 Isometrics are strange because they activate the most muscle fibers and then they're safest because you're not moving. Now, how do they, why do you activate so many muscle fibers? Cause when you're pushing against an immovable object, let's say I'm doing a, a isometric squat where I get into a bar that I'm not going to lift, I get in good position and I drive as hard as I can for five to 10 seconds because the bar is not moving, my body summons a majority of my muscle fibers, then it summons the rest as I continue with this isometric do that, then go do your traditional squats. You just feel so supported. Like if you start with isometrics, you're, um, everything that is stabilizing, like at another level in, uh, you're really in tune with your central nervous system and that same recruitment process you would, uh, get from doing an explosive movement, you're just doing it in a, in a more controlled way. Uh, and then that, that same kind of concept applies, but also I've just noticed even more so that my joints felt strong supported, which allowed me to then, um, shuttle out even more force. Welcome back. All right. This is the last time I'm going to give away maps cardio. The new maps program we just launched, uh, but the final hours is the final hours of the launch promotion. It's on sale. You get free stuff with it. So this is the last time I'm going to give it away for free for a long time. Here's how you can win. Leave a comment below in the first 24 hours that we dropped this episode, subscribe to this channel, subscribe to the mine pump clips channel and turn on notifications. Do all those things. If we like your comment, we'll notify you. You'll get free access to maps cardio. Okay. So here's a launch that we have a few hours left to take advantage of the price is going to go from 117 to $77. So there's a discount there. Plus, if you sign up during the launch period, you get two free ebooks, how to boost your VO two max and how to eat for performance. So just to give you the rundown. $77 gives you maps cardio plus the ebook how to boost your VO two max and how to eat for performance. Again, this launch, you have a few hours left as of the posting of this video. So if you're interested, head over to maps cardio.com and then use the code cardio special for the discounted price and the giveaways. All right, here comes the show. Did you know there are proven ways to boost your athletic performance, but they're really weird as we're going to talk about today. Weird ways to boost athletic performance. Weird. What constitutes weird here? They're just not the obvious one because of the obvious stuff on how to boost athletic performance outside of the box more like thinking. Yeah. Things that you a lot of people don't realize have been proven in studies to improve athletic performance. You got stronger, faster, 10 of them. Oh, wow. Okay. I wonder of the 10, how many will actually be weird to people that are like out of the box and how many will be like, oh, I knew that. I think that maybe people will listen to them and say, oh, yeah, that kind of makes sense. But then when you look at the studies, it's pretty wild. Like let's, let's start with the backing behind them. Yeah. Let's start with the first one. Um, and this one is a, a much bigger athletic performance booster for fitness fanatics than just the average person. And, and I'll explain why in a second. And that is to have some salt, have some salt, increase your sodium intake. Now, the reason why this makes a big difference with athletes is because athletes or fitness fanatics tend to eat a diet that is not comprised of heavily processed foods. So the sodium take is lower than the average person. And then you couple that with the fact that they work out and sweat a lot, which means they excrete a lot of sodium. So supplementing with sodium or salt in your water or like what we like to use is elementy. We put that in our water, better pumps, better strength, better performance, better recovery. Yeah. It's an intramuscular fluid. Like it helps with aid in performance. Totally. Quite substantially. Absolutely. How, how big is the electrolyte market? It's got to be pretty big, huh? Oh, it's, it's, I mean, this is, I mean, this is something we've known for a while. I think we've gotten better about the formulations. I don't, I think people don't realize it's the sodium that makes the biggest difference. Um, I remember when I first learned us with endurance, uh, clients that I had where they, I would just tell them to take some Himalayan pink salt, take a pinch, put it in the water. And they were like, Oh my God, this is like the biggest, I can't believe how big of a difference this made in my performance. Yeah. I think, uh, as an athlete and, and drinking Gatorade and all like the thought was like, you just, you didn't want to lose too much sweat, like as you're out there in the field. And that was the extent of the electrolyte conversation. So in terms of it being an actual performance boost, I don't think people really realize even with weight training, like what that does, that can't be right. That's, I think 32 billion. It's 32. It's, it's, it says million. I know, but it's 32,000, 518 million. That means 32 billion. Yeah. It's a billion, billions of dollars in weird way to write it. Yeah. That's a really, we're really weird way to write. Yeah. That's a lot. Yeah. It's a lot. Yeah. And the other thing too is athletes often, especially people who lift weights will lead a lower carbohydrate diet, which also reduces the amount of fluid and sodium that you have in your body. So in fact, a lot of people going to ketogenic diet, we'll talk about keto flu. Sometimes it's because their sodium is too low. You have them introduce sodium into the diet, uh, higher rates and they feel a ton better. So that's, that's one that's. Now, is there, is there recent stuff that's came on? Cause what was interesting when Doug pulled that up, uh, not only is it, well, you know, 32 billion or whatever, but it's projected to grow all the way to 56 billion by 2030. So within, you know, the next six, seven years where they're projecting it to almost double the market. It's, uh, it's a valuable product that we've been, you know, athletes have kind of known about it for a while. Here, I'll read a study to you. Check this out. So this is, uh, uh, this was, uh, in science news, the effectiveness of salt on sports performance in triathletes is what they evaluated. The athletes who added supplement, uh, the supplement of salt to their usual hydration routines during the competition took 26 minutes less to complete a medium distance triathlon course, 26 minutes less. Wow. That's a close. Yeah. That's a massive impact. And I remember when we, when we first started working with elementy, I'm not an endurance athlete, uh, but I did it with my workouts and I was like, whoa, the pumps are way better. Yeah. It's so counter to what people perceive salt as being this evil addition that just for flavor and it's going to spike their, uh, hypertension and, you know, blood pressure issues as a result of that. And I think that, you know, we're just now coming around and realizing salt plays a, a pretty big factor in, in movement in, uh, any kind of like athletic pursuit. Okay. That's weird. Number one, what's weird? Number two, pick an awesome music playlist. Now people, I know it sounds funny because people like listening to music, but I don't know if you guys really, I'll pull up a study on this. I don't know if you guys realize just how big it, if, no, it definitely affects it for sure. It's a big impact. It's a lot more than, than, uh, than people realize, um, there's, I mean, I think, you know, I think maybe you may not realize it, but subconsciously you have to kind of know, right? Okay. Like you have, uh, like how, how much does music play a role in like your emotions? Like when you watch a movie, or imagine watching a movie, scary movie and like a herelic movie and you cut out the musical part. Like if you're, I've ever seen them do that before. It like, it kills it. It just shows you what an impact that it makes on you emotionally, right? Well, one study showed a 15 percent improvement in endurance, 15 percent. Just from music, no change in diet, no change in training, just music alone. An equal percent, uh, reduction in pain perception was also shown in other studies with music. So that's a big difference from music alone. And music is like, it's not even, it's not, again, it's, it just, you're right. It affects emotion. It affects perception and that affects your performance, but 15 percent, like name a supplement that has been shown to improve athletic performance by 15. Yeah, no, that's a, that's another great one. Throw Pantera on it. I don't feel any pain. It does. It's weird though now that I guess there's got to be such an individual variance though, how that would work, right? Because I've always thought it's crazy that people get hyped on like hip hop. Like I love hip hop music. I just, I listen to it all the time, but doesn't do it for you, but doesn't do it for working out, like for working out for parties. Yeah. I need, I need justice type of music, your type of music for working out. If I'm getting after it, like if I'm trying to cruise and I actually don't want to improve performance in the gym, I might listen to hip hop or country. Well, reading articles on this, uh, part of it is, uh, a big part of it is the association you have with the music. So like for me, uh, you guys are going to laugh, but obviously if I work out to like a Rocky soundtrack, because as a kid growing up watching that movie, that was such a, you know, impactful movie for me. And you had the montage which one is it? Is it the Eye of the Tiger or any of the opener? Any of them. But Rocky 4 is my favorite. The montage is on there where he's running up the mountain and draw a go and do all that. I feel like that movie has created so many emotions for you that you'd almost be like confused in the gym with that. My turd on right now. I don't know if I'm horny or I'm like ready to work out. I don't know, babe. My performance isn't that good. I don't know how I feel right now. I have the time. All right. Pick the right playlist. Yeah. That's the point. Let's do it. We're going to have a lot of fun. That's a good one though. I like that as a weird one. All right. Let's number three. What's the third weird word? Training the afternoon. So studies on the best time of day to work out. Now we've talked about this on the show before. The best time of day that you can work out ultimately is the time that you're going to be the most consistent because at the end of the day, that's what matters. Yeah. But if you want to boost performance, studies show consistently. People are stronger. They can run faster, longer, just have more everything, better performance across the board by working out like around early afternoon, one o'clock, two o'clock. You're like fully acclimated. Everything's turned on and like all your systems are go. I would think I would think they also nutrition. Like you had some food. You probably have a meal or two inside you, which I would think makes the biggest difference. Yeah. I think that makes more of a difference than it actually being new to one when you're getting your lift in is that you've been up early enough that you've already had at least one, if not two meals. And so your body's fueled. Yeah. I know for me, it makes I mean my early afternoon workouts. If I want to hit a PR or I really want to like, you know, push it and see what I can do. I'm the best right around like a couple hours after lunch. So for me, it's around two o'clock. So I'll eat lunch at noon, give a little bit of some digestion and then hit the gym. I work out early in the morning just because that's when I can be most consistent, which also happens to be the worst time for performance. But it might it's consistent for me. But yeah, if I want to like lift heavy and train my hardest, it's around that lot of nostalgia there because that period it was between clients, typically you had that kind of break in the afternoon. Isn't that funny? That's true. And or when I was in school, that was when I had like, you know, break between classes. And again, my workouts were way different than they are today. But it's just you got to do you got to do to be consistent. Yeah, is that the best time for you guys still now? Oh, it's yeah, no, it's such a difference for me that it's hard for me to do the other other times. It really is. It takes a lot for me to be motivated to get up early in the morning, or it takes a lot if it's already like five, six o'clock, and I'm going to go out there and go get it. I really have to be on a kick where I'm like, I have a goal in mind that I'm trying to achieve. And I'm like, I've already committed. I'm not missing a day. Otherwise, I find myself talking myself out of it. If I can't make my noon noon to two somewhere in that range. And for me, it's been it's more about food. And I've noticed that from like, you know, training and tracking so much. It's like, oh, when I have two meals, I got breakfast and a lunch in me, I'm fueled up even just having breakfast and then say working out at like, say 1030 or 11, not as good of a workout. I need that second meal to really load all the way up before I feel good. Yeah. Now this next one doesn't really have any studies to support it that I could find. So this is going to be anecdote that I've experienced myself and I've also experienced training of the clients and just managing gyms. And this this is probably more true for a fitness fanatic. And that's to work out in a brand new place. I mean, of course depends on the kind of place but I know for me, if I when we've done shows where we've traveled and there's a new gym that we're near either there's that one in Reno we went to or there's, you know, Ben Pekolski's facility or there's that one, you know, powerlifting gym. I can't remember the name of it off the top of my head. It was in Texas. It was amazing. Maybe we can if someone can remember big techs. Yeah, great. We actually went in there to film. In fact, I know all of us stayed up late the night before all felt like crap. And we all decided to work out that day, if you recall, because it was just a new place. It was different. It's exciting and fun. Lots of energy. It was very inviting. And yeah, it's it just kind of it brings new interest into the workout itself. And you kind of bring the fun back in. It's the novelty of it. Yeah, I absolutely think I mean, it's you actually you did this on purpose. You had like memberships to so many different gyms. Yes, I totally would do that. If I was not motivated to go to one, I go to the other one like that. So and I different mindsets. I wanted to be in different ones. So if I was like it was a kind of a chill like I didn't this is didn't need to be an intense workout. It was more of like a recovery. I'm going over to club sport where the steam room and sauna a little bit slower pace than gym. If today was like I'm getting after it's a heavy deadlifting day, I'm going to go golds where all the dudes are lifting really heavy. And today's kind of touch weight kind of aesthetic stuff like that. I'm going to go over into my 24 fitness gym where there's a lot of machines and stuff. So I mean, I absolutely I love this along these lines and you didn't have it on your your where tips, but you could also throw in there changing the workout. I mean that that partially does it. And I think it's a new place. Yeah, a new place either a new place or a new workout gives you that kind of novel stimulus and just excited. Oh, it's something new. You know, it's just the same thing you get with anything that's part of it for me. When I work on a new place, I almost always do different exercises because there's new machines, different pieces of equipment. So I typically don't go to a new place and do the exact same routine usually changes things out for me. So that that's probably a big part of it. Here's another one. And I love this when I have this opportunity. I don't get it very often these days. You know, I'm a father of three kids. I have a fourth one on the way. Obviously we have this business. But when this happens to me, I frickin love it. When I have twice as long to work out as I normally do, I do the same work out. I just rest twice as long and I take twice as long. And I have some of my best work out. I love this. Yeah, no pressure. I love this tip because it doesn't happen all the time. But there are, you know, there'd be times where I would get this where it's like, I have nothing on their agenda today. It's a Saturday. I'm going to get in the gym when it's not really busy in there. And I'd sometimes be in there for two to four hours, even break it up with like a shake in between to refuel a little bit, then go back at it. And it wasn't I was doing a ton of volume. It was just, I was taking my time in there. And it just enjoying the process of being in there. I think that in itself, I think, and because again, back to the kind of novel thing, I think you get from this too, because you don't get to do that all the time. I used to love doing this. But I also think it's the double rest periods. Like if you rest, you know, a minute and a half in between your sets, and you go from a minute and a half to three minutes or four minutes, you're going to be stronger. Well, you perform better. Yes. That's just the thing. You're not battling any fatigue or any urgency to get to the next. It's whenever your body feels really ready to go again. So it's a nice change of pace. Now, the key to this is you're not working out twice as much. I want to be clear. Working out twice as much is not what I'm saying. What I'm saying is same sets, same reps, everything the same, except you're probably going to go heavier because you're stronger. Just take twice as long literally sit there and rest twice as long as you normally would and then watch what happens to your performance and watch how you feel the day after and how your body responds from that. All right. This next one's really interesting because they're really studies on, you know, what's called post activation potentiation or studies that show that going heavy and then do an explosive movement or do an explosive movement and then going heavy. This combination tends to activate more muscle fibers. So if you're somebody that's got some experience and you can do plyometrics, try doing five to 10 minutes of plyometrics for your target body part. And the way plyometrics work is you don't go to failure. It's not a fatigue based type routine. It's literally about how fast and explosive as you can be. Do five or six explosive, for example, push ups, then rest a few minutes and then do it again. Even if you can do 20, just do five or six and push as hard as you can. Then go do your normal controlled bench press. Watch how the muscles feel. The ultimate recruitment protocol, right? So it's like I can summon the troops as many muscle fibers as possible early on that you can then pull from throughout your workout. So it's a pretty interesting feeling once you, once you nail it down in terms of like being able to be explosive and then go into your strength training. Well, would you, okay, in the same point, would you also throw in like doing like a heavy grinding set before you go do same? For example, like one of my favorite things to experiment with, I remember the first time I connected this was, it was like a day where I really want to get after pull ups and going and doing just one or two really heavy reps on like a deadlift and then go over and do body weight pull ups. Have you ever done that before? It's a tension. Oh, it's insane. It's insane how all this how light your body weight feels after you go pull something close to your max weight and you're not trying to do 50, you're not doing four or five sets. I'm just gonna do one or two sets of one to two pulls of a really heavy weight and then go over to pull ups and my pull ups. I just feel like my body weight. So I think it's similar to I think because what explosive reps do is you summon a lot of muscle fibers because of the force and the speed that you're trying to accomplish. But with a really heavy lift, you're doing something very similar, right? You're summoning more muscle fibers and then they're turned on. Then you go do your normal workout and you're just more connected to everything. So what I'll do with this is I like bands for explosive movements, bands or medicine balls. So what I'll do with bands for example, say it's back day as I'll take a good heavy band, put it on something that's anchored really well and I'll do five or six, you know, explosive rows. Now the explosive the explosive part is the pull I'm more controlled when I come back, but it's come back with the explosive row come back and I'll do like five or six of those. I do like two sets. Then I'll go do my normal rows and it's like everything is turned on. The pump is crazy. I'm stronger. It's really it's really weird. This reminds me it's it's kind of funny because just intuitively when I was in high school, I used to do this ritual before I bench pressed. This was when I would bench like the most was well in college, I benched more, but I used to do this thing that my friends used to make fun of me for where before I get down, I would do these really fast explosive movements like this. Yeah. And I was just literally like as fast and as explosive as I could because I just knew it feel it felt like I had more to give once I got to the bar. And so it was like pretty much like that intuitively you knew it didn't really interesting. All right. So the next look dorky the next one. Okay. The next one has tons and tons of literature supporting it's actually one of the more studied forms of resistance training. And that's isometrics. Isometrics are explosive movements. Great. They turn on lots of muscle fibers. The risk factor with explosives out movements tend to be high. Isometrics are strange because they activate the most muscle fibers and then they're safest because you're not moving. Now, how do they why do you activate so many muscle fibers? Because when you're pushing against any movable object, let's say I'm doing a isometric squat where I get into a bar that I'm not going to lift. I get in good position and I drive as hard as I can for five to 10 seconds. Because the bar is not moving, my body summons a majority of my muscle fibers, then it summons the rest as I continue with this isometric. Do that. Then go do your traditional squats and watch how you feel. This was a favorite amongst the Eastern Bloc nations during the reign of the Soviet Union when it came to strength sports. And it was a great way for them to and it shows in the studies you build more muscle, you build more strength. One crazy thing was you just feel so supported. Like if you start with isometrics, you're everything that is stabilizing, like at another level. And you're really in tune with your central nervous system and that same recruitment process you would get from doing an explosive movement. You're just doing it in a more controlled way. And then that that same kind of concept applies. But also I've just noticed even more so that my joints felt strong, supported, which allowed me to then shuttle out even more force. Well, especially when it's focused it focused on the target muscles that we're trying to really light up, right? That's it. I feel like it's more targeting. I feel like most people's experience with isometrics in the in the gym world is planks. Everybody has seen planks. Planks are really like and so people hear isometrics and like, I'm going to start doing planks again before my workout. There's nothing wrong with that. I think that's OK to do planks. But I think a very focused, targeted, isometric hold on something that you're getting ready to go activate and work is even more beneficial. And I would actually lump in this this part of the conversation are priming too, right? Would you not put that? Well, priming is is somewhat isometrics. That's exactly what it is, right? So when we are when we're priming the body to get ready for these workouts, that's what Maps Prime is and Prime Pro all about is is we're trying to wake up all those all those areas, right? Normally around a joint that we're trying to work on mobility and stuff. And but same concept of getting ready for that, right? Yeah. So like, for example, let's say you're going to work your back. One thing you could do is you could do a pull up where you pull yourself up and then hold yourself at the top and squeeze your back as hard as you can, squeeze your hands as hard as you can for like five to 10 seconds and then let go. There you go right there. And then you go rest and then you go and you do your back workout. Watch how you feel, right? You just for biceps. I could take a preacher curl machine, curl up heavyweight, squeeze it as hard as I can at the top for five to 10 seconds. The idea is really to summon a lot of force. Then you rest and then you go to exercise or what if you want to? It's your glutes. Do a hip bridge, do a hip bridge, squeeze your glutes as hard as you can for, you know, 10 seconds, 15 seconds, then go do your barbell squats. Watch how you feel after you do that. It's a very interesting, strange feeling. You feel more turned on, more connected to the muscle that you're trying to target, especially when you do it in the shortened position. So one little thing I'd like to add to this is if you have a weak body part, like a body bar that doesn't respond, that's where I would place this focus. Isometrics before your traditional workout on your weak body parts is a great way to get you connected to those weak body parts, especially in the shortened position, shortened meaning fully contracted. So like it would be like a squeeze here for pecs or a squeeze here for rows, that type of deal. Or doing like a floor bridge where you squeeze your butt before you go do squats. That's a common one that I would help like a client who says they do squats and do the deadlifts, do these exercises that are great for the glutes, but feel like they can never feel it in their glutes. So getting that client on like a floor bridge and doing a squeeze or a hip bridge, right? And squeeze at the top really do an isometric hold for five seconds on the glutes. Do that a couple times and then take them over to the squat, watch how much more they have a better time. Two ways that I really experienced this before. One was overhead carry before shoulders. So I would take the kettle bells or dumbbells, put them up and above us, you know, straighten arms out really, really tall and then I'd walk, which is essentially an isometric for my upper body, right? And then I would go do my traditional shoulder workout and I'll stronger. I just was stronger in my lifts. The other one was a farmer walk. Farmer walk. Yes, you're walking, but a lot of it in the upper body, if not all of it is isometric. I'm holding and maintaining good posture and I'm keeping everything tense. Then I would go do my deadlifts or my rows or whatever. And I was just stronger. Everything was just more turned on. I got a better pump, you know, from from doing that. So the next one, this one's really interesting and that is to get cold before you do your workout. So studies will show that when you're when you're somewhat cold before your workout. Now you don't want to be cold during your workout because that makes things a little bit different. But if you go into a workout feeling a bit chilly and cold, you see because your body is able to regulate its temperature a little bit better, you see increased and improved performance and longevity. You can work out longer. Now, obviously, the opposite is we've all experienced. You get too hot, you cut the workout short. Do you know what the research says on how much that affects it? Because I actually felt a dramatic difference in that when I first was introduced to cryotherapy. Oh, that's right. So when we first started the podcast was when cryotherapy was getting really popular and we had a friend that had had one. And I got the opportunity to use it. And I remember he was it was Dr. Brink, right, a good friend of ours. And he told me he's like, I was actually using it more like a recovery thing. I'd go there after a workout or I'd go just try it out on an off day. And he's like, you know, what you need to do is try this before you left one day. And I'm like, before, that seems weird. I was like, he's like, no, watch how you feel. Man, and I only got a chance to do it like a handful of times, like maybe four or five times. It feels like caffeine almost. It is I've the workout where they were some of the most amazing workouts I've ever felt. I mean, and I don't know if that's because of how how much it brings all the inflammation down, plus the adrenaline rush that you get from being super cold. Maybe it's the combination of those two things. I don't know what what the research says on why it's so effective, but that's to me, that's what makes sense. Right. You something getting super cold like that, you're going to bring down any sort of inflammation that you have going on the body. Plus you get this massive like energy spike, like when you go into a cold plunge because you're getting that cold and that adrenaline rush combined with inflammation down. I would not only do I have the energy, but my body felt good. Like I just I almost even though I'm cold. I felt warmed up before going into the workout. Well, I definitely have heard and we talked about this a bit with that study putting a sleeve over your hand that would cool you down. How weird was that? Mid competition. So it extended the ability a lot of these athletes had to then compete at a high level because they're regulating their body temperature and bringing it back down. And it was very much related just to their core temperature. Yeah. What was that? Do you remember? Andrew Huberman did the did a study. It was like a crazy. It is a great. It was like eight times more volume. It was ridiculous. It was dips, right? Body weight dips. Yeah, it was something that was way more reps. Yeah, way like eight times. Yeah, it wasn't it wasn't like three more reps. Yeah, yes. It was like a crazy amount of more that he could do by just simply putting his hand in that. So super fascinating. So yeah, I bet I'm sure and Andrew Huberman has. I think we still I know due to know we'd love to have more to explain this. Yeah, yeah, I know I know we have I know we have plans to I don't know when we are. But I mean that that was super fascinating. So I'm not even familiar with all the different mechanisms that are at work that cause it. I just remember firsthand playing with it and being like, whoa, this makes a huge difference. The only thing that I could think of was, OK, it's bringing down all the inflammation. Plus, I'm getting this adrenaline rush for my body being so cold. The combo of those two things one makes my body feel so good and recovered and loose and ready to work out. The other ones got my adrenaline going energize the combination of that just it resulted in incredible incredible work. I would agree with that. All right. The next one, this is, of course, some more of a psychological phenomenon. But that is to bring a workout workout friend. Now depends on the friend that you bring, right? Don't bring your lazy friend or the one that's going to make you know how to select just like your playlist. Yes. But bring bring a friend who, you know, you know, you can have a fun time working out with this right here is interesting. I don't work out with workout partners for the most part. But I will say some of my best performing workouts were ones where the random rare occasion I work out with like two or three people, right? We're all working out together. We're having fun. A little bit of competition sets in and everything gets more exciting. And I feel stronger and I can push myself more in my performance. My performance just gets better. Or you could get a bunch of high school students to clap for you after you every rep. That helps. Did they clap after every rep? Yeah, they're like, whoa. Cheering me on like, I'm just, you know, squatting. You know, I rag on the workout partner probably the most out of all of us because I'm big on solo working out. But I will say there is something that I do remember that I liked about having a partner. I actually like the timing of having a partner. It automatically kind of builds in like a really nice rest period. Oh, you just go back and forth? I just go, go. The whole thing is go. Like it's like, I feel like, but your, your, your rest are built in because the other guy's got to go between and then you got to get ready for the set right afterwards. So it does present like a really nice flow and consistency with rest periods. Excuse me, having a workout partner. So I do like that aspect of it. I remember we haven't worked out together, except for maybe a handful, literally a handful of times. But there was early days. You guys remember it was a workout. It was at the place that you trained at. Yeah. Way back. We're in the grass and we were, and all of us were like picking exercises. So I think we, we like, we did some slag drags and I think that was just someone to do that. Of course, deadlifts. That's my favorite thing. And we were, we were doing different things and using bands and chains. And it was a really fun. No way I would have worked out like that on my own. So I'm pretty sure my performance improved. That was a fun one. Yeah. It was, it was a lot of fun. All right, this next one. What I, I, you know, I learned this as a kid just because my first, you know, gym or weight set was in my parents' backyard. Now it was in the backyard under like a patio overhang. Right. So I'm kind of outside, but kind of not. But then I remember, I don't know, this is early on, right? So it's like within the first few months of working out, it was sunny outside. It's in the summer. And I would take the barbell and I'd walk out to the sun on the lawn and I'd work out outside. And I loved the way that I felt. This goes all the way back to like Muscle Beach, right? Muscle Beach is one of the first well-known bodybuilding gyms. I mean, that place goes all the way back to the 1940s. It was on or maybe even before it's on Venice Beach and you had bodybuilders working out outdoors in the sun. And some of them said that that was their best workout. So I love sometimes, obviously, if the elements aren't too crazy, I love training outside. It gives me a totally different feel. And it does improve and help my performance. And I've done this with clients too. I've had it where clients come in and, you know, we've been working out for a long time or whatever. And I'll say, hey, meet me at the park. I'm going to take a kettlebell and a medicine ball. They sure there's a massive psychological component to it. You know, I love working out outside just because it just it brings this new energy, this new stimulus. And two, I think it's some about like the fresh air and the sun and all that that kind of it sparks movement for the most part. I think being like indoors without, you know, any moving air and under our artificial lights, a lot of times I can kind of dampen the energy and bring things down. I think even if you don't have the luxury to go train outside or there's not equipment out there, you don't have a kettlebell, whatever, I actually even think just going for a walk right before a workout, you can reap some of those benefits. Yeah, good point. So like something's really common here, right? So and today will be one of these days. You know, everyone will take off after we podcast together several ways. Today I'll stay in the gym and I'll workout. But we've been in here all day long and like just going out there. It's really tough for me to get into this. So I'll actually sometimes go walk our block like two or three times. Like maybe it's like a mile, you know, of walking outside, just a fresh air of the sun and that'll rejuvenate me and it'll prep me for my workout. And I swear I get more of versus if I just go out there right now and try to get into the workout, I won't have as good of a workout. So even if you can't train outside, I think that's a small hack in itself, especially if you have a job where you're like under fluorescent lights, you're indoors all day long, and then you drive to the gym, the gym is inside also, like actually taking a nice little walk for like 10 minutes outside absorbing the sunlight, fresh air go in. I bet you get a lot of studies on productivity because of the circadian rhythm and exposure to the sun, like they show that if you have a desk next to a window, so you get some sun exposure, you're more productive, you also sleep better. So you know, opening the sunroof in your cars or studies I'll show when you drive, opening the sunroof in your car will contribute to better, better sleep and better productivity. So it does make a big difference. In fact, my dream, I think I've told you guys this and you guys thought it was a great idea. My dream of one day if I ever own a gym just for fun, not to make money, but just for fun, would be to have a gym with a retractable ceiling roof. I would love to be able to hit a button, pull this pull the roof back, it's sunny outside, maybe in California like we are here and we could just work out in the sun. Watch out for the random bird that flies by. Yeah, that's the only thing. It pooh, you're doing, you're doing like a spreading, you're doing like a max rep and it hits one side. Oh, your mouth open. Look, if you like our information, head over to mind pump free.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at my pump, Justin, you can find Adam on Instagram at my pump, Adam, and you can find me on Twitter at mine pumps out. How do I incorporate cardio and not lose muscle? Seeing people do this before where they'll start to lose the sharpness of their muscles or they'll start to lose the sculpt a little bit. And that's disheartening. But if you do it right, then you minimize that muscle loss or that metabolism slowdown. In fact, if you do it right, you can actually speed up your metabolism at the same time that you build stamina and endurance. You just have to be able to kind of program it properly. And the way to program it improperly is just to go and do it as much cardio as you can for as long as you can. Right.