Dr. Becky Kennedy, a renowned expert, joins the Mind Pump crew to discuss the dangers of aggressive dieting, how to transition from Orangetheory to weight training, and the best way to train for jiu-jitsu. They also explore the power of apologizing, challenges with grilling, and rebuilding metabolism after extreme dieting.
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Quick takeaways
Repairing relationships through genuine apologies can rebuild trust and positively impact personal growth.
Teaching resilience and toughness to children is crucial for their development and should be prioritized by adults.
Limiting screen time and fostering imaginative play can enhance children's creativity and problem-solving skills.
To maintain strength while cutting weight, focus on strength-to-weight ratio and reduce volume of strength training to prevent overtraining.
Transitioning from Orange Theory Fitness to weight training involves focusing on barbell movements, good form, and technique.
Deep dives
The Importance of Taking Responsibility for Relationships
In a podcast episode, the importance of taking responsibility for relationships and offering genuine apologies is discussed. The speaker emphasizes that repairing a connection after an argument is crucial and can help rebuild trust. They offer examples of how apologizing and acknowledging one's mistakes can positively impact relationships. It is emphasized that reparations are powerful and can change the perception of the situation, even if the other person does not apologize in return.
The Power of Owning Mistakes and Apologizing
Storytelling about a personal experience with a foot injury is used to highlight the power of owning one's mistakes and apologizing. The speaker shares how they stepped on a nail, delayed seeking help, and ultimately ended up with a severe infection. Despite the pain, they crawled uphill to get home and later required emergency surgery. The lesson learned is the importance of taking responsibility for one's own actions and providing genuine apologies when necessary, as it can have profound effects on relationships and personal growth.
Instilling Resilience and Toughness in Kids
The speaker reflects on observing a lack of resilience and toughness in children while coaching a youth sports team. They express concern about kids displaying fragility and not pushing themselves to overcome challenges. The speaker references their personal experience as a child, crawling with a severely infected foot, to highlight the difference in resilience between then and now. They argue that teaching kids resilience and toughness is crucial and suggest that adults need to foster these qualities rather than sheltering kids from adversity.
Encouraging Imagination and Limiting Digital Distractions
The speaker discusses the impact of excessive screen time on children's imagination and engagement with the world. They highlight the importance of limiting digital distractions and fostering imaginative play to help children develop creativity and problem-solving skills. They mention their own child's rich imagination and suggest that limiting screen time can contribute to a child's overall development.
Maintaining strength while cutting down weight
Mark is currently doing a lot of training, including Brazilian Jiu-Jitsu, Muay Thai, and strength training. His main concern is losing strength while cutting down on weight. He weighs around 297 pounds and has a target body weight of 275 pounds. He is consuming around 35 to 4000 calories per day, with 280 to 300 grams of protein. To maintain strength, he should focus on strength-to-weight ratio, aiming for his target body weight in grams of protein. He should consider reducing his strength workouts to one day a week, focusing on joint health and injury prevention. Too much strength training may be too taxing in conjunction with his other activities.
Reducing training volume
Given Mark's training load, it is recommended to reduce the volume of his strength training to prevent overtraining and maintain performance. One day a week of moderate intensity strength training with four exercises would suffice. His main focus should be joint health and injury prevention, rather than aiming for strength gains. This adjustment will free up time and energy for his Brazilian Jiu-Jitsu and Muay Thai training.
Importance of protein intake
Mark's high protein intake of 280 to 300 grams per day is commendable. However, he may want to adjust his protein intake to reflect his target body weight of 275 pounds. Aim for protein in grams that align with the target body weight rather than the current weight. This ensures sufficient protein intake for muscle maintenance and recovery, while also considering the desired weight loss.
Transitioning from OTF to Weight Training
The podcast discusses the caller's transition from Orange Theory Fitness (OTF) to weight training. The hosts advise him to stop doing OTF and focus on traditional strength training with barbell movements. They recommend starting with a moderate weight that allows him to maintain good form and technique. The caller is encouraged to begin with the Maps Anabolic program, starting from the pre-phase and gradually progressing. The hosts emphasize the importance of rest periods and the mental switch from cardio-focused training to strength training. They also suggest recording his lifts and seeking feedback to improve his technique.
Balancing Training and Recovery
The podcast addresses the caller's concern about overtraining and his desire to cut body fat. The hosts advise him to scale back on his training, including jiu-jitsu and Muay Thai, to no more than four days a week. They recommend focusing on strength training only one day a week with moderate intensity and low reps. They emphasize the importance of proper form and technique, suggesting the use of video analysis to improve. The hosts caution against aggressive cutting and instead suggest a mild cut by slightly reducing meal portions. They also emphasize the importance of sufficient sleep and overall calorie intake to support recovery and progress.
In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.
Mind Pump Fit Tip: When all things are equal, a high-protein diet is SUPERIOR. (2:09)
How to repair ANY relationship. (27:33)
Sal’s NOT a grill guy. (35:28)
Who is teaching kids how to be tough anymore? (37:20)
Resurrecting childhood videos and reframing things. (48:29)
Things you can take with creatine to enhance absorption and make it more effective. (56:13)
Shout out to Dr. Becky Kennedy. (59:26)
#ListenerLive question #1 - Do you have any recommendations or tips on how to get my metabolism back to normal? I’ve struggled immensely with weight gain post-prep, and I’m having a hard time getting my body back to normal. (1:00:42)
#ListenerLive question #2 - How do I take the skills that I have learned from the good coaches I’ve had at Orangetheory and transition that into weight training? (1:14:48)
#ListenerLive question #3 - What is the best way to train to support jiu-jitsu? (1:33:29)
