10 Ways to VISIBLY CHANGE Your Body in 30 Days | Mind Pump 1992

[@Cy-Kill08]

Chasing proteins, drinking water, working out and sleeping good ✊🏾

[@MindPumpShow]

This is the way!

[@al_copland5625]

Chasing protein is an amazing way to illustrate that action. It does feel like you are chasing as many grams of protein that you can find. Nice way to describe that 👉🏻💪🏻

[@nikkiew]

Exactly & 🥗

[@KnuckleHead1983]

I’ve said it before already but since listening to these guys I’ve lost 32 lbs. started at 227 and now 194ish Ive got a lot of muscle on me as well from when I strength trained in my 20s but got away from that and dealt with depression and let myself go but getting back into it and these guys have helped me so damn much

[@ryukirito2616]

That’s what I primarily do

[@lah189]

130 lbs. 5’3”. Heaviest I’ve ever been. Put a lot on after the holidays. 47 years old. Perimenopause. Have always done weights at least 3 days a week. Heavy. Kettlebells. Etc. January 2nd. 2 day homemade bone broth “fast”. Carnivore ever since. Do this every year. Biggest change I’ve made is adding an hour of walking. Every day. Fat and inflammation are falling off of me. Significant difference in two weeks. Haven’t weighed but clothes are loose and I can see lots of definitions. Abs. Biceps. Back fat gone.

[@shawntelchinn84]

Wow you were serious huh!!!

[@1nilu1]

and now?

[@buzzmeanytime]

Cold Turkey. That’s what my college track coach said. Pancakes, cakes, soda, ice cream, eating late and all things sugar go out the window

[@JakeOsterkamp]

Working hard on changing my body. Went from 240 to 200 since October. Trying to get to 190 and am struggling. Thanks for all the videos.

[@brandonknable7890]

Keep going !

[@brandonknable7890]

We are on the same journey

[@silentgrind34]

What are doing now? How are u

[@YogiNoGi]

Give an update! I’m around there too at 214 trying to get down to 195 while maintaining strength

[@isabel6033]

I up my carbs days when I am doing legs only... I fast 20hrs a day maybe twice a week I do a 24 hour period... I workout 5 to 6 days a week... I ate a high protein & veggies meal & cut off any bad sugars that are not from natural fruit.. In a month I found I gained 3 pounds of muscle & lost inches all over my body! It works.

[@TryingtoMom]

Love this. I spent all of last year focusing on upping my protein and increasing strength. 5 ft and last year I went from 140lbs to 135lbs while reverse dieting up to 2100 cal. Decided to finally do a cut and the weight is just dropping off. Thank you guys for all of the advice!

[@TODOMATIO]

Love this!!! I guess I am reverse dieting but in a very lean way. And still losing weight even though I am upping my activity, exercise, and calories. Otherwise I feel lightheaded

[@Amanda.c91]

Hi there! Could you give me an idea of what you ate in a day when you built up to 2100 and the cut? Thanks!

[@dr.harrietterichard8992]

I’m up for the challenge! I listened to an interview which outlined what I could do. I’m 72 and believe I can get back to the way I liked feeling when bodybuilding earlier. Not in any way competitively, but just enjoying the feel of moving my muscles. At 5’10 190 lbs , I know I can make a change in 30 days.I have a few goals. So, It’s on! Thanks for the blueprint in the earlier interview!

[@DaHumbleBreadMaker]

I did everything on this list except #5 because it's really hard getting in alot of protein while fasting for 23hrs a day. I also increased water intake. I sucked at drinking water. My body changed alot. Still have work to do. Thank you guys for everything

[@NER01996]

I lost 20lb in 4 month's...I tried to get back in to the best shape possible after years of bad diet and lack of activity... you can imagine the result... "I did it!!" But 1 month post diet I kinda look like I was before i started despite the scale hardly moving... my goal now is to push for positive metabolic adaptation and I thank you guys for shifting my view to this goal. Thanks👍👌 Greetings from Germany 🇩🇪

[@zachcole702]

This is best fitness podcast out there with the best, MOST REALISTIC, brutally honest info that people NEED TO HEAR! Appreciate you guys!

[@tkglasss]

12:15 for my fellow north/north-easterners stuck in cold weather, get a walking pad. so easy to jump on a few times a day while working from home to get some walks in

[@tamimchoudhury3069]

Even though this episode is about 30 days challenge, it gives the overall knowledge of how to contain muscle mass while losing fat. I watched every episode of mind pump and this is by far the best episode I have watched. I was always concerned about losing muscles while going on low caloric diet but the way you guys explained this in this episode makes it very easy for me to understand. I can't afford to buy your workout programs due to my tight financial situation but the knowledge that I am getting from you guys by watching Mind Pump episodes, is phenomenal. Thank you for everything. I am a big fan.

[@thepengweenie8479]

My girl and I want to make a change this year. Lets get it! I believe in us and we are learning through you guys! Thanks!

[@MindPumpShow]

That’s amazing!

[@floridagirlr6648]

Sleep is my most important habit I’ve built. Everyone who knows me, knows I go to bed super early and that there’s not really any bargaining with that. I go to bed at like 9 and get up at 4:45 .. I used to get a lot of heat on it but not anymore .. they just know - she goes to bed super early and it’s part of her healthy habits ..

[@zeroflaw]

You guys are the best.. Regarding this episode, i did this in late 20s. I stopped lifting for 2 years, got noodle arms, man boobs, and a gut. My friend needed a lifting buddy and i needed someone to push me. Gut and boobs gone in 30 days. I looked cleaner but it took another 90 days or so to see incredible changes to muscle growth. I'm now 39 and I'm working on it again. Just bought a house in March so i missed the gym for about 6 months and lost a lot of muscle. Built a gym in my new basement and really pushing for my self motivation for now... next will be muscle growth

[@M70qso]

Thank you guys for all your knowledge. I’ve been able to eliminate a lot of bad habits and bogus information given to me over the years. Biggest change for me has been actually tracking and making sure I eat enough.

[@jessicafiasco]

Love this episode. At the beginning of this year I completely cut out protein powder because it destroyed my gut. 😢 I’ve replaced it with more meat, eggs & yogurt. I noticed a huge difference in how my body feels

[@MrsBalfour2U]

Need to mention that I was a fitness instructor a few years ago so i understand what I need to eat & how to exercise to cut FAT. In 24 days. The first 10 days I lost 14lbs. I put that all down to water. I store a lot of water. I have not weighed since. I am eating between 1500 - 1700 calories per day. 100g protein. No more than 159g carbs per day & fats generally no more than 40g. I’m only really interested in making sure I eat enough protein. I train Monday - Friday. Cardio is either 20 mins HIIT or 30 minutes incline 10 speed 3.2 . I lift. Started taking my supplements. I had roughly 60lbs to lose. I want to reiterate that I know what to do to get the results I need. I have visibly changed DRAMATICALLY in those days. I am also not trying to get slim quick. I’m really enjoying this journey and loving eating how I am now. Cut out all processed foods. Cooking. I said all that to say all this. You can see dramatic difference in 30 days even if you have a lot of body fat to lose. Obviously the more experience you have the more possible this is. But just want to say. It’s possible

[@kristinrigby8952]

I'm trying to gain weight not lose but @Adam I felt great about my metabolism when you said a 130 lb female at 1700 calories is healthy. I'm 101 lbs and maintenance calories are 2300. Starting phase 2 of MAPS Anabolic in 10 days. De-load week next week. Thanks for all your AMAZING content guys! I'm a HUGE fan! 😘

[@joecool2311]

Damnnnn

[@atmajyotiregmi5613]

I wish more people knew about this channel. You people have drastically helped me improve myself in my fitness journey.

[@MindPumpShow]

Let em know!

[@ignaa92]

Found your Podcast a few months ago and been binging it ever since! Now for the first time I’m approaching a fitness journey the healthy way, meeting my protein goal daily and switching cardio to lifting + walking. Extremely motivated to stay healthy thanks to you, guys!

[@cyclist5000]

Yeah and gotta love the intro 😂

[@gfitfitnessstudio]

Best 👏🏻 episode 👏🏻 EVER!!!!! 👏🏻👏🏻👏🏻👏🏻👏🏻 I’m 71 days shy of turning 54. I was planning on getting back to my best damn self by then, but I know full well I can do it in 30. And now I’m HELLA motivated! Thank you, Gents!!!! Much love to you all! 💛💛💛💛

[@rabbychan]

You need discipline.

[@gfitfitnessstudio]

@@rabbychan Lol, I can assure you as someone who has been working out for 41 years and has been working as a successful Personal Trainer for 20, I absolutely do not lack discipline.

[@rabbychan]

@@gfitfitnessstudio Good for you, in that case I wish you the best!

[@mayrakennedy6200]

Great episode. My favorite recommendation... 3 days of total body training. I personally love that approach. Thanks guys! Good stuff here.

[@dennisjamesnc]

Awesome podcast guys! I am addicted. Every podcast is informative and better than the last. You're doing progressive overload on your podcasts! 🙂

[@shawntelchinn84]

Best comment!

[@SLiMJiM491]

finally signed up for the gym this week. Ready to make 2023 my year💪🏽

[@MindPumpShow]

Let’s go

[@leeannpetty5486]

I was just eating riced cauliflower with chicken breast and a few queen olives diced up for fat and flavor. Not many calories but its so much food and I’m full now. Love it❤

[@victorialarock1691]

This is extremely helpful for me! I would REALLY appreciate a follow up to this with a step by step on to come out of the cut, increase calories, and stay as lean as possible while getting back into an anabolic state. I did my first cut last summer. It was a long one and the magic that happened when I started increasing my calories was so good that I over did it. I need a simple, hold-my-hand plan like in this video to help me out of my next cut.

[@MindPumpShow]

Noted!

[@ikeacha4153]

That was a good point about fiber. I definitely need to be a bit better on that one. Thanks for the ideas

[@MindPumpShow]

👍

[@taylord9009]

Shout out to Mind Pump and their no bs approach to fitness and TEACHING fitness

[@MindPumpShow]

Thank you!

[@howtomom9456]

Lady here. Your videos are my new obsession. ❤️💪💪 Thank you for breaking it down, making it relevant- 😉

[@MindPumpShow]

💪🏻💪🏻

[@richardsantiago6076]

All due respect , you guys know your shit. Great advice. So inspirational.

[@adriennen.patterson8793]

Sleep! It is so underrated but can have the biggest impact. It helps regulate your hormones, appetite, mood and recovery. This is a nonnegotiable for me. Great show!

[@MindPumpShow]

Thank you!

[@808jakey]

I wanna see the boys in the kitchen showing how it's done. 1992 my year💪

[@dashaiatsenko]

I love Sal, learned so much from him and he has the best advice and knowledge for the majority of people, he has realistic advice! Im so grateful to Sal! He knows what works over his decades of experience for most people. Other fitness guys always go to extremes in their advice which doesnt work for the majority.

[@adriana2567]

19:20 that's the point👍 Dr. Gabrielle Lyon is a specialist in this subject. She said that American Army in WWII fed troops a minimal dose of 250 grams protein a day because they regenerated faster. I am 100kg, 20% body fat and I increased my protein intake from 150 grams to over 200 grams and the results are amazing. An almost immediate increase in strength, muscles recover faster, I no longer have soreness after heavy exercise.

[@BlancaLopez-e1s]

I will be starting this next Monday thanks for the info and doing it to give myself the challenge and change iam coming up to a full year of gym/strength training and I’m getting too comfy this mama needs to go to the next level!! ❤

[@gfitfitnessstudio]

Mind Pump coming in clutch with exactly what I need right now!! 💛🙏🏻💛

[@MindPumpShow]

Nice

[@mohr4less]

I’ve listened to these guys for years and still haven’t heard them address the obvious logical hole on this “reverse dieting” strategy in that eventually you do have to go into a deficit and they pretend this phase will then be miraculously better than just restricting calories. I used intermittent fasting and sharp calorie restriction right out of the gates and had excellent results. I’m not sure how much “reverse dieting” would’ve helped. I think it’s their way of keeping people’s attention more in the gym where they can flex their brand.

[@crystyle760]

Love this channel so much! I started watching a few weeks ago when it was recommended and by far the best thing that could have happened to me. I believe Sal mentioned in a past episode why they have a high frequency on uploading episodes because it’s to help keeps us accountable and it’s so true! Everyday I look forward to the new uploads, past recommended uploads and their Mind Pump Clips! Thank you men for all the valuable information and knowledge you have put out to this healthy fitness lifestyle.

[@annmarieroboski2599]

I’ve been reverse dieting for a while now and I think I’m ready for a bit of a cut! Going to use all of these tips to fuel it!😊

[@MindPumpShow]

🔥

[@KEVIN_R12]

2 weeks late but I've been struggling with cancer and could really use anabolic! I will purchase though once disibility approves me! Love you guys

[@hailtotheking4006]

Y’all should say something about shift workers because the sleeping staying the same isn’t possible for someone working days and nights thanks for all your help love the show

[@katieroberts1454]

Great advice as usual. Mind Pump has been my commute and walking entertainment for probably 5-6 years now!

[@MindPumpShow]

Wow

[@mrbryce82]

Nice show as usual guys. My comment for the maps is 'Don't worry what others think, because as they are watching , you are doing'. Also, wanted to say a big thank you for these podcasts. They have been a real big help throughout my PT course and also great for stepping into my first gym job.

[@armandor4256]

Very informative for the ones with a “healthy & consistent” aspect, this video answers a lot of questions! Pro tip: Stay patient & listen to MindPump 💪🏼

[@juliekim8536]

Came across your podcasts in the new year and loving them! Injured myself from running last year and learning more about strength training with you guys! Keep up the great and informative talks!

[@stevenjacob4190]

Doing this with MAPS Anabolic would definitely be a great program to do during that process 👍 hint hint 😀

[@fernandobe95]

Been following you guys for almost a year now, I always learn something new! Thank you so much!

[@MindPumpShow]

Thanks for listening!

[@rudygomez6216]

Great show guys definitely going to give this a try

[@MindPumpShow]

Sweet!

[@Baelder]

Hi, just found you and I am impressed! Absolutly great content! I watched some things with Sal in the past though

[@angelawalker6459]

Awesome approach for those who want switch it up just for a moment. To break the monotony. Thanks guys.

[@MindPumpShow]

💪

[@kitkat-y5w]

Thanks for all of your work! Brand new listener and finding all of your information so helpful! Thank you!

[@anisejreige]

Good intro. Loved the show today! Happy New Year to you all

[@aj7907]

This is fantastic advice for folks who love challenges, and I'm sure if you follow this advice diligently you will see massive improvements in your physique.

[@peggygordon5026]

Oh so glad I found you! You have answered so many questions I had on nutrition. I am trying to lose 10 pounds and finding it difficult. Thank you so much! Looking forward to watching you.

[@idakwiatkowska2862]

I just enjoy hearing to you guys sooo much 😊

[@MindPumpShow]

Thank you!

[@khemrajbanskota9379]

You guys are changing millions life.

[@MindPumpShow]

We hope so!

[@simonrupprecht5617]

Hey Adam, to your differences in show prep conundrum: aside from the obvious macro- and micronutrients whole natural foods contain far more DNA & RNA building nucleic acids (which is considered by some as a fourth macro) reducing the body's need for synthesizing these building block absolutely from scratch.

[@Zhowtime216]

This could not come at a better time I just finished MAPS POWERLIFTING and I'm going into to MAPS AESTHETICS for a bit to give my body a break from powerlifting so I will use these tips.

[@rashistephens-media9202]

These tips were awesome 👏 thank you!!

[@mattjackson8308]

This will be my go to 30 days before vacation, haha. Right now I'm just trying to keep Protein up and stay consistent in the gym

[@cdor97]

I like your show and your ideas , visible changes in 30 days are very possible especially for a beginner or for someone after a long break, but more than that it could be a new phase for someone more experienced

[@mrmark915]

i found your podcast in like October, and have been binging you guys like crazy ( I'm in the 200's somewhere ), love your show, the topics, the banter, and the educational parts of it, it is super helpful as i have started resistance training again after a few years hiatus and i feel like your helping me along my way for motivation and education for a healthier life, thanks guys keep the great content rolling!

[@mdjardinado]

Thank you so much for helping me with my mental journey in addition to the physical one. Thanks to you I'm getting better at setting the short term goals for the small wins to get to my main goal.

[@lmsm2015]

My 30 day challenge is not to listen to MindPump😂I will fail before I start. It’s like sleep this show is mandatory for improving life, fitness and attitude.🙏🏻

[@emilyb.2176]

Sound advice for this kind of challenge! I can relate to Adam’s mention of protein bars....they are my weakness and I always want more. My 30 day challenge is to stick to Whole Foods 👍🏽

[@MindPumpShow]

👍

[@janaabelovska5691]

Would be great to try your program as I’ve been listening to you for a month now and find it very helpful :)

[@vincentfernandez6255]

From a fellow trainer I love watching your videos. So much information and keeps me motivated in my career

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@irenaQ]

So intrigued by this episode but not the person who should be following it. Pretty rad that you guys care to educate the individuals instead of flashing headlines for follows. Now everyone subscribe 😂

[@zachthemick1152]

One of the most helpful episodes guys!! Thank you so much for what you guys do!!

[@gnomeoshaves4641]

Fantastic info for a 30 day transformation! (Ps make a calisthenics program 😁)

[@michellesmith1171]

I agree that if you are heavy that it is tough to see - BUT I promise you can ‘feel’ it as a beginner. As you reach, grab, and carry things you can certainly feel muscles in your body trigger and flex differently than before. Clothes feel different on you. No, you may not see it on the scales or in the mirror - but it is worth it.

[@hernanbalderas2791]

Great tips for starting a great year. Going to implement them!!!

[@MindPumpShow]

Nice!

[@MindPumpShow]

👍

[@miguelcrupovich]

I just started a challenge that my gym launched this week and thanks to your advise I´m going for the win. Hope you can also help me with a free MAPS 😉 You´re the best

[@Ehsidorah]

What a bait and switch video xD Love the content as always!

[@MindPumpShow]

Glad you enjoyed!

[@elijah3789]

Just wanted to thank you guys for all the amazing content. You guys are a huge inspiration and have really got me working out more consistently. Looking into what program to get first. First got to convince my parents to get me one though

[@kristykinzer607]

I'm working on increasing protein now but I will save this episode!

[@MindPumpShow]

Good call!

[@michaelpowers2545]

Best way I found to determining the amount of calories to cut without sacrificing muscle is to determine your bodyfat percentage and multiply that number times your bodyweight then take those results and multiply by 30 and that will give you the amount of calories to cut.

[@tylerwilliams992]

Would love to give Maps Anabolic a try this year, I’ve been waiting for it to go on sale. Last year was my first whole year consistently hitting the gym. Looking to double down this year.

[@orlandon07]

great episode!! hopefully i can win the maps anabolic this time! thank you guys for the podcast ! the best

[@FarahHabbah]

The best fitness podcast on the planet 🙌🏻 I wish if you guys discuss the approach for bodybuilding competition. I’m currently in my first prep and already on 1250 calories - 8 weeks out. It’s tough to pull through on such low calories and was wondering if you have any recommendations for prep.

[@pauldavies7251]

I've got an opinion You should never be that low 8weeks out!

[@FarahHabbah]

@@pauldavies7251 Agree and indeed stopped my prep. Currently on a reverse-bulk and will prep another moment for a competion.

[@theironforce3000]

All solid tips ! Similar to what I've been preaching as well. 👏

[@MindPumpShow]

👍

[@carmanjlavigne4518]

Love your show!!!!

[@winstonbrown347]

I think joining a sports club of some sort induces changes fast. Like going to Muay Thai three times a week for a month will make a huge difference.

[@peaksmamawu3496]

I would like to know am I able to go back to my maintenance after 30 days? Love you guys!

[@ctbearfan54]

Thank you for giving a full view on this topic from all sides pros and cons I have been struggling for my life. Your podcast is helping me . Do you need gym equipment or barbells to do your workouts or can you have dumbbells and bench and complete them properly. Started increasing protein.

[@MrDrProffesorChanchi]

Hoping to hit maps anabolic after 90 days of p90x really excited to use my new rack and barbell 😬

[@cesarolivero6137]

Thank you for many great tips :)

[@MindPumpShow]

No problem!

[@nenolatransformacion6056]

Hey I really need this program ! I don’t have any of you guys programs. I’ve lost 14 pounds and I’m going all in I wanna see what anabolic program can do for me aesthetically 🎉

[@jonwick5824]

I second the wanting another protein bar after already having one. I don't vilify any food and believe everything has it's place but whole foods certainly cause me less cravings for more food.

[@MindPumpShow]

👍

[@tracyavery1345]

Just found your channel luv it!

[@ssanyful]

I've been going through so much yoyo by setting a time limit, now I'm getting back to gym, doing 1500 calors a day, it's been a while but I do fall back from time to time. You guys motivated me to do the 30 day challenge, just to check a discipline box, and after that find a lighter discipline, what do you guys think ?

[@nordaspence1561]

😮

[@TheChaya31]

I wish I could loose that last 4 pounds of stubborn body fat and rock that upcoming wedding for my brother. Always so informative and on point nuggets of wisdom right here. 💪🏼🙏🏽

[@MindPumpShow]

👍

[@bradleypotjer2670]

A 30 day strategy from Mind Pump?! A surprise, to be sure, but a welcome one.

[@MindPumpShow]

Lol

[@meisdetermined]

Are you guys going to do anything special for your 2000 episode? Possibly share some stories about some of the turning points along the way? Maybe moments when you were scared about launching out or when you felt extremely successful on your journey? Do you have any photos of the facilities where you trained before starting the channel? Congratulations in advance. :)

[@nenolatransformacion6056]

I am subscribed I’ve been listening 👂 a lot let me get a program y’all 😂

[@ChristineSolazzo]

Calories are so hard. Never know when Im in a deficet. Too low, too high calories. I am 4'10. Was 135 lbs. Now 127, strength training heavy weights for me (30 lbs - 20 reps tops depending on the body area) and 30 minutes of cardio a day. At least 60 grams of protein a day. I only drink water. 88 ounces a day. I struggle to get 1400 cals in. Im just not that hungry. I have noticed a HUGE change in my body. Down 3 pants sizes from a 9 to 5/6. Everyone tells me for what I am doing. I should be eating way more, but I feel like I am gorging myself. When I do what to get quick high calories in I confess I don't cut out ANY food groups (but do tend to watch carbs a bit) so I will go to a handful of m&m's a day or an ice cream cone.

[@rafaelgomez1989]

GREAT CHANNEL GUYS ¿IS RECOMPOSITION ATTAINABLE WITHIN A SHORT / MEDIUM TERM TIME FRAME ???

[@z.cu.k.6826]

So for losing weight is the 5 compound lifts suffice 3x week if fat loss is my main focus

[@rhooka_]

Love the chat fellas

[@MindPumpShow]

🙏🏻