March 30, 2019

Top Tactics for Fat Loss, Weight Gain, and Muscle Growth – Mind Pump on The Genius Life Podcast

Check out The Genius Life Episode Page & Show Notes

The Genius Life is hosted by Max Lugavere (T: @maxlugavere IG: @maxlugavere). Mind Pump is made up of Adam Schafer (@mindpumpadam), Sal Di Stefano (@mindpumpsal), and Justin Andrews (@mindpumpjustin). Check out their fitness podcast.

Key Takeaways

• Exercise:
  • Treat exercise like a skill
    • “When you treat exercise like a skill and you go to the gym to practice, rather than to go beat yourself up, you’ll see better success in the short-term and especially in the long-term”
    • Go to the gym to “practice squatting”, “practice deadlifting” etc.
  • Having more muscle speeds up your metabolism
  • Muscles don’t “tone” – they either build or they shrink
    • “Tone” and “toning” are terms invented by the fitness industry to attract women to work out
  • As a female, you will NOT get bulky if you start lifting weights
  • Exercise really just serves as a stimulus for your body to adapt
    • If you’re stressed, eat like shit, and hardly sleep – going to the gym and beating the crap out of yourself just won’t work
  • Working out fasted is up to personal preference
• Diet and Nutrition:
  • “We eat because of emotion, we eat because of context, but very rarely do we eat because we’re hungry”
  • “Most of us who were born and raised in modern Western societies have never felt true hunger”
    • What we’ve associated with hunger is actually more like emotion, cravings, and boredom
  • Most people only associate food with taste
    • Learn to associate it with its health benefits
      • For example, more vegetables = better bowel movements, better mood, improve skin
      • Become aware of all the things food provides for you aside from just the taste of it
  • “If I were to list the top 15 priorities of building muscle and burning body fat, eating after you workout wouldn’t even make the list”
    • The whole “post-workout anabolic window” thing is a myth made up by the supplement industry to sell more protein powder
  • “Nobody needs to take a protein shake”
    • “Somewhere along the line protein shakes became a health food, but they’re not –  it’s a processed food”
    • The right amount of protein for athletic performance is about 0.6 to 0.8 grams per pound of body weight for lean individuals
      • If you can’t hit that with food – then sure use a protein shake
    • Related – Organifi makes a really good vegan protein powder
• Weight loss and muscle gain:
  • To lose weight – you want your metabolism to speed up
    • It is NOT all about eating fewer calories
    • How can you speed up your metabolism?
      • “Nothing speeds up the metabolism or gets your body to burn more calories naturally like resistance training.”
  • Tips for gaining weight (and muscle):
    • Focus on the old-fashioned compound lifts – bench press, squats, deadlifts, overhead presses
    • Increase your caloric intake
      • If you can’t eat more, drink some of your calories – add a healthy smoothie with protein powder, fruit, and dairy in between meals
  • Other:
    • “Being vulnerable and being real is one of the best ways to get people to connect with you”
    • Long-term behavior changes start with small behavior changes that stick
      • The best diet/workout program/etc. is the one you actually stick to

These notes were edited by RoRoPa Editing Services

Genius Life : diet, exercise, fat loss, fitness, Podcast Notes Favorites, protein powder, resistance training
Notes By MMiller