 Bradley asks, I don't know if I'm late to the party, you're never late to the party. Never late to the party. The Zendu party never ends. Never ends. Continuous party. What's going on ladies and gentlemen, Dan Whitmer, Brandon Epstein of Zendu Fitness and welcome back to episode 4 of the Ask the Zendu Show. You ask the questions and we answer 70 to 75% of them. We would answer them all, but you guys ask us a lot, so we gotta, we gotta limit it, you know? Yeah dude, I saw that, it's pretty dope. Yeah, to live and die in LA was written by me. You got it in LA, huh? I did. Dan was in LA, I was here in Medellin hanging out, just kicking it, kicking it old school. Kicking it old school, what else can you do, you know? Kicking new school. Ooh, yo, you can though. Matthew Habier asks, is an endomorph, oh this is a good one, an endomorph, a heavy mesomorph, and an ectomorph, a skinny mesomorph. Alright my dude, very simply put, I guess the answer is no, there's three different categories. So if you are an endomorph, you're someone who's just born with like a naturally bigger bone structure, like maybe a wider hips, things of that sort, and you also are probably hormonally just, maybe the genetics that are going to make it more easy for you to put on weight, versus like a mesomorph is someone who has naturally more of a fit body, it's someone who like, probably when they're a young kid, right, when they're like 10 years old, they have like visible abs, it's just a different type of body. You and me are mesomorphs, like we're that middle, No, no, no, but we're like that middle build of like, we were never like, like big, big, we were like big frame guys in like a mesomorph body. Yeah, that's exactly what, what Max is asking is, can two people, like there could be two people that look like an endomorph, but one could actually be a true endomorph with a bigger bone structure and whose genetics have a, like he has a predisposition to be an endomorph, whereas a heavy mesomorph could just be a super fit mesomorph who just eats a ton of food and therefore looks like an endomorph. So there is a distinction between the three, but yes, two people could look exactly the same and be a totally different body type. But it is not an excuse to say you're a certain body type, so you have to look a certain way, because we also know that even if your natural homeostasis is to like put on more weight, like you're just something that easily puts weight on, you can dial in what you're eating, you can dial in the amount of movement you do and reprogram your homeostasis so you actually can live in a lower body of 5% it's possible. You sure can. And Vir asks, travel the world, but only stay in one country for two days or travel to a new country once every three years? Question mark, Brandon, go. So I would rather live one place for three years at a time, because I think if I was going to be traveling for what, a new country every two days, like you can't really have the experience of living somewhere. I've been in Columbia for almost two years. I feel like now I'm really grasping what this country is about, but yeah, two days is just not possible. I gotta agree with you there, man. I'm all about quality over quantity. I've picked the three years. Great question. Harry Roberts asks, can you show us some dance moves, Dan? Dan, go. Yeah, I could show you guys some dance moves. Just go to my Instagram. I post a new dance video every day. By the way, the reason I do that is because that actually has forced me to get better. And it's not because like, I don't know what it could lead to, but the point is I'm doing something I love outside of just Sendoo Fitness every single day. And so if you have some kind of passion that you're looking to push forward a little bit, make a video of it every day and post it. Next, Harry asks, Brandon, when is your boxing fight going to be and can we see videos of you training? I box myself. All right, Harry. Shoot. All right, Harry. My dude. Dude, it really depends. I want to go all in and focus on the fight if I want to do it, which means like I need to spend my whole day like watching YouTube videos of fights and like doing the morning and evening workouts. Right now I'm just doing like the evening workouts, which are still two hours, but I'm not doing everything I can do. And so if I do something, I'm going to go all in. So I might push the fight three months. It might even be like six months. It really depends on when I'm like completely clear and ready to go all in. And yeah, for sure, man, I will start posting some videos on my Instagram as well just so I can track my progress. You can check it out as well. And orchard and what's going on? Ann says, I have visited with you guys in the past about burning myself out last winter. I 100% love getting up early in the morning to do my workouts and work my way through the dojo rankings. Unfortunately, I burnt myself out working outside all day every day, plus getting up extra early plus kids in the evenings, et cetera, et cetera. It was too much. And I sacrificed myself and my workouts and I really haven't gotten it back due to excuses and the fear of doing it all over again. Knowing my background, what do you guys recommend to help me get back to it without the burnout factors? Super important branding. I would say find a way to make that movement fun. And honestly, if it's not jump rope, that's completely cool too. But find a way to make some kind of movement of your body afterwards fun. And honestly, think about this as well. Yes, it's good to do other forms of exercise, but if you're doing manual labor all day as well, you really just have to dial in your nutrition. You're going to get any physique results you want. So that's my answer. I was literally going to say the same exact thing as Brandon said at the end. If you're that busy and you have that much movement already involved in your schedule, take a stab at what's going to be the biggest win. The biggest contributing factor to how you're going to look and feel is your nutrition. So concentrate mostly on that because then you won't have the burnout factor and you'll work out when you want to and you can enjoy it. Olivier, what's that my dude? He's super active in here, man. Regarding macronutrients, not sure to understand if I should meet it or start under the amount. For instance, 75 grams in fact today, should I start under that or at least get to 75? Great question. My dude, we're going to ask you to try to get within like a few grams and try to actually hit it. Five G's. Within five G's. So we understand that it's hard to be exactly perfect, but if you can get within five grams of whatever macronutrients the calculator closes you to do, you're going to be awesome. And then going forward in the future, if you need to adjust those macronutrients and maybe like decrease them, you can do that. But think about it. If you start by decreasing a bunch in the beginning, you have nowhere to go below that. You can't cut more. So hit the numbers that the calculator gives you, go from there. Also, everything Brandon just said, except to add to that, don't stress out about it. Like just get within the ranges and trust me, if you do anything within those ranges over a consistent period of time, you're going to look awesome. Andrew Joseph asks, how did you escape the corporate grind and transition into what you're doing now? I too find my current corporate position extremely unfulfilling and feel like I'm not living life to the fullest. Only issue is figuring out my purpose. Ooh, this is chocked fool. Hit him. Hit him, Dan. All right. Well, I think Andrew's directing this at me because I was the one with the corporate grind before we started the Zenduid Fitness. And to address the first part about the transition, the biggest thing that I can tell you is you have to just do it. Like I'm a huge, I know Brandon's the same way. We're burn the ships guys. Now this bull, I like, oh yeah, like I think I might want to do this. Like, yo, if you want to change your life, do it. Like burn the ships. Like I didn't go back, like I had a little bit of a, a safety cushion because I safe got money. But at the same time, like I never would have gotten to be where we are right now, had I tried to do this part-time and not just went all in on it. The second part of that really, really quick. He says at the end, the only issue is figuring out, well, I want to address two things. You find your current corporate position extremely under filling and you feel like you're living, not living life to the fullest. The first thing I would say to that is you need to be extremely self-aware of what you actually want in your life because social media right now is perpetuating this idea that everyone who has a corporate job, their life sucks and they're a robot and like if you're not an entrepreneur, like you're wasting your life. That's also a bunch of bullshit. But plenty of people who have corporate jobs make great money and have a great life and still follow their dreams in other ways. So if that's the case for you, don't get down on yourself because you think you have to because of your corporate grind. And lastly, very fast, very fast. The only issue is figuring out your purpose. Dude, the one thing I want to say about this is don't, don't be one of those people who says when that thing finds me, you have to ask yourself the question all the time until you figure out like, oh yeah, that's actually what I really, really love. Ricardo asks, what are your plans for Zenduid Fitness, for the Zenduid Fitness Enterprise over the medium to long term? Go ahead, Brandon. Talk to you, my dude. Sky's the limit. I think at the end of the day, Dan and I are just trying to help as many people feel good as possible because we're trying to do the same thing in our own lives. So who knows what that looks like five years from now, 10 years from now, but it's just going to be an amplification of what it is right now. That's exactly right. So like, just to add to that, I would say in doing so, that probably means like, like we want to have a legitimate TV show that a lot of people are subscribed to and then not only come to and get entertained, but they can also get lean, they can get information about alternative forms of fitness, obviously the jump rope. So I would just say, yeah, like the long term plans are just doing what we do now, but on a bigger scale, more production teams, more people involved, crazier videos, bigger collaborations, bombs. Shwetha asks, since when the body starts, or when does the body start showing results? How do you deal with fat shaming from coworkers and how do you motivate yourself when your body is not showing a result? Wow. It's a pretty heavy question. Yeah. A lot going on in that question. First part of your question, when does the body start showing results? It depends on who you are as a person and it depends on what your perception is of your body, honestly. Some people might notice results very quickly. You might be hard on yourself and not see them for a while, or maybe you start to see them immediately. It depends from person to person. Regarding the second part of your question, how to deal with fat shaming from coworkers, how to motivate yourself, okay, how to deal with fat shaming. Honestly, that should be reported. I mean, we're not kids, so if someone's calling you fat at work, you should probably tell your boss to deal with that. That's a HR matter. That's a HR matter. And the last part, how to get motivated when you're not showing a result. You just stay consistent and understand that you're not doing a program that's going to be over in 12 weeks. This is just your life now. So nothing should change between after you see a result and before you see a result. You're just going to keep doing the same thing. Everyone starts at a unique place in their fat loss journey, weight loss journey, whatever. So honestly, like, that's my honest response. People are going to say a bunch of sh** to you because they don't want to see you improving your life and they want to be, they want to keep making you go out and get drunk with them at happy hour and eat a bunch of dessert and not hit your fitness goals. And I would just say like, sh** those people. Eventually they're going to come to you asking for help. Wolfie asks, what's your thoughts on mind to muscle connection? Is there any truth in this? Thanks, guys. Wolfie, we love you, my dude. Before we do that, let's shout out some sponsors. Okay, isn't it? Let's shout them out. Wolfie, that's actually a question I'm super pumped on because I believe there's a very strong muscle mind connection but let's get some love to... You pumped about this? Oh, yeah. Sailor. Naughty sailor and you get your mustache here if you want to... Oh, no way! As usual, athletic greens. They're the homies that have the three supplements we take. Protein, BCAs, and green juice. You can find the link in the description below. And of course, cross rope. Cross rope. The only jump rope we use. The only jump rope we need. Yeah. Also linked in the description below. It's the best most durable one. 10% off. Most durable jump rope on the market. This right here is the agility set. This is like the regular jump rope we use in most of our workouts. But they also have heavier ropes and lighter ropes for different intensities and, you know, just to mix up your work out a little bit. Yeah. So listen, if you're thinking about getting a protein, you want one recommended. We honestly believe this is the best. BCAs, I know some are really shitty. This one's like just a pretty good high quality one but those other high quality ones is the one we use. Green juice. That is the best green juice we've found on the market. Correct. Do you want me to answer Wolfie's question now? Yes. What's your thoughts on mind and muscle connection? Is there any truth in this? Thanks, guys. Dude, absolutely, man. This is exactly what I studied when I was in university and uni at college. And what I looked at was like how meditation and doing visualization of doing different exercises could help you improve your physical performance. And what I found was when people did like bench press in their mind and they tried to do it physically, they would actually increase their strength without ever having to pick up a weight. It's super insane but it exists. The mind is very powerful and the words are not sourced in here. The mind creates the body. Oh, dude. Good one, B. Yeah. Bradley asks, I don't know if I'm late to the party. You're never late to the party. Never late to the party. The Zendu party never ends. Never ends. Continuous party. Bradley asks, but do you guys have a Zendu 30 minute stretch routine and if not, do you plan on making one? First of all, my dude. Oh, yeah. Brandy go. Yo, we don't have we have the jump rope for injury video, which has some stretches in it. So you can check that out. We also did some workouts a while back. We can link them to some of those right now. Yep. That we did some warm down or cool down. Cool down. Cool down. Some stretching into the workout. So we'll link you to those but we haven't done any like long form stretching videos, but we can maybe do that. Stretching series. Caesar asks, is it completely necessary to get your fiber every single day? I mean, is there any problem if I don't get it in a day or two a week? Ah, cheese, louise, fiber, huh? Listen, if you want to have a nice poop, you got to get your fiber in. Ah, dude, it's all about, oh bro, I had some nice poops on the way home from LA. Really? I love playing. I like four nice poops in the airport. Before you left? Yeah. Okay. Yeah, I have hard times playing, totally impossible. My legs scrunch up in a weird way and the poop can't fall out. It's, it's science. Caesar asks, is it completely necessary to get your fiber every single day? Yeah. So, um, dude, try to get fiber as many days as you can but we also view calories and macronutrients, things you put in your body in general, more like weak chunks. So if you can get enough fiber, substantial fiber, like six days a week, even five days a week, you're good. It's a ton of veggies, but then two days, I don't eat any veggies. So, I always think about things in weak chunks. I recommend you do the same. That is exactly my answer as well. Ashwin asks, how do you tell the difference, what, sorry, one, how do you tell the difference between good, bad, soreness or pain? I see these two questions going on here. It's okay, dude, you're lucky we love you. Ashwin asks, how do you tell the difference between good, bad, soreness or pain, especially if it lasts well after a workout? Let's address that man, this is completely based on intuition. I think it's just like you get this self-awareness after you start exercising for a while and knowing like, shit, I'm about to like get injured. I feel my body breaking down and if you get there where you're like, the pain is extreme, you know, take a day off, like take as much time off as you need. Yeah, dude, that's my body right now. I was doing cartwheels at the pool yesterday with my cousin, no stretching, pulled my hamstring and I feel a little sick because I like didn't sleep well. It's a rest day. Yeah, and there's a difference between pain and chronic pain. If there's burning pain, that's lactic acid built up in your muscles. That's fine. If it's chronic pain, like you get done your workout and you're, you're like on your way home and you're, you feel like throbbing, shooting pain. That's bad pain. You should not be exercising or taking, taking sufficient rest days until you feel good again. The second question, which is worse, three pints of beer or three pegs of JD meat, three shots of, of Jack Daniels is what he's saying. Is it just be or do others feel bloated for a few days after a night out, washed down with beer? Yeah. Yeah. I feel you, man. I know what that feels like. I know what that feels like. Thank you. Yeah. Well, I think when you talk about strict alcohol percentage, they might have like very similar amounts. The three beers and the three shots of whiskey, but maybe it's just like the other calories that are in within the beers. Calories are probably, the beers are probably much more calorie dense. So maybe you feel yourself getting weighed down by all the calories along with the alcohol percentage. Don't think of it as three pints of beer or shots. Let's be honest. Alcohol is poison. Okay. Like none of it's good for you, but if you're going to drink, I would say instead of focusing on what those types of drinks are, you also have to ask yourself what kind of beer is it? Is it a 10% imperial stout or is it like a 4.2% you know, Miller light and how many of those are you drinking? In the case that you're drinking light beer, that might be a better option if you're sucking down, you know, 300 calorie imperial stouts, that's going to add up a lot faster. So in that case, I would recommend the shots of Jack Daniels, obviously. But the overall point here, guys, is focus on just, if you have like a few drinks, you know, let's say like two times a week, that's fine. Just don't go crazy overboard. And the last part of that question, have you felt bloated after a night washed down with beer? Of course, dude, because that's what beer does to you. Shane, Shane, Shane asks, I work a physically demanding job 10 to 14 hours a day. I try to do intermittent fasting, where I only ate after I worked out between 7 p.m. and 10 p.m. then I got to bed. Surely this isn't a good idea. What would be a good eating schedule for a middle-class, hard-working man in the construction line of work? And to answer your question, you're right. You shouldn't be intermittent fasting if you're moving your body all day long. Like, I stopped doing intermittent fasting because I just trained so hard with boxing. And like, if I was doing protraction all day, I definitely wouldn't do IF. Since you're moving so much, just split up your meals throughout the day, maybe get a little breakfast for your leave of work, a little mid-afternoon, or mid-morning snack, a lunch, a mid-afternoon snack, and a dinner. I don't know. But at the end of the day, be conscious of how many total calories I'm back to nutrients you're consuming because if you are eating too much during those meals, you're going to end up overeating. You got to still follow the rules even though you're eating more meals. Guys, fasting is a sub... It's like a sub-category of... The most important thing is hitting your calories and macronutrients. In terms of how you look, the amount of calories and macronutrients you eat are going to control how you look. Intermittent fasting is just like this little subset of that that can add an additional fat burn, but don't think that you can just intermittent fast and then eat 10,000 calories and you'll be fine. Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of cells and the organism. I did not read that off my computer. It's right there. Yeah. He's photogenic memory. Yeah, I was just looking down. Photographic memory. I was just looking down. Photo... Next question. Next question is Who put these in here? Oh, asks Can intermittent fasting lead to growth and height? Guys, we don't mean to laugh. Okay, one thing. The last episode, we weren't making fun of people from... Right in the last episode where I said... Yeah. Brandon asked me, does jumping rope increase your height? And I said, if you live in India, it does. I wasn't... I was making a small joke because honestly, guys, we get asked that question only from India. So we assume... Only from India. We assume there's some kind of material that always... Or videos or whatever that talk about growth and height from jumping. It's... Alley. What's like Alley? Asks, was intermittent fasting the way you guys did so much weight or did you do something else and then switch to IF? Great question again, Brandon. Yeah. We started something else which was just grit, just exercising a ton and eating a lot of... Just not the most fun way to do it. And then we started jumping rope shortly after and that's where we went through even more of a transformation and then learned how to sustain it in the way that we teach on this YouTube channel where you just jump, do a little skipy skip, eat the right amount of food and you're able to stay lean. Michelle. And also remember, calories and macronutrients, that was the thing that got us fit. I would say that what intermittent... Oh, this is a good... To piggyback off the last question. What intermittent fasting is good for? So hitting your calories and macros is good for going from 20% body fat to 9% body fat or 10% body fat. Intermittent fasting when still hitting your calories and macros will help you get down to that 7%, maybe 6%, 8% body fat. So calories and macronutrients are always going to be the most important thing and then if you want to just be pushed over the fence and get that little edge, that's where intermittent fasting can be helpful. Jail. How effective are body weight exercises? They can be very effective. I'm pretty sure Dan is only doing body weight exercise right now. I'm still lifting weights, but it depends what your goals are. I think we made a video on this. We'll make you guys to it right now. It was called How We Really Got Our Bodies and we talked about how you can use strength training or should I be lifting? Maybe that's a better video. I'm going on my sixth, seventh week now. I'm not lifting weights, but that understands because I want to maintain the muscle mass I already have. There's a lot of people who say you can build muscle with body weight exercises and I do agree with that. But if you're trying to put on a lot of mass, honestly guys, the easier and more efficient way is to just lift weights. So if you just want to look shredded and that lean physique, like the Tyler Durden from Fight Club, Christiane Ronaldo, yeah, body weight exercises and eating in a calorie deficit and doing high intensity stuff with the jump rope, that is going to be effective to get that result. But if you need to add a lot of mass, you have to lift weights. Matt asks, how can you get over the feeling of being tired and feeling like not working out? Man, dude, that was a story this past week for me. We were just working super hard and I was training so much every day. I really didn't want to go to the gym probably Wednesday, Thursday, or Friday. And I just did it because you just do the thing no matter what, because you said you do the thing and you have to have integrity with who you want to be. It's that easy. Cynthia asks, will I see better results if I work out with a waist trainer? What's a waist trainer? Oh, dude, I think that's a thing that, like, you tie your waist. No, you won't see better results. Behave yourself. Listen, I have all the love for you in the world, but I'm going to tell you seriously, nothing like that works. Like the miracle pills, the, you know, whatever thing, the core sets you put on your stomach to, like, try to make some more, it doesn't work that way. Your body does not go, oh, well, this is really tight in here. I'm going to move this fat around. No, your body is just like, okay, like, you're making it really hard to breathe and so you're not breathing as deeply and so your metabolism will probably get more messed up because you can't breathe deeply through your stomach, which is the best way to promote just healthy body functions. So stop wearing those and just do the thing and you're going to get the results you want. Yeah, I mean, this is another thing where, like, if you're, I see, I see, like, people want to be efficient, but things like this aren't efficient because then you focus more on I'm using my waist trainer than I'm eating healthy because you're like, oh, since I use this additional thing in my exercises, I can have that extra piece of cake, when in reality your nutrition is the thing you should be focusing on, not all the gadgets that's supposedly help you lose body fat. Mom! Mom. Mom. Mom, deep. Mom. Mom, it is Rob. It is Rob. Rob, what's up, my dude? Do you guys still run slash jog? Man, what in the hell do we ever run? We always look for the most fun way to move and for us personally, right now, we don't like it. Yeah, I, I, yeah, I just don't like to run. I don't. Like, short distances are sprints, but, yeah, jump rope is the thing. Like, that's why we're here. Like, jump rope was like, that's the, that's it. Vishal asks, I am finding intermittent fasting. A lot of questions on intermittent fasting today. I'm finding intermittent fasting very difficult as I love eating breakfast and skipping one makes me feel irritated all day. Can I skip any other meal of the day? Like, for example, I'm cool with skipping lunch. Will such type of fast do the trick or will it be ineffective? First of all, that's not fast. That is not fast. So what you're just doing is eating a big breakfast and a big dinner. The point of the fast is to spread out at least 16 hours of time before you're not consuming any food. So what you're doing is just eating less meals. You're just removing a meal. Now, you can't remove dinner. And this would serve the same purpose. You could have breakfast and lunch or just eat lunch and dinner. Basically, what you're trying to do is just spread the time out where you're not eating. And it sounds like what you're doing is not fast so it's not going to be effective. And secondly, the only reason your body's feeling irritated is because you've been feeding it through, like, listen, the body responds to whatever consistent inputs you give it. So if you've been eating three meals a day for 10 years, yes. When you start skipping that first meal, your body's going to be like, dude, I thought we were eating. That's what we do. So after having gone through that kind of painful period of, let's say, six to eight weeks is typically where people, after eight weeks is where typically people start to, their body adapts to their new eating schedule. For example, I still have not eaten today. It's 2.40. Like, my body does not get hungry before a certain time because I've just been doing this type of fasting for about, like, two and a half years now so my body has adapted to it. Last question. Brandon, Cheat Days, the guy's name who's asking the question is Brandon. But I'm going to ask Brandon, too. Yeah. Brandon says, Cheat Days, question mark, your thoughts and do you do them? All right. I don't do Cheat Days anymore because every day feels like a cheat day for me. I just try to eat the foods that I enjoy and get my other, like, healthy foods, like, you know, vegetables, fruits, stuff like that in as well. Because, like, when you have just, like, a strict cheat day, I find that, like, the other six days aren't as enjoyable and you end up going overboard on the cheat day and eating more than you would otherwise. So that's my advice on that. If you want to eat some ice cream, just eat some ice cream. Just make for your numbers. Yeah. The interesting thing about cheat days that I kind of found in my own life is that cheat days, scientifically, like they are, let's call them refeed days, they do make sense. If you're eating in a calorie deficit, you can indulge a little bit and eat over your, you can eat in a caloric surplus and have some of that food be indulgent once a week. The problem I found with cheat days is you have to know yourself and I'm someone that if you give me one cheat day a week, I'm going to go insane and wreck some of the progress that I probably made that week. So I have to be able to eat chocolate five days a week with a very small amount and that works a lot better because then you enjoy every day and six days out of your week aren't spent thinking like, dude, this sucks. I can't wait until Sunday comes around and I can be a fat lazy pig and eat three pizzas. Yeah, that's a great point and I didn't see the beginning. The first question was what do we think about cheat days in general? You did a good job answering that and I piggyback on that again. He's just saying, cheat days are effective. If you're eating a constant calorie deficit and then you just pick a day of the week to eat in a calorie surplus, scientifically that should help speed up your metabolism because what you're essentially doing is helping your body increase your leptin levels which is the hormone that basically controls your metabolism. So it can be very effective. We just don't do it for our personal lives right now because one, behaviorally it just doesn't fit our lifestyles and who we are and two, it's just not necessary. So the way I see it guys too is the weekend, think about this, you're hanging out with your buddies, you're hanging out with girls, you're doing something that, you know, you only have two of those days per weekend. Do you really want to spend one of those days just feeling extremely bloated and like stuffing your face? That's what I used to do. I waste one of the whole weekend days. That's so true. Just sitting on my couch, man, it was terrible. Thank you for tuning in ladies and gentlemen to another episode of Ask the Zen Dudes. If you guys like this and you want more of these then just go ahead and give us a thumbs up below, followed by a subscribe. Again, thank you awesome community for continuing to grow this revolution of getting lean, fit, and happy with the jump rope and your body. Yeah, we're going to go ahead and throw up the playlist with the other Ask the Zen Dudes episodes. If you haven't seen one, check it out. I think we're always going to go back in and put the next week's one as well. So if you're watching this as an older episode, we should have the next episode linked right on top of my face right now.