STEP-BY-STEP To Get In Shape For Summer In 90 Days | Mind Pump 2305

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00:00 Long lasting changes take TIME.
Laying out the blueprint on how to do this right and get in shape for summer over the next 90-days!
Month one:
07:35 Fix your why.
12:01 Start lifting.
15:17 Prioritize sleep.
17:13 Eat without distractions.
17:45 Avoid processed foods.
19:30 Hit water targets.
21:08 Don’t weigh yourself.
Month two:
22:30 Aim for protein targets.
24:35 Track all your food.
25:09 Track your steps.
27:00 Track weight and body fat.
Month three:
28:44 Cut or bulk depending on goals.
29:14 Add steps.
31:54 Increase training volume.
33:03 Ways to know you’re doing things right.
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[@kingking-mo7tc]

Been getting ready for summer since 2020 👀

[@A....S....]

Me too.. talk about delayed gratification because it's finally starting to pay off lol

[@tinarodriguez2159]

😅😅😅 meeee toooo!

[@lullugirl]

😂😂😂 and me since 2022 December.

[@hanas.8017]

😂😂😂

[@meaningfulmakings]

😂

[@wildfisty]

Found the guys last April, lost 150lbs, got my sleep from about 4 hours to 8 hours a night, feel like I'm 30, 50 now, amazing stuff. thx guys.

[@juniorbxnyc-az4194]

Did you just follow the YT channel? Or do did you buy any of their plans?

[@wildfisty]

just the YT channel, I am still in the baby steps of the strength training. But I can say getting sleep is the best thing I did to help fix everything else. @@juniorbxnyc-az4194

[@ScarletReflections]

I just want to be fit for life. No cutting and bulking. A sustainable, healthy 80:20 approach to food and fitness.

[@maxinereed7667]

I have been working on this for about a year now. I have found it important to pay attention to my habits and hunger. Calorie cycling has really worked for me. Good luck!

[@reneeraw6927]

I don’t want to end up like most people my age. I’m 61 and I see a lot of people not aging well. They’re on many medications for problems that then give them new problems. No Thank You. I want to be strong so I’m here to see a beautiful future. Possibly grandchildren, traveling, hiking, biking, pursuing my dreams of becoming an author. I want physical and mental strength as I age. I don’t want to end up being a burden to anyone. I’m looking for longevity and excellent health. Your health is your wealth. But you need to put money into your bank account or your investment will not grow.

[@kreapntv]

I am about two months into my fitness journey and so far I have lost 8 lbs but have gained about 50lbs on all my lifts! I listen to your videos daily and appreciate yall's perspective on fitness. Thanks for all you do!

[@lasvegas.realestate]

A pound a week is a really really good rate!

[@a.c.slater573]

Especially with newbie gains adding muscle, use eye test too

[@brenemorgan5950]

I lost 10 lbs and recomp’d in 90 days during the Thanksgiving and Christmas holidays. It can be done!!!! Go get it!!!

[@kumaniricks6500]

The no screens while eating is something I NEVER thought of . Makes so much sense .

[@aelbm09]

Prioritizing sleep is the biggest struggle in my journey thus far!!

[@drewsharps8179]

Agreed

[@BGvibes115]

Me too 😩😩

[@bigwilfybear5894]

Weekend bad foods are mine ha

[@markjarman9502]

My children do not prioritise my sleep 🫠

[@dynnaloyo6861]

Same here ✌️

[@2ndstreetmarvel]

💪🏿Been getting ready for summer since winter!💪🏿

[@mackenzienixon9903]

Me, too! Let’s goooooo

[@junky802]

Lol been meaning to try that. You doing it slow or aggressive?

[@2ndstreetmarvel]

@@junky802 I’ve actually been pretty aggressive. I was hit by a car in my morning bike ride a few years ago, and I’ve been on the mend since. I recently settled my case, and have invested and built a home gym. Adding the big lifts to my routine has been tenfold. I’m 5’9”, 209lbs., I started at 215 in January. While I haven’t dropped much weight, my composition has dramatically changed. My legs are more solid than they’ve ever been, and I’ve really focused on my back and it is looking great so far. My arms have looked better in the past, but I haven’t even been as worried about them, as I’ve focused more on rebuilding and improving my back. I have a pretty active job and I’m entering the 4th week of my 5 week meso cycle, and with delays next week, my fatigue is higher than I’ve ever felt (and I’m a cyclist, but this is totally different), but things are going so good. While my fatigue is high, I feel so dang good. I’m looking forward to lightening my load and introducing my riding back in after a few months off the bike. 💪🏿

[@2ndstreetmarvel]

@@mackenzienixon9903

[@maryannwilliams837]

As a 48 year old woman, I absolutely love and appreciate the knowledge you all spread. It is such a pleasure to listen and learn from you. Thank you for keeping it real and not sounding condescending or arrogant.❤

[@bryanrisso7508]

I used to drink a couple beers a night. Biggest change i hd to make was to just stop drinking.

[@leelaa219]

Well done!!

[@donna1471]

At sixty one years young, lifting, eating adequate protein, mobilty and trigger sessions are changing the way my body works for me, every day. I want to be a strong woman that can take care of myself until I'm 100. Love Mind Pump!

[@claymonaro68]

Having Mind Pump on the big screen at home on a Monday. This is gold

[@CapnDavidMorgan]

Been getting ready since last September when I picked up MAPS 15. 7 months of consistent training so far, more than twice as long as I've ever consistently gone. I'm okay not having the perfect six pack this year, I'm finally not the skinny guy and went from 165lbs to 195lbs, and still going. Still pretty lean around the waist and for sure putting on muscle everywhere else.

[@erinmartin0717]

SUNS OUT BUNS OUT! Love your guy's consistent motivation and encouragement for your audience to take the lead on their health. Thank you for all you do to educate and entertain!!

[@MindPumpShow]

@erinmartin0717 Winner! Please email: [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!

[@juliet3088]

Love how you guys explain the why and how to go slow and steady for long term progress. This is a great reminder that getting good sleep is so important and even when I’m consistent on other habits, that’s one that I keep coming back to.

[@Jimboslash88]

I came from 248lbs to 190 in 8 months this can be a long journey if you have very far to go so the fix your why part is an important part most ppl want to gloss over but you're gonna need your mind straight when it gets hard.

[@blueisis02]

This encourages me SO MUCH! I quit smoking 12/21/23 & subsequently gained 30 pounds betwn Dec & last week! I want to become healthy for real & switch out some bad habits for healthier ones that i can habit stack with! Thx for this podcast guys!

[@leftcoastgal5134]

You’ve got this! 👍🏽

[@blueisis02]

@@leftcoastgal5134 thx so much for this encouragement!

[@bamos8729]

I've implemented the major lifts squats, bench, deadlifts, OHP, with a mixture of other exercises . The last 3 months and got amazing results. My body looks totally different. I've been binge watching Mind Pump and my body has thanked me big time. Thanks Sal, Adam, and Justin

[@mihapirnar8915]

I have your old intro "If you wanna Pump your body and expend your Mind there's only one place to go - Mind Pump " as my ringtone song. You guys rock.

[@hockeymomavalon2499]

Steps make a huge difference for me. My issue is when to progress my training. Thanks guys

[@NikosDala]

Today I'm starting on a 30 day challenge to myself to be absolutely focused! You have done an episode about it, "10 ways to Visibly change your body in 30 days" (I don't remember the number of the episode). I have written everything down and for a month I said no destructions, nothing. Let's see how that goes!!

[@verympressiv]

Episode 1992 💪🏾

[@aimeelepisto2513]

You guys are part of my every day!! I have adjusted my fitness goals from cardio to strength and I feel great- at 52! I am listening to this to get better by summer!

[@Pacerjames]

The older you get the more time you will require to not eat prior to going to bed. I’ve noticed that if I go to bed and my stomach still feels full, I don’t feel good during the process of sleeping. I have to stop eating 4-6 hours before going to bed to allow my digestion to do its thing. If I don’t do that, my heart arrhythmia seems to act up. It just happened to me last night and I had to wait an extra 3 hours before I could sleep because I ate a late dinner.

[@robino941]

I agree that it's not feasible to completely overhaul your habits quickly, but I do appreciate short-term motivators (like summertime approaching), especially if they foster healthy long-term habits. 🌞

[@sabythoma1878]

I am 53 years old trying to do body recomposition during menopause and I am loving all the information from this channel. I love to share what I learn here. ❤

[@jsingh3659]

The biggest compliment I can give to mindpump is that I wish I had discovered the channel when I was younger..

[@OGRoliie]

3 weeks into my fitness journey and lost 3 lbs doing workouts 3 to 4 days a week. And just started working 12 hour night shifts and trying to squeeze in workouts on days off.

[@brandonwonnenberg5669]

I also work 12 hr night shifts. A lot of days, I am too tired to do a full workout after work and would just go to sleep. Now on these days, I go and do my compound lifts and maybe one or two accessory lifts and it’s made a huge difference.

[@HommaG1821]

MAPPS programs are great! Today I realized 50 pound bags of feed were easier for me to move. Old age is looking better every day.😊

[@gitakp910]

😊 Thank you for all you do @Mind-pump team.

[@lisahickman4631]

This information is timely!! I am on a quest to transform my body before summer is officially here.Thanks Mind pump for always providing timely, informative, and results driven information, which helps your listener to become fit and healthy!

[@hardboiledheather5838]

Thanks for all you do, guys!!

[@kamisundstrom6277]

Awesome vid! Thanks guys!!❤

[@misscarolinemui]

Thanks for all the great content! ❤❤

[@omni1562]

an absolute treat! thanks guys!

[@ShaunaLivers-ro7cj]

Thank you for your videos!

[@geno5169]

My wife and I are planning on going to the Myrtle beach this summer! I am was down to 160! I’ gained weight again! Around 185! I’m trying to do low carb! Either 2 or 3 eggs with egg whites! Some days whom grains cereal! Greek yogurt blueberries! I really needed this kind of of vedio! I want to be lean again! Thank you for this!

[@karenjbara7233]

P

[@khanky2]

Awesome!! Summer here I come!

[@rossfarmer2472]

Great show! Thanks guys 🤙🏽

[@michaelhutchison8605]

The 1st part of explaining helps more people understand why so much stops working after a while.

[@zacharyedwards2011]

Man every video is overflow of wisdom and killer advice. Love it

[@sonyaabadeer4990]

Just found your show recently. Thank you so much, I love it!!

[@chezzanna]

We’re in Autumn now so perfect time to get in shape for anytime of year!!

[@PreacherDom]

Awesome stuff as always!

[@Daisytv13]

This was a great episode! Thank you 🙏🏼

[@deana1848]

Another great video! Thanks, guys!

[@michaeltrusty9494]

I’m on my journey to be the best trainer in my area and this channel plays a big part in my success🤝🏽 Thank you‼️

[@khoward178]

As someone who currently works an overnight shift (7pm-5am), sleep is critical. Having to be present and engage with 3 young boys, and their mother, it can certainly be challenging to get the proper sleep.

[@shawnagoettig5896]

love this advice!!!!

[@annettemartinez4063]

I’m pumped for the summer! Let’s go!!!

[@Justinwheeler1997]

You guys are my motivation. You put so much into this to help others all around the world and don't get nearly as much in return. You truly care about the health of everyone else and for that I thank you!

[@ChileOdell]

Love the Content!

[@katc9405]

Yasss🙌🏼. This is just what I need. I’ve been easing back into shape and I want a solid plan to help me get there🙌🏼

[@user-sn7rr6ph3p]

I love listening to you guys! Always some really helpful information.

[@EmbraceTheJacob]

Shoutout to Margaret! Every time I have a question on the MP website chat, she’s always gives great recommendations, including using bands in place of certain cable machines I didn’t have access to while running MAPS Symmetry. Had great results! Appreciate having instant access to such quality knowledge 👏🏻 👍🏼

[@shaunabee]

I’m ready for this program and I’m ready to change. My future self deserves a fighting chance too!

[@danmays7278]

Let’s go! Good work!

[@JstBringIt]

I’ve been on and off the gym and fluctuating between 80-100kg since I was 20. When I turned 33 late last year I decided I wanted to build muscle and get as far as I can naturally before I turn 40. That was my motivation to end up going to the gym 5-6 times a week which has been a regular part of my life for months now. Last month I decided to most of my fat(I was 29% body fat). My friend and I are both doing a friendly competitive weight loss(no crazy deficits) for 4 months. We both aren’t having any cheat meals and just staying in a 500-600 calorie daily deficit while eating 180 grams of protein a day and going to the gym. It’s going great right now and motivation is high and I can’t wait to be done so I can start bulking and cutting and putting on more mass onto my frame. Definitely thought of my longevity and my kids when it came to losing body fat and being healthier for myself and family. But the catalyst was me wanting to push my body with muscle growth which after a long time going up and down I’ve been the most consistent and motivated in my life. My past failures my mind set was just I wanted to lose weight and look good. Mindset is the most important thing.

[@pooh-bunny9249]

Awesome tips - thank you!

[@btrendi]

More great advice! Morning wisdom!

[@digitalbizfor25]

Love you guys, changed my life

[@cp4jc]

Love your show, guys! Finally started one of your programs and am loving it. Thanks for all of the great information!

[@donnadforbes]

Love this episode on sustainability. The why is what keeps you motivated and discipline! ❤

[@brianhawkins2456]

Can’t remember exactly how I found you guys but over the last 4 months your advice has helped me not only get back into lifting but gave me a different out look on life in general it has been a all around help for me as a individual I was pretty down on my self had come out of a terrible 2 year low love how your all around approach to fitness helps in many areas of life (Mindpump for life ) started maps anobolic 6 weeks ago and looking forward to the journey

[@hilaryvelardo5202]

Great, realistic info Thank you!

[@BoricuaGirl69]

I started today. Your channel and Dr Mary Clair Havens channel have super modivated me to eat healthy, do If, walk and do strength training exercises. Thank you! 🫶🏼

[@sophiasirena5226]

Let's do it 💪💪

[@nicholasmartinez6043]

Fantastic advice guys. You guys have the best fitness content out there. Thank you

[@VasquezRose81_99]

Yesssss!! The why sets the platform. I always set an alarm on my phone at 2pm, on the alarm my why reminds me. (I put the message in there) great show and great info!

[@ktbird1869]

Definitely getting ready for summer 🏝️ Thank you guys for all you do for us!!! Keep up the great work 💪🏻

[@ct2co2AZ]

90 days is definitely enough time to make a change - I agree with you guys. I have not yet purchased a program, but I’ve just recently within the past 148 days gave up alcohol, which was a little bit of a problem in my life. Trying to concentrate more on exercising and eating clean. I’ve lost 10 pounds but I am not very overweight so it has been a significant change for me. Next step is to start concentrating on building muscle. I know at 42. It’s going to be harder than it was when I was 22 but you guys are fun and interesting to listen to (which I have started in this time) and have helped my brain during this mind reset journey. 😁I e been listening to you guys since November 5, which I know I’m a newbie listener here but it has been pivotal for my transformation. This episode resonated with me sooooo much!! Thank you guys for doing what you do.

[@BeckyValkyrie]

Great job on being alcohol free! 🎉 I recently turned 41 and working on that as well.

[@loridejesus2663]

I always love your videos! Thank you for sharing such amazing information ❤

[@josephregel1]

Perfect timing! I hurt my arm, so I had to slow down. I'm feeling better, so it's time to get back on track. Thanks MP team!

[@patriciadawn7657]

So glad I stumbled on this video!! So good 🎉

[@mcSquare2]

Perfect timing 👌.. I have a family event in June, and this will definitely help! Thanks 😊

[@meganverlage]

Mindpump changed my life and physique a year ago, now stopping in for refreshers keeps me inspired and on track! Plateauing sucks but the reminder that this is about health and wellness has me mindpumped!

[@renemansilla8875]

I just started MAPS Performance! Im super excited and ready for this 💪🏼

[@ranzmd]

another good show, tons of good information

[@andredantas2938]

Doing MAPS 15. Ready to commit the next 90 days

[@AUSTRALIANBBQandSALADS]

Mind Pump has been a game-changer for me in so many ways! The valuable insights and knowledge shared on this channel have truly helped me improve my fitness, mindset, and overall well-being. Thank you Mind Pump for all the endless inspiration and motivation! 🙌💪

[@bridgitk8061]

Great Videos!

[@robbybrazelton1]

Thank you guys for sharing all your knowledge. You guys have helped me and my family on our journey to getting healthier.

[@dorieq921]

Thank you, i had no idea how to start my 3-mos fitness journey. I'm motivated than ever to just work and to remember to enjoy the process of achieving a healthy lifestyle❤

[@kyle.plattner]

Love these good reminders! Thank you. It’s episodes like these that make Mind Pump my favorite fitness podcast. You guys help me strive for a better version of myself every day! I’m so grateful that you keep putting our great content like this!

[@kristadebellis2653]

Just recently found this channel. Great info. I've been binging on these videos.

[@heinrichnewat4736]

Been following you guys for a long time. Appreciate the knowledge that allows me to be much smarter as I develop my training plans as a 45yo male. 💪🏾

[@chizlove513]

I’m one month into my cut after running Map Anabolic. So this episode is well needed. Thanks guys ❤❤❤.

[@Boostisablast]

I obsess over my macros and dial everything in as much as I can thanks to ya’ll but i constantly fight sleep. I take magnesium , and take all the steps to try and better it but i get 6-7 hours of sleep a night regardless. Been stuck on weight for 2 months and I assume it’s the sleep! Either way another great chat, thanks guys!

[@BeingMeRV]

I just went back to the gym today after 4 weeks off from injury while doing MAPS Anabolic. I was doing too much volume and added to the program more than I should have. -signed, a recovering combat vet and crossfitter

[@leannebahuaudbradley569]

Yesss!!!! Thank you for this guide! Sounds like I’m on track.. March and April is a bulk- upping the weight on the bar, getting my protein and calories in, focusing on building muscle and raising my metabolism, sleep and recovery. May and June will be my cutting and leaning out process. Thank you for the advice, especially the gentle approach during the cut.

[@nikkishaffner9389]

Great topic. Following your resistance training plan. Month 1 down.

[@DylanSlayton]

Aesthetic! MAPS Anabolic Advanced is awesome program

[@brankokovacic9770]

Great video, much needed. 42 year old Dad-bod here, trying to get ready for the summer. I've been telling myself to get back into shape every summer. Trying to get 12% body fat. Currently at 16% 6'5 230 lbs. Birthday is coming up at the end of June. Thanks guys!

[@jamie8896]

I am a new listener and very pleased with the information you gentlemen provide. I purchased the maps anabolic and I am about finished with the program. The next program I am very interested in starting would be the maps aesthetic. I have seen amazing progress from the anabolic program and I am so excited to continue my journey with you guys. Thank you again for the awesome material the programs are amazing!!!

[@FitnesswithTara]

These are great tips! Thank you for the videos ❤ I just found you guys a month or two ago and I’m loving all the content!

[@lyndawalker9996]

I love how you normalize the experiences of others through your own transparency. Sometimes it is hard to balance life. "Commit to what's realistic" is a phrase from this segment that I will keep in mind.

[@paulcalcote94]

Great stuff as always! I listen while working out 💪🏾

[@MindPumpShow]

Thanks for listening!

[@WaLeEd007]

Would love maps aesthetic! Thanks for the videos guys

[@CyberNoctua]

About a month into the cut for summer, this is a great reminder for me to hit the steps and the sleep!

[@kevindawsonjr.4416]

I’m new and love the show…