2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You)

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Here comes the show. All right, real quick. If you love us, like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear over at Mind Pump Store. I'm talking right now, hit pause, head on over to Mind Pump Store.com. That's it. Joe rest of the show. We're going to talk about breakdown the top four ways people do cardio. And we're going to rank them in order. But we'll explain the rankings. So don't get your panties in a bunch. We'll start with the worst one. Try not to sell. Let's get to it. Sorry, Justin. Yeah. So I brought down the kind of way. You say it. No, no, you got to add one here. What would I miss in the first one? It should be ranked. Like because you rank. So number one would be the worst. The worst. Okay. So there would be a fire in that. Yeah. That's worse. Yeah. What are you running? Well, we could put that in either one of the, I'm trying to describe the form of cardio. That's different than one and two. You could do hit running and you could do hit steady state running. Oh, I don't think when people listen here, hit, they interpret that as like going for a run. Okay. All right. We could put running at the top. Let's do that. Yeah. I actually saw, I think that's the number one thing that people do. So let me do this again. It's the top five ways. Sorry. I just saw the list and I'm like, that's you got to put that in there. No, let's do that. Let's do that. I like everything you got on there, but I also would completely categorize running from two and three differently. Okay. All right. So let's start with that though. So number one's the worst. Yeah. Not real quick, everybody. Again, this is why I said don't get your panties in a bunch. I'm going to hear this and what they're going to hear is that form of cardio sucks or doesn't produce. I can feel like it's not going to be good or you can't lose fat this way. Right. No, that's not what we're doing. We're coming from a coaching and training perspective and how each of these applies to most people. So we're trying to talk to the average person listening right now. Not only that, but we also are thinking about long term. That's right. So it's not just getting these to lose body fat or get in shape, but it's also maintaining shape for the rest of your life. Of course. So you have to factor that in this formula. It's not just like this is the only way to lose weight or get in shape. It's also what will maintain that. No, we'll explain ourselves because here's a deal. You're a runner and you're listening right now and you love running. You do a good job running. Like don't worry about what we're about to say. We're talking to the average person. Now here's why running is at the top. And I'm going to start with this because running to me is an interesting one. There are a few things that the human body actually is designed or evolved whatever you want to believe to do really well physically. Okay. So we get our butts kicked pretty much it by in the animal kingdom with anything physical. There's only a couple things that we do exceptionally well. One of them is run for distance. We're actually built to run for distance. We have really big knee joints. We have these massive Achilles tendons. We stand upright. We have these huge glutes. We're actually exceptionally good. Or should I say we were designed or evolved to be exceptionally good at running. But here's why running is at the top of the list in terms of it being the worst. Nobody can run. Everybody's lost the skill of running. This is a skill. So if you stop doing something when you're 12 because you stop playing in the playground, you stop running. And then you decide I'm going to pick up running to get in shape and you're 30 or 40. You don't have the skill of running and what people do with running is they don't think I'm going to regain this skill. What they think is I'm going to run till I'm tired. I'm going to go work out. Or they think it's just it's injury city or they think so that running is how I'm going to get good at running. Yeah, like just running till I'm tired. Like someone might hear what you're saying and go like well yeah that's why I'm running is because I know I'm not good at it. I'm going to get good at it by running. And so not understanding that biomechanically they're terrible. In other words that's like saying you're terrible at squatting. So I said keep doing more terrible squats. Like you have to learn to get good at the squat and you need to break that down. Well let me put it down. We need to get efficient at bad patterns. The thing is you're going to create bad patterns. You think you're going to work your way out of bad patterns but what you're doing is reinforcing those bad patterns and becoming efficient with it. Let me give you a different example that I think people understand. You've never golf before. You've never golfed in your entire life. You go and you hire a golf coach who's going to teach you how to hit a golf club and he goes all right let's see what you do. And you just start swinging as hard as you can. It's fast as you can. What do you think he's going to tell you? Yeah slow down. Yeah relax. We got to get your technique down before you really swing the club. If you just keep swinging as hard as you can you'll never get better at swinging the club and you'll probably hurt yourself. This is what happens with running. And you what that got by the way that instructor what he'll do after he allows you to do that he'll start to break down every bit of the way your wrist are. That's right. Where your head is position the way your feet are positioned the way you follow through on the swing. Same thing with running. It's like go ahead and go for a run and then a coach will go okay now let me show you how your heel your foot is striking. Let me tell you how your right foot is internally rotate a little bit. Let me show you how your hunched over when you're doing this like. Let me show you how you're like not pulling through as you're like they will break down all the things that you're not doing and then work on those things and slowly do it and not to fatigue my favorite one of my favorite stories to tell in the podcast was when I had this huge epiphany around running and it was years ago. I was in the foot hills here in the San Jose area and I was hiking and people loved to run in the foot hills here in California. It's usually sunny so people were just passing me by running while I'm hiking and as a coach or as a trainer and if you're a trainer listening you know what I'm talking about you can't help but see by mechanics I can't help but see. Pronated you know ankles or supinated ankles or hip dysfunction or you know over arch back or just I could see what's happening and everybody running by I was looking at them going oh my god there's an injury there's an injury there's some pain. They could just all look bad and then this dude ran by me and he like a gazelle he was like floating he looked beautiful and I could tell he knows how to run and then a dawn on me that's why everybody gets her running nobody has nobody treats it like a skill everybody treats it as a way to get tired and this is why among all forms of exercise general forms of exercise running ranks the top for injury. It causes the most injuries of all forms of exercise running through this right now with my youngest and just just trying to you know build up his skill of running and you know adapting to that and it was great having cool on the show because like there is a. An entire progression in process you have to go through just to get adapted to the ground forces to get your body in the right position. You know to get that coordination get the rhythmic response and like all these things like play in such a factor to how smooth these mechanics work together so your energy is more efficient as you are speaking to that is that live when this is going right now. Because it would be good to know because that we essentially brought this up as like our topic today because that is a great episode where you recommend that to everybody. Somebody who is breaking that down that there's an absolute science and approach to learning how to run properly and it's so important and it's why this is ranked as the worst for us right because it's very high on the skill list. Yeah it's assumed if the thing is that everybody assumes they just know how to do it right. Yeah it will be live. So that's great so you have an already listened to that episode 2890 right so this strikes a chord or curious about that episode yeah cool goes into running so that's right next up on the list second worst is high intensity interval training again people are going to open arms. So for some you describe it high intensity interval training can be done in a number of different ways but I'll use one example on a stationary bike. Okay just very basic you cruise and then you sprint for let's say 20 seconds as hard as you can. then you cruise and slow down to your heart rate comes down and then you attempt it again. So you do sets of high intensity application. Now you could do this with weights, you could do this with different forms of cardio, you could do this with running, you could do this with swimming. But essentially that's the protocol. Now here's what the data shows. The data shows it builds great stamina, it builds great athleticism, it burns more body fat in shorter periods of time. So you're constantly getting it sold as to why this is such a great form of cardio. In fact, data specialists, these are people that really understand data but don't have lots of experience training regular people will constantly consistently rank hit cardio at the top. Yeah. Because the data shows it's amazing. Now here's the real world, okay? If you ask me of all the clients I trained over the 20 plus years that I trained clients, how many of them hit cardio is appropriate for? I'll tell you maybe 10% handful, maybe 10% of the most. It's just not appropriate for most people because most people are managing the amount of stress that the body can handle and I'd rather take that stress and apply it towards something like strength training than hit cardio. There's a lot of prerequisites involved with kind of building them up to that ability. Like at least just like having the joint stability is a huge one that I think people overlook all those types of things. Before we crank the notch to add more intensity and add that kind of acceleration. What percentage of your clients that you guys trained were you not also managing some sort of chronic pain or imbalance? Almost every client. You were along with their fat loss goal or their building muscle goal or their longevity goal. You were also managing chronic low back pain, knee issues, a post surgery situation and imbalance for most of the right somewhere. If I'm working on that along with their primary fat loss or whatever goals and hit is just not a go to tool to this person. There's other things which by the way it's not bad and I utilize it and it's been utilized and can be good based off of the data. When you go to the next three that we have going on, they're just better. They're just better. They're also more realistic to maintain my term. That's right. 100%. If you're fit and healthy and you move well or you're an athlete and it's programmed properly, hit cardio is amazing. Most people, I love it. Don't fall into that category. Most people fall in the category. I'm trying to get fit. I'm trying to be consistent. I have lots of other stress to deal with and so adding hit cardio just becomes inappropriate. Next up is steady state. This is the traditional form of cardio. You get an elliptical and you go for 30 minutes. It doesn't require a lot of skill. It is good for health. It's a healthy form of cardio. It's not going to give you tons of endurance benefits. It's not going to give you tons of calorie burning benefits. But it is appropriate form of cardio for most people. People could do this for cardio and not suffer from injuries or overuse issues. This can be abused. People tend to abuse steady state cardio by saying this is the way I'm going to work out to lose fat. But we've talked at Nazia on the podcast about how string training is a better way to do that. I mean, what's your favorite way of studying? Adjusting teases my elliptical. I like elliptical. It can't help it. It's a low risk. It's a low risk. It's a low risk. Low injury. Upright. I mean, you're glided. Yeah. Yeah. You're forming those shoulders. Nice shoulders. I like how they put the arm things like it makes a difference. Yeah. You know what I mean? All right. Next up, this is the close to the best. Second best, walking. Walking. Now, I know it's not tech. Again, people are going to be up in arms. Walking is cardio. Yeah, you're not going to get tons of endurance walking. Okay, I know that. But walking is so appropriate for everybody. They can still walk without hurting themselves. Walking is interesting because it's simultaneously activity, which more activity is generally good. So if you look at the data, moving more is generally better unless it gets too extreme. But it's also simultaneously a recovery or recuperating or rejuvenating form of activity. In other words, I could take a client where we're managing stress and strength training once or twice a week is like we're teetering it because you also got kids. You also got a job. You know, your diet isn't great. Your sleep is a lot off. I can almost always add walking and it not tip them over. That's right. In some cases that actually reduces stress. Where running and hit could tip that person. Always. That's right. That's right. Someone who's teetering right on there as this is already, their stress bucket is already really full pushing them into hit or running tips them over or overflows that bucket. Walking actually takes away from that. It often does. So an easy form of exercise to implement into your everyday life. You don't need to change into workout clothes. You don't need to go into the gym. You can stay in typically what you're wearing, less than wearing heels or something like that. And you can be like, I'm going to go for a 10 minute walk. In fact, I'm going to do a 10 minute walk after breakfast, lunch, and dinner. Boom. Well, you can build it into your lifestyle. That's right. Which now makes it something that people can maintain forever. That's right. You all of a sudden you use. It's amazing. I can't tell you how many clients that this was the tool that we used. And what happens after you've helped them build habits around this, they now become the person who just gets up a half hour earlier before work and they do a stroll. Or they become the person who every time they eat, they just take 10 minutes and take a walk or every night, right before bed. It's like these are things that's like, it doesn't, like you said, doesn't require them changing. They don't go to a gym. You're not getting sweaty. It's not super intense. It's like the barrier to entry is very easy for people and manageable and maintainable for a very long time. And so this income is one of the best. And for anybody scoffing right now, like I did as an early train, when people told me I walked, I thought, oh God, that's not exercise. The data is clear. Walking has amazing longevity benefits. You walk up to eight to 10,000 steps a day. This is where you get kind of the peak of the all-cause mortality drops. Insulin sensitivity improves. Digestion improves. There's almost such a low injury rate. It's just a wonderful form of activity. I have examples in my own family. It's really interesting for me now to be at the age that I'm at. This puts my aunts and uncles now in their 70s and 80s and stuff like that, approaching that age. And obviously I'm 45 years old, so I've seen them my whole life. And then I've seen them when they were my age or younger. And now I've seen them in a two advanced age. And my two that are probably the healthiest, they don't work out, they never have worked out. They've never been workout people, but they are major walkers. They love to go to San Francisco and walk the city. The day, every day, every week is centered around and just these long, nice strolls to the two of them together. And they're modest about the way they eat, but they don't track anything. They're not into like dieting or anything like that. They don't drink, they don't smoke and they walk. And I tell you, they look, move and act 20 years younger than the other side of my family that. And the other side of my family is attempted exercise and done dieting and done stuff like that and just, you know, on and off the wagon and abuse themselves. And it's one extreme, the other extreme type of deal. And I look at the difference of it's just been really interesting to watch being in this profession as long as I have scoffing at something like walking in my early years as a personal trainer and then seeing just how beneficial it can be when it truly is a part of your lifestyle consistently. And how much you can counter all the other things like again, they're not big exercise. They don't go out and lift weights like, you know, I love to see them do that. I can't imagine if they actually strain train once or twice a week in addition to that. I mean, how good they would probably be. But the fact that they look and move 20 years younger than their peers on my other side of my family is wild to see the difference. That's awesome. Last, or should I say, the best form of cardio is playing. It knows a broad category. And this covers playing with your kids, throwing a frisbee, going on a hike, going on a swim, jet skiing, sweat, you know, just things you enjoy doing that require you to move. This is the best. Now, of course, be appropriate with it. Don't go play, you know, tackle football with your buddies after you haven't played you for 10 years or whatever. But this is fun. It's enjoyable. It builds community. And in my experience, in my experience, the healthiest people that have ever known who were older played. They did things. They like to cycle because they didn't do it to go work out. They loved it. They loved to go skiing or surfing because it's not work. It's not. And I think that's the one of the biggest barriers with even working out or doing cardio in general is the fact that like, it just sounds like a task. Like, I got to go do this thing, you know, and like playing and being involved in something that's like super active, but you really enjoy it. You get lost in it. And it just time passes and it's like, wow, I moved so much. You don't even count for that type of move. I don't even know if I would have thought or had the awareness to add this to the list until becoming a father. I think becoming a father has changed my outlook more on this than ever. I think that I go right after a four year old or five. Yeah. And I don't I definitely don't do it thinking I needed to do cardio and that's why yesterday I don't know if you even saw the video I posted on our story We just got max of a big wheel And so he's found a big wheel. Yeah, yeah, so he's got a big wheel I saw it so sick. Yeah, they're cool. They're better now. They're like so much nicer You know, we had a plastic wheel. Yeah, he has like a good front rubber wheel, but back to oh Wow, plastic yeah, so grips more full going forward Yeah, yeah, so his his is a if you look at my video on my story yesterday Oh, that's so awesome. You can actually see the one that I got. No, I got a better one that dug. It's cool. It's really cool Anyways, but I mean we're getting him to go fast running and chasing him and select out It's just I think that of course I'm I'm aware that I'm creating movement and activity and burning calories and all those things But just the connection with your kid and I see a lot of dads my age that have kids That just you're tired you had a long day at work and you don't want to you don't want to move and you sit on the couch or you sit on your phone and it's like Not only is that not good for you health you health wise and I too was it just can't be that great for you Relationship wise with your kid and so I when I think of talking to people that are our age that that you're encouraging play It's like that's the direction I encourage and then oh by the way It'll keep you healthier and fit her, but it's like do it for your kid do it for them to stay connected. I had a client years ago She's probably I would say in her mid-60s. I was a pretty early trainer and at that time I was I wasn't the greatest trainer or should I say I wasn't the most aware or smartest trainer I Considered workouts to be workouts everything else was not workouts and I remember talking to where she hired me because she'd never done string training before She got great benefits from string training, but I remember talking or I'd be like hey, what do you do for exercise? She's like I dance I'm like, what do you mean you dance? She used to love salsa dancing and dancing with her partner and she would do this several times a week And I got to tell you man for someone who didn't quote unquote workout. She was fit She was fit and she responded really well to string training because She didn't have like you take the typical 65 year old who doesn't dance or play or whatever There's all kinds of imbalances and movement not to say they have to correct some things with her But it was a different it was different all together and it was because she was just she loved to dance And it was just the fun thing that she did and so that's the category of playing I think that's the bad Have you ever have you ever seen Katrina's dad before no? Oh, yeah, so he's in his late he's in his late 70s and salsa dances four nights of the week. Yeah, dude Drinks smokes But I'm telling you like he you would think he you would think I mean he dates people that are half his age Because he is like this. I mean he is super and he like salsa dances He doesn't like kind that he like he's like you know what he's very serious about it And it's like hours of just a made a good point when you do something when you're playing and you love it You lose track of time. Oh, he's trying to intense hours. Yeah hours hours and into it and just and it's crazy how Considering he is not a healthy person how actually fit and healthy. It's kind of kept him It's been probably the thing that has kept him going as well as it's kept him because of that Well, I'll tell you why that one came up on the list because I had yesterday I went back to Jiu Jitsu So it was my first day back. Oh, that was yesterday. That's last night. Oh shit So this was my first time back and I think I want to say It's almost 20 years so the last big tournament idea I think was 2006 and then I really didn't do much after so it's got to be at least 18 to 20 years that I've done any kind of Jiu Jitsu or grappling So I went back Yesterday over your San Jose shout out to Claudio França school great great place. Yep, and boy, let me just explain What it felt like okay? I I knew what I wanted to do like I knew what my body I knew what I Wanted my body to do and what it should feel like Big disconnect between my body would actually do it was like it just wasn't obeying It was very strange was is it class here? Yeah, yeah, I did a no-gey class and I only I pretty much only went against my my brother-in-law who's he's a brown belt now Okay, and so and we went easy. He knows somebody there at least. Yeah, dude and we went easy and my ego now my age I'm psych way less so even if I went against other people I'm okay with like totally going easy and You know, we did the warm-ups which includes like Matt work and and you know, I'll tell you what I will say this I move better than I thought I would okay, so I'm actually happy but also When I'm in there rolling and grappling and it's starting to come back to me like what it should feel like and how I should move and Then the way my body's moving is not like expected - well you have a couple things we're gonna against you and not - not just the fact that you've been out of for what how many years almost 20 So almost 20 years you've been out of it, but you're also 30 pounds difference or probably about probably about 25 to 30 pounds. Yeah more muscle There's I mean, this is like me playing basketball This is why I finally had to just like hang it up and like I can't do this unless I'm willing to commit to going all the way back down and Waiting putting in all the work to me because like my brain goes like I can move like this like it's like it's like I kept putting myself because I'm like I can't I can't move my my new body the way I To move my 187 told body, you know say it's like so different So it's gonna be interesting to listen to your your your process through that because that was that was a tough pill for me to swallow It was like accepting that I probably need to go down quite a bit of weight to still if I wanted to move like I used to move Yeah, well it works something you're never gonna move like that. No, no, I'm fine. No, I'm I'm committed I'm committed to doing it It's the healthiest that ever was with fitness because it took my Focus off of trying to be jacked and trying to build all the time You know wait lift wait training could also be quote unquote playing for me But there's a connection to it that moves it away from that and turns it into obsession. Yeah, I'm interested in it too because of like there There has to be like there's a flow to it right total So it's that's totally different like shift and mindset as opposed to like when you're working out And like how you're navigating through all that again and being loose when you need to be loose and then coming in tight like Totally. Yeah, no, I think there's a bit of flow for you though and working out though too. There is but what he's saying is Jiu-Jitsu is interesting They'll call it combat sports for nerds because it's very cerebral Mm-hmm, and it's very not natural what I mean by that is like Any any idiot could throw a punch not not saying they could throw a good punch But you get a big dude who throws a heymaker like any connects you're going to sleep. Yeah There's no accidental submission or position on the ground. It's like learning how to swim So like you go on the ground if you've never grappled You're a baby and I don't I mean that seriously for real like like you like there's a great video of Gordon I think is his last name. I can't remember his first name. He's one of the world's best Jiu-Jitsu What's his name Dylan? Ryan Gordon one of the best Jiu-Jitsu fighters. No, we didn't No, I'm very toning. Oh, that's yeah, so so so Gordon is one of the world's best if not the world's best Grappler some people would say I think he weighs like 210 kind of a jacked to jiu jitsu guy, but there's a video of him rolling with Thor What's his lab Thor oh half Thor yeah, the the who's how big is half Thor? Can you look at the size like 6 8 right yeah and like 300 pounds you know more than that - what I mean it's like yeah He's he's he's he's a he's a means of mutant. Yeah, he's like the biggest human being 6 9 oh 150 pounds even so and he's and he's he's a muscular 450 yeah, he's a giant Exceptionally strong human being yeah, and there's a video of him rolling with Gordon and so he outweighs Gordon by twice as much he's easily eight times stronger than Gordon and He can and you could see how because of the technique and because you know how Thor doesn't know he's never done Yeah, he could just roll him up. He pulls him on his back He could tell app for like yeah lost like the physics don't even make you lost Yeah, and it's like and again Gordon is the best in the world so if you're like a regular, you know You know you still get killed by that careful Don't go up to don't go up to have Thor and be like I can be true up But to see that is like that's what you just you just brought that up I actually had a totally forgot I wanted to ask you guys and it is good good time to ask you because we're talking about weight classes and this and that What level and it was on my mind to get the UFC fighters happen, okay? so What level does like the the the world-class fighter weight class matter and not matter in other words like okay? can sell The Southfield confident that even if you're a pro boxer, but you're a flyweight You're not a champion. You're just a flyweight boxer. I could I could I could hang with you. Oh, I see right because you're two 25 pounds right and this guy's a hundred and 135 pounds right so at what weight class? Does it like all said it does it like it doesn't matter so I'll tell you this if we're talking about world-class fighter Yeah, okay, we're not talking about like the typical junior in the not world because that's your right world class You could be a flyweight. Yeah, did you guys do because grappling is a different bulging grappling is not Boxing or or because boxing size makes more of a difference than grappling size always makes a difference Mm-hmm, but like there's a video of Larry wheels Larry wheels is grappling against a 150 pound Light like super small. Oh, he did it. He's submitted like a bunch of times. Oh, yeah Yeah, and Larry wheels is like he's really humbled him. Yeah, yeah, I'm about it Larry wheels is very strong. Very strong. He's swast the matter. He's - Yeah, it's very strong. - Yeah, insane. - So yeah, Jiu Jitsu's like that, but so, and they have turned, it's the only full contact, quote unquote, fighting sport where they have unlimited categories and tournaments. So they have weight classes, and then they have what's called open class. And it doesn't matter how size you are, you can compete. And it's not the biggest guy that wins often. Oftentimes it's like a 180 pound guy or 160 pound guy. Marcelo Garcia used to win that. You can look at Marcelo Garcia and how much his weight was, and he was just crushing people back in the day. - I feel like that's probably the main martial art, I would say, you know, weight classes like less. - Yeah. - The 180 to 185 pounds, and that guy right there would win unlimited all the time against 250 pound dudes, 26 pound dudes. - Yeah, that's why. - And he would submit them. - Yeah. - So just pretty crazy. - That's why. - But for me, it's like again, it's like the, I'm going back for sure, I'm gonna do it. I did no ghee last night, which is, I guess, easier if you're stronger. Going back to ghee, ghee they'll tie you up, and then you're just like you're sitting there like a dumbass, but I'm gonna start doing both. I'm gonna go super easy, and I'm gonna lift the muscle fall off my body. - Yeah, I'm excited for you. - If that's the direction, - Yeah. - I'm gonna go, I'm gonna go. - How many days a week? What I'm probably gonna start with is two days a week of Jiu-Jitsu, and I'm only gonna lift one day a week. - Oh wow. - Well yeah, dude, you can't. Listen, you ain't gonna do-- - It's conflicting. - Bro, you're wrestling like hard with grown men. You ain't gonna do that. - How was it super fatiguing for you last night? Or did you not? - Because we went kinda easy. - Yeah. - It wasn't like crazy fatigues. Actually, I was, I guess, I feel not bad about my condition. I was expecting much worse. - Yeah, yeah. - But we weren't going like super easy. - It was funny too, 'cause we haven't still even know too, like when you're so deconditioned from like how minimal it takes to like feel like you've got to-- - Yeah, if you're gonna assess yourself, in terms of like mobility practices, you should probably now focus on. - I will. What does that look like? - So what I need first is just general flexibility first. So I need flexibility. My hips will get flexible pretty quickly. My quads are really tight. I need to work on flexibility there and I need to work on rotational flexibility. 'Cause that's what I could feel today. I could feel that when I would twist. - Yeah. - Like I can tell, like my neck and my thoracic. - Yeah. - I know that I noticed the little stint that I tried it out. It was like, oh my god, like so much hip rotation and hip emphasis. - Yeah, I did work on. - Yeah. It's gonna be fun dude. And if the, I'm probably, my body weight's probably gonna go down to, I don't know, probably two or five, two, ten. I would say probably, I'm probably at least 10 to 15 pounds. Of muscle is what I expect, but whatever happens happens. - Okay. - And I'm gonna do-- - And I'm gonna start running like sprinting. - Okay. - So start holding my son. - You have to buy those at him. Remember the combined weight of us? - Teaching in. - Yeah, you guys, you guys can't lose all my weight dog. - You're gonna take the muscle, bro. - I'm heavy rain. - No, it's just, we'll see you like, - Good, good, good. - That's exciting. - That's exciting. - I tell you what, I was going against my brother-in-law, I was going against him the whole time. And back when I used to train 20 years ago or whatever, you know, I used to kick his butt, right? I used to submit him all the time or whatever. Now this time he was very kind to me, 'cause he's a brown belt now. And he was very kind to me. And afterwards I texted him, like, bro, thanks for not giving me payback. - Prankin on me. - That's why I'm just gonna pay back for him. - Well, I imagine, I imagine. - He wants me to go back, that's why. - Yeah, yeah, yeah. - He wants you to get more on his level probably. - So it's competitive again, where he probably knows right now it's like, it's not even fair. - Yeah, yeah, yeah. - So you can't brag about it yet. - We're back in the days, you guys were probably closer at level, right? - Well, no, I was really, I was decent. I'm okay, when I say decent, I mean, like club level, good, I wasn't like, state level or like, you well, so let me tell you, guys would come in, this is the greatest experience ever for an athlete. You guys have all experienced this. I only experienced some Jiu Jitsu. I'll never forget, dude, we had these guys come in from Brazil, they were all like world class. So they were like world, world class. And I'll never, I was at this point, I was like the peak of my Jiu Jitsu career. And I could hang with black belts. I was like, pretty good. And this dude, bro, he tapped me out so easily, like so easily. It was crazy. Like at one point, I'm laughing. And he's laughing with me. And I'm like, is this, like, are you just messing with me? He's like, yeah, I'm messing with you. - Yeah, you're gonna do. - This sucks, bro. This sucks so bad. - That's the point, dude. - It also makes you feel real confident. I'll tell you this, when you do a lot of like combat sports, you have a confidence when you walk around in the real world, 'cause you know how to fight. - Yeah, those are some team to be some of the most, the toughest dudes tend to be the most humble. And less likely to fight. - Yeah, there's no reason to. - Totally. I gotta tell you this, though, after training really hard, this was at night, so I don't know if you guys ever experienced this, but this is common, right? You work out real hard, especially in a way that I'm going like crazy. Hard to go to sleep. - Yeah. - So I took, Troscriptions comb. - Oh, yeah. - Wow. - So good. - It works so well, dude. - I still make fine products. - 'Cause I can't even hum, I just kinda buzz it. - You just calm. I did just the comb. I didn't go hard with the sleep stuff. 'Cause I don't want to talk to me though. - Yeah, I'll do the comb with the sleep stuff. I'll put me in a comb on it. - No, I do the comb. So calm, you can take turn the day too. And the ingredients in calm are so, I mean, they're backed by data, and you can feel it. Like if you take calm, give it about 30 minutes, and you'll feel your body, we do that about like one to two hours before sleep. - That's what I did. - Yeah, I took it when I came home, showered, did whatever, and I just kinda started feeling like. - Yeah, it reminds me of like a similar feeling I get from like when I take my magnesium, or when I take chamomile, it has this kind of like just chill effect. It's not like it, but then you stack that with the sleep. - Oh, well you're going 99,000. - And it's like, 30 minutes to 45 minutes. - No, if you do those two, don't go drive a car. 'Cause it puts you, that's the heavy machinery. - Yeah, that's the sleep one. - Anyway, I gotta tell you about this new certification they have in California. (laughing) - What is, what you laughing? - I'm not even freaking out. - Justin knows, obviously. - There's a new certificate. - It's a gay certificate. - A gay certification? - A gay certification dude. - Oh wow. - Okay wait, but hold on, I'm gonna come back. - Stop it. - Give me the backstory of how this came to be. And then we gotta break this down. - So California, of course it's in California. It's pressuring public utility companies to issue $633 million in contracts to LGBT owned businesses. However, the must pass a gay certification program. (laughing) - This is really odd. Yes dude. - Please tell me, tell me you've Googled what the certification was. - Yeah, I did. - You did, come on. - Let's look at it up too, 'cause we could make this a challenge. One of us has to go through this. - So listen, Doug is for sure gonna do this. And we saved money. So first, how much money do you do? What is that it's here? - It's really dependent, we have to do the truth. - You have to watch you throw a baseball? (laughing) - I'm sorry. (laughing) - You're the bigger five, your top five favorite movies. - Yeah. (laughing) - You favorite musical outfits? - Yeah, yeah, yeah, yeah. - You have an outfit quiz. - Yeah. (laughing) - Dude, no, that's a, - No, there's actual, so obviously if you're married, so if you're same sex married, that qualifies. - Obviously. - Then they'll, - That's okay. - You can send them, like social media profile evidence. So I don't know why. - Are you serious? - Yeah, I don't know what that looks like. - What does that even mean? - You're making out with a dude, no? (laughing) - I don't know what's in there, bro. But there's that. Then there's another one. I guess you could, you could have, what does that say, submit? - How much do we save, Doug? - I do not know. It's getting contracts. I don't think you're saving anything. - Yeah, because Doug is the only person that's not married. So, - Yeah. - So you might have to take one for the team here. - Alrighty. - Yeah. - And then I think, another one is you could have people write letters for you. - Which, listen, - We gotta know any dude who doesn't have friends that'd be like, for sure, you might better see your day dude. He's super-dirty, bro. - He's so gay, you know what you get. - Yeah, so. - You get to even know. - Yeah, so. Those are the three that I looked up and then I saw. - That is hilarious. - The business has to be at least 51% LGBT owned. What does that mean, by the way? If you have a two-part, this is not gonna be abused at all. - That means two of us have to be. - Yeah, dude. Okay, inside their gays certification program, how do you qualify, Doug? Look, - Yeah. - Picture pictures of scissors. - Oh my gosh. - What are we talking about? - Stop. - Hey, you ever watched that? - What baseball game was it? There's these two baseball players. - They're going for the ball. - And they just slide and scissors each other like super hard. - Yeah, well, they're doing it. - I'm sure they made memes of that. - Oh, they were. - Yeah, one of the meme players. - One of the memes was like, they could never plan that again. - So that was impossible. - That's impossible. - That's some of you would be like, after this they went up by the super-duty. (laughing) Does it say, Doug? - I'm trying to find this. - Quick requirements. - Ownership. - At least, okay, at least 51% of the business must be owned by one or more. How does that work 51%? So if you have two partners. - That's right, yeah. - So one has to have at least 51% of the full gauge. - So here's a deal. I get 51% of the company now, right? (laughing) - I did a gay thing once. Does that give me the 1%? - Yeah. - So, - In the fur east. - So there's a declaration of sexual identity and a supporting documents, letters from an organization or affidavits from personal or professional. Like this is, - So it's kind of like honor system. A lot of it. - This is not gonna get, - This is the land. - I'm used at all. - Yeah, not at all. - So, and this is basically money, right? They're just getting money for their business. - Well, My still my understanding is that they will get contracts, utility contracts in California. So I mean, your company will get paid, obviously. You'll get a contract that somebody else won't get. - Because you're gay. - So it's not a discount on PG&E or something? - No, no, it's really getting contracts. - If you, if you, they're required, like as a certain percentage of the contracts we put out, this many has to be in this program. They have to be LGBT, got it. Which to me, guys, everybody, this is plainly discriminatory. - This is absurd. - It's plainly discriminatory. - It's not. - To give somebody something simply because of skin color or sexual orientation or gender is plainly discriminatory. Now I know what they're trying to do. They're trying to correct what they're, you know, they're trying to over-correct or say, oh, well, these people don't get it, type of deal. But it's creating some more divide. - I gotta say this, you guys. Let me explain to everybody how business works. You know what business cares about? Money. - Profit. - Money. - If you're doing a good job and you sell a good product, you got a good business or whatever, 99% of people will do business with you because you do good business. - Is this like on the, or is this past? - No, they're actually pressuring them to do this. - So this is like official, this isn't like one, 'cause sometimes you get like headlines like this and it's just all clickbaits, alarm and stuff. But this is like really going down. - Yeah, the lawmakers are pressuring them and this was on a polymarket, which is like a, - It's already at a certification number. The general order certification, 156, it's already at a, I mean, it looks pretty legit. - I mean, wow. - Yeah. - Wow. - I just wanna make a challenge out of this. - This is guys. - Oh. - But you know, there's also potentially people that could take advantage of this. - Yeah, you think? - Because like, how do you, I mean, I don't know. - Hey, write me a letter, dude. I need some money from a lot of AI images. - I mean, if we were in the electrical contract business, I definitely have you guys doing. - Why would you have, why don't you do it? - Well, it's because that's not my part of the business. - Oh, that's it. - But you'd be better. - I'm CEO, you're marketing. - You're marketing. - You'd be better. - I'll just send a picture of you sitting on the couch. You know, sometimes you sit on the couch. - Yeah. - Yeah, you know, he does that. - It's the case you're toning in. - You know, exactly the world are covered, dude. - Yeah. - You're exactly what I thought. - It's comfortable, though. - Yeah, it's comfortable. - You sit kind of seductive. - It's like a little bit much. - Yeah, dude, like that. What are you doing? - Stop it. - That's perfect. - That's too far. - You can hold Instagram account with that and then we're covered. - Anyway, all right, all right. Enough of that. I want to change subject. So, you guys know that there's a connection between diabetes and dementia. So, there's a new, this just came out in science news and they listed some of the ways that they're connected. So, diabetes itself increases your risk of dementia by 60%. And this probably has to do with just your brains in ability to utilize energy, sugar. So, the brain is 2% of your body weight, but it uses 20% of your body's energy. And so, the brain cells lose their ability to use glucose properly. And this is why, one of the reasons why people with dementia or Alzheimer's often have improvements in symptoms when they go into ketogenic diet is because you're taking them away from using sugar and using ketones because their brains have lost the ability to an extent to process that. So, by the way, this is also why one of the best forms of exercise for to prevent dementia and Alzheimer's is strength training. And the data is clear on this. - Well, that's because of the muscle building and the storage, right? - That's right, because the insulin sensitivity, because it becomes a great storage vessel for carbohydrates. - That's right, and muscles are very insulin sensitive. It's actually the most effective way to improve insulin sensitivity is to build some muscle. Makes a huge difference. - Yeah, I mean, our buddy Max Luevere, right, in his book, I covered a lot of that, eating strategies, obviously, with a little app. But yeah, for avoiding dementia, I mean, this is something I've been passionate about. My grandma had dementia real bad. - Really? - Yeah, and so it's kind of in the family and I'm very conscious of it. Always trying to stress better habits with my mom 'cause she's starting to kind of, there's signs of that potentially being there. So, to strength train and then to eat, make these better decisions. So, it utilizes glucose a lot better. - Oh gosh, that's a tough one. - So, you just pulled up, organifies parapsych lens. I didn't realize that I wasn't doing the full protocol here. - What were you doing? - I was just taking it in the morning time, the pills, but I guess they have a full on stack that goes with it. I wasn't aware of that. I just thought I was doing the right thing by just-- - Why did, too? And I think I made a mistake as well, though. - Oh, okay. - So there's very specific instructions on how to use this. - So, days one through three and then four through seven. - Right, correct. So-- - So, what's your three? What are you doing? - So there's two different products. There's a capsule and there's some liquid. You take. And so, on day one through three, you're taking one capsule in the morning on empty stomach with four milliliters of the liquid. And then you're doing the exact same thing before bed. Days four through seven, you're doing two of those capsules in the morning with eight milliliters of the liquid. And then you're doing exactly the same thing before bed. - Oh, wow. - So I've been doing two and eight millimeters, milliliters twice a day. And I didn't realize that. So, the bottle's not super clear, just so everybody knows. You should look at these instructions. You can find it on the website. - Yeah, we're-- - Is it on the Organifi website? - It's on the Organifi website. - Now, how long have you been using it? - Two days. I just started. - Oh, you've noticed anything? - Not as I was. - So you guys know what a Herkzheimer effect is, right? - Yeah. - Okay, so when you-- - It's part of the die off. - This doesn't happen to everybody, but when you kill a bunch of parasites, - It feels kind of-- - And it feels so good right afterwards. - It releases a bunch of toxins as the parasites die. And so sometimes people doing a parasite glands feel worse initially. - Yeah. - And that's called a Herkzheimer effect. - Why also happen with treating scimer? - Yeah, I remember when you told me that to be ready for that. So like don't quit it just 'cause you don't-- - 'Cause a lot of people, I'm sure don't know that. And then they start saying, "Oh, these make me feel terrible, "so I don't want to take them any more." - That's why I was sort of mind-yed just 'cause we had vacation next week. And I was like, I didn't know if I was gonna have that kind of response or not. But I definitely-- - How common is the Herkzheimer effect? 'Cause it's not-- - So I've known a few people have done these protocols and only one kind of had a Herkz-- - Do you think? - Do you think is that more of a genetic thing? - Or is it how bad it is? That's why they feel that. - I don't know. That's a good question. It could be because your detox pathways aren't so great 'cause you have to detox all that. - Right. - So that's a good question. - Yeah, 10 to 50% of individuals feel that. - So that's not a huge, so one at a 10 or so. We'll go through it. The product they have for parasites is legit. I mean, you can go the pharmaceutical route, which is, I mean, you're an ooking stuff, but you could totally start with this. And what I like about this natural one is, you just do it once a year. Might as well go through once a year and do the whole thing. - Yeah. - But I was talking to what's his name, your ones working out. - True. - Yeah. True is like, dude, you gotta see the pictures of people are mailing in. - Oh God. - They really give people mail-in and pictures. - People are not mailing. - That's a mail. - Yeah, yeah. - People are emailing them pictures of the stuff that's coming out. - Oh God. - That's so gross. - Like a before and after picture. - And there's specific things you can see. Now there's obviously, - This is like white. - Like, you know, or-- - There's specifically like parasites, that you see like white strands. - Yeah. - And then there's like, we'll look like smaller kind of, like almost like it looks like an empty capsule, I think. - I mean, if you want to go to-- - The good ones, you can like, what's the most common, like parasites right now that people are dealing with? - I don't know. - Yeah, I wonder. - I thought like, yeah, like in the south, and like that hookworm was like, very pervasive everywhere. - Yeah, dude. - I wonder what it is now. - What do you see in common? Oh, Doug's looking up. - Yeah, so I was looking for that last one I was looking at. - Just to take it home right now. - Yeah, there we go. So, let me, so I can't see this very well, but whipworm, tapeworm, eyes around worm, giardia, hookworm, and cookielia, is that how you say? I don't know if I can pronounce it. Cookielia, maybe. Yeah, those are the main ones, I guess. - Yeah, well that was game changes for me. That was the thing that was causing all my gut issues. Did I ever tell you guys the time my grandfather, the story he tells me, he told me for a pass away. He tells a story all the time. Key of when he got rid of his tapeworm? (laughing) - No. - Bro, it's the worst thing. - Yeah, let me hear it. - So he lived very poor and Sicily, and then gets married to my grandma. They have, he's got no way to support his family. He had a connection in Venezuela of all places. Took a boat to Venezuela, lived in this little shack with a bunch of other men and worked, I think it was a tire shop or something like that and would send money back, but it was like, and he tells stories, he's like, "Sal, it was, "there were cockroaches all over the floor "where we slept." It was like really, really crazy, right? And he said that he had thought, he had, I don't remember why he thought he had a parasite. I think he was 'cause he was losing weight and he was eating and he couldn't figure out what was going on. So I don't know how legit this, my grandfather's story everybody, that would not, don't do this, but he said he drinks some gasoline. (laughing) - What? - Wow. - Yeah dude. - That's easy, that would work. - He said he came out. - Oh my god. - He came out and then he felt it coming out and he had to pull it up. - He was completely vomiting in that. - I don't know, who will that down? Is there any, is there any, is there any, is there any, I think he'll kill a person too. - All right. Of course, gasoline is, yeah, I wonder if it was like an old time old stress. I have no idea why it doesn't look like a gas. You love telling that story. Gasoline in a parasite clinic. He would tell that story as his grandkids all the time. We were just like, oh, no, no, I don't want to hear that. Oh my God. Yeah. Yes. Oh boy. Was historically used as a folk remedy. Wow. He was telling the truth. Yeah, bro. Sometimes I hear stories from my older relatives. And it's like no way. No way. Look at that. Like you're just placing yourself. He drank gasoline, bro. Wow. Wow. Hardcore. There you go, dude. So hard to go. There you go. It was legit. It was really? That's crazy. That's so crazy. I told you guys about, you've got so many stories. I told you about how when we were kids, we would marvel. And my grandfather's ability to inhale boiling, boiling hot of food. Pasta or beans. Yeah. Like I mean, scalding. Like you put your finger in there, it would melt your finger. Yeah. And he would hold the bowl with the fork and a spoon. Just holding up. Three. Three times. Just adapted to you. He would just like three scoops. He would probably built up scar tissue all the way down his throat. No, it's actually a sad story. Because when we were kids, we would laugh about it. And he would love to do it in front of everybody. No, I mean, you just told the story before, why? Because he just, you had to eat or yes, you wouldn't get your food in the line. He had this scar. When he was a boy, like 10, 11, he had to go off. Sometimes for two days, three days to try to make money to bring back to his family. Yeah. And sometimes he had sneak on top of a train or whatever. And he'd find work on these farms and he'd be working with grown men. Yeah. Which, you know, God knows what else happened. He's a 10 year old kid. The owner would feed the workers and they'd bring out a pot of beans. And he's like, if I didn't eat, I had no food because everybody else would eat the food. So I learned how to eat the food when it was so hot that nobody else could. So that was how he learned. Yeah, yeah. Not crazy. But I mean, to Justin's point, what I was saying was that, like, how did you do that? That's how he did it. But what allowed him to do is probably built up scar tissue. I think you would, you would burn your mouth and throw enough times that it would build up scarring. And then you would build a gun. Right? I mean, that's logically the only way that's worth it. That's painful either way. Yeah, yeah. I'm sure it was. I'm sure it was. I have no idea. They made him different back then, you guys. Yes. He would be like, sometimes I wake up. I don't have a shoes because of my brother taking. Sometimes I have a shoe. What's crazy about that is 10 years old. That's wild. 10, bro. Wow. I saw a picture of him when he was 11 year old kid. My grandmother had this picture of this boy covered in look like soot and really tattered looking clothes and having a stick with two baskets of look like potatoes, maybe. And when I was a kid, I remember I saw the pen like, no, no, who's this poor kid? She's like, that's your grandfather. I'm like, what? Like, that's a picture of grandfather. Oh, man. He's like a child. That's crazy. I tell you guys, I had a dream about Doug last night. Another one? Wait, are you trying to get your certificate? Yeah. I'm planning to see it right now. I'm going to write my name. No, it wasn't that kind of dream. Was that kind of dream? You know, for the audience, this may not be as funny as it was in and of being for me because if you don't know, Doug's, Doug and I's relationship like, you guys know, one of the things about Doug is he'll let you tell you. He'll let you tell him stuff even though in his head, he already disagrees or doesn't like he'll let you keep doing that until he's had enough. And I always know when I've had enough because it's like, Adam, I don't want that. But he'll let you. He's so kind about it. Yes, he's so kind about it. Like, he could have stopped. He could have shut it down way earlier. You know what I'm saying? And so I'm so happy. He told me what to do. Yeah. I'll just keep it a good time. I'll keep listening to him. He told me to like totally disagree. Like, he's just like, he'll do that, right? And of course, he's, he's, he's remodeling his house right now. And so I have lots of opinions, right? Because you love it. Yeah, yeah, right. So you should do this. You should do that. You should do this. And of course Doug always, yeah, yeah. It's not his head. And I'll keep pushing. Because you know my personality, right? I'll keep pushing. Yeah, exactly. Like, hey, you do that. You do it. You do it. You do it. You do it. You do it. You do it. You do it in that direction until finally he goes, Adam, I don't want to do that. I'm just, I keep trying to egg Doug on about his garage. And you guys, I don't know if you've been to this, have you guys seen this place? I don't have a soon enough. Just pictures. Yeah. So he's got a, he's got a really nice garage. Like I'm very gel. I have garage envy, right? So he's got like a garage that could fit like six plus cars inside it. Oh, cool. So it's really big. And so of course I have all kinds of opinions on what he should do with his garage. And so that's what's happening in the dream. It's like telling him like, yeah, he doesn't, he's constantly like, and he's going through this like, where I can tell he's like listening to me. And then finally, Adam, I don't, I don't want to do that. And he takes me over the garage. And then he opens the garage. What is this? And it's this huge again, these are this huge like six acreage. And it's the whole outside is completely lined with bunk beds. And he's, and he's, and he's, and he's, and he's, and he's, and he's like, and you know how, you also, if you, the audience does know like Doug's very undercover. Yeah, bus stop, right? We always tease him about. He's like, he's always doing something that we don't know about. We don't know about, or he's got some, some thing he's working on. Yeah, exactly. Some hobby or some, some tax strategy he's got. We don't know about Doug's doing, right? And so he's, and it's kind of one of those moments where he's like, unveiling it to me, right? And he's like, what is this? And he's like, I'm going to rent all these beds out. [laughter] Really? Yeah, yeah, for 200 bucks a month. Like, it's like super low, like cheap, because there's like, think of, imagine, there's bunk beds in this huge, he's like 30. You know what I'm saying that are in here? And he's, and he's breaking the math down to me. And calculating how it covers the mortgage, plus it over some. And so that's what's happening in the garage. Wow. And I'm like, you know, me, I get mad because he didn't let me in on the investment idea. Damn, that is a good idea. Yeah, that's what I'm saying. So that was, it was exactly what I wanted. 30 people living in my garage. I know, okay. It was such a, it was so, never would happen. But I have no idea where that came from or why it was. But it felt so real. It felt so real, because I'd been over his place so many times. And it is like me, typically trying to do that. I've already felt that energy from him and me trying to tell him what to do with his house and in fact, he's telling me like, Adam, that's not what I'm going to do this, you know. It's so it was just like that. And he opens the garage door. And there's bunk beds lined all the way around. What is this? Wow. It's like, listen, I'm going to rent these out. I can still park cars in there too. You know the math in your head? Yeah, then he's, he's, oh my God, that's a kid. Yeah, he's getting he calculates it out to me. And I'm just like, oh my God, it's brilliant. And then I'm mad like he doesn't let me in. Look, why didn't you tell me? Why didn't you tell me? We could have went in on this together. I would have helped you. Yes, dude. Wow. I was a remodel going, Doug. It was going. It's a slower than anticipated process. It isn't always, it always is, we're remodel. Yeah. Just expecting. But it's starting to take form, which is exciting. And you're already staying there and everything. Oh, no, I'm not. Oh, no, no. There's no floors or anything. Oh, yeah, no, he's not staying there. You can't stay there. How long until you go stay there? That's a great question. Yeah. I don't know the answer. I mean, it's looking more like August, September. I mean, if I, if all goes well. Wow. Yeah. Have you made neighbors? I have. Some of them. Yeah. Oh, nice people. Oh, I don't think I asked you that if you've met your neighbor. I've met like three different neighbors so far. All right, dude. Yeah. It's exciting. I've met with intention, completely free of forever chemicals. So forever chemicals are often found in nonstick cookware. These are chemicals that get in your body and they don't go away and study show a lot of these chemicals have hormone-like effects on the body and have been connected to chronic disease. Our place, cookware has no forever chemicals are also nonstick. They last a long time. They're beautiful. They're amazing. They have nonstick surfaces that are durable and they don't degrade like normal nonstick. They have an always pants. My favorite. So flag cheap flag ship piece. It's multifunctional pan. You can replace eight traditional pieces of cookware and one. They also have bakeware, tableware, drinkware, kitchen tools and utensils in the house. So have a cookbook. By the way, there's a 100 day trial with free returns and free shipping on orders over $135. Go check them out. Go to frumourplace.com, use the code Mind Pump and check out, get 10% off back to the show. First question is from Chris Jones WMXC, our step-ups, a good substitute for squads. No, no, different exercise. Yeah, different. Good at great exercise. It's a great movement. Undurated. Yeah. I think it's super underrated. I think it's extremely functional. It's not like this huge muscle builder, but it's great for stability. It's great for balance. Lots of carry over into the regular world. Step-ups for me as a trainer were a staple exercise in my class. I'm glad you said that and brought this up because we actually don't talk about step-ups a lot. Not that much. And the irony of that is I actually did it with almost all of my clients. It was one of my staple exercises. That programmed it all the time. Yeah. In fact, we should probably do a little more talking about how valuable step-ups are because we don't talk to them yet. I know that about all of us. That is a step-ups were a staple exercise for clients. It is an important movement that you should do. I think it just gets overshadowed often by the big muscle builder. Yeah. People are trying to build muscle and it's not something you bring in that conversation very often. No, but look, I tell you what, it's a great, there's two different ways you could use this if you are into muscle building. If you're someone like the squat heavy train hard, it's a great way to warm up the body. It is a great way to do that because the stability involved the depth that you start from. So you could do step-ups then go to your barbell squat. It's also a great finisher for people who want more of a pump. You can make it glute focused. You can make it more quad focused, depending on where you place your foot. But functionally speaking, it's like, it's easily a top for me. Huge functional value. For me, like of all the leg exercises that had my clients do, it's top five in terms of frequency of how much I use. Well, another reason why that is is the ability to progress and progress it is really nice. Totally. You can put them on a tiny little step up to a balance. Then they can go up a couple weeks later to double that step up to a balance. Then you just keep progressing that client, then eventually load it. There's a very nice exercise to it. Somebody who can squat is like barbell back. A reason why I would do that with a lot of clients is those clients also couldn't do a barbell back squat. This was a good progression to get them strong enough to where we could go do barbell back squats. I wouldn't call it a substitute for that though. You would know. No, very different movement. Next question is from Karen E. Itso. My 13-year-old son will be training for his soccer season this summer twice and wants to incorporate strength training. What program would be best for him to start with? Great question. If he's in season, not very much. If he's doing a lot of practice, one day a week, a few lifts is perfectly fine. Off season, so long as he can perform the lifts properly, maps and a ball would be good. If he's just getting started, brand new, never done it before. He could use our suspension trainer program, map suspension. He could use even if he gets experience power lift. Here's the thing about kids. This misconception was strength training in kids and how it may be dangerous or whatever. A lot of the strength gains that kids get from strength training are neuromuscular, which is good. It's very good. Neuromuscular strength gains are great. They also build muscle and it also improves their athletic performance. The challenge is with athletes, with young athletes, because a lot of the teenage kids that start strength training are also athletes at the same time, is not overdoing it and placing too much emphasis on it because it takes away from the practice of those. Yeah, and emphasizing the proprioceptive ability and strength in different planes, just so too. It better places them because their body is going to be in all kinds of sports, especially as going to expose a lot of rotation, a lot of lateral movement, a lot of things that within the gym setting, you can strengthen those particular planes of motion. That way, at least your joints don't take on all the force and your muscles can get involved and react and adapt appropriately. Simple for kids. I usually lean more towards the 15 programs to be honest. 15 performance. Just because of the amount of volume, to really just focus in on one skill at a time and then kind of move to the next and then you see that strength gain, it really helps to kind of prepare them and then get those wins in and see that progression. They're already moving around so much with their sport and their practice to begin with. I love that minimalist approach. I would give the Sanders. To be honest, the 13 year old part is the least important part of the question because how I would start somebody, whether the 13 or 40 is at what level, skill level they are at training. If this 13 year old has never lived the way it's done, then a minimalist approach is a no brainer, one or two lifts, get proficient at them, get good, practice the lifts, that's the advice. It's the end season or out of season is the most important piece of this, of how much would we allow them to do that or not do that because they're already doing so much and just throwing a bunch of weight training on top of somebody who's playing sport five days a week is a lot and you're risking injury more than anything else. But a 40 year old that's never lifted weights before, you're going to regress them the same way you would a 13 year old. They're going to do something that is very entry level starter or a 15 minimalist type of program. And then impressive, but the soccer, how much they're playing in season out season is really dictates how much programming this person should or shouldn't have. Next question is from shall we fitness? What do you guys think about all these influencers pushing the narrative that you have to drop heavy barbell lifts after 40? That's a thing. It's a no. It's a thing. So here's the category of people that need to be careful with heavy lifting. There's two categories. One, the person that doesn't have good technique or control. Two, the advanced lifter who's really strong, where getting stronger is not worth the risk. You have the benefits or minimal stuff. That's right. So if you have good technique, good form, you're not in the category of like you're hitting crazy numbers, like go for it. But like you're starting to get really, really strong and you know for yourself, you've been lifting for three years. Like man, this is a like a heavy weight for me. Pushing more strength sometimes isn't worth the risk and there's other ways to improve without always adding weight to the bar. And then back to what I said earlier, like if you're, if you don't have good technique or control, you have no business going heavier. You got to work on that first. Yeah. When we get asked about a general question like this, influencers saying this thing and a general statement like that, I'd always like to see a clip of what you're referring to because because I could also if I was playing devil's advocate and I was trying to support this argument. I can also support it to kind of the angle that South was starting to go. I've let go of a lot of really heavy barbell deadlifting and squatting. It just doesn't serve me. I mean, I'm not trying to build anymore than I build. I don't have to move that much weight, you know, 225 to 315 on the bar when I'm deadlifting or squatting is plenty of weight to sustain my strength in my legs and the look that I like. And so pushing those numbers much higher is what I would consider really heavy. So I consider what I'm lifting a very moderate or even light. So it's relative to what your strength abilities are and have you worked up to that. So I'd be really interesting to see the this clip of someone saying that because I can get behind that my own advice to myself is like, Adam let go of chasing the 400 plus pound squat. Let go of being over 500 pound. I don't need to do that. It's at my age, you know, what I should do more of more mobility work and more stuff like that. And so I have I haven't earned the right to even be pushing those types of numbers. And so I could see giving that advice to myself. But then I would never want to discourage somebody who is just getting into strength training even if they're in their 40s because heavy to them could be 185 things relative. That's what I mean. So yeah. So that's why I want to see a clip of what are we talking about just because you're for generalizing this just I wouldn't put a general statement out there like that because even when we're looking at like programming for 40 plus for instance, we're looking at risk reward and like what we could get in terms of like strength and something like. So if I'm just shifting my focus of just the dead left to now trap our dead left, you know, because of I've trained for so long to the point where I built up, you know, all this strength where like my joints are actually getting impacted a bit more like that's where I'm going to start shifting more to the less risk. But it's like it all determines like the person. Well, yeah, experiences to make it less speculative. I'll say this. If you just started strength training now and you're consistent for the first couple years, just get stronger. For the first couple years, getting stronger is what's going to give you the best everything, which by the way requires heavy lifting on the barbed. That's right. That's what I mean. After that, it's up to you because that's what I mean. It's less speculative because what's heavy for one is not so heavy for another. Yeah. But for a good two years, just your goal should just be get strong. Get strong and be balanced and be appropriate. Don't be stupid. But just get strong. That'll give you the best everything. After that, then you can start to play the game of like risk versus reward. But you got a good couple years of strength. I mean, did you see that this is why I wanted to see it? Did you see the clip that Doug pulled right there? Of course, that guy would say stop. That's that. I mean, look at him. He's definitely lifted heavy lifting for decades. For decades. Yeah. And now he's saying, don't do that. Well, okay, yeah, that makes sense because you've for 30 years, you've probably lifted heavy and built a tremendous amount of muscle. And so you could cut your weight in half after 40 and not barbell backsquat and still have a great physique and be strong and all those things. But he'd I tell you right now, he certainly didn't get there not heavy lifting. That's right. So you're going to be so there's new wants to a statement like that. And so instead of us just hammering it one way, saying I disagree, it's like, well, I can make the case for why that guy would say that or why I would say that. But I wouldn't just say general advice to like that to people who are because somebody who is 3940 and they're just getting into a barbell lifting and they see a clip like that and they're like, oh shoot, you know, I should I not put any more weight on the bar because or should I stop doing this barbell back squatting even though I'm getting stronger and it's feeling right. It's like, no, it's like, that's keep going. But yeah, if you put on that. that much muscle and you're in your 40s and you're already lift in three, 400 plus pounds in these lifts. Like, yeah, there's not a lot of reward anymore for you after 40 and that much muscle. - Next question is from preacherman Joe. Do you have any crazy gym stories or experiences you witnessed working as a trainer? - Oh my God. - Oh my God. - You know which one, okay. So I have a, which is like an old episode. - I didn't say what direction you were going to go. - So I have a few that pop up. So I can, I'll let me pick the first one. The first one was the Norleyist injury I'd ever seen in my entire life. Was managing the 24 in Hillsdale and there was a dude lifting and he un-racked one side of the incline without the other one. And so the barbell flipped. He blocked it with his forearm and I've never seen this until then and since broke his arm and his bone was sticking out. - Oh. - Have you ever seen someone broke an arm sticking out? - I have one time. - Bro, I've seen a leg like that. - I understand. - Bro, it was sticking out. - I'm talking about a hit. - And it was, yeah, it was sticking out of his forearm and blood was going, and we're like, "Colonel Abuel, it's right away dude." It's like, "What do I do?" I'm never forget that because that was-- - I'll give you my last one of times. We can make a whole episode obviously of hours of this conversation because we've been in the industry for so long. - Gems are entertaining. - Yeah, I'll give you the last one I remember when I was still working in the Gems. I don't know if I've actually told this story or told you guys a story. This, there was this heavy set lady. She was probably 300 plus pounds at least, maybe like 350 plus and she was on like some sort of crystal math or something crazy. - Oh wow. - She was super, she was high in the gym. - Very, very high in the gym. And she was doing all kinds of weird movements with their size and talking out loud and everything like that. And I remember we had actually called the police 'cause we were trying to get her to stop using the equipment, the way she was doing it. She, we had the Hammerstreet Chest Press machine that was facing the mirror, which was like, if you can imagine the mirror is only about, I don't know, three feet from the machines you can see yourself. And she was holding the handles and she was walking her feet up the mirror. - What a holding. - Yeah. - You got her somehow walking her feet up the mirror. Just doing weird stuff like that. And so the, - Meth is a hill. - Yeah, cops and then fire department showed up and was trying to get her to come over so they could kind of assess her and she was like running away from them. And they're like trying to chase her through the gym. She runs into the wet area and then she jumps into the sauna and then they're like trying to get her to come out. She starts taking all her clothes off. Oh my god. - Oh my god. - And then they're like, they're like, standing around, none of them want to get wet and get in there. And try and wrestle this girl at that. So they keep trying to, and then when they step towards the spa, the jacuzzi as if they were going to get in, she would go under water. - And she was like, - Oh, so she was in the jacuzzi. - Yeah, she was in the jacuzzi. - Oh, did I say the sauna? - Yeah, I met jacuzzi and she'd get in the jacuzzi. - So she'd dive underneath. - She'd get dive underneath and the whole her breath for a while and then she'd pop back up. - It took a really long time before these guys finally got out. - How did you get someone like that out? - I can't remember how they finally got her to, I think they finally just coerced her to come out and they just wanted to check on her and see if she's okay. - She was lifeguard. - But she was obviously very, very high. But the things that she was doing for her size, I was like, - Whoa! - Yeah. - So I don't know what kind of drug that she, I never found out. - For a PCP. - Yeah, she was on. - I don't know if she knew things about PCP. - She was on something that was unique that I had never seen before. - And I'd seen people on Crystal Math. I said it's Crystal Math, but it was something probably like PCP because the stuff that she was doing was like, whoa, I can't believe she's doing that. - She's not human. - Yeah. And I remember when it was happening that we, you couldn't help but watch for a little bit. You know what I'm gonna first say? - Well, that's wild. - Yeah. - And it's like, that's not good. That's dangerous. And then when it got to the point, what obviously the cops could call when she started walking up the mirror and suspending herself like that, I was like, oh god, we've got to get this lady out of here. Like, and so, yeah. - Yeah. - Yeah. - And I was like, yeah, that's a big story. I mean, I was there when this happened and we all reviewed the footage of it later. But I was actually walking on my way out. I just finished up training clients and all that. - Shotgun guy. - Shotgun guy. He comes in. Yeah, yeah, yeah. - Yeah, he comes in and I think he was wearing a coat and was looking around and was like, very, you know, angry looking and looking up over the wife. - Was he looking for his wife? - He was looking for his wife. Because she was supposedly there with either Jim partner or another trainer. I don't remember which, but he was looking over and then he pulls his gun out. And that's when I was like opening the door and I looked back and I'm like, oh god. Like, like hustle out of there. And then just about, I'm out. I'll see you later. - I don't know what happened. - She's like pointing it around and then finally they convinced him to leave, I guess it called cops and everything. - He was really calm. I was in my office and I, by the time I had seen him, he had already walked in and he actually had the shotgun resting on his shoulder and he was talking to my front desk girl. - And I have a look up from my eyes. - What the fuck? - You know? - There's a dude at the front desk with a shotgun over his shoulder and I see him talking to my, like, when do I do wrestle it out? I actually get shocked. - Yeah, I mean, it would have been probably scarier if he was like pointing it at someone or he looked alright. He actually looked really calm, but he was like asking for, it's so unsolving, he's like asking the front desk girl and she's like, I can't just give you someone's personal information like that. And he was trying to get her to give up if she was-- - Dude, that's terrifying. - Yeah, yeah, yeah. - I didn't realize it was happening. And I came back and then we started watching the film and then there it was like, you could see, like, I just kind of looked at it. - He eventually just walked out on his own, like we didn't have to throw him out or anything like that. I think we ended up telling him like, she's not here, dude. Sorry, she's not here. - Yeah. - And we had it walking out. - At the Sunnyvale location before they redid it, this is a Club 506, shout out. There was this big-- he was probably in his 40s, so I'm like 20 at the time. Biker, so like big biker, dude. Big white dude, braids, you know, like ponytail type of deal. And he's walking around in the wet area. So back at the old Sunnyvale, you could see the pool from the front desk. There was like a window and you could kind of look in there. And he was angry and threatening people. So he might have-- I don't know if he was on drugs. He didn't seem like it, but he was like threatening people. So people came out. One of the things that sucks about being a manager in a gym is you got to deal with the stuff. So you can't just be like, "Call the manager." Like, "Okay, that's me." So he was like threatening people and members would come out like, "There's a guy in there who's like threatening and he's aggressive and whatever." So I'm like, "Oh man, I got to deal with this." So I look in the window and he's this big dude, big biker dude. So I'm like, "Oh, this sucks." So I walk in there and I'm like, "Let me assess it before I call the police." I'm like, "Hey man, what's going on?" And he started kind of yelling at me. And I don't know where I came up with this idea. It's one of those brilliant things every time I go-- - This is where you tell me step outside. - My whole staff saw this. They just thought I was the smartest dude ever. So he's talking to me, getting all like aggressive. And I'm like, "Look, man." I said, "Do you want to step outside with me? Do you want to handle this outside?" He's like, "Yeah, I do." I said, "After you." So I do this. He walks out the front door and I lock it. He turns around, he looks at me through the front door and he figures out I lock the door. And then I wake up and I call him "Cow's Row." - Blomicus. - Yeah. - And my staff was like, "Well, it's the smartest thing ever." - Yeah, it is, it's the smartest thing ever. - They got him walked out for it. - Yeah, yeah. - We had another guy that went naked so they coed dry sauna. This was Salinas when I ran. The first club I ever ran, this is like week two. So this is like a great introduction to be a manager. The people come out and I was like, "There's a dude that's naked." So it's coed. He's like, "There's a guy that's just naked in the sauna." - Yeah. - So I went, "What do I do?" - Yeah. - So I walk over there, I look through the window and there's a dude just standing there, but he's like, "No one's in there, but him." And he's just standing there, buck naked. And I'm looking at him and I go to open the door and he starts to pee. He's just standing there, while he's starting to pee. And so I just walked out and called the cop, like, "What the hell is this dude?" - Yeah. - What am I going to do? - I already tell you guys here at this guy. - The little Asian guy, the swimmer, that I had to address that guy. So I get a complaint for like, to your point, the manager, right? - This is a speedo guy that was doing curls and for the meat. - No, no, not that guy. - I remember that story too. - I remember that one. - This guy, so I get someone come up to me like, "Adam, can you come talk to this guy about his attire?" I said, "A tire?" Which is probably his tire. He's like, "Well, he's swimming in the pool and I don't think he's wearing appropriate attire." And I'm like, "What is he wearing? James or something like that?" And whatever. So I come walk it out there. And he's at this point, he's at the end of the pool and he's coming towards me. He's got his cap on, goggles. He looks pre-legit to me. And I kneel down, I squat down and see him coming. As he gets closer, I start to notice that I can just see butt cheeks. - He's wearing a thong. And the older guy, I'm sitting away from the pop-up. - Where from the pop-up? - Hey man, I said, "Hey, can I talk to you for a second?" - You got to come up with him cheeks up. - Yeah, I said, "Hey, can I get you to maybe put on a different outfit or something like that?" I said, "Some of the members would come up to me and complain about your swimmer's attire." So he looked confused as if it was totally appropriate. - Yeah, and so he was nice, he was real easy-handle, so I thought it was just like-- - I'm so excited. - He's faster in these though. - The things that people think are appropriate. - I told you guys about the, sometimes you'll find poop and the bathroom on the floor or something like that. Isn't that uncommon thing in gyms? It's pretty gross. - Yeah. - But one time-- - So people like, "Wolf is the top." - I was off at the other end and-- - Stop, I know, one time I was running the club and bad timing. It was bad timing because we're about to shut down, about to shut the books down. It's probably like 11, maybe 10, 30. My porter had just left. So we're the next porter-- is gonna show up, I don't know, like an hour later, okay? 'Cause otherwise, a member comes out and I was like, dude, somebody dropped me to poop in the shower. And I'm like, oh, 'cause the porter left. I'm like, I gotta deal with it, dude, I'm the manager. So I took my sales guy who was about to go home. Like, you're not leaving, Chris. I need your help, come and be. So we go in there in the shower, and there's just the poop next to the drain. And I'm like, again, I'm a kid, dude, I'm like 20, so I'm like, what do I do? How do I get rid of this? Like, do I just like, roll it off? I'm like, I'm like, I can't grab this. So I had the brilliant 20 year old-old-soul idea of, I'm gonna get the hose and blast it down the drain. Yeah, that's logical, right? You blast it down the wall. So, Chris is standing over there. Oh, God, you blasted. Listen, listen, he's standing over there. And I just started spraying this thing down, like, you know, I get it all down and then I'm like, "Oh, okay, pours it and come clean it." And I look at Chris, I'm like, oh man, I'm sorry, bro, you got speckles all over your face. (laughing) Get a little smudzer here. Oh, bro, that's gross. I'm sorry, bro, you got speckle all over your face. I don't know, a dad's, he was so mad. (laughing) Aw, that's genius. I don't know if that's gross or the guy I had to throw out of the jacuzzi for shaving. Yeah, he told me that he was, he was rinses rinses. Yeah, just, so again, someone comes up to me, Adam Keycomb talked to this member, they're shaving in the jacuzzi, and I'm like, they're shaving in the jacuzzi. They didn't even make logical sense to me. Like, what did he, did I, and I come in, and this guy's by himself in the jacuzzi, and he's rinsing his blade off as he's sitting in there hot tubbing, and shaving his beard. Yes, I'm just like, his hairs are floating. I was like, he's hygiene-magnet. What? The things that people would do and just think that it's okay and appropriate, like, what? Have you had to kick out like, masturbators out of the shower? Yeah, that's a problem. Yeah, that's way more common than it should be. It's so, you know what's, it's so, what sucks about it is, what do you do? I mean, catch the person. So I've had reports, and then you go in there, and you can't always somebody coming up to tell you about it. And you can't do anything, 'cause what are you gonna do? You gotta catch him in the act, type of deal. Well, I caught someone. I had a member coming, and I'm like, oh God, okay. So I walk in there, and he obviously stopped, but he obviously just stopped, because he was around. So I see him, he sees me, and he turns around real quick. So I'm talking to his back, and like, hey, when you're done showering, and you come to the front desk and talk with me. So then he comes up, and I go, what's up, man? I'm like, listen, do I know you were doing the shower? What's it? You impressed. I wasn't doing anything, like, you were doing something, I could tell you today. I'm gonna cancel your membership, so you can complain to corporate office. Yeah. Oh, that was the worst. Oh boy. I don't do that. We got a lot of stories. Look, if you like the show, and I know you love it now, come check us out on Instagram. It's my pump media, we'll see you there. Thank you for listening to Mind Pump. Your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes MAPSANabolic, MAPS Performance, and MAPSastetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family. We thank you for your support, And until next time, this is Mindbomb.