
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
- Treat exercise like a skill
- 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
- Learn to associate it with its health benefits
- “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
- To lose weight – you want your metabolism to speed up
These notes were edited by RoRoPa Editing Services