2146: How to Pack on Mass, Kickstarting Progress After Running P90x, What to Do on Your Off Days to Promote Growth & Recovery & More (Listener Live Coaching)
In this episode, the hosts discuss isometric contraction training, the documentary 'The Deepest Breath' on Netflix, endocannabinoids neuromodulating effects, the Maui wildfires, and the corrosive nature of Congress. They also bust the myth surrounding GLP-1 receptors and answer listener questions about recovering from an injury, building muscle, transforming video workout dependency, and trigger days.
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Quick takeaways
Long-duration or intense exercise can lead to the release of anandamide, an endocannabinoid in the body, which improves endurance and stamina.
Conspiracy theories surrounding recent fires in Maui, including claims of celebrities and Chinese satellites, are unrelated and unverified.
To break dependency on follow-along workout videos, gradually transition to self-guided workouts, utilize the Mind Pump podcast for motivation, and join the private forum for support.
On trigger days, perform short and low-intensity sessions to facilitate recovery without breaking down muscle.
Deep dives
Free divers and the release of endocannabinoids
Recent studies have shown that long-duration or intense exercise can lead to the release of anandamide, an endocannabinoid in the body. This chemical acts as an anti-inflammatory and performance-enhancing substance, providing a similar effect to the so-called runner's high. The release of anandamide helps improve endurance and stamina during activities like long-distance running or endurance-based training. This discovery sheds light on the potential benefits of cannabinoids for athletic performance.
Conspiracy theories surrounding recent fires
The recent fires have generated numerous conspiracy theories, including allegations of wealthy celebrities whose properties were untouched and claims that lasers from Chinese satellites caused the fires. While some unverified videos showed what appeared to be grids of lasers coming from satellites, these incidents were unrelated to the fires. Additionally, experts confirmed that the laser lights seen in Hawaii were emitted by a Chinese satellite called ICE-Sat, used for remote sensing and altitude measurement.
Overcoming Dependency on Follow-Along Workout Videos
Stephanie is struggling to break her dependency on follow-along workout videos and wants to become more self-sufficient in her training. She finds it difficult to stay motivated and focused when working out on her own, leading to rushed workouts and compromised form. She recognizes that she needs a more structured and effective training program like MAPS, but lacks the confidence and accountability to stick with it. The hosts suggest a few strategies to help Stephanie overcome her dependency, such as gradually transitioning to self-guided workouts, using MAPS video demos for reference, joining the private forum for support and accountability, and even incorporating the Mind Pump podcast into her workout routine for motivation.
Finding Social Support and Accountability
Stephanie emphasizes the importance of social support and accountability in her workouts, and the hosts offer solutions to address this. They suggest joining the private forum, where she can connect with like-minded individuals who are going through similar challenges and share her progress and struggles. Additionally, they recommend incorporating the Mind Pump podcast into her workouts, as hearing the hosts discuss fitness topics can provide motivation and a sense of connection during training sessions.
Utilizing a Virtual Coach and Consider In-Person Training
To enhance her accountability and guidance, Stephanie is encouraged to consider working with a virtual coach who can check in with her regularly, provide personalized feedback and support, and help address any specific challenges she may have. If possible, the hosts also suggest exploring the option of working with a trainer in person, who can provide hands-on guidance and help build confidence in performing exercises correctly.
Taking Small Steps and Combining Strategies
To make the transition to self-guided workouts easier, Stephanie is advised to start with small steps and gradually increase her independence. She can begin by following the video demos in MAPS programs and gradually reduce reliance on them over time. By combining strategies such as utilizing the private forum, incorporating the Mind Pump podcast, and potentially working with a virtual or in-person coach, Stephanie can build confidence, stay motivated, and successfully break her dependency on follow-along workout videos.
Appropriate exercise for trigger days
On trigger days, it is recommended to perform three short and low-intensity trigger sessions, each lasting about eight to ten minutes. The goal is to facilitate recovery and maintain an anabolic signal without breaking down muscle. These sessions should focus on getting a pump and not on intense workouts.
Nutrition for muscle building
To support muscle growth, it is suggested to increase calorie intake. Tracking your current calories can help determine a starting point. If you are currently consuming around 3,200 calories, gradually increase to around 3,600 calories per day. If it becomes challenging to consume that many calories from whole foods, adding a protein shake or smoothie can be a convenient way to supplement your intake. It is also important to prioritize protein consumption, aiming for around 170 to 200 grams of protein per day. Following the MAPS Anabolic and MAPS Anabolic Advance programs can further support your strength and muscle-building goals.
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.
Mind Pump Fit Tip: Isometric contraction training yields INCREDIBLE strength! (3:01)
Mind Pump recommends ‘The Deepest Breath’ on Netflix. (30:04)
Endocannabinoids neuromodulating effects. (41:49)
Speculating on how the Maui wildfires started and how the administration will help. (46:51)
Congress is the most corrosive part of our government. (55:43)
Busting the myth surrounding GLP-1 receptors. (59:43)
Shout out to Mike Yoder, Esq. (1:01:20)
Weaning off caffeine and boosting your endurance stamina with the Red Juice from Organifi. (1:01:54)
#ListenerLive question #1 - How would you recommend dieting and training while recovering from an injury? (1:05:01)
#ListenerLive question #2 - What should I be doing, and how should I start? I’m 18 and I want to build as much muscle as possible so that I can look and feel amazing. (1:24:37)
#ListenerLive question #3 - Do you have any advice on how to transform my dependency on video workouts? (1:33:36)
#ListenerLive question #4 - What is appropriate to do on the trigger days? (1:44:08)
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