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Mind Pump: Raw Fitness Truth

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
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Mind Pump: Raw Fitness Truth
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Now displaying: 2024
2459: Slow Metabolism? Do This! (Listener Live Coaching) 0
Nov 2, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Slow metabolism? Do this! (1:43)

  • Seed is in a class of their own. (18:12)

  • A couple that prays together, stays together. (21:56)

  • Grace-based fitness. (31:54)

  • Is there more of an insecure space than Fitness? (33:23)

  • Why should men have a skincare routine? (42:19)

  • More proof that our government sucks at doing things. (45:30)

  • What will they add to the Olympics next? (50:17)

  • What’s the cutoff age for your kids to live at home? (51:43)

  • Shout out to Danny Matranga. (56:40)

  • #ListenerLive question #1 – How often do you need to switch up your workout routine? (58:07)

  • #ListenerLive question #2 – How would you guys recommend a combat arms soldier to train to meet the demands of combat? (1:08:45)

  • #ListenerLive question #3 – What is the proper way to reverse diet? (1:19:25)

  • #ListenerLive question #4 – Are Rhodiola, ashwagandha, cordyceps, and theanine safe while breastfeeding, and what is the best approach to fitness post-baby? (1:25:50)

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2458: The 3 Best Foods for Muscle & Strength (Listener Coaching) 0
Nov 1, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. 

  • Mind Pump Fit Tip: The 3 BEST foods for muscle and strength, ranked in order. (2:05)

  • The impact of heavily processed foods. (16:45)

  • The power of the law of thermodynamics. (22:45)

  • Buying toys for your kids because you like them. (25:56)

  • How PRx has completely revolutionized home gyms. (29:40)

  • Challenging masculinity. (33:35)

  • The rise of fitness trainers. (39:34)

  • Adam updates our audience on his muscle-building transformation. (41:52)

  • Using Brain.fm on longer flights. (53:57)

  • Shout out: ‘Watch the guys build a program on IG LIVE 11/13 Livestream 6 PM (PST)’ @mindpumpmedia  (59:17)

  • #Quah question #1 – I travel a lot for work, what kind of isometric exercises can I do while sitting in the car? (1:00:14)

  • #Quah question #2 – What are your thoughts on posing after a workout? I am hoping to gain a better connection and control over different muscles. Is it something I should incorporate into my training or is it something just for competitors? (1:05:05)

  • #Quah question #3 – I get dizzy after performing every set of deadlifts. I warm up to my PR of 195 lbs. I fuel up before my workouts and I drink LMNT with 5mg of creatine during my workouts. Am I not getting enough o2? Is this due to ineffective breathing? (1:10:04)

  • #Quah question #4 – Before meeting your wives, what quality traits were most important to you when looking for a partner, especially for someone aspiring to be a future husband and father? (1:13:03)

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2457: Four Mistakes That Destroy Your Metabolism 0
Oct 31, 2024

4 Mistakes That Destroy Your Metabolism

  • Previewing what you will learn in this episode. (1:07)

  • What is your metabolism? (3:14)

  • Fat loss vs. body composition. (4:04)

  • 4 Mistakes That Destroy Your Metabolism

  • #1 - Eat less and do lots of cardio. (7:01)

  • #2 - Endurance training. (18:03)

  • #3 - Take fat burners. (19:09)

  • #4 - Skip meals. (22:29)

  • Do this instead: (25:06)

  • #1 - Eat more (protein)

  • #2 - Lift weights (build muscle)

  • #3 - Avoid too many stimulants

  • #4 - Eat throughout the day

  • Listener Questions:

  • How many calories does a lb. of muscle burn? (34:30)

  • What is the best type of strength training for fat loss? (38:23)

  • Is creatine good for fat loss? (40:11)

  • What are the best strength training exercises? (41:58)

Related Links/Products Mentioned

  • Visit Our Place for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout to receive 10% off sitewide. Our Place offers a 100-day trial with free shipping and returns. **

 

2456: The 3 Signs Someone Is On Steroids (Listener Live Coaching) 0
Oct 30, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: The (3) signs someone is on steroids. (2:11)

  • Mind Pump LOVES photo shoots. (22:49)

  • Style fads. (24:56)

  • Improve your sleep efficiency with Eight Sleep. (29:20)

  • Underrated exercises. (33:31)

  • Exercise and its neuro effects. (38:37)

  • Speculating on technology and its future impact on society. (44:20)

  • Shout out: ‘Watch the guys build a program IG LIVE 11/13 Livestream 6 PM (PST)’ @mindpumpmedia (56:21)

  • #ListenerLive question #1 – How can I set healthy habits to be an example for my family and kids? (57:05)

  • #ListenerLive question #2 – Can you help me understand how to adjust my programming while not losing progress due to knee tendonitis? (1:18:00)

  • #ListenerLive question #3 – Do you think the ‘food pyramid’ is a case of public health/government being behind, or do they know exactly what they are doing? (1:35:13)

  • #ListenerLive question #4 – Recommendations to treat a hip pinch I’m experiencing while squatting? (1:39:52)

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2455:  The 5 Gym Machines You Need to Stop Using ASAP 0
Oct 28, 2024

 The 5 Gym Machines You Need To Stop Using ASAP

  • Free weights tend to be better for these reasons: (1:35)

  • #1 - Real-world carryover.

  • #2 - Requires more stability.

  • #3 - Forms to your body, not the other way around.

  • Criteria for determining which machines suck: (6:12)

  • #1 - Higher risk of injury.

  • #2 - Far better versions available.

  • The 5 gym machines you need to stop using ASAP: (8:28)

  • #1 - Pec deck (arms externally rotated).

  • #2 - Ab crunch machines (encourage hip flexor).

  • #3 - Tricep extension machine (never right length).

  • #4 - Most glute machines.

  • #5 - Back extension machine.

  • Listener Questions:

  • #1 - What is the value of machines? (28:57)

  • #2 - What are your favorite machines? (31:38)

  • #3 - Plate loaded vs weight stacks. Any difference? (33:36)

  • #4 - Favorite cardio machine? (35:55)

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2454: How Many Time Per Week Should You Work Out? (Listener Live Coaching) 0
Oct 26, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: How many times per week should you workout? (1:44)

  • Chasing protein. (16:53)

  • Scary food dye statistics. (20:23)

  • Tesla bots. (27:47)

  • Make yourself resilient by being fit & healthy. (29:40)

  • How proud of your age are you when you’re fit? (39:15)

  • Celebrating the staff. (42:04)

  • Fun Facts with Justin: Keanu Reeves is an athlete. (43:44)

  • Mind Pump Recommends Mr. McMahon on Netflix. (46:12)

  • LMNT hack. (50:45)

  • Shout out: ‘Watch the guys build a program IG LIVE 11/13 Livestream 6 PM (PST)’ @mindpumpmedia (52:13)

  • #ListenerLive question #1 – Any advice on which program to start to support strength gains in rock climbing? (59:19) 

  • #ListenerLive question #2 – Could being on TRT affect my joints? (1:12:14)

  • #ListenerLive question #3 – How long should I rest between sets if I have limited time to workout? (1:28:14)

  • #ListenerLive question #4 – What would be a reasonable approach to strength training for someone with Parkinsons? (1:37:10)

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2453: Three Things NOBODY Tells You About Gaining Muscle After 40 (Listener Coaching) 0
Oct 25, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from the Sunday @mindpumpmedia Quah post.

  • Mind Pump Fit Tip:  Three things NOBODY tells you about gaining muscle after 40. (1:53)

  • Does your birth order play a role in your IQ? (21:14)

  • Defining success and embracing the struggle. (31:50)

  • Organifi’s Starter Kit. (43:09)

  • Underrated exercises. (45:19)

  • GLP-1s impact on your skin. (51:39)

  • The importance of starting a skincare routine. (54:30)

  • Shout out to Brad Jensen! (57:02)

  • #Quah question #1 – How do you gauge appropriate workout intensity? I never get sore, but I have a feeling my workouts are too intense as I have overtraining symptoms. How do you gauge the appropriate dose because I’m scared of doing too little? (58:01)

  • #Quah question #2 – As a 30+ year old female, how realistic is it to achieve and maintain a low enough body fat percentage that showcases abs, leg muscles, defined shoulders, and maintain a healthy hormone profile? Is this possible to maintain without tracking? (1:04:46)

  • #Quah question #3 – Are there any pros and/or cons for lifting low reps and heavy weight for 5-8 reps and mid-weight for 10-12 reps in the same workout in a Push/Pull/Legs split? (1:09:56)

  • #Quah question #4 – What are your thoughts on pausing the use of a GLP-1 for a couple of weeks to do a mini-bulk and then get back on the GLP-1? My calories have dropped low, and I am wondering if interrupting the large deficit with a little bulk would keep me on the right track. (1:15:00)

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2452: The Hidden Hormone That is Disrupting Your Sleep With Dr. Stephen Cabral 0
Oct 24, 2024

 The Hidden Hormone that is Disrupting Your Sleep with Dr. Stephen Cabral

  • The 4 stages of sleep and how you can get deeper in them. (1:31)

  • What sleep “aides” impact sleep the most? (7:55)

  • The best tracking devices. (9:09)

  • What are the most common reasons why people have sleep issues? (10:09)

  • Is there a negative feedback loop with melatonin? (14:03)

  • The cortisol curve. (16:52)

  • Supplements for cortisol. (21:23)

  • Revealing the guy’s Bedtime Cortisol (Poor Sleep) test results. (23:41)

  • Doug. (24:31)

  • Adam. (28:18)

  • Justin & Sal. (32:17)

  • Lifestyle improvements for better sleep. (36:06)

  • Who is this test for and where can I get it? (45:03)

Related Links/Products Mentioned

  • For a limited time, Mind Pump listeners can visit here for a FREE “POOR SLEEP TEST” that shows the root cause of your sleepless nights by unveiling your night-time cortisol levels. 

  • Visit NASM for an exclusive offer for Mind Pump listeners! ** $150 off any CPT (Certified Personal Trainer) package! ** Code MPM150 at checkout **

Features Guest

 

2451: The Worst, Most Overrated Fitness Advice (Listener Live Coaching) 0
Oct 23, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: The worst, most overrated fitness advice. (2:23)

  • Adam updates the audience on his muscle-building transformation (30-day body recomp). (10:51)

  • Justin’s nightmare sleep. (39:26)

  • A sign of the times. (45:05)

  • Teaching trainers and coaches how to make a career in fitness. (51:18)

  • Pre-alcohol probiotic drink. (53:41)

  • Shout out to The Emotional Lives of Teenagers: Raising Connected, Capable, and Compassionate Adolescents book by Lisa Damour Ph.D. (56:25)

  • #ListenerLive question #1 – How do you coach somebody who doesn’t want to be coached? (57:31)

  • #ListenerLive question #2 – How do I modify the intensity while simultaneously reducing the volume in half? (1:08:15)

  • #ListenerLive question #3 – Would you be able to share general, specific, and or exact protocols, tips, and advice for recovering and gaining back significant muscle loss? (1:18:02)

  • #ListenerLive question #4 – Should I cut, reverse diet, or maintain and continue to recomp? (1:32:03)

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People Mentioned

 

2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle 0
Oct 21, 2024

Smartest Way to Use Protein to Burn Fat & Build Muscle

  • The protein effect. (1:25)

  • One of the MOST effective ways to control appetite. (5:06)

  • Leads to a faster metabolism. (11:18)

  • Does the quality of protein matter? (14:13)

  • Why you should start your day with a high-protein breakfast. (16:57)

  • Aim for protein first. (22:11)

  • When can I use protein shakes? (23:44)

  • The value of supplementing with Essential Amino Acids (EEAs) for vegans. (25:14)

  • Listener Questions:

  • #1 - What are some great high-protein snacks? (28:00)

  • #2 - Is there any benefit to eating more than 1 gram of protein per pound of body weight? (29:08)

  • #3 - How often can I use a protein shake? (30:31)

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2449: Are You Over 40 & Storing More Belly Fat Than Usual? (Listener Live Coaching) 0
Oct 19, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Are you over 40 and storing more belly fat than usual? Do this! (1:47)

  • Adam updates the audience on his muscle-building transformation. (17:43)

  • Mind Pump Fitness Coaching success stories. (37:25)

  • Wild-caught vs. farmed-raised salmon. (44:41)

  • Reminiscing on old fast-food favorites. (47:26)

  • Moldy ice machines. (51:40)

  • Shout out to JC Santana! (54:09)

  • #ListenerLive question #1 – Is it possible for a bulk to be working if the scale isn’t moving? (55:28)

  • #ListenerLive question #2 – How do you progress back into working out when you have chronic pain from previous injuries? (1:06:04)

  • #ListenerLive question #3 – I understand lifting heavy doesn’t make you bulky, but is there some truth to that? (1:21:03)

  • #ListenerLive question #4 – What do you do if GLP-1s aren’t working? (1:36:31)

Related Links/Products Mentioned

People Mentioned

 

2448: Three Exercises You Must Include in Your Workout as a Beginner (Listener Coaching) 0
Oct 18, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. 

  • Mind Pump Fit Tip: 3 Exercises You Must Include in Your Workout as a Beginner. (2:05)

  • GLP-1s impact on the US obesity rate. (18:36)

  • GLP-1s may reduce opioid overdoses. (30:21)

  • Insidious motives. (31:53)

  • Kids say the cutest things. (39:21)

  • Justin’s ‘respectful’ violence outlet. (40:14)

  • Experimenting in college. (49:33)

  • Adam updates the audience on his pec injury. (54:15)

  • The ultimate anti-aging beauty serum for the skin. (59:33)

  • Shout out to Dr. Lauren Fitz! (1:04:59)

  • #Quah question #1 – What are some quick, no-equipment exercises you can do during vacations that can help you retain muscle? (1:06:56)

  • #Quah question #2 – What does cardio look like to increase endurance without compromising muscle? I know it’s terrible for fat loss but how do you go about it to be in good cardiovascular shape for real-world situations? (1:10:46)

  • #Quah question #3 – What's your take on Pilates? (1:13:53)

  • #Quah question #4 – What are your thoughts on CA banning artificial food dyes? (1:19:43)

Related Links/Products Mentioned

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2447: The Keys to Visceral Fat Loss & Muscle Gain With Dr. Tyna Moore 0
Oct 17, 2024

The Key to Visceral Fat Loss & Muscle Gain With Dr. Tyna Moore

  • Her thoughts on Hormone Replacement Therapy (HRT) for women. (1:41)

  • What do her patients notice when they go on HRT? (6:22)

  • Explaining Regenerative Injection Therapy. (11:12)

  • What age are women going into perimenopause? (13:45)

  • Estrogen and adipose tissue. (17:02)

  • Get healthy FIRST! (21:48)

  • Context matters. (26:40)

  • Defining metabolic health. (30:06)

  • Why she is a BIG advocate of strength training. (33:29)

  • Not all muscle is the same. (37:14)

  • Metabolic warning signs. (41:10)

  • Cautioning the audience when taking peptides. (48:28)

  • Her thoughts on protein for metabolic health. (51:09)

  • Is HRT becoming more necessary? (54:39)

  • The triad for perimenopausal women.  (58:34)

  • Her thoughts on metformin. (1:03:42)

  • How to find a good doctor. (1:04:49)

Related Links/Products Mentioned

  • Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **

Features Guest/People Mentioned

 

2446: Stop Doing “3 Sets of 12” to Build Muscle & DO This Instead! (Listener Live Coaching) 0
Oct 16, 2024

  • Mind Pump Fit Tip: Stop doing “3 Sets of 12” to build muscle & DO this instead! (2:08)

  • Cringy politicians. (19:38)

  • We need each other. (24:25)

  • The difference between a prebiotic and a probiotic. (38:27)

  • Food dyes and your children’s health. (39:43)

  • Brilliant marketing by Plunge. (49:16)

  • Strength gains in the elderly. (55:21)

  • Shout out to Jake Heyen! (57:54)

  • #ListenerLive question #1 – If I eat more fat can that cause me to gain more weight during a cut? (59:32)

  • #ListenerLive question #2 – How should you workout while pregnant? (1:15:12)

  • #ListenerLive question #3 – Am I losing out on a serious amount of gains due to my body not processing everything correctly? And how can I resolve this? (1:25:45)

  • #ListenerLive question #4 – Do you see lift changes between programs? (1:34:41)

Related Links/Products Mentioned

People Mentioned

Ben Pakulski (@bpakfitness) Instagram

2445: Women, You Will Never Lose Belly Fat Unless You Do These 5 Things 0
Oct 14, 2024

 Women, You Will Never Lose Belly Fat Unless You Do These 5 Things

  • The causes of visceral belly fat. (1:10)

  • #1 - Hormone imbalances (insulin resistance and estrogen/progesterone imbalance). (3:15)

  • #2 - Excessive stress (high cortisol). (4:59)

  • #3 - Loss of muscle. (10:02)

  • #4 - Under eating/overtraining. (13:23)

  • #5 - Metabolic adaptation. (15:20)

  • The fix.

  • #1 - Lift weights (not cardio). (18:29)

  • #2 - Eat to BUILD. (24:25)

  • #3 - Have a spiritual practice for stress. (28:02)

  • #4 - Get good sleep. (34:39)

  • #5 - Check hormones (maybe HRT). (38:56)

  • Listener Questions:

  • #1 - How long should I reverse diet before returning to a calorie deficit for fat loss? (41:41)

  • #2 - How can I tell if I am overtraining, and what are the signs to watch for? (45:45)

  • #3 - What’s the difference between muscle loss and fat loss and how do I ensure I’m losing fat, not muscle? (47:08)

  • #4 - How does sleep impact fat loss, and what practical steps can I take to improve my sleep quality? (49:26)

Related Links/Products Mentioned

 

2444: Does it Matter Where You Get Your Protein? (Listener Live Coaching) 0
Oct 12, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Does it matter where you get your protein? (1:38)

  • Reverse diet success story. (16:50)

  • Updating the audience on the Mind Pump GLP-1 group. (19:30)

  • Have firm boundaries with your kids, yet give them grace for their reactions. (31:19)

  • Super mom and #dadlife tales. (41:01)

  • Free trainer webinar series. (48:18)

  • The health benefits of taking JOYMODE. (50:38)

  • Why it is hard to be successful in losing body fat and building muscle when you are eating out. (53:20)

  • Fun Facts with Justin: New species in Antarctica. (59:27)

  • Shout out to Doug Bopst! (1:02:54)

  • #ListenerLive question #1 – Is it possible to have the right training protocol to fire up my metabolism enough to get to 15% while only really focusing on protein intake? (1:03:56)

  • #ListenerLive question #2 – If I only have a target body fat percentage rather than a target body weight, how much protein should I aim for? (1:14:18)

  • #ListenerLive question #3 – Can you change where you store body fat? (1:24:33)

  • #ListenerLive question #4 – How and where do I start to move my personal training business online? (1:38:15)

Related Links/Products Mentioned

People Mentioned

 

2443: Three BIG Reasons Why Your Shoulders Aren’t Growing! (Listener Coaching) 0
Oct 11, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. 

  • Mind Pump Fit Tip: Three BIG reasons why your shoulders aren’t growing! (1:46)

  • The new/decked-out Mind Pump studio brought to you by PRx. (12:21)

  • An exciting new exercise-mimicking peptide. (16:20)

  • The STRUGGLE is where the gold is. (19:57)

  • Like father, like son. (23:27)

  • Halloween costumes with the Mind Pump crew. (25:45)

  • Feeling the Happy Drops. (29:47)

  • OnlyFans creators earned more than the entire NBA last year! (31:39)

  • The internet opportunities are ENDLESS! (37:35)

  • Fun Facts with Justin: The world’s oldest cheese! (44:50)

  • Shout out to exclusive access to a NEW MAPS Program October 16th on IG Live 6 PM PST!  (50:34)

  • #Quah question #1 – Does an increase in strength equal building muscle? (52:20)

  • #Quah question #2 – What's Sal’s verdict on EAA’s since he has been using them? (54:19)

  • #Quah question #3 – I see weighted vests for walking all over the place. What are your thoughts? (57:25)

  • #Quah question #4 – Should I still train my legs if I’m currently 5 weeks out from a marathon? (1:02:28)

Related Links/Products Mentioned

People Mentioned

 

2442: How Strong Should You Be? The Fastest Way to Get Bigger & Stronger at the Same Time 0
Oct 10, 2024

How Strong Should You Be? - Fastest Way to Get Bigger & Stronger at the Same Time

  • Everybody is different. Genetics matter. (2:13)

  • How Strong Should You Be? - Fastest Way to Get Bigger & Stronger at the Same Time. (4:57)

  • Male & Female Squat Standards. (7:10)

  • Male & Female Bench Standards. (11:10)

  • Male & Female Deadlift Standards. (13:22)

  • Male & Female Overhead Press Standards. (15:00)

  • Male & Female Pull-up Standards. (17:14)

  • The four steps to getting as strong as possible. (18:45)

  • Listener Questions:

    • How realistic is it that I can reach advanced levels of strength? (30:33)

    • I just want to build muscle. Is strength still important? (32:22)

    • What are the best strength supplements? (34:06)

Related Links/Products Mentioned

 

2441: Three Steps to Get Bigger Arms in 30 Days (Listener Live Coaching) 0
Oct 9, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

  • Mind Pump Fit Tip: Three steps to get bigger arms in 30 days. (2:24)

  • The dynamics between little girls vs. boys. (16:57)

  • Testing out Meta AI. (20:56)

  • Adam updates the audience on his transformation docuseries. (22:41)

  • How language shapes ideas and behaviors. (32:43)

  • Improving quality time with your family and yourself. (34:01)

  • If you are new to personal training, start here. (42:09)

  • Mind Pump Free Trainer Webinars. (45:57)

  • Shout out to Marriage That Works: God's Way of Becoming Spiritual Soul Mates, Best Friends, and Passionate Lovers book by Chip Ingram. (52:02)

  • #ListenerLive question #1 – Should I change my workout routine based on a DEXA scan? (54:38)

  • #ListenerLive question #2 – You talk about different planes of motion, so I am wondering if all the programs I’ve done in the past are in one plane, and if so, which program or preventative exercises would be beneficial? (1:07:33)

  • #ListenerLive question #3 – Can I still build muscle with my group training and MAPS 15 at home? (1:18:45)

Related Links/Products Mentioned

People Mentioned

 

2440: If You Want to Build 10 lbs of Lean Muscle Before Winter Without Gaining Fat Do These 5 Things 0
Oct 7, 2024

If You Want to Build (10) lbs. Of Lean Muscle Before Winter Without Gaining Fat, Do These (5) Things

  • How realistic is this goal? (1:14)

  • Building muscle is a slow process. Consistency is key. (5:39)

  • If You Want to Build (10) lbs. Of Lean Muscle Before Winter Without Gaining Fat, Do these (5) Things.

  • #1 - Lift weights 3 days a week. (9:11)

  • #2 - Squat, deadlift, bench press, and overhead press weekly. (14:17)

  • #3 - Eat your target weight in grams of protein. (20:02)

  • #4 - Sleep for 8 hours every night. (23:36)

  • #5 - Avoid heavily processed foods. (25:49)

  • Should I also track calories? (28:10)

  • What supplements should I take? (30:01)

  • Should I include cardio? (31:18)

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2439: You Will Never Lose Body Fat Unless You Do These 5 Things (Listener Live Coaching) 0
Oct 5, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: You will NEVER lose body fat unless you do these five things. (1:44)

  • Probiotics & fat loss. (18:14)

  • The importance of paying attention to your stool. (21:59)

  • Ignorance is bliss. (28:58)

  • Making your farts smell like roses. (32:51)

  • Challenging your stability. (34:22)

  • How red-light therapy can help with recovery. (39:39)

  • Son of Concorde. (45:14)

  • Shout out to the bi-monthly Mind Pump Trainer webinars! (48:14)

  • #ListenerLive question #1 – What are your thoughts on Oscillation Training? (50:37)

  • #ListenerLive question #2 – Does eating excess protein speed up that ‘Goldilocks’ process? (1:00:23)

  • #ListenerLive question #3 – Could an imbalance or other issues be causing my tight lower back? (1:13:45)

  • #ListenerLive question #4 – Do you have any advice on working with a client that moves from one eating disorder to another? (1:21:54)

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2438: The 6 Best High Protein Inexpensive Foods You Can Get Anywhere (Listener Coaching) 0
Oct 4, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. 

  • Mind Pump Fit Tip: The 6 best high-protein inexpensive foods you can get anywhere (even Walmart)!  (1:49)

  • Fun activities with your kids. (15:07)

  • Kids say the darndest things. (18:21)

  • Physical vs. emotional injuries. (21:29)

  • Ninja CREAMi, please sponsor us! (32:35)

  • The role texture plays in palatability. (34:09)

  • How will tech impact your health? (38:10)

  • The big lesson from the pandemic. (49:37)

  • Check out the ‘mash-ups’ at Mind Pump Show on YouTube. (53:25)

  • Shout out to Eroding Weakness on Instagram! (55:03)

  • #Quah question #1 – Do I need to count calories? Sometimes I feel like I’m forcing myself to eat just to hit those numbers. Sometimes I hit my calories without effort. (56:11)

  • #Quah question #2 – Can you explain how different rep ranges can change your physique? (1:00:01)

  • #Quah question #3 – What is the best approach to tackle a 1-week family holiday where you know you’ll be eating freely and in abundance? Training at the resort is easy, just curious about what sort of training would be best. (1:03:16)

  • #Quah question #4 – Please explain the basics of gym etiquette, I don’t know what I’m doing. Sincerely - I’m a home gym person intimidated by going to the gym. (1:07:30)

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2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days 0
Oct 3, 2024

What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

  • The ONE factor that has the biggest impact on the obesity epidemic. (1:23)

  • What are ultra-processed foods and why are they so irresistible? (6:07)

  • Pallet fatigue is a REAL thing! (12:13)

  • What Happens to Your Body When You Quit Ultra Processed Foods for 30 Days

  • #1 - Your cravings will spike at first. (16:50)

  • #2 - Your digestion will improve. (19:03)

  • #3 - You will lose some weight. (21:59)

  • #4 - You will build some muscle. (24:56)

  • #5 - Your skin will clear up. (28:42)

  • Tips:

  • #1 - Always have a protein with your meals. (31:58)

  • #2 – Pre-make meals. (33:10)

  • #3 - Add electrolytes to water. (35:23)

  • #4 – Stay away from bread. (37:10)

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2436: Do This First Thing in the Morning for Better Results (Listener Live Coaching) 0
Oct 2, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: AVOID doing this first thing in the morning for better health results. (2:45)

  • This is a good warning for people who use peptides for healing. (17:21)

  • The anti-aging benefits of GHK-CU for the skin. (19:43)

  • Diddy: Epstein Part II and going down the conspiracy rabbit hole. (21:11)

  • Being sneaky. (33:42)

  • Email handles you want to go away. (36:58)

  • Organifi’s starter kit. (39:15)

  • An example of how priming works. (40:34)

  • The value in tracking. (44:23)

  • Ice cream vs. gelato. (46:38)

  • Fun Facts with Justin: Panda dogs. (51:08)

  • Halloween festivities with Mind Pump. (52:54)

  • Shout out to Higher Up Wellness! (57:26)

  • #ListenerLive question #1 – How do you know if taking GLP-1s is the right thing for me? (1:00:02)

  • #ListenerLive question #2 – How do I break very unhealthy snacking habits in the middle of the day? (1:13:49)

  • #ListenerLive question #3 – What is the difference between creatine monohydrate and creatine hcl, and would creatine hcl cause fewer gut issues? (1:29:07)

  • #ListenerLive question #4 – How do I lean out without losing muscle from where I am now? (1:36:37)

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2435: The 8 Best Exercises to Get Strong, Toned Arms 0
Sep 30, 2024

The Eight Best Exercises to Get Strong, Toned Arms

  • ‘Toned’ is a made-up word. (1:32)

  • The importance of feeding your body correctly to repair, build, strengthen, and adapt. (4:05)

  • Explaining the categories of exercises picked. (5:34)

  • Compound 

    • #1 - Reverse grip chin up. (13:03)

    • #2 - Parallel bar dips. (15:58)

  • Elbows to side

    • #3 - Barbell curls. (19:43)

    • #4 - Tricep pressdown. (23:46)

  • Elbows in front 

    • #5 - Preacher curls. (26:34)

    • #6 - Skull crushers. (29:18)

  • Extras

    • #7 - Hammer curl (neutral grip). (30:55)

    • #8 - Overhead tricep extension (elbows above). (33:25)

  • How many sets per week should I do for arms? (34:25)

  • Is it necessary to do isolation exercises? (37:43)

  • What do you think about BFR? (39:00)

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