15 Minutes for Gains and Fat Loss

• How little it takes to reap most of the benefits of strength training. (1:16)

• Adaptation vs. recovery. (5:21)

• 15 Minutes to Build Muscle & Incredible Results with Strength Training.

• #1 - 90 minutes a week takes you very far. (7:46)

• #2 - Small daily workouts are easier to manage with time. (9:33)

• #3 - Less “damage” done from missed workouts. (13:25)

• #4 - Strength builds best without fatigue. (16:06)

• #5 - Easier for habit building/consistency. (20:41)

• #6 - Covers major movement patterns. (23:01)

• #7 - Use a suspension trainer or free weights. (26:03)

• Questions:

• Don’t I need to sweat and get sore for the best results? (27:39)

• Is 15 minutes a day all I need for activity? (29:41)

• Does diet matter as well? (30:19)

• Would this work for advanced trainees? (31:37)

Related Links/Products Mentioned

• Special Promotion: MAPS 15 Minutes 50% off! ** Code 15HALFOFF at checkout **

• Get your free Sample Pack with any “drink mix” purchase! Also, try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump

• A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults

• How Much Training is Necessary to Maintain Strength and Muscle?

• Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout?

• Sore muscles…what does it mean? – Mind Pump Blog

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

• Mind Pump Fit Tip: 7 attributes of a great leader. (2:09)

• Ginseng, the master adaptogen. (43:27)

• The guy’s frustration with the current state of the trainer space. (45:57)

• The differences between farmed vs wild-caught salmon. (52:25)

• #ListenerLive question #1 – Why does NASM recommend static stretching before resistance training if it turns on your parasympathetic nervous system? You guys say not to do any static stretching before your workout. (56:19)

• #ListenerLive question #2 – I’ve recently hit a plateau despite staying consistent with workouts and diet. I understand from your podcasts that sometimes increasing calories for 2-3 weeks can help break through a plateau. The problem is that I am on a GLP-1, my appetite is still low, and I can’t comfortably increase my intake much. Do you have any other suggestions or strategies to help break this plateau, considering my situation? (1:08:46)

• #ListenerLive question #3 – Do you have any advice on how to push past a mental and physical plateau? I want to be a good role model and show my boys that age is just a number, and that a man takes care of his body to care for his family and others. (1:22:31)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com

• Visit Joy Mode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. **

• Visit Butcher Box for this month’s exclusive Mind Pump offer! ** New users who sign up will receive ground beef in every box for the LIFETIME of their subscription + $20 off their first box when they use code MINDPUMP at checkout. **

• April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout **

• Developing the Leader Within You 2.0 - Book by John C. Maxwell

• The New One Minute Manager

• Mind Pump #2470: Personal Trainers & the Gym Industry with UFC Gym VP Don Cardona

• Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off **

• MAPS Prime Webinar

• MAPS Prime Pro Webinar

• Online Personal Training Course | Mind Pump Fitness Coaching

• Train the Trainer Webinar Series

• 7-Day Overtraining Rescue Guide | Free by Mind Pump Media

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Don Cardona (@dc.fit1) Instagram

• Arthur Brooks (@arthurcbrooks) Instagram

• Bishop Robert Barron (@bishopbarron) Instagram

Dr. Stephen Cabral

• How your hormones are connected to your circadian rhythm and sleep. (2:15)

• The differences between a cortisol and blood test. (3:24)

• The function of cortisol. (5:32)

• The most common lab results from this test. (8:12)

• Can someone develop cortisol resistance? (15:03)

• His recommended methods to apply for night shift workers. (20:45)

• Signs your catabolic hormones are taking over. (23:15)

• Can inappropriate levels of hormones promote visceral body fat? (23:57)

• Why it’s important to monitor your blood sugar. (25:47)

• PSA for the guys on TRT. (29:31)

• Revealing the guy’s Sex Hormones & Adrenals test results.

• Sal. (34:05)

• Justin. (38:47)

• Adam. (42:56)

• Doug. (48:25)

• How often should you test your hormones after the recommended protocols? (51:00)

• How they are using AI and what it means for the future. (54:38)

Related Links/Products Mentioned

• For a limited time, Mind Pump listeners can test their sex hormones & adrenals at home! Visit here for HALF OFF! ** Includes a FREE 30-minute health coaching call with an EquiLife Certified Health Coach to answer all of your questions. **

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP to get $350 off Pod 4 Ultra. Currently, it ships to the United States, Canada, the United Kingdom, Europe, and Australia. **

• April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout **

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest

• Dr. Stephen Cabral (@stephencabral) Instagram

• Website

• Podcast