 Have you lost a lot of weight in a short period of time and are wondering how to train your body now? Watch this. Our first caller is Greg from New York. What's up, Greg? How can we help you? Hey guys, how you doing? Good. All right. Good. Thank you for taking my call and all the knowledge you guys put out there for us. Yeah, good deal. How can we help you, man? All right. So, um, 47, I had gastric bypass surgery. I actually had gastric sleeve surgery in September. I'm down almost 90 pounds now. I've been going to the gym since as soon as I got clearance, which was late October. I'm just at a point now. I just want to try to build as much muscle without, you know, burn as much fat without losing the muscle, because that's where I could see the difference. I could see it. You know, the arms are shrinking. Everything shrink. You know, my arms are looking smaller because I'm losing so much fat, but I want to burn that muscle, but I also want to increase my cardio, uh, so I can do things like go ride a bike for 40 miles if I want to. So it's trying to find the best thing I've done. You know, when I was training, when I was younger, it was all based on that old Arnold Schwarzenegger book, you know, the encyclopedia bodybuilding and things that changed so much since then. Yeah. So, um, the focus now before you had the surgery, were you active at all? I was fairly active. My job actually has me in the field a lot. So there are days I would, you know, go walk or four, you know, walk up four or five story buildings. Yeah. So let's talk about the conflicting goals first. Yeah. Well, so great. So I've worked with, um, quite a few people who've had gastric sleeve or gastric bypass, uh, procedures and the weight loss is fast and furious. But the challenge is how do we, is the psychological challenge I should say is I'm losing weight quickly. So I want to do everything else fast as well. Don't do that. You want to take your time, allow your body to build itself up. The most important thing you could do right now is build muscle and strength. It's more important than anything else because the challenge is going to be not losing muscle and not having a big metabolism slowdown. So the majority of your, your workout should center around strength training two or three days a week, full body, focus on getting stronger, train with perfect form. Don't train to failure, train of course with appropriate, you know, good technique and start there. As far as stamina is concerned, I would just stick to walking for now and I wouldn't push the cardio until the strength and muscle start to feel quite substantial. You got to give yourself some time because what's going to happen is you're going to lose all the weight very quickly. Right. So you've already lost, you said 90 pounds. Right. You're going to keep losing very fast and that's going to make you want to kick it into gear with more and more activity. Well, especially in his situation where I'm, I'm sure he's very low calorie and you're also, uh, if you start doing something like an endurance sport, uh, your, your body's just going to pare down muscle. It's, it's, it's already doing that. Yeah. It's doing that already. So you, you're, you're already like a challenge client with when it comes to holding on to muscle. Uh, great. Do you have maps anabolic? I know I don't. Okay. We're going to send that to you because that's exactly, uh, yeah. That's exactly what I have here. And then are you working with a nutritionist? Um, the hospital had given me one that we had to speak to, but I'm not, I wasn't crazy about her. So I haven't been working with a nutritionist on my own now. Are you able to find another one? Um, I was going to look, start looking around and try to find one, you know, locally that I can speak to. Yeah. That's a good idea. I would continue working with, um, uh, somebody who's going to help you with nutrition, but you need to focus on building muscle. I wouldn't focus on anything else right now and give yourself some time. The, the fat loss is happening quickly, but the fitness gains, the strength gains, the body composition changes aside from fat loss are going to happen much slower. So don't confuse it to, right? Don't confuse the fast weight loss with, Oh my God, I'm, everything's progressing so quickly. It's not really the same thing that the quick weight loss is coming from the dramatic reduction in calories. But the fitness is going to take some time. If you do this right, you're going to dramatically improve your ability to maintain these results and not get a lot of the negative effects that some people get from, uh, you know, these types of procedures. If you try to drive it even faster with excessive cardio, lots of calorie burn, that kind of stuff, you're going to amplify the negative side effects and increase your risk of gaining the weight back later on. And it is possible. Here's another thing too. There's a big myth that, you know, getting these procedures results in, in permanent weight loss is not the case. I've, I've seen several people gain the weight back afterwards through, you know, actually pushing these kind of bad behavior. So focus on strength and muscle. That should be your primary focus right now. And then for activity, just stick to walking. That's 100% or I would go and Adam talked about MAPS anabolic. That's the perfect program. Follow that one for now. Yeah, totally. Cause like I would do like 10 weeks or 10 minutes on the treadmill before I work out and maybe 10, 15 minutes on the bike afterwards. Um, so I didn't want to, I don't want to push it too much. I am supposed to ride a 40 mile, five barrel bike tour in May. So I was kind of trying to prepare for that. Do we have to do that? Yeah. Why, why did you, why did you sign up for that? I just signed up. It was a bunch of people who were signing up together. So it was just something of gold. Greg, if you're my client, I, if you were my client and you allowed me to direct you, I'd say no. Hey, Greg, I'm going to pretend like I'm your mom right now, right? If all your friends signed up to jump off a bridge, listen, don't do it. Just not now. It's not that we can't in the future. It's that what is best for you right now is like what Sal said is to completely focus on building muscle. You are going to lose body fat. That is happening. Like, and it's happening very fast and you focusing on building muscle until you get to a place where you're very content and happy with like your weight with your muscle mass. Then we could talk about setting like cardio type goals, but trying to do that while you're also trying not to lose muscle is going to be sending a competing signal. And it's even more important with you than the average person because I know that your calorie intake is so low. And that's part of why the weight is coming off so fast. Yeah. Yeah. Don't sign up for any events because, okay. So here's, here's something that's happening right now, Greg. And I understand this. Like I said, in the form too, by the way, I've gone through this myself at times. And I've also seen lots of clients go through this because you've you made the decision to get the surgery. And I'm assuming that was a decision you thought out. You was very thoughtful, right? You thought about it. Exactly. You pondered it. I mean, surgery is a big decision. So you did that. You finally did it. So you made that step. You're now seeing lots of weight loss. You're in a very motivated state of mind. And your state of mind is going to make you want to sign up for races, marathons, bike rides. You're going to want to do a bunch of crazy stuff. Fight the urge. Pretend like you're in your normal state of mind. Whatever you're going to do now is what you're going to have to do forever. The racing is the worst possible thing you can sign up for right now. I would stay away from all that stuff. Give yourself a year or two of slowly building your body. You want to build the body. Yeah. Just focus on whatever is going to promote. It's just like a tour. Yeah. But yeah, I hear what you're saying. I understand. Does it matter? I mean, you're going to look when's the last time I asked you? When's the last time you rode 40 miles on a bike? Probably about five years ago when I tried it once before and I made it like 30 miles before I had. Yeah. Fuck that, Greg. You're not allowed to do that. No, put it, put it, put it, put him in the forum too, Doug. Greg, are you on Facebook? Yes. Okay. Do me a favor and request access to the mine pump private forum or give you free access to that too. And I'm going to, I want to keep an eye on you. I don't trust, I don't trust you're not going to sign up for some crazy shit the next year. You're going to start feeling. That was the only thing I had planned. Okay. All right. And I would love to hear you check in with us. Just let us know how your progress is doing. If you comment in the forum, you tag one of us or all of us, we'll make sure we see the post, we'll interact with you and any help that we can give you along your path. I really want to keep an eye on you as you go through this because I know, like Sal, I've trained a lot of clients and this is all three of us have because we all worked at a gym that was directly across from a place that did these surgeries. So very, very familiar with training clients in your case and we just want to help you out as much as we can. And by the way, with, with MAPS anabolic, there's a pre phase. I want you to do the pre phase for about three or four months before you moved phase one. Okay. Okay. Yeah. I mean, I know this is just the tool and it's not something that's good. I know we can come back. I'm, you know, I have that, that mindset. So I know this is just the tool to help me get where I need to be. So, but I appreciate all the help and all the tools you guys are going to help. That's right. You got us. Yeah. And congratulations, man. You're already doing a great job. You know, just all you got to do is temper yourself, be kind to yourself and think of like you're building a really good house and it starts with a really good foundation. Long term. Think long term now. Right. Right. All right. All right, Greg. Thanks for calling me. We'll see you in the forum, brother. I'll talk to you soon. Bye-bye. I'm just going to guess because his name is Greg and his accent. He's Italian. I'm going to say that right now. He's from, uh, what's that? New York. Yeah. You know, you could tell you'd appreciate me cussing at him. You know what I'm saying? That's why I told him I said, I'm going to be like your mom because I know you listen to your mom. No, you know what's tough about this is like, once you finally make that decision and you see this stuff happening, you want to jump on everything. And so it makes sense that he signed up for a 40 mile ride and it makes sense that he's like, I want to do everything possible to make this happen even faster. You're seeing all this progress and it is motivating, but yeah, to be able to pull yourself back and just try and restore and build the body right now. That's everything. You know, we didn't, we didn't address this part either because it didn't come up as a concern from him, but a lie. This does become a concern, whether it's now or later, is when you lose that much, the loose skin. One of the things that will mitigate how much loose skin you have, it's inevitable you're going to because you drop so fast, but building muscle right now and focused on that. It'll help. Yeah. It'll definitely help. It'll help versus if you were to get on cardio and lose even faster than what you're already losing, then your, your loose skin is going to accelerate. It's right. Even worse. Yeah, totally. But yeah, building is because the other thing too to consider with something like this is nutrient deficiencies, your body's absorbing nutrients differently. Supplementation becomes more important. So I'm glad you brought up the dietitian because that's very important because you can lose lots of weight, but now you're not absorbing nutrients the way you were before. And you often see nutrient deficiencies as a result. 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.