How to Get in the BEST SHAPE of Your Life in 2023 | Mind Pump 1967
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- čas přidán 24. 07. 2024
- 00:00 Intro
00:23 The Five-Step Action Plan to Get in the Best Shape of Your Life in 2023.
04:53 1 - Have a plan. (Set realistic goals and then stage them in phases.)
18:30 2 - Start with big rocks. (Avoid heavily processed food, strength train, walk, and sleep well.)
31:21 3 - Wait till you plateau before adding anything.
37:00 4 - Increase the intensity of workouts. (Track and prioritize protein.)
43:10 5 - Add activity. (Track all macros.)
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1. Eliminate process foods 2. Strength train 3. Walk more move more 4. Improve your sleep
💯
Thank you.😊
Started my weight loss and fitness journey in August at 265 lbs.. now down to 206.. my method was definitely changing my diet.. no fast food, no processed food, no sugar, only water and natural foods... watching calories and getting average 10,000 steps a day and hitting gym 3 times a week..
It’s as much seed oils - highly processed canola, peanut, vegetables oils etc. as Sugar. Cut both and you are golden.
@@RogueCylon yes no seed oils.. only olive oil and raw butter.
@@flavoredmoney8755 coconut oil is Amazing
Good job! I just got diagnosed with diabetes back on April 30th. Since then I cut carbs almost everyday except like 7 lol. But I walk 30 mins 3 to 4 days a week and lift heavy 5 to 6 days a week. I started at 290 and I'm now at 273 losing 2 inches on my stomach. At the end of July I have another blood test to see if I lowered my A1C and am going in the direction of reversing my diabetes. My end goal is to be at a fit 220lbs
Wonderful
You know someone is rich.... financially and spiritually....when they give away all of this GREAT info for Free. Thanks for a great year, guys. 😊❤
Lost 30kg since this podcast was uploaded! Feeling so grateful! Thanks for providing awesome fitness content for my mind! :)
I will be 40 next year. I am ready for the best body/mind of my life!!!
Get after it!
Sal I love that “what can I do now that I can maintain forever” such a Good way to help clients understand their own goals
💯
The word "practice" changed my mindset. It clicked in me when you said that. Ever since, I don't look at my lifts as a grind so much; I view them as practicing and improving. Makes it so much more routine and I don't talk myself out of my workouts as much.
Love that Joe!
Hell yeah man. Terminology can change dedication, drive, discipline and motivation....
It's easy to say I don't feel like working out today, but when you say I don't feel like practicing a skill today...
or getting better at a movement....it really puts things in perspective.
Wait I love this!
Wow. Mind blown. I've always been a "move all rocks" kind of guy. And I fail on one thing and my diet and workout fall off. Move 1 rock at a time is such a game changer
Gentlemen, I can't thank y'all enough for sparking excitement back into lifting/fitness for me. 2022 was a massive recomp form me and I've got goals to run through Cabral's team early this upcoming year, to start Symmetry, pick up a few more programs, and finally reach my goal of 10k steps per day. My coworkers now know me as the weird fitness guy at work and think I'm crazy for taking the stairs multiple times a day (we work on the 7th floor) Lol. Perfectly timed episode. Good luck to everyone and have a safe "journey" to the end of the year. 🙂
I'm a person that has spent 31 years damaging my body, and just a few months trying to fix it. I appreciate all the all the great information you guys put out.
Happy to help!
I've had some family members who have struggled with trying to get to their healthiest self for years. Your comment about breaking things down into big rocks is spot on! Incremental steps are what create habits (as you said) which makes this possible for LIFE. Thanks for keeping health about more than just physical strength - smart eating that supports you nutritionally, mobility to tackle whatever life throws at you, mentally creating discipline in your life makes it easier to chase other goals, and ultimately looking good too is a plus :)
Well said!
Can't express how much this speaks to me rn. Every trainer needs to be watching this in my opinion
They all pretty much say the same thing
What I love about this channel is That no matter how much I think I know about fitness, I’m always a student when I turn these podcasts on and learn new ideas and strategies
Really appreciate that! So glad we can provide that value!
I"ve been working out for years and listened to a lot of different Health & Fitness podcast and vidoes but I never experienced a detailed, practical and relatable discussion since I followed and listened to Mind Pump. I cannot thank you enough for what you guys have done.. Cheers.
The world is a better place with you guys in it. Here's to crushing next year's goals! 🥂🥂
Thank you gentlemen for emphazing the importance of the big 4 lifts. I've been lifting for 14 years now and it has only been 2 years since I focused primarily on the big 4 and its all because of you guys. Thank you for changing my life.
Mind Pump Podcast: Articulate, factual, no-BS, entertaining, hot, addictive etc
I’m binge watching you guys since some time now. Currently following the Phase I Maps Anabolic-just now finished doing a trigger sesh. Feel pumped and feel sooo good. I’m making soo much progress. Also helped with my mental health issues.
Bottom line: Totally worth listening to MP podcast as well as getting the programs-it works!!!
Thank you so much for the help! I have just started to go back to the gym after almost 10 years of not and find that the podcast is truly a godsend in navigating the gains I am trying to find and be in the best shape of my life! Thank YOU!
This episode is exactly what I, and most, need closing out 2022 and looking forward to 2023. Having the discipline to stick to your plan is key when you motivation ebbs and flows. Thanks for the show!
No problem!
Making small, measurable goals is my plan to improve in the upcoming months. I recently just had my first child and definitely needed the reminder to not change everything at once since I've gotten off track. Can't wait to see what I can do in the next year
Started listening to you guys a few months ago! Definitely love the insight and perspective you give to people who want long term health! Looking forward to trying one of your programs in the future!
I am back to working full time and have definitely slipped on all my goals so this is the perfect topic for me today!! Just purchased symmetry and going to put this into my 2023 goal for sure!
Hope you're back on track. I drive for a living so with long hours and different start and finishing times you can't beat resistance bands. They are great for down time and breaks.👍
I've started my 2023 journey a month early, I couldn't wait and after having listening to you for such a long time I thought I would be able to program something decent. Unfortunately I'm not sure how well I've done. I appreciate everything you guys do, keep up the good work!
Will do!
Thanks to you my workouts have been consistent, Diet is consistent, sleep, well I'm getting there. Either way, like Adam said, I'll take my little wins throughout this marathon. You guys are inspiring to so many!
Thank you!
Y'all are always practical and this episode is particularly so apt for me, and I'm sure many of us too. Here's to 2023 being a better and sustainable year for us ✨️
Cheers 🥂
This was a master class on all the personal trainer consultations coming our way soon. Thank y’all so much.
You’re welcome!
Great advice for the new year! Cutting out processed foods hit home for me. Also going to try to incorporate planning out different phases in my workout routine. Thank you guys!!
Winner Winner! Please email Ann ann@mindpumpmedia.com 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.
Great Content! Exactly what we need to hear , perfect timing, great advice. Thank you, MINDPUMP! LongTime listener.
This came right on time for me. I started my fitness journey this January and I’m currently 38 years old and mom of 4. I’ve learned so much but listening to you all has put some more things into perspective for me. I’m sitting down this week to write out my plan for the coming year and keeping the metrics you all provided in mind. At times I feel like if the scale is not moving and my body is not showing changes that I can see I feel like I’m doing something wrong.. but keeping in mind how I feel, how I’ve been able to lift heavier and do movements I was not able to do before.. shows that I’m not plateauing.. it’s encouraging me to hear all this information from you all. Looking forward to more episodes.
More to come!
Love the show and the content I listen daily working through my second MAPS program and love it thanks guys!!
Really finding life changing information over the past few months in your videos. Thank you for all you do.
I'm just starting to test the waters in a life of training and coaching and love to hear the theory behind your coaching. The round table discussion format fits my big picture style. Not just sets, reps, techniques, but also mindset and why. Great stuff.
Patience is the hardest part. I've found that once I build some rules, focusing on something else (like work) while just doing the rules really helps.
Hey, love your podcasts! Have recently started a fitness journey so i can be healthier and around longer for my two daughters (16mos and 1mo.) and lost 30lb with no plan but adding cardio, intermittent fasting and cleaning up my diet. Have just started planning routines to help build strength, stability, and mobility with kettlebells. I have the ultimate goal of purchasing a more serious strength building home gym to add to my treadmill and bells.
Thanks for doing all you're doing and stay pumped!
I only discovered this channel recently and I now watched the podcast everyday! I love hearing the various topics covered and the knowledge you guys drop on us! Thank you 💪🏽
Welcome aboard!
You guys manage to break these essential concepts down in a very comprehensible way…I really appreciate your content. I have learned so much from your channel!
Awesome!
every new episode becomes my favorite.. I totally agree with Adam, I feel like I failed a lot of my "new year resolutions" because of my approach, wanted to go all in and was not able to keep it up, and lack of planning played a big role. It's weird how 2022 was the first year I did not make a resolution to lose weight, and I feel like it's been my most successful year. I found you guys earlier this year and I'm super glad I did!
Awesome!
Great video and plan if attack for 2023. Sal, I like what you said....Life is the longest thing you'll ever work on.🙂. You guys rock!
Love the fact y’all put so much emphasis on tracking and knowing what your levels are before dialing in and cutting calories or increasing intensity
So important!
I will be 50 in January 2024. Just today I told my doctor that we need to solve some health issues to get things together because I expect to be in the best shape when I turn 50. This episode cemented exactly that. Funny thing is I mentioned this podcast to my doctor as well. Maybe I could feel the episode coming? Wether it is true or not, the timing was absolutely perfect.
Yes, I have my own fit by 50 challenge going on to be in the best shape of my life (2026 though). We got this!
Me three ladies!!! #50 ROCKS!!
Cut seed oils and processed sugars. Lift, walk and sleep.
Another fantastic video! It will really help me truly focus on my health in the new year! 🎉 Love your content and thanks you for all that you do.
Happy to help!
This show Rocks! I’ve been listening to you guys for about a month. I’ve learned a ton of information since I started listening and I have no doubt it will help me hit my fitness goals for 2023.
You rock!
I learn something new from every single episode. Thank you!
Best content about fitness in the world!! You guys are awesome!!!
Just started MAPs black today. Coming off of almost 30 weeks with a fantastic coach, and listening to Sal, Adam and Justin all the time now. I decided to take the leap and try Black. Will be my 1st venture into a full body routine. And got Anabolic for the wife. Here's to 2023. And thanks for all you guys do.
That’s so exciting!
I’ve just started working out regularly. Working on consistency. Im at ten weeks of working out 3 to 5 times a week. I work out at home because my anxiety and the gym don’t mix well. I bought myself a pair of adjustable dumbbells. I’ve lost about 16lbs. Next month I’m starting to count my calories (at least that’s my plan).
Nice!
Another great episode, lots to think about after the Atomic Habits episode. Makes sense to plan further out and creating a more specific plan of how you are going to get there. Needed to hear this thanks again!
I started with body weight exercises today: after having to stop weight lifting at 4 months pregnant due to having a high risk pregnancy and any exercise was pretty much off the table. This was after I’d gotten into the best shape I’d ever been in with gaining weight as muscle and trimming down to 17% body fat while my husband and I were trying to conceive. I was so depressed over it. But I got cleared for exercise right before the new year and I need to build all that back up. I’m so grateful for muscle memory, but initial habit building for me is tough. Instead of breaking out weights and risking an injury, I decided to make sure my core was strong enough during pregnancy and stayed that way in my six week wait so I could jump back in. I’ve made a detailed plan to get back into lifting what I was before pregnancy. Starting at body weight and working my way up to avoid getting hurt and having to stop more frequently in my journey back to the top for myself! Glad you guys addressed this topic 😁
Can you please share what you eat for your daily routine??I eat 4 organic eggs everyday after my fast with avocado 🥑 and Greek yogurt. Organic blueberries.love my burgers and pizza.
@@geno5169 hi! I use a macro calculator to make sure I’m getting enough protein as the most important so for that I do eggs, beef cuts of any kind, chicken, salmon, shrimp,scallops, etc. and an unflavored protein powder. I have a hard time eating enough protein without s shake. But otherwise I stick to whole food options to meet my nutritional needs. Carbs come from potatoes, rice, oats, gluten free bread on occasion or things like granola and rice cakes. Fats are from cheeses, yogurts, milk, avocado and oils like olive, butter and ghee. My rule of thumb is five ingredients or less 90 percent of the time for your diet. Of course allow yourself some wiggle room to enjoy foods otherwise life becomes stressful 😂 start with a macros calculator to see how much you need as far as protein, carbs and fats depending on your goals and fill that in with as many whole food options as possible. Hope this helps!
@@maryssaann I just wanted to give you words on encouragement. I’ve been through much of your experience, high risk pregnancy, low risk, term baby, very early baby, neonatal, large weight gain, lower weight gain, you name it. You have the knowledge to get where you want to be and it will happen because of you. Our bodies are truly amazing. My kids are grown now but I’ve maintained myself throughout. I’m still trying to put on muscle which does get a harder as we age (why I’m listening to this hoping to get more info). Anyway, I saw your comment and am impressed with your food knowledge (so important!) but identify with the struggles of motherhood and rough pregnancies. I remember thinking how will I ever get my body back after my big baby and it eventually happened. My best to you 🤍
Loved the episode. I literally watched it twice because of the tips you guys shared. Key message trust the process and focus on progression. Thank you for putting out great content like this daily!
Thanks for listening!
@@MindPumpShow no seriously thank you for the great content
A 3month layered approach when it comes to nutrition and the workouts themselves is exactly the route I’ve taken. I’m focusing on bodyweight workouts with maybe some bands by the end of 2023. Love the show.
Thank you!
I am a mother of 2 with a busy, busy schedule but you guys always have a way of making goals and progress feel within reach and attainable. I've listened to you for almost 6 years now and I never get tired of the info you provide. Always thought provoking and encouraging listening to you. Thank you and let the gains begin!! 💪🏋️♀️
Let’s go💪
I found this video really helpful. I'm learning so much from everyone. I love Sal's examples eg building a house and the rock in the room. he's put's everything in an easy way to understand. Thank you guy's for an awesome pod cast as per usual, Patricia Sydney Australia
loved the idea which Sal covered and started talking about at 04.53 and about to implement it now . I am 43, heavy ,but I have lost 23 kgs in a year's time, but now i am about to adjust and prime myself this 2023-24.
Great episode guys as a beginner I wasn’t even aware that I didn’t have a proper plan . I wasn’t even aware of what I didn’t know. Thank you on my way to work on a proper plan for the year ❤
Excellent!
Loved this episode!!! Sooo many people need to hear this!!! Will share for sure!!! Thank you for all your amazing knowledge
Glad to share it!
This was perfect. Thank you.
Been doing 5x5 for a few months and felt I had hit a plateau but the truth is I've just not been consistent. Your advices are always on point 🫡
Glad it could help 🫡
Hands down the most useful episode I’ve listened to so far. Thanks for helping me “maps” out my year
Lol
As a wellness coach and trainer, I love that you guys give me new ideas and tools for MYSELF! I have to think enough for my clients that I don't want to think about my own plan. I also lose momentum just like everyone else so glad you tackle that a bit too! I know enough to get er' done but appreciate this planning mentality so I have something in place for the next 3 months, then the next and so on. I turn 50 in April so getting my body in the BEST (aesthetic) shape possible is my #1 personal goal!!!🤩 Your podcast is my #1 go-to to accomplish this! I'm EXCITED! Thanks for the continued workout ideas, exercise plans and just overall fun and silliness that keeps me coming back! 🙃❣️💪✅🔥🍃
Love this!
This channel deserves a lot more subs
I’m down 27 lbs! I haven’t been under 200 lbs for over 10 years and thanks to you guys and the advice you have given I’ve finally accomplished that!
That is awesome!
@@MindPumpShow it is! I have you guys to thank for the advice you give for the weight I’ve lost! You guys are awesome
I wish I could bottle up the motivation and drive I have for myself. Working out to strengthen my body so that I am the best version of me for me, my family and friends. It is apart of who I am. Great show!
Thank you!
Another great episode 👏🏽 👏🏽👏🏽
This is my favourite podcast channel ❤
I am that guy who has been just going to the gym, i love it and enjoy it but now after listening to this I will create my plan for 2023! Thank you!
Nice!
Thanks for all this recomendations. For me the key thing is go step by step with goals that have suffice time to be achieved.
💯
I’m motivated to refine my plan and break it down into smaller increments. I struggle with consistency and that might be just what I need
Hope so!
Love the emphasis on having a workout plan and the house analogy really hit home! Makes so much sense! If I really think about it, all aspects of my life that are going well, are going according to a well thought out plan! Thanks for all that you do. 🙂
Absolutely!!
I'll be 45 in February, and I really need to make some changes. I was fairly consistent before covid. Was following a good Bodyweight program using the office gym. That is now permanently closed and have been working from home ever since. Instead of not sticking with it, I went the opposite way, and basically stopped working out. I started and atopped more times than i can count. I just got a Gym membership (black Friday deals were to good to pass up, plus, my company now gives us a Gym allowance). With your help, I think I may have a plan, but I need to be consistent. That's been my biggest issue over the last 2 to 3 years. As I stated, I need to make some changes and quick. Really appreciate all you do. I found you about 3 or 4 months ago a really love the content. Thanks again!
Failing to plan is planning to fail. I’ve been the most consistent in the last few months than I have ever been thanks to just taking the time and planning goals. Goals for the month, week, day. Keeps the workout excited and focus for the long haul
Mind Pump has changed my life. I always used to dream about how I want to look and feel but thought that it was impossible. Maybe I was just lazy. But ever since my wife introduced me to them I began working out consistently and applying their tips to my life. Winning the bundle would be an amazing way to start this next year.
Entered!
Perfect show, having a plan is important but it has to be appropriate, I used to read fitness magazines and try out one of there articles, then i got MAPS Anabolic and BANG it changed everything in such a positive way. Get that program to start with and you will never regret it.
Love the pitch black room analogy, so true! Turn up the light slowly and work slowly
Exactly!
Boom! Thanks for the great advice today. I know it sounds really obvious when you hear it, but some things just need reinforcement.
I think I say this every rink I make a comment. I love mind pump. The reason why hit me in the face yesterday. I am round 3 of anabolic, and I realize yesterday in the second phase I am squatting a weight that I struggle to get past for years, now I’m doing it as my way for the 8 to 12 grip range. I owe it to you guys in the amazing advice you guys give with this podcast. I’ll say it again I freaking love mind pump. Lol
Keep doing what you’re doing. You guys are changing lives for the good and thank you again.
That’s awesome!
Loved this episode. I think I was in the same situation. Didn't have a plan.
Thanks for all your tips and coaching, they make a huge impact not only on me but I'm sure a huge bunch of people
Glad it’s helpful!
The big rock thing really hit home I tried to knock too many big rocks out at same time instead of focusing on 1. I got results but I didn’t do it 100% the right way this video opened my eyes to that thanks.
So glad!
It is so true that when you don’t see positive changes that it gets very discouraging! It has been going on 3 years now that I keep trying to push through not seeing results.
Right now focus for me is on sleep and protein and water intake, But workout consistency varies because of the lack of changes.
I started doing something about that , though. I have a designated paper towel roll and a designated wire basket. Every time I workout, I rip off a paper towel, and crumple it in the basket. This has worked waay better than a check mark, because I can see the basket is filling even if the paper towel roll still looks new, I have the feedback that I did the workout when I rip the towel off, but I know that i am physically making that roll smaller even if I can’t see it. So far, this has been the only tool to keep me more on track with my workouts, even if it is just 15 minutes. So sleep, protein, and keep ripping the paper towels.
I like it!
I am currently working as a personal trainer. I love your podcasts!! I have learned so much over the course of my decades of applied experience as both an athlete and personal trainer. Of course, I've learned a lot in my literal studies to get my certs and ongoing reading/research. However, the most valuable knowledge I've gained has been through my own experience. Some of the cues or points that I find I share most often with my clients that really help things click for them are not things that someone else had "taught" me per se. It's like, I know what I know, but I don't have a peer review study to cite to support my point. So, I really appreciate your platform of discussion here. Not just because you guys are saying (and agreeing) with what I've been saying, BUT because it gives more rationale, research support, and professional experience to explain points that I have been finding myself. I always feel like a sponge as I listen to your panel discussion about all of your topics. Thank you so much!!
One of the first things I tell new clients is that there are 2 keys to success in their fitness journey is the plan needs to be #1) EFFECTIVE and #2) CONSISTENT.
Keep up the good work! Happy we can help!
I’m re-binging Justin’s MAPS Anabolic transformation from 5 years ago. This is my plan for the new year. Some of the funniest raw podcast ever, I can’t believe Doug made it through those early years.
Lol
I'm ready for 2023! Starting early been training everyday since November 7th😎
Awesome!
My problem is , i make very good plans but i find it hard to actually stick to it. Over time i realised the power of patience and consistency in just showing up . To move big rocks we have to start small . Thanks for this podcast its really valuable
Great video, you both are so good, I used to train people years ago… this man in the hat is pointing some very valid points about getting to know the individual.. and the other man with the hydration.. trackin food intake has helped me a lot to be real about what I really eat… it is so easy to fool yourself about what you really eat.. and food prepping to line up healthy food choices..Love this.. 💚✨
Incredibly informative, I’m ready for 2023 🎉
Sweet
i believe that I heard one of you guys say, when you were in school and they taught you something new they didn't just throw it at you at once. They taught you a skill then built on it. Then when you got good at that they taught you another skill and built onto that. I think that is an amazing analogy, because everyone when they start their fitness journey or try to get back to it they want to go 4 or 5 days a week and throw the kitchen sink at themselves. That rarely works if not rarely then never. I was the same and I have found better results and even better consistency when I scaled back. Trying to get better at lifts and PRACTICE movements.
Add a comment to win a fitness plan?
Here it is..
That is? Yeah..
It is the “only” thing that is missing to reach my 2023 goals. Help me :)
Great channel!
BOOOM MINDPUMP TIME!!!!!!
You know what time it is !!! Boom
To get the best shape of your life. Need to listen to Mind Pump...
Hey guys, thank you for everything you do!! I am currently 5’9” and 320 Lbs. a few years ago I was getting into pretty good shape through strength training and light cardio. However, playing basketball while volunteering at my local teen center, I tore my ACL. I’m fully recovered now and my knee feels great but I am 100+ lbs over weight. I have lost 12 lbs in the last month but I need a plan to keep going in the right direction. I would love to check out your program!
Get after it!
been waiting for this for so long!!! Ive always struggled with stick to a good plan and fluctuating weight is a regular thing. Defenitly want to pair this with some programs!!!
👍
Great work here guys! Way to formulate an approach for something we all fail at. I utilize smart goals in life and professionally to help formulate achievable goals.
Thanks for listening!
Your message is great, small steps whileenjoying the process and make it part of your lifestyle
Exactly!
I’m a newbie to the channel. There’s such great information in this episode I decided to save it for future reference. The marathon sprinter analogy hit home. I’ve been a yo-yo dieter for years. This approach makes perfect sense. Not to mention moving major rocks and fine tuning as needed 🤯. Thanks for all of the amazing information. 30:37
Welcome aboard!
perfect for a new listener like me! bring on 2023, thanks Gents
You got it!
Really liking these "list type" of videos! 💪
Glad you like them!
This video provided such good quality info. I’m currently studying for my cpt and cnc while I’m active duty military and my plate is full (I asked for it). But this helps me think about how to start with clients at any stage of their fitness!
Thank you for your service!
RGB bundle would be awesome to have to start planning 2023!
Love this pod great information for beginners to avid lifters.
Glad you enjoyed!
That is my goal for the comming year. Get to healthiest, fittest, strongest version of my self. I eat already healthy, I train, I get my steps. But I have to lose fat. So I make a plan to concentrate on that. But also another health topics, like visiting doctors I should visit earlier, trying to let go things I can not control, geting more sleep, doing more mobility. Every thing to get to the healthiest me, RGB bundle would be great help to achive that 👍You inspire so much. And you give so much good information. Thank you Mind Pump 😊
No problem!