 Are you following a good strength training muscle building program and want to know how to incorporate cardio to maximize your results? Watch this. Our next caller is Rachel from Texas. What's up Rachel? How can we help you? Hi, how are y'all today? Good. Um, I just had a question over training and I'm kind of new to doing one of y'all's programs. So I started in November, um, doing Matt's hit and I ran that through November and December and took a break, um, during the holidays and then I started up anabolic in January. And I'm currently doing with friends prior to that, the friends that I'm doing with, um, we were online doing another platform and we were probably hands down overtraining, um, at least personally I was, but some of the things that we did on that online platform like hit or cardio or, um, burpees, you know, a lot more cardio intensive training. Um, I missed and I'm wondering how I can incorporate it even if it's one day a week or how I can incorporate it with my current program. Yeah. Did you, are you wanting just to do it because you like doing burpees or are you looking for the best results? Both. So I know that's hard, but I truly enjoy doing, I know that sounds damn, but I truly enjoy doing that form of training. So I don't, I don't want to go back to my old ways. So that's, I'm for sure do not want to do it. It's not dumb, by the way. It's a lot of people, a lot of people. Very common. Now, if you like it, then you can throw it in on some of your off days. Not a big deal. Just don't overdo it and listen to your body. But if it's something you enjoy, and this is what we've always said this, look, all activities, so long as it's done appropriately. And what we mean by that is you can do any activity wrong. You can, you can use it in a way to hurt yourself or over train, no matter what that activity is, but so long as it's appropriate and you're, you're recovering and you're not overdoing it, not hurting yourself. If you enjoy it and you actually get value out of it, just even if it's just quality of life, do it. I don't care what it is. Go for it. So if you enjoy it, do it on your off days. Now I'll add this, you're doing maps and a ball like, but you like some of that other stuff. Maps performance would be amazing. That program's got some unconventional exercises. Phase one's going to be similar to maps and a ball, but you started moving to phase two, three, and then four. Three especially. You're, yeah, you're doing like, you're doing some of that stuff that you're talking about. You're just doing it in constructive, effective ways. So if you enjoy or appreciate that athletic aspect of it, the heart pumping, the cardio aspect, the conditioning, maps performance would be a program I think that you would enjoy. I do want to caution you though. Okay. It's just, and that's just because at least eight out of 10 of my clients that would say this, because it's actually a lot more common than you think. We're, we're addicted to the feeling they got after that way of training more than anything else because you get this spike in cortisol and it feels amazing. It's like taking a shot of, of, of espresso or double shot of it, right? And you get this energy rush from it and you're all sweaty and you feel accomplished. And so, but the truth is most times it's not what's best for my client for their, for the most results. So I just want to caution you that like, I'm all four clients, if I have a client says, Adam, I love to go, you know, for a five mile run, at least two or three times a week. It's like meditating for me and I enjoy it, feels good. I could, I'll do it for the rest of my life. Go for it. I'm not going to tell them not to do that, even if it's not what's best for their goals. I'm going to allow them to do it because I'm all for that. But I just want to caution you on being able to really understand what it is about burpees because I, there's not people that really like burpees. I feel like you're lying. Yeah. Well, I love them. In fact, like last March, the ladies that I currently am doing anabolic with, we did a challenge of how many burpees we can do in March and we, everyone did 2000 to 3000 burpees in March. So like, I truly enjoy them. Now that was a bit overkill and it took it over my life. So it's not something I want to repeat, but I just want to throw them in every once in a while. It's necessary. So, so I hear your words that are coming out of your mouth, but I have a different, I feel like they're not, you're not 100% honest, either with us or with yourself. You loved it so much, but I think I overdid it and I don't want to do it again. Doesn't sound like they, they don't, they don't match. And so now I don't know, Rachel, but you sound a lot like a lot of people that I've trained who say this to themselves, but don't really mean it. Really what they're doing is they're trying to bolster or strengthen their little bit of addiction to exercise. I get it. I'm the same way. So, and I'm not, you don't have to, you know, you don't have to defend yourself because I'm sure I'm probably making you feel like you have to. I'm just saying that's what it sounds like to me, or at least it's what it feels like. Well, listen, I taught, I don't know how much you know my history or how long you've been listening to the show, but you know, I got the opportunity to be a coach, not that long ago, it was less than 10 years ago, at Orange Theory where you have this circuit-based training and I'm not sure how familiar you are with it or not. I know Orange Theory. Okay. And spent many, many hours talking to guys and girls after classes that love to train this way, and almost all of them, you know, what we call cortisol junkies. They, it's not so much the class, it's the feeling that they get after. It's the, I accomplished that. I'm sweating like crazy and that was hard as shit and I persevered and I made it through it and they felt so great and they would tell me, oh, Adam, I love that. I love to get my ass kicked and it feels so good afterwards. But then they're also, but I can't seem to lose this last 15 pounds I want to lose so bad. And it's, and I assess their diet, I assess their routine and what they're doing. Well, it's because you're doing the wrong thing for what the results that you're trying to achieve. So that's the one thing I would caution you is, make sure that your goals that you have align with what you're doing. Now, if you feel great, you like where your body fat percentage is, you like where your strength is at, and you enjoy doing burpees, or you enjoy doing hit cardio, you enjoy Orange Theory classes, and that's now become part, the hell yes, do it, keep doing it. But if you have goals that you're trying to move your body, I want it to look a certain way or I want to drop a certain amount of body fat percentage, or I want to add strength or build muscle, if you have specific goals like that and you're stuck at a plateau, meanwhile, you're training this way, a lot of times that is the reason why you're stuck. You're stuck because your body is not, well, your body's responding exactly how it should be, but you're sending the wrong signal to it based off of what your goals are. And so you have to just, so if you're okay with where you're at physically and you like where your body is at, you like where your strength is at, and then you also enjoy doing it, hell yeah, do the burpees, enjoy training hit stuff, that's totally fine. But where I have a problem with it as a coach, when I assess somebody that they tell me they have this goal, Adam, I want to lose 15 to 20 pounds or I want to drop my body fat percentage by 5%, or I want to add this much to my bench press and get stronger, and then they tell me this is how they're training, I go, well, you're sending a competing signal to your body. You're training it to be efficient and working out hard and really good at it. You're not training it to build muscle. You're not training it to lose body fat. Now you may think that way because you're sweating your ass off and it feels like you did a lot, but your body is getting adapted that way of training and it's not showing you the results you want, and this is where clients get stuck and they get in a plateau. It's a psychological challenge. That's right. That's my biggest problem is the mental struggle that I want to do it, but that I don't know. Obviously, I was doing it not right before and too much of it, so I want to do it, but I also want to. I do have body goals and I want to lean out just a little bit. I build muscle very easily, and so I just want to lean out, but so I'm worried if I throw in one day a week that I'm mentally going to want to keep going more because I do like the feeling. I do like the feeling of accomplishment of challenging myself. You can come back to it, I guess is the point. This is not something that you need to completely abandon, but if you want to really dive into something that your body's going to have a new response to and a new stimulus towards, like you got to challenge yourself to really psychologically place yourself and find the benefits of the other side of the training and focus on that. I mean, I go through this. We all go through this because I'm a creature of habit. I like a certain way of training. I like only doing one to five reps. I hate doing supersets and I hate doing bodybuilder style training, but you know what? There's periods where I want to just focus on challenging myself to respond differently and change my body. If you really want change, that's just something that you have to consider. Well, also, Rich, where are we at? Do you have any idea where you're at calorie-wise? Are you tracking anything nutritionally where you're protein? Do we know any of this? Yeah, so I was. I started tracking November and December, and I was not in November. I was not eating enough. I was around, like, 1,450 calories. So when I started listening to y'all in October, I realized that error of my eating was probably not right. So I started tracking, and then I started fully pushing my protein up and my calories up, and I probably got to, like, 1,800-1,900. Okay, okay. So if you were my client and you gave me the green light to truly coach you, and you said, Adam, I'll do whatever you tell me. I trust you. You seem like a smart guy. I'll follow whatever you're saying, even if I don't really want to do it right now, but I trust the process. I'd say, okay, Rich, what I want to do with you right now is I want to purely focus on trying to build your metabolism. I want to build strength. I want to get a strong, healthy metabolism that's working for you that you get up to a place where maybe we're eating 23, 2,400 calories and not putting any body fat on. That would be the desired outcome right now. And then I would say, once I get you there, then we can start incorporating your kickbox and incorporating your burpees and incorporating some of these high intense things that you enjoy to do. And not only that, when you get to go back and do that, your body's going to respond the way you want it to respond based off the effort that you're putting forth. If you go and start to incorporate that stuff right now when we're only about 1400 to 1600 calories, your body then is going to revolt. That's going to say, oh man, she's barely feeding me anything and she's beating the shit out of myself. It's going to conserve energy and it's not going to burn body fat like you want it to. So if we want to, if we want to have our cake and eat it too, if we want to be able to train this way that you want and you're going to be able to shred body fat and kind of get both the best of both worlds, then we first need to do, we need to do the things that we have to do now so we can do the things that we want to do later. Which right now what you need to do is to build your metabolism. Is to strength, so strength train something traditional like a three to four, three to four time a week full body routine. I would actually follow anabolic right now based off what we know now and then maybe go into performance after that. But I would follow that and the goal, the mindset that I would want you to have is let's get stronger. Let's get stronger and see if we can slowly increase our calories without doing all this crazy other high intensity stuff. And then, and we would set a goal together. I'd say, okay, let's agree that we're going to get you up to that 2300 calorie mark without putting any body fat on. And then when we reach that, whether that takes us three months or eight months, depending on how consistent and how much your body responds, then we can start to play with the things that you really enjoy doing that are more intense based. That way you can have your cake and eat it too. That way you can incorporate these high intense training sessions with also losing body fat. Otherwise, if you introduce it to you right now, where you're probably still just barely recovering since it wasn't that long ago when you were training this way anyways, your body's not going to respond the way we want to. Does that make sense? Yeah, that makes sense. So if I'm in phase three of the anabolic, I know I've heard you all say you can run it in an elope. Would y'all just start over? Yeah, actually, if you're doing it already, I think mass performance would be fine. And I think you'll have a lot of fun with mass performance. I agree. So we'll send over mass performance to you. Okay, Rachel. Okay, thank you. Thank you very much. Stay in touch with us. Let us know how it goes. Okay, thank you. All right, Rachel. Bye-bye. Yeah, she's not being honest with herself. Well, I mean... Well, that's why I went out. You know what the challenge is here? The challenge with doing these calls is if this was a client of mine, I wouldn't tell her right out the gates. You're not being honest with yourself. The thing going to work. It would be a long conversation over other sessions. You're the leader to that. Yeah, I'm not going to... I mean, this kid, I know I'm going to be a little harsh here, but here's a few things that she said. One, she's got a history of overtraining. Two, ooh, I love burpees are so awesome, but looking back, I was too much and I probably shouldn't have done it. I'm not going to do it again. Yeah. Three, I was eating 1,400 calories. What we're dealing with is an individual that is struggling with a little bit of an addiction to exercise, which is quite common. And she's not being quite honest with herself. Does she love it? No, she loves the addiction to it and it's not working for her. And it's probably the last thing she needs to do for herself. And again, this is a longer process and I know it's going to make her... Talking to her this way is just going to strengthen that and make her defend herself. And she's... But the truth is it's all wrong. It's not good for... Well, the association of just moving that intensively is always about burning fat. And I think that's where I have the biggest issues because I had a lot of clients like this. I have to keep this though and I love it because it's burning my fat. Well, I'm also trying to build muscle. And I'm going to tell you this and I know you guys experienced this. Some of the hardest people to convince this of are women in groups of other women that do these challenges together. When she mentioned that, I was like, oh, shit, this is going to be a tough one. Like, oh, me and my girlfriend... Pull my wife out of a group like that. Yeah, me and my girlfriend did this Burpee challenge. You just talked about that not that long ago. Yeah. It means she was in the cardio kickboxing and we were trying to get them to run math's program and they just turned it into a big cardio fest. And I'm like, you're out, okay? You can do this on your own. You're cut out. Yeah, you cut out. Let them figure it out. It's really hard. They're part of a group. Everybody's suffering together. There's definitely value in working out together in that camaraderie. But no, she's lying to herself. Well, I mean, I'm glad you started from the compassionate side first of, hey, if you love doing these things, I'm never gonna... You know, it played out the way I thought it was gonna play out, which is, you know... Because it is at least 80 to 90% of my clients that would make this claim that they love burpees, which that was rare. But the ones that would say this or love the hard circuitry, they think they attach it to results. They actually think it's what's best for their body. And they also... They're not receiving those results. What else is common? We actually didn't get into it with her, but maybe she'll get a chance to listen to this and she can assess even further. But it's very common with my clients that are sleep-deprived, low calorie, high stress. That's all part of the same package. How many times do you have someone come up to you, one of these clients, and they've got the dark circles, they're weathered, they're sweaty from the workout they just did. Just came back from an injury. And they're like, oh, but I feel so good. Well, so you get to explain where that is, right? Oh, well, if you... Look, your body starts to become a little resistant to some of these stress hormones. Because you're hammering your body with stress hormones. So there's a little extra boost of stress hormones that you get from stressing the shit out of your body, starts to make you feel good. And then you got to throw caffeine on it. And then you got to do more of this intense stuff. And then the fear is, if I stop beating myself up, oh my God, I'm going to gain all this body fat. It's a very tough position to be in and you will lie to yourself. And that's exactly what you're doing. I mean, when she says, I love it, it's so great. But looking back, it wasn't good for me and I shouldn't do it, huh? Which I want to, again, and we said this, but I just want to reiterate, it's if she was at a place where she was happy, she was not trying to get stronger, she wasn't trying to lose body fat, she just did it for the enjoyment of it. Yeah, she's not trying to change. Like she's not trying to change anything. They keep doing what you're doing. They keep doing it. I got nothing wrong with that. And eating 1600 or so calories, not a bad place, could be better, but not a bad place. And doing what you love, having the body you want, having the strength and energy you want. That I have nothing against anybody doing marathons, with doing burpees, with doing high intense stuff, so long as they love everything about it. But what always happens is I get someone who tells me, I love all these intense, crazy things, but then I also want my body to change and I can't figure out why it's not. Well, let me tell you why it's not. It's because you, like you said, you're stressing the shit out of your body and the feeling you get that you think is that this is accomplished. If that's cortisol spiking, it gives you this little high. Keeps you going. And it feels really, it feels really good, but it's not what the body needs to see the change that you want. And so you're in this weird predicament of, I know that stuff makes me feel good when I do it, but I also realize now it's not what's best for my body. And the first program, I didn't actually say the first program that she did was Matthew. Of course, yeah. Of course she did. That's why we didn't, that's why we waited so long and it comes with a warning. I hate to say that this sounds arrogant, but when you train people for decades, you start to see commonalities. And this is a very common avatar and persona of a client that would do, and say exactly what she said. 85 to 90% of my clients tell. I will say this though, and it does make me feel good, because here we knew, we waited to put it out for a long time because we were afraid that it would do nothing but attract the wrong people. Yeah, the wrong people are going to want to do that. But what is great is that, look, here we are having a conversation with her. That's right. It got her in because she saw, oh, this is the way I like to train. And then she's listened to the show and she started to piece together, maybe this is not what's best and now here we are on a phone call and so hopefully we can set her on the right track. But I tell you what, if you're listening right now and Maps Hit was the thing that attracted you to, if it was the first program you bought of ours, you might want to question if you're in the same boat because it's- We're going to have a hard conversation with you. That's right. It's very common. She's way more common than she probably thinks she is. A lot of people- And this is why our marketing team- Her mindset is shifting, so there's progress there. So we can highlight that and hopefully she goes through the program. And if people only knew how at odds we were with our marketing team sometimes, because we tell people not to do these popular programs that we could sell the shit out of if we just lied a little bit. Yep.