Chapters
1. <Untitled Chapter 1>2. Finding the Right Workout3. Mind Tricks4. 1 - Are you getting results?5. How body composition works.6. The yo-yo dieting trap.7. Measuring Strength Results8. Tricky Results9. 2 - How do you feel?10. The breakdown recovery trap.11. Good Pain vs Bad Pain12. Sleep and Libido13. Are you enjoying your workouts?14. 3 – Is your program sustainable?15. Finding Your Sweet Spot16. Assess Your Body1. <Untitled Chapter 1>
Sal and the Mind Pump team discuss how to determine if your workout is the best one for you. They break it down into three factors: results, how you feel, and sustainability. The right workout should give you the best results, make you feel good, and be sustainable for you.+
2. Finding the Right Workout
Sal, Adam, and Justin discuss the difficulty in determining whether a workout is right for you. They explore how people often focus on the wrong metrics to measure success and how assumptions about one's abilities can hinder progress. The group shares personal experiences and insights on how to find the right workout for your body.+
3. Mind Tricks
Adam and Sal discuss the three things that most people use to gauge their progress in the gym: the mind, the mirror, and the scale. They explore how these three things can play tricks on us and deceive us about the success of our programming or diet.+
4. 1 - Are you getting results?
Sal, Justin, and Adam discuss the common misconception of results being solely based on weight and how body fat plays a crucial role in determining progress. They share personal experiences and explain how body fat tests can help track progress more accurately.+
5. How body composition works.
Sal, Adam, and Justin explain the difference between losing weight and changing body composition. Losing weight does not necessarily mean losing body fat and can result in muscle loss, which slows down metabolism. To achieve a lean and toned physique, it's important to focus on body composition rather than just weight loss.+
6. The yo-yo dieting trap.
Adam and Sal discuss the dangers of yo-yo dieting and the negative impact it can have on your metabolism. They explain how losing weight through extreme calorie restriction and exercise can lead to long-term failure and weight gain.+
7. Measuring Strength Results
Sal, Adam, and Justin discuss how measuring strength results can be misleading and how to accurately gauge progress by looking at your strength to weight ratio. They also touch on the importance of considering the type of mass gained when trying to build muscle.+
8. Tricky Results
Adam and Sal discuss how focusing only on the mirror and scale can lead to a false sense of progress. They emphasize the importance of paying attention to other changes in the body, such as energy levels and mood, to truly gauge progress in fitness.+
9. 2 - How do you feel?
Effective Workouts:Sal, Justin, and Adam discuss the common misconception that feeling sore and exhausted after a workout is a sign of effectiveness. They emphasize the importance of feeling good and energized after a workout and how to shift your mindset towards this.+
Effective Workouts:Sal and Justin discuss the importance of workouts that leave you feeling energized and complement your life, rather than leaving you feeling exhausted and drained. They also highlight the importance of paying attention to non-scale victories such as better sleep and improved movement.+
10. The breakdown recovery trap.
Adam, Sal, and Justin discuss the importance of recovery in the process of adaptation and progress. They explain how constantly hammering the body without giving it a chance to recover can hinder progress and lead to a recovery trap, where the body is only focused on healing and not adapting. Ignoring signs of pain and not paying attention to how you feel going into the next workout can be detrimental to progress.Show transcript +
11. Good Pain vs Bad Pain
Justin, Sal, and Adam discuss the difference between good and bad pain in exercise. While a little bit of soreness is okay, excessive soreness, joint pain, and pain that hinders movement is bad and should be avoided. They emphasize that workouts should reduce pain, not increase it.+
12. Sleep and Libido
Sleep and Workouts:Sal, Adam, and Justin discuss the importance of sleep in relation to workouts. They explain how poor sleep can affect your workout and how modifying your workout based on your sleep can be beneficial. They also touch on the undervalued importance of sleep in terms of recovery and hormone balance.+
Healthy Libido:Sal and Adam discuss the importance of having a healthy libido and how bad workouts can cause hormone imbalances leading to low libido. They emphasize the need to fix lifestyle factors like workout, sleep, and diet instead of relying on hormone supplements to improve libido.+
13. Are you enjoying your workouts?
Adam, Sal, and Justin discuss the importance of finding a balance between enjoying your workout and having consistent programming. They emphasize that even a subpar workout done consistently is better than a great workout done inconsistently. The speakers also note that when a person enjoys their workout, they tend to get better results and feel good overall.+
14. 3 – Is your program sustainable?
Sustainable Workouts:Sal and Adam discuss the importance of sustainability in workouts and how to ensure that your workout plan is something that you can maintain in the long run. They emphasize the need to have an exit plan and to choose a workout that is sustainable for your lifestyle.+
Sustainable Exercise:Adam and Sal discuss the importance of sustainable exercise and how committing to a realistic amount of time can lead to better results. They caution against pushing yourself too hard too soon and emphasize the importance of building a sustainable routine.+
Efficient Workouts:Sal and Adam discuss the importance of sustainability in workouts and how it can lead to more efficient and effective workouts. Adam shares his personal experience of breaking through a plateau by reducing his workout days from five to seven to three, which allowed him to focus on recovery and nutrition and ultimately gain ten pounds of muscle.+
Sustainable Workouts:Sal and Justin discuss the importance of sustainability in workouts and how to overcome plateaus by changing goals and focus. They emphasize the need to find a workout that is both effective and enjoyable for the long-term.+
15. Finding Your Sweet Spot
Adam shares his experience of dropping his workout frequency and seeing better results. He compares it to hitting a golf ball, where muscling it doesn't make it go further. Finding the right balance for your body is key to sustainable training and better results.+
16. Assess Your Body
Sal recommends doing a self-assessment to determine what exercises work best for your body. He suggests a free online class where Justin teaches three movements to help you figure out what priming exercises are right for you. This will increase the odds that your workout is better for you.+