2264: How to Eat More & Lose Fat, When to Raise Calories When Reverse Dieting, Ways to Transition Away from Working with a Fitness or Diet Coach & More (Listener Live Coaching)
In this episode, Sal, Adam & Justin discuss topics such as how to eat more and lose fat, when to raise calories when reverse dieting, transitioning away from working with a fitness or diet coach, the benefits of red-light therapy, and more. They also answer listener questions about achieving their best physique, never cutting again, and building a physique they're proud of.
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Quick takeaways
The value of collaboration among successful individuals from various industries was highlighted during a mastermind retreat, where stimulating conversations and insights proved the benefits of strategic thinking and problem-solving skills.
Successful and wealthy individuals challenged stereotypes by demonstrating humility, empathy, and a growth mindset, dispelling the belief that wealth equates to negative qualities and showcasing the combination of financial success and admirable character traits.
The importance of movement quality over quantity was emphasized during a fitness demonstration, where participants learned that focusing on proper form and movement principles can provide more benefits than mindless repetition.
Regular use of red light therapy was discussed as a significant contributor to overall health and well-being among the group, sparking interest and exploration into its potential benefits and applications.
A study on the impact of testosterone revealed its ability to fuel determination and competition persistence, breaking preconceived notions about the hormone's influence on behavior and performance.
Deep dives
A diverse group of successful individuals form a valuable mastermind
A group of successful individuals from various industries met for a mastermind retreat. Despite their individual success, the group embodied a balance of humility and a growth mindset. The stimulating conversations and insights exchanged during the retreat proved the value of collaboration among brilliant and accomplished professionals. They also engaged in practical exercises, such as brainstorming and business-building discussions, which demonstrated their strategic thinking and problem-solving skills. Overall, the retreat fostered a sense of camaraderie, with each member appreciating and respecting the others' accomplishments and contributions.
Challenging misconceptions about wealth and success
Stereotypes about wealthy individuals being evil or selfish were challenged during the retreat. The group consisted of highly successful and wealthy individuals who demonstrated humility, empathy, and a growth mindset. It became evident that most millionaires are self-made, and their success is a result of hard work, along with a willingness to learn and grow. These individuals shattered the perception that wealth equates to negative qualities, proving that successful people often possess both financial success and admirable character traits.
Imparting valuable knowledge and skills through fitness demonstration
During the retreat, one participant shared valuable fitness knowledge and demonstrated a few key exercises. Despite the participants' initial expectation of an intense workout, the individual focused on teaching proper form and movement principles. The group members were impressed by the significance of movement quality over quantity. They realized that a single quality repetition could provide more benefits than multiple mindless sets and reps. This experience left a lasting impact on the group, as they recognized the value of foundational principles and the importance of tailored coaching.
The benefits of red light therapy and its positive impact
The group extensively discussed the benefits of red light therapy, collectively recognizing its impactful results. Regular use of red light therapy had become a routine for most members, contributing to better overall health and well-being. The members found the therapy fascinating and expressed enthusiasm about the positive impact it had on their lives. It became a topic of conversation among them, even piquing the interest of their children. The group continued to explore the potential benefits and applications of red light therapy, cementing its significant role in their wellness routines.
The influence of testosterone on competition and persistence
A study discussed during the podcast episode emphasized the impact of testosterone on competition and persistence. Participants with lower perceived control demonstrated greater competition persistence when administered exogenous testosterone. This hormone was found to enhance sensitivity to challenges, helping individuals persist against stronger opponents. The study highlighted how testosterone can fuel determination and the desire to compete at a higher level, breaking preconceived notions about the hormone's influence on behavior and performance.
Focus on strength and performance in the gym
Instead of focusing on cutting and losing body fat, prioritize getting stronger and improving your performance in the gym. This will allow you to build muscle and maintain your current body fat levels.
Reverse diet slowly and adjust as needed
Gradually increase your calorie intake through reverse dieting, and pay attention to how your body responds. If you start to notice unwanted body fat gain, slow down the reverse diet or make slight adjustments to find the right balance that works for you.
Listen to your body and use non-scale indicators
Instead of relying on the scale or strict body fat measurements, pay attention to how you feel, both physically and mentally. Focus on factors like overall energy levels, strength gains, and how your clothes fit to gauge progress and make adjustments as necessary.
Transitioning from coaching to self-guided fitness
The caller asks for advice on transitioning from working with a coach to navigating his fitness journey on his own. The hosts suggest gradually reducing coaching sessions to once a month to maintain accountability and guidance. They emphasize the importance of finding a good trainer who understands the client's goals and can offer ongoing support as needed.
From powerlifting to bodybuilding
Another caller expresses interest in bodybuilding and specifically competing in men's physique. The hosts suggest starting with powerlifting as a foundation to build strength and improve physique. They explain that powerlifting can provide a healthier and more sustainable approach to fitness and can set the stage for transitioning into bodybuilding later on, if desired. They offer to guide the caller through the powerlifting process with their program and support in their private forum.
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: If you can’t eat enough protein, amino acid supplements may help. (2:15)
Recapping Justin’s birthday weekend: Muscle cars and rocking out with the boys. (13:22)
Adam’s evolution around masterminds. (24:55)
The benefits of red-light therapy and how the guys have used their Joovv devices. (42:55)
Testosterone is making people more resistant to losing. (45:08)
Delaying gratification debunked? (46:22)
Earth-friendly diet? (51:04)
Using a hand grenade to crack walnuts. (54:56)
Costco’s weird return policy. (56:45)
Shout out to Steven Rodriguez. (1:01:42)
#ListenerLive question #1 - What advice and programs would you guys suggest I do for the next couple of years to be at my best physique? (1:02:44)
#ListenerLive question #2 - Any advice for someone who has engaged with professional coaching and is now looking to transition out and work on their own? (1:15:11)
#ListenerLive question #3 - How do I never cut again? (1:26:08)
#ListenerLive question #4 - As a relatively new lifter, I want to follow MAPS programs and want to chase health and do it in a healthy way. So, in 4 years I will have a physique I’m proud to present on stage in a competition. I don’t have to win but want to build a physique I’m proud of. (1:38:41)
