Mind Pump Episode

[@karanvs4298]

1. Compound movements 3 days a week, 1-12 rep range 2. High Protein (1.5 g of your lean mass), use bioimpedance scale to get your lean mass or a dexa scan 3. Check your IR (insulin resistance). Get homa IR done , if you are insulin resistant, then focus getting carbs around workout and go no carbs on other meals 4. If not IR, then check cortisol levels if high then sleep more, yoga to reduce stress. 5. If cortisol is low, then get tested for hormones ( testestrone and estrogen). If hormonal imbalance then try take some natural herbs like ginseng, ashwagandha. 6. Eat your maintenance.

[@antgonz72]

Great advice as I am skinny fat most my life and wanting to change. Any advice on what to do on the 4 off days as far exercising? Some Cardio, HIIT or LISS? Or maybe some Ab workouts? Boxing, jump rope, etc?

[@mrchillin5326]

Thank you

[@joshherk5275]

My test is low, tried the supplements… thinking I need hormone replacement. Am definitely insulin resistant as well

[@ababy6074]

​@@antgonz72weight training!

[@ericmiller8139]

I’m glad I found this video. I’ve been skinny fat for most of my life. Now prioritizing resistance training.

[@scarlet8078]

My whole family is genetically slim & I was an athlete my whole life, but after college it was hard to maintain as much muscle due to having an office job. I definitely wasn't getting enough protein. I'm 5'5" & 120lbs, and I've just never been a big eater. When I calculated, I was only getting ~ 40g of protein per day, even though my meals seemed balanced & healthy. My fats were also lower than it should've been. Adding protein powder (& creatine) made a HUGE difference for me. I make a smoothie with whey & casein & drink it throughout the day.

[@omalley16]

These guys are 100% on point. Been skinny fat for 40 yrs, started hitting the weights hard and consistently for the last year. Body weight has only gone down 5 lbs but put on a bunch of muscle, with fat loss around the mid section. Also dropped 2 pants sizes and a shirt size, and eat more at the same time.

[@mrchillin5326]

Are you in calorie deficit when you start loosing fat and build muscle?

[@mattblevins7919]

I know this is 2 years old but a statement resonated with me. What do I do when my everyday is waking up at 3am working a physically demanding job for 12-16 hours, 6 days a week? It makes sense why I’m not gaining like I want. Everyday is a stress day

[@steverocksyo]

I was (am) a proper eating skinny fat (ate a lot as a kid) but low energy. I was just atrophied but at the same time hard gainer AND hard fat loser. It's SUCKS! Every time I gain muscle the stomach gets bigger and then I cut and lose all the muscle I grew. I was ok with gaining weight and gaining bulk (hit lifetime PRs, but weak) but my gut and flanks were horrible, and then when I lost weight I looked like before I started, wtf. (Bad sleeper, stressed out person) Trying to break the cycle by recomp right now, tried inconsistently all my life to beat it. It's so hard to break what your body naturally wants. Increasing my volume and strength goals. There a special place in bodybuilding hell and it's full of skinny fat people.

[@johnesparza9310]

This helps so much. Been doing starting strength, and my weight has been going up, figured it was muscle (or hoping), but there's always that doubt

[@atb89]

"Maybe the worst state for the body to be in" Me: Alright alright, stop hurting me with your words.

[@maxinereed7667]

I know, right?

[@surayaomar5878]

It feels like I was discussed here lol. I feel very inspired by this. THANK YOU, Sal & company!

[@MindPumpShow]

Our pleasure!

[@ErvinMark]

Same. Finally a solid information to start out my year.

[@Joseph-qt1om]

Dang I’m “skinny fat” and I’m just trying to lose the fat but I never knew why I couldn’t lose it this helped me a lot!!!!

[@butwhyshouldi]

Glad I've been kinda sort of on the right track. I'm a skinny fat 135 lb female. Growing up ppl always commented how 'uncurvy' I was (grew up in the south) and I wanted to be thick like jlo lol so I always strived to be bigger. I had a phase with eating at that time thinking the dirtier the more calories, the better. But my body still would not budge putting on weight. That was shortlive, as I got a little older I realized i'm stupid and I need to gain in a healthier manner but would never track my food intake and didn't pay that much attention to what I ate. I got pretty good at weightlifting a few years ago but hit a plateau and was frustrated. Right when that happened I had to put the gains on hold because I had a baby who is 2 now. These past 2 years I've been this high-strung caffeinated outline of a soul. I turned into a weakling starting from ground zero because I could never find the time. My kid never gave me much mercy up until about about 3 months ago when he finally started to chill out. I have been doing lots of research on eating this time around. Cleaned up my diet really tight and now lifting 3 times a week. My inbody stats are back to prebaby numbers and happened more quickly than I thought! It took me so long to get there before. My problem now is that its hard to get enough protein, get enough sleep, and over-training. But I've been working on it. This podcast was eye opening for lots of reasons, especially the caffeine part. Deep down I knew it was not helping me so cutting that out will be the next phase in my journey. Thank you!

[@Bigkahunatype100]

I was skinny fat got fat started lifting muscle came out of nowhere been lifting for a while dont eat ridiculous amounts of calories yet still growing now im getting bulky its not bad tho get alot of compliments and feel great

[@6komodo6]

so for the TDEE for skinny fat, do we stay at maintenance or below it?

[@idakwiatkowska2862]

I want to know it too

[@Proatcod10]

You stay at or just above

[@cindyduong3421]

i am currently 91lbs , maybe 25% body fat, i have been training lifting weight 5 days a week for more than 3 month, i am slight deficit and eat 80 to 90 g of protein. Am i in the right track?

[@dteun]

Sounds like it

[@ggcmr]

18:00

[@jeanpauljeanpaul2530]

So basically Rippitoe is right…starting strength for everyone

[@ErvinMark]

Thanks a lot for the valuable information. Just started out.

[@loosegoose2466]

Great video. Thank you. Its like they' know me personally and were describing my life.

[@SharpUchi]

What equipment would you recommend so that I can do those 4 or 5 compound exercises mentioned in here at home?

[@crucialtaunt722]

I'm definitely in this category, have the belly fat and everything. I'm also "wired and tired". I have been lifting weights since last year. But I have not been eating high protein all that time... what a waste! I've been eating high protein for 3 weeks now, definitely already feeling better. Can't wait to actually build muscle now haha

[@Dan-sw8tg]

You're the female version of me lol

[@pala_sh_arma]

Any improvements?

[@crucialtaunt722]

@@pala_sh_arma omg yes! I've lost 16 pounds and have objectively gone up in strength! I finally feel like I have all the puzzle pieces in the right place.

[@alexbromley9384]

I lifted for 2 years while ingesting a shitty diet and would drink a protein shake after workout, thinking I was in good shape. I then started eating 1 gram protein/lb of body weight and it’s like I shot up some steroids. The gains I’ve seen in 3 months compared to the previous 2 years is insane.

[@crucialtaunt722]

@@pala_sh_arma well I'm over a year out now and I'm addicted to lifting, my body fat has gone down quite a bit and I feel so much stronger

[@jacintatate]

Thanks for this video! super helpful

[@K4R3N]

15:41 perfect Sal. Scale is useless. Focus on performance numbers and good nutrition habits and sleep. Weigh yourself monthly only if you must. You'll know you're losing weight when your pants feel looser. Don't a scale to tell you that

[@sternits]

OMG. This is me. I’ve gone from 210 lbs to 130 lbs. I’ve kept my weight off for 2 years. I’m the same body fat percent now as when I was 210 lbs. I’m struggling to change it even with weight lifting (I can’t lift much).

[@evec2022]

Hey... how are things going? Have you been lifting regularly?

[@sternits]

@@evec2022 i am now but didn’t while I was losing weight. I’ve kept the weight off for 2 years but I am still very out of shape. Over the past 3 months I’ve been trying to get to the point of lifting. I’m doing mostly body weight and resistance bands and small dumbbell workouts. It’s slow going. I had to start with sit-and-stands in a chair. Now I can do squats with a yoga ball against a wall. Every time I try to ramp it up I get sore joints. I am seeing progress with strength and endurance but it’s pretty slow. I have age working against me in addition to low lean body mass. I’ll get there bc I’m determined not to be a feeble.

[@evec2022]

@@sternits That's great!! I'm also trying to gain strength and it's definitely not happening overnight... But I try to keep in mind that it takes way less energy to maintain the muscle we work hard to build. I am also really careful to listen to my body/joints and often before adding weight or intensity to a lift, I'll fist do some isometric holds, I feel like I am getting stronger without taxing the connective tissue too much! That was a real revelation when I learnt about it on the podcasts!

[@sternits]

@@evec2022 I haven’t tried isometric holds before an exercise. I’ll try that. I have been using some of the priming exercises that the Mind Pump guys recommend but I don’t really know if it helps or not. Thanks for your encouragement. Keep on working it.

[@jamesmcnary4939]

I would also suggest calisthenics. For more advanced exercises you need a high strength to weight ratio. Trained properly body fat melts off even though the goal is strength.

[@scarlet8078]

I agree. I think calisthenics is the best way for a skinny fat to start training. For me I was always an athlete & my whole family is genetically thin, but after college I lost a lot of the muscle. I never could've started out doing deadlifts lol. Just doing pushups, handstands, bodyweight squats, burpees, etc is a great way to start

[@boorak18]

Im stuck in such situation, male, weigth around 65 kg, BF around 15 percent, lots of stress and anxiety, poor sleep. I ve been lifting weights for 6 months with a slight bulk which then turned into uncontrolled binge... Controlling calories turns into calorie counting obsession. Lost so much muscle along the way with huge deficits, be wise people learn from my mistskes.

[@_zina9054]

Thank you, you guys explain everything so well .

[@purplekermit2162]

I would consider myself skinny fat, I’ve been working out, weight training for about a year 3 times a week for 2 hours, I don’t drink alcohol, pay attention to my macros, eat clean, I do IF and walk 15,000 steps 7 days a week and sleep 7-8 hours a night, still have way too much fat on my obliques and stomach, what am I doing wrong?

[@Jay-rk5mh]

I’ve read The Keto diet is goldmine for Us skinny fats, due to the fact we are insulin resistance to carbs. I’m about to start it this week I’d suggest to give it a try for a couple of months

[@purplekermit2162]

@@Jay-rk5mh That sounds very interesting, it’s worth giving it a shot

[@scarlet8078]

Hi Kevin, you didn't mention your age or your height/ weight, but there could be a few things going on here. I'm guessing from your name that you are male. For males, testosterone has the biggest impact on the amount of bodyfat. Thyroid function matters for everyone. Both of these can be easily tested & treated. If you've been doing everything you've said & haven't made progress, you really need to get full physical at the doctor. If all your hormone tests come back fine, then elevated cortisol from stress may be the issue. This causes fat to be stored around the stomach area in particular. Try to meditate for 10 min per day (even if you think it's a waste of time, just sit there with your eyes closed, make your mind blank & breathe deeply - trust me, it's still working). You could also go to church/ spiritual services. All studies show that spiritual people are happier, healthier & live longer lives. Lastly, you might look better than you think. A lot of folks have a bit of body dysmorphia, since we see perfectly edited photos online & believe we should look that way. In reality your body may look a lot better than you think it does. Sometimes when we look down at our own stomach it looks bigger than it is. Partly this is due to the angle, and partly bc most people are hard on ourselves. FWIW having ripped abs isn't the most important thing. I can't speak for everyone, but most of us prefer a man to have bigger muscles (shoulders/ chest/ arms) than lean abs, since they don't show in clothes. You might feel better if you focus your training on hypertrophy rather than getting lean

[@purplekermit2162]

@@scarlet8078 Hi Scarlet, I’m around 6ft and going to be 29 in June. I will admit I haven’t seen a doctor in regards to my testosterone levels, I’m going to make more of a conscious effort to meditate. I also feel as though I have a sliver of body dysmorphia due to being hard on myself. I can somewhat see abs (which isn’t my goal) but I feel as though my bottom belly carries fat, I’m more concerned on having a flat stomach instead of it coming out a bit. Also I feel as though you’re right with looking down at my stomach looking different than it really is. I appreciate the time you took to write this, I will continue to do the things I’m doing as far as my eating habits and may change up my work out routine to see if that will make a difference.

[@purplekermit2162]

Update on my last comment, I stopped intermittent fasting and I’ve noticed that IF isn’t for everyone, in an effort to save calories I feel as though it stumped my metabolism by my body trying to hold on to fat since I wasn’t eating until 1pm and my last meal would be at 9pm, now I eat about 2 hours before my weight training in the morning and I believe it’s helping me shed excess body fat on my obliques and lower stomach.

[@LafeJames]

If you ever weighed the protein portions most fast food/fast casual serve you it is grossly underserved. These places usually use a 4oz spoon to serve, not a scale. Serve yourself up 8oz of chicken at home (weighed), then go to Chipotle and ask for double protein...you'll see it's nowhere near 8oz.

[@richardseddon1451]

So sorry for the very basic question but what does MAPS stand for in relation to the programs? Thanks!

[@anjumshahzad8612]

Amazing episode guys

[@dereksuomi3539]

All great info! Just be very picky about your protien powders. Recent studies have shown extreme high levels of toxic metals etc. :-/ Supplement industry is hard to trust :-(

[@Joonzi]

Thank you so much for this guys👊🏼

[@thewarriorlightningcat9870]

I think the only point that I might challenge is starting with compound lifts to quickly build muscle on these kinds of people. Compound lifts can be pretty complex (it's in the name, haha). They typically require a certain amount of skill to perform properly. Otherwise, the gains are decreased and the risk of injury increases. I might still program them, but starting out with lower weights and with proper coaching and supervision, focusing on perfecting the technique rather than using them to maximize muscle. At least for the first period. Once form's looking good, throw on that weight! Instead, I'd probably focus on mind-muscle connection. Isolation exercises are a great method of achieving this and it's easier to mitigate injury (as long as you choose the proper exercises). As they gain greater control of their body and better understand how to fire up different muscles, then I'd probably guide them to the more advanced lifts, should their mobility be at the appropriate level. That said, it's all good. Do everything. But if you're a total beginner who doesn't have a personal trainer, my advice would be to start simpler and transition to the more challenging exercises like the compounds.

[@Masterbaiter1000]

Why does no one talk about the skinnyfat people over 200 pounds. Not everyone is below 6 ft lmao i was raised my whole life not eating enough yet constantly being active? and do you know how hard it was? Im still struggling to actually eat as much as i have to. Its noce to hear it here. But even then it still doesnt do much. No one actually ever helps. Everyone thinks we all starts from fat or skinny.

[@gilbertorodriguezjr7310]

This is pure gold. 🔥👍🏼

[@princekiki33]

I'm scared of the grip strength as I have carpal tunnel because of my job I know its gotten weaker

[@surayaomar5878]

I'm about 1,5 in height & weigh 73,5kg, diabetic, but my fat percentage is very high. Do I stop IF. My eating window I think is 500cal. Do I stop IF? I take whey protein as supplement with 3 eggs daily, which I love.

[@evec2022]

Do you mean that you eat 500 calories a day??

[@davidh4859]

Great advice again!

[@easterneuropeantracksuit3312]

6 foot 190lb 30% body fat am I skinny fat or fat fat? I started strength training with a coach, I highly recommend using a professional. I struggle with protein intake it’s hard to eat that much

[@danielmassey3703]

Skinny fat by the sounds of things. I'm 5'11 and 185lbs around 20-25% body fat. No muscle definition (yet). I get what you mean by protein intake. I have a 70g protein shake and get to 1g per pound by eating oats, peanut butter, chicken/turkey, Greek yoghurt and tuna. Snack on nuts and seeds. Good luck bro

[@ambargaytan84]

You guy’s are also Father’s. Today’s Sal, and today’s Adam. 🤗. I am going to meet all soon. But I am sleepy right now. Not that I am going to see them tomorrow, for example. Lol 😴

[@PhillyJT]

I used to only eat once maybe twice a day. But my meals were absolute shit (90% fast food) I also drank at least 2 bottles of soda everyday. I didn't work out at all, cardio or weight lifting. I maintained a body weight of 170. People thought I was healthy. Little did they know I was slowly killing myself.

[@evec2022]

Would you say that anyone whose main physical exercise is some form of extreme sustained cardio like marathoners and Ironman triathletes have a metabolism in the dumps? They have got to ask themselves... with all the cardio they are doing and calories they are burning on a daily basis... how do they manage to maintain their weight? They don't weigh significantly less than anyone else but burn thousands more calories. Their calories burnt vs calories consumed ratio far exceeds the average skinny fat person whose metabolism has infinite potential by comparison. It seems like a losing proposition to be an endurance athlete.

[@chappy8485]

But long hikes in nature 10km plus is something I love and I need mentally so fuck.

[@snoopys14]

That me i been working to fix the shit , i used to drink so much coffee and was alwys tried now i feel better #Gainz i had a sexa scan and was 30% body fat

[@NeilDaly-c9k]

If a grip test is a indication for longevity Why do women live Longer than men?

[@carrot5570]

Sal

[@visheshverma1497]

This is real

[@karate-kampela2950]

Imo your mics are a bit yoo high or just close to your mouth. Im not 100% sure

[@erndu6148]

You’re so mean, why are you talking about me 🙁

[@MattyLiam333]

50 years old, I'm 100% skinny fat. I got down from 180 pounds no clue what that is in kilograms nor do I care, I live in America f*** kilograms. Anyway, down to 138 pounds now doing Keto and intermittent fasting only 15 or 16 hours a day. I can't for the life of me get that last bit of fat off my stomach directly around my belly button. The rest of me looks awesome. Could be from 30 plus years of drinking which I quit 5 months ago. Could be insulin or glucose I dunno.... but also f*** going to gyms. I don't want anyone watching me work out my skin and bones. Got anything else? Isn't pushups and situps enough here at home at least to get that last fat out of me?

[@unknowntemptation2737]

No. Do a full body workout. Lot of videos out there that help.