 Our next caller is Jonathan from Colorado. Hey, what's up Jonathan? How can we help you? Not much. Thanks. I appreciate you guys taking my question here So I just had a question about how do I overcome burnout? I'm a little bit of history with that I started taking my health pretty seriously when I was 27 28 I had reached three hundred and fifteen pounds and it was just kind of affecting my relationships my personal life You know as I know you guys can probably you probably know that but I started out with Doing the beach body programs there they're hit training and got really into that lost a bunch of weight lost about 90 pounds in a little over a year And after about a year like I just I got tired I felt like I had I either had to increase or I needed a break and took a break from that and that break turned into You know almost six months to a year of not working out And then starting to get down myself again and decided to try weight training And I was definitely the new guy at the gym that forgot to clip the bar and would drop the weights And you know eventually got my bearings there in the gym and fell in love with that. But again after about a year I Started to get fatigued I stalled out and like I thought to myself either I have to increase myself to increase my time in the gym to about two hours You know almost every workout, which I don't have the time for so I took a break again And then again about a year later decided to try CrossFit when I skip over that because I know how you guys feel about that Again did CrossFit for about a year started to get burnt out took a break And then joined a strength and conditioning gym and kind of the common theme is just that you know every year or so I just seem to hit that wall and Take a break and then lose a lot of the progress that I've made and so I was just wondering what kind of advice or You know guidance you would give for somebody overcoming burnout. There's another common theme going on here Yeah, you tended you tend to get attracted to all the wrong programs. Yeah. Yeah, you did beach body CrossFit the strength and conditioning hit program is all the things opposite of what I'd have you do if you were a client of mine Yeah, you know also Jonathan You sound a little down on yourself by the way You're talking about you know how you've handled things in the past the way you gained weight How you fell how you lost weight how you gave up? Yeah, so I would say the root issue of what's happening here Is you're entering into fitness With a negative mindset and I don't mean negative like I can't do this I mean negative about yourself which is pushing you to choose workouts that beat you up So this is actually without you realizing it. You're punishing yourself physically through exercise and your answer to Stalled progress is to beat yourself up more So what you're gonna have to do is you're gonna have to enter into fitness with a completely different attitude Which is I'm gonna take care of myself through exercise and exercise is a way to improve my quality of life Okay, so that means it's gonna mold and shape Based upon the context of your life as it currently is that means sometimes you'll work out harder Sometimes you'll work out not as hard sometimes you'll work out more and sometimes you'll work out less Because you're going into it to improve the current state of the quality of your life So if you're going real hard and you hit a wall and you feel burnt out The answer then would be to work out less or to train in a way that allows your body to feel better Not necessarily feel like you have to throw more intensity at it or give up all together because by the way This is very similar to when people go into diets with the same mentality because at some point Jonathan You get sick of hating yourself, which is probably why you quit you probably get to the point You're like, you know what forget it. I just want to enjoy my life I'm not gonna do this anymore and then the cycle repeats. This is a very hard conversation a lot of times people don't realize There's multiple gears, you know that you can apply that'll get you to your destination and Just always kind of throwing it in and redlining your way there inevitably You know, you're gonna you're gonna hit a wall You're gonna get to that point where you just can't take it anymore But it's true that there's this little sort of Virgin of yourself you're punishing you're trying to trying to kind of change yourself and force yourself to get there when Listening to your body and and kind of weaving through all these different challenges in front of you is a much better approach and To come in with a completely different attitude is gonna shape everything for you I want to make sure that we tell you though that this is actually extremely common. Yeah, this is this is the number one reason Why people stop? Yeah, it's right. And this is like 80% of my clients like when you when they first hire you so yeah, it's really common that And if we just had it we actually just had a live call right before you And afterwards we were talking about her and one of these things that we tend to do with fitness is we think that The more we do the harder we do the more results that we get and that's that's that applies to a lot of things in life You work harder you make more money you study more for a test You're probably gonna do better at it the thing with losing body fat in building muscle It doesn't work that way the more and the harder you go at it does not equal more results The right amount is what will equal the most amount of results and finding what that sweet spot is for you is key And it won't almost everybody does is they make the decision on the program They're gonna do or train the way they're gonna do based off their current state Oh, I'm down on myself like Sal saying like I don't like the way I feel I don't like the way I look I'm gonna go in there and get after this or it's a New Year's resolution I'm gonna go in and get after this and then they throw the whole kitchen sink at their body now Now temporarily they see results So of course if I took somebody who was sitting on the couch eating bad food not moving And I put them on a hit hit program or throw them on CrossFit for the next six months like and you stay consistent for six months You'll probably lose weight the problem is you went from one extreme to the other extreme and that's not realistic Probably for you or any most other people So the strategy with someone like you and if you were a client of mine and I got you right now I'd actually start you really really low one to two days a week One to two days a week an hour routine like a maps anabolic we and we would build on that I would make you come to me begging for more time in the gym before I would give it to you I would say listen, let's make sure this is realistic with the balance of your life Let's focus more on building muscle right now. Let's not try and burn a ton of calories and lose a lot of body Let's build this metabolism up so it's working for you and focus on building strength And that's hard to get somebody who is wanting to lose 50 100 pounds They want to drop a bunch of body fat to get them to reframe how they approach the training to hey I want to build muscle and build your metabolism right now and only train one or two days a week That seems so counter of what they want to do or think they should do but in reality It's the most beneficial direction for someone like you is to train like that and then over time We will slowly build up the amount of time that you're spinning the gym You do it that way and you will never get burnt out You're always looking to do more and and you're keeping yourself held back. I'll give you some guidelines John You got to feel better after your workout than you do before So you got to feel good yet your energy should be higher You should feel like you're contributing to the quality of her life when that stops happening something's wrong Okay, so think of it that way. That's the way. I also noticed that you said that you went on TRT recently Yeah, how is that experience bit? So you went through MP hormones calm? I'm assuming you went through Dr. Rans team So I'm actually in Denver, Colorado. So I I look for a local TRT clinic out here But so I found one in Denver tech center so it's revive MD But yeah, when I when I first started so yeah when I was looking for a health and fitness podcast to listen to I Did a bunch of research and looked at a bunch of review websites and you guys were at the top of almost every single list And I really thank God for leading me to you guys because I think the first episode I listened to was the one with Dr. Ran and just kind of hit home on on a lot of what I you know No focus no real motivation to do anything just kind of I mean, I remember I would sleep on the weekends I'd get you know, 16 hours in bed, you know Saturday and Sunday and still feel completely exhausted So after I listen that website or that podcast I I reached out to somebody that I respect out here He's a lot like you guys knows the science behind why not just why or what to do But about Darni I reached out to him every 23 athletics and he referred me to revive I went and got tested and My my testosterone came back at 214. I think it was yeah And yeah, they recommended that I get on it. So I finished one month with them And the next time I got tested I was up at around 800 And I'm in middle of my my third month So definitely starting to feel a lot better starting to get that that motivation and drive back Which is really why I submitted this question is because I want to get back into it the right way good now Here's a warning. Okay. You're now your testosterone levels are set in the normal high You're gonna feel a lot more energy. This is not an excuse to beat yourself up That's right and overtrain you could still very easily. I know look I know guys on Bodybuilder levels of anabolic not TRT But you know thousands of times higher than that who overtrain and talk about all the same symptoms that you were talking about So you're not overtrained proof now because your testosterone levels are optimized Okay, so all the advice we're giving is exactly the same advice Even though now you're on, you know testosterone for for TRT So you got to do this in a way to where you're taking care of yourself if you go into it the wrong attitude You will quit again. You will go into the same cycle again. I promise you oh in one more Let's let's send him over maps in a ball Jonathan. Do you have maps in a ball yet or no? Yeah, I got the the starter pack. So I have the Intuitive a nutrition the anabolic and I think the prime. Oh, you're so beautiful beautiful and literally Follow anabolic to a T That's a do not try and go above and beyond or add more because you think you can do more That's not the strategy right now. In fact, I want to do one more thing too Could you throw Jonathan in our forum too? Okay, I'm gonna throw you in our our private forum So you can stay with us and give us updates how you're going because I really want to make sure that you follow anabolic to a T and Focus actually on building muscle right now, especially since you're on TRT Your body's gonna respond nice to building muscle. There's a great time to speed that metabolism up But you follow that that whole program for three months. I guarantee halfway through it. You're feeling like a whole different person I appreciate that and I mean yeah, you guys are hitting the nail on the head because I was I was known at the guy You know, I went to lifetimes when I was doing a lot of lift weightlifting and have people come up to me like man You really like to kick your own ass. So yeah, you guys nailed it on You deserve to be taking you deserve to take care of yourself, brother. Yeah. Yeah. All right. Appreciate it. Thank you so much. No problem Yeah, that's good I wanted to bring up the you know The fact that he was on because in his lot of listeners don't know but we get their questions ahead of time And so I saw that he had said he was on testosterone replacement therapy and one of the hurdles that you know because we work now with a Great TRT facility by the way, which is you can do this. I think country-wide. I think they can ship anywhere Which you can go to mpformones.com and they're the best ones. We've you know, we've gone through a lot of them They're the best ones, but one of the hurdles that people run into is they're like, oh Now I feel great testosterone is optimized Now I'm gonna go do that crazy routine and my body's gonna respond great No, it's not you're not a superhero. You don't have like this unlimited recovery ability You still will run into the same problems You still all the same principles apply and I wanted to say that because if someone's listening Who did who went down that path and they may think well, you know Working out like crazy didn't work before but now it will work probably not you're probably still gonna overturn Well, or even worse. It does work a little bit. I mean that's I would I'm glad you brought that up because I mean this was common in the competitive space. I saw lots of guys dieting terrible training terrible But yet had great physiques. So, you know, sometimes you in spite of yeah In spite of your your training and your diet because you're taking trt Your body responds a hell of a lot better You know, if you take somebody like this like this guy who's got was at 200 His and then he goes up to 800 His body is primed to build muscle way better than it was sure in the previous three months So it might send this false signal He starts going if he were to go back to his weight of routine He's like, oh wow, he starts losing body fat He builds a little bit of muscle because he's now on trt. So he pulls himself right out of balance again That's right. Yeah, but remember trt is not like the competitive. Yeah 800 versus no bringing back to healthy levels My point though of bringing up the the competitors is just that You can you can be taking these this testosterone and still be making bad food and exercise choices for yourself And see some results. That's the point of bringing that up. Not that it's the same or anything like that But he that's the I think that's the danger of trt for someone who doesn't like if you just think that that's the answer right like you go Oh, like I have super low levels. So now I'm just going to add trt. Do everything else the same No, it's not ideal and even if you do see some results You got to be careful that those new results aren't because oh all I just need to do is fix my trt I have all these other things that I'm doing wrong But because in spite like you said you still see some results because the trt was so helpful I mean his his pattern was super. I mean, you know beach body. Most of the workouts are yeah Just all these like beat the crap out of yourself and and by the way I mean another I know we've this is kind of a dead horse for a lot of people I've been listening for a long time But if you're new to listening and have heard us talk about crossfit and we throw jabs every once in a while This is the reason why because he represents a majority of the people I train in my career And I would think you you guys also. Oh, yeah, he's very very similar to the general pop And the worst thing this guy can do is go train that way Well, I had to have these conversations so many times and I think that's why it sounds like I'm this big hater or something I'm not a big hater. It's just that I've had to have so many conversations to help people get You know restore their body again and like take them back through the process of finding that right dose because they were so extreme By the way, I want I do want to say this Working hard doesn't guarantee results on anything no and anything not just your body. Look you can Even in business you can you can work your ass off and apply yourselves in a stupid way not be smart Not be efficient. You could do this with anything. I could dig a hole with a spoon Work my ass off. I'm not going to get very far versus using a shovel or a backhoe So, you know, I know you were saying it works for the things I think what happens is people progress in spite of the fact that they're doing things wrong because they keep pushing The same button which is harder, but smarter is better than harder always so and especially when it comes to your body 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