2348: How to Build Wide Shoulders, Macros Vs. Calories for Fat Loss, the Best Peptide for Recovery & More
May 31, 2024
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Discover the secrets to building impressive shoulders and the debate between macros and calories for effective fat loss. The hosts share insights on strength training's importance for aging and why less can be more. They explore parenting styles and the impact of technology on kids, along with fun facts about Beethoven's deafness. Unlock the healing power of nature and sound for relaxation, and learn about effective peptides for recovery. Join them for a light-hearted yet informative ride through fitness and well-being!
Overtraining can impede muscle gains, focus on appropriate workouts for progress.
Strategic breaks yield similar muscle gains, challenge belief of more exercise for results.
Consistency, avoiding overtraining, and balancing effectiveness are crucial in fitness training.
Deep dives
The Impact of Overtraining on Results
Overtraining can impede the body's ability to adapt and recover efficiently, leading to diminished results. Working out excessively can slow down recovery and hinder muscle gains. Contrary to the belief that more effort equals better results, in strength training, doing more than necessary can actually hamper progress. The key is to focus on appropriate and strategic workouts, with most individuals benefiting from two to three days of strength training per week.
The Importance of Proper Rest in Muscle Maintenance
Research shows that to maintain muscle mass as you age, one session of strength training every two weeks may be sufficient. Evidence from studies demonstrates that taking strategic breaks during training can yield similar strength and muscle gains as continuous training. This challenges the notion that more exercise inevitably leads to better results, highlighting the importance of strategic and appropriate training frequencies for optimal muscle maintenance and development.
The Impact of Consistency and Moderation in Training
Consistency in training is crucial, but so is ensuring that one does not overtrain. While building momentum and working towards consistency is essential in the initial phase of training, it is equally important to avoid excessive training as more does not necessarily equate to better results. Balancing effectiveness and efficiency in training, especially in the progressive phases, can lead to better outcomes and sustainable progress in fitness goals.
The Role of Technology in Mimicking Natural Environments
Technological advancements have introduced tools like BrainFM that aid in altering brainwaves to induce relaxation or focus. While simulating natural environments through technology can have benefits in certain situations, such as when access to natural settings is limited, it is crucial to acknowledge the irreplaceable value of authentic experiences, like being outdoors or engaging in physical activities, for holistic well-being and optimal brain functioning.
Changing Habits Takes Time and Self-Awareness
Changing habits requires self-awareness and humility. Human beings are complex and making lifestyle changes involves going through the discomfort of change, which can be challenging. It is a process of being open to change, willing to endure the pain of change, and consistently implementing new habits until they become second nature. This process is not easy, as individuals struggle with self-awareness, denial, and the psychological aspects of behavior change.
Consistency and Patience are Key to Long-Term Results
Consistency and patience are essential for long-term success in fitness and health. To achieve lasting changes, individuals need to be open to change, humble in self-assessment, and willing to endure discomfort. Developing new habits, whether in exercise or nutrition, takes time and effort, often requiring months or years of consistent practice to see substantial and lasting results. Trainers play a crucial role in guiding clients through this process, emphasizing that sustained effort and patience are necessary for long-lasting transformations.
In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.
Mind Pump Fit Tip: When it comes to fitness, more is NOT better. (2:18)
Do kids act differently with mom than dad? (9:38)
The selling point of having PE in school. (17:37)
Why regulations to protect kids are necessary. (23:08)
Virtual vs. the real world. (26:44)
Fun Facts with Justin: Why Beethoven went deaf. (33:17)
You can patent anything! (37:19)
Hair and fashion rules. (41:30)
Important updates with Transcend/MP Hormones. (45:32)
Shout out to Mind Pump Live! (47:57)
#Quah question #1- I’m not feeling lateral raises much in my side delts, what can I do to activate them and see progress again? (49:01)
#Quah question #2 - To lose fat is it all about calorie deficit or is it about macros? (51:24)
#Quah question #3 - What's the best peptide for just overall body soreness/healing? Depending on the MAPS program I’m doing, I train BJJ 2-3 times a week and strength train 3-5 times. (54:31)
#Quah question #4 - People come on as live callers saying they have followed you guys for years, and follow up by saying stuff like, “I eat 1600 calories a day”, “I run 15 miles a week” or “I weigh myself every morning”. Why do you think people can hear you speak all this knowledge so often and just don’t get it? (58:42)
Related Links/Products Mentioned
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See and hang out with Mind Pump, LIVE! Saturday, June 15 · 1pm PDT Bellagio Las Vegas. Click the link here for more details.
Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic**
