2958: The Best Cardio for Fat Loss Endurance and Athleticism (They Are All Different)

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is MindPump. In today's episode, we answered listeners' questions. We went to Instagram, MindPump Media. We picked questions from our fans, and then we answered them. We picked four of them, but this was after the intro, today's intro. 60 minutes long. In the intro, we talk about best form as a cardio. We talk about diet. Of course, we talk about muscle building, fat loss, talk about current events and family life. It's always fun. Again, if you want to post some questions that we can maybe pick from for episodes like this, go to MindPump Media on Instagram. Now, this episode is brought to you by a sponsor, by two sponsors. The first one is ButcherBox. 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So it's a full-body workout program, but the emphasis, most of the training volume is for ABS and for BUTT. It's 40% off, plus I'm going to throw in a free MAPS program, Muscle Mommy 15. And I'll throw in some free guides. Go to MAPS, ABS and BUTT.com. Use the code LAUNCH for the 40% off, plus all the free stuff. All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com. I'm talking right now. Hit pause, head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. All right, we're going to talk about cardio, cardiovascular training. We're going to talk about forms of cardio for things like fat loss, endurance, and athleticism. We're going to break them down, and this will help you determine which one's best for you and your goals. Let's get to it. Yeah. Let's talk about cardio, guys. Yeah. Yeah. Are we qualified? Team No Sweat. It is. So just, you know, before we get into it, cardiovascular training is a form of exercise that it's referred to as cardio because it's, you know, it speaks to train the cardiovascular system. Mainly the adaptation you get from cardio is endurance when you compare it to other forms of exercise, right? If you were to kind of generally say, what does cardio do? It's the best benefit. It'll give you endurance. But people do cardio for a lot of different reasons. And the three I listed in the beginning are the most common. Most common would be fat loss. The average person who does cardio, although they like the other benefits, the main benefit that I would say the average person does it for is fat loss. And then next would be endurance. And the last would be athleticism. And depending on what your goal is, then that would determine the form of cardio that you pick. So the first cardio style of training, which some people are going to give us heat for this because it's, I didn't even classify this as cardio early on. I would just classify this as activity and I could still do that. Yeah. But I would put this in that category for the average person is walking. I'll put walking in there and I'll say, and I'll make this argument all day long. If fat loss is your goal, then walking is the best form of cardio and people are going to hate that I said that. Yep. And they're going to cite studies. They are, but it's pretty, that's pretty much it. Yeah. There's gonna be lots of arguments and debates over, uh, walking versus running versus cycling versus hit versus whatever. Uh, and the data will show other forms of cardio burn more calories, uh, in short studies might cause more fat loss. Uh, but I'd like for us to argue why walking, uh, is in our opinion, one of the best forms of cardio for, for fat loss. Well, first of all, I mean, this is obviously, uh, top of mind, uh, probably for you and I, especially because we're in this, uh, you know, quiet little competition on fat loss right now. And, uh, I absolutely will not do, uh, any sort of intense cardio, but I will absolutely do a ton of walking. And the logic behind that is that the diet is what will do, uh, the fat loss for me. Yeah. Well, so that's the truth eating in a caloric deficit and choosing to eat less. Okay. Whether that be a 250 to 500 to a thousand, if you have a roaring metabolism, like Sal, you could probably get away with a thousand calorie deficit. Totally fine. I'm not at that place right now. I can probably handle about a 500 calorie deficit. Cause I'm coming from a place where my maintenance level is much lower than him. So I want to create about a 500 calorie deficit. I want to do most all that. If all of it, I can through nutrition, um, but if I want to create a greater deficit than just 500 calories from nutrition, um, walking to bump that up a little bit more, uh, is going to be the strategy now. Why? Well, when I'm in a calorie deficit, um, my body is already, uh, catabolic and stressed. It's already going, we don't have enough food or, and calories to do what we need to do, just daily activities. And so what I don't want to do is I don't want to send a very loud signal that I'm going to do some sort of endurance type of training, because then it will go, wait a second. Why, why am I trying to maintain all this muscle? When you're asking me to go run for an hour and it will pare down muscle. And when you walk it, it doesn't have to, because you don't push into that cardio threshold. What it'll do is it'll just slowly tap into fat stores and it'll keep just a burning body fat. You push into it and that body fat now is like, oh my God, this is not enough. Uh, and we're also having to try and feed this muscle and you end up paring down and losing muscle. Yeah, a hundred percent. So, um, and I'll say it differently. I'll just repeat what you said, but I'll say it in a different way. Um, exercise is a stress on the body. So this is what gets the body to change. So I, I train myself hard. My body perceives it as stress, and then it tries to adapt to that stress by getting better, uh, at dealing with the stress. So the, the stress is strength and I get stronger and I build muscle. If the stress is endurance, I'll build endurance. Nonetheless, all exercise induces change because it's a stress on the body. I have a limited ability to adapt to stress. No matter what, everybody has a limited ability. Some people have more, some people have less, but you have a limited ability. I'm going to use my stress bucket when it comes to exercise, because lots of things feed into that stress bucket, things like sleep life, uh, you know, being in a calorie deficit and the like, right. But when it comes to exercise, I'm gonna, I'm gonna spend my stress bucket on strength training because that's what preserves muscle. And that's what builds muscle. I'm not gonna spend my stress bucket on a form of exercise that really does little to nothing to preserve muscle or worse. If I push it too hard, like you said, Adam may actually tell my body to pair muscle down because large muscles are counter endurance. Okay. Bigger muscles require more blood flow. They're just, this is what happens. If you want a lot of endurance, huge muscles don't play into this. We know this, uh, uh, you know, we know this generally, you look at somebody with lots of big muscle, you tend to think probably not as much stamina, someone who's, uh, much smaller. Uh, now there's a difference in, you know, genetics. There's a individual variance of course, but generally speaking, um, this is true. So with my clients, even when I'm training my clients and I'm trying to get them to get leaner, I use the diet to get them leaner. Then the stress from the exercise is to preserve muscle or build muscle. I don't want to waste stress on a form of exercise. That's not going to contribute to that. So if I'm going to add any other activity, it's not going to tap into stress and walking doesn't do that. Now you can walk in a way, uh, where you are stressing your body out, but that takes a lot of walking. Yeah. For most people, if I'm having them increase their steps to eight to 10,000 steps a day, some people may be as high as 15,000 steps a day. It's not actually a stress. It doesn't really stress the body out. It's just extra activity. And in many cases, it encourages and facilitates recovery. So if I take someone who's strength training appropriately and I put them in a deficit and I increase their steps appropriately, the steps tend to not tap into stress. What they tend to do is help facilitate recovery. It actually helps in many cases, the strength training. So this is why walking is one of the best ways to leverage activity for fat loss is because look, if I got, if I have extra stress that I can apply on you, and I got other forms of extra, and I'm looking at exercise, I'm like, okay, cool. This person's doing well. What other stress can I add? I'm going to give it to strength training. Let me, let me add more to why that is such an important choice for, because we like to talk about like behavioral and real world, not just perfect study in a perfect study. They put all these people together and they say, you can eat this many calories. You do this, you do that. And you're instructed what to do in real life. I'm my goal is a 500 calorie deficit. And I do really good most of the time. And every once in a while, I don't do. so good. And I overeat and overeating when I'm trying to be really good might look like, well, instead of a 500 calorie deficit, I went in like a 300 calorie surplus when I'm choosing strength training as the primary stress on my body for exercise. Then guess what happens? with those 300 extra calories. They get partitioned over to building muscle. You get body composition change. So I get positive benefits to that. If I choose cardio as my main source of calorie burn and I overeat calories- Yeah, it goes to body fat. Goes to body fat. And so there is a huge benefit to making the choice of if I'm going to add a stressor, an exercise stressor to my body, choosing strength training is not already on all the studies a better form anyways. We've talked about the studies that support that for fat loss, that wins. But also in real life, when you're not perfect and you have the night you eat out or you're eating foods that you didn't weigh and measure and track and you're guessing what the calories are and you accidentally eat 300 in a surplus or 500 calories in a surplus. But guess what? I had a great squat session yesterday and lifted really good. And guess where them extra calories are going to go. They're going to get partitioned over to building muscle. And so that also is a great buffer for a overall weight loss strategy because it also buffers the days when I'm not perfect. Yeah, and I want people to understand we're talking about fat loss, not weight loss. So intense cardio plus strength training will cause more weight loss, but that weight is not just fat. You're also looking at lean body mass loss. Also, studies are done in 12 to 16 week periods. That's a lot of time. And people can handle more stress for short periods of time. But we've trained people for years. And so I never look at a client and go, I'm only going to see for 12 weeks and you're out of here. I'm looking at them like, I'm going to get you lean. I'm going to keep you lean. And I'm gonna keep that happening forever. And walking is just always been the most effective form of activity slash cardio when the goal is just pure fat loss. Now here's the deal. Walking is not perfect. It's not the best for endurance. Look, if you want to build endurance, I'm not going to have you walk. The only time I'll have you walk for endurance is if somebody's so deconditioned that walking is a challenge, okay? So someone who's like, maybe they were bedridden for a while or they never walk and just walking around the block gets them winded. But for the average person, if someone comes to me and says, I want to add cardio and I say, okay, well, what's your main goal? And I say, honestly, I want more stamina. I want more stamina so that I feel more fit and healthy. I want to be able to do activities on the weekend. And I don't want to be out of breath. Well, walking isn't the most effective for endurance. It just isn't. When that is the goal, steady state cardio is great. It's a great form of exercise for endurance. Steady state cardio looks like going on a treadmill or an elliptical or a bike or a rower or swimming for 30, 45 minutes, 60 minutes. Now you're building endurance. And if you want endurance, that kind of endurance, there's no better form of exercise. - I mean, you can manipulate it with incline, which is, you know, definitely something if you want to intensify it, get your heart rate up substantially without the high impact of cardio. So, you know, it's a great option for that. But yeah, I mean, that's just one of those things, if you're looking for endurance, completely different pursuit. - Well, and I want to add that because I know we speak to fat loss and body composition, because that's really what 90% of most people come to us for or they want. And so it sounds like we're like anti-cardio for a lot of reasons, but it's just, it's a terrible strategy for that. But I do want to point out that when I get a client to their body composition goals, and when I get a client to lose the body fat that they want, and I'm overall training them for life, this type of cardio is recommended. - Yeah. - It's for overall heart health and longevity. - Absolutely. - I want my client doing a couple of times a week of this steady state type of cardio, because it is so good for them. But in the pursuit of when we're just getting started, or we have a goal of body fat loss, body composition change, it's not in the cards. It's just not the focus right now. We're going to reduce the body fat and we're going to increase activity through walking and things like that, which are all also very beneficial. And then we get to the physique that you like and want, or lose the fat that you needed to lose. - That's making more fit. - Yeah. - No, a hundred percent. Like I'll tell you what, we manage gyms for a long time. I can walk into any average gym right now and pick 10 random people who are running on treadmills, on ellipticals or doing cardio. And I could ask them, "Hey, why are you doing this? What's your number one goal?" And nine out of 10 of them, if not 10 out of 10 of them will say, "Oh, I'm trying to lose weight." - Yeah. - And then you might get someone who says, "Oh, it's for my health." And then you get the odd person who's like, "Oh, this is because I like the endurance." It's actually quite rare somebody says, "I'm doing this for endurance." It's actually a secondary or third goal that they have. It's like a good, wonderful tag along. Lose fat, oh, and also I get some endurance. - Yeah, it's healthy for you. I think that's. I need to realize that that's why we speak to it so much is because of that fact. It's like, it's really, it's an aesthetic, I wanna lose body fat. And to move effectively and losing body fat, we gotta manipulate your calories, your nutrition. Let's go in that direction because the other direction, we go burn calories. You're gonna get all the aches and pains. And again, what's your body primed to do? It's to hold on to energy. And what's energy? - And by the way, Justin, I mean, they've done so many studies on this. Fat loss through exercise alone is a fail. So it's just, you can look at all the data you want. - Yeah. - People who try to change nothing about their diet and just try to burn the calories, it's a very, very terrible way to burn body fat. You'll get fit, you'll get more fit, and that's got its own benefits and healthier. That's also awesome. But for fat loss, exercise alone is terrible. Diet always has to play the main role with that. All right, what about athleticism? So this is a different type of endurance. - Mm-hmm. - So the steady state, type of endurance you get from getting on an elliptical for 45 minutes, that'll give you endurance, but that kind of endurance is the kind of endurance that you'll need when you do the elliptical for 45 minutes or do a slow run. What if you want athleticism? Athleticism rarely looks like, and what I mean by athleticism is the kind of endurance that you get with athleticism. So I'm not talking about the skill of playing the sport. That's totally different. But the kind of endurance that most sports need require bursts of stamina. - Yeah, and that's the kind of endurance that most sports need. and like recovering. And so, yeah, to kind of simulate that within your, your cardio pursuit makes sense. Yeah. And I'll say this. So there's, there's a pros and cons to hit cardio in comparison to steady state. The pros are less time, same calorie burn. So 20 minutes to hit cardio is like an hour doing steady state. For example, the kind of endurance you build is more carry over to the real world. I would say here's the cons it's intense. So a 20 minute hit session will stress my client way more than an hour steady state. There's prerequisites. And if you've got bad technique on your cardio machine going slow, it's going to really bad going fast. So injury rate is much higher with hit cardio. So it's just not appropriate for a lot of people, but if you build your fitness up to the point where you can do hit cardio and that's what you're looking for, you want that kind of stamina. It's a great form of exercise. Yeah, this is, uh, this one could easily flip flop with two for me, but where you placed it for the reasons you placed it, I think is appropriate and right for the general population. Uh, the way you're ranking these and ordering these, I think it belongs where it belongs. If you're somebody who is already had pretty good condition, I use 12 minutes to hit, um, um, post workout, uh, getting ready for a show for fat loss. How long was your sprint? Was it 30? It was, it was no, it was like literally you it's all out for 10 to 15 seconds. And then, and then wait till the heart rate comes and then let the heart rate. Oh, and we only, we only 12 total minutes. Yeah. It was 12 total minutes. And, and I remember the, the motivation again, this is where bodybuilding and the, um, uh, where we can get picked on for the science on how we articulate something. Right. So like, uh, there, I remember reading studies that, uh, weight training depletes the glycogen stores by like 80 to 90%. So you want to go in there and run off of fat. Exactly. And so, so then the, and, and I don't want to do endurance, but I want to do endurance type running. So I want to do something that's kind of high intensity exerts the body in a short period of time. Also has some benefits for muscle because I'm activating the, the, the legs or arms or whatever I'm doing in an explosive manner. And there it's short duration. So I'm not sending this loud endurance signal. So the, the, the logic or theory behind it was post-workout deplete those glycogen stores, uh, through a short burst of a 12 minute more anaerobic. Yep. And then, and then after that, it's like, and then I would delay, eating. And so it was like, okay, so now I just emptied everything out cruise for a little bit where I'm not eating, let my body tap into more fat. That's the bodybuilding side. Yeah, exactly. That's the bodybuilding way to communicate it. Um, it worked incredible for me. By the way, the truth is, uh, the reason why that works so well, isn't necessarily for the reasons that bodybuilders communicate, but really it's just, you saved your energy for the most important thing, which was lifting weights. Right. So you did that at the end because you want to be proud. already was the weights yeah and then the waiting to eat was just another way to help you hit your deficit yes right you know yes yes and so again another another example of where i think uh we threw out threw the baby out with the bath water because uh us bodybuilders did a terrible job of communicating exactly uh we read some science made some sense to do this it and what we saw in the real world in the real it worked it works for a lot of people and so it's still applied similar to the uh argument i made about fasted uh you know cardio or walking in the morning pre is like i think we did a bad job of how we communicate the science but in the reality is is it effective and it works well but the where i wouldn't want someone to do that now i was a highly trained uh in good physical shape athlete who could do something like that i would not do that with miss suzy who wants to lose you know 30 pounds and is you know post uh pregnancy 45 years old getting back to work and stuff like that and i would not do that with miss suzy who wants to back in shape and she wants to lose body fat i'm like we're gonna do some hit post workouts like just not appropriate for the risk of injury and overstressing her not worth it uh i so that's where i mean like this could go two or three for me depending on the person but how we're communicating and who we're talking to i i would put it at three also lastly i'll say this is the most underrated form of cardiovascular exercise and it's also it's super underrated it's my everybody and nobody talks about this enough it's the best form of cardio for whatever goal you have which is to just go play nobody does this anymore uh or at least they don't do this and understand that this is cardio like why schedule getting on a treadmill for 30 minutes by yourself when you can go to the park with your kids connect with your family play hide and seek across the field and run and what ends up happening is you lose track of time you probably go longer it's more fun you connect with your kids everybody has a good time and you're you're working out or you go on a hike with your wife or you go ride your bike with your buddies like or you go throw their frisbee like frisbee it's like hey you know what i'm supposed to do you know two sessions of cardio well you know instead of going to the gym do you want to go play pickup basketball or go play pickleball or let's go on a hike or you know what i'm gonna do i'm gonna take the kids and i'm gonna chase them that's what i like to do i go to the park and my cardio is like i'm gonna go run after my kid that and it's not like i don't feel like it's a discipline or it's a punishment or it's like you know it's like literally you're playing and you're having a good time the the byproduct of that is you got a lot of good movement in and it's like you get your heart rate pumping and um you know you get a lot of benefits from that for health reasons but also too it's just the enjoyment of it i think again it's way way underrated totally it's it's so underrated that this could be number one for me so long as the understanding of the client is clear meaning if i have a client who wants to stay healthy lean fit and they communicate it in that way like i just want to stay healthy i want to stay lean and mobile fit um uh and and part of that and they're coming to me and they're overweight and they and they they used to be there and that's where they get and they that i love playing pickup basketball three four times a week i'm not against that as a form even though i know it's not the best form of fat loss strategy for them and it's definitely not the best way for body composition right and that's how i would communicate that it's like listen there is a a faster better more appropriate way for us to get a body composition change but if you know you love the game of basketball and you want to continue playing that into your 40s and 50s and don't stop like i would never tell a client not to do that even though i know that there's a better way to 100 where where i'm conflicted and i have a hard time is somebody who let's say played basketball their whole life they love the sport of basketball they're way out of shape and now they know i want to get in shape and so i want to use basketball as my way to get there it's like listen we can get there and then we can start to play basketball which i think is a way better strategy you trying to play basketball while we're trying to also build muscle and lift weights can be very conflicting and make that process longer more arduous and you not have as much muscle on your body and so it's it's getting a very clear understanding of the client's goals and what they want matter because i would be able to get you with the best body that you've always wanted and also as lean as you wanted through using basketball as the form of cardio to get there but i absolutely can get you healthy fit strong and and and loving and and if you're going to do that for the rest of your life that makes sense yeah for me what's the most important about that is uh the most important consideration is uh will this person want to do this forever well they want to do it forever and it's like learning how to play and have fun uh and and oh by the way it's also a form of exercise but i'm not even doing it also it's how to get community also it's how to hang out with your friends like yeah dude it's i think the advantage we had as kids it's like yes you know we lose that as we get busy with responsibilities we get work and and everything leads us more in a sedentary path and i think that if this is something that sparks just general movement like if you're adding on top of general movement your body is naturally inclined to do it and you're not going to be able to do it have more energy and get up and do things and so if you if you have that as like your base your foundation now we can build it even more effectively because now your recovery process is better you know your body's more you know in tune with wanting to you know get stimulated from weight training like so there's again like even if it's your regular if this is your baseline you create your new baseline it's like okay i just need to like move more i need more activity uh you know play and sport is a huge part of that totally totally all right so since we're talking a little bit you know one of our our partners is butcher box and we've been with them for a long time so if you're not familiar this is a company that delivers a box to your door with really high quality meats like grass-fed beef and uh crepe free you know chickens and pork and wild caught fish and so uh i wanted to go over the pricing because we often talk about how butcher box like has good meats that are healthy and high quality but then they also save you a ton of money so i wrote down some of the costs just so people know a medium box is about six proteins up to 21 pounds of meat that's 179 a box so try and find that at the grocery store with high quality meats a large box nine proteins up to 31 pounds 249 a month and then they have an extra large box which is about up to 12 proteins up to 42 pounds of different kinds of proteins and meats 319 dollars per box and then what you're looking at with butcher box is like super healthy high quality less than ten dollars a pound well it's eight it's between eight to fifteen dollars a pound depending on what you're yeah yeah and it's 100 grass-fed beef pasture-raised beef grass finished beef free range feedlot free that's b-corp certified no antibiotics no other hormones animal welfare certified it's like you know it's so funny it's okay so 8 to 15 you said so let's just say average of 10 to make easy math for everybody like that of a pound so most people's meals are a half a pound or less i know okay so that's it that's an eight ounce two eight ounce cuts of meat uh with something cheap like rice or potatoes saves you money and oh it saves you so much money and there's this huge myth that eating organic and healthy is so expensive are you kidding me find me a find me a eight dollar meal on a fast food restaurant you can't even like the days of mcdonald's for under eight dollars doesn't exist i mean the cheapest fast food restaurant that existed back in the days like i was just does not exist i was just watching beethoven you guys remember that movie yeah kids okay so that's like early mid 90s i think and there's a scene where they're driving through mcdonald's yeah and they're talking and in the background was it 299 or 399 199 199 for a number everything was 199 so they had in the background the menu because they were to drive so i was just trying to remember because i used to get a number one at mcdonald's when i was a kid i think mcdonald's that i can remember it was 299 for a number one at mcdonald's fries a burger and a coke i know for like 299 maybe 329 i can remember that's the highest i remember when they had 49 20 bucks what is it what is the number what is the number one at mcdonald's cost i have not seen yeah find out i haven't been there in a long do you guys remember when mcdonald's had 49 cent and 99 cheeseburgers 29 and 29 and uh it was 29 and 49 on wednesdays and sundays yeah yes you know why i know this i know this because i were 15 bro we're in high school i was in high school you know so we used to we used to live off of those yeah it's so it's a what is it is a big mac oh meal cost is that what the number one is yeah yeah yeah it's a big mac i was never a fan of the big mac nine to twelve dollars nine to 12 50 12 yeah wow i've heard everything is like you can't find anything under 12 so okay bro okay and and uh by the way uh the big mac is i think uh it's not even a quarter pound of meat so you're not no no quarter pound most is bread right yeah yeah so you're not so you're not even talking about a half a pound of meat so you're talking about a a fraction of the uh less than a quarter pound of meat yeah oh my god i know and it's not it's not like not to talk crap at mcdonald's great american company i get it uh but it ain't grass-fed you know it's not the quality meat that you get they don't have all those yeah but there's this there's this big myth that like it's expensive no it's cheaper especially and here's the other thing like if you go to like go to costco and get a 10 pound bag of white rice i know cheap cheap you know and there's also this other thing like we talk a lot about meal prepping here you know what butcher box encourages you to do meal prep you get a box of meat at your door every month you throw it in the freezer you plan it out once or twice Twice a week you meal prep, boom, guaranteed. Right there to all grill up at once. Dude, 100%. Guaranteed better health, better macros, the whole thing. Save money on top of it. I mean, if your centerpiece of your meal is that steak, again, from a cost perspective, it makes perfect sense to go that direction. Totally. Hey, I wanted to bring up something that we kind of, not we as in the three of us debate each other, but we kind of debate the science that argues the pound of muscle debate and how much does it burn in your metabolism. We're always making the case for it's like there's so many other factors that we're not including and we're measuring. And there's something that I've noticed that it's really interesting to me over the last, like it's been a, I think I'm on like a month and a half of like maybe a little longer than that, of like really, really consistently tracking and watching things. And that's, you know, aura, steps, sleep, readiness, calorie burn. I'm not, I'm just now starting to measure macros and calories. I was just kind of doing our own rules like we tend to teach on here up into just like a few days ago, I always started weighing and measuring. But what was most interesting is I have a very consistent pattern of I'm following a MAPS 15 protocol. I show up to the gym, I walk for the first 10 minutes just to get my mindset ready and just kind of warm the body up a little bit before I get into my priming mobility and then get into my two movements or whatever like that. And so like my routine is very similar every single time. And, you know, I'm not as big of a guy as I was in muscle and I'm not as active as I was before. And so like, you know, it takes those extra steps and our walks and things like that for me just to get to eight to 10,000 steps. You know, we're sitting here all day long. Yeah. And I was and I'm and I'm consistently like a like a bad step day where I'm like 6,000 steps or less. I can my my my total calorie burn could be as low as 2,800, which is like crazy for me to see that number. Like I've never seen under 3,000 and like a good day was between 3,000 to 3,200 calories burn. And that's with doing all this stuff, right? So I'm kind of hovering between this 2,800, 3,200. I've been consistently that's every single day with this kind of say nothing has really changed other than I'm getting fitter. Okay. I'm about the same body weight. So I've had this beautiful probably exchange of I'm losing a little bit of fat, getting a little bit of muscle. And my calorie expenditure right now is consistently hitting about 3,600 burn right now. And there's a couple of things that I know that I have done unintentionally, but and I can see it on the treadmill because it's measurable and it's easy. But I know it's happening the rest of my day. And I've said this before. When you start to get fitter and healthier and more consistent and stronger and build more muscle and those things like that, you just move differently. Totally. And like, I remember when I first started walking on a treadmill, as embarrassing as this is, was like, you know, a three speed was like kind of a walk. And why that was so like glaring for me was I remember that I always walked at a four speed incline as my walks as a competitor. And I remember like trying to get it to four. I was like, I thought I was going to trip. I was like, oh, my God. And so I like I scaled it all the way back to three and then 3.2 and then 3.5 and 3.7. And now I'm walking at 3.8, not incline, just 3.8 regular or a regular walk on there. And it doesn't feel like I've gone any faster because I did it so slow and incremental time. And that is and that I know is a tribute now just to everybody knows going from 3.2 to 3.8 on the treadmill on a 10 minute walk does not attribute for 400 calories. There's other stuff. But what I know that is if I notice your perceived activity changes because you're more. Yes. So you'll think I'm not more active. But if we were tracking you all day long, you would see you are. And that's what's happening. Yep. And that's and that's what I'm trying to communicate right now is that my perception of my walk has not changed. I'm not trying to go a little bit because I did it. If you were walking outside, you wouldn't even know. So the rest of the day, I know that that's carrying over the way I kick the hacky sack when I'm playing with the guys a little bit like that. When I get up to clean the house or take the trash out. And I even noticed it taking the trash out. This is what kind of sparked this for me. You were skipping. I know I did. So I have I have these like gradual steps to go to my front door. And I did like a little leap. It was just just, you know, like it was the distance from my step to this step. More energy. Yeah, I just it was. And it triggered this like, oh, that's funny. Like I have this little extra pep in my step that wasn't there just a month or two months ago. There's so many things. And you can't you can't put that in it. We can't peel off a pound of muscle, put it in a lab. You can't quantify that in a study where you control all these things and you tell people you can only do this. We routinely get people's. We don't have a stale environment like that. And we don't routinely get a person's metabolism, quote unquote, to go up 800 calories. Yeah, 800 calories. And they're not building, you know, 30 pounds of muscle to do that. It's like four pounds. And if you ask them, they wouldn't say anything's changing. Just like I'm telling you. But I'm like, you're eating nothing. I am not going out of my way and doing extra walks. But everything is everything is coming up just naturally. Yeah, because I'm more vibrant. Totally. I'm stronger. I'm lighter on my feet. And so every bit of every little movement that I do. Definitely plays a role. It plays a massive. I'm telling you right now, it plays a 400 calorie role in just that. Which is a lot. It's a ton. And I'm not like I'm not even rolling. Like get me rolling. And like some of these clients who we work with for six months and we build. I haven't put no 20 pounds of muscle on right now. Like you put 20 pounds, 15, 20 pounds of muscle on. 10 pounds of muscle. Oh, my God. And you it's different. So different. Way different. Way, way different. I was I was thinking about this fat loss competition earlier. I walked out and I was like, like. I was laughing to myself because it's always fun. It's always fun competing with your buddies. And I was I'll just say it out loud. I was going to do. I'm not going to do it. But I was like, you know, I was going to do. I was in a DoorDash ice cream to Adam's house tonight. That's his house. Just to his house. He just opened the door. Ice cream. Bro, I'm way dirtier. I'm way dirtier and stinker than you are. You don't even know what I've ever been putting. You put a mayonnaise. Pour olive oil on all your meat, bro. Hey, this Italian won't notice the extra olive oil there. I just pour an extra tablespoon. You're replacing my creatine capsules with like. It's like fish oil or something. Like fatty acids or whatever. I used to do that with my buddy. My buddy and I. We did too. We used to compete. My buddy Don. And then, you know, I'd go buy lunch or something. Right. You're right. So like, hey, let's go get lunch for us. And he's like, I want turkey sandwich, this and that. And I was like, extra mayonnaise. He'd take a bite of it and be like, that's hella mayonnaise in here, dude. What's going on, bro? Nothing. I'm waiting to hear from my other buddies that are in on it. And on this with me who are getting ready for Cabo. So everyone's kind of on their kick right now. I mean, literally. This is the motivation aside from you. Well, you're the fitness guy, bro. You better be the most. Well, that's it. I'm getting ready to go to Cabo with three other buddies. And two of the three are like shredded great shape. And they're not even fitness guys. And so I'm like, I can't be like the worst physique going to go there. And I'm the physique guy. Yeah, those pictures would be awkward. Yeah, exactly. My friend Adam is a fitness professional. This guy taught me everything I know. I'll talk to the car salesman, actually. I'm like, I got to at least bring it for that. Dude, I learned something the other day. You probably already know this, Justin. So if you know this, I want to see if Adam knows this. But do you know the term blowing smoke up your ass? Do you know where that came from? I even brought this up on the show a long time ago. Did you bring it up on us? Yeah, yeah, yeah. Yeah, so do you know what this is, dude? Smoking smoke up your ass. You've heard that before, right? Real thing in medieval times. Yeah, so you've heard that, right? Oh, for health reasons. Dude. Make someone feel better. So listen, so yeah, they say, oh, stop blowing smoke up my ass. Yeah, yeah, yeah. So before CPR, there's a picture too. It's a revival technique. People tried to revive drowning victims by blowing tobacco smoke into their anuses. Into their butt. In 18th century Europe, a tobacco smoke enema was treated as a serious medical intervention. So when they were pulled unconscious from the Thames, you know, Thames River or whatever, rescuers were encouraged to warm and rub the body, stimulate the nose with smelling salts, provide artificial respiration, and in some cases, insert a pipe into the rectum. And put tobacco smoke. It just comes back from the dead. You know what? You know why they did it, right? It woke some people up. It did. I mean, it probably worked. It shoved something up somebody's ass. If I'm ever unconscious, then you guys are like, for sure you'll wake me up during that. Okay, now that you know that, did you go down the scientific rabbit hole of like what could be like? Because, okay. It does nothing. You don't get the tobacco in your system? No, no. It could cause nicotine poisoning. Well, it's okay. So the nicotine gets shuttled into your system right away, right? Well, it's like coffee in a minute, right? Right, right. So there's got to be something, bro, that supports. Like somebody. I think it's the fact that you're putting something up their butthole and blowing hot smoke in there. That's what I think. You don't think it's the nicotine like getting directly into the system? No. I mean, how do you feel when you put a nicotine lozenger in your mouth? That's different than putting smoke up my butt. Well, yeah. It is different. The smoke gets there faster. You think that lozenger hits you pretty fast with nicotine? Imagine if I shove it up your ass. You imagine, though? Your buddy's passed out. like running out of options. They're like, listen, or last resort. Dude, I'm going to be a lifeguard. Who's the first guy that comes up with that? I was one of those stories. Like, whose idea was this first? Like, I've got an idea. Yeah, you know what'll work? He's just smoking a pipe. He's like, let me think about this. I thought that was fine. I read that today. Of course, Justin knew that story. All right, so this is not so funny, but this is more medical craziness. Did you guys hear about what happened in Canada with the grandmother who was euthanized? Did you guys hear about this? No. Okay, so first off- They have that crazy law, right? First off, because you know, Canada's got this law where you euthanize people for pretty much, I mean, so many different things. Anything, if you're like depressed. Including depression. Yeah. So, hey, I want to kill myself. That's crazy. Don't worry about it. We'll do it for you. That's crazy. Or if you're terminal, whatever. Anyway, it's such a crazy, it's so wild. Did you guys know they euthanize more people in Canada than there are people who die in America from firearm deaths? Wow. That's how many are happening right now. So anyway, there's a huge lawsuit. In Ontario, Canada, they euthanized an elderly woman against her will. No way. She had terminal stomach cancer and they said, we're going to euthanize you. And she said no and she fought them as they were trying to inject her. And the daughter, the granddaughter who was trying to protect her or whatever, was out of town. So they waited until the granddaughter was out of town. Dude, this is like a horror movie. Bro, in fact, they got bloodied by the needle because the poor grandma was fighting back. They held her down and killed her. Wow. And so there's like a lawsuit going on right now over this. What the hell? What the hell's going on? Is going on? What are we doing? That's insane. It's some evil shit. It's crazy. If that was my grandma, oh, wow. I'm coming. Yeah, I'm coming to make some visits. Oh, dude. I know I read about that and I was just like, this poor lady, she's like, I don't want to die. Sorry. That's wild. Yeah, I've heard it. Saves us money. Encourage, yeah. There's some like overall thought process of it like saving money because of the healthcare system. It's irrational. It's craziness. It's inhuman. I know, I know. I have some good news since you brought out that. That's terrible news. Oh, it's like changes, changes. Yeah, super dark. Changes the mood. So I have some hope or some positive stuff on the pursuit. And I don't know if this, I don't know, maybe you feel or don't feel because you're, your son is so like wants to play every sport. But as a dad who values sports so much in child development and how important I think it is for community, especially this generation now, like, you know, I feel like I've got this perfect kid, but the one thing that I wish he was more into was sports. He's just not. And everybody, the only thing I don't like about him is because I get a billion opinions from everybody. But like, like I've tried it all. Yeah. Like, and I am absolutely the father that did like encourages to get out there. You play with them. Yeah. I also know better than I don't force it. It's like a, like I try and encourage it, let them see it. Like it's a, introduce him to it. We've done the soccer thing. Like we've done all these things to try and introduce his two best friends are sports fanatics. And he still chooses not to play with them at recess. And he'd rather play, pretend stuff and build Legos. And that's his thing, right? Yep. And, you know, so, you know, there's this, there's this, you know, possible acceptance that, you know, maybe my son will never be into that. And I really, what I want him to then have is if he doesn't have a sport that he plays a team, like some sort of a hobby and a thing that he pursues, you know, growth, discipline. Yeah. Challenge. Exactly. And so, cause there, there are other ways. And so, you know, I'm so glad Katrina did this and she's just like, Hey, I'm going to, I just saw this thing at the school where there's a guy who teaches drumming, lessons, and I'm going to try and go introduce some of the drums. He brought it up again a while back. I saw, I, I gave my, his drum set to my godson because I bought him a super early. Oh, I forgot you brought it. I bought him. You jumped the gun. Oh, bro. I bought him when he was two, dog. I got this video though. I'll share it with them. Oh, you want drums? I'll share it with the editing team. I swear. I thought back then he was going to be like a prodigy because it was like two years. We all do, dude. We see stuff in other kids. We're like, yeah, it does this, right? It was like, we had, we have live bands always at our family get togethers and stuff and they were, they were between breaks and my son's like barely walking, right? He's like walking and he walks over to the drum set and the guy, the guy's like, oh, do you want to sit up here? And I'm like, oh no, he's like, no, no, no, it's okay. It's okay. And it's like, all right, cool. Cause you know, some people get really weird about their instruments and stuff and he was totally cool. Sat him up on the thing, had the sticks and my two-year-old son starts, I mean like, like it looked good. You know what I'm saying? It looked like he's, I was like, oh shit. Yeah. So what does dad do? You know, for full, full drum set, you know what I'm saying? For, for Christmas, Katrina's like, you're ridiculous. I'm like, Hey, if he's into it, I want to support it. And I'm this, that, and he beat on him for a little bit when he was like two and then they just became an afterthought in the house and like no interest, whatever. So anyways, he's, but he started bringing them up. He started bringing up like, um, daddy, I want, you know, I want some drums. I used to have drums, you know that, right? And so where are they? Where are they? And I was like, I didn't tell him I gave them away. So I was just like, you know, I think they're in storage or something like, yeah, just see if I can do like a small light light white lie. See if I can postpone actually going to buy them until he shows interest. And so Katrina's like, you know, if he's asking about it, let me, let me take him to a lesson and see if he's really into it. And, um, so I guess with these lessons, Justin probably knows more about this than, than I do. Cause I'm so not musically inclined at all. Uh, but the, the musician was just like, the drummer is like, um, yeah, I tell parents that we don't even get to drums for first eight weeks. So there's like, like no, no drums. It's like literally just learning a pad. Yeah. It's like a pad and you just learn notes and just very, very basic. And like, he's got to do that for the first eight weeks before he even gets to pound on drums and do all that stuff. And I'm like, Oh, well, we'll see if he's really interested there because that might kill his interest right away. Um, and Katrina was like, he was, he was so into, she's like, I didn't, I, she goes, I didn't want to pull my phone out cause I didn't want him to think I was on my phone, but I wanted to record so you could see. And so you missed out. I'm sorry. But, uh, he was like so into everything and he was like, and the, the guy pulled me aside at one point. It was like, Oh, he's going to pick this up fast. He'll probably be on the drums in four weeks. Oh wow. Yeah. Yeah. And so I'm like, Oh, this is so cool. I hope that I love it. Yeah. Yeah. And so he came home and drums are awesome. And I've always wanted to play the drums. I wanted to play the drum as a kid. So like, that's like a, a rule would be a really cool thing, uh, to see him get into. So, and it makes sense. Katrina's family's full of musicians. Like I'm not like, I can't, I can't, I've heard you sing. Yeah. I can't sing. I can't dance. You know, I got other gifts. Your brain's occupied with other stuff. You can't do everything. Yeah. It ain't that. It definitely ain't that. But my, my wife's side of the family, um, has lots of musicians actually. I didn't know that. Oh yeah. Oh cool. Oh yeah. Yeah. Yeah. No. Yeah. Troy and Joey and like, even Nathaniel, Larry's son, um, last year when he went to college, taught himself how to play the guitar. He's playing Metallica now. Oh, that's cool. Oh yeah. Like he's self-taught. Like, so there's definitely music has such an, uh, an effect on, uh, brain function, learn math, ability to communicate. It's got carry. It's like one of the best things, you know, we used to teach kids, all kids music. Yeah. And they knew this back in the day. I mean, we took it out for science and technology and math, which was dumb because it actually helps all those things. It's like one of the best things a kid can do. Well, it's interesting because those are things he was actually already naturally good at. So it makes sense that that would like, he would make the connections really well. By the way, I get just correction. It's my son doesn't like to go play organized. He likes to play sports outside with me, but when we put him in organized sports, he doesn't like it. Oh, have you done it yet? Oh yeah. So we did soccer last year and he's kind of like, you know, apprehensive. And then this year he did it and he's like, there's too many rules. I'm like, you know, it's just the rules. Like the first time you played, there were no rules. Now they're trying to actually teach you the rules. And so he doesn't know he's a rebel. He doesn't really, he doesn't really like it, but he's still, but he'll want to play with me. He'll like to go. And he's like, when it comes to like hand-eye coordination, like honestly, if he held a bat over there and you guys just kind of tossed him a ball, he'll hit it. Oh yeah. Seven out of 10 times. It's natural. Yeah. That's crazy. He doesn't like to go. but that's just cause he's, so he's, I know he's young. Yeah. He's at the age that when you see what you see right now, like he's going to be an athlete and he's going to play sports a hundred percent. Like he, the part of his brain though, that understanding rule and all that stuff, that just hasn't made the connection yet. Cause they normally actually, it's interesting that they're already doing that with him because my godson, who's a year and a half older than Mac. So that'd be two and a half years older than your son. They just now are teaching the kids like you, you, you stay in this area on the soccer field and this, like they kind of normal soccer at this age, they just let them go. Yeah. Like, you know, and they take them like teaching a little mob. Yeah, yeah, exactly. And it's just, you know, just kind of let them go and kick the ball and tell them your goals to get there. And they just kind of let them do their thing. And then they start, then like around eight years old, they start trying to teach them position a little bit and like, Hey, you guys stay back here. You let them do it. And even that, like my buddy who my godson, who was just a little phenom to athlete, he's struggling to not, he's so fast. He's so good. He scores all the goals. So like telling him to stay back and not go get the ball or pass it. Oh, it's really hard for him. Like his, his natural instinct is go get it and go score, which is why he dominated when he was really little. It's cool though, to see like the one thing that I'll see in my kid that, is actually quite remarkable is I have a BB gun. That is wild. He can shoot like that, bro. It's wild because I didn't really teach him. I taught him. how to aim I said make sure this goes in between the two sites and line them up or whatever and I'll put a can down you know you know my yard's pretty big so I'll put it down halfway through and I'll and he'll hit it I don't know like probably seven out of ten times that's crazy and I've even done it where I turn the can this way to try to hit the front and he'll hit it so he's got something but yeah he's like I don't like there's too many rules I'm like no it's just it's like they didn't have rules last time yeah so now they're giving you some rules and you don't you don't like it yeah it's just funny for me to hear it because it's like I've been through all these like uh you know well you also have had two kids that were kind of both flip-flopped right yeah well it's just changes you know different uh um periods for them and their in their age and their interests uh because like Ethan was the you know like let's LARP and and you know fight with sticks and and play with legos forever and but then he I it was the big change is like so he just got a really good coach and I was like such a difference I I couldn't believe it like it just completely 180'd him uh and so he he bought in but then it was like for me it was a struggle because Everett was like he didn't he had the same coach and they're doing the same you know gymnastic sport and it's like he wanted to do what his friends were doing more and so I'm like yeah let's go you know do these conventional sports that I know you know like I could help you with and I could throw the ball and do all that so I got all too excited uh and it's just like he needs to know every part of the game and he needs to know every part of the game and he needs to know the mechanics like I had to like really like in it's interesting because I pick everything up like that like I just need to watch somebody do something and it's like okay I have to think I could try this now yeah you know and that's just how it's always been for me just with anything like movement wise um and so yeah I just again this is challenging me as a coach too to like you know relax because right now he's not in a sport there's nothing for junior hires like at this time like next is like basketball uh but he's just he's not real excited about basketball he's not real excited about lacrosse he's really good at lacrosse didn't like it that's gonna be that would be an interesting one for me is if I saw my son really good at it and then not like it'd be like oh yeah what are you doing yeah so it's like uh and he I could tell he really wants my coaching now which I always thought like give me like I'm giving him space I'm gonna give them space and all this and and like he wants it he's like you know he wants so I'm training him you know just on strength and um you know we're just working out right now in the meantime uh till we get there but yeah I don't know dude it's so weird man you you have all these like thoughts of where it's gonna go yeah and then they just flip it on its head and you're like okay I'll just roll it and I'm like that's I'm like I'm so open-minded I mean I openly talk about how I want this but I'm not like this crazy dad where it's like my son has to play this sport like that I would love it and any sport he chooses I'm gonna be into it I'm gonna be into whatever he's into I mean like I'm a lego dork now like I never my whole life I never built legos I have never built legos I have never have like boxes by the way I hate when we came to your house I saw the what is that the that star wars the four-legged what are those things called they look like big elephants you know the big adats or uh imperial walkers yeah yeah he built that yeah that's crazy yeah he built an imperial walker oh he builds crazier than that bro that's like a that's like hard for me to build well they're they're he's death stars are like uh they're 18 thousands of dollars oh yeah oh god don't get me started it's like the coveted I mean I here's the thing I've like because I I don't ever I know Adam's doing the math he's like oh yeah no I just I so if I I don't know if I told you guys that or not but like so I save all the boxes and like you resell them well you can you can they like you can get you can get more than what you paid for them they're collected oh really the value goes up because they because they they're limited runs oh and so if you buy one of these ones that's like such an Adam's yeah I know dude it is it is you know I almost shared this clip but I thought somebody would take it the wrong way it was this funny clip is dad talking about like uh you know even though making more money like you become cheaper and other things like I can be a total cheap ass and so many things like I absolutely another challenge yeah it is just like there are certain things that it's just and and his legos uh if he if he just keeps all the pieces and I keep the box and I keep the instructions I mean 10 years from now I can sell it for what we bought or more because they they do live they don't make them anymore that's right that's cool and so but the problem is my son loves to play with them and after he's built it he breaks them apart and he and then he combines them and he doesn't and so like the pieces are not like you know they're not they're all they're all mixed up oh yeah and so like I mean the hours it would take me to sift and find the pieces and so like we buy these big ones now and like I try and like totally sneakily do this too like I'm like oh man this is so sick it's so cool like let's keep it up here so we don't so sick or fall and then I'm like uh hey you know what we should do we should put it up in daddy's closet with the other ones that we can just leave it there so the collectible ones I tried I win some I don't win all of them you'll say like and you saw the imperial walker I didn't win that one he's got to play with that he wants to get so it's like whatever but like I got some of the the big ones they're up in my closet because I'm like I want to keep and they're cool too like he's he's still not at that age because I know this will happen with legos because eventually uh and I bet ethan got to this point where they they become like collectibles and then and they will build them and they will like I was like hey we should daddy will build you cool shelves in your room and we can as you build them we can put them out there and honestly I wish he was because we have built so many crazy builds that if he had them all displayed it would look sick because he's got I mean we've we've built a lot we've built a lot of 18 plus year old lego sets that he's built but he's also destroyed you know half of them because you know he's been battles yeah yeah he battles he like battles yeah which is rad you know that's what you're gonna remember the most too so I know that's why I just I let it happen but inside of me uh I'm like so he's got a like I bought one uh that I'm holding for Christmas because it's it's the death star and it is it's ridiculous it's ridiculous what it costs and I'm like but and Katrina's like she I didn't even tell her it came and it's like I mean it's literally the size of that it's huge dude yeah he came in she's like what did you buy and I'm like I got a not buy that she's like you better not give that to him right now what are you gonna give that to him for I'm like I'm not I'm gonna put it away for Christmas but what I wanted I was like I gotta buy it now because it's a limited run when it runs out then it'll be four times the price yeah and then I'll never be able to get it and I know how bad he want he wants it and so so he's still like and we always tell him oh that's that's really expensive buddy that's not that's not like that's not because we what we do is like I I buy him a lot of them like throughout the weeks and months when he uh but there I we what's awesome is that he's got a lot of them and he's got a lot of them awesome about him because he's not like this you spoiled brat kid like I can go buy a twenty dollar one he's stoked yeah you know I'm saying like he's like he's just happy to build them and you know and sometimes he'll want he'll he doesn't know the prices really so he'll pick one out and it'll be like 150 one it's like ah you know that one's kind of a big one let's not do let's do this one okay you know he's like totally fine with it and so I try and limit like how crazy I let him buy buy them but I love that he loves to do them and that's like I mean he'll choose that over watching tv or anything else and it's like man I mean it's hard to hard to not support that habit when oh it's so fun we went to I think it was like a convention in Santa Clara and they had a whole like everybody builds these humongous builds we just went to that oh you did yeah did you see the guy so there's a guy there sometimes that he'll uh he has this whole like military uh setup of legos and it's a it's illegal it's like you can't oh I didn't see that he can't like sell them um you know because legos don't want to be associated with violence and military but so Ethan's like oh like just freaking out and so we we bought a bunch of like soldier guys and like yeah tanks and like shit like it's it's funny that of course I understand you know their stance with that but I was like dude this is so like like hits on all cylinders for him we had friend we had a friend over who's got a little boy that loves playing with my son and they were playing and my son pulls out his uh toy revolver it's like it's yeah it's one of those yeah and the mom's face I mean it's it's a play it's a toy gun I know adults are so funny it's just I get it but you know here's what happens with boys you could give them legos and they'll make a gun I just say my son turns it's there a broomstick into a gun yeah I don't need doesn't matter if it's a plastic he didn't care a lot it's like he'll turn anything into a gun a sword a knife or whatever it's like yeah I'm sure everybody thought I was a psychopath you know growing up everybody's guts flying everywhere you know I yeah yeah I swear to god I got pulled into the principal's office a few times is this the teacher all the blood just explosions and everything I was into it for a while yeah hey we got good news Adam what's that Justin's gonna do the parasite cleanse oh yeah it's taking a finally yeah I just figured dude you just figured huh finally get around to it I didn't realize you didn't you so I went through the cleanse you got me on one like I don't know how long ago um but you're gonna do the organified one I want to see if that's your stuff yeah we'll see I mean because obviously it's a you know I have a hiatal hernia so it's like you know that scan kind of showed that and I'm like I don't really know my options with that but you know if it improves my gut and if it like can lessen that effect of like the heartburn and everything else like uh dude I would love it have you guys so I talked to you drew a while ago, but you know, people are sending him pictures of the stuff that's coming out oh gross they're doing the parasite cleanse i'll save some for you and there's i don't want to see that that you know it's sparked by my animals that has to be as gross as gross as that is that also like i wanted to see that like i wanted to have like sure like oh there it is like resolve it's like oh okay exactly so there's as disgusting as that is for the audience is listening going like this disgusting it's like if you're the person who's been suffering from gut stuff and you see that you're like hell yeah get out get out of me but you say you gotta run two cycles because yeah i would run a cycle then i would wait uh like a like a few weeks and then do it again and that's because it's an organic natural one if you were doing like the ones that nuke your gut even those you would oh yeah because because some the eggs are hard to kill they're that resilient yeah so the live parasites are easier the eggs are pretty resilient so you kill the live parasites and then that film protective film that they have yeah and you wait for the eggs to hatch and then you kill them again so typically you would do two cycles this is what i've i told you guys i think i've told you guys my grandfather did back in the day to get oh yeah gasoline you drink gasoline that's so nuts he was in he lived in uh venezuela so this is when he first got married to my grandmother and there was no i mean sicily was really poor at this time and he had some connection in venezuela to work and he worked he you know took a boat down there lived in a room with a bunch of dudes i mean he tells stories about this is crazy cockroaches the whole deal was this for like tape he had worms he said he knew he had worms did it work yeah dude he gave me the details of what he what came out so he did he drank some gasoline which i guess would kill everything right yeah yeah like i wonder how much pretty toxic i didn't ask him you know because he told us the story as kids and my grandfather passed now you know he's been he passed away years ago but it's uh i never asked him the details because i if i wish i did i wish i asked like how much gasoline yeah did you shot yeah dude that sounds good he says he came out he said he saw them come out and he was like oh my god i'm gonna spare it too i would think that would make you vomit i don't know man they made them really different back in those days although you know that you know when people siphon gas in a gas tank they take in a little bit and they spit it out you know something gets down there though for sure oh i mean that's gotta i don't even know that was a treatment can you look that up can drinking gasoline kill parasites is that like an old i don't know no i think you did look this up and it is i think so yeah i think you had doug look it up the the first time yeah i remember yeah no it's it well it's well not safely it could easily kill you safely yeah it is highly toxic to living organisms but the dose required is lethal to human beings well he survived wow and he didn't say stuff came out so and my grandfather i'll tell you what dylan's a pretty fast googler way way fast careful hey doug doesn't listen to these episodes but hey i'll tell you what my grandfather had and i ate his stomach was made out of iron he could eat anything sure and he was fine he could eat pasta he could eat like i don't care that in itself is impressive dude i can't believe i just don't get it yeah yeah element t is an electrolyte powder that you can add to your water and there's no artificial sweeteners and no sugar and it gives you the right amount of sodium so if you need electrolytes right so if you're noticing headaches or fatigue or you're getting uh your workouts aren't doing so well especially if you're on a low carb diet or a whole food based diet or you sweat a lot either because you work outside or because you work out really hard you're not really hard electrolytes can make a big difference in fact electrolytes are one of the few things you can add that you'll see a benefit pretty quickly in fact if you need electrolytes and you suspect that your workouts will benefit try drinking element during a workout you'll notice within 20 minutes if it makes a difference element has a thousand milligrams of sodium per serving everybody else has too little it's the sodium that makes the difference by the way if you go through our link drink element t.com slash mind pump you'll get a free sample pack of their most popular drink mix flavors with any purchase all right back to the show our first question is from from some more cowbell does it matter if you get close to failure one to two reps left in the tank through lighter weight more reps and few reps heavy weight yeah so yeah this is a good question so to build muscle the data will show that uh within reason so you get up to 50 reps or something like that it's like yeah so probably up to maybe 20 reps it's here uh when it comes to building muscle no it doesn't really make a difference if it's close to failure they both build the same amount of muscle but that's not the full answer because uh they both build different kinds of strength so one's more strength endurance one would be more maximal strength one also taxes the body more one taxes the joints more so the higher reps is harder to when you're going closer to failure you know a set of 15 reps almost a failure of squats is going to blast you way more than five reps in terms of recovery and your central nervous system and fatigue but the heavy sets are going to uh kind of tax the joints more so these are all considerations that you need to have with the rep ranges yeah i guess to add to that is like when when are you using those two methods because i think there's a good there's a good place for where um i'm going to use you know two left in the tank or close to failure with heavy load versus doing um you know something on the like high rep range like where are you where are you implementing those in like and then like how do you make that decision well all things being equal okay meaning it's still novel and all that stuff all things being equal in a deficit i like the lower reps better higher reps and a deficit just it's harder to recover from i'm already in a deficit yeah it's so demanding it's for fatigue yeah so the lower reps i tend to do better in a deficit um and in a surplus if i want to play with the higher reps then that's typically which yeah and the higher reps are i would say a little less risky in that regard but i mean if you're stopping two reps short of the heavy like that's kind of like you're already setting yourself up for like lower risk i i would agree so this is uh so right now i'm low calorie right now and so i love the three to five rep type of thing right now and part of that also is uh controlling volume because i know that when you start getting a lot of higher reps you tend to do more volume yeah and uh more volume uh when i'm already low calorie deficit is not like it's not like whereas three sets of 15 versus three sets of five the 15th more volume yeah and so you know even though there's less weight and you multiply by weight too you still end up doing more volume typically when you have uh high reps like that and so i i don't need uh i don't need a major i don't need a bunch of volume when i'm low calorie so that's when i and i'm going to lean into that one when i'm high calorie so if i'm high calorie i'm in a bulk i'm being fed um love the high rep you know training close to failure or whatever like that and really pushing that intensity because i have the extra calories to support it totally our next question is from c moss 23 how important is leg strength if you have great single leg balance great endurance and can push a sled why is there a need to lift heavy so there's two answers to this so the first one is how important is leg strength it's very important in fact all the things that you listed leg balance endurance pushing a sled requires strength so strength is intentional physical pursuit so without strength you don't have balance without strength or if strength's too low endurance is terrible and without strength of course you can't push a sled now the second answer which it sounds like you're asking kind of two different questions is do i need to do anything else other than pushing a sled um especially if i'm practicing leg balance and endurance not necessarily but you're you are definitely missing out so if your goal is all the things you listed if you did the occasional strength training session where you're challenging yourself with heavier weight you'll notice improvements in all those things so it's really up to you if you really don't want to do it that bad i guess you don't necessarily have to sled's pretty good but if you did it here and there you get better at all those other things i want i want i would love more context here um because how i am i don't want to send this person down the wrong path uh but i would love to know more about your goals um because there's other things that uh i mean learning to get really strong at deadlift and bulgarians and things like that is going to add a lot of muscle a lot of muscle is great metabolically for you so not just for strength uh but yet also for strength is muscle yeah i mean that's where all your power and and that's what uh grounds you i mean if someone was to come tackle me my leg strength is what is going to keep me from getting plowed over by somebody it's my leg strength not my arm or my chest or anything like that it's like your foundation is your your legs uh but for metabolic reasons i mean that's you carry the most muscle in your legs and so if you're trying to stay lean or healthier um it's much easier for me to put five pounds on my legs than it is to put five pounds anywhere else on my body and so that has its advantages uh right there also shape um you know if you like having curves shapes and ass uh this is gonna add aesthetics and so yeah i i guess i would want to know way more about this person uh maybe you are very happy with all those things metabolically you're great uh you got great ass and curves and happy and you got a great metabolism um could you just do those things and stay pretty healthy and longevity sure i guess you know our next question is from avery phillips 12 as a competitor in bodybuilding is going heavy at two months out actually worth it or are lower and slower reps going to make a difference two months out it's a long time yeah so um so heavier weight or lower reps tends to be beneficial for uh pre-contest for the reasons we said earlier about uh volume control so i in fact i was talking with uh our friend johnny sebastian um a while ago ago. So Johnny's competitive bodybuilder has competed in, I don't know how many competitions he's been doing for so long. And he, and he told me that he, he, he has realized over the years that going quote unquote heavy, uh, pre-contest really helps them keep muscle. Um, now what he means by that heavy is all relative. So when you're pre-contest, you're not going to be as strong as you are off season. Heavy just means you're training lower reps. Okay. So heavier weight, lower reps. And he's like, I keep more muscle. Well, here's why in, you know, what people tend to do pre-contest is they tend to ramp the reps up thinking you burn more calories, but it's a lot of volume and a deficit. And so you tend to burn yourself out. And so when you go lower reps, it's less volume, even though you're doing the same amount of sets, it's still less volume because the reps are lower. And so you end up keeping more muscle. So this is very similar to that first question, which is, you know, uh, heavy weight or lower reps, I should say in a deficit, all things being equal tends to be more beneficial because it's not, it's just not as taxing on the muscle, but it just takes more. Again, I'll use the comp. I'll use the example of squats, like a set of squats with 20 reps close to failure feels very different than a set of squats to five reps close to failure. They, everybody knows this, which one's going to make you feel like you're dying and it's the 20 rep one. So, uh, that's the benefit, but it's all relative. You're not going to be as strong pre-contest. Right. So, I mean, I would, I would, this part of me wishes I was still in the game because even, even how much I've, I think evolved as a lifter in my knowledge and experience, I would love to experiment with reducing my training even more than what I did already compared to the, cause I definitely, uh, reduced compared to the average competitor. Most competitors do exactly what you said as they are getting closer to competition. They tend to ramp up, they ramp up intensity, super sets and just doubled it. I mean, that, that their thing is like, they're, the clock is ticking. They've got four weeks left. They're trying to sharpen the body more. They want to burn more calories. And so, and, and they know that muscle is, is, or lifting weights is a better strategy, but they still are what they're underestimating, underestimating is that stress bucket and the amount that they're, they're overflowing of that and how detrimental that can be. I knowing what I know now, and even how I'm training right now, it's like, I'm, I'm like fascinated with the, how little I've got to do of the lifting. Just kind of hang on the muscle. Why I'm, why I'm losing. I probably could have cut my volume and intensity in half, even more than what I did and maintain that. The only thing to consider here, cause this is also a big consideration. So I want to make sure I say this is a injury prevention because being in a deficit, especially as a bodybuilder can be pretty nasty, lower reps mean you're handling more weight and the risk of injury is definitely higher. So that's, that's something to consider. This is why, this is why I'm saying what I'm saying right now is because I think I could have reduced the frequency and still, and train this way even. And then just, and if you were giving yourself more days off, more days of rest in between, you're less likely to get hurt when you do go back and do those heavier days. And that, you know, that day or two a week of heavy lifting is enough to send the signal of like, Oh, we still need that leg muscle. Oh, we still need that. And then your diet and activity and movement is going to do the rest when it comes to shaving, carving. I think I even made a mistake of too much volume leading into showtime. And again, not just not allowing the diet to do most of the carving way. I'm sure I sacrificed some muscle along the way. Also PEDs make a difference in this answering this question too, with this person, because you got that, that gives your capacity for that's right. And I think that's where a lot of these guys get away with it is because then that would be the pushback is, well, then how come so-and-so is, you know, Ronnie Coleman's doing 700 pound deadlifts and all this crazy stuff. And he said, well, he's a genetic anomaly and he's on, you know, all these, yeah. So it's better if they, uh, reduce the frequency of their training, just did five reps, train it to two reps short of failure, but enough to send a loud signal of you need to lift heavy weight and reduce the intensity and the super setting stuff. Last question is from MN Harris, 0 4 0 1. Any suggestions for coping with continual chronic shoulder bursitis apart from regular cortisone shots? Oh, did you see, uh, Dr. Brink answered this question? No. Oh yeah. You got to re I reposted it. It was so good. Yeah. Yeah. Pull it up while I answer. And then I'll, I'll give you his bursitis, uh, is irritation of the bursa and the shoulder. And it's, it's comes from dysfunction. So the shoulder joints pretty complex. It's actually one of the more complex joints of the body, definitely the upper body, right? So you got the, the humerus that's moving and the scapula that's moving and they move together. And then you have an AC joint that kind of plays a role. And so if it's not moving, well, uh, you'll start to get, um, irritation of the bursa. You'll start to get, you know, aches and pains. This is correctional exercise. So, uh, cortisone shots don't correct your movement. What cortisone shots do is they dramatically reduce inflammation at the point of injection. Uh, in the short term, this feels great in the longterm, not a good idea because, uh, what you see in the literature is like repeated cortisone shots actually increase risk of injury because inflammation is required. It's also that it's also just, you need inflammation, uh, for healing. So, um, for this person here, I'd say get maps prime pro, do the shoulder, uh, movements in prime pro practice those often get your shoulder move well, and then slowly ease yourself into doing the traditional shoulder exercises and then see how you feel. So Dr. Brink answered this and I actually screenshot it and repost it in my story because I thought it was such a good, uh, and it's common. So that's why I was like, Oh, that's a good question. Dr. Brink did such a good job of responding to this person that I wanted to share it. He says, first off, you have to ask yourself, why are you having bursitis? How is the rotation of your GH joint scapula? Thoracic spine, cervical spine, rib cage. If all of these are not doing their job compensation steps in and things cheat quarter zone shots are like a piece of black tape over a check engine light, figure out why the light is on and change the pattern. And so, and you know, uh, maps prime pro and because we address all, all those joints, uh, that he mentions in there and working on the movement pattern. And by the way, what's great about prime pro, especially when you're doing left to right stuff, right? It's very obvious when you go from one side of the other, when you've got an issue on one side, that's, that's, that's compensated. Symmetry is good too, by the way, for a workout. That would be the follow-up program, right? So you maps the protocol for, uh, like diagnosing yourself, trying to fix yourself. Obviously, if you go see a movement specialist like Brink, that would be the most ideal, but if you're going to try and troubleshoot this and get to the bottom of it yourself, work on all those things that we just talked about, as far as all the upper body shoulder, scapula, things like that, that, and that you're going to do all those movements. You'll notice when you do them, there'll be a discrepancy between left and right almost always. And there's normally a pretty glaring one that normally points that here's where the compensation is probably coming from is because you cannot do on the left side. You can do that wall circle on the right side. You are cheating and can't do it. It's just like, Oh, big problem there. You're definitely compensating work on that. That becomes something that, uh, something you practice all the time, getting good at that work and through the videos that we teach in there. And then a program follow it with or work in conjunction with it would be symmetry. Totally. Look, if you like the show, come find us on Instagram. It's mind pump media. We'll see you there. Thank you for listening to mind pump. If 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 super bundle at mindpumpmedia.com. The RGB super bundle includes maps, anabolic maps, performance, and maps, 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 super bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price, the RGB super bundle 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 mind pump.