How To Drastically Lose More Fat & Build Muscle In 15 Minutes | Mind Pump 2490

you want to move well you want a body that reflects performance and athleticism you want to feel strong agile and mobile now the problem is time you don't have all the hours a day available to dedicate to the kind of workouts you think you need to get those kinds of results you're busy you have other priorities but you still yearn for a fit healthy and athletic body should you give up on the stream no now what if I told you that in just 15 minutes a day you can develop speed power agility mobility and a body that reflects True Performance you might say I'm crazy well the truth is with proper and effective workout programming your body will respond in the ways you want how introducing Maps 15 performance this is a program designed specifically for someone who wants performance but is also limited on time now through careful programming we've been able to create a workout that is truly effective and also efficient oh by the way we don't just create a program that kills you 15 minutes either any [ __ ] can do that no we applied our Decades of training experience and expertise to create a program that is effective simply effective in other words it will trigger the right adaptations in your body in the most efficient way follow map's 15 performance and you will see Improvement dramatic ones in athletic function strength speed agility stamina and mobility and of course your body will look like it can perform MTH 15 performance is a a full 9e training program complete with workout scheduling exercises reps sets and video Demos in other words with Maps 15 performance you will have everything you need to get the performance and body you want okay it's time to become the athlete you've always want it to become let's do this just click on the link below to get started and with all maps programs this one also comes with the 30-day money back guarantee so if you don't like it if you don't move the way you want after 30 days just return it no questions asked okay let's go click on the link yes you can get fit strong lean and muscular with only 15 minutes a day we've already proven this yes with our previous program Maps 15 we're back for another version today's episode 15 minutes day does it really build muscle burn body fat and get you in incredible shape I'd say kind of proved it in the series I just did too right that also absolutely 100% yeah no we we this was although I knew this uh when we first you know approached uh Maps 15 with you know kind of this idea right and I remember Adam you were the first one to kind of talk about this and test this out and then I applied this methodology myself just seeing like let's see what would happen um as someone who's already been working out for a long time so not a beginner been doing this forever always very consistent I hit a PR and deadlifts uh in my in my you know early to mid 40s I was a able to pull more off the ground than I did in my early 30s and I was doing two exercises a day the program when we launched it it crushed and I think initially it crushed because people are attracted to the idea of exercising 15 minutes day yeah but the the the real tell is the the amount of people the effectiveness of it yeah I think that was mind-blowing for a lot of people because it just doesn't seem I mean it's just kind of drilled in our head this formula forever is like it has to be three times a week it has to be at least an hour if not like hour and a half commitment and then anything less is you know was always told to us was probably not that um impactful and then the opposite is true and then and this just is a totally different formula and outlook on how to structure uh your week and and it was like so effective we're like dude we got to keep experimenting with this we really shouldn't have been surprised when you think about it because I know I know I know I mean how I and what mean by that is that it's not often that we even write a program and we make comments like that how surprised and blown away I was by going through it and the same thing for yourself like so of course when it hit the mainstream they would be as surprised or more surprised than what we are because truth be told I didn't expect uh to see as good of results as I did from it I went into it going like okay if I was going to do just the minimum amount everything like could I keep could I keep a pretty good physique could I stay kind of strong you know like I'm not maintenance was really the goal yeah it was really like that it was more of a kind of a like what's the least I can do to just keep myself yeah just so I don't fall out of shape type of mindset going to it but to see progress and Improvement and in your case PR I just blew my mind it blew my mind and really uh surprised me which is rare this late in in my career to get surprised by something like this programming but really highlighted for me again just how much especially US Gym lovers Fitness fanatic people uh overdo it and do more than what is necessary and not only what more is necess but also what's not optimal and and the and leaning more towards in this direction is better for my and I've just I've kind of stayed in this stayed this place like since we introduced the first M 15 program and the results I got from it and how I felt doing it I've kind of remained around that type of protocol because I'm exercises a day yeah it doesn't it does not take that much especially if you have any sort of a foundation yeah I mean I think it's I think it's great for anybody even if you're a brand new firsttime lifter but if you've got a base of lifting for years you know or in our case decades and then you and then you move to something lower volume like this probably what your body's been coming off like a super high volume high intensity type programming that you ran for a few months I I think is this is a valuable Al uh addition to that a followup to that uh because then you really see too like how um recovery plays such a massive uh factor in this whole thing well again we've talked about this for years so this is It's it was true then it's still true now when you and this is by the way this is in reference to strength training okay because there are other forms of exercise where more up to a certain point because to a certain point then everything breaks down but up to a certain point certain types of exercise more is better right so if you're if you're perfecting a technique uh like swinging a golf uh you know uh club or you're doing a particular type of diet like the more often you practice the longer you pra the more often you practice the better it is endurance is like this right um if you could stretch out the amount of time that you're running uh up again up to a certain point because at some point it all breaks down but more is better for a little while right when it comes to strength training that's not the case and there's a lot of reasons why by the way the science on this is solid um one of the main reasons is that fatigue is anti strength and muscle building it's the enemy of skill yes it's the enemy of skill and the enemy of strength by the way this is why you rest between sets Okay so you don't rest between sets because you have to is where a lot of people make a mistake they oh I don't like to rest between sets I don't need to rest I'm just going to keep going it's the rest in between sets is what makes strength training strength training it's not that you're lifting weights okay lifting weights doesn't make a strength training using resistance doesn't make a strength training it's the rest periods that make a strength training now yes you need to use resistance or weights or body weight or you know bands or something that provides resistance but it's the rest in between sets or it's the mitigation of fatigue that trains the system of strength that trains the energy systems of strength right it's the ATP that we're burning that we're using that burns quickly it produces power but once it's burned up you got to be stop allow your body to replenish it and then burn it again this is what sends a signal to build strength if we continue to go and we work through fatigue now you're building endurance which is fine if that's what you want to build if you want to build endurance then that's what you do you keep going and you test that but if you want to build strength I mean look at Olympic lifter these are some of the strongest athletes in the world it's pound-for-pound they're the strongest in the world pound-for-pound Olympic lifters are remarkable uh have remarkable strength and if you watch them they do a left and then they wait for five minutes and they do it again and then they wait for five minutes because if they go past if they go into fatigue no longer build strength and power again you're just building endurance so what does this have to do with short 15minute workouts uh every single day well if you combine if you do 15 minute workouts every single day that's like a couple hours a week cumulatively right but let's let's imagine you did two hours in one day instead well two hours in one day even if you rest in between sets fatigue will start to set in and it starts focusing more on endurance than it does on strength if I take that two hours and break it up over the whole week and do 15 minutes every single day fatigue is mitigated and all I'm focusing on is strength so when it comes to strength training building muscle building strength all of the attributes that come along with that the faster metabolism right the ability to eat more calories burn more calories because I have more muscle the insulin sensitivity the Androgen receptor density that improves right that's where your testosterone becomes more effective the balancing of hormones because of the muscle building process which tell the hormones to balance out right better growth hormone cortisol is more appropriate estrogen or progesterone balance out because of the insulin sensitivity that comes with strength training fatigue will take away the effects of strength training but if it because it's only 15 minutes a day the M the fatigue is mitigated this is one of the primary reasons why when we launch this kind of methodology so we have one program this is the second program that follows this methodology it's just with more of an athletic twist that's why it was it was initially popular because of the time it it maintained and continued to be the most popular program because everybody's telling their friends and they're like hey guys listen this gives you this gave me the best results I've ever gotten oh and by the way it's only 15 minutes a day this episode is also brought to you by element uh if you go through our link this one right here you'll get a free sample pack with any drink mixed purchase back to the show there's got to be something too to be said about like the daily stimulus too like just that consistency of activity movement sending a strength signal every single day and and not overdoing it just this nice light dose it reminds me of how you always communicate to people too about like the proper application of like tanning in the in the sun yes right versus like laying out on Saturday on the boat for 4 hours in 110 degree weather and frying yourself versus all these short little doses of 10 to 15 adaptation signal yeah and so there's got to be something to be said about just how valuable that is versus how I think a lot of people approach their workouts where it's this beat themsel up session versus just keeping it moving and just this light stimulus you know yes so if you were to look at like if you were to picture homeostasis and above that is muscle building below that is muscle breakdown you could you could really push that signal up above homeostasis and then add more intensity add more volume and you might move it up a little bit but then you have to lay off because of how much damage you did that signal starts to wear off after about 70 yeah 48 to 72 hours and then it dips below uh homeostasis now the the key is to get that signal to remain above homeostasis more than below it and that's what ends up building muscle right is that if I can keep that signal up well short bouts every single day Pops that signal above homeostasis but because you're doing it every single day it stays up there is no below it just stays up above it so you might not get the same Peak but you never get the dip that goes below because a real gradual increase you know then just like a very steady consistent uh signal you're sending yes and there's also there's this this localized effect from muscle building that's you know I don't need to explain this everybody knows this right I train my right bicep most of the muscle building signal goes to my right bicep I do curls on my right arm most of it goes to my right bicep but we also have data we have lots of studies support and we've noticed this we've seen this in training in gyms there seems to be a systemic effect now I noticed this with clients when I would have them do like a full body exercise like squats where suddenly they got stronger in their arms from get doing squats what they never did before and bodybuilders to talk about this right you want to add an inch to your arms add 50 pounds to your Squat and people like how's that even that makes no sense one is a leg exercise well there seems to be the systemic muscle building effect well if you're doing a little bit of strength training every day there's probably a louder systemic kind of overall build muscle signal that's happening there's these really interesting studies where they'll take a person's one of their arms and they'll uh incapacitate it they'll put it like a cast and then they'll have a group of people do nothing and then they'll have another group of people exercise the free arm when they take the cast off the people that exercised the free arm lost less muscle on the arm that was incapacitated even though it did nothing they lost less muscle so there is uh something to be said about this kind of systemic effect and I believe that this short bouts of strength training on a daily basis this is probably the way most people need to work out now I tend to Advocate or I've always advocated you know two days a week of strength training is great for most people that's because I'm speaking the language most people understand but if I would to make it an ideal situation I would say instead of doing two 45 minutes a you know workouts a week do a little bit every single day yeah um and that's going to be better which by the way uh from a Behavior Uh real life standpoint is actually more convenient and I found this with clients as well like when I tell people that devote you know 45 minutes or an hour twice a week most people can find that time but if I say can you break break off for 15 minutes a day everybody's like yeah I could totally do that now why is that a big deal well anybody who's trained any you know clients for any longer than a year will tell you consistency is the hardest thing mhm and if I can make this as convenient and easy as possible something that'll stick then I know we're going to get better results and 15 minutes a day Maps 15 is our most followed through stuck to program that we offer and I think it's has to do with this with the convenience no 100% it's that this reminds me uh and I've shared this before was probably one of the more pivotal things that ever happened for me which was giving myself that permission that I could go in and just do an exercise or two you know for most of my lifting career I I fell into that crap of thinking that I needed to you know walk out limping or had this massive pump or drenched in sweat or the workout didn't count and it's so far from that so not true in fact it's probably much better to be the other direction right and so I remember when I first started giving myself that permission of like you know what I yeah I'm not going to do a 50-minute workout but maybe I'll just go in and do one exercise if I found that it was much easier to be consistent because of that simple fact and so I think when people have this small commitment two exercises that's all that you need to do it doesn't feel so daunting on those days cuz no matter who you are you will have a day where you're just like I just don't feel like it I don't it's just it's been a long day didn't get the greatest sleep last night I'm not in the mood whatever's going on and a 50-minute grueling workout is just too big of a commitment too big of a commitment and the idea of like you know what it's I just got two exercises I can go do two excis only take me 15 20 minutes I'm going to go in there go do it so much easier uh to stay consistent and there's so much to be said about consistency it's also easier to develop the the habit or the discipline around something when you practice a little daily versus maybe doing a lot every once in a while right if if you're on a daily basis you're chipping away at it doing one or two exercises what what'll end up happening in a shorter period of time is you'll develop that consistency and that kind of behavior where it becomes a habit faster than if it's a longer period of time uh but less frequent you know imagine learning a new language and doing uh you know one long Class A Week versus doing a little bit every single day like this is true for almost any adaptation so for somebody to who's like hey look I want to develop this like skill and this discipline around exercise I've been consistent I've been inconsistent it's hard for me to just maintain it one of the a really interesting strategy that seems to be quite effective and again it lines right up with human behavior is do a little every day mhm rather than doing a lot sometimes do a little every single day and what you find is within a couple weeks within two or three weeks you're practicing so often even though it's not a big it's a momentum Builder yes and it it really does work that way uh and it's it's because a lot of times we put our own barriers in front of that uh when it's a little bit too daunting or you have a lot of interruptions in your day and a and people are busy and it's easy to make excuses it's harder to make excuses when you actually really limit that time um and it's not you know something that seems too overly overbearing for you to be able to accomplish it it's just something that's really quick and uh consistency again to we always reiterate is the king consistency is King and this is a way to do that well it's called Uh isn't it called habit stacking right where you do that where we pair it with something else and when you have something that is a short 15 to 20 minute habit it's not hard to pair it with another short habit that's more likely to stick than having again this massive commitment uh of an hour multiple times a week I mean just more likely that someone's going to stick with it every day it also does this and I know you guys noticed this is um when you guys train clients that when PE on the days that people worked out they were more likely to engage in other healthy behaviors especially if they started the day that way right cuz you already worked out you worked out like okay um I'm you know I'm on this kind of healthy kick I think I'm going to maintain consistency there's a couple reasons for this one is the psychological effect I'm doing the right thing so I'm going to keep doing the right thing the other uh has to do with the you know how it affects your mood how it affects how you feel so okay where am I going with this well if you're going to do a little bit every day it's probably in in in our experience coaching and training clients it's probably going to help you be consistent with the other things you do out throughout the day namely your diet like if you work out every single day you're on this path towards Fitness you are more likely you're more I know some people can make it turn into an excuse so some people say I worked out therefore I can't eat worse but I only find that to be true when people beat the crap out of themselves and go beyond yes it's when they go above and beyond what's appropriate and then they're craving you know uh some kind of reprieve and so they go for the you know I wonder what I wonder what the research says on that that's that's an interesting thought because I do know there's definitely times where uh let's say I I want something that's eating out of bound pound right or that's not on the regular healthy menu um I'm more likely if I was like you know I really want that how I train I might give myself the excuse or allow myself to have that in the diet um although I'll allow it sometimes I'm also less likely to too because there's also the other side of that where it's like when I'm when I'm checking the boxes and I'm doing all the things I don't want to mess that up and so I find when I'm less intens it they do have studies on it because I say when I'm when I'm eating good when I'm doing things good it's easier for me this is why this is where the the the saying for me came the when the weekend was that I found that during the week my life was so structured that it was easy for me to to play in balance it was easy for me not to eat off the menu because I was getting up on the same time I was going to bed at the same time I my work schedule was the same time I was my meals were planned for the entire day so I was dial so it was really easy to to stay the course it was the weekends where I I was loose and no structure where that's where I'd make the bad choices so be interesting to see what what it says that's what the that's what the data shows so the data shows that when people exercise they're more likely to um try to to eat differently and eat healthier and when they stop working out their diet goes out the window as well so there's lots of data surrounding that uh there's lots of data showing that when people have a structure to their day that they're less likely to go off the rails there's also data to show that excessive stress uh can cause people to overeat or and this is why I said like I've seen people do the opposite but it's almost always because they beat the crap out of themselves they went too intense too hard yeah they did like a crossfit workout or they went and did a marathon or something ridiculous and then they're just like that's when your Cravings kick in because your your stress is uh through the roof but if you're if you're doing your your two exercises a day you're following maths 15 performance you're doing your two exercise a day it keeps you in that mode on a daily basis I'm on this Fitness mode I'm on this you know this path of improving my strength building muscle burning body fat and so what you find in the data again is when people do that they're more likely to it sets the stage for the other behaviors to kind of follow along versus when they don't do those things by the way this is true for lots of different things you'll see this with people with like uh if they read a little bit of material on uh you know on investments they're more likely to be smarter with their money on a daily basis if they read relationship stuff a little bit during you know every day they're better with the relationships during the day it's it's almost a reminder or it's like a a practice that puts you on the right path and so it probably leads to better behaviors with diet to exercise every day a little bit then versus the same amount of time done in just two days a week like if you just worked out Tuesday and Thursday for 45 minutes each day or 50 minutes each day you are less likely to eat healthy every day than if you did 15 minutes every single day and this I don't want to downplay this is a big deal because the hardest part of of getting fit and healthy especially getting lean has to do with diet and when you exercise and do it right it contributes to that that behavior hey real quick if you're interested in our new program Maps 15 performance click here by the way there's two free things that we're giving away right now during the launch plus $20 off go check it out yeah I love this formula for a multitude of reasons I mean there's I I would assume like the majority of people have very stressful um day in terms of their schedule in terms of uh what they're doing for work or uh kids or just I mean I I don't really know anybody that's not just doing a bunch of things even if they're not doing anything they're being inundated uh and they're getting some kind of false stress signal uh and so to have that and account for that uh you know within this the confines of it being 15 minutes and not overdoing the stress really I mean it's kind of hard to overdo the stress when you have this type of a protocol it just sort of fits so for the majority of people but then athletes too I mean I know this isn't like you know the big pitch on athletes but oh my God if I would have had this to to train athletes because the the high intensity of practices the high intensity of events um you know just their normal workouts where do this where does this all fit in well I could fit in a protocol like this so much easier this is this is one of the best uh programs we have for athletes who are who are in practice you're doing your regular practice you want to add strength training if you look at the best uh strength and conditioning coaches right now in professional sports this is how they do strength training one or two exercises a day they don't do strength training day that's long they micro do it they they call they call it micro doing or they you know and and and what they find are are superior results so this is a program if you're an athlete and you're in you're in practice and you you know you you practice every day after school or you train with your club like you could do this and not overtrain this would be the way that you would you would apply uh um strength train now from a a a mood cognition energy perspective like you'll feel good doing this because it's short it's fast it's not overdone and then it makes you feel great and this you know I communicated this quite a bit during covid when people were locked down we had a lot of of people who were listeners who struggled throughing that period because they were stuck at home so they said what do I do I said I tell you what do a little bit of exercise every single day um some of them I told him to do one exercise uh in the morning one exercise later or maybe a couple you know morning later but that had a significant improve impact on their mood and how they felt so it's it's like a it makes you feel good uh as well it gives you a energizing it gives you have you have you guys ever heard our buddy uh Matt Vincent talk about his floor and his ceiling you ever heard him talk about that before he has a and I think he to he borrowed it from somebody else so he borrowed it from someone I'm borrowing it from him I think it's a really interesting way to communicate this but like every day you have your your floor and you have your ceiling and that your floor would be like the bare minimum that you would do so an exercise or two exercises that's it and then you have your ceiling of like I want to be able to check all these boxes and having that like you're still always positively moving the right differ and many times having that floor of oh I'll just do this one thing it has this cascading effect of you doing all things to the point you're making right now which is like hey if I least get in there and do these two exercises that's all I do I'm good what ends up happening a lot of times is because you did that oh then you have more energy at work and you tend to be a better father and you tend to do this other stuff done you go for your walk and you make better food choices or whatever but you also have these like other goals your that are health related like hey I want to make sure I hit my protein intake and I want to make sure I get to bed at night and you have all the stuff but it's like at the bare minimum I'm at least to go in and get those two exercises because I know how good behavior breeds good behavior right I just know how positively that affects me and I'm moving in the right direction if I at least do that and then it has this great cascading effect that happens that's right so this this Mass 15 performance uh is like Mass 15 in the sense that about two extra exercises a day it is uh free weight based um the exercises are different than the original Mass 15 there's more of a focus on athletic performance speed and power multipler type Focus too this is so this is like this is the perfect addition or followup to mass 15 so if you like that protocol which again we have a lot with thousands of people that have been following it that love it have been telling us I want different programming here you go I also think the the premiums that we are doing with this one is really really cool the best ones we have another workout you get another workout program with this it's our it's our landmine workout so landmines are incredible tools for athletic performance muscle building very unique way to strength train we have a full 30-day workout that you get included uh with this and then um we created a 7-Day overtraining rescue guide so this is like and this came from so many callers would call in and talk about you know how their progress was stagnant or they had all these symptoms and we' you know talk to them like okay you're totally overtrained we should have made this a long time ago because this is another example we needed this for them yeah this this remember you know reminded me reminds me how long it took us to make symmetry we had answered so many questions like how many times are we going to give unal training yeah how many times are we going to give people this protocol of how to come down from all the volume intensity they're doing and get them like to basically scale down say reset they get back to things it's like we've had to communicate that so many times we should have wrote it wrote a protocol so this this is a 7-Day rest you guys so if you're overtrained you've got all the symptoms of overtraining and burnout you follow this for a week and it every single day it tells you what to do to speed up recovery to accelerate recovery so that by the end of the week you're ready to get back in into working out so that plus the landmine workout are included for free and because it's a brand new launch Maps 15 performance is going to be uh discounted so it's $20 off it's retail price so instead of 107 it's 87 you get those two you get the free land mine workout you get get the the 7-Day overtraining rescue guide for free and that's happening just right now during the launch you can find this at 15 performance.com so the number 15 performance.com then use the code 15p launch that gives you the discount plus the two the the free program and the free ebook so go check it out all right I know you like that episode if you did check this one out 30% body fat for men this is way too high this is actually a bit high for women as well so in today's episode we're talk about how you can go from 30 to 10 what is 10% body fat this is when you have a visible six-pack can you go from 30 to 10% yes it's possible but not if you guess along the way so we're going to talk about how you can do that in today's episode now there's a huge range right of like body types some people can run uh a little bit heavier uh and or a little bit higher body