 I think this is really helpful not only while jumping, but in life greetings from Mexico. That's an awesome question That is a fantastic question. Yeah, ding ding ding question of the day What's up? What's going on ladies and gentlemen welcome back to episode Six six six six of ask the Zen dudes not even waiting for it getting right into it I do want to just make one short comment about It's really cool to like to have started this and see how many people ask questions and All I'm trying to say is we really like making this show for you guys And we try to be as helpful as possible while entertaining you at the same time. So keep the questions coming That's all we got to say You know what man? That was my biggest beef about a lot of school like traditional school They went to is like you go there and you have to sit down and like you have to be really serious and then You don't really get that something a question just getting talked at most of the time and so like this This is my favorite way to learn it's like you guys ask questions And we brown and answer them actually answer them correctly, but make it interesting actually now You say that my most fulfilling college classes that I remember were lectures where the the professor literally had like no agenda They were just like experts in one topic like my Russian studies teacher was a brilliant Russian guy from from Russia Like he would just stand up there and we would just ask him questions about the material that we read and like I learned so much from that Yeah, or any get to the class discussions aka you guys in the comments Question number one Diego my man. How you doing? Is it true that eating fast that eating fast any of your meals increases the chance of gaining weight? If so, how do you eat slower? All right, my man, I think we do you know this but we're gonna reiterate this again. That's the case. We would be real fat Here's a deal really I know there are probably articles about this You probably read this somewhere and so maybe there's some kind of legitimacy to it I can't answer that question directly But I will tell you this is one of these lower level things you don't want to prioritize as things you focus on just focus on eating the right amount of calories and macronutrients and If you can eat slower do it, but like that shouldn't be something you're stressed about I totally agree with Brandon because there might actually be like eating meals Faster might make you gain weight But the amount that you would gain or like that that they've seen done in these studies is so tiny like so cute That it doesn't make sense for you to stress like use headspace to stress about it You should always be stressing about am I eating the right amount of calories and macros That's the number one thing that is not gonna change. Yeah, I mean think about those hot dog eating champion So those guys are pretty skinny and they eat really fast a great point, dude. Kobayashi is like a crazy skinny now shredded Yeah, so although have you seen him lately? He's eating some white food. He's crazy skinny. Oh, really really skinny Yeah, it's like not good. Well, the zen dudes eat really fast. That's true We are the fastest eater at all dinner tables Turkey Jason How do you get someone to work out with you without sounding mean that is a good question Just invite them to work out because it should be a pretty normal activity. I don't think you should be like hey, man Listen, like you've kind of put on some weight lately It doesn't have to be like something it could just be like hey Do you want to go do this activity? You can also trick people in exercising like hey You want to go through the Frisbee with me and then you get there and start running around and then you force them to run around Yeah, let's start breathing all heavy. They're like hey I didn't sign up for work out and you say hey shut the fuck up Caleb asks as I lose weight Should I progressively be modifying my caloric and macro goals? My friend. Yes, we say every five to ten pounds more or less You can start to address to your calories and macronutrients because the calculator that we have within the dojo When you put your numbers in there, it's gonna give you different Calories macronutrients depending on your weight so if your weight changes the numbers are gonna change So every five to ten pounds don't stress by too much every five to ten pounds every five to ten pounds boom Christopher asks Strategies for curbing your dirty food desires your dirty Man you know we got no dirty foods. What do you mean you dropping food on the floor? Yeah, you think don't even dirty food you eat food with bugs on it Man, I know you're talking you're talking about cake and pizza and things like that Understand priority number one calories and macronutrients eat the foods you enjoy It's gonna be harder to eat a whole pizza and make it fit your numbers So the thing is man if you're talking about overeating in general you just got to do the thing brother Just stick to your calories and macros one thing I will add to that what helped me out a lot believe it or not Meditation because what meditation does is basically slows down Slows down your thought process. So when you're like when I'm in a state of like after I've meditated I'm much more calm and can like collect my thoughts and do things at a slower pace So I found for me when I started doing this when I was meditating that actually helped me curb my food desires because I would be like I would I would get a temptation to want some cake But my mind would be like damn take a step back Do you want the cake do you need the cake and I'd be like, you know what cake? You yeah cake I'm just kidding. I would just say no. Thank you. That's that's mindfulness, huh? Just practicing a little bit mindfulness. That's just my foot. It's mindfulness Sidhu asks breathing tips while you are doing the thing great question Yeah, so man I think the biggest thing is you're breathing deeply and you're not you know having shallow breaths like in your chest I personally try to breathe through my stomach and no Dan does like a rhythm I'll tell you probably about in a second but for me I do like a boxing type breathing so like I breathe in through my nose and I kind of spit out my breath So go And it's kind of a weird thing But I learned from my boxing coach and it helps me keep my wing and I think you have to find out works for you because damn You can tell me you do and it's a little bit different I do the typical you've probably heard this song like every jogging or running blog the typical breathe to five count the breaths in Blow out so into the nose out of the mouth count to five and just repeat that at a Moderate pace you don't be freaking out like Like hyperventilating Jamie. I like this question Jamie asks tips and trips for tips and tricks for eating while on the go I'm in a car for eight to twelve hours a day with clients busy working dude And I don't have time for sit down places like Chipotle. What would the Zen dudes be eating go? What does Zen dudes be eating man? I would just carry around some jerky in the car with me I make some dank smoothies using We protein by athletic green Yeah, maybe make some horrible days for the road those are always fun, but you'll be fine allowed your clients So there's that the thing about gotta be careful. Uh, dude What are some great Zen dude proof? You know what we should do? We should link him with the the Zen dudes ten of ten best foods of 2016 Oh, or how to hit your macros on the road. That's a great. Yeah, that one I'm gonna link you to that also hold on a second bro. What do you mean? I don't have time to stop and sit down at places like sit down like Chipotle Chipotle and sit down, bro Come on this for me My answer is this is a totally a mindset thing This is you being in the mindset that healthy food does not exist in a fast form That is not true my friend if you go to Chipotle, which is totally doable We do I do that a lot when I'm in the US You can get a salad with tons of nutrients and you they have to go things man Like you can eat that in the car. You don't need to stop at McDonald's and be like, oh man I guess I got to get this kind of fast food. There is numerous places when you're driving around Kadova is another one Do those salad places chops if you have that in your state or wherever you live there. I mean guys The thing I want to stress here is that I don't think it's an okay and genius is not directly at you I don't think it's an okay excuse anymore that people say I can't get a healthy meal on the road Because there's simply too many options, especially if you live in the United States Oh, they're all over the place like there's grocery stores everywhere that sell healthy salads in there I have a salad bar in inside of it There's like I said Chipotle pull out yelp and just type in Mexican food Mexican food and see what they're closest one if you're in the US There is gonna be a Mexican restaurant within like four miles you no matter where you are Yeah, so get yourself some beans some rice and chicken some avocado. We'll throw in there Be a little bowl deli's too if you're on the go and you just want to like a big sandwich You can ask for like double protein and just have a nice big like turkey bacon sandwich. Yeah, man. I'm getting hungry I know shoot. I'm trying to eat hopefully helps you man Yeah, because like I don't think I think you're in the right like it's a great question I think that it really is a mindset thing though And I think in this day and age there is now a bunch of healthy options if you just use like use yelp Just search it Valerie asks carbs or net carbs need to know Valerie. Thank you You asked us on the last one. Thanks for posting it again carbs and net carbs need to know listen Just figure out your carbs in general and don't worry about Doing any the complicated math of subtracting fiber or sugar apples things like that Just think carbs are carbs original carbs If you see people working out with really bad form do you guys say anything and if yes, how do you go about it? Me I mind my own biz go ahead dude. You know, man I might know a business because I'm a zen dude and zen dudes just do themselves They just focus on the present moment what they're doing. They're fully immersed. That's my recommendation Dude, there is nothing more annoying than someone coming up to you and saying like hey, man I really think you could do even if they're well-intentioned Yeah, do that really annoys me So therefore no I do not do it to other people because they're on their own fitness journey Just like people who are trying to lose weight and it's not my Place to step in and be like hey, man I think you could like tweak your elbow a little bit. You're not really doing it, right? Ain't my business. Yeah, frankly. I just hate people that do that I'm a business if you're one of those people who do that. Why don't you just do your own thing? Okay, you yeah, and if someone comes to you and asks for help if they come to you and ask for help Do we help them man all the time all the time but only when they come to us and have a meet Now if you also see someone dying like their form is so bad because they've 800 pounds on a scrap squat rack And they're being crushed Then you can step in life and call 9-1-1 and be like yo There's this dude getting smashed by a squat bar. There's blood everywhere Hey, I'd like to take a moment and thank our sponsors for sponsoring our show. Thank you athletic greens Takes 27 seconds a day to ensure you have an optimum nutrition. You have optimal nutrition. Yeah Include its flavor by papaya broccoli cherry powder carrot. Do I need anything saying guys? It's really good for you tons of nutrients. We take it every single day and it's the best tasting green juice powder So check it out honestly between all these supplements. I would rank mine and I do take protein every day I sometimes take BCA's not as frequently and as important as I think those two are but that's just me And we also have cross rope the jump ropes. We always use they're the best linked up a lot 10% off 10 yeah bundles. Yeah bundles mother Julio asks How to deal with the let go thinking that you guys told us in video one for having fun while jumping rope I mean, how do you switch? Damn? I screwed this trick up on quotes to quote Okay, one more time keep going on quote I think this is really helpful. Not only while jumping but in life greetings from Mexico. That's an awesome question That is a fantastic question. Yeah, ding ding ding question of the day Listen, we're humans. So we go through the same thing We're messing up trying to learn how to do other things where we're like, you know You know, you want to feel enlightened and be like, hey, you know, let me just give this another shot But sometimes it's okay to to be like yo this thing I'm gonna keep going until I figure it out I can't do this trick. I'm gonna do the crisscross or another 12 hours straight And that's okay, too. You know, sometimes you can take the mindset of like, hey, let's have fun with this other times It's fun to like play. Let me put my head down and get after this game Yeah, just enjoy the process like you're not gonna get better by not doing it So just do it bro. Believe in you Francis asks is it a good idea to still do the thing when you're sick? Oh Sneak in that second question in Francis. You're lucky. We love you athletic greens BCAA says to take 16 capsules a Day is that what you guys do go? Alright first question is a good deal still to do the thing when you're sick listen to your body Sometimes if I feel really sick, I'm not gonna exercise if I know I'm coming off of being sick Then you know, I might go move my body a little bit sweat a little bit But I always listen to my body and my intensity is really predicated on how I'm feeling that day if I'm feeling broken down I'm not gonna kill myself. I'm gonna wait until I feel better so I can you know kill myself later Second question BCAA's I take on average I take like a third of the serving in the morning when I'm fasted and then like another third of the serving So like five or six of the capsules in the morning five or six before work out. That's what my doses looks like Agree with everything Brandon said about being sick me personally for BCAA's It's gonna be straight up with you guys two things first of all 16 capsules is not a ton a lot of people comment and say Oh, that's so many. It's exactly the same amount as you would take with the scoops. It's instead It's in capsule form. So in terms of the serving size guys It is the same as taking the powders, but it's in pill form having said that whenever I take BCAA's Which is about four days per week I usually only take eight form the morning for in the afternoon Honestly, it's because I forget to take the other eight. There's no other reason Scott asks general take on proper hydration My do tell what everything drink water Half your body weight announces of water every single day every single day gotta do it in the list of Priorities, it's like you need air number one. So keep breathing keep breathing Number two is water and after that it's food. So before you can start thinking about food get your water on point Yep, Tiffany asks what is the difference between a forward lunge and a reverse lunge? Does it work different muscles? I think it's the same muscles, but they activate at different times For example when you put your foot down for the forward lunge and you plant your heel and then push back You're activating your glute on like the the initial part of the lunge. Yeah, where is the back lunge? You're activating your glute when you go to pull your leg back up. They're both great Yeah, and that's a it's a balance thing I would say the difference the biggest difference is like I know a lot of people who can do a forward lunge really easily But they can't do it back so more than anything It's like core strengthening because of balance ace asks my cardio is not strong enough to finish all three sets of the Four-week challenge it should I keep going at the same intensity and stop and I can't go on anymore Even if it means cutting the workout short or should I just ease up on the intensity and or lengthen the rest in between? Exercises set to make sure we never been asked that there's a great question I say go all out with your effort That's that's my personal philosophy today these things when I'm trying to get Stronger when I'm trying to improve my cardio I just go as hard as I can for as long as I can and then you're gonna hit that wall And that's okay when you hit it be like right next time. I'm gonna come back I'm gonna throw one more circuit on this or you know give you say next week I'm gonna throw another circuit on this and that's how I bill of fives you yeah, all right, baby That's him, but it's a skeleton just be intense because honestly your robot capacity is gonna increase to allowing you to go For longer and longer, so there's nothing bad that's gonna come come about from just being as intense as possible Ben in multiple videos It's been stated many times that jumping rope when done correctly is better than jogging the how But that was never elaborated on so how is jumping rope when done correctly? Better than jogging. Oh, then it just burns more calories man. We made a video Burn 1074 calories an hour jumping rope is because there's been some studies on looking at how many calories are burnt on like an Average jump rope workout and it's just the number one exercise for burning calories And when you bring in a weighted rope on top of that you increase the resistance even more like this bad boy Game over also. I think it's important to mention We're saying it's better than jogging for the goal that we're trying to create If your goal is to be able to run a marathon then running would be better Obviously if your goal is to be super lean and ripped and live a super like long life and have like a healthy very healthy body Running is good for that jump rope is better because it is a total body workout Especially in terms of getting the body that like lean boxer soccer player look You don't have any resistance when you're running. There's none there. So jump rope just simply burns more calories It's more efficient and let's be real. It's more fun and gets you more Yeah, jail ask can jumping rope help a person build self-confidence or have high self-esteem Absolutely, I'll tell you why when you commit yourself to getting better at anything in life That bleeds into your whole being as a human it doesn't matter if you're trying to get really good at jumping rope or learning a new language Or becoming a math lead. I don't care what it is when you go after something with hard Intensity to get better you feel better by yourself. She feel like you have more self-worth Yes, exactly And I think just overall a lot of movement helps to just make you feel better in general which on the chemicals Yeah, just snowball into like having more confidence more self-esteem feeling better because you're taking care of yourself You look better. It's all it's all together. It's all rain chemistry my friend serotonin Serotonin dopamine serotonin No, we're not but never in Dylan asks have you guys ever struggled with the work fitness bounce? What mindset do you have to find equilibrium if that ever was a struggle? Sub did Dylan was sub D man I've never really had an issue with like work fitness balance because for me my number one way to relieve stress is by exercising So for me, it's like medicine and it's honestly always been the way I understand not everyone is that way But that's I can only speak from my experience. That's what it is Literally the reason I'm sitting here today is because I used to struggle with work and fitness balance I started jumping rope because I was working all the time at my old corporate job And I was like man, I don't I don't have motivation to go do this Nor do I want to go spend two and a half hours in the gym like why am I doing this? So I picked up the jump rope at first because it was fun and Because I was a little bit more lazy and wanted a more efficient workout. So I didn't have to exercise as long So I was like dude if I'm just gonna get intense and get after it. That's just gonna you know Provide me the best result. So with the work fitness balance Here's the one thing I'll leave you with You are always Brandon and I are always even though we like, you know, this is our life now Like working out is kind of our life now We always are working at the same time like you have to put it into your mind that There's no There's there's going to be no struggle. It's a part of your life. You do it for at least 30 minutes every day That's it non-negotiable non-negotiable because it's gonna make you better at work man It's gonna make you like More of a baller at work to Vince asks Zendu brought us. Are you guys religious or at least have a religion? My my dad's out of family is Jewish my mom's out of family kind of Christian Some people don't really care and so for me growing up I got to choose what I wanted to believe in and although I believe in something greater than me I don't think it's a bearded man in the sky. I believe it's something that I can't even fully Understand Yeah, I believe in something greater than me I believe in something that I don't understand that is having some kind of effect on the world I live in in my life and the energies that interplay But what that is I feel like it'd be kind of presumptuous to me to say I know what that is So that's how many of that approaching. Yeah, I'm not like I don't want to like offend anyone But I'm not personally religious because I just believe that I believe in a higher being Just like Brandon said But in terms of religion I feel like all religions are kind of saying the same thing and are all promoting this idea of a higher being in better place So what's frustrating with religions man is like I can't I just don't understand why we can't all get along and just be Together as one in this world. I honestly don't mean that in a cheesy way. That's actually the way I feel Yeah, we all want the same thing won't be loved and we've taken care of and like that's what a lot of religions say But then like you see when they look at other people like whoa You better not get love and support and caring another way because it's only this way and it's like yeah, man You guys don't want the same things. It's so true. Having said that if you're religious like we totally respect it Like don't don't get respect 110% respect for any religion any religion any religion any and all is welcome in the Zendu fitness community Yeah, but we personally like I'm just not religious Amy asks should I lift weights more or do more cardio? If I'm skinny fat and trying to lean out mmm Amy you should lift some weights You should lift some weight. I'll tell you why when you get a little bit more muscle in your body You're resting metabolic rate increases making it easier for you to get lean Jack what's up? What's up, man? So what's up? So if I'm trying out intermittent fasting Is it okay to down a protein shake during the fast or does that count as eating we get this question all I don't I do not mean to laugh. It's just funny because we get this question all the time And the answer is if it has more than 50 or 60 calories, then you will break your fast It doesn't matter what it is. It doesn't matter if it's a pear or a cucumber or a protein shake or a piece of cake or a cheeseburger or a pizza or a taco or Thai food Mexican sushi African or a baby cat curry Baby cats guys the easiest way to think about intermittent fasting is don't think about specific foods You cannot consume more than 50 calories at all if it contains if it's food It probably has calories. So you probably don't bet on eating food while you're fasting. That is the answer Good question my friend Tommy asks. I am constantly stepping on my rope when jumping ropes I know you feel did I measure my rope wrong? What exercise should I do to overcome the constant stepping on the rope? first of all watch the video on How to pick the right jump rope size we got that on YouTube then that's probably the biggest thing Yeah, having the right size jump rope helpful The second thing is go to the top five beginner jump rope mistakes great because that's one that talks about specifically how to avoid tripping over and That's about see you do but that has better answer that I'll give you right now Laura asks what what's different between your old? Fat-melting program. Sorry. Don't know the name dude. That's fine I think it will she's referring to getting lean towards and your new new dojo Smiley face. Yeah, so I see the getting the course is still available But the difference is that dojo includes the getting lean course the gaining muscle force and the accountability coaching group So it has those three things in it versus the game lean course is just the game in force. Correct E-quan. I hope I'm saying your name right Asks when I'm doing tricks that require weight shifting aka boxer skip run place fast skip My calf starts to feel a slight pain, but I feel that my form is okay. Is this normal? By the way, it doesn't affect my workout I can finish all the sets good go man If you can finish all your sets and doesn't fit your and doesn't affect your workout then it's not something I worry about yeah It's also probably like you just need to get used to doing those moves and if you're getting any kind of pain You also might not be hydrated enough Also, check out our how to prevent injury video to make sure that all your yeah stretching So they're not you're not getting a shin splints and stuff beforehand Alvin asks when while doing the four-week challenge if I miss a day Is it okay to double up on workouts the following day in order to stay on track? Or would that be overdoing it? I would say you could do this once a week But I wouldn't do it more than once a week. Yeah, really it just got it's got to be sustainable Right, so if you're constantly trying to double up or triple up on days, you're gonna be like, maybe I don't want to work out Today so in general Try to get your workouts in when you're supposed to get them in also a strategy I use is like walking so if I like have a bad day I'll make sure to go for at least the four to five mile walk and do my workout I mean I walk almost 45 miles every day, but like I make sure that that's me doubling up on a workout I don't suggest doing two of these workouts Ron asks Dan Whitmer. That's that's me Everybody knows that the startup of anything it's hard some people said it takes 15 days of doing the same thing to actually make it a habit What would you recommend to get to get motivated the first 15 days and create a habit of doing the thing? Mmm, can I answer it cuz he didn't ask me. No, no, dude. Yeah, you still get to answer I'm letting I'm letting Brandon in on this run. I'm gonna answer this as well And I would say create leverage. This has worked with every like one-on-one coaching client I've worked with in the past is putting something on the line that says you're going to do it. So if you Really are serious about making this lifestyle change You're gonna put 500 USD on the line and say if I don't do the thing. I've burned this money. Yeah Totally agree with Brandon because I think some habits are you know, I'd say it's a combination of You need to have leverage leverage is such a big thing guys And then on top of that one other thing that we used to do in coaching that Brandon has coached a lot of people on is Identity creation you have to create the identity that doesn't need You know that once those strategies have worked for you Then it becomes you kind of morph into this identity That's like I'm just gonna do this every day because it's who I am now ladies and gentlemen Thank you for tuning in to another episode of ask the Zen dudes Freakin love you guys one more thing. We're going to Costa Rica for the first Zendu to fitness retreat That's June 21st through the 25th all the information about it is down below. Let me give you a short I'm gonna get my short little detail description. Let me know what's up. What we're doing guys We're gonna be on a beach. There's gonna be only 20 of us on a beach in Manuel San Antonio, Costa Rica Doing beach workouts Hiking hugging monkeys hugging monkeys playing all over the place surfing Surfing some meditation some yoga bro some zen dude bowls some meditation on the beach some fresh fish caught that day Every day for your meal Okay guys come with us. It's literally four to five days It's four nights five days of just hanging out with us What you know, we're gonna work out we're gonna move and stuff But it's really more about just being there and immersing ourselves because this community has been growing so strong And most of us have not even met each other yet. That's crazy. So bear hugs