2610: How to Look & Get Lean Faster for Summer

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth
Episode 2610: How to Look & Get Lean Faster for Summer
Release Date: June 2, 2025

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Introduction

In Episode 2610 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve into practical strategies for individuals aiming to achieve a leaner physique in a short timeframe, specifically targeting the summer season. Drawing from over four decades of combined experience in the fitness industry, the hosts provide science-backed tips focusing on nutrition and exercise to help listeners maximize their aesthetic goals efficiently.

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Nutrition Hacks

1. Low Carb Diets

   Adam Schafer initiates the discussion by addressing low carbohydrate diets, a common strategy among those seeking rapid fat loss. He references scientific studies indicating that low-carb diets do not necessarily result in more fat loss compared to calorie-controlled diets with high protein intake. However, these diets can lead to significant initial weight loss primarily from water loss, which enhances the appearance of leanness.

   "Low carbohydrate diets don't cause more fat loss than comparable diets where the calories are controlled and the protein is high... they do show more weight loss initially, and more of that weight is coming from water." (03:36)

   Justin Andrews shares personal insights, emphasizing the effectiveness of reducing carbohydrates for those who have not previously adopted such a diet:

   "Going really low carb if you've never... was a quick recipe for me to lean out quick." (04:49)

   The hosts highlight carb cycling as an alternative, allowing for flexibility while maintaining protein intake to support muscle preservation and appetite control.

2. High Protein Intake

   Emphasizing the importance of protein, Adam discusses how a high-protein diet not only supports muscle growth but also facilitates greater fat loss compared to lower protein diets under the same caloric conditions. The thermic effect of protein, which requires more energy to process, further aids in fat reduction.

   "High protein diet does build more muscle, but it also results in more fat loss... protein has a higher thermic effect than carbohydrates or fats." (08:20)

   Justin adds the necessity of meal prepping to ensure adequate protein intake, especially when carbohydrates are restricted:

   "Having protein ready... is a quick recipe to fail on. This strategy is to not be prepared." (10:03)

3. Eating Schedule: Don't Eat Past 5 PM

   The podcast discusses the behavioral benefits of setting a strict cutoff time for eating, such as 5 PM. While acknowledging that scientific data does not conclusively support the timing of meals relative to caloric intake and metabolism, the hosts argue that in real-world scenarios, such rules can help individuals control late-night cravings and reduce overall calorie consumption.

   "There is a little bit of magic here... if you just took this advice alone, would lean out by itself." (12:30)

   The strategy also promotes better digestion and improved sleep quality, which are crucial for hormone regulation and recovery.

4. Hydration: Drink a Lot of Water

   Adequate hydration is presented as a key factor in achieving a lean appearance. Drinking between half a gallon to a gallon of water daily can improve skin appearance, reduce wrinkles, and potentially aid in fat loss by replacing high-calorie beverages and suppressing appetite.

   "Drink a lot of water... Your skin will look different in a few days of doing this. It will look younger, you'll have less wrinkles." (15:23)

   Additionally, staying hydrated helps maintain energy levels and reduces the likelihood of mindless snacking.

5. Avoid Foods That Cause Digestive Distress

   To prevent bloating and inflammation, the hosts recommend selecting easily digestible foods, especially leading up to events like beach outings. Avoiding foods that cause digestive issues ensures a flatter stomach and a more defined physique.

   "Stick to easily digestible foods, which typically look like rice, meat, well-cooked vegetables... you look like you gained 5 pounds of fat overnight." (17:55)

   They also touch upon the importance of food intolerances and their impact on blood sugar levels and cortisol production, which can hinder fat loss and muscle preservation.

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Workout Strategies

1. Beginner Programs

   For individuals new to training or returning after a hiatus, the hosts advocate for starting with beginner-level programs that emphasize moderate intensity and volume. Overexerting can lead to increased cravings, muscle loss, and the body storing more fat as a response to excessive stress.

   "If you're a newbie, a beginner program is going to give you better results than an advanced program will give you." (20:54)

   The key is to elicit maximum change with minimal effort, ensuring sustainable progress and reducing the risk of injury.

2. Intermediate Techniques

   Those with some training experience are encouraged to incorporate High-Intensity Interval Training (HIIT) into their routines. Short bursts of intense exercise followed by recovery periods can accelerate fat loss within a 4-6 week window. However, it's advised to use HIIT as a short-term strategy to prevent the body from adapting and plateauing.

   "High intensity interval training can produce some pretty accelerated fat loss in a nice four week period." (22:15)

3. Advanced Workouts

   Advanced trainees can benefit from introducing novel stimuli such as unilateral training and failure training. Unilateral exercises promote muscle symmetry and balance, while failure training can lead to rapid strength and muscle gains when paired with proper programming.

   "Unilateral training... builds symmetry and balance, which really does contribute a lot to your aesthetics." (24:07)

   Additionally, advanced programs may include varied rep ranges and complex movements to continuously challenge the musculature and promote hypertrophy.

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Conclusion

Throughout the episode, Sal, Adam, and Justin provide actionable and straightforward advice tailored to different fitness levels, all aimed at helping listeners achieve a leaner physique for summer. By focusing on strategic nutrition adjustments and appropriately scaled workout regimens, individuals can optimize their body composition within a limited timeframe.

The hosts emphasize consistency and preparation, particularly in meal planning and hydration, to support dietary changes and workout adherence. They also highlight the importance of selecting exercise programs that match one's current fitness level to maximize results while minimizing the risk of injury.

For those interested in structured programs mentioned in the episode, Mind Pump offers various training bundles suitable for beginners to advanced trainees, available at mapsjune.com.

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Transcript

[Sal DiStefano]

If you want to pump your body and expand your mind, there's only one place to go.

[Adam Schaefer]

Mind Pump. Mind Pump.

[Sal DiStefano]

With your hosts, Sal Destefano, Adam Schaefer and Justin Andrews, you just found the.

[Adam Schaefer]

Most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode is all about looking good for the summer. I know we're here, so this is about how you can look great in a shorter period of time. By the way, we put together packs and bundles of workout programs. Depending on who you are, that's going to get you there, whether you're a beginner, moderate or advanced. We have three different types of bundles. We have the Summer Starter Bundle, Shredded Summer Bundle, the Summer Strong bundle. And if you want all of them, you can get all of them. They're all massively discounted. You can find [e-mail] now this episode is brought to you by a sponsor. Zebiotics is a pre alcohol drink. It's a genetically modified probiotic drink that breaks down acetaldehyde, one of the negative byproducts of alcohol consumption. So you drink Zebiotics, then you go enjoy some beers or some wine or some drinks with your friends and you feel way better. Go check them out. Go to zbiotics.com that's Z B I O T I C S.com mindpump25 use the code mindpump25 and get 15% off. Here's the show. Summer nutrition Hacks. We're going to talk about how you can look great in a short period of time because of course, it's summer by the time this episode releases. So we're going to give you some trips, some tricks, tips and hacks to look your best.

[Justin Andrews]

What does our Runway look like? What kind of timeframe we have right now?

[Adam Schaefer]

It's, you've got a little bit of time. So the context here, it's here, man, is the context is aesthetics. And what would be more effective in the short term. Typically, we don't communicate this way. We're very long term minded. I mean, again, we were trainers and coaches.

[Justin Andrews]

Yeah.

[Adam Schaefer]

For two decades. So keep in mind what we're going to communicate today is, yes, burn body fat. Yes, improve your fitness. We're going to talk about those things as well. But also just the aesthetic, like how can I look like I'm the leanest and the kind of shortest period of time. And that's the context of kind of where we're going here with nutrition.

[Justin Andrews]

So I, we're going to topic. Yeah. Assume we have good Relationships with exercise and nutrition, healthy place metabolically. And so I think that we're just going to, we're just going to go from there.

[Adam Schaefer]

Right, right.

[Justin Andrews]

Because obviously trying to talk to the average person who is at a place where their, their metabolism is extremely slow, they need to revert. There's a lot of other things that they need to do.

[Adam Schaefer]

And if you need to lose like 40 pounds, like you're too late. Right. Although some of this stuff might be valuable, it takes a lot longer than like now till get ready for summer. But for people have some, you know, a little bit of weight to lose and they want to look really good in a month or two, these tips will definitely serve you.

[Justin Andrews]

So let me hear your first one. What's your first go to move go low carb.

[Adam Schaefer]

Now data the studies on low carb and I will communicate kind of our, our experience on this. But low carbohydrate diets don't cause more fat loss than comparable diets where the calories are controlled and the protein is high. And we'll get to protein next. But they do show more weight loss initially, and more of that weight is coming from water. This is a trick bodybuilders have used for years to appear leaner than they are. Because getting water out of your body, especially if you strength train along with it, will give you the appearance of looking leaner. You'll be drier, you'll have less under your skin, and it gives you a leaner appearance than you actually may be.

[Justin Andrews]

You know, I think this is a really good strategy, especially if you've actually never really done it right. So I remember the first time that I. I mean, most of my life, matter of fact, I remember when it was, we were in this podcast. So up until that point, I had never even attempted low carb. In fact, I remember, I believe it was you who was reading a lot of research on the ketogenic diet and the benefits of that. And I remember I had just came off of competing the year before and like, I was like, my metabolisms went through the roof. I was eating 600 grams of carbs, and I was like, why the hell would I get rid of carbohydrates? It allows all this flexibility. I thought, yeah, but you know what? I never challenged myself to do that. And I tell you what, man, going really low carb if you've never. Or cutting carbs when you've never attempted to really cut carbs was a quick recipe for me to lean out quick. I mean, it's definitely a great Strategy. And most competitors, this is kind of what they do. Like a lot of competitors don't track calories, they track macros. And carbohydrates are the primary one they manipulate so they keep the same protein. They don't really talk about calories and they really just manipulate carbohydrates to get them to their goal. So it is a very effective strategy if someone's never used it before.

[Adam Schaefer]

Yeah.

[Guest Speaker]

Plus you're a little more satiated that way when you're more focused on protein and fats.

[Adam Schaefer]

Yes.

[Guest Speaker]

So you're not. You don't tend to overeat quite as much.

[Adam Schaefer]

Yeah, no, the study studies on this show this as well. At least in the short term you get this, you know, like the first three months or so you get this really strong appetite suppression by cutting carbohydrates and eating more, more fats and more proteins. So there's more stationary. By the way, the reason why you can cut carbohydrate rates to zero is because they're not essential. Now this doesn't mean it's necessarily ideal for everything like athletic performance or even long term success, because it is a bit extreme. It is something you can cut out entirely and it's easy to do short term, it's one easy step people can do. Right. Don't eat carbohydrates. Right. What am I not eating? I'm not eating starches, I'm not eating breads, pastas, I'm not drinking juices. I'm avoiding even fruit. Right. Because those have carbohydrates.

[Guest Speaker]

Alcohol.

[Adam Schaefer]

Yeah, alcohol is out of it as well. Maybe save that just for the summer parties. But you cut those out and your body is okay. You're going to survive on proteins and fats because proteins and fats are essential. And also what happens and the reason why you get more weight loss with a low carb diet, not necessarily fat loss, but more weight loss, is because when you cut carbohydrates out, it sucks water out of your body. I mean, I'll give myself an example. I walk around anywhere between 218 to 221 pounds. Okay. If I went zero carb, and I do this relatively regularly, but I do it for different reasons. I do it because I feel sharper when I do this. So if I'm gonna go on a podcast circuit or something like that, I'll do this. But if I cut carbohydrates down to zero, within a week, I'm gonna drop eight pounds. Now, it ain't body fat. But it's eight pounds of water. And I definitely will appear to be a bit leaner because when you have less water, you're leaner. By the way, this doesn't work if you have a lot of body fat, but if you're. You're body fat, you know you got ten pounds to lose. Like, losing that water can make you look leaner, especially if you're a female in a bikini.

[Justin Andrews]

A. A dramatic or dramatic. A generic strategy to kind of test this that like anybody can do. Because you're gonna have a lot of people that are at all different levels here as far as their calories and their macros and where their carbs are at. Is track and see what a normal day of carbohydrates are. Then that would be considered now your high day. Then go 50% of that would be your midday, and then 50% of that would be your low day. And you could cycle like that. So don't. You don't have to go overcomplicate this. Stick the protein to whatever you're supposed to and then literally just manipulate the carbohydrates like that. And that will create enough of an organic calorie deficit that you will lean out.

[Adam Schaefer]

That's.

[Justin Andrews]

That's easy, like strategy to reduce carbs without just going, no carbs all of a sudden.

[Adam Schaefer]

Yeah, that's carb cycling. And bodybuilders are really good at that. But to make it simple, too, you can go just, I'm not eating carbohydrates. I mean, everything else, but I'm not eating carbohydrates. And in a relatively short period of time, you'll lose some body fat because it's going to cause a deficit. You get some appetite suppression. It'll suck water out of your body. I mean, again, this is something that. Let's say somebody is rel. Say somebody's already lean and in a week they're going to be at the beach. And I mean, how much body fat can you lose in a week? One pound, two pounds. But they want to look significantly leaner. Cutting carbs out. Cutting carbs out will do that.

[Guest Speaker]

Loaded water buffalo like me.

[Adam Schaefer]

And so the aesthetic, the aesthetic, you know, effects can be a bit pronounced, especially in the. In the short term.

[Justin Andrews]

So that's carbohydrates. Next thing would be, I imagine, protein. And then being consistent with that, right. High pro, high protein, which would be one to one and a half grams per body weight.

[Adam Schaefer]

Per pound of body weight. Yeah, per pound of target body weight. So if you're. You're goal body weight is 130 pounds, 130 grams, 150 grams of protein a day. Eat it first. Now, the studies on this are pretty amazing. Okay, so bodybuilders have known this for a long time. High protein diet does build more muscle, but it also results in more fat loss. So when you look at calorie controlled diets and they compare them, one group, normal protein, the other group, high protein, same calories, so essentially same energy intake, the high protein group is leaner. They actually get leaner, they lose more body fat. And of course, if they're strength training, they'll build more muscle. There's a lot of speculation as to why. One, you know, the ones that I, I think are most relevant or probably most accurate is mole protein leads to muscle growth. So maybe some more of those calories are getting partitioned to building muscle, which has this kind of metabolic effect. The other is that protein has a higher thermic effect than carbohydrates or fats. In other words, a gram of protein requires more energy to process than a gram of carbohydrates or fats, especially in a calorie controlled fat versus carbohydrates and proteins. In other words, 50 grams of protein burns a little bit more calories than the same amount of calories from fats or carbohydrates.

[Justin Andrews]

I will add this to this recommendation because we are recommending a low carb, no carb, or some sort of a carb cycle. So reducing that, making sure you're hitting your protein intake, and since that becomes the primary focus in a diet like this, to prep is huge help. Having protein ready, this is.

[Adam Schaefer]

Protein's hard to find.

[Justin Andrews]

If you don't, it's very difficult. And so if you think on a whim every day you're just gonna go find your daily intake in protein while also not eating carbohydrates. Good luck. You're gonna find and, and so that's a quick recipe to fail on. This strategy is to not be prepared. So cooking chicken thighs and steaks. Now, what's great is because you're going low carb, you can enjoy higher fat meats like the tri tips and the ribeyes and things like that and be actually okay. But make sure you prep meat, have, have enough meat that you have ready to go throughout the day or else this will be a really tough strategy to stick to.

[Adam Schaefer]

And the studies do show that high protein satiates you significantly in comparison to carbohydrates and fats, especially or maybe primarily in the first six months. So in the short term it brings your appetite down. Why is that a good thing? Well, you're trying to get leaner. It's difficult to do that when your appetite is raging. Well, eat high protein and watch what happens. By the way, back to what you're saying, Adam. You know, it's very hard to find protein unless you prep it. So let's just imagine there's a woman that was aiming for 135 grams of protein. 135 grams of protein is a lot of protein for let's say 140 pound female. 130 pound female. For a 180 pound guy, it's still low. So let me just paint the context here. But 135 grams of protein or 140 grams, that's 45 to 50 grams of protein per meal, breakfast, lunch and dinner. If you don't prep lunch, go find 45 grams of protein, you're gonna have to go to chipotle salad, three scoops of chicken extra like it's whole food sources.

[Guest Speaker]

Yeah, it's gonna be real difficult.

[Adam Schaefer]

It's actually quite difficult. And again, it results in more muscle. It also helps with insulin sensitivity or blood sugar. And the reason why this is important for this particular topic is when blood sugar levels are up and down, up and down. What you do tend to have besides mood changes are cravings. And so this is really good for that. By the way, studies will show a high protein breakfast alone, regardless of what you eat throughout the day, causes blood sugar levels to be more stable throughout the day. That's how powerful this particular effect is. So take your body weight, grams of protein, divide it up between breakfast, lunch and dinner, and prep your meals. Great strategy right there. Next up, don't eat past 5pm now. There's no magic to the time.

[Guest Speaker]

You just make bad decisions.

[Adam Schaefer]

Yeah, it's.

[Justin Andrews]

There is a little bit of magic here. This is. I like, I love that you picked this as a tip because this was something as a trainer, early trainer, I used to scoff at this. Oh, there's no science to support this. If you eat the same amount of calories in the day, total's at the same. And what a disservice I did to my early clients by on a piece of advice like this that I find extremely valuable. In fact, I bet you most people listening right now that want to lean out a little bit, if they just took this advice alone, would lean out by itself. Because most people, okay, past 5pm is when they make those decisions.

[Adam Schaefer]

That's right.

[Justin Andrews]

It's when they eat the ice cream, the pie, the candy, snacks, yes, the, the chips, the dip, the, the popcorn, you name it, this is when it happens. This is typically post dinner. And so if you just aim to have your dinner by 5 or 6pm and then shut it down beyond that, it's crazy how good you do.

[Guest Speaker]

And then two, it really helps you to process the food, digest it all the way through so you're going in. It doesn't impede on your sleep, which is a huge one for me.

[Adam Schaefer]

That's right, because. So it's an easy way to control calories because it's a hard stop. What tends to help people in the real world. Now I know the studies, Adam. Right. If you do the same calories, same macros, blah, blah, blah, everything's the same. It doesn't matter. That's what the data shows. It actually doesn't matter. Eat it, you know, throughout the day, eat it, you know, cut it off at 5pm doesn't make a difference. But in the real world, that's not how things work in the real world. Everyday people like hard stops or black and white rules in the short term are really effective. Now in the long term you gotta be more, it's more complicated, right? There's more behavior change, there's more relationship with food. But if I was telling someone in it, you know, for three months or.

[Guest Speaker]

Two months you can get rid of some flexibility.

[Adam Schaefer]

It's very black and white. Just don't eat past 5pm well, it's going to cut your calories, it's going to reduce, it's going to cut out the times of the day when you tend to screw up. You tend to meal prep more for breakfast and lunch than you do for dinner. Dinner is the meal that you tend to go or past. Dinner is when you tend to again make those decisions. And then sleep is a big one. Justin, the reason why I, I would say don't eat past 5pm versus start eating at noon. Let's say they're both, you know, they're both time restricted is because not eating past 5pm is going to probably improve your sleep and you're going to get better hormone production as a result. Growth hormone production.

[Guest Speaker]

That's where the magic is.

[Adam Schaefer]

Absolutely.

[Justin Andrews]

Well, and let's be honest, this episode is about this, right? Very straightforward, practical, easy advice that people can apply so they can get lean for summer. It is not like we normally do, which is talking about all the nuances of training and metabolism and all that stuff like that. This is very practical. Here's a good strategy for most people, short term. Do follow these things.

[Guest Speaker]

Check out off your box.

[Justin Andrews]

Yes. Follow these things and be consistent with it. And I promise you, most people listening will see a huge difference.

[Adam Schaefer]

In 30 to 60 days. You'll see a big difference. Next up, drink a lot of water. Half a gallon to a gallon a day. The effects that this has on your esthetics is pronounced. Your skin will look different in a few days of doing this. It will look younger, you'll have less wrinkles, you'll look a lot better. And again, we're talking about summer. We're talking about looking better. Right. The aesthetics. Water does this. It also probably helps with fat loss. Not necessarily because there's some magical thing about drinking all this water. Although there are studies that suggest there may be an enhanced fat loss effect. I don't necessarily agree with them, but I'll say there might be something happening there. I'm open to it. But the reason why I have seen better fat loss with my clients who do this is because when they drink a lot of water, they drink a lot less of other stuff.

[Justin Andrews]

Yes.

[Adam Schaefer]

Yeah. They don't drink soda.

[Guest Speaker]

Drink the calories quite as much. Exactly. Yeah. It's too. I mean, it. The more hydrated you are, the more energy you feel.

[Adam Schaefer]

Right.

[Guest Speaker]

Because you're low calorie now, because you're trying to cut down. And so it actually helps to kind of keep up. You know, if you're feeling fatigued, it keeps your energy levels up a bit higher.

[Justin Andrews]

And if you're busy, if you're busy sipping on water all day, you're less likely to be snacking on food all day long. And so I find that just having a goal of a gallon or whatever it may be, and looking at it and knowing that I have to chip away at all day keeps me from getting distracted and grabbing handfuls of chips and M&Ms. And snacks. So it's like. I think it's a great strategy just to keep clients from grazing. Not to mention all the benefits of.

[Adam Schaefer]

Water also, and this is just a little side note, which I think is funny. When I had clients do this, especially initially, like the first 30 days or so. This is back in the day when we first got those. Those body bugs that would track people's activity. Their steps would go up. Why? Because they get up to go to the bathroom more, which is funny. But I mean, did that contribute to some fat loss? Probably a little bit. Now, I'm not saying drinking more Water so you pee more. But when it comes to the skin effects and the effects on behavior around eating, that is for sure. By the way, this is a long term suggestion. A lot of these are kind of short termish. This one is like always do this. There's just tremendous benefit to doing this. Lastly, here's a big one. Avoid foods that cause any digestive distress. Or to put it differently, choose foods that you know are super easy for you to digestible. Okay, you want to talk about messing up your aesthetics because you're going to go to the beach, eat something that gives you bloat, that messes with your gut. You know, this happens.

[Justin Andrews]

It's a quick recipe to look like you gained five pounds of fat overnight.

[Adam Schaefer]

Easy. Yeah, very easy. This, this was especially bloat, baby. This was especially true for a lot of my female clients that were relatively lean. They were 20% body fat, which is pretty lean. And if they ate something that messed up their belly, they'd be like, oh my God, I look like I gained 5 pounds of body fat. And so I would recommend them leading up to going to the beach or something like that. Stick to easily digestible foods, which typically look like rice, meat, well cooked vegetables, very basic kind of easy to digest foods. By the way, eating foods that give you a little bit of digestive distress, not stuff that really messes you up, but stuff that causes a little bit of that. It does cause more inflammation overall, so you're more likely to look puffy and not as healthy.

[Justin Andrews]

Many times these are the most addictive foods too. So that makes. There's that part of it also is avoiding these types of foods that make you want to binge and eat more. So I think that's a great strategy for.

[Adam Schaefer]

And you know, here's the other thing too. And we saw this with the CGMs, right, the continual glucose monitors. What was interesting about some of the CGM data when those started becoming real popular is you would see these like strange non carbohydrate containing foods causing spikes in blood sugar. Like why is an avocado causing Mrs. Johnson to have a spike in blood sugar? It made no sense.

[Guest Speaker]

Histamine response.

[Adam Schaefer]

Yeah, exactly. Until you realized her body had an intolerance to the avocado. So although it didn't have carbohydrates, it did cause this kind of mild systemic immune reaction which will cause a release of sugar from the liver. This also causes cortisol to spike. And you know what high cortisol all day long does besides make you feel like crap it gets rid of muscle and it tends to promote fat storage, especially around. Especially around the belly. All right, let's get to the workout portion here. So let's talk about how to work out best for the summer. Let's talk about the newbie. Okay. Because a lot of people might be listening to this that haven't been consistent for a while. They just started training and, you know, they're like, hey, I'm going to start working out. And one of the biggest mistakes they make is they go all in. They go super hard right out the gates. This will not only not get you results, it'll cause worse results. It'll increase cravings. You won't build muscle. And if you push yourself too hard and cause too much stress, your body actually will try to hold on to more body fat. In fact, when you look at studies on high stress individuals and stress can be lots of different things, but it can also be working out beyond what is appropriate for your body. High stress individuals under a calorie deficit lose half as much body fat and twice as much muscle. So you need to train appropriately. So if you're a newbie, a beginner program is going to give you better results than an advanced program will give you.

[Justin Andrews]

Listen, no matter what level you're at, the goal is always to do as little as possible to elicit the most amount of change. And if you are a newbie, that means running like a starter, very basic program with not a lot of volume, not a lot of intensity. That's all it's going to take to make change and to see progress. If you're more intermediate, you can handle a little bit more. If you're more advanced, then you can handle a little more. So it doesn't matter where you're at, the goal is always to do as little as possible to elicit the most amount of change.

[Adam Schaefer]

That's right. It'll get you the best results, too. So sometimes when people hear us communicate this, they think, oh, you know, do you want to prevent injury?

[Justin Andrews]

No. You know, yes, it's the fastest way.

[Adam Schaefer]

It's right, it's. Yes, it'll help prevent injury. Yes, it's safer for you. But also, also, this is how you get the fastest results. Yes, you'll get slower results by overdoing it. So programs that like we offer for people in this scenario will be like map starter maps 15. If you're just getting started, those programs get you far better results.

[Guest Speaker]

The right dose matters.

[Adam Schaefer]

That's right.

[Guest Speaker]

That's it.

[Adam Schaefer]

It's like medication.

[Justin Andrews]

You take the right dose of the training like you're for that newbie paired with the advice we're giving that person gets the most results that way. You take that person and you throw them on the most advanced program or something. High intensity reverse results and it won't get, they won't get nearly as the same amount of results. And so it is very important the dose, the dose is very dependent on the results.

[Adam Schaefer]

Right now if you're moderate, let's say you have some experience you've been working out for consistently, let's say for six months or something like that. A good strategy. This is for short term fat loss. High intensity interval training can produce some pretty accelerated fat loss in a nice four week period. Four to six week period. After that you start to see the effects wean as the body starts to adapt. And it's not a good long term strategy. But short term high intensity interval training.

[Guest Speaker]

Especially if it's novel. Yeah. That you're not consistently doing already. It's. You've been strength training for a long period of time and now you're going to interrupt that with like cutting out your rest periods. It has a, a nice effect to that.

[Adam Schaefer]

By the way, there's a more effective way to do it and a less effective way to do it. Now the hit training is hit training. Right. So you can get on treadmill and sprint and walk. Sprint and walk, walk, that's it. But if you do it with weights and you do it properly with good programming, you'll get a little bit of the muscle building effect you'll get.

[Guest Speaker]

And it's definitely muscle preserving effect.

[Adam Schaefer]

Yes. So it's. Yes, I'm glad you said that. Now it's not just pick four exercises and do them in a row. Workout programming does matter. Which exercises you pick will make a difference in terms of the kind of results you're going to get.

[Justin Andrews]

I think the key to this is that you're somebody who has enough experience that you're not the beginner group. But that high intensity interval training or say like unilateral work would be novel. And it's that novel stimulus that's gonna give you that extra boost in the short term. So I think that's the key to the person that would go in this direction is you're not the beginner. You've been training consistently for a while. But doing something like hit is like, oh, I haven't really done that either ever or not reading anytime recent. So you're gonna get that. Or maybe another option for this person is like Unilateral training. If you're not somebody who consistently does that, you consistently train, but you haven't done a program just on unilateral work. There's another novel stimulus. So the idea here is taking somebody who's trained before and then creating some sort of novel stimulus in this short period of time.

[Adam Schaefer]

Yeah, unilateral training is great. So that's where you're training like one arm or one leg at a time. What this does is this builds symmetry and balance, which really does contribute a lot to your aesthetics. So this is like instead of doing, you know, squats, traditional squats, it would be one legged exercises. Right. Instead of deadlifts, it's one legged, you know, deadlifts instead of, you know, bench press, it's one arm type stuff. Right. Unilateral training does have a tremendous amount of value. There's a correctional exercise component here. As trainers, we love unilateral training because it balanced out our clients and prevented injuries. But what we see on DEXA scans is the, the right arm or left arm or right leg or right leg, you know, the left leg or glute or lat or whatever, they actually naturally start to balance out. So you'll see more muscle growth in the area that requires it, creating kind of this aesthetic look. So map symmetry would be the program that we have that is like that. Now if you're advanced, if you're advanced and you're not over trained and you're, you're rested, you feel good, this is when you can get after it. This is when you can up the intensity in the short term. Failure training can produce some really rapid strength and muscle gain, especially if you do it properly and you alternate it with say, let's say with something lower intensity.

[Guest Speaker]

You need the prerequisites for this, but definitely is effective.

[Justin Andrews]

Well, this would be an example of, and Sal, you've said this several times recently on the show, which is 90% of your training should be in this kind of moderate type of intensity. And then you have 10% of these sprints.

[Adam Schaefer]

Yep.

[Justin Andrews]

This would be an example of where this, this is somebody who consistently trains. You consistently train in the moderate group. You've got a nice crews that you're always doing, see nice results, progress, you're consistent with your training. But now it's like time to ramp it up. And here's your 10% of like where, this is where we really get right.

[Adam Schaefer]

So this is like, you know, again, you've been working out for a year and you've been smart about it. You haven't hurt yourself, you feel good. I think I can go after it for, you know, a couple months. Let's, let's see what happens. Anabolic advance would be one of our programs that's along those lines. And then the other, the other thing you could do in your advanced is really change up your lift. So if you have a good handle on the basics, squats and deadlifts and presses and overhead presses, this is when you can start to do high poles, snatch grip deadlifts, exercises that are different, that challenge your body differently. Maps Mapstrong is a great program and.

[Justin Andrews]

That'S super novel too because the way we open it up in first phase, how often do people train in the 20 rep range? So if you're somebody who's never done something like that, that's a novel stimulus. There's different exercises in that. What a great way to get a novel stimulus, right?

[Adam Schaefer]

By the way, we have we what we did because this episode is we put together packages of our programs that are perfect for these individuals. We have a one that's called the the Starter pack which has the maps starter maps 15 and there's some guides for nutrition. Then we have the Summer Shredded pack which is your HIIT training. Also has your unilateral training with map symmetry. Then we have the strong pack which is Maps Anabolic Advanced, Mapstrong by the way. All of them on sale, tremendous discounts and you can also get all three for a huge huge sale and discount. It's for this episode only. If you're Interested, go to mapsjune.com youm can also find us on Instagram. Justin is at Mind Pump Justin, I'm at mind pump DiStefano. Adam's at mind Pump.

[Sal DiStefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources at mindpumpmedia. Com. If you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump.