2229: Ways to Correct an Extreme Muscle Asymmetry, Tips to Overcome Excessive Water Retention, How to Prevent Muscle Loss When Training for a Half Marathon & More (Listener Live Coaching)
Sal, Adam, and Justin coach four listeners in a live Q&A session. They discuss adapting strategies to changing circumstances, finding a remedy for psoriasis, impressive customer service, controversies and conspiracy theories, addressing muscle asymmetry in the chest, and training for a half marathon while retaining muscle mass.
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Quick takeaways
As you age, prioritize effective and appropriate workouts, focusing on movement pattern issues and joint health.
Approach your fitness and lifestyle with wisdom, creating intentional workout programs without unnecessary fluff and addressing movement pattern issues and joint health.
Adaptability is key as what worked in the past may not work anymore, assess your current situation and prioritize appropriate workout programs and lifestyle changes.
Recognize the changes that occur as you age and adapt your fitness routines accordingly, prioritizing adequate rest, sound nutrition, and targeted workouts tailored to your body's changing needs.
Deep dives
The importance of adapting fitness routines as you age
As you get older, your body changes and your lifestyle may be different, so what worked for you in the past may not work anymore. It's essential to understand that old rules may not apply and that you need to make adjustments to your training and lifestyle. As you age, prioritize effective and appropriate workouts, focusing on movement pattern issues and joint health. Also, pay attention to the other aspects of your life, such as sleep, stress, and nutrition. By addressing these factors and adapting your routines, you can achieve optimal results and maintain your health as you age.
The impact of age on fitness and lifestyle
As you age, certain changes occur in your body, and your lifestyle may also change. It's important to recognize that what worked for you in the past may no longer be suitable as you get older. You may have different responsibilities, increased stress, and a slower recovery rate. Therefore, it's crucial to approach your fitness and lifestyle with wisdom. Focus on creating intentional workout programs without unnecessary fluff and consider addressing movement pattern issues and joint health. Additionally, pay attention to other aspects of your life, such as sleep and stress management, to optimize your overall well-being.
Avoiding attachment to past successes and old strategies
Pursuing past successes and clinging to old strategies can hinder your progress and prevent you from achieving optimal results. It's important to recognize that what worked for you in the past may not work anymore due to changing circumstances, age, and lifestyle. Instead of relying on outdated approaches, adaptability is key. Assess your current situation, consider potential movement pattern issues and joint health, and prioritize appropriate workout programs and lifestyle changes. By embracing new strategies and being open to change, you can continue to achieve success and enjoy long-term fitness.
The importance of understanding and addressing age-related changes
As you age, your body goes through various changes that can impact your fitness and overall health. While it's natural for certain shifts to occur, it's also important to address them to maintain a healthy lifestyle. Aging can affect sleep patterns, recovery times, and lifestyle factors, which may make old strategies less effective. By recognizing and understanding these changes, you can adapt your fitness routines accordingly. Prioritize adequate rest, sound nutrition, and targeted workouts tailored to your body's changing needs. Ultimately, by addressing age-related changes, you can optimize your health and well-being as you grow older.
Addressing the Horizontal Dents on the Quads
The caller has been experiencing horizontal dents on her quad muscles and is unsure about the cause. She has been focusing on strength training and building muscle for the past four years. She has ruled out form issues and leaning on counters or tables as potential causes. The dents do not cause any pain but are aesthetically displeasing. She is looking for advice on how to minimize and possibly reverse these dents while transitioning to running training. She wants to preserve as much muscle mass as possible and maintain a strong metabolism. She is currently eating around 2100 calories while running 9 miles a week.
Preserving Muscle While Transitioning to Running
The summary listener wants to preserve muscle mass while transitioning from strength training to running training. She plans to train for a half marathon and possibly a full marathon. The advice given by the hosts includes reducing strength training frequency while gradually increasing running mileage. They suggest running twice a week for the half marathon and adding a third running day for the full marathon. Calorie intake, protein consumption, and sleep quality should be optimized to support muscle maintenance. The listeners should monitor their body's response and adjust accordingly to avoid overtraining.
Addressing Asymmetry in the Chest muscles
The caller has noticed asymmetry in her chest muscles, with her non-dominant side appearing much fuller than her dominant side. She has been strength training for the past four years and has focused on form to address this imbalance. However, the asymmetry has not improved despite incorporating unilateral exercises like flies. The caller wonders if the imbalanced chest development is related to her dominant arm being stronger and taking over the work during chest exercises. The hosts provide insights and recommend focusing on strict form, using unilateral exercises, and ensuring equal engagement of both sides. They also suggest incorporating Map's Aesthetic program to further address muscle imbalances.
Transitioning to Running While Preserving Muscle Mass
The summary caller wants to transition from strength training to running without losing muscle mass. The hosts recommend adjusting training frequency based on the specific running goals. Prioritize maintaining muscle mass through resistance training by reducing frequency during the running phase and gradually increasing running mileage. Caloric intake should be adjusted accordingly to support performance and muscle preservation. The caller is advised to listen to her body, monitor energy levels, and adjust training intensity and recovery as needed. Once the running phase is complete, she can resume more intense strength training to regain muscle mass if desired.
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.
Mind Pump Fit Tip: What you did that worked for you before ISN’T guaranteed to work again. The old rules do not apply. (2:21)
The guys share their experiences of “special” treatments done in Mexico. (23:01)
Are you willing to pay a lot for exceptional customer service? (26:40)
The Cybertruck avatar. (36:19)
Eight Sleep is a fan favorite! (43:46)
Alex Jones has reemerged. (47:24)
The fascinating story behind Game Stop. (52:42)
The Shilajit gummies from Organifi are crushing! (57:13)
Shout out to SB Mowing. (1:02:55)
#ListenerLive question #1 - Have you had surgery that has changed the structure of your body? (1:05:01)
#ListenerLive question #2 - Is switching to unilateral for all chest exercises the solution to my asymmetry, or do I need to find another way to engage my dominant side pec? (1:14:34)
#ListenerLive question #3 - In your opinion, what can cause horizontal dents in both quad muscles? (1:23:19)
#ListenerLive question #4 - How do I best train for a marathon to retain as much muscle mass as possible? (1:30:22)
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