Patience and Consistency in Fitness Progress

In this episode Sal, Adam & Justin cover ten ways to achieve the "Goldilocks Zone" of building muscle and burning fat at the same time.

Why is this so hard to master? (3:01)

• #1 – Lift weights. (10:02)
• #2 – Focus on big lifts. (11:04)
• #3 – Don't do cardio. (12:54)
• #4 – Eat in a small deficit. (16:53)
• #5 - Interrupt with a caloric surplus. (19:21)
• #6 – Eat HIGH protein. (22:52)
• #7 – Carb cycle. (24:36)
• #8 – Prioritize sleep. (27:05)
• #9 - Supplements that can help (creatine, HMB, BCAA). (31:48)
• #10 - Test body fat weekly to gauge progress to move levers up and down. (34:41)

Related Links/Products Mentioned

• Visit PRx Performance for an exclusive offer for Mind Pump listeners!
• January Promotion: NEW YEAR'S RESOLUTIONS SPECIAL OFFERS! (New to Weightlifting Bundle, Body Transformation Bundle, and New Year Extreme Intensity Bundle) You get massive savings with each offer.
• Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis
• Cardio Sucks for Fat Loss – Mind Pump Blog
• Carb Cycling: A Good Way To Lose Fat? – Mind Pump Blog
• The Benefits Of Carb Cycling – Mind Pump Show
• Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss
• Visit NED for an exclusive offer for Mind Pump listeners!
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources