If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump and today's episode we're going to talk about why most January transformations fail. We're going to break it all down for you and help you improve your odds of long term success. By the way, we have a guide that helps people with nutrition and it's three phases. It's three steps. It's called the Maps Transformation Diet Guide. It's MapsTransformationDiet.com. Go there, get the guide. It'll take you all the way through all three phases to help you build muscle and burn body fat. This episode is brought to you by our sponsor, TROSCRIPTION. They were the first makers of metal and blue. You automatically increase your energy for your mitochondria. What does it feel like when you take metal and blue? You just feel better. You have more energy, you're sharper. Take it in the morning. You even sleep better later on in the evening. By the way, they have other products as well. They have products that help with anxiety. It's called calm. They have some that you can take before bed for sleep. They have some for immune system. This is like pharmaceutical grade stuff, by the way. This isn't your typical supplement company. This is run by doctors and scientists. Go check them out. Get 10% off. Go to TROSCRIPTION.com/minepump. That's TROSCRIPTIOS.com/minepump. Use the code "MinePump." Get 10% off. All right. Real quick. If you love us, we love you. Why not show it by rocking one of our shirts, hats, mugs or training gear over at MyPumpStore.com. I'm talking right now. Hit pause. Head on over to MyPumpStore.com. That's it. Join us to show. You had a goal in January. You started along the path towards that goal. Guess what? Your fail rate. 95%. That's what the data shows. We're going to talk about why most of these January transformations fail and what you could do to not be one of those statistics. This is a. Don't be a failure. We're coming around the corner or maybe we've just passed actually that statistic as far as the time and the year. Yeah. I believe it's right around right now. It's when everybody's thought. Yeah. Most people, first of all, I think they burn out. This is on average. Obviously I'm over generalizing. They start the membership about mid-January. They either purchase it beginning or middle. And they're gym statistics. Yeah. And they get going. And they really don't start going until about February. Make it through February. Some of March, if not, start to fall off by March. Yep. April and then by May everybody's pretty much going. Oh, yeah. Yeah. By the way, this is just. This is like consistent gym industry figures. You see like a bank on it. Like a 30 to 50 percent in some cases, sometimes more, about 30 to 50 percent increase in membership enrollments in January and February. You'll see this as well. And it just explodes. And then they come and they show up and they work out and then they stop. And it's very predictable and a very small percentage of them stick around. And even smaller percentage of them use the gym. So what do you mean by that is they're still a small percentage that keep their membership. They just don't cancel. They're not coming. Yeah. And the ones that do keep it and show up are even smaller. Then if you look at larger broader data on weight loss, for example, which we have the best statistics on, a good 90 percent of people fail or gain the weight back, I should say, within a year. And that's dismal. That's dismal, you guys. In other words, if you. And by the way, if you're listening to this, you've probably done this yourself. If you're trying to lose weight, you've probably lost weight in the past and gained it back. That's the odds. So the real problem here that we need to solve is not the weight loss goal. That's not the problem. That's not the challenge. The problem is maintaining and staying consistent. That's the real challenge adherence. Because it's a much larger percentage actually succeed in losing the weight, even though it's not a huge percentage, it's still much larger than the amount of people that actually keep it off. So what we have to do is look at this problem properly. And a good trainer and a good coach understands this. We see the real problem. Just that saying, a problem well defined is half solved. And so to really define the problem, it's how do we maintain this? Because success isn't losing weight. Success is keeping it off for the rest of your life. That's how we have to define it. And so I think it's important we talk about the main reasons. As coaches and trainers, we saw that white people failed. What was it that people did that led to this terrible success rate or this super high fail rate? And then how can we fix this? So I'll start with number one. And this one, it sounds simple, but actually makes a big difference. People set the wrong goal. So I'm not talking about it's too big of a goal or they're doing more than they bite off more than they can chew. We'll get there. Because that's part of it. What I mean is someone says, my goal is to lose 30 pounds. Rather than my goal is to just work out two days a week. More three days a week. In other words, if you set the goal on the actions, the results are more likely to follow than if I just set the goal as the result and then try to scramble along the way. Yeah, another way to say that too is that they're focused on the outcome versus the root cost. Right. Like a lot of people a lot of people show up and they say things like, I'm 30 pounds overweight or I'm 50 pounds overweight. That's the problem. That's the issue. And it's like, that's not the root cause. And so I think you have to understand the root cause that got there to then first set the proper plan in place. Because if you focus just on the 30 to 50 pounds that I need to lose, then a lot of the things that you take action towards end up setting you in the wrong direction completely or cost things like burnout or just a terrible plan is a terrible strategy. So to give you an example, like just to make it kind of basic and simple and clear, you could have one person that says, my goal is to lose 30 pounds. You could have another person who says, my goal is to strength train two days a week and make sure that I get at least a 30 minute walk five days a week. There's no no results goal. It's just the goal is I'm going to strength train twice a week. That's all I do. I'm going to be consistent with that. And I'm going to go for a 30 minute walk and five days away. And enjoy the process. They are far more likely to actually accomplish the 30 pound weight loss. And the person who says, my goal is to lose 30 pounds. More likely. So it's about the process. So this is where you set your goals because remember the process is what leads to the goal that you're after or the results that you're after. The results don't lead to the proper process. In fact, if we focus too heavily on the result, then what ends up happening with the process is we go all over the place with it. And we change it up when the result isn't happening fast enough. We over correct or we do things that aren't going to get us toward where we want to go. Or we do things that are not sustainable. And so it's the process. This is where you should set your goal. And then don't worry about the result. It takes care of it. Well, not to mention the result can be very misleading sometimes. We just had an example of this right now. I'm coaching Karen. And if we were just focused on the result of we're just looking at body fat percentage or we're just looking at muscle that we gain and we get back a test that isn't ideal or doesn't show us this amazing results, then easily could throw up our arms and go like, we're doing the wrong thing or effort just give up or course correct really hard and just doesn't work that way. So many times, focusing on the result sends you in the wrong direction. And it's not as simple as the scale and how we look all the time. Those aren't the best indicators or signals that you're doing the right things. So you're far better off from out the gate, not having a goal that is focused on that and having a goal more like, I'm going to become a person this year who works out twice a week always. Just that's going to I'm going to be like, that's the goal at the end of this show. Here I am at the beginning of the year. In December come Christmas time. I'm still a person who all year long lifted weights twice a week. That's right. And I just did miss. That was my thing. Like I made sure I lifted weight. And I did it in those workouts to really start to enjoy working out. That's a joy lifting weights. How can I get there? I have to mentally tell myself and really like reiterate how what I enjoyed from that session. That's right. So so to go deeper with that, if the goal is, I'm going to lift weights twice a week, let's just say, and I know this is what I want to be consistent doing. So the goal is to do that. What ends up happening is you start to find ways to do it in a way to where you enjoy it. And then you think about the destination. You're just like, I got, if I'm going to do this for the rest of the year twice a week, and that's the goal and the result, I'm not worried about. I don't probably take care of myself. I'm not worried about that. Then what it's going to happen with my workout is it's going to change appropriately to fit what I enjoy. Because again, what's the problem? The problem is consistency. The problem isn't losing the weight. It's consistency. That's the problem we tackle. The other thing that's really important about letting go of the result and just focusing on that is that's the first step in you being able to connect the dots to the other things that are so powerful. So if you're just so focused on the weight on the scale or how I look in the mirror, then a lot of times you ignore all these other benefits that are happening. It's like, well, if I let go of the result, it's going to be a lot of things that are
and I go, okay, I'm just gonna just do be the person who works out. Then it starts to open my eyes to the other things that these workouts start to give me. It's like, oh wow. - I'm more energy. - I've got, yeah, I've got more energy throughout my day. Or, oh wow, I'm much stronger. Oh wow, I'm sleeping better. Oh wow, I'm less irritable. Oh wow, I'm more productive. All of a sudden it starts to broaden your perspective on all the other things that becoming a person who lifts weights two days a week gives you besides just how much better you may look in the mirror down the road, or how much weight you might lose on the scale. It gives you all these, and that makes this far easier to make it a sustainable thing that you do for the rest of your life. You can't do that until you let go of the result piece so much and then start to open your eyes to the other things. - Right, the person who loves working out is gonna work out forever versus the person who just loves the result. All right, so next up is people will start in an unsustainable way. And this is very innocent. And I don't think people even think that they're starting in an unsustainable way. - It's the motivated brain. - That's right, so you know, January comes around and you've got this state of mind, this hypermotivator. You just come out of the holidays, you may be getting some weight, you're like cool new year, new me. And whenever you make, whenever you set a plan in a motivated state of mind, it's always assuming, even if you don't think of this, you're assuming that this is gonna be your state of mind always. We've all done this. We've all set goals when we're motivated. And then later when we fell out of motivation, which will happen, suddenly it seems unsustainable. Like man, I know I was hyped to work out five days a week, but I'm just not feeling it right now. And so we have to understand is a motivated state of mind is a temporary state of mind. There's nobody is always hypermotivated or to put it differently. It's very rare that you find someone that's super hypermotivated all the time. I never had to get, and I never had to convince somebody to exercise and eat right when they were motivated. It was always when they were feeling unmotivated. So whenever you take a step, you have to ask yourself, is this something that I will do even when I don't feel nearly as motivated? When I feel unmotivated, is this something I'm gonna stick to? And if the answer is no, take a smaller step. Take the step that you know you can maintain for the rest of your life, start there. By the way, when you do that, and if you're able to stay consistent with that, which if you do this right, your odds are pretty high, then what happens naturally is you wanna take another step moving forward. And it just happened naturally. I'm consistent. I said 10 minute walks a day. That's what I thought I could do consistently. Next thing you know, it's like a part of my life, and I'm like, "Cool, I wanna add one day of the gym. I think I can maintain that." And then you do that. And then you end up building momentum. And by the way, this is a great part of this, that motivated state of mind occurs more frequently when you do this right. So if you love feeling motivated, which we all do, you'll actually get more of that more often if you start the way that we're saying. But if you bite off way more than you can chew right out the gates, you're setting yourself up for failure. And the data shows us, and we've experienced this. If you fail enough times, if you lose weight and gain it back enough times, there's a number that you'll stop at and eventually give up. - Yeah, well then it's truly adopting this as a lifestyle change, which I think is thrown out there a lot. Like people say, like, you know, I'm gonna change my lifestyle, I'm gonna work out, but really they're in it to fix a problem. And I think that it's very short term thinking of weight wise or body fat wise or aesthetic wise. Like they wanna achieve this thing and then get there and then be like, okay, and I can come back to, you know, how it was living. Whereas if I'm taking this methodically, this is one thing I know that I can repeat consistently going here on out and then build upon that. It's all this like, maybe it's slow in the beginning, but it's definitely a long term trajectory of like going forward and progressing versus looking back. - Well, this is the difference between the person that we say goes, you know what, I'm gonna become this person who works out twice a week for the whole year, you know, every single week. Versus a person who's like, I'm gonna train seven days a week. Like, and you're both these people are coming off the previous year of not doing anything or very little or never staying consistent with anything. And to over commit yourself to something like seven days a week is very unrealistic. In fact, you committing to two days a week from the entire year consistently would be more consistent and more than you have ever done. Yet it's so, so the goal is set yourself up that it's going to stretch you beyond what you're currently doing, which is pretty much anything 'cause you're not doing anything, you know, prior to this and go, I'm gonna build on that. So like, just because you have the availability or maybe you even start with, you know, five days, you know, you're going to the gym and stuff like that because you are in that state of mind, so, but you didn't commit to that. You said, I'm gonna at least go too. So I've seen this where you go, I'm gonna do at least that. And hey, this week is the beginning and you're motivated. So you show up there five times or you whatever the next week after that. But you know too is the minimum. Right, you tell yourself this is the minimum. And so set the bar that is stretching your capacity that it's more than what you've done in the past, but not so much more that it's unrealistic that you can do this even when you're not motivated, even when you have a hard week, even when you have some setbacks, even when maybe you get sick. And so set it to where it's like, okay, I know that even in a bad week, and when I'm traveling for work and doing this thing, I could still get to the gym two times. When we think of transformation in this context, people typically visualize themselves in a physical transformation. I'm gonna transform into a leaner, stronger version of myself, but that's not the right mentality. What you're trying to transform into is somebody who likes to exercise and someone who likes to eat healthy. That's what you're, that's a transformation. How do I transform myself into somebody that values exercise and likes it and values eating healthy and likes it? By the way, what's the side effect of that, right? Somebody who likes exercise, somebody who enjoys eating healthy, what does that person look like? Well, that's the person that you're trying to physically transform into. So rather than focusing on the result or the end of the equation, focus on what happens in the beginning. So that's why if they slow our process, 'cause when I try to convey this message to people, oftentimes they get impatient. But I wanna do this now. Like what do you talk about? It's gonna take a long time. I get that and I get the excitement around it, but you're gonna fail. If instead you say, okay, I need to turn myself into somebody that values this and enjoys doing it a few days a week, that values eating healthier. What does that look like? Well, like any real transformation takes a little bit of time. So you take that first step that's challenging, like Adam said, but not something that isn't sustainable and start there and it will build upon itself. It does every single time. By the way, the other option is a 100% fail. So there isn't a fast option, a slow option. There's a one that works and one that doesn't. The next thing is there's no plan, right? You don't have any plan. It's just go move and I guess I'll just eat less. You know, type of deal. Structure it out. Give yourself a little bit of plan. When it comes to your workout, okay. This day and this day at this time, these are the blocks in my schedule. I'm gonna go exercise on those days. What about your diet? Start very slow and give yourself a city wins. And give yourself a bit of a plan. Like a plan is a big deal here, everybody. Having no plan with this, boy, here's what'll happen. If you don't have a plan, you tend to just do a lot of everything. And either A, you see some progress initially and then you plateau. Or you see some progress and you want to accelerate that progress. But because you're already doing some of the other things, well, which one do I add more of and I don't really like doing this. And this isn't sustainable and you end up failing. Just like they say in business, right? What do they say? Failing the plan is planning to fail. It's so true with this as well. Yeah, I would argue that it's 50/50. There's no plan and then the other 50 are it's a bad plan. Yeah. Because a lot of times there's a plan, but the plan's really a bad plan. It's like a long plan. Yeah, I'm gonna do this as much as I can all the time. Cut it like it's a lot of times if you ask them, "When do you have a plan?" They'll say yes, they do, but the plan is so bad. It's just like this, it's destined to fail. Well, it's like I'm gonna go build a house. What's your plan? I'm just gonna swing in hammers, how does it count? Right, right. Every day, every day, every day. I mean, it heals into a horse. Every day that I have a moment of time, free time, I'm gonna do this thing. You're right. And it's just like, is it a big build a house without a plan? No, and you'll eventually get burnt out. You're gonna make a bunch of mistakes. You're gonna have setbacks and then you'll get burnt out and then you'll quit. So it's a lot of times it's either no plan at all or the plan is really a terrible plan because it's literally just go as hard and do as much as you can when you can. Yeah, and it's like that's a terrible plan. Totally. And then back to diet nutrition. Oftentimes people adopt a diet. I'm gonna try this one specific type of diet or this plan. The fail rates on the, it's through the roof. Instead, just do this. Just take one or two steps and I'll give you two. I'll give you two steps that will get you 85% or 90% of the way there for most people. For most people, number one, avoid heavily processed foods. I know that's not a diet, but I'm gonna tell you right now, for most people, if you just did that, lots of things would change. You'd build a little bit of muscle and you'd definitely lose some body fat. Most people I've done this with, just this one step lose 10 to 15 pounds alone. All they did was avoid heavily processed foods and they just ate as much as they wanted. The second one, eat your target body weight and grams of protein from whole food. Add those two together. You have yourself a plan that includes whatever you wanna throw in there, eat until you're satisfied and you follow that long enough, consistent enough. Guys, you're gonna fall into a nice body fat percentage with good muscle and strength. Ladies, same free.
And it's two steps. It's two very basic stuff. - Basically everybody has heard us talk about anything is raising their hand right now. Like, oh, I know, I know. Like we just reiterate that to death for a reason. It's those two things are so impactful. You can't deny what that does in terms of like it really just shapes your behaviors nutritionally. - I mean, it's a similar concept as the approach to the workout thing. It's really distilling down no doubt nutrition and strain training are the two biggest levers that we have to pull. And then the next thing you look at when you look at those two things, well, what are the simplest things that we could possibly do? Strength train a minimal effect of dose as consistently as you possibly can. So what does that look like? Couple days a week, that's it. And strain training. When it comes to nutrition, like pick one or two things that you can do differently in your diet that will make a huge difference over time and do that consistently. What's that? Process foods that hit your protein thing. You do those two things. - Those are the bangers. - For the nutrition side. So you do those things for the strength training side and a lot of the other, the main, 80% of all of what you ever wanna get out of. - Come from that. - Comes just from that. And then to your point that you made earlier about the exercising, the diet thing works the same way too. This, I've just had this conversation. I just got back from a family trip. And my cousin's husband was sitting down with me and said, "Hey man, I really want to make an effort to get healthier." And he's relatively, he's the one who I sent the blood work to you. - Oh yeah, yeah, yeah. - And ask him some things, right? And I said, "Listen, I'm gonna send you a Maps 15 program." And then literally all I want you to do is to count your grams of protein and cut out as much processed food as you can your diet. And that is like it. And just do those two things consistently. And then I said, "I promise if you do that for 60 to 90 days, this is either gonna be a thing that you love and you wanna do and then I'll give you the next layer." And it's like, nutrition is the same way. It's like, just go do those things. You're gonna get so much results from that. And then that doesn't mean that we can't take this to another level, but that's gonna take you so far. It, I know that person comes back to me and goes, "Oh my God, this is amazing." I'm seeing someone, "What if I wanted to get on stage now?" Or what if I wanted to get seven percent, like then you can get the next level and we can tweak some more things. But most people find if they were to just do that, they achieve that. In fact, they achieve beyond what? 'Cause most people that have gotten 50 pounds overweight, don't even think it's possible. They could ever look like somebody who really works out. They're just like, "I just don't wanna be fat. I just wanna get rid of this being healthy." And it's like, "Well, if you just do that, I'm gonna get you past that." In fact, I'm gonna get you a really good shape. And there's a whole other level to this if you really want to get there. - That's right, lastly, this is a huge mistake. Just 'cause most people's goals are to lose weight is they don't focus on building first, right? They wanna lose weight, so this is what they focus on right out the gates and I get it. Sounds like it makes sense. But building strength is the best place to start. Obviously, if you wanna build muscle, but I don't need to convince you of that if your goal's to build muscle. But if your goal is to lose weight, it's hard to convince you. What do you mean, "Bill"? Well, here's a deal. Getting stronger, building muscle is gonna make fat loss a lot easier. It's gonna speed up your metabolism. It's gonna make your body burn more calories on its own and it's gonna make the fat loss way easier. If you start right out the gates with just trying to lose weight, you end up in this hard place where you end up plateauing oftentimes. Your calories get real low. You've gotten some results, but you haven't gotten all the results. And then you're stuck eating very little, feeling like you're doing all the exercise and it just doesn't feel like it's worth it. Versus, we start with the build. Let's get strong. Let's focus for the next three months. Let's just get strong. Don't worry about anything else. Just get strong. And then after that, let's focus on getting leaner. Suddenly, fat comes off your body. You're eating more food than you thought you needed to and are lose weight and it's an sustainable place. That's the part that's so magical about this is to think that you can go get to a place where you get in the shape that you wanna be in and you're eating as much or more food than you ever thought you could have. And that's the difference between the person who decides to get on their fitness journey and do nothing but cut calories and move more. First is the person that's this side. I'm gonna be a person who lifts weights, get strong and then follow those steps and build muscle. It makes this so much easier. And what do we always end up finding out? How often do you get somebody who messages back to you and goes like, I'm leaning out. Yeah. Even though that's not the goal. The goal's to build muscle, build the metabolism. I'm still getting leaner. But they find themselves waste is coming in, getting stronger, eating more food. It's just, it makes this whole process so, so much easier and so much better by doing this. But it's not common knowledge. It seems counterproductive when you're somebody who needs to lose a bunch of weight to actually think I'm gonna go to the gym and try and build when they think I need to shrink. It's really counterintuitive. So I think that's why so many people fail here. And this is again, back to my point of why, I think some people have a plan. It's just a really bad plan. A lot of times the plan is, cut all this stuff, go to the gym as much as I possibly can, run on the treadmill, much better plan. It's like that's a horrible plan. A much better strategy would be for us. Go to the gym two days, the three days a week, lift weights, get strong, hit your protein and take, eat in either in a maintenance to a surplus to try and build muscle and watch what happened. Yeah, which leads me to this. We have a transformation diet guide that takes you through three phases. Phase one is what's known as a reverse diet. And so this is kind of like what we said, eliminate heavily processed foods. You know, high protein diet and combination with strength training. We're building the fat burning machinery. Phase two takes you through calorie cuts and calorie surpluses. So you go in a little bit of calorie surpluses, a little bit of calorie cut. And what you're doing is you're moving through fat loss, muscle gain, fat loss, muscle gain. Phase three is pure fat loss. And it really takes you through step by step. And we have this available for everybody right now. Go to maps, transformation diet.com. It's a guide, it breaks it all down for you. It's very inexpensive. Once again, maps, transformation diet.com. You can also find us on Instagram. It's MindPump Media. We'll see you there. Thank you for listening to MindPump. 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
[email protected]. The RGB Superbundle includes maps and a ballac, maps for performance and maps aesthetic. 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 bag 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 MindPump to your friends and family. We thank you for your support. And until next time, this is MindPump.
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