The Top Dos and Don’t When it Comes to Dropping Fat and Building Muscle at the Same Time with Adam Schafer

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Jan 22, 2025

Adam Schafer, co-founder of Mind Pump and IFBB pro bodybuilder, shares his journey of weight loss and muscle building. He discusses the essential dos and don’ts that everyone should follow, emphasizing the importance of precise nutrition and tracking protein intake. Adam highlights the challenges of accurately estimating calories and the need for meal prep. He also inspires listeners by illustrating how small, consistent steps can lead to significant transformations, proving it's never too late to improve your health.

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ADVICE

Control Your Meals

Control your meals by cooking at home to achieve fitness goals.
Eating out frequently makes it difficult to track calories accurately, hindering progress.

ANECDOTE

Adam's Travel Trouble

Adam Schafer shares his experience of struggling to lose body fat while traveling.
Despite eating seemingly healthy, inaccurate calorie estimations hindered his progress.

ADVICE

Prioritize Protein

Prioritize protein intake when starting a fitness journey.
Focus on hitting protein targets before worrying about other restrictions.

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This episode is brought to you by Momentous, Blueland, and Maui Nui.

Starting a weight-loss journey and striving for your fittest year yet isn’t always easy. It’s natural to feel like you’re the only one struggling to stay on track, but it can be reassuring to know that even fitness experts face similar challenges. Today’s guest is a fitness expert who’s here to share his relatable journey of losing weight, building muscle, and getting back on track—proving that progress is achievable for all of us.

Today on The Dhru Purohit Show, Dhru sits down with Adam Schafer, Co-founder of Mind Pump. Adam shares the top dos and don’ts he’s learned from his journey to lose weight and build muscle. He highlights the basics everyone should know, how they shaped his own weight-loss journey, and how to harness metabolic flexibility. Adam also emphasizes that it’s never too late to get fitter and healthier, reminding us that small, consistent steps can lead to incredible transformations in every aspect of life.

Adam Schafer, an IFBB pro bodybuilder and founding member of Mind Pump Media, joins us today as a co-host of the popular Mind Pump podcast. He managed some of the largest fitness clubs in the Bay Area and, along the way, collected eight national certifications, and a pro card in bodybuilding.

In this episode, Dhru and Adam dive into:

Top dos and don’ts when you are trying to lose weight (00:36)
The most crucial basics for the average person (15:41)
How to appropriately track protein (22:02)
Dhru's health journey (28:45)
Why it's never too late (35:08)
Behaviors that allow metabolic flexibility (41:01)
Mindfulness and mindset shifts that improve how you feel (48:30)
Overcoming discouragement from unrealistic goals (51:48)
Ginny MacColl, the Oldest American Ninja Warrior (01:00:30)
How Adam trained his wife and what she discovered (01:03:48)
Resources and recommendations (01:07:57)

Also mentioned in this episode:

The Step By Step Longevity Protocol this 72 Year Old Followed to Reverse Her Osteopenia, Build Muscle, and Become the Oldest American Ninja Warrior

For more on Adam and Mind Pump, follow them on Instagram, X/Twitter, Apple Podcast, TikTok, YouTube, and their Website.

This episode is brought to you by Momentous, Blueland, and Maui Nui.

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