If you want to pump your body and expand your mind, there's only one place to go. Mind pump! Mind pump! With your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this upcoming episode of Mind Pump, we talk about, well first off, Justin sings a beautiful song. Oh my god, just wait. Sounds just like Michael Jackson. I wish! In my opinion. We talk about our go-to dance moves. Adam's got some great insight on that. Total secret. And I try to talk the guys into a nudist colony. Which he always does. And then we get into fitness. We talk about high school coaches and how they train deadlifts and squats and some of the pitfalls of training young athletes. We talk about opening a gym fresh out of college. You're not going to want to miss that advice if you're a potential entrepreneur. Hashtag don't do it. We also talk about the decent amount of lean body mass you should have for your size. And then at the end, we talk about sugar detoxes. Also, we're going to be getting a lot of new listeners coming up now. We've been on a few podcasts. So a lot of you may be first-time Mind Pump listeners. And we talked about this amongst ourselves. And what we wanted to do is put together a starter pack or a starter bundle. I'm super excited for this. Like when you break down the total on this, this is like over $300 value worth of stuff. And if we all agreed that if we were to pick like, okay, what programs are the essentials. Yeah, the essentials that everybody should at the bare minimum have. Yeah, what would we do? And here's the thing, like we examine like why we do what we do. And really why we do what we do is we want to deliver excellent information and give people the tools that they can have to train themselves efficiently and effectively so they can get all the results that they want. But also doing it way where they don't develop muscle imbalances, where they've got great movement and they're not wasting time in the gym. They have more time on their hands to do the things that they love to do. So really just pouring all of our expertise into expert programming. And what we did is we said, look, we got all these new listeners. What would we give people to get started? Like if someone wants to get started with expert exercise programming, someone wants to come in and get more fit, get stronger, build more muscle, burn more body fat. What would we give them? And it wasn't a single program because we know new people are going to probably need a correctional component. Some imbalances out there. Yeah, they're going to need a foundational component. They're going to need some help with nutrition and they're going to need guidance along the way. So here's what we did. We've included Maps Prime, which has a self-assessment tool. Maps Anabolic, which is our foundational workout program. We've included the nutrition and fasting guide. So it's going to help you with nutrition. And then because you're going to need guidance along the way, especially if you're brand new, we're giving you forum access for free. And our forum is made up of over 2,000 fitness professionals, trainers, competitors, and other like-minded individuals where you can ask them questions. You can post videos of your squat and your deadlift and where they can help you out. They can help coach you along the way. All of this, if you purchased it separately about $348, this month we're going to do it for $147.  Yeah, so it's all for all you new people.  It's the starter pack or starter bundle. Not quite sure what we're going to name it yet, but it's going to be one of those things. You can find this at mindpumpmedia.com. You are not alone. I am here with you. Though you're far away. I don't know the rest of the song. It was about to inspire me. Who was that? I know that. Michael Jackson. It's Michael, dude. What's wrong with you? That wasn't very Michael-esque. What are you talking about? I think you need to get higher and grab your crotch. If you would have done that, I would have got it right away. Did his spirit just go inside you there? Yeah, a little bit. I had a little bit of that. Isn't there rules for you guys? There are certain people that you're never supposed to try, right? Dude, you know what? Michael's one of them, right? He was trying to challenge me to come up with a different song. And so what I was doing was, what I made the mistake when I went one time, I went to go do karaoke, and I tried to sing a Michael Jackson song, and it was like so bad. Like it was the worst. You sang bad? Oh, horribly.  It's like, that's not one I want to try. And he dances, you know what I mean? And he's entertaining as hell, and he's got that, yeah! I just don't have it. It just explodes out of you though, a little bit. I feel like a big fan. I'm a huge fan of Michael Jackson. Really? You kidding me? Yeah. I never watched him live. Did you like him? He's one of those ones that I wish that I wouldn't saw.  He's coming nearby. I should go get this. And I'm like, he'll be around another time. I was never a huge fan. I liked Michael Jackson though. Wow. I could sense the creepiness. I think a little less of you though. No, I could sense that he's a creepy guy. No, man. I'm kidding. No, you couldn't. Wait a minute. Hold on a second. No. How could you not sense the creepiness?  He had a monkey named Bubbles. Yeah. That's all. He made his own playground. You're like Captain TMZ over here. Oh, the tabloid. I liked his music. It's real life. I liked his music when it was like Motown, Funk a little bit. You know what I'm talking about? Yeah. When it was like, We need Jack up his nose. You know what I'm talking about? He's way better than Jack up his nose. I've liked everything he's done, because I feel like him and his sister both have evolved their music with time. That's what has made them so timeless and awesome is that they're one of those bands. Aerosmith did a good job of doing this also. There's some bands and some people that are so talented that even though they have a sound to the way they sing or whatever or their band, if they've been around for 20, 30 years. Usher tries really hard to sound like him. Not even close. No. He dances like him though. He does. Awesome. I think what's his name? What's the other guy? Bruno Mars is very talented. He is. I wish like he sung more songs like Michael. Yeah. He did that one with the Uptown Funk or whatever. That was so good. It was just great. He just came through. That's the only song I like of his. Yeah. It's not even his. It's like it's the band that plays behind him. Bruno Mars is a little guy. He's a little guy. Like how tall? Like real little. Really? Yeah. Like Filipino, right? Yeah. Or Hawaiian? I don't know. Was he a Michael Jackson impersonator back in the day? Was he? When he was a little kid. That would make sense. Yeah. I might be making that up. Yeah.  He's talented. He was talented. He was a decent show. I wasn't impressed. Oh, you saw him? Yeah. No, I've seen him at least once. I might have seen him twice. You guys have seen a lot of concerts. I've seen very few. You want to know the concerts I've seen? What's your favorite one? So I've never gone to a concert, actually one. I went to one concert voluntarily. The rest of them were all forced. Drug too? Yeah. So as a kid, my first concert ever, my parents drug me to Yanni. No, they did not. Yes, dude. Do you guys remember Yanni? Wow. I don't. Yanni. Come on. There was no vocals. It was all synthesizers. Oh, wow. And he was this Greek dude with like... You've probably heard it in an elevator. Curly, like curly kind of greasy looking hair.  He played the keyboard. He's talented, but... Get crazy. Like, come on. And so check this out. So we went to the concert. What's almost bad is like Michael Bolton. Dude, was that like your follow-ups concert? So you know how... You ever seen your parents dance? How embarrassing that is? Oh, my God. Yeah. So I'm 12. Me and my cousin went because our parents pulled us. And this guy's playing the synthesizers like crazy. And like my uncle and my aunt and my mom and my dad, they're like, God damn, it's so good. Oh, my God. And they all start kind of like dancing. Swing and throwing their hands all weird. And I'm just like... I'm totally gonna... Awkward white people just... Yeah. I feel myself right now. What was the move before the fist pump? What would you do when that happens? Like, music overwhelms you with emotion. It's a lot of shoulders. It's like this. It's like... Is that what it sounds like? Kind of lean back. Oh, that's a good question. That's a good question. That's a good question. What's your go-to... Like, you're really driven to... There's Yanni right there. Look at the picture. Oh, he's handsome. He's handsome. He's got an incredible stash. Incredible stash. If I had hair, I'd grow it like that. Yeah. For sure. It'd be too much, actually. So, imagine... So, what's this? You're real quick. What is your go-to? Like, you're just... And I'm not talking about your dance move. We're like, oh, I gotta dance. My wife's making me dance. Like, the music, literally.  Like, what's your move? I just shift, man. What do you mean? Yeah. I shift left or right. You could actually... You've got moves, though. I've seen you dance. Yeah. But the problem is, like, it turns into like... I pretend to be like Michael Jackson and then it gets really bad. Really? Yeah, because like... We're on different... We're on different rhythms. And my wife always... She does a lot of, like, bouncy stuff. You know what I mean?  So, it's like... Sometimes it syncs up and it's like, yeah, that song was awesome.  It just doesn't work. What about Adam? What's your move? Well... Like, your move... Like, the music's hitting you. I like to think that I can feel the music. But, you know, if I got to it, and I'm not sure, all else fails, you jump. You just... You jump. It just doesn't matter, right? You just jump to the music, brother. It's okay. Big-ass Adam jumping around.  Everybody jumps. Jump around. You know what I'm saying? Like, if you... Worst case scenario, if I can't quite get the beat right, I can't feel my groove, which I'd like to think I can do that with most music then. All else fails, just start jumping. See, for me, one of the reasons why I like techno or electronic music is because you could just... Because you're Italian. Nobody really... You don't have to dance. Because you can't miss a beat. Yeah. That's techno. I don't know where you were doing, Adam. You were doing something weird there. Justin is obviously way better with sound effects than I am, but you got the point. You got the point. It was fast. Mariachi. That sounds... I feel like that's... It's techno mariachi, right? That's like a silent film music that you just did. You know what I'm saying? That's like the villain coming out from, you know, the woods. The point is that it's... Lots of beats really fast and you can't really be off beats. So it's perfect for white people.  She's like, why are you doing that? Why are you doing that? Shadow box. That's a good go-to move. All else fails, do the shadow box. And then when I was younger and if I was dancing with a girl, I was just like, I'm just gonna grind because I'm gonna get something out of this. My dancing is horrible, but I'm gonna get close. Yeah, that's the go-to. Body contact. Music slows down, right? Music slows down and you just start thrusting your hips. Oh, no, I grind for everything. Fast music, slow music. I'll just grind my way to the end. To hell. I could just... Angry grind. Have an accident. I grinded it too much. Sorry honey, I'm done. I really, I really dislike dancing. I'm just not a big fan of it. Can't last very long. Hey, you, your girl last weekend went to the place that... Refuge. Refuge. How'd she like it? She loved it. Did she? Yeah, she thought it was really awesome. Sounds like a nightclub. Yeah, she goes to nightclubs by herself and she finds people to bring home for it. No, it was, it's a spa that Adam went to. You wanna check him out? Oh yeah, the one that was the outdoor. With the cold dip and the hot dip. I'm gonna take, I'm gonna actually... I wanna go to this, by the way. Well, because it's co-ed and it's not like your normal foofoo spa. I was impressed, man. Is it, yeah. I'm not a foofoo spa guy. As much as I do the toes and I like all that stuff. Yeah, that's kind of, that's interesting. So you say that. Yeah, it's no, it's a very cool vibe. I would literally, I would go with the three of us. Just three guys? Yeah, I would go, I would just... So the spa? Let's spa! Everybody, let's do it. I know, it sounds off, right? Right, a little bit. I'm down. Why, I mean... Can we get like a group massage? Whoa. Well, the massage... Are we going too far now? The massage part of it is the part where it's kind of like meh.  And then you have like hot and then super hot and then you have the saunas and the steam rooms. So... So this level. And I think we should do diers and like... I think we should do that and you know what else I just, I just learned about the other day. Did you guys know that there's a, like a, I don't know if it's a nudist colony, but it's like a... I'm listening. It's in the Santa Cruz Mountains. I can't remember the name of it.  No, I've heard of it. Oh, he's heard of it. I've heard of it. What's the name? Okay. Justin, you should know that. I know what all the nudist beaches are. That's all right. Well, it's like, I guess it's like... Which, by the way, are never... They're not... What do you hope for? Have you ever been to a nude or topless place that's actually like, wow, this is awesome scenery?  I'm not going to check people out. I'm going to be free. Oh, my God. I want to be free.  Not me. I'm going to check out all the tits that are running around me. Are you really? Yeah, absolutely. No one's going to let you in their nudist colony now. You just let everybody know you will. Yeah, this is just between us right now. I'm not telling anybody else that. I'm not telling the owners. That's why I'm like a perv. I think we should go to a nudist colony or a nudist beach or something like that because it's good to shed your clothes and be free sometimes. Wow. That is such a hippie. You know what I'm saying? Oh, there it is. Can we hold hands? Lupin, Los Gatos. Lupin.  Dude, that'd be so fun. I feel like no... None of these naked people work out. Yeah, I feel the same way. It's like flat asses and stuff. I'm so free, you know. Yeah, I work out.  If I just want to be free and naked. Yeah, but it's not the same when you're not around a bunch of people. That's the freeing part. How do you get the free thinkers to lift? What do you mean? I feel like there needs to be a program for these hippies. There might be some fit people you don't know. You have no... Well, according to that picture, it doesn't look like it. Look at that. There might be one. Come on, that's just one. There's a few. There's a few booties. There's one in there. Yeah, I see. Five reasons to get... That's like a bachelorette party. That's like a bachelorette party. They just happen to get there one time out of the party. Yeah, right? That's like the advertising front. Of course.  We're going to sell this really hard. Is that guy doing a nude plank on those other two dudes? That's a little more accurate right there. That one is the accuracy. This seems like...  You know what? I feel like it's going to be a lot more hair though. That's a lot of good looking place. This beach, there's a lot of hair. No, I've seen a lot of... So here's... Wow, what are they doing? They're balancing someone. Naked. So here's the thing. See the hiking? You know what? It doesn't look good though. This is the part that doesn't look good when you're naked, but then you have shoes and socks on. So they go hiking and they have hiking boots. Birkenstocks. And then they're naked and that doesn't look right. I think we're going to be naked. Well, and it also defeats this whole purpose of being like free and grounded.  You know what I would do? Like how hippy and grounded are you really? You know what we should do? We should go to the Slupin Lodge. We should go there and just wear a t-shirt. Yeah. You know what I mean? Just come in just the bottom half. Yeah, just be naked from the bottom down. I told you guys that already... But have a shirt that's just long enough. I want to wear socks and shoes. I walk around my house like this all the time. No pants, no underwear. Just t-shirt? Just t-shirt. Is it long enough to cover things a little bit? Yeah, just hanging out. Is it really? Well, you got long shirts these days. Yeah, well, those... I don't wear those ones. Yeah. I wear my mid-drifts. So it looks like... Okay. It looks like Adam's in a nightgown. So you see happy trail and business. That's what she gets. That's great. Business. That's what she gets. So I'm a happy trail to my business, honey. Yeah. My girl likes it, man. Well, I don't know... She digs it.  She wears weird stuff. That's... Wow. That's weird. It is different. I like it when she just thinking is... Okay. If the fans want us to go to that, they should let us know and we should do it if they want us to go. You think that's a good idea? I'm just going to put the pressure on you guys a little bit. What does that say, Doug, about incomes? 20 to 30K, 13 undertakes. Oh, they're just showing... Demographics. It looks like the majority of the people that go... These are the naked. ...are between the ages of 36 to 55. So there you go. Not too many 66 to 80-year-old Adam, I'm sorry about that. Well, I'm not in your wheelhouse. Yeah, sorry. Totally in your wheelhouse. Dude, soccer moms are my wheelhouse. That's 40, 40 to 50, dude. Oh, I thought it was a... What's he, the age? A little light on the 18s for you, so I'm sorry. Yeah, great. Exactly. Sorry about that. The ages move up, though, as you get older, though, Adam. So what was considered older for you back then? No, that's the difference between you and I. Mine still say normal. I'm getting closer to my soccer mom age and so we have more to talk about. So when you're in your sixties, you're going to be into the younger ones then? You're getting... Well, yeah, technically. So I will be into... I'm just going to stay in that... I'm just going to stay in that wheelhouse no matter how old I get, where you, on the other hand, are creating a major gap between your wheelhouse. What are you talking about? No, my girlfriend's not that much younger than me. Soon your wheelhouse... Is that your daughter? Or is that... No. Somebody you're into? That's not happening. That's not happening. But I think we should go to Lupin. I'm down. I just want to see Justin naked. I know you do. That's why it's so awkward. Dude, can we please... Can we please help some of these fitness people out? Let's just, for another way to get me naked. The Eagley Qoz! Today's QuoZ being brought to you by Qymericoffee. It's the only coffee that is infused with all natural notebooks for a cleaner, calmer and more focused buzz without the crash. Click the Qymeralink at MindPumpMedia.com and input the discount code Mind Pump a Checkout for ten percent off. It's The Motherfucking QuoZ. The eagle has landed. The eagle has landed. Quiqua. All right, our first question is from Adrian Morales Jr. Y'all been talking about imbalances with people working out with squats and deadlifts. What do y'all think about high school coaches using those lifts when it comes to strength training? Would those exercises done wrong have long-term detrimental effects? So to answer the last part of the question. How y'all think about that? Yeah, so. Well, you can't answer this. You didn't play sports, so you just sit this one out. He's talking about deadlifts and squats. Yeah, it's sports in high school, though, coach that's teaching this. So you can't answer. You definitely can't be the first one to answer. It's just an adjuster or me who answers this first. Then you can put your two. Then they're going to have to wait to get the right answer at the end. I had a terrible coach. So I think that's what matters more than anything else. So I do know that there's some private schools and there's some high schools in our area now that have some legitimate high school coaches that are teaching good technique and good movements. And if that's the case, I think it's an excellent place to start at a young age working on the mechanics, lightweight, working on the mechanics and just doing the repetitions. Now, that being said, I did not have that. I had a coach, a basketball coach that was telling us to lift. He was telling us to do calf raises all day long for basketball to increase our vertical and wear strength shoes. Cause you like the strength shoes, yeah. Yeah, so I'm wearing strength shoes and I'm doing calf raises all day wondering why my vertical isn't going up because I don't know how to squat. So, you know, it really, to me, it really depends on who you get, right? I think, and then knowing that, like if your coach is sitting there and he is really breaking down the mechanics and paying a close attention to the detail to your form and technique. Which I mean, the concern there is like that is not like the majority, right? So this is something that is an issue that, you know, is worth talking about because when you're going through high school and you're going through these sports programs, a lot of these coaches, they'll take, they'll take programs from colleges or they'll take like, take you through like a program that they'll find online, I guess, these days and kind of run you through it. But everybody just kind of doing squats and groups and no real, nobody there to kind of articulate all those different points to look out for and to show you like proper form. And how to accomplish, you know, it's a really skilled move. So if they don't treat it as such, you know, there's a lot of long-term damage that can occur. Especially at that age, right? Yeah. At that age, you're really developing that, that connection and that pathway and you don't want to start, it's kind of like that, what they'll tell you like, if you start golfing, right? People will know, someone who's like a professional golfer will always suggest to somebody who's wanting to get into golf, like take lessons first, like go get a pro, spend the money to have someone. And I think that's the point really to drive home is to make sure that you educate yourself and to make sure that you know these lifts or you go seek out like a personal trainer or you go get some information yourself to make sure that when you're going through these mechanics and going through these lifts that require a lot of skill, like you're very versed in this. And then hopefully you have a good coach that will reiterate these points. But I mean, it's crucial that you get the education for yourself to improve upon. But... Well, the short answer for the end of this question is would those exercises done wrong have long-term detrimental effects? Yes, of course. Any exercise done consistently in the wrong fashion is gonna create poor recruitment patterns and cause problems later on. But here's something interesting to think about. High school coaches have done strength training with these young athletes and have gotten away with it because they're dealing with young athletes and younger kids can get away with things and can improve in spite of the fact that they're being trained wrong. Now that being said, here's something to kind of ponder over. Kids today present muscle imbalances and recruitment patterns that are a lot worse than kids of yesterday because kids just aren't... They're just less active, yeah. I see forward head and rounded shoulders and bad posterior pelvic tilts and anterior pelvic tilts and all these deviations. Now in kids, and I mean, you never saw that, those kind of... Forward head in particular. I've trained some young kids relatively recently and they'll come in. You're talking about a 15-year-old kid and they're just... They've got forward head like you would find on videos.  They're just not active like they used to. They're not playing like kids used to. So then they go play sports or they're gonna go lift weights and the coach is trying to have them do certain things and luckily there's a little self-selection because kids who play high school sports probably played sports growing up but a larger percentage of them today are maybe doing it for the first time and they're doing squats and deadlifts and they've just got all these poor recruitment patterns because they haven't been active like they were before. So coaches need to be more educated and I have, I mean, for the vast majority of high school coaches I've run into are not very good at training the basic movements. Well, the problem I see too, and I'm sure you remember this, especially with football, is you get this competitive nature amongst the kids too where it turns like, and I remember in my high school... It's the numbers you can produce. Yes, it was the 500 Club, right? Who could bench squat and deadlift X amount to be over 500 pounds and so the kids become so motivated on how much weight they can lift versus how well they can lift the weight. And at that age, it is so more crucial that they focus on the technique of the movement and the lift than it is how much weight. Just like going back to the golf reference that if you're just learning how to golf you should not be like focusing on oh, you're trying to break drive records. And I'm trying to hit the ball 300 something yards like, no, you're just trying to make good contact with the ball and work on your swing. That will come later down the road, just like your mechanics in a compound lift like a deadlift or a squat overhead press, bench press, all these really technical movements. It should be about how well can I perfect this movement and how well can I control this weight, especially at that age because you're really laying the foundation on how you're going to do this movement over the next 10, 20, 30 years of lifting. Only these compound lifts are so crucial because it's the baseline of strength that you're going to pull from in all and it translates very well in a lot of these explosive type movements and getting that kind of ground force that you need to generate. So I understand why coaches tend to add in like these compound lifts and then also like even sometimes power lifts to get these kid athletes to respond and get that kind of power and force that they can generate on command. But it just really, you just have to, like Adam was saying, you have to be conscious of not overloading your body just to produce numbers and be competitive with that, which is really hard for kids to grab onto that concept because they're still just thrown into the competitive nature. And what kids understand is, oh, I'm going to lift more so I'm going to be more effective at football. The reality is control is what's going to make you more effective, not necessarily just how much weight you can lift. And here's an example.  And there's a joke, right, where they call old man strength. You can have all the power in the world but if the tires aren't connecting to the pavement, you're not going to go anywhere. So your strength in the gym is going to be less translatable to the field if you don't have good control. Somebody who can do a good controlled 200-pound squat is going to have more effective ability on the field than some kid who does a sloppy, added control, knees moving around, 250-pound squat. Even that 50-pound difference isn't going to make up for his lack of control. And I'm not just talking about injury. Of course, you're also reducing injury with that but besides that, you're reducing your effectiveness. This is why we all agree and God, I wish, I wish I knew what I know now, training as an athlete as a kid back in the days because as crazy as it sounds and I would have never desired doing this as a kid, I would have put myself in gymnastics. If I could go back, I would have started in gymnastics, learn body awareness and control that first and then moved myself into power lifting and then Olympic lifting because I think if I would have laid a foundation like that, who knows where I'd be. I'll tell you what, if you're a high school coach or a high school student, one of the best investments you can make honestly is to follow excellent programming, maps prime and maps performance. If I was a high school coach right now, I would get those two programs and I would just use them on all the students so they could follow the right kind of programming, exercising and priming would make a huge difference in their performance. And then add in with the skills training, so as you're building and you're changing your body and the recruitment patterns, now making sure that you're also incorporating these skills. So now you can see how as your body changes, like I can still kind of keep in tune with my skill and make sure that I'm keeping that sharp.  I went through this. A lot of times like as you change positions or your coach kind of shifts you around and wants to bulk you up or add weight, it becomes essential to make sure that your body moves the way that you desire it to move while you're focused on adding mass at the same time. Next question is from Christopher Jones, IRL. If you were fresh out of college with no money, how would you go about opening your own gym? I wouldn't open a gym, for sure.  So people who love to work out love the iron, love the gym. I was one of those, I was a young kid, 14, and ever since I was 14, my dream was to own a gym, but it wasn't because I wanted to be a millionaire, it was because I loved the gym. And that's the attitude. If you think you're gonna open a gym and it's gonna make you super successful monetarily, the odds are pretty small. Gyms typically don't make much money and there's very few exceptions to that. So that's number one. Do you guys see how popular that is right now? I don't know how much, I know you guys aren't, I follow more of these guys, right, that are these fitness Instagram celebrities and this is kind of the transition they all do. They all build their social media focus, they all add and put it into a gym. And then they leverage it and then they get themselves a gym, which I think is so crazy to me because it's the opposite of what I would do. I would actually build that to work my way away from doing a brick and mortar business because we know how challenging that is to make a lot of revenue. Like you said, that matters a lot, right? If all you care about is saying, hey, I have a space, it's neat to come into our facility and be able to train whenever we want to and do whatever we want to. In fact, I trained naked in here the other day when nobody was here because I could do, yeah, absolutely cameras. Which bar did you use? Yeah, I did that. Did you use the bench?  I was like, why does it smell in my chair? So, I mean, those things, that's cool. It's kind of cheesy in here. The overhead of a facility like this is ridiculous. And to produce the amount of money to pay that off is crazy. And then to try and grow it to make six figures or more, you know, there's a lot of hustle and grind and then you just run out of hours in a day and I don't care if you're charging top dollar, you'll see if you do the math, how many clients per hour you have to train. When I owned my facility, it was a small wellness slash personal training studio. It would have been a lot easier to be a trainer renting space in there than to be the owner, to make money. Way more freedom, could have made way more money. I didn't have to worry about much stuff. So again, if you're in it for money and there's certain lifestyle you wanna have and it requires a certain amount of money, going into a gym or buying a gym, probably not the best idea.  You just wanna live there and be there. And you wanna be in there because you do work a lot of hours in a gym, bottom line.  You have to be there. Then go for it. Now the way you go about it, first of all, if you don't have any money, I don't suggest you open any business. You need a little bit of money to do so.  You're in for about five years of not making money. Let's talk about the experience because I've had a friend that, I kinda helped go through the process of getting certified and really wanted to become a trainer. And then his first inclination was, well, I'm gonna open this gym. I have this great concept in my head that would be awesome. And I'm like, you haven't even really trained people yet. Like you haven't got all that time under your belt. You don't know the timing of like, when a client shows up, how to run them through the program, like what the retention is there, like how to market myself properly, like what kind of forms do I need? The insurance, like all these things can be accomplished as a personal trainer, as an independent personal trainer, if you need to go that route even, there's levels to this. So to say that like, and I'm judging just based off of like, maybe they do have this experience already, but as far as if they don't, and they're just coming out of college and they haven't put that kind of time in already as a personal trainer, I would definitely caution and say, hey, on my opinion, you should go immerse yourself into the gym setting, learn the business, go through the process, be the small man on the totem pole, work your way to the very top, then the next step, do like replicate that on your own as an individual, learn how to find clients, where do you get clients, how do you drum up the business of that? And then if you're just amazing at that, now we can talk about it. That's a great point because- That's incredible advice. Yeah, that's a great point. And this is the exact advice that I gave to so many of my trainers that work for me. And I don't know how many of them that I just kind of shook my head. And I was always supportive of anybody who ever worked for me and wanted to see the best for all of them. But inside I knew that they would go off and they would fail because they were working for one of the largest fitness companies in the world. They had all the resources at the disposal. They had over 2,000 people walking in their gym every single day because the company was spending $25 million a year, something ridiculous like that to advertise. To build your business in a facility like that is like a wet dream. It's the easiest thing in the world for a fitness trainer.  So I think Justin's advice is brilliant, is go somewhere where you have a secure hour, hourly wage that they're going to pay you and they have clients that they can feed you right away. Use the leverage from that company even though you're not making top dollar, you're not being able to charge $150 an hour, whatever it is you wanna charge the trainer and you prove to yourself that you can work your way up to being the top trainer in that facility. You can build that type of reputation. Now you've kind of proven to yourself that you are that good. You could take some of those people and then start your business outside of that. Now this is one way this is what I would tell, I've told trainers for 10 plus years of my career. Now where we're at now and if you just came out of college you don't feel like working for a gym with that. I would actually, I'm so fascinated with the social media world and the ability to connect to people virtually and what we can do. What I did with my, I could have used this to do just what you're doing right now, the business that we currently built. So when I turned on my Instagram, it was for the purpose of building a fitness business around it. I had no intention to connect to people and date girls off of it. It was I'm starting this thing to build a business because I had met other people that have built a social media following and have made six figures plus from an Instagram or a Facebook. So that motivated me to do this. Now you could do this as a trainer where you and I'll tell you I used my fat to fit journey.  I would be posting pictures of my transformation, the progress of that on Instagram. And I would share with people what I was doing and all the knowledge that I had that I'd obtained over the 15 years of my career. I would share that. And a lot of that was counter to the current culture that's around fitness right now and how to get in shape. So I knew that I would be polarizing for a lot of people in the fitness industry. So I gained some attention from that. And when you watch somebody who was at 20% body fat and you saw me drop all the way down to 2% to get on stage and compete, I knew I would gain a lot of traction. From there, naturally people were asking me tons of questions and wanted information. So this is where I transitioned into my virtual coaching business. So from there, I built a website and then I paid somebody to do it all automated. So literally I would just get an email sent over to me where there's a questionnaire that people filled out. And I started off, I believe I started with like, I wanna say 175 or $200 a month. And I eventually worked all the way up to where I was charging $500 a month for somebody to do coaching with me virtually. And that would be a great way to build capital and build a clientele that would then allow you to leverage over into a brick and mortar if that's really where you wanna go. I tell you what, if you do the math, if you really figure this out, right? Cause back when I opened a gym, social media was non-existent. Do the math, right? If it costs, let's say it costs you on average, I don't know, $70,000 to $150,000 to open up a gym, which is probably gonna be the average, right? Wouldn't you guys agree? About $70,000 to $150,000 to small facility. Small facility. On the low end, for sure. Yeah, a small one. Imagine if you took half of that, $30,000 and spent the same amount of time and energy and that much money on building a social media business, how much more payoff you would get. You wouldn't have an overhead. Totally. You wouldn't have rent. You wouldn't have to worry about all these trainers working for you. You probably would make a nice dent into the market. You don't need to be like the number one Instagram anything. You just need somewhat of a following and you'd make more money and have more freedom to do so. And the second thing is, just kind of along the lines what these guys are saying, is running a gym, nothing will teach you how to run a gym like working in a gym for years. There's no school that you could do. There's no business school. There's nothing you can do that's gonna prepare you for that. So if you come out of college and you're like, I love gyms, I wanna just open a gym, you're totally going in blind. You have no idea what's going on and what goes into it. So definitely 100% will increase your odds dramatically of success if you work in a gym and succeed in a gym before you go open your first gym. I cannot caution you enough that this model in my opinion is a dying model. The brick and mortar 3000 to 15,000 square feet, either private training that you have trained or a membership-based gym is a dying model. Where technology is going, where group classes, crossfit, orange theory mentality where you have this very, very small two to 3000 square foot location, people pay a membership, there's group classes. That is the model currently that's very successful. So just know you're gonna be competing against that directly. But even further along than that, which is why we've moved completely over into the social and virtual world. Everything else is this way. Fitness has just taken a while to get there because fitness is such a personal business. Well, you open up a 10,000 square foot gym, which is small and you wanna charge memberships and you're competing with 30 something thousand square foot, 24 hour fitnesses and LA fitnesses and goals all within five miles who are bigger, have more equipment and charge less than you.  And open longer hours. It's been longer, I mean. More amenities. I mean, it's gonna be very difficult. And yes, there's definitely gonna be people who want a smaller feel and a better atmosphere, but not enough. Yeah, not enough. To make the kind of money you want and people will not drive more than five miles from their home to a gym, typically. Not only have all of us done this already personally, but we also still have friends that are in the field and continue this hustle and grind. And it's a hustle, man. Oh, I did it for 12 years.  They make it sound like it's just this, oh, it's so awesome. I have my facility. It's so great. It's my place.  You gotta be working 10 to 12 hours every single day, six days a week, just to be able to break even. And it's not really scalable if you're somebody who has big goals financially. How do you scale that when it's you that's running the place? Very difficult. I ran into that myself.  We always do that.  I don't want to be that guy for you, but you need to be thinking, if you're gonna be really successful on what you're doing, you need to be thinking three to five steps ahead of where everybody else is currently at. And just because you see, you know, who just Bradley- Well, it's like any other business. Bradley Martin, The Lost Breed. Who else did I just see recently? These are all Instagram famous kids or whatever that have now transitioned their huge following into opening a gym. And I sit there and I just kind of shake my head because I'm like, man, that's- Like why? Yeah, why? That's a lot of money. It's self-serving. Or that's a little return. Yeah, it's just self-serving. I think it's a lot like any other business. I mean, you need to know the ins and outs. Like, and you need to, you need to do the time and do diligence to really investigate, you know, the process and all the, you know, everything that goes into that. So that's just why we caution. Quick interruption by our sponsors, you guys. Lots of people have been asking us how they can support the Mind Pump Mafia family. Our first one is our Chimeric Coffee that we love. You guys go to ChimericCoffee.com. That's Chimeric with a K for 10% off. Don't forget Mind Pump at the checkout. We also have our bigtopbeardcompany.com for 33% off. Also Mind Pump at the checkout. Also Brain FM, we talk so much about this for sleep and meditation. It's Brain.fm for 20% off. Also Mind Pump at the checkout. You guys, we also talk a lot about books on here all the time we're using that Audible. You guys can get a free trial, 30 day trial, plus one free audio book. If you go to audibletrial.com forward slash Mind Pump. And then last, we get lots of people asking about Ben Greenfield CBD supplements.  You go to getnaturedblend.com forward slash Mind Pump for that discount. Next up is Devon Shredderson. How do you know if you have a decent amount of lean body mass for your size? You know what I like about this question? Is that it highlights some of the issues that people have with exercise. So number one, there's definitely an essential, and I'll tell you, there's definitely an essential amount of muscle and strength that you need. So if you can move with good mobility control and you can do what you wanna do and you're not hurting yourself and you're not exhausted all the time, you have the amount of muscle that you need. Now, when people ask this question, how do you know if you have a decent amount of lean body mass? Well, who are you comparing yourself to? I mean, do you like the amount of muscle you have? Then you're good, then there's your decent amount. If you want more, then build more. I mean, one of the big issues we run into with fitness is we compare ourselves to other people and we ask questions like, is this a good strength that I'm at or am I lean enough or am I muscular enough?  And this is a path, this is a path of unhappiness. It's a path of insecurities and it will drive you to train yourself and eat in a way that is not beneficial to your mental, emotional, and physical health. So when you find yourself asking questions like this, you need to ask yourself like, what am I looking to do? Who am I comparing myself to? Because there's only one you. And you're the only one you should ask this to. That's it. You shouldn't ask it to us. I also think that maybe the question's not worded. Ideally, I think strength for your size is a better question because I think that there's better markers for that as far as how much strength should I have for my size? I think they're- Again, that's comparing, strength is compared to what? Well, it isn't, it isn't. I think you should be able to squat your body weight. But that's compared to what? Like yourself. Your body weight. See, that's my point. Let's say you just want longevity, good mobility. You like to hike. Yeah, but- Maybe you don't squat your body weight, but you got all the- I know that we love to go as deep as possible on every question, but sometimes it's a basic question with a basic answer. And I think wording it lean body mass is that super objective that is having to compare yourself. But strength to your size, there is a decent ratio of squatting, overhead pressing. And I wish I remember what the formula was for each one of those. I know what the formula is to consider yourself gym strong. But, and the number is like, if you could deadlift twice your weight, you've got the gym strength. If you could do, no, sorry, three times your weight, you're really strong, right? If you could squat twice your weight, you're really strong. If you can bench one and a half times your weight, you're really strong. Well, that's all really strong. Those numbers are the ones I know, but- No, I'm talking about like, but you should bare minimum.  And that's not healthy for long time. Well, 95, I could see that. That's okay. So that's where I'm getting at. We don't need to go so deep and say that, oh, it doesn't matter.  Like you can answer the question without being so- Obviously you didn't listen to what I said. I did listen to what you said. If you can move well and do what you wanna do, and you've got good mobility, good stability, you've got good ranges of motion, then you're fine. Then you're absolutely fine. Now, yeah, we could throw a number like, if you're 180 pounds, you can only squat 95, you're probably not strong enough. Well, this is what I think that's what, you know, the poor kid here, I don't think he needs a life lesson right now on his level of awareness on. And we know that. We talk about this on the show all the time. I think he's looking for percentages. Yeah, get an idea. Like, you know, hey, am I- They're still arbitrary.  It's relative to what you wanna accomplish, right? Like if I feel like I wanna have more strength and movement and support if I'm doing a sport, or if I just wanna look better, you know, like, and I wanna build a little bit more lean muscle mass, different conversation. So it's all defined based off of what you create as your goal. That's what I'm saying. How do we come up with the number? I'm not disagreeing. I'm not disagreeing that it's, I'm just saying that I think that we can give him more direction than just, you know, hey, you're looking at it the wrong way. Like- It's like, it's how I feel about like BMI, you know, it's like, it's cool. It's like a, it's a standardized thing for like physicians to kind of like assess like, oh, wow, well, you're kind of too heavy for your frame, but that doesn't work in all cases. And I'll never forget, especially for muscular people. I, when I, when I did Jiu Jitsu, there was this guy that I rolled with all the time. And I remember I took him to the gym.  Like he grab you and he'd have a grip and stability and just, he just, he just felt very, very strong. Then we go to the gym and he was by gym standards, weak, like the dude couldn't bench over a hundred and I think it was over 160 pounds. He could barely deadlift over 225. Like he just wasn't strong in the gym, but when you grappled with the fucker, he felt like you were grabbing a piece of iron. And so it's hard. I mean, that's all I'm saying is like, what numbers do you come up with? It's very difficult. I think the only standard should be, can you do all the things you want to do with good comfort, mobility, range of motion because we can throw numbers out there, but, and I'm, yes, definitely there's extremes, right?  Well, we can't. We can't give a specific number, but I think we can give more an answer than you're asking the wrong questions. I think that, you know, tell- Well, you can go, you do it, do it. No, it's collective. I'm trying to ask, I'm trying to get with you guys to say, well, you know, I think if I look at somebody, I wouldn't, I would not use their body fat percentage as a, is it a decent amount or not of mass on them? I would use their strength as a way to measure because I think that translates more into health and are they strong enough for their size and body type? I think you should be able to squat at least your body weight. You should be able to at least deadlift that and you should be able to get pretty close to that bench press.  Well, benching your own body weight might be a lot for a girl, especially. That's, that's, that could be pretty difficult. Yeah, okay. So for a female, you could say, you know, 60% of that or 80% of that. But I think between our, all three of us are experienced with, you know, training people, the thousands of people we've trained. I think we can give people a good idea of, hey, these are good markers that you should be at for just overall health and strength.   But I just get the sense from this kid that he's asking a simpler question than getting deep into his relationship with his body. I mean, everybody needs work on that. We talk about that on the show all the time. Like everybody needs, you need to have work on the relationship with food, your relationship with exercise, your relationship with your body. So what you want to give is the minimums. You should minimum be able to marry it. Yeah, it's just, it's just the idea that, listen man, if you, if you are happy with your lean body mass, you're right. If you're, you're happy with that's all that matters. But it for strength, I think somebody should be able to do those things. That's all I'm saying. That's all I'm, that's what I'm saying. And I feel like I'm trying to help this kid out with the question he's asking is, I don't think he's asking it exactly what he wants. Yeah, I don't know. It's, it's so, it's so relative. Like if I, yeah, I mean, there's no, I hate to tell you this dude, but your numbers are don't, they're, they're very inaccurate too. Like if you have a 75 year old, 130 pound woman, she's, she could be fit as hell. She's not gonna squat 130 pounds all the way down. So that doesn't mean she's weak. Maybe she could do body weight squats with good stability and control. Well, she's strong. It's super relative and almost impossible to give any, you know, real specific answer. That's why I said the question. It just, it smells of the kind of stuff that we see in fitness where, you know, people are comparing themselves to everybody else. So like, hey, I feel really good, but am I strong? Shoot out ratios, like just generics all over the place. And that's what we're obviously batting. I agree with that. I mean, I know that's something that we, we all talk about a lot is that that we shouldn't be comparing ourselves. Those numbers are all arbitrary because everyone's different, you know, and everyone's gonna have different goals and different size and different age. But I think as far as, you know, Devin, if you answered the S this question a little bit better, I would have helped you out, bro. But I tried, I tried. Be more specific. I tried, I tried. Come on, man.  All right. Next question is from healthy, happy and free. Do sugar detoxes really tame sugar cravings or do they result in what Sal calls symptom eruption?  Oh yeah. She's got a lot of, a lot of. Oh my goodness. It's like dessert, dessert central on there. Man, I'm just gonna call you out on that one right now for sure. So two things. First, detox, I don't like the word because I know what she's talking about. She means like avoiding sugar completely for a while. So let's not use the word detox. Today we're gonna hammer everybody in how they ask questions. Well, you had to be clear because detoxifying your body. We picked these questions, you're terrible at asking everybody. Sorry, everybody. Yeah, this is happening. Well, you got to be clear because detoxifying yourself, the medical definition.   Which means I'm avoiding sugar. Now a symptom eruption is actually a term that I learned. I took a course with a physical therapist that used to work with me and we learned about food relationships and stuff. It was a really interesting course. And when people feel like they can't do something or they're being forced to restrict something, then they'll have what's called a symptom eruption. So if I'm, for example, I say to myself like, okay, that's it. I'm not going to eat bad food anymore. I can't eat bad food anymore. I just can't do it. My doctor said I can't do it. It'll build up inside of you to where you'll have these binges, which are symptom eruptions. So number one, make sure you, when you talk to yourself about this kind of stuff, make sure you understand that you're choosing this. That's something you can't do. You're choosing it. That'll help maybe mitigate any potential symptom eruption. Now as far as sugar, avoiding sugar is concerned, sugar, and we just learned this yesterday. We interviewed Dr. Nicola Vina, I'm not sure if it's gonna air before, after this episode, but she talked about how sugar releases dopamine in the brain, which all, by the way, all novel foods or new foods will do this, where you'll get a dopamine surge. But then when you eat that food again, you don't get that dopamine surge. Now sugar is different. Sugar will give you a dopamine surge each and every time you eat it, which is very similar to what happens with drugs.  And they think this is, they strongly believe that this is one of the things that makes certain things addictive, is that you constantly get that driver, that neurochemical dopamine that keeps getting boosted. Well, when you eat lots of sugar and you get lots of dopamine, your dopamine receptors start to down-regulate. And what that means is the receptors that dopamine attaches to start to close off because your brain is trying to balance itself out. It's got all this dopamine, it normally doesn't have all this dopamine, and your body's always trying to stay in a state of homeostasis. So it shuts off receptors so that you don't get this surge of dopamine feeling in the brain. So you have more dopamine, less receptors, now you're balanced out. But what happens when you cut sugar now?  So you start to get withdrawal. So people will get withdrawal symptoms from cutting sugar out. Now, if you do this long enough and it can take a week, it could take a month for some people depending on how bad they are, dopamine receptors start to up-regulate again.  And you'll actually find that you'll crave sugar less, especially processed sugar, where you'll eat fruit and it'll taste sweeter and give you kind of the effects of what processed sugar did before. So do sugar, does avoiding sugar for a certain period of time reduce sugar cravings? Absolutely, definitely.  Now, I know Adam experienced, you experienced this competing, right? You experienced this with Adam with your- It was extremely fascinating for me. My whole life I was not really a fruit eater and I really had a hard time getting the vegetables I needed. And to be honest, it was just because vegetables tasted like nothing to me and fruit was pretty close to tasting like nothing to me too. I just, but I was also a major candy, ice cream, sugar eater my whole life I was, even into adulthood and being a trainer. I just, I always trained hard enough, moved enough that I could allow these things in my diet and I wouldn't put on a bunch of weight. So my mentality was I wasn't concerned about it. And it really was crazy when I got into competing and I had to eat this really regimen diet for eight, 12 weeks on. And obviously, Mike and Iks were not a part of that. So things like that were out of my diet completely. And I went through that process, it was tough, but it didn't matter. For me, I was so competitive that I was driven, I was focused on the goal, which was to get on stage. So it was easy for me to say, okay, as much as I'm craving this, I can't because I'm competing. So I stayed dialed, I stayed dialed. And then I believe it was about three to four weeks for me the first time to get to the point where I actually didn't even want it anymore. And that's when I started to notice, whoa, like a strawberry all of a sudden was like this explosion of flavor in my mouth that I'd never experienced before, ever my entire life. I'd never tasted an apple, a banana, a strawberry, blueberries, even vegetables now. And now my body actually craves those things, I enjoy the hell out of them. And if I have candy, which is very, very rare that I'll even indulge in something like that. And it's not because I'm like, oh, I can't have that. It's more like, that's too much.  Where now if I indulge in something like that, I can't even finish a single box. Yeah, half a box is enough. Yeah, it's overload. It'll actually start to upset my stomach and it doesn't even taste as good anymore where I crave fruit, I crave vegetables. So if you're going to, like Sal said, I'm not a fan of the word detox. If you're going to do this restrict from sugar, you've got to break through that. And that's going to be different for everybody. Some people, like he said, I know I've had some clients, I can break it with just a fast. Do a 24. I was going to say fasting, man. That'll up-regulate those results. You have nothing coming in. Yeah, 24, 48 hour fast. And then when we reintroduce food, everything's all natural.  Which is really what a lot of these like detox protocols Oh, that's all they really are. Yeah, absolutely. Except they decide to throw in some kind of supplement in there to sell so it becomes like a protocol.   Yeah, so 30 days of coaching is available at mindpumpmedia.com. We highly recommend everybody enroll. It's free, it doesn't cost anything. It's a fantastic resource of fitness information all categorized for you. We cover every topic we think is important for fitness and health. Also, if you wanna ask us a question that we answer on these episodes, like we just did, you go to Instagram. Our page is mindpumpmedia. Now we all also have individual pages and each one of them is a little different and we deliver fitness information in different ways. My page is Mind Pump Style. Adam is Mind Pump Adam. And Justin is Mind Pump Justin. 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 Superbundle at mindpumpmedia.com. The RGB Superbundle includes Maths Anabolic, Maths Performance, and Maths 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-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.


Ecuador government decreed a state of emergency in curfew after police kidnappings, several acts of violence and possible escape of a dangerous drug lord, authorities said there were vehicle fires, explosions, as well as the kidnapping of four police officers, social networks and digital media reported an explosion on a bridge and the burning of a vehicle with gas cylinders in a populous neighborhood south of Quito. There was also a motorcycle set on fire in a satellite town of the Andean. No injuries were reported in those acts, the police confirmed on its ex-account, formerly Twitter, that it apprehended two citizens suspected of one of the explosions registered in the south of the capital that he said that the subjects were found with a firearm and 16 explosive sticks Adolfo Macias, alias Fido, the leader of one of the main organized crime groups known as Los Canarros, disappeared from Agüeco prison on Sunday, according to authorities. We know if we return, if we return home complete and it is a tranquility for the family, for those waiting for us at home. I hope that this state of emergency that the doctor did not go to, well, give results, be positive results for the population, not for the crime.


Welcome back to the tea of the day. Today I had to harvest some herbs, so I've got some fresh oregano, fresh cinnamon basil, and sweet basil in here. Mmm. Mmm. All right. Okay, um, think... One more shot to make sure. What I'm getting here is that it's still the oregano is the primary flavor, which I'm perfectly fine with because by itself oregano is great as a fresh herb to have for tea. It's wonderful by itself. But I have the nice feeling of the basil is just the nice back-end on it, you know, so it's just a nice subtle extra boost to the flavor. So the cinnamon basil, I think especially is a nice complement to this. I didn't put much of the sweet basil and because of it, I think it's getting a little bit lost out of the three. So, um, yeah, hmm. Okay, overall though, I mean, I'm perfectly happy with this. I was just trying to, I think I would just try and maybe play with it a little bit to see if I could get more of the sweet basil out to see how that would help accent the flavor. But as it is, it's wonderful. So if you wanted to, you could just do the cinnamon basil with just the oregano and it would be perfectly fine. But if anything, the sweet basil is probably just adding an extra little depth to it right now. But I'm just not actually tasting it very much when I bring it in. Yes. Mm-hmm. All right. Well, that's that and I'm gonna move on. So you'll have a nice tea day.