 Yeah, would you like to win free access to maps hit maps crime maps performance and the intuitive nutrition guide It's the extreme fitness bundle. You can get it for free Here's what you got to do leave a comment in the first 24 hours Make it a good comment if we pick your comment as the best one You'll get access to the extreme fitness bundle for free. Isn't that awesome now? The rest of you turn on your search your notifications subscribe to this channel so that you know we post this video You can enter into our daily contest to win all kinds of free stuff Also, we're running a huge promotion this new month. It's May We have maps aesthetic is 50% off and the extreme fitness bundle is 50% off You can find out more about those or sign up at maps fitness products calm Just use the code may special with no space for the discount Hey, I think your suggestion from the other day was really good. Oh for an episode topic I was like, wow, this is new. Yeah, I mean, it's Warming fuzzy. I know I'm getting set up right now. I feel like no no no I thought it was a great suggestion. You wanted to do an episode on Bad advice so bad fitness. Oh, yeah. Yeah. Yeah, that actually is good but not for the reasons that you think and so this might sound a little confusing but When you said it, I just got all these like. Oh, yeah, I know it's confused. I was trying to help it So Well, I'm glad you have this figured out. So, yeah, I think we should explain where my head was at when I said this I think you got it, right? Yeah, you totally understood where I was going with it I think back of like all the stuff that you know I learned as a trainer and a lot of the information that I communicated that was really bad the stuff that was good And a lot of that stuff has flip-flopped, right? There was a lot of things that I used to say that yeah I thought was the truth and later on found out that it was not the truth or things that I thought was good advice And later on I found out was not so good advice and the same is true on the other side There was things that I would say was oh, that's bad advice. That's terrible advice And now that have come full circle. I go, you know what actually that's actually pretty damn good advice Yeah, because so in the fitness industry is just notorious right for just Making things up and in saying lies to sell products or whatever But some of the stuff that comes out of the fitness industry is Based on results But then what they try to do is they try to explain why it works and the way they explain it the reasoning is all wrong, right? So they'll say do this thing and you'll say well why they say well and they know it works I don't have clients do this it works when I do it it works But then they try to explain it. They go. Oh, it's because and they'll make up some side That's a great point because that it reminds doesn't it remind you of kind of what we talked about with like yoga and massage therapy and like kind of the Woo the language. Yeah, the woo-woo language Ends up you you get the scientific community that just can't wait to destroy that They just want to come in and be like that's a bunch of bullshit That is not how you just gets lumped in bro science immediately a lot of time But yet there is tremendous value in the things that have been in practice for hundreds of years I'll give you an example right adrenal fatigue, right? This is a term that You know rubs a lot of people the wrong way, but this was really an observation on a whole host of symptoms that a lot of Functional medicine practitioners and health coaches were noticing and they named it adrenal fatigue because they said okay The reason why you feel so tired the reason why you have such bad hot cold tolerance The reason why your metabolism is slow the reason why your libido is low and you have inflammation is because your adrenals are fatigued And they're not producing enough you know hormone or whatever well that turned out to be wrong now the symptoms are real But their explanation was wrong now the reality is Adrenal fatigue exists, but not because the adrenals of fatigue But rather because there's a dysfunction between the hypothalamus the pituitary the HTH PTA access and the adrenals, right? So you've got you've got dysfunction between in this access And so because of that your hormones are definitely off, but it's not adrenal fatigue, right? It's not adrenal fatigue. So when I when I think when you said that to me There's one thing that popped my head right away. It was one of the first pieces of advice that I got From a another fitness person that I also started promoting to my clients when I first became a trainer and when people followed it worked and the advice was Look if you want to eat if you want to get lean don't eat past 6 p.m It was like the number changes sometimes people say 7 p.m Sometimes people say 5 but it's usually around 6 o'clock. Oh, so I 100% agree that that's one of the top ones for me But my experience is different with it. So I had already learned the law third dynamics already by this time And I'm being told by clients clients are coming to me and they're hiring me and they're saying Well, what do you think about me eating after 6 p.m? Do I have to stop me and Mike? That's stupid. You can eat whenever you want so long as the calories are Aligned with your meal plan that I gave you It doesn't matter what time that's right It doesn't matter what time of the day it is and so that was one of those I what I thought was bad piece of ice is that with people were reading whatever book was going on at that time That was making that popular and because the science didn't support that I shit all over it Right because what they what the fitness, you know people tried to say or the way they explained it was oh past 6 p.m You're not very active. So any calories you eat past 6 p.m You're more likely to store if you eat it early in the day you're active in the day and you burn it off That's totally false. That's not calorie burning Yeah, it's really a more of a digestion thing that I found is is really the benefit or advice or habit thing Yes, behavior. Absolutely. That's really where it's at. Here's what happens when you don't eat past 6 p.m For most people they reduce their calories right naturally. That's right naturally and they make better choices They do because if you look at the choices that people make with the foods that they eat the bad choices There's really there's a time when we tend to make bad where those cravings sneak in. It's typically later hours Always after 6 p.m. Yes ice cream popcorn candy alcohol all these things are are typically Snacked on after 6 p.m. Yes, and that to me That's where this is which is funny because I originally as a 20 year old trainer would hear that I would scoff at it or you know shit all over it and then explain the science and that is that's not how Your body works and you can eat I eat at midnight because I do you know like you can do it, too Yet at this point in my career, I'm not realizing how important the conversation around behavior was yes It's not just about the mechanics. It's a lot in fact the mechanics don't matter as much as the behaviors That's the most important thing So I went I went one side and I went to the other side and then I came back So I started out in fitness hearing it was bad to eat past 6 p.m. Because what I said earlier right if you eat calories late at night You're not burning them off and so I would tell people and then I got my first Certification they taught us the law through my dynamics and like it doesn't matter calories calories Then I told people eat whenever you want and I noticed when clients would eat stop eating at 6 p.m. Versus clients that just ate whatever they wanted they did better by stopping at 6 p.m. And I couldn't really figure it out and start until I start a piece the behavior piece together and I said oh Here's what's happening when I look at their reported food intake all the bad shit happens after 6 p.m. It's almost never before 6 p.m. Yeah, it automatically lowers calories and that tends to be when our willpower or whatever tends to you know fall off So not eating past 6 p.m. There's no magic fat burning, you know time or whatever that really has nothing to do with that But rather giving yourself a a time Tends to and especially if it's based around your behaviors by the way if you're a person who has Your worst meals or breakfast, which is very rare But let's say that's you know and some you know your one percent of the population where you're like Oh, I really healthy after 6 p.m. It's before noon where I really screw up Well, what if you did it? I don't need anything before noon That might actually work with the behaviors in a way to make you well Isn't this what supports a lot of the positive claims that come out of intermittent fasting? Totally I mean a lot of the the the benefits that is touted about intermittent fasting a lot of that just has to do with This window of time that you have to eat and most people if you only have a eight-hour window that you can eat in It's just hard to over consume and because if you're working Yeah, yeah, especially if that's when your window is so you just you have a tougher time doing it And when you're more likely to do is when you're sitting on the couch watching TV And so this piece of advice that I thought was crap back in the early 2000s when I was 20 years old I now think is great advice. It's got some value to it, right? And I and I think that it's just it's the it's a way that we communicate it to our clientele that listen Here's a good tip. I'm not gonna tell you and then I like these type of parameters because it's it's a better Relationship with food, right? So instead of saying like you can't have this food You can't have this food you can't have that you can have it Yes, I need past six is right. Don't eat past 6 p.m. Just almost like a trick. It is a trick It's like one of those little trainer hacks that I didn't realize what a hack it was until later on because of Understanding the behaviors behind well And also I mean it does affect a lot of things too It has that trickle effect of like that makes its way into like your sleeping habits It's true. Well, so you know like it's just one of those pieces of advice that you could just say something simple Like that that you know the behavior after that is really gonna benefit No, that's a good point you started to say something we kind of cut you off and it's true You know because you brought up the digestion thing which is not a small thing No, and especially if you're somebody who already has digestive issues So if you already have digestive issues you eat past, you know 7 8 p.m. At night when you're not moving around and burning of those calories And then you add in the fact that those are probably not the best choices that you make now This is just this this compounding effect that you're going to get from it and then it disrupts your sleep Right, and then their hormones are off a little bit. You don't get you don't get as much recovery, right? You crave different shit the next day, which we didn't value that much I mean, I know I didn't as a trainer. I didn't really emphasize that enough in the recovery process and the actual You know the way that we could maximize our efforts in the gym. Yeah, your organs have a circadian rhythm So, you know light will help set your circadian rhythm tell you when it's time to go to sleep and be awake But so does your digestive system so when you eat food it tells your body your you should be awake So if you eat right before you go to bed, you're almost always gonna have more sleep Well, I love I like I really like this topic in this conversation because We have some friends in the space our friend, you know, Lane Norton who have a ton of tremendous amount of respect for We know it with Dr. Nadalski guy who's built a following off of this and You know, they've made it they've made this mission to go out and just destroy anybody who who puts out anything that the science doesn't support 100% and Now the bone that I have to pick with them with that topic is they do that so aggressively and so hard that I think that a lot of people Get lost in the weeds and there's some valuable pieces of information that we have debunked with science But I still think have tremendous value around behavior. Yes. So to give you an example And let's say I didn't communicate this well, right? Let's say I told people I did a post and I said don't eat processed foods Process foods make you fat, right? Yeah, and then you would get someone like this Dr. Nadalski who would go on and say this isn't true If you if you eat a thousand calories from processed foods or a thousand calories from whole natural foods And you're burning X amount of calories doesn't make a difference. You can lose weight or gain weight either way, which is true That's true science. Now. The problem is that what I was saying is also true now I might not be communicating it, right? Heavily processed foods. They don't themselves make you gain more body fat, but they do make you eat more Just avoiding them oftentimes results in fat loss That's right And so because they made their point because the science doesn't support that specific thing what they may be doing is moving people away from a behavior That's gonna benefit them and that to me That's where the real experience when you've trained tons of clients and you start to pick up on these type of patterns of Okay So we've dispelled that this whole science the science around eating past six o'clock is false But when I've told all my clients that it's false and allow them to do that What are the things that I start to see in common totally? I see oh wow when you did make that bad choice food wise it was at 9 o'clock at night or 11 o'clock at night It's like now now what I've done is because I've proven it wrong with science just to be right So I could be more right right. I've actually sent more people in a worse direction I got a fucking problem with that hundred percent. So here's another one that I like that's really good And again, it was told and communicated totally wrong But the it actually has some good effects, but not for the again not for the reasons that they that we thought right so Back in the day actually some people still promote this But back in the day We were told that if we wanted to do cardio to burn body fat We want to add a little bit of cardio to burn a little extra calories to burn body fat One of the most effective ways to do it is in the morning first thing on an empty stomach Now with a weight the reason why they say to do this their reasoning was if you do it first thing in the morning Without any food you have no Glycogen left in your body You're more likely to burn body fat for fuel and it gets you leaner faster now It's totally false doesn't matter if you eat before after whatever. It's all total calories versus total calories burned makes no difference at all however Behaviorally speaking when people wake up in the morning and do cardio before anything else You typically find that they get leaner faster now Why is that because you're starting your day off with a healthy behavior activity? Yes, and and studies show this by the way studies show one of the easiest ways to get people to eat better is just get them exercise Yeah, so if you have if when I would work with a client and I'd want them to I Want to play it not a trick, but I want to do an experiment like okay Let's see if this works and I would say something like okay Here's what I want you to do before you eat anything I want you to do a 15 minute bow on the treadmill or do 15 minute body weight Exercises and they would track their food for me And I would notice when they would start the day off with a little bit of exercise They would make better food choices Studies show this across the board when people start exercising they start to make better food choices Also when people start the day off with something positive It sets the stage for the rest of the day and in successful business people have known this for a long time Also, when you start the day off with activity like that You are moving more active for the rest of the day versus going straight to a job or you sit down So when I was competing I did this I would get up before Every morning I'd get up an extra hour early and I would go walk fasted now the the benefits of it was not Oh, I'm tapping into the glycogen stores quicker I mean I'm burning they're all burned off because I slept last night so I'm tapping into fat faster Nothing to do with that other than guess what if I had to if I had to do it before I started my day I had to get up an hour earlier. What would I have been doing had I not done that laying in bed Laying a bed sleeping not burning any calories whatsoever Upping the volume of potential movement that you can add in the rest of your day That's right And then and then what that would end up doing was I also wouldn't go straight to eating or I think then I have to come home I'd shower get dressed it would prolong the time that I'd end up eating by a time I find then I feel motivated because I started my day off I got a great walk a little sweat. Maybe I even read a little bit. So now I've got this I'm already winning the day type of attitude and it set the tone for the Decisions that I would make for the rest of the day one of my favorite I know so I finally have it's taken me a long time to get everybody to work out in the morning And we've all decided to do it right we work out here in the studio and here's this is the truth This is for the audience one of the main reasons why everybody now is working out together because I guarantee you I could ask you guys Right now do you guys like working out in the morning versus in the afternoon? No, it sucks So you prefer working out in the afternoon Why do we do it in the morning because it makes us better throughout the day? We work out in the morning We come in here. We do the podcast better. We're better in business We're better with our conversations everything seems sharper because you set the intentions for the whole day So that cardio first thing in the morning fasted essentially what you're saying is cardio before you do anything What it does is it sets the intention for throughout the day And that's the reason why a lot of people see success with it not because there's some magic and let me tell you Extremely valuable. Yes, very valuable and a lot of people have tremendous success with this It's just another one of those things that Wasn't communicated very well and then people like our friends that I'm talking about right now Don't it doesn't do it doesn't make it make a difference. There's no value exactly Can't wait to jump all over it and dispel it with science and say that's not how the body works It's not right and then they and then they trash it and then what ends up happening person says there's no value I'm not gonna do that and they don't do it and it's like, you know That's really unfortunate because in in in this mission of being more right about the science that people were Communicating improperly about it. You've just now convinced a mass amount Especially if you have a large following and a bunch of people that are paying attention You've just now convinced a large percentage of people that would have benefited from that that habit if they would have started that Habit and done that they would see tremendous Behavioral change and better habits in their life had they done that? Yeah, so it's like I win this argument But I lost the goal it reminds me I was watching this video with this marriage like expert And he says, you know when you get an argument with your spouse is your goal to win the argument? Or is your goal to improve your relationship? He says because sometimes those are two different things You might be able to win and have your wife, you know, whatever like oh I beat but now she hates you and resents you you mean, but what's the desired outcome exactly? You gotta think about yeah, so here's another one and this one's hilarious because I remember when I learned that this was bullshit I told everybody was bullshit and I probably did a little bit of harm And this is the notion that doing high reps with weights burns body fat Whereas low reps and heavyweight builds mass, right? So we were told this right? Oh, you want to get cut go? Do lots of reps you want to build do lots of low reps now? I learned later on that no, that's not true reps build muscle So just do do the one that builds muscle for you and which is typically lower reps for most people the problem is Then people never started to experiment with the other ranges Now if you if you believe that high reps gets you lean and low reps builds muscle and you're already a lean kid And you don't ever do them right or you're just and you're doing them and you're and you're like Oh, you know, sometimes I get lean for summer. Sometimes I get both what you end up doing without realizing as you end up phasing your workouts Yeah, and so you naturally play with different rep ranges because you think that the value of this one is a burn fat and the value Of this one is to build muscle so it does work to burn fat and build muscle both to do high reps sometimes a low rep Sometimes not for the reasons that they told you is just changing it up The value isn't changing it up. Otherwise, you'll stay in one forever and be like, oh, that doesn't make any sense Well, it's just another one of those examples like you said that is wasn't communicated properly, right? You know and again with the fitness community comes out. We're saying we're saying things like that then real quick Somebody wants to come over and be like that's wrong. The science doesn't support that. This is what it says This is what this is what rep range is better for building muscle now What does everybody do now? They only train in that hypertrophy range and they never get out of that That's right I can tell you firsthand that some of my biggest gains came from when I actually switched over to lower I mean high reps, right? So it's it is it's it's another area that is bad advice that we thought was good advice when we were Giving it and it's really just the way that we were yeah, and again like all reps all rep ranges within reasons So we're talking probably below they're all developed muscle Yeah, they all build muscle and the one that's gonna give you the best results Regardless of your goal. Okay, so whether you want to burn fat or build muscle The one rep the rep range that works the best for you is the probably the one that you're not doing right? So when you switch into a new rep range, you get this new stimulus in the body and your body It's like when you first start exercising and you get these newbie gains right out the gates, right? Well, let's say you're always stuck in the five rep range You always do five reps always you five reps and then you like you know, I'm gonna go do 15 reps on my exercises There's like a two-week period where your central nervous system has to really adapt and you get really fast adaptations Because it's something you're not used to so this is what the studies don't show studies will show You know 8 to 12 reps builds the most muscle Maybe that's true or whatever, but here's a deal if you always train 8 to 12 Then 15 to 20 will build more muscle or 1 to 5 will build more muscle So the the inadvertent effect of telling people high reps do this and low reps do this is the average person who's sometimes Bulk's and sometimes cuts a winter time is time to bulk summer time time to cut without Realizing it they're phasing their workouts now, of course It it it makes the argument stronger because they're like I did get I noticed great results when I switched my rep I did happen that way. Yes, but it's not again It's not remember what one you got stuck in the longest like would just and what were you training life for the longest As far as your rep range. Do you listen like the five rep range? Yeah, that was like my sweet spot I just loved it and that's the thing too. We were creatures of habit I really love to train that way And so I wanted to go to the information that was like promoting that the most and so it's like You know you kind of look for that like well Who's who else like thinks this way and does things this way and so we're just led like human behavior We're led in that direction of doing what we like That's such a good point something that we do right when we when we're attracted to something like all these points That we're bringing up. It's really dangerous because you can actually find Articles and studies to support whichever side you want whatever one you want to side with in this you can go after that's and This is your science. Yeah, right There's sows point the other day that he made in the podcast talking about how things have gotten so political even in science and studies It's like you can I can find a study to support both sides of this argument So it's really dangerous on how you decide to search this if you go in with that You want to prove yourself right and the other person wrong you very easily can by searching a certain way I really so I got stuck in the in the low rep range Just because back in those days when you read the magazines if there was an article on mass building That's what they always said right mass building principles It was always heavy low reps anytime I read an article on get shredded get lean for summer It was always high reps now as a skinny kid. I'm like, I don't get shredded. I'm already shredded I want to get big. Yeah, I'm a big Avoiding anything over five reps. So I did everything low rep all the time all the time and then I remember I got I got a I don't remember what which magazine might have been flex magazine There's a bodybuilder Frank Hill a brand I think was his name and he wrote this article about how he got his best physique And I like the way he was built or whatever. So, you know, of course when you're a kid You look at the guy you want to look like and like I'm gonna take his advice, right? I'm not very scientific But he goes, you know common though, but he goes, you know I get my best gains in the 12 rep range and I get that he made this whole thing about it But basically saying this is what built the most muscle on me. So I said, you know what? I'm gonna go try 12 reps. Now, of course because I'd trained five reps or lower forever I went and did 12 reps. And what did I experience? I got muscle gains fast. Holy stimulus real quick I grew now the problem with that is then I thought with that. Yeah. Oh, this is the answer Exactly the exact same thing almost my same story too is because all the magazines, right? If you were reading like muscle and fitness and muscle the muscular development Flags. Yeah, flags like all the jacked body pillars. Everything was like six reps of mass mass builder arm arm blaster Every everything to get bigger was all about got a lip in the low rep range and since I was a skinny kid It was like they're all never spend any time So years like five years at least of consistently lifting in that rep range Then all of a sudden some bodybuilder guy comes to me and says, you know I see me looks one of the most impressive guys in gym I'm like, hey, what do I need to do and I kind of tell me what are you doing? And he goes, oh, you go you need to go lift like 15 reps like what I don't want to get ripped or Lee I'm already lean. Look my abs. You know, he's like, no, no, no that you haven't you need to go do that I did that I blew up like I never had before and then what ends up having I marry that shit Five years because I saw those results. And so the answer for people that are listening is that, you know they each old the whole tremendous value and you and you just got to be careful not to get stuck in any of Them and you should be getting out of them no longer than six eight six to eight weeks is as long as I like three to four Right. We like three to four. I mean, that's how we that's how we program, right? But I would tell somebody like you're you got to get out of there by six or eight the best rep range to burn fat is also the best rep range to build muscle Okay, remember that so the rep range you want to pick Regardless of your goals fat loss or muscle gain is is going to be the best one for both And that rep range is going to be the one that your body just responds best to and it's usually One that you're not training so when you switch Oh, I don't care if you're dieting and getting lean or if you're eating a lot to gain muscle When you switch into that new rep range, you're going to see the best results I'll always remember that the one that burns fat is the best is also the one that builds muscle best Move in and out of different rep ranges. Alright, so here's the next one and this one this one I railed against for a long time until I realized that it was actually good advice again Not for the reasons that they said so coming into the fitness industry my and I mean as a professional as a trainer I first came to it from the bodybuilding world now not because I was a bodybuilder I was a young kid and no way I would have gotten on stage and done Well, but I all my advice all the stuff that I had learned all the stuff that I read Came from the bodybuilding side of the fitness space because my goal as a kid was to build big muscle So all the information I got before I had my first certification was from you know muscle and fitness flex magazine ironman It was from talking to bodybuilders It was from people who were into that side of fitness and what they always said was you need to eat a Ton of protein eat so much protein is gonna come out of your ears like protein like crazy You know one and a half grams two grams per pound of body weight go crazy with the protein And so I did this for a long time I remember I got my first certification and I remember there was a nutrition component and the person teaching it was very smart By this point. I want to become a trainer and I'm starting to realize Bodybuilding is there's maybe some truth into it, but they might be wrong about some stuff And I remember this guy up there going yeah You don't need two grams of protein per pound of body weight and he's bringing up studies And I'm like those idiots. They just wanted me to buy all their supplements. These guys are morons You don't need nearly that much protein and so when clients would come to me and say hey Should I be eating tons of protein out say no no no no you don't need that much protein. It's not it's not great Well, here's the truth and again, it's not for the reasons that they said When people try the average person I'm not talking about the fitness fanatics So if you're watching this right now, and you're like a maniac fitness fanatic don't listen But if you're the average person You're probably not eating enough protein and if I tell you eat a lot of protein You'll probably eat the right amount of protein and what does that do for you it increases muscle gain? But here's the biggest game the biggest benefit it controls your appetite boy Does protein do that effect and flack Adam right now what you're doing with your nutrition with your elimination diet Your protein is through the roof because it's mostly meat and what are you finding with your appetite? Yeah, suppressed completely. Oh totally suppressed right right right now You and I have a little bit different experience with this and I I was in defense of the bodybuilders because what I saw So I to remember learning that and and hearing how much protein I needed to hit and I struggled and being a fitness fanatic Being somebody that was taking in the shakes I still had a hard time with it now as a tall lanky active kid And so that tells you why I had a little bit of a challenge getting there but then as I started to train clients and my remember 65% maybe 70% of our clientele are women middle-aged And I was assessing their diet the way they ate Many of them were eating 1500 you know 1800 tops calories and Grossly under eating protein and then when I would tell them let's start targeting more protein We still were following way short So this was one of those things that I remember that that was even though they were off on the science right again Another area where you know, there's people in the space that were quick to hammer the the I think the Over exaggeration of how much protein you need But the truth is most people need so much more than what they're consuming that hammering this you got to go more You got to go more you got a more go more is probably pretty damn good advice for most people Yes, if you are somebody who knows that you struggle I in fact I've had so much success with that being the only thing that I told someone to follow So I would get I would get these clients sometimes and this came in around and when I was about 20 to about three 24 years in I started a piece as good because it was such a challenge I thought you know what I'm gonna stop and what I learned about how satiating protein was I'm gonna stop telling people eat the can't eat this do we this is like all I'm gonna say is like you need okay? Miss, you know Susie, whatever you need a hundred and forty grams of protein I don't want you to think about anything else get your hundred and forty protein Just hit that just hit that get after it try and get it and try and get it through all foods If we need to use the protein shake or the bars we will but I want you to try and get that's all I want you to think about and I had tremendous success with clients just by having them shift their focus over to protein and just going after Yeah, it just naturally sort of brings down the overall calories because because right away it's satiating and you're just not You know inclined to keep adding in a lot of food right after that and so that would be an easy one for me If I'm trying to adjust You know one of my average clients is to just like literally just Focus in on on the protein and you know watch what happens to just that one thing Take look you take a 130 pound female and you tell her eat a hundred and ten grams of protein every day Don't miss it. This is what you need to hit This is your goal prioritize this and they do that now how many chicken breasts is a hundred and ten grams of protein Yeah, like three six ounce chicken breast. Okay, so three so a hundred and thirty pound woman She's gonna have to eat like three six ounce Chicken breast to hit that or there's beef or whatever She's naturally gonna eat less. This just happens proteins extremely satiating It really kills your appetite better than any other macronutrient studies prove this of course There's a thermogenic effect. That's very minimal. That's not what we know what we're talking about here It does encourage muscle building so indirectly because you build more muscle you speed up the metabolism But really the main benefit no joke you eat a lot of protein if you hit that first You're just less likely to eat a lot of calories and it's hard. It's hard to get there It's hard to get there protein one and it's hard to over consume if you were again referring back to the diet that I'm Kind of following right now, which is an all-meat diet. It's like hard to overeat. Yeah I mean it that was the fourth feature. That was one of the problems I had way back when we did ketogenic diet like four years ago was and I happened to be doing it right when I Was trying to build in bulk like I can't do it. I was like, I can't I can't get this 4,000 5,000 calorie intake that I needed at that time to put on size I was like, I just can't do it through all mostly meat and their fat and protein I was like I was getting filled up so quick the same thing goes for the meat and it's so easy to Over-consume carbohydrates. Oh boy. So just by telling a client, you know, I'm not telling them They can't have carbohydrates but saying listen, you got to get this in protein focus there They would fill up and they wouldn't even want that much carbohydrates. Well the average client I would always get like, I mean, whether they realize it or not still had that that sort of food pyramid Idea that that grains are so important And you know, and so they they literally would base their meals first there and then build upon that And so to to flip that on its head made a massive change. Yeah, it's really hard It's really hard to overeat protein unless it comes packaged with a lot of fat a lot of carbohydrates and Other things to make it taste good, but protein is very hard to over-consume. Try it Try overeating chicken breasts or try overeating lean red meat. You can even go process try overeating beef jerky Now compare that to a bag of potato chips or candy or even a bowl of rice even a bowl of plain rice You know, you could probably eat quite a bit very difficult. We're protein So not for the reasons again that they said where it's this magical macronutrient if you eat tons of it But really it's because it really crushes your appetite and makes you eat more. Well, yeah back to the behavior thing I mean, I feel like all these there's there's a theme in this right that A lot of these things that we decided to come out in the space and and harp on about the science being off And you know And we try to do that and all we ended up doing was turning off a bunch of people that were probably implementing good habits in their life Because now we this science guy comes out and says, oh, that's false. That's not true Well, yeah the science then the way that people are communicating is not true But is value. Yeah, but is there good is that is that a good behavior or a good habit for most people? Yeah, definitely So here's another one this and this one I love because again, I went in both directions, right? So again, I came from this like building muscle space get into the personal training space And they talked about the pump again This is one of my first certifications and they talked about how bodybuilders really want the pump and then they explain the pump Here's what happens when you get a pump when you work out More flood rushes into but excuse me more fluid rushes into the muscle then comes out You get this engorge feeling it's temporary. No, it doesn't build muscle. It's just an ego thing It's not a big deal. Don't worry about the pump. So then I would tell people Don't worry about the pump. It's not that big of a deal. But then I noticed this with clients I'd be training clients and they'd have a body part that would be stubborn You know, let's say I'm it's a woman and it's her glutes or it's a guy and it's his delts or whatever And we're working out and I would always notice this That when they would start building the muscle would be when they'd start getting the pump Like all of a sudden I'd be training this woman for five months We're trying to get her glutes to connect. I'm trying to work out and then finally say, oh my god I feel like they're tight right now. I'm like, oh my god. You got a pump shortly after we would see muscle growth Now was it the pump that caused the growth? Probably not But chase getting to the point where you can connect to a muscle enough to get to the pump That's a good behavior. So getting a pump requires connection It requires you want to pump any muscle in the gym You have to be able to concentrate squeeze it and isolate it and work it Is their value in in that kind of connection? Absolutely. There's even more to that that I I ended up uncovering, right? So same thing heard, you know, heard that touted so much in the in the bodybuilding community then going like, oh That's so overrated and you know, all you're doing is sending a bunch of fluid in the muscle You're not really building a ton of muscle there. There's not a lot of value there Then I started to put together like what I saw happening when I started trainings like strength people Training clients in the strength phase when they weren't ready for is poor muscle connection like you're and then also Technique so the the protocol for hypertrophy training or you know chasing the pump type of training is this Higher repetitions with this slower control tempo a four two two tempo is kind of the so up four seconds up And yeah, I'm sorry. I'm squeezing your way through it. Yeah To do that, okay a whole six second rep, right four two two would be a full six second rep on anything that you're doing Is a very slow and controlled movement very deliberate Yes, and very few people train this way and what I found was when I started having my clients Chase the pump or train this way Was I could get them to actually use better technique in form that better and technique form Help them connect better to the muscle like you're saying then in turn gave us more muscle Right So now we go into the strength training part of that and they can feel the little nuances and the ways that their Body is getting out of position and they can self-correct a lot more effectively And that's because they have that connection established and they can feel their way through these types of exercises massively Beneficial. Oh, yeah, I mean if you have you find somebody with a lagging body part You're more often than not not always but more often than not you're also finding a body part that they don't Get a pump in as easily as other body parts. It's just true now if you taught the average person Who's doing resistance training what the pump is and how to find it and how to search for it It's going to lead to behaviors that are beneficial for them Now maybe not necessarily the pump itself But rather the slow controlled reps the squeeze the feel of the movement really feeling the connection All of those behaviors lead to better results So the pump has great value for the average person again Not for the reasons that we thought but it still has tons of value You know I want to add something to this list that we didn't we didn't bring out that as I'm reminded of right now that Let me guess what is because I have one. Oh, let me hear. Let me hear. Yeah, so mine was like there was this old adage of like You know try and drink a gallon of water a day. Oh, okay. That's actually another good one. Okay, and that's something that I actually wasn't thinking Go ahead. I mean, oh, yeah, because So a lot of times like people found that to be like unrealistic. I can't like drink. This is like outrageous but like just The conscious effort of trying to actively pursue water just like we're kind of talking about with protein Led to better behaviors and it led to you know, energy spikes cognitive enhancements You know joints like some some pain alleviation like lots of benefits in that direction, but it wasn't about the gallon It's really the pursuit. No, there was a book that came out I think in the early 2000s or late 90s that was try to make like water be like this You know miracle miracle thing that's happening And although there's tons of benefits around it But I know that book was like touting that like crazy and everybody was asking Oh, yeah, because and then you got the science people who are like a gallon is too much You don't need a gallon of water every day. It's not going to benefit you. You don't need a gallon It's too much water. It's not going to hurt you but you don't need it But the result of drinking a gallon of water the truth is like what Justin said is You're trying to drink a gallon of water. You're not drinking anything else. That's number one Your appetite is usually controlled. That's number two. Yeah number three. This is a funny one But it's true. You're moving more. Why get them be you're walking to the bathroom Yeah, and then four right out to that you you end up eliminating like other beverages that have calories Oh, okay. Yes. Those those those alone because you're focused on that. I think so here's another one that I remember So uh the angles for targeting certain body like parts of your body part, right? So that was something I I originally thought was true that this works the peak. This works the bottom Yeah, the outside right, right. So that was something one originally I believe that from a lot of the the muscle magazine then science comes out to support That's not how it works the muscles attached to these two anchor points It's getting the entire thing worked. You can't target you you can't even isolate a muscle much less a part of a muscle So that's all bullshit. So then I went completely away from it But that was I didn't understand the strength curve at that time and I didn't understand the importance of manipulating the strength curve And how valuable that is to seeing change and adaptation in your body And so there here's another area because the science comes out to say oh, that's all bullshit You can't target a part of a muscle. That's not how they work So I stopped caring about the angles and changing things like that Neglecting the benefits and the understanding of what the strength curve is right so to to to explain it differently, right? So they would say that a concentration curl Worked the peak of the bicep and a preacher curl worked the bottom of the bicep Now remember a concentration curl as I'm bending over and I'm curling a dumbbell up like this This is the hardest part of the lift. This is when I'm directly opposing gravity a preacher curl My elbows are in front of me. My arms are on a bench I bring the barbell down or dumbbell down and this is when the weight is directly opposing gravity So this is the hardest part of the rep up here The fully contracted part is really easy on a preacher curl, but really hard on a concentration curl Now am I working the bottom of the bicep and a preacher curl and the peak with a concentration curl? No No, the bicep more stress. There's two attachments for both heads real close to each other You can't work the bicep from here to here or here to here the whole thing works So that's false. However, just like adam said there's lots of value in training the different strength curves The concentration curl requires lots of tension in this this this fully contracted position The preacher curl requires lots of tension in this more extended position That's right And the muscle fibers the way that they attach when they slide across each other Those attachments are stressed more in different points based on the strength curl That's right. So the value in angles is tremendous You're just putting more emphasis on a different part of the strength. Yes, it's the value is tremendous Again, not for the reasons that they said that's right And the danger is if you get caught up and because you hear that information that that's false that doesn't and then All of a sudden you start doing all the same bicep. Yeah, all barbell curl doesn't make a difference That's right And then you start doing all the same ones because it doesn't change Well, okay Well, the problem with that is that your body is so adapted to that that plane of motion that strength curve That one of the best things you could do for the peak or the side of the bicep Whatever part of you want is to literally just do a different angle that will actually manipulate and change the strength curve So that was one of those ones that early on I adopted thought was right. Then I find out the science disproves it That's not true. You cannot isolate a part of the muscle. Then I go, oh, shit Well, then I'm just going to disregard doing all this weird angled shit all the time And then later on understand the the value of manipulating the strength curve and what that does for adaptation and growth So those are the ones that I think were the big ones That's a really good one Look, if you like our information, you'll love mind pump free.com We have lots of free guides there to help you with fat loss muscle building even targeting specific muscle groups Again, it's mind pump free.com. You can also find your favorite podcast hosts on instagram So you can find Justin at mind pump Justin me at mind pump salin adam at mind pump adam Somebody listening might think oh that means the first month or two nothing happens. No, no, no We said the scale might not move. That's right. That doesn't mean nothing happened Remember the earlier example of where I said person does it wrong loses 10 pounds But five pounds of muscle five pounds of fat. So they're the same. They're just smaller same body fat percentage What we're talking about is the scale doesn't move