
June 30, 2020
The Perfect Plan to Get Into the Ultimate Shape | Mind Pump
Check out the Mind Pump Podcast Page
Key Takeaways
- It’s important to get a proper assessment before starting a routine because everyone has different imbalances and needs
- “The right exercise for somebody may be the wrong exercise for someone else” – Sal Di Stefano
- 3 Steps for Proper Assessment
- 1) Find out your Total Daily Energy Expenditure (TDEE)
- 2) Get your hormone and nutrient levels tested
- 3) Assess your movement with proper priming
- 3 Steps to the Ideal Workout
- 1) Build the foundation of strength
- 2) Focus on performance training
- 3) Sculpt and shape your body
Intro
- Hosts: Mind Pump consists of Sal Di Stefano (@mindpumpsal), Adam Schafer (@mindpumpadam) and Justin Andrews (@mindpumpjustin)
Get A Proper Assessment
- It’s important to get a proper assessment before starting a routine because everyone has different imbalances and needs
- “The right exercise for somebody may be the wrong exercise for someone else” – Sal Di Stefano
- “If it’s not right for you, not only is it not right, it’s completely wrong”
- “The right exercise for somebody may be the wrong exercise for someone else” – Sal Di Stefano
- You don’t want to follow a workout or nutrition routine that will actually be detrimental to you
Step 1) Find out your Total Daily Energy Expenditure (TDEE)
- That’s how many calories your body burns daily. People are terrible at predicting how many calories they need so it’s important to figure out your TDEE.
- Mind Pump has a free TDEE calculator
- If you want to gain weight, you need to eat more than your TDEE. If you want to lose weight, you need to eat less than that.
- Mind Pump has a free TDEE calculator
Step 2) Get your hormone and nutrient levels tested
- Your hormones can actually tell you if your diet and exercise routine are working for you
- If you’re a man and your testosterone levels are at 500 and after adapting your new routine it moves up to 700, you’re probably on the right track
- For women, look at your estrogen-progesterone balance levels
- Mind Pump recommends using EverlyWell to test yourself and to do a test 60-90 days after adopting a new routine
- For women, look at your estrogen-progesterone balance levels
- If you’re a man and your testosterone levels are at 500 and after adapting your new routine it moves up to 700, you’re probably on the right track
- You also want to get your nutrient levels tested
- Supplements make up only 1% of your health unless you need them
- “If you need them, then they become massive…In those cases, supplementation can literally make up 80% of your progress” – Sal Di Stefano
- If you aren’t meeting your body’s nutrient demand, it’s not going to function and you aren’t going to make progress
- Supplementation can also cause problems if you’re getting too much of one nutrient
- If you aren’t meeting your body’s nutrient demand, it’s not going to function and you aren’t going to make progress
- “If you need them, then they become massive…In those cases, supplementation can literally make up 80% of your progress” – Sal Di Stefano
- Supplements make up only 1% of your health unless you need them
Step 3) Assess your movement with proper priming
- “The best workout that you could do for your body is the one that gets you there the fastest and the most effective” – Sal Di Stefano
- To get the most out of an exercise, you need to do proper priming
- Mind Pump has a free webinar on proper priming
- To get the most out of an exercise, you need to do proper priming
- You can assess your movement with 3 tests: the wall test, the windmill, and a squat
- “Before you ever do a workout, figure out how to do your priming session” – Sal Di Stefano
- Priming sets you up to get a great workout every time
- “Before you ever do a workout, figure out how to do your priming session” – Sal Di Stefano
3 Steps To The Ideal Workout
- Step 1) Build the foundation of strength
- Strength is the foundation of every exercise
- “Build the base, strength and muscle is the most important thing” – Sal Di Stefano
- Having muscle helps protect your body
- “More muscle means you’re more sensitive to sugar and your insulin responds better. More muscle means your hormones balance out.”
- Strength is the foundation of every exercise
- Step 2) Focus on performance training
- “Just having muscle isn’t enough, you need to be able to move well” – Sal Di Stefano
- Performance training will help you build mobility and stability which will help you avoid common injuries
- “Just having muscle isn’t enough, you need to be able to move well” – Sal Di Stefano
- Step 3) Sculpt and shape your body
- Once you’ve built a foundation of strength and have worked on your performance training, then you can focus on sculpting your body
- “We want to lay that good foundation, good movement pattern, before you start trying to sculpt and shape the body” – Adam Schafer
- This is where you get to do isolation exercises and focus on the details of your body
- “We want to lay that good foundation, good movement pattern, before you start trying to sculpt and shape the body” – Adam Schafer
- Once you’ve built a foundation of strength and have worked on your performance training, then you can focus on sculpting your body
Additional Notes
- A lot of people trying to get in shape fail because they get overwhelmed and tackle too many things at once
- Mind Pump podcast’s goals are to:
- Counter bad information with good information
- Provide people actionable steps
- Consistency is key is getting in shape
- You’ll see changes and progress every month but a full transformation takes about a year
- Consistency will also help you build discipline in your life
- An added bonus of training is that you’re more likely to eat better and make better food choices
- Consistency will also help you build discipline in your life
- You’ll see changes and progress every month but a full transformation takes about a year
- If you find your training getting boring, interrupt it with different exercises
- Switch from dumbbells to kettlebells
- Do your workouts outside instead of inside
- Bring a friend to do a workout with you