your special, Sal. It's my birthday. Then I talked about creatine and how it may actually add years to your life. So you may have heard of creatine as it applies to building muscle, burning body fat through the indirect process of speeding up the metabolism. But creatine has some health benefits as well. Now you may be wondering, where do I get a good source of creatine? One of our favorite companies, Legion sells a phenomenal creatine product called Recharge. And we have a discount for you. Not just for Recharge, but for all of the Legion products. Here's what you do. Go to by legion.com. That's B-U-Y-L-E-G-I-O-N dot com forward slash mind pump and use the code mind pump at checkout for 20% off your total order. Now, if you're already a member of Legion, you'll get double rewards points for using that discount code. So everybody gets hooked up. Then I talked about red light therapy and how they that may boost ATP production in the cells. Now ATP is the main source of energy of the body. Having more ATP means you're younger, stronger, burn more body fat. You can regrow hair through more ATP production. ATP is dynamite. No joke. And red light therapy is a great way to do this. Now our favorite company that makes red light panels that you can use at home is Juve. Juve is high quality. These red light panels are very effective. Don't buy the crappy ones that you get from other companies. They simply don't work. They'll burn you. You want to go with a company that is legit like Juve. Now, of course, we have a hookup for you through them as well. Just go to juve.com. That's J-O-O-V-V.com forward slash mind pump. And you'll get a free Maps Prime program with a purchase of $500 or more. And we hooked you up with free shipping. Then we got into answering the fitness questions. The first question, this person says, hey look, what are the best exercises to build out the abs? So yes, you can build the muscles of the abs. And if you do this, they become more visible even at higher body fat percentages. So we talk all about that in that part of the episode. The next question, this person says, hey, what are some cues that can help a client who can't hip hinge? Hip hinging is when you bend at the hips. It's an important movement for deadlifts, rows, and other exercises where you're bending over towards the floor. So we talk about the techniques around that. The next question, this person says, hey, should I lift heavy while I'm cutting while my calories are low? Does that make any sense? We think it does make sense and we explain why in that part of the episode. And the final question, this person wants to know what we think about different types of shoes for lifting. So you have squat shoes with elevated heels, arch support, flat shoes. You have the five finger toes shoes. If you work out like Justin, use the lettuce. So we talk all about the value of the footwear that you wear, what it does for your lifts and what it doesn't do. Also, we did talk about ab training in this episode, which made us think about something. We want to hook you guys up. We have a program specifically for ab training, specifically to help you build the muscles of your abs. It's called the NoBS six pack formula. It is literally a workout designed to help people get a six pack. We're going to give it to you for 50% off for the next 72 hours. This is a flash sale as of the dropping of this episode. So the sale will end February 9th. That's 50% off. Here's how you get that program. Go to NoBS six pack. So it's N O B S the number six P A C K dot com and use the code abs 50. That's A B S five zero. No space for the discount. Also all month long. Maps split is 50% off to get that discount. Go to maps split.com M A P S S P L I T dot com and use the code split 50. S P L I T five zero. No space for that discount. No bullshit. Should always be hot to try. Didn't didn't. I'm going to start didn't didn't. I'm going to start today's podcast with Adam's favorite unpopular post on his Instagram right now. Hey, it's Adam's favorite unpopular post time. Here we go. See if we had this thing. We could have like a little, you know, Doug could do some sound effects for that. We can make it a thing. Yeah. No, I'm going to. So first one. First one up is Tim Kennedy's post. I saw Sal you commented on it already and it's highlights the point that that I thought you were making. I thought he's I thought he articulated the point really well. So he's got a picture of Shakira and J Lo and you know that one of them she's on the pole, spinning around the other one. She's like spreading her legs out on the ground. Yeah, just classy pictures. Yeah, yeah, and he says, you know, and Tim's got I love Tim Kennedy. By the way, eventually we'll have him on the show. I know he's a super busy guy, but I love the stuff that he posts and talks about and he's like a real world badass. You're not following him. Good person to fall as a father of three daughters. Yesterday's halftime Super Bowl performance scratched a nerve. The nerve of hypocrisy. I don't want my daughters to be ejectified, but I also want them to feel free to be able to do whatever they want to include being sexy in an era of the Me Too movement. How can we stand by and not take pause at a stripper pole being in a living room of a nearly every American household and not consider the consequence? I'm not saying Shakira and Jennifer Lopez did not look beautiful. They did. I'm not saying they don't have the right to dress any way they want. They do and I'll fight that way will always have the right. I'm not saying that they were not great entertainers, which they are. I'm just questioning the impact that it has on a young woman and men in our country and yet again the shifting of our morals behavior and actions is what demands respect. If you want to be respected, behave in a way that deserves it. Otherwise, don't try to demand it. I thought that was a really powerful post and articulated the point that Sal was trying to make on the podcast the other day. I mean, I don't have daughters. I know you don't have daughters, but I know Sal does. So I think yeah, I think that's why I was a little bit less sensitive to that mainly because I could see that point and I could see where he's coming from with that like completely. I totally respect that. I just for me is like watching as a just a casual onlooker. They look good. What's wrong with your mic? I tried to fix it while listening. It broke. Well, first of all, it's been in the elbow. Ben into the elbow. No, no, no, it's broke. What? It's broken. The whole thing is broke. It went total limp. You want a limp dick on us? Dang. Wow. Yeah. We were we were on a roll there for a second. Yeah. I don't know if this is an omen. You know, I turned 41 today and my mic went limp. Hey, you know, things just happen. I feel like to be almost 50, man. Oh, man. It's it's a hold on. I want to comment. I mean, just do it. Hold on. They're trying to set you up. That might all yeah. Flass it on us over here. What's what is up with our our intros lately? We can't get this right where we just like that's yet. You know, in a perfect in a perfect way. Maybe we need to hire somebody who has everything all set up before any of us walk in the studio. So we don't have to worry about bands. Have that. You know, right? Yeah. They got roadies. How much fucking bigger do we need to get a roadie? Yeah, really? Yeah. I mean, I've always wanted smoke machine. Five minutes. We've been here for fucking two hours. Colored lights. I'm saying, you know, I mean, you're fucking. Is your dick in? Yeah. Why don't you just switch? Mike's right here. You have to switch out. Oh my God. You know what? You know, we don't even now. We don't even need Sal. Yeah. He's just keep going. He's just could you share a study today for us? Justin. Yeah. Yeah. He's on ants. I mean, worried about Sal. He's like eating all these ants lately. And, you know, there's been studies lately that show. We're going to get to that. I'm going to talk about Tim Kennedy. You can't drop that. You're going to grow mandibles. You can't leave it. We'll let you when your mic works. We'll let you circle back and around to that. So until now, Justin and I are going to have a- Oh, so I'm going to stay out? Yeah. No, I mean, you could talk. You just got to do what you're doing right now. I think you're fine. I mean, it's, there's nothing wrong with letting people know that shit happens. Like, this is fun. This is, this is like how wild we get. Yeah. We're not going to let Doug edit this out either. He always likes to edit all this stuff out. This is real life right here. Oh my God. He just took the entire thing off. Just fuck it. Throw it in the trash. New mic right now. This is how we roll, dude. Oh man. Don't forget that thing's going to be super loud because Sal's voice too. So it's going to be- It's ready, set, go. But, uh, hello. Yeah. Hey, we're back. Oh. Let's make sure this thing's tight so it doesn't fall. Yeah, get it tight. Yeah. Yeah. You may, oh there, you know what it is? Squeeze it down. I know what happened. What? I know exactly what happened. It's my fault. You guys know how, uh, I've been doing all those, uh, those forearm trigger sessions in here with the, with the gripper? Here we go. Hey, listen, this is just science. Don't, I don't understand, you know, it's, you can't get- There's no lab here. There's no science happening. So what happened is, uh, normally I have a grip like a, like if I was an animal, it would be like a, what's that animal that flies down or grabs goats? It's like the, the big eagle looking thing in the desert. A golden eagle? Yeah. It's like, right? Super strong. Yeah. Been doing trigger sessions. I went to tighten my mic arm and I literally stripped the, I stripped the bolt. I broke it. Something that's supposed to be impossible. I actually did on accident. Anyway, I'm back. Here we are. So what did you think- You're so powerful. What did you think of the, uh, Tim Kennedy's post? I, uh, I, well, okay. So my comment was this, anytime we see something in media, anytime we see a product, uh, or products or category products that we don't like, anytime we see stores that we're just like, why does this exist? This is terrible. We have to take a look in the mirror, uh, because it's really just a reflection of the consumer. So JLo and Shakira going on stage. Do you believe that with media? I don't know if I fully, I don't agree with that. I think so. 100%. I think if they weren't getting attention and money for that, they would stop. They would stop. If Shakira and JLo did that and everybody was like, this sucks. I'm not going to watch this. But I mean, if they never done that though, they've done it their whole career. Oh my God. Remember Cher in 1989, walking out in like what looked like a reverse G-string? Well, that's basically what like Jennifer Lopez was wearing. It was like almost like an homage that looked like. It looked like the same outfit. It did. It's just a reflection on us that doesn't mean I like it. I still am upset about it because what the message is a woman's value is number one values or sex appeal. That's the message my daughter will get. Yeah. If I was a girl, cause that's what I did. I'm watching it. My daughter's watching the game with us. So we're watching the halftime show and I'm forced to see it through her eyes because she's my daughter. So I'm looking at her and her cousins with her too. Who's a first grader. So my daughter's in fourth grade. Her cousin's in first grade, both girls. They're both watching it just glued to the TV. Could care less about the game. Halftime show comes on. They're watching it and I'm thinking at that age, at that young of an age, what is the, the, what are they getting from this? And what they're getting from it is, oh, this is what women, this is their value. It's not the performance. It wasn't the singing. It was the, you know, let's be as sexy as possible all the time. And unfortunately that's, that's what media reflects. You don't see a lot of like, you know, you don't see a lot of older wise women being portrayed in, in media. Very rare. It's older women who look how young she looks and how hot she is. And there's nothing wrong with that. I don't want to, I don't want to demonize. Well, sex, sex sales. Totally. You know, and we're, we're always going to tune into a car wreck or accidents. I just think that's, it's, and you have to, you have to understand too that I don't know, dude, Hollywood is going to project their message or what they want regardless of the consumer. Yeah. You know what I'm saying? They're going to, sometimes they're going to, they're going to portray or put out the information, whatever information they want to put out, regardless of your, you know, we're not buying, no one was buying anything watching the, the Super Bowl. Well, they're buying, they're definitely buying attention and views. Sure. And they will look Hollywood 100% will change their message if they don't make any money. They have nothing, they would have nothing to drive their message with if people didn't buy tickets and pay for that shit. And so it's us. It's, we're the ones. I'm not, I'm not saying specifically us in this room, but it's the consumer. Sure. Us too. I mean, pornography is like the number one visited website in, in the world. All the websites, 100%. Right. I mean, and so sex sells and sells attention and regardless of the message it's sending or not, the end of the day, it'll get the most eyes than anything else. So that's a, that's a, that's a tough one to tackle, right? Yeah, it's interesting to me because I do see this pop up mainly of the Super Bowl because I think it is like everybody's watching it. You know, at that point. It's a family event. It's a family thing. Yeah. So that, I think that's where like a bit, I can understand a bit of the outrage in terms of like, you know, that being sort of like forced inside everybody else's families and like, I don't really know how they handle that though. They're entertainers at the end of the day. Yeah. Well, you know, again, I had the remote control in my hand and all I had to do was click it and turn it off. Right. You know, so all I'm trying to say is that, you know, we need to accept a little bit of responsibility. Doesn't mean we can't disagree and whatever. I'm making an observation and I think it's a true observation. I really do. I think one thing that there's a couple of things that we, we tend to value. We value youth way more than we value age and you see an older culture. Sometimes that's different. Like you see the way that older people are treated in like Japan, for example, Japanese culture places a very high value on people who are older because they're wise. They have smart things to say. Our culture tends to make old people look stupid. They have nothing good to say. They're, you know, aging sucks, you know, and I'm not just saying this because I'm getting old. I just realized the irony was, wait a minute. No, you see this too. In the tech culture and community, you see a lot of these, you know, executives and people in places of power, they're trying to look as young as possible. Like there's this weird like ageism thing going around where it's like everybody has to be young and, you know, with it and like on the coolest new tech thing. And so it's like, it's a lot of pressure now that that's interesting. One thing I remember, you know, managing gyms. There were a few phenomenal examples of people who were older, who were aging gracefully and very healthy. There was this one woman that worked out. She was in her mid to late sixties. She had gray hair. So full on gray hair in a ponytail, muscular and strong because she'd been lifting weights for decades, working out wrinkles, you know, you could tell she never did anything to her face, but she looked very, very healthy and vibrant. Then there were men, there was that one guy, I always tell the story about who was in his seventies who had his 40 year old girlfriend with him and the dude just lift their weights all the time and, you know, same thing. He's just, he's vibrant, you know, there's nothing wrong with being healthy and all that stuff. I just think that we place so much value on certain things, maybe, you know, maybe, maybe not a good thing. So as I'm watching it, because I have my daughter sitting next to, if she wasn't there, I'm sure it would have just watched the show because she's there and I'm watching it. Yeah, no, it's totally different. Yeah. I'm looking at it through her eyes and like, oh shit, you know, yeah, I wouldn't even, that thought wouldn't even cross my mind until like, like, yeah, you guys brought that up. Yeah, I could see that. But you know, there's the other side of it too, which is, you know, you don't want to shame people to be sexy. They could do what they want. Well, especially the stripper pole always has been that sort of identified thing, right? Like as a, as a dad, you're like, you know, kid like the whole Chris Rock, keep your kid off the pole. Like, I never said to see your living room. You're like, never one thing as a father is what to keep your daughter off the stripper pole. Yeah, yeah, you fail. All right. So along the lines of another unpopular post, I thought this was, I saw someone shared this with me, Lane Norton yesterday, yesterday, the day before, did a post on a story on his Q&A when people asked some questions about how do you feel about Steve Cook on The Biggest Loser? Now, little context for you guys. Steve Cook is the, the handsome guy. Yeah, the handsome trainer that's on Biggest Loser right now. He's first known as an influencer. He's tied to Jim Shark and little backstory also on Steve Cook and Lane's relationship. Lane has coached Steve, I think a couple of times, so they have our friendship in a relationship already. So I thought this would be really interesting to read how Lane would navigate around a question like this. He's got a, he's a friend of Steve Cook's and I also know that Lane's a very intelligent, smart guy and knows as well as we know that what The Biggest Loser does to get people in shape is horrible and sets. Entertainment. Yeah, sets people up for long term failure. And although it's wrapped in this pretty like emotional positive bow, it's garbage as far as, so I was really interested on how Lane would, would address this. He says, I like Steve. I've coached him several times. I wish him the best and I'm sure he will do a great job on the show. I was very turned off by The Biggest Loser. They reached out to me about being on the show and I even had an interview with one of the casting people during the interview. I felt very pressured to agree with them that someone could lose a hundred pounds in 12 weeks in a healthy way. I refused to agree with them on that and never got a call back after that. They also did not seem to understand the difference between a PhD scientist and a personal trainer, which is disturbing. It would have been huge for my career to get on this show, but at the end of the day, I know I didn't compromise my ethics to do it. But maybe they just picked Steve because he's way better looking than me. And I think this is the, this is the, when we talked originally before the show even aired this new season, you know, would we even do it? And, you know, we kind of had this little fun debate back and forth. Like, could we do it with integrity? Right. And I think it's an example of you couldn't. I think that there is a message they are going to present. They're going to deliver that. And if you can't get, if they can't get you to agree or buy into how they're going to present this, then you won't get on the show. So that's my exact point why I don't believe we could have ever done it because you wouldn't have been able to present your message of what you're trying, what you were trying to convey to those clients. And it is, it's, to me, it's, it may be one of the biggest sell-out moves that you can make as a personal trainer. And what a tempting one because you know you're going to explode afterwards. Now, the other thing besides you either one, the way I look at it is either one, you sell out or two, you're still young enough in the industry that you're naive to- You just don't know any better. You don't know any better. Yeah, you think, okay, we're going to get people lose weight. We're going to inspire them. We're going to train them. Right. And this is how I normally train people or there's nothing wrong with this. It's a good thing. It's healthy. So I get that. It's a, I think if you're getting put on that show, you know that you're getting picked because you're the marketable, you're marketable, entertaining, even the contestants, you know what I'm saying? Like if you look at the contestants backstory, of course that plays a role. There's a lot of, I'm sure they had a ton. They've vetted, yeah, I'm sure like thousands of people to be on the show. And whoever had the best backstory, I mean made it, they're really compelling backstories. Yeah. I don't, you know, I've been, I've been thinking a lot about the biggest loser because you know, we watched the season premiere or whatever. And you know, I don't have as big of a problem with it as I did before as long as people realize that it's, it's, it's good entertainment and they don't take it for this is good fitness information or this is the way things should be. Now that's interesting. You say that after we just followed up this, the last conversation that we just had because if the kids could just understand what the real message is and it's, but then they, but that's the problem. Yeah. The problem is that the average person watches that show. Mainstream America does not view it that way. Right. They don't, they can, they don't think of it like that. They get, they get sucked into the emotional part. They get motivated to get to the gym. They get, and they get inspired to do what they see on TV and they think that's the right approach and it's absolutely wrong completely. And so that's where I don't agree with you on that one because it, how's it any different than the, no, it's not, it's not any different. It's, but again, it's the, it's the consumer. It's cause if you put a show on God, you know what I would love? I would love to see a biggest loser where you do everything right, but they do it in a way that also makes it compelling, entertaining cause the only way you're going to beat, win this battle, the only way you're going to win this, you know, this information war that we have here in fitness and health is, is by yes, you have the right information. That's great. Nice job. You're not going to win the war unless you can capture people's attention and get them to want to pay attention to you. Otherwise you'll lose. So there's got to be a way, I mean, we try to do this on the podcast all the time. Yeah, we try. There's got to be a way otherwise we'll lose. We'll never win the battle because what they have is drama because of the stakes or something. They raise the stakes on both ends of the spectrum, you know, and it's like that, that's what creates the interest there. You know, like they don't want to see rational, reasonable, like long term approaches. It just, it just isn't as compelling. Well, yeah, the right way is boring. The right way is long. You know, it's long, it's slow. And so it doesn't make very good for a 12 episode show. Yeah. You would, if you were to do it like you said, over a 10 year span, well, you have to, you just get highlights. You would definitely have to stretch it at least over a year or two. I would do a hundred pounds. You could do in a year. You could do in about a year. If you were really aggressively, though, if you were really doing it, but I mean, you could do it the right way, but aggressively the right way. Right. You know, it would take about a year, maybe a year and a half. Right, right. You could spend the first three to four months just building their metabolism up, building strength, good mechanics and working on that, ramping that up to then start to scale their volume and increase intensity over the course of the pack. Yeah, I'd say a year, a year and a half, maybe. Yeah, I would say, yeah, a hundred pounds is a lot. You know, some of these people are more. So at least a year minimum, I would say more like a year and a half to two years. But I guess if you, if you did, here's the thing, it would cost so much. It would cost so much to produce that much content. I didn't even think of that. Yeah, then to short, that's why you can't win. It's, it's a, you wouldn't be able to do it unless you're somebody who maybe one day, maybe, maybe when Mind Pump is so successful, we have fuck you money and we can just throw it at projects that we believe in and it doesn't matter. It's not going to be profitable. And we could just do that. Say, hey, let's invest a million dollars. Biggest winner. Yeah. Yeah. Right. And do some of that. But until somebody feels compelled enough to just lose money on a project, I don't see how you would, you could fight fire with fire. It's really no different than any other entertainment on TV. Like you watch, you know, Grey's Anatomy or you watch a show on war or law and you see the lawyers arguing in the courtroom and I'm sure lawyers watching that are like, yeah, it doesn't get, it's not how it works and whatever. I'm sure, but the difference is this, the difference is those shows typically don't motivate people to go copy them. So I'm not watching like a fake war movie and thinking like, oh, I'm going to go be Rambo. You know, I think a lot of people realize like, yeah, if you go, it's not, it's not like that. That's not real. But I think people watch the biggest loser and say, this is real. Oh, this is how you can do this. Remember, this is the right way to do it. I mean, we were all in gyms when the first one premiered when the very first ever season came out. We were all working in gyms. And I, Oh, they partnered with 24, didn't they? I remember seeing posters in there. They did now. They're with Planet Fitness right now. So, you know, it's you, you, I saw the flood of people that came in afterwards and that would be one of the things that people would want because they just saw the show. They got inspired by the show. They can, and here's the thing. This is what that, what how they will defend this and people that are supporting will defend it. Well, how could you be upset? Did inspire those people to get off the couch and come in and to exercise and work out and they weren't doing anything at all. So I get that. Like I understand that point and that makes a lot of sense, especially if you're viewing it from their perspective. But if you view it from my perspective, the people that were running the gyms that were helping those people out, what you, what you know ends up happening is you end up setting those people for long-term failure and frustration and you actually make it difficult, more difficult for them. That's the point. The point is yes, it might inspire some people to get started, but are they better or worse off afterwards? Did they create even worse habits now? Yeah. So you end up with worse off. My, I hope that what happens is people get inspired to then look for better, more accurate information. That's what I hope. I hope people watch it and go, you know what? Yeah. This is motivating me. I'm getting feeling emotional about this. I'm feeling inspired. Let me seek out some good information on how I can do this for myself and then they educate themselves and then go do it. I hope what doesn't happen is they watch this and like, fuck yeah, I'm going to lose a hundred pounds in three months and I'm going to go work out all day every day and starve myself and make myself puke after every workout because that's what I see. Yeah. You know, in the, in the show. That's what I hope doesn't happen. You know, it's funny like thinking about that our generation. I wonder if like Rocky had that kind of impact in terms of like, you know, everybody trying to join a boxing gym and drinking, you know, raw eggs and all that. I definitely did the raw eggs part in the jump rope. That was something I got inspired. You learn. I think you learn really fast that boxing is not for everybody. Yeah. Yeah. You know what I mean? Like, oh, I don't like it in the face. Dang. As soon as you get punched once, you're like, I have a cool. Hey. Rocky wasn't real. You can have that rack. Yeah. I'm cool. Hey, how's your improv going right now? The last two weeks. So it's been ramping up because I guess it's like in the middle of it's like a eight week class or whatever. And so, you know, we got sort of like put on the hot seat last week and that was like something I was like, oh, wow, it's it's sort of turning up another notch where like he gave everybody, you know, a time to get in front of the entire class and then he's like, okay, now you're going to do a Ted talk and I'm just like, I'm going to do a Ted talk. I'm like, oh, shit. I was not prepared for this. You know, it's so I was like, well, I'm a fitness guy. Yeah. Like, I know at least a couple of subjects. I can like at least teach the class and like become a filibuster on my way through it like normal. Right. And and then like as you get to go up there, there was a wrinkle to it. It's like, oh, yeah, by the way, I'm going to give you the subject. Oh, and you're not going to know what the hell it is until I get up there. And meanwhile, this whole time, everybody's going up and I'm like second to last, you know, and so I'm like sweating my way through everybody. Get everybody was visibly nervous too. It wasn't like it was, you know, everybody. Yeah, it's my time to shine. You know, it was like everyone exercise. We're so nervous, didn't you could tell, but it was great though. I mean, everybody in the class did really well. So what did you get? What did you get? Oh, I got some stupid. It was like a yellow roses. Like, and I had to like go off about like yellow roses and in, you know, why the significance of them and now you allow what they smell like up whatever you want. You can lie. I completely went like left field with it and started like talking about whatever aliens and you know, I went, I went off like I was just going completely random. Like it's all stream of consciousness. So that's kind of what they're trying to teach in the classes to just go, you know, like don't don't use your logical brain anymore and just just go. So anyway, that was like it was like a milestone for me. I was like, oh my God, this is great because it's like, you know, that used to be my childhood fear forever was to get up there and not know where I was going to go with whatever I was going to talk about in front of a group of people. Oh yeah. And so it just brought back all that that stuff. You know, like I had all those same feelings as a kid immediately and then I got up there and did it and then it was like, oh, oh shit. Yeah. All right. I got this, you know, and so it was great. And then this week we're going through kind of like, like narrative and so we're trying to get through stories and like how to like kind of build off everybody's stories and so we're going around this group. And there's like 20 people and you start out and you give like a sentence of like, you know, the theme was like horror and so you everybody's kind of building this story all the way down the line. And so I'm like, again, I'm like towards the end for some reason and so everybody's kind of building up on the person in front of them story this, you know, thing in front and then every now and then you get somebody kind of interrupting it with some weird like like left turn. Yeah. You know, and so it's it keeps going and it gets a little bit weirder and I'm literally like losing track of like where the hell this story is going and then this girl's like says, you know, like her addition to it and then it comes to me and I'm like, oh my God, I have nowhere to go with this and I'm just like and then Pauli Shore jumps out with a chainsaw. You know, it's like like like I got a laugh and all that stuff, but it was like, you know, how I am kind of on the podcast. It's like I just have this like Tourette's of like, I don't know left field curve ball. Here you go. Yeah. And so then like he didn't like, and the teacher didn't like mean to, but he was totally making an example about this because the class is kind of gearing you to be a team and how to like kind of perform on stage to build off each other, use each other and you set somebody out. I fucked the person behind me, right? Like right after me, like they didn't really it was hard for them to kind of piece it back together and like keep the story going. Yeah. And so I was like, oh, shit, you backfucked. Yeah. So what did you get into it with him? Or did he say something to you? No, no, he didn't know and the thing was he wasn't even trying to like he was just trying to make it like for everybody, but it was totally like I was sitting there like, oh, she's talking about me. This is an example when somebody fucks up to what we're trying to do. Somebody's got star syndrome over here. Yeah. He wants all the laughs. Yeah. And I was like, oh, shit. Yeah. This is improv. Nothing is wrong here. However, however, what you just did is like all the wrongest thing you could do like fuck in this class, but but that's what I'm interested in. And so I'm like, I don't know. Like I get I've been getting a lot out of the class and I love you know what I've been learning. But honestly, I'm more interested in the comedy aspect of it than I am the dramatic like building a scene. Like I'm not into the acting shit. Really? Well, I feel like you're such a natural actor though. Yeah. I do. Really? Yes, absolutely. And I can already see I can see since you've been taking the classes, I can see a difference in how you talk and tell stories and stuff. I think it's Oh, thanks. Yeah, the storytelling part like that has helped tremendous like I do feel it's what I need. Yeah, I feel like you use a better hand gestures. What do you love? Yeah, he's better with his hands now. What was he do before? Before he was talking, he was doing ramp water shit. You know what I'm saying? It was just off. Yeah. It's like those double dribbling. Yeah. Yeah. Yeah. He's like, he's like saying yes, you know, doing things like what's going on? Match. What's happening? Yeah. Now he's like on point. Too many wires are crossing. Yeah. I've been hanging out with a talent. You know the those are those are really cool. Exercises though. Oh, yeah. We would benefit tremendously from doing it. I would love to do this stuff with you guys. I feel like we need to bring somebody in and then we just need to power this out between. Well anybody anybody who's in a situation that you're on a speaking all the time in any platform, whether it be in person or on a podcast. Yeah, but it's also the exercises they're designed to make. I train clients that were big into this and they would talk about it constantly and it makes a lot of sense. Do you highly recommend it? Yeah, I feel like it's a and it's you know, it's one of the skills. One of the most valuable skills anybody can learn in my opinion besides your ability to sell your ideas because that's also very valuable is public speaking or presenting in front of people because so many and it's only valuable because so many people are afraid of it. Yeah. So like if I don't care what field you're in, if you're good at that, you're probably going to do well because everybody else is terrified to present. Well, this is I actually used to teach sales this way. So I am first. I taught myself that when I was trying to learn, you know, how to sell a package of training and like how do I recommend certain and that was that's nerve wracking for a trainer when you first get in like most training you get in to help people train the body. You love kinesiology all of a sudden all of a sudden you find out holy shit 80% of this job is selling and I didn't know I was signing up for this. Lucky for me, I have that in my blood and I'm passionate about that of trying to get better at it. And so one of the things I used to love to do is I would walk up to one of my peers and I would just start rifting like off the cuff like make make up who they are and their goal and try and get them to engage with me and just totally make up a whole story and it was a great way to practice. Now they all thought it was kind of funny at first and then of course after they noticed I would do it all the time to them. They would try and get hard. They throw harder and harder angles at me and go left than right and then I try and work my way around the conversation still circle and back to whatever I'm recommending and try and make sense of it now. None of it was real and I wasn't using real things like real body fat percentage numbers and real science to support what I was selling. I was really just getting in the practicing the art of communication and the ability to you know, build off of a story like that or keep going and play with someone that meant when I tell you doing that exercise and practicing that and then you get into a real world situation and it happens to be your profession and what you then that stuff is easy. It makes that carry over. Oh totally totally the biggest fear that you one of the biggest fears that humans have is to be socially rejected. It's a massive massive fear. In fact, yeah social isolation is considered a cruel and unusual punishment by the Geneva convention. So when you ask people because they do this what are your number? What are your top 10 fears public? Speaks number one public speaking is almost always in the top three and usually it's number one. I think it's number one nation. Why they've done studies on oh yeah forever. So if you can get good at it you're like you know you have a skill that everybody's afraid of. Oh boy the value it's my kids school or I should say my daughter's school because my son goes somewhere else now they do a lot of this where they have to go up and talk in front of the whole school. So smart and yeah I look at it and I realize like this is important like as much as the kids hate it you got to practice this. Well I mean an example we mentioned earlier I brought up Steve Cook and Lane Norton stuff and Steve Cook's an example of someone like this is an example where he's got a little bit of information fitness he's good looking and most importantly he can communicate really well on this social platform. I think a lot of people that are just tuning in or paying attention they don't realize like how good that person is at that craft and we've obviously felt I mean the first time we had to turn on the cameras for like YouTube God I hated that it's awful you know and we make fun of it show the bloopers and things like that but it's not easy and what's not easy but it's not I'm totally not nervous to explain fitness I've been doing that in my entire life it's just nerve-wracking new yeah exactly and it's uncomfortable and the people that tend to excel in those spaces YouTube Instagram Facebook these platforms are people that are very comfortable talking to themselves like now do you think you know what you just made me think of something I wonder if kids today because they're so used to FaceTime seeing their own faces as they're talking to their friends more comfortable posting on social media posting their thoughts on their Instagram page I wonder if they're going to be it's going to be more second nature of course it is and we have examples of that I won't roll people into the bus but people that we would consider friends or fans of the show and we've known for a long time that are massive influencers that have millions of people following them you know we meet the first time we all met him in person they were so different they have this incredible loud outgoing personality on YouTube or Instagram but in real life their social skills are awkward they look down on the ground right they're more comfortable with inanimate objects and they are just like what a communicating with people what a flip yeah what a reversal yeah that's true no it's very it's very inanimate objects for me has always been dude Big Bear I remember talking to one of our early on interns and he was telling me about how uncomfortable guys are talking to girls face-to-face but texting is like yeah or even uncomfortable talk on the phone yeah like to hear each other's like I don't know what to say like what do you mean you don't know what to say you text each other all day long right you know it's true now it's weird that's what a trip you know you know what else is weird is Sal's prediction on Tesla yeah that was pretty weird yeah it's not weird we could have made a lot of money boys gosh dammit I was just stopping you I mean at that's at that stock price we're gonna buy 10 yeah at best dude they I mean you would have doubled almost triple I'm gonna look at it right wow okay so rock 3x right I brought it up the first time I think I brought it up to you guys was back to October or somewhere around there in November it was around $300 you know what it's at right now right the second 922 bucks wow wow yeah exploding his stock that's company stock gets traded like a exciting tech stock it does not get traded like a car company right because the numbers don't reflect that value that's insane 922 you know I mean what so they just reveal like some some massive like numbers for projections for next yeah their their sales are doing pretty good and you know he's considered a revolutionary you know in terms of his you know the his cars he did kind of start a movement with his electric cars yeah you know we talked about this the other day the you know cars were we're not cool before he kind of made him cool yeah he's an icon I don't think the company would do nearly as well if it wasn't for just him being the face but nonetheless fuck man we could have made some money boys no I knew there was something because I go to the grocery store and get all the groceries and all that now half the parking lot is those charging stations and I'm like when did this happen it just all of a sudden it looks so futuristic now you know they're they're they're crazy I see probably I mean we're in the Bay Area too but I must see at least six or seven Teslas a day yeah like yeah they're everywhere yeah to the it's like here anyway exactly Honda driving a little well along the lines of stocks cool companies to watch I have a couple for you guys one everybody knows what Facebook is Facebook is taking a huge dive you saw the Stephen King came out and talk some shit about them and I forget what else was going on really yeah and of course they've been under you know speculation at Zuckerberg came out and said he's going to protect privacy and free speech or something like that on Facebook yeah so they're going to try and let people say what they want to I don't know exactly what he means by that but that's a little controversial yeah so I mean the stock is taking a huge dip which intrigues me because I know what's also in the forefront for them they've been working on this for a while now they own WhatsApp right you know that and WhatsApp is about to launch their direct pay what do you call just like PayPal or Venmo that'll be huge they're going to write yeah and it's you know WhatsApp is one of the most downloaded apps I think Facebook is almost I think they're a buy I mean they went from two they were at 220 was their share price it dropped all the way down to a four seems like it's on its way back up I like Facebook because people need to what people need to realize is they are if they were a country they'd be one of the largest countries in the world they know more information about their users than anybody else this is why I feel like they have the most potential to be evil out of all of them of course they like they got all the dirt yeah and people just willingly give it to them yeah you're right now percent they know a lot about the people that are part of their and their advertising I think is still underrated yeah and Facebook advertising I mean you can make a killing well Facebook advertising that's why I thought it was crazy everybody put all that money into the Super Bowl commercials put that into like Facebook advertising they probably would a triple quadrupled their their numbers just doing that yeah I know 100% would be a better investment again I think that goes back to what we kind of said before it's more of a brand play right just brand aware and you're gonna get what you won't get is the amount of eyes that are viewing that's much of the Super Bowl right you're getting millions and millions of eyes all at once another cool company check this one out dude I wanted to wait till the podcast even share this one with you guys to get your reaction how what a good idea this is company getting started right now start up called part par k posh Fede this what they are is the uber of parking spaces so imagine in the city imagine by a football this I already know football stadium was amazing I always wanted to buy a parking lot bro this reason how fucking brilliant is this if you live nearby you have your own parking you could do this anywhere you do at your house if you want rent out your parking yes oh that's brilliant that is really smart now that's brilliant imagine like especially places like San Francisco right where it's parking is horrendous yeah and you get charged you know if you park in San Francisco for the day you're spending 20 to $50 you can't park without like $50 is everywhere right so imagine you are someone's little driveway yeah that fits two cars and you go on the app and you connect it and yes and you and they automatically pay you just like through uber that it links to them they pull in they pull you can imagine you could set it up so you work all day long so you're not home you're not home wow so you set it for the hours that you're at work all day you know you make 25 to 50 bucks so smart so smart now brilliant or what now I think it's I think that's a phenomenal business idea here's why I was gonna buy him here's why I don't like it long term I'll tell you why long term I think parking spaces are gonna be obsolete I really do for the automated yeah I think you're not gonna need to worry about that's a long long that's a long ways away before we don't have 20 years I would say yeah that's fair yeah you were to say 10 I would challenge that yeah probably yeah I was gonna say we got a long ways before it's all I mean just the regulation we haven't even seen a horses and cars on the roads together for long enough period of time we're gonna see that for at least a decade so we're gonna see self-driving cars and regular cars on the road just like they saw that transition for a while before you see it we have at least 15 to 20 years yeah what a great idea right that is so I knew you guys would like that I saw I saw that I'm angry I didn't come up with that hey do you guys want another reason to take creating I know we I know we don't need more reasons but a study came out that shows that there might be more reasons to take creating that have nothing to do with building muscle and getting strong why why do you think this is happening and I feel like it's been happening more more often than not is we're starting to see more and more research around creating for all the other benefits like was it only studied for like you know the organic benefits from it or was it initially yes but because remember ATP is the is one of the main sources of energy of your mitochondria in all your cells ATP is a fundamental source of energy creatine turns into ATP when you take creating you have more ATP to fuel all your cells not just your muscle cells but your brain your organs studies are showing there's antioxidant benefits there's cognitive benefits studies have showed that athletes who take creating are less likely to suffer from brain injury like like CTE or concussions but a new study came out that showed that so when you work out one of the things that happens when you lift weights one of the benefits of lifting weights is you actually increased in that amount of mitochondria in your muscles so your your mitochondria is like the energy powerhouse of your cells when you're lifting weights one of the adaptations besides building muscles you get more mitochondria your body's like okay we need more of these energy producers in the in these in these parts of the body because we're trying to get stronger and we're adapting and that's a very good thing lots of mitochondria healthy mitochondria makes you youthful it gives you more energy more strength it's better for your brain if there's more there there's better for your heart all that stuff right so studies show exercise does that exercise plus creatine dramatically amplified this effect in a recent animal study they showed that the mitochondria that normally increased from from exercise was far greater when creatine was introduced here's the other thing they they saw increased mitochondria in the heart as well so not only were muscles becoming better and stronger but they found this in the heart other store other other studies are showing that it may happen to organs like your liver your lungs and etc which may be one of the sense this is one of the keys to living a more youthful in terms of your health life mitochondrial health is when you look at all the studies on aging they they focus heavily on the mitochondria because that is a big what if the mitochondria still healthy you're less likely to have cancer less likely to have a heart attack far less likely to have anything that's age related isn't this similar to what red light therapy supposed to do to okay so here's the here's the hack first off supplement with creatine unless you're intolerant to it it's creatine's probably a good supplement for most people to take you don't need a ton of it if you eat a lot of red meat you need very little one to two maybe three grams a day if you're vegan you probably need more like five grams a day because you're not getting it from food great source of creatine is Legion Legion makes a good creatine supplement you want to get a good source because creatine can come from sources that are cheaper and you're going to get what was that latest post the paid chathol is oh yeah yeah anyway research that yeah that was that was interesting you want creatine monohydrate that is the studied form of creatine all these other versions of creatine are no better and often times or worse when they finally do do studies on these other forms they find oh that one creates bad byproducts this one doesn't work so creatine monohydrates what you want the brand was legions the one that we recommend here's the second thing you can do there's lots of things by the way you can do to boost mitochondrial health have a good diet exercise you know going into ketosis occasionally is really good for mitochondrial health so fasting or doing a ketogenic style diet for certain periods of time you don't need to do it long term but just to again boost the healthier mitochondria red light therapy red light therapies is one of the ways that it works one of the main ways that it works it you know it for example it helps people regrow hair which is crazy to hear but it's legitimate like that's proven in studies reduces wrinkles in scan physical therapists have used red light therapy to and all this is related to mitochondria right that's all for producing more ATP for the mitochondria so the red light penetrates the body and it turns it's like a turbo for the mitochondria producing more ATP more energy so create here's the hack right take some creatine wait 30 minutes get in front of your red light you know therapy like if you have a juve light or whatever stand in front of it do your thing and you should get like an amplified effect from both of those a little it's a little supplement plus you know that's so cool I would never considered like organs as a factor in part of that process with creatine yeah creatine has been shown in other studies to just have protective effects on the heart antioxidant effects on the heart it's like again I think in the next five to ten years creatine will be the number one general health isn't it funny because we've watched you know we were around for the the introduction of it right and so do you remember like when it first came out there was a scare behind it well that was the second part right so the first part blew up because it worked it worked all the research was showing how amazing it was so of core and then of course there's a lot of people that try to get attention by countering it and and talking to what and I remember the scares I remember that part of the reason why I remember stopped taking cell tech is some article it came out back then that was saying that there was cases where creatine was building up in people's gut and they had like you know it was like sitting sitting at the bottom of your stomach and it was just like it was not the bad thing of cell tech was the 75 grams of pure sugar yeah exactly was it was but I remember that's what scared me away was like that the I had this well they thought it was bad for their your kidneys I think we had a guy come in that was trying to like put out like sort of a PSA for the entire football team because like we were all like oh wow'd you guys find this creatine this is amazing and and they were trying to like caution us like about using it because it's like we don't know too much like it's gonna like fuck up to their defense back then we didn't know a whole lot right in the studies and we do know that the kidneys filter creatine just like they filter protein so it was like it's a logical conclusion like oh don't take too much it could overwrite but the studies there's literally been then there's thousands of them that now have been done on creatine and all and most of them look at kidney and liver function and if you're otherwise healthy there's no there's no negative effects yeah now if you have kidney problems or you have liver issues you should always exaggerate that you should always talk to your doctor and see if it's if it makes sense but otherwise it's it's a totally safe cognitive boosting athletic performance boosting and now we're finding it's a rejuvenating youth type a supplement should I get back on the only the only negative I've ever seen on creatine ever is that it may and this I can't see how this is a negative it may increase the amount of androgen receptors that are available for testosterone and so it may have a kind of indirect testosterone boosting effect which I guess someone might think that's a negative if they have like prostate enlargement or something like that I don't know but yeah sounds like a plus to me if you ask me sounds like a plus first question is from Noah K 35 what are the best exercises to build abs out I've tried hanging leg raises but I can't get my abs to stick out more okay so building the the muscles of the abs get them bricks is is the same as you would approach building any muscle in your body so the best rep ranges to build muscle for all muscles is between one heavy rep all the way up to maybe 20 repetitions those are all good muscle building ranges now with the abs I would say you probably wouldn't do very well with really really low reps because it's so hard to have perfect form but lower reps are okay and I'm not I'm talking about like you don't want to do like a single like one or two reps but you can do five six heavy resistance reps with your ads abs and of course you can get up to 20 the key is to use good resistance and here's the key train your abs in a full range of motion most people don't do this they work their abs but the abs tend to be stabilizers or tend to be kind of play second fiddle so using the example of the hanging leg raises I have yet to see I've probably seen in my entire career working in gyms five people do a hanging leg raise properly yeah most people just bent if they they've been at the hips the legs come up or the knees come up and the abs are stabilizing but the the muscles that are doing the movement full range are the hip flexors the ab function is to bring the pelvis closer to the rib cage or the rib cage close to the pelvis so it's literally curling your low back or curling your hips up so when you do a leg raise it's not just lifting legs it's curl it's tip it's it's curling that the hate having the tail I hate having this conversation on the podcast and the abs are all know it is the abs are one of the hardest things to try and articulate on this show like it's it's something that visually I have to have something to be able to show a client or actually move their body to get them understand because it's arguably the probably one of the I don't know most most commonly done wrong miss yeah miss practice right just because even when you have poor form you look like you're kind of doing it right and you feel it yeah exactly and you still feel it because the abs are still they're working in in that when if you do a hip flexor sit up right you use mostly your hip flexors abs still work they're still in there at least stabilizing at the bare minimum maybe you get a little bit of a contraction in it and though and you look like you're doing it right so it's really hard to try and explain to somebody on a podcast like how to do this well but you know in my experience when you have somebody who wants to build their abs one of the best things to do is that low heavy rep range because mostly because nobody does the novelty of it is the main reason why I think it's the best but the drawback is that most people already don't know how to connect to the abs very well and do a basic setup with using all of their abs right much less okay now I'm going to recommend to these people they should go do yeah that's why we caution like just all of a sudden going to loading it and doing like a lower rep range if you haven't actually done the work of getting that kind of activation out of your abs I'm trying to think like I think that the only one I can think of that probably like for me has always made the most sense to load is like a decline setup yeah well here's the thing load is all relative you take somebody who doesn't know how to really work their abs properly you have them do a physical ball crunch yeah and they're doing low reps or a perfect spit up yes it up a perfect setup dad mode yes that was Lee just he's bragging about a son guys like I know kids put up my kid does the perfect no no it's a it is low reps because they don't have the strength to do more than six or so I have yet to have a new person put on a physical ball have them do a proper crunch the right way with full extension full try try try this and here's the best visual I think I could give the most people hopefully can understand is you know lie completely straight out flat on your back and try and sit your your body at your torso up but as you're trying to think of your spine and the vertebrae and how they look right if everyone's seen the skeleton before think of the vertebrae and you're trying to roll up each individual vertebrae slow and control imagine you're a piece of paper you call it the perfect do it up yeah perfect set but try doing five of those yeah try the and that's doing one right that string right you're not even to be able to do one perfect so that's a great way of that would be technically low rep heavy loading because you can't even probably do one or two of those really well and a way to assist yourself is you take a rubber band around like a you know like this right around your feet even a squaric or yeah even your feet right and then you use the rubber band to help assist you in that perfect articulation of the spine rolling up man work on that really well and and low reps slow and control and then slowly that's a great video I don't think we've done that we did we did we rubber band assistant I don't know if I don't know if I've done one with the rubber band assist but I know we've done we have a lot of ab videos we do on the YouTube channel so we'll make sure to attach some of them in the show notes that demonstrate kind of what we're talking about I went through this I remember I mean I've been working out for years until I figured this out and I remember I remember I got real lean I was supposed to go on a vacation somewhere I got really lean and I got my body fat down like 9 or 8 percent and you could see my abs when I'd flex them so you could see like oh he's got you know flat midsection he's got nice abs but when I didn't flex them they weren't visible and I was always jealous of the guys that had the abs that just always show they didn't have to flex their abs just stuck out so I thought God do I have to get that much leaner do I have to get that much more shredded and I was reading some you know muscle magazines or I think I was reading a old body building book and in there they were talking about building the abs so that they showed more at higher body fat percentages and I thought well that makes perfect sense because I know when I develop my quads or my chest or my back I don't have to necessarily get leaner it's more visible because there's more muscle so I'm going to try to build my abs and so that's exactly what it and I always thought I didn't have a great midsection I always thought that's just one of my weaknesses so I started training this way I started to slow my reps down I focused on all on lumbar extension inflection isn't this is isn't this what inspired you to write the no BS 6 bank right yep absolutely and I did it and within six months no joke I went from from the guy who had abs that weren't really visible to they built out so much if I wore a tight t-shirt you could see him through my t-shirt and it was all because I built actually started getting pumps on my abs I would work them out and feel a pump and I'm like what would like you do with your biceps their muscles just like any other muscle in your body you have to train them in a similar way that doesn't that means you're not doing 100 reps you're not just going real fast jerky motion you're not doing weird light movements you are using resistance that may mean that you're not using external resistance but what I mean by that is pick hard exercises do them slow full extension full squeezing contraction get the rib cage close to the pelvis squeeze that then extend back think of it this way it's like when you're standing straight up can you take your pelvis and tuck it and stick your butt out so every time you tuck your tailbone that's your abs contracting every time you stick your butt out that's your abs lengthening that's what the abs do the abs don't bring the legs up to your chest next question is from Nick to fitness order some cues that can help a client who can't hip hinge and keep their back flat it's kind of similar right well I also gave so I think this this video is supposed to go up I think goes up this week I think it was that I said the number one controversial tip for dead lifting and rose and it's the stick your ass out cue that a lot of coaches don't like but personally I have found a lot of value in that cue for the average person to get to understand how to get their their keep their back flat because the most common thing when someone bends over to do a row or bends over to do a barbell it's all the back yeah they round at the back and they don't slide the hips back and so the stick your ass out and slide your hips back cue has been the number one cue for me to get that across to a client now I understand that if you have an excessive anterior pelvic tilt and then you and then you stick your ass out and even more you could be risking some you know pinched nerve or shearing in the low back but so it's very as a coach the answer or a person listening it's if it hurts your low back you're doing it wrong right but if you feel comfortable and that cue helps it's helped out more people than it's done harm to where I to I like using props like a stick to run down the spine and mainly to then also if you're drawing in your abs and you're pushing your lower back into the stick like that's a tangible feedback that you're getting like okay I'm not breaking there's not a gap now between the stick and my lower back and also to to be able to kind of be close to the wall but not completely close to where you know there's I tell him to have a soft knee so it's like just barely flexed and then I want to try and touch my butt to the to the wall. Oh that's a great that's a great idea I've actually never used that because again another that's the stick the wall or just feedback tools that makes it feedback yeah we did a video we did a YouTube video I did a video I did a YouTube video on the stick so and I think that's one of the most I learned that at a certification course back in like 2004 or five and after that I carried a PVC pipe around with me everywhere as a trainer and like almost every you know first client or early client that I got in the first week or two I would bring that out to teach hip hinging because I think that that is probably one of the most powerful it's hard to like just to keep those three points of contact you're putting the spit the stick down the back of their spine and it goes all the way from their head down to their butt and you're telling them to keep their hips can connected to it they're they're low back and they're upper back and head tucked and everything yet to make it happen Oh and then to bend over to grab really hard it's really hard to do one of the why is hip hinging important well when you're bending over to do certain exercises like a barbell row or you're doing a deadlift or a good morning or stiff leg a deadlift especially or just because it's a it's a fundamental way of bending over it's a very important movement and if you don't do it well or don't know how to do it your risk of low back injury goes through the roof so you can do certain exercises and you have a higher risk of injury so this is an important thing to learn one of the cues that I like to tell people because I would tell people like okay we're going to have you bend over a little bit don't have people bend over too much because sometimes their hamstrings are so tight that they are unable to to hip hinge so I'll tell them bend over a little bit maybe 45 degrees maybe even a little higher and then I'd say stick your butt out if that didn't work I'd say stick your chest out sometimes people understand sticking out the chest and they can't understand sticking out the butt so I'd say okay and you can you stick your butt out and they'll like you know you can tell that you don't know what's going on so okay stick out your chest really pull your shoulder back stick your chest out but don't stand up stay bent over and then automatically they would get into that hip hinge position then I'd say okay keep your chest stuck out stand up and then bend back over and hold that position and then they'd start to kind of pick up what that feels like yeah to kind of piggyback on that that's where I would have like people put their hands behind their lower back like a waiter's bow and so that way they are kind of you know placing their shoulders in that position by also like folding their hands on their lower back and then it kind of helps them to you know maintain that sort of rigid back it's just crazy how we lose because if you don't do these movements on a regular basis you'll lose the ability to really be able to do them naturally and that can cause a lot of problems and this is true for almost any movement you got to practice these things and hip hinging is very important absolutely next question is from Nathaniel Watson thoughts on lifting heavy during a cutting phase I love this this is actually so if your goal is to maximize is get your strength as high as possible probably not a good idea to do it while you're cutting but if your goal is to preserve or build muscle while you're cutting my favorite is my favorite method and the reason why I like to do the heavy lifting when I'm cutting is because the longer rest periods the lower rep ranges they seem to lend themselves better to being in a calorie deficit and theoretically it just makes sense that you would want to if your goal you're in a cut phase which means you're in a calorie deficit you're catabolic that if I want to preserve the most amount of muscle I would want to send the loudest opposing signal and what better way than doing that than lifting heavy weight like to me that just makes the most sense if I'm trying to preserve a lot of muscle doing circuit-based type training in a cut like that to the average person might think like oh that makes the most sense because that's going to burn the most calories but if you so who I'm who I'm talking to matters here if I'm communicating to somebody who's dialed nutritionally I love this like if if I can tell you if you're a client of mine and you're following like I can tell you your macros your calories I want you in this for the next two weeks I know that's a deficit I know you're going to be perfect you're going to be dialed nutritionally then I love to do a heavy a heavy phase during that time now if you're somebody who fucks up a lot you're you don't really track your nutrition then using tools like hit training and you know a more faster-paced workout is advantageous for the calorie burn and so that makes sense for a cut phase but personally because I when I am serious about cutting or doing some of this I'm I can dial my diet and I can be disciplined about it I love to send a competing signal that tells my body to build muscle knowing that I'm not feeding it enough and I'm probably not going to build a lot but I'll probably preserve the most I could by sending that signal people are always asking you know what how should my diet be with the different phases of like maps anabolic for example maps anabolic is a really good classic workout routine it's it's kind of got the philosophy all wrapped into one there's three different phases and the first phase is the heavy lifting phase so people are always like okay should I be in a calorie surplus here or in a deficit what should I do and I say okay well it kind of depends if you're trying to maximize your strength if you want to lift heavy because your goal is to hit new PRs then you don't want to cut when you're lifting heavy you want to eat yeah but if your goal is to keep muscle while you're dieting heavy lifting during a cut is exceptional I love it it's more comfortable for me too because you know I know hit training burns a lot of calories I know you know faster paste and supersets burns more calories I get that if I get how it makes sense you're trying to burn as much body fat burn more calories with your diet but it sucks to do the fast-paced workouts when your calories are low it's really really hard well and the truth is if you're doing a really good job of managing your calories you're in enough of a deficit that you should be burning them and that's why that's where the deficit comes from right exactly so that's who I'm talking to matters if it's myself and my program I love to do that if it's a client who I know follows the nutrition guidelines to a T brilliant way to do it if they're not then I had I see value in doing more circuit based but somebody who's who's doing it right I think or the best way in my opinion would be somebody who is managing nutritionally and this is how I got ready for every show and that's why people couldn't understand like my peers how I was never ever on the cardio machine until like the last two or three weeks it's because I'm going to I'm going to manage my my fat loss through my programming and my nutrition like I'm going to create a deficit that nutritionally I'm going to be losing body fat week over week and then as I got into those final weeks that's when all sudden I would ramp up cardio and what's great is it's novel I haven't been doing it for eight weeks already like all of my peers were so when I got on there and spent 45 minutes to an hour my body dropped like a rock because it was it was new it was novel a new stimulus and so and our body adapts to cardio really fast so very similar mentality and in the reality is that you can lift heavy you can lift light you can do superset your doesn't matter if you're in a cutting or a bulking phase of your diet it just depends on your goal I mean you can lift heavy and be in a bulk you could also do supersets and be in a bulk or do hit training and be able if my goal is maximal stamina and endurance and athletic performance hit training in a bulk is phenomenal I actually used to do that yeah quite a bit because you know I was my goal in the offseason was to gain constantly gain but like I had to maintain endurance and explosiveness and agility and all those things so like I had to move and I had to move quick and explosively so you know yeah it totally depends on your goal next question is from tenor sorals how important are the types of shoes you wear when lifting what effect do flat soles arch support elevated heels et cetera have you know had you asked me this question years ago I would have been like that doesn't matter yeah just do your workout then I got myself a pair of squat shoes and you know this is we know CrossFit was getting real popular early on I would see lifters using squat shoes I thought it was silly now you're on to the new balanced dad shoes yeah just because you know it's cool yeah it's gonna be awesome yeah exactly it's my sex repellent but no I it's working yeah no but I would see people use squat shoes I used to think that's so dumb who cares what's the big deal whatever then I put some on and I was able to squat like twenty more pounds right away and the reason why is because the way because they elevate the heels are very stable and they they require less ankle mobility so I I now don't have to have as much ankle mobility be able to squat as low with as much strength or whatever so shoes make a very very big difference now here's the thing ideally you have feet that are strong stable that you can articulate and ideally you'd work out in flat shoes or shoes that have no support so that your foot is constantly stabilizing and being connected to the floor that's the best possible way to generally work out now here's the problem 99.9% of you listening right now are not that person most of your feet aren't ready for that no and if you go work out with flat you know no support shoes or whatever you'll actually increase your risk of injury so if you always work out with lots of support but you want to move towards working out with less support do it very very slowly and work on things like foot and ankle mobility otherwise if you don't care about all that stuff and you're like I don't care about my foot and ankle mobility which is too bad because I think it's something you should but if you don't I'd say put the shoes on that help you lift the most comfortably and then you're set well you were you were actually the person that turned me on to squat shoes never squatted you do turn people on yeah see I had never used squat shoes in my life before until like this was like the first very first year that mine pump was getting started and you know salad said hey man you got to try these squat shoes that I just got I think it'll it'll really help your squat and you were raving about how much it helped and it felt better to squat in them and I thought okay well let me let me try and I tried them and felt the same thing too now what I what I loved about that whole situation in in my your fitness journey because this is 15 years and later in my career I'm very aware of the importance of hip mobility ankle mobility all that stuff I'm not naive to any of that I have all my certifications that help me teach all that shit but yet ironically I did not realize how what a limiting factor it was in my squat and until those shoes until I felt wow my squat feels so much better and all they are doing is they are they are crutching my lack of ankle mobility and now because I have something that's assisting that all of sudden my squat felt so much better so what it really did for me was and that was right before I went in my hardcore mobility kick is it really open my eyes of how much I lack that and never in my career had I really dedicated like okay I'm gonna improve my ankle mobility I'm really gonna get after this and see if I can make a difference there and I tell you it is the single best thing that I have done for my squat is to improve my and I think that's exaggerated for someone like me because I'm six-foot-three and I have long limbs so I think somebody who has really long limbs and is tall this is is exceptionally or exceptionally important for them because you in order for a big six-foot-three tall person to get into a really deep squat you have to have good ankle mobility unless you have these odd weird short legs and limbs on your lower body but not your upper body and that's how you're six-three that would be a really weird-looking person most people that are above six-foot-tall are gonna have relatively long limbs and that in order to get yourself all the way down into a deep squat it just requires so much more ankle mobility and I mean I've I remember when I first started I did the combat stretch which is where you the video I did on YouTube where you push your knee over and I could get maybe comfortably a quarter of an inch you know beyond my toes and because as a trainer we were taught to teach people and never go past never go past your toes first for safety reasons all the certifications taught you know your knees should be right above your toes too much stress and ligaments right and we didn't want to stress the patella and this was dangerous to do that so I coached that way forever I most certainly trained that way forever yet when you look at like some of the best squatters in the world your Olympic lifters and stuff like that you look at their knees and their knees are like a half a foot beyond their toes and so I began to pursue this can I get my knees you know several inches beyond my toes and that is that's where the squat and scroll came from that's where this ability for me to go ass to grass but it was all the work and effort that was put into that the shoes was what helped me though to see that and then to work towards that yeah it was interesting I used to always wear like running shoes like Nike shoes or like supported shoes like forever working out because I thought that you we had to have that you know we had to have that support constantly and I was in this gym and this is like when the the whole like five finger shoes started to kind of take off the minimus kind of stuff and there was lots of trainers actually in there with their clients in Chucks and I was like making fun of them I'm just like what are you doing like they're in Chucks we're working out here like what's happening and then I started to realize too I I gave it a try and was just kind of like gradually like trying to to get like more of a minimus type shoe and immediately found like the functionality there too as well doing lunges or things like that where I could you know get on my forefoot a lot easier I had that flexibility there in my shoe to where it allowed you know more of the natural sort of ways of stabilizing with my feet to to occur and so I started to kind of bring that in with my clients and start to play with that but it was very much like not not I didn't want to jump from these moon shoes down to like nothing you know supporting that because there was issues of that where people get really aggressive with now I could just do everything with I haven't built up that support system Oh that when that whole movement happened a lot of people got hurt there was a movement there for a second and the running there's a lawsuit too yeah where where the there were runners who were talking it was a book I don't remember it was there was a book that came out it talked about born to run that's is that it right there and I guess the I don't read the book but I I believe the author went around the world and watched people run around the world from cultures where and tribes for example where they've been running since they were children and he noticed he would photograph them running and he noticed with that when people run barefoot especially people who've been running barefoot for a long time that they hit the ground differently than when you run with big running shoes and he said Oh we're running totally wrong and everything and that he says that I know that he said so far again I read the book is totally true it's a hundred percent correct the problem is if you grew up in a modern Western society you've probably worn shoes since the second you could walk in fact if you look at little kids shoes they're really stiff on the bottom and they say oh this is good to to support your kids feet or whatever and as an adult you walk in heels or tennis shoes or whatever and it just look at your foot take your foot out took take your sock off look down at your foot then Google a picture of a hunter gatherers foot besides the calluses and all that stuff look at their toes yeah look at them how they can articulate them just like fingers yeah their toes are spread out their their feet are muscular brunch together if you have really big feet your toes are really fucked up look at the pictures of NBA players feet yeah their brunch scary because their feet were so big I'm sure they wore shoes that didn't fit them and so our feet and everything kind of formed to the the shoes that we wore the fact that we have all the support and so if you go from where you're at now to going barefoot you're going to totally hurt yourself you're going to cause yourself problem so it's very slow process and look inserts shoe and you know art support and stuff like that can be huge helps for a lot of people there you know some people have back problems and ankle issues and knee issues and they were inserts and their feet their their joints feel a lot better and that's because they're it's like a crutch it's it's causing better movement but you can train your feet and your ankles to get stronger so that you don't need some of the stuff but they respond properly against it's a very long process though I used to actually take my clients and it was a new thing that I'd introduce is just walking with their barefoot before we even get started training and just to see you know how they were like loading their foot in like what kind of patterns that that you know they were falling upon like walking down and back and you could see all that as a trainer very visibly oh it's crazy because the the bottom of your foot is got you know tons and tons of nerve endings you can articulate we're supposed to be able to articulate our toes quite well obviously not like our hands but if you guys close but have you guys ever seen videos of people have no hands yeah and they could write with their feet they could type with their cereal yeah with spoons instead so that the capability is there and think of all the the brain networks that are connected to that that are totally at your feet because we wear these casts essentially on our feet you know 24 seven and so when ends up happening you grow up this way you're an adult like I want to reverse this I want to have you know you're going to make progress but you'll never unfortunately be able to get that that you you had that potential because you know you grew up most of your life wearing but I will be very careful I definitely I mean I highly recommend and when I say training I mean like weight training not running because I think running is what's more risky barefoot than way more skill and yeah weight training I think I think getting a client or myself once once a week for sure when I'm training even when my my frequency is low I will get for sure a workout in barefoot I love to do walking lunges barefoot I love to do tippy-toe squats barefoot squat deadlift barefoot I love to do my mobility drills barefoot so I'll start off before I even get into my weight training I kicked the shoes off do all my 90 90 combat drills and you know lizard with rotation and I'm doing that all barefoot I definitely think there was a I mean what two three years ago on the show I was sharing a lot on my Instagram of barefoot walking I would try and take a 10 minute walk go to a gym and they say you can't go barefoot so then how do you guys feel about the five finger shoes I mean there's there's value in it for that I think I think it's going to kill your your sex life but I mean if if you're if you're that's your only way to do it I mean here's a thing I I intertwine I would take that that same person who goes to that gym okay because I at the time that I was doing this I had the same gym so I was going to a gym that I couldn't take my shoes off with that so every day I took a 10 minute walk barefoot with my dog so I would personally that's me I'm not a big five-finger shoe guy I just I think they are like ridiculous and ugly and that's not a reason not to do them if you really care about building your foot strength and you want to work towards it I think there's value and walking around and those are but you know the thing is just putting those on isn't going to help a lot of people because right they still have their bad movement patterns sure they still have their muscle imbalances so all that's going to happen is they're going to hurt themselves like my I'll give you an example my aunt was having some issues and walking around at home barefoot because she's always in heels that's the first way to do it well the problem was she overdid it and had caused plantar fasciitis and it's because her foot was so used to being in heels yeah you got to do it very very slowly and the best thing you can do is this like if you if you really want to work on ankle and foot strength and mobility which I'm not lying will make a tremendous impact on all of your standing lifts and just how you feel it makes that big of a difference it's a part of your body that's not developed so imagine if it becomes developed it'll impact everything right MAPS Prime Pro MAPS Prime Pro has an ankle and foot section and you need to do those exercises two two to three times a day five to ten minutes at a time every single day and do those specific exercises before you decide to go just just put on five finger toe shoes or go walk around barefoot and with that go to mindpumpfree.com and download all of our guides resources and books they're all free you can also find the three of us on Instagram you can find me at Mind Pump Sal you can find Justin at Mind Pump Justin and Adam at Mind Pump Adam