1. Powerlifting: A form of competitive weightlifting in which participants attempt to lift heavy weights in three specific exercises: squat, bench press, and deadlift.

2. Metabolism: The chemical processes that occur within a living organism to maintain life, including the breakdown of nutrients to generate energy and the building of tissues.

3. Probiotic: Microorganisms, typically bacteria, that confer health benefits when consumed in adequate amounts, often found in fermented foods or dietary supplements.

4. Genetically Modified: Altered or manipulated through genetic engineering to exhibit specific desired traits or characteristics.

5. Trust (Legal): A legal arrangement where a person’s assets are held and managed by a trustee for the benefit of specified individuals, often used for estate planning.

6. Sponsors: Organizations or companies that provide financial support or resources for a particular event, program, or podcast.

7. Isolation Exercises: Exercises that target a specific muscle or muscle group, involving movement at a single joint, as opposed to compound exercises that involve multiple joints and muscle groups.

8. Central Nervous System (CNS): The complex of nerves and cells that control and coordinate the functions of the body, including the brain and spinal cord.

9. Gross Motor Movements: Larger, coordinated movements involving multiple muscle groups and joints, such as squatting, deadlifting, or bench pressing.

10. Objective: Factual, based on measurable criteria or external reality, rather than personal opinions or feelings.

11. Subjective: Influenced by personal opinions, interpretations, or feelings, rather than external reality.

12. Surplus (Caloric Surplus): Consuming more calories than the body expends, often associated with a focus on muscle building or strength training.

13. Anorexic: Referring to an individual suffering from an eating disorder characterized by an abnormally low body weight and an intense fear of gaining weight.

14. Therapist: A professional trained to provide therapeutic intervention or treatment, often in the context of mental health or rehabilitation.

15. Liberating: Freeing or releasing from constraints or restrictions, providing a sense of freedom.

16. Thermodynamics: The branch of physical science that deals with the relations between heat and other forms of energy.

17. Macro and Micronutrients: Macronutrients are nutrients that provide energy and are required in relatively large amounts, such as proteins, fats, and carbohydrates. Micronutrients are essential elements needed in smaller amounts, such as vitamins and minerals.

18. Satiating: Satisfying or tending to suppress appetite, leading to a feeling of fullness.

19. Surplus: An excess of something, in this context, refers to an excess of calories consumed compared to the body’s energy expenditure.

20. Metabolism: The chemical processes that occur within a living organism to maintain life, including the breakdown of nutrients for energy.

21. Caloric Surplus: Consuming more calories than the body needs for maintenance, often associated with muscle building.

22. Psychological Hurdle: A mental barrier or obstacle that needs to be overcome, in this case, related to clients’ fears and perceptions about dieting and weight loss.

23. Thrifty Metabolism: A term used to describe a metabolism that adapts to conserve energy, often making weight loss more difficult.

24. Overtraining: Excessive exercise without adequate rest, leading to decreased performance, fatigue, and potential health issues.

25. Objective: Factual, measurable, and not influenced by personal feelings or opinions.

26. Empowering: Providing someone with the tools and confidence to take control of their life and make positive changes.

27. Depleting: In the context of fitness, it refers to the reduction or exhaustion of energy stores, such as glycogen.

28. Body Image Issues: Negative perceptions and feelings about one’s own body, often associated with unrealistic societal standards.

29. Phased Expert Exercise Programming: Structured and systematic planning of workouts designed by experts, often progressing through different phases to achieve specific goals.

30. Aesthetic: Concerned with beauty or the appreciation of beauty, often used in the context of achieving a pleasing physical appearance.

31. Super Bundle: A collection of related products or programs offered together at a discounted price.

32. Coupon Code: A sequence of letters or numbers that can be entered at checkout to obtain a discount on a product or service.

33. 30-day Money Back Guarantee: A promise that a product can be returned for a full refund within a specified period if the buyer is not satisfied.

34. Energy Expenditure: The total amount of energy expended by the body, including physical activity, metabolic processes, and thermogenesis.

35. Muscle Building: The process of increasing the size and strength of skeletal muscles through resistance training and proper nutrition.

If you want to pump your body and expandyour mind, there’s only one place to go. Mind Pump.Mind pump with your hosts.Sal DeStefano, Adam Schaefer and Justin Andrews.You just found the most downloadedfitness, health, and entertainment podcast.This is Mind Pump, right?In today’s episode, we talk allabout why women should powerlift. That’s right.Even if your goal is to lose bodyfat, powerlifting training is some of the mosteffective type of strength training you’ll find anywhere.In today’s episode, we explain why.Now, this episode is brought to you by some sponsors.The first one is Dynasty.You can literally create aliving trust online for free.This is the first time ever in history you could do so.Create it for free.You get an app that manages allyour assets with this new company.It’s a phenomenal company.In fact, we invested in it.That’s how much we believe in it. Go check it out.Get yourself a trust for free and more.Go to getdynasty.com.This episode is also brought to you by ZBiotics.This is a probiotic drink that’s geneticallymodified to break down some of thenegative byproducts of alcohol consumption.So what does that mean?You drink ZBiotics, then you drink with yourfriends, you drink some wine, some beer, whatever.You feel way better if you’re health and fitnessconscious, but you enjoy the occasional alcoholic beverage.You need to use ZBiotics.If you’re interested, go to zbiotics.com.That’s ZB iotics.com MindPump.Use the code MindPump 23 for 15% off.Also in today’s episode, youhear us talk about powerlifting.We have a program called Maps Powerlift.It lays the whole workout plan out for you.It’s got exercise demos, videos,sets, reps, the whole deal.If you’re interested, it’s half off becauseof this episode, go to Mapspowerlift.com.But then you have to use the codeWomen Power for the 50% off discount.One of the most effective ways to workout when you’re a woman is powerlifting.It’s actually one of the most effective formsof strength training to boost your metabolism, helpyou burn body fat, and yes, Sculpt, thebody power lifting should not be avoided.It’s a phenomenal way to train. I love this.Yeah, I really do like this advice.And it’s something that I didn’t start giving tomy female clients until later on in my careerand shifting them in that direction, I think partiallybecause I never really identified as a power lifter.And so it wasn’t like a sport that I was really into.But the part and we talk about this on theshow all the time that I think is so valuable.And I don’t think this is just to women.I think men and women get a lot of valuefor this, is just to focus on getting stronger.We’re marketed to so much, both men andwomen, women especially, that this look, it’s allabout this look, it’s all about this.Look and when that drives your behaviorsaround nutrition and exercise, for most people,it drives them in the wrong direction.And so I love sending any of my clients inthis direction of like, listen, we are just going tofocus on getting strong because that in itself is difficult.It’s difficult enough to program correctly, get adequaterest, feed the body nutritionally, so it hasthe tools and the building blocks to gobuild muscle and build strength.And yet you’re not focusing on the scale andgetting all worried about what the mirror is showing.It’s like, my goal is to get strong. I love that.I love that it’s more popular now.I know back when I was training clients, it wasless of a thing and it was always my favoritetime to introduce the lower rep count and do likethree to five reps and really show them.If you are focused on just getting strongand being able to add a bit moreload, it’s a completely different mindset.But also, too, it was so empowering and I gotthe same response from basically every female client I had,was just like what it did for them.This was my go to for female clients towards theback half of my career and it was so effective.A lot of it has to do with just howwomen are marketed to in the health and fitness space.It’s all about losing weight,getting lean, maybe sculpting.Nobody talks about the benefits ofstrength or what that translates into.So women, typically, if you askthem, Why do you work out?They’ll say, I want to look better, I want tobe more fit, maybe I want to get stronger.But they’re not really chasing strength.When you chase strength, then they start to getall those other things that they had wanted.And the reason why strength is such agreat pursuit is because it’s hard to doa lot of things wrong and get stronger.So in other words, if you’re not eatingproperly, you’re probably not going to get stronger.If your sleep isn’t that great, you’reprobably not going to get stronger.If your stress levels are too much oryou can’t manage the stress that you have,you’re probably not going to get stronger.If your training program is off,you’re not going to get stronger.It’s a wonderful pursuit to chase becauseif you’re consistently getting stronger, you’re doinga lot of things right now.You don’t have to necessarily be perfect, but you canlose weight and do a lot of things wrong.And of course, the weight that youlose on the scale is half muscle,half body fat, or sometimes mostly muscle.You can look in the mirror, which isa subjective thing, see yourself getting smaller andbe happy because the scale is going down.You can ignore energy, you can ignorehealth because clothes are fitting looser.But if you’re not getting stronger, then that’s it.Bottom line, you have to fix something.And if you are getting stronger,you’re probably doing everything right.And the other side of it was it took myfemale clients away from the subjective aspect of looking atthemselves in the mirror, judging how they look.We’re just going to get stronger for three months.We’re not going to focus on anything else.And that was very freeingfor them because they stopped.And then what was cool about it was withinthe three month period, they got what they wanted.They’re like, oh, my God, I look amazing.That was the part for me that I think reallychanged the way I start, then became like a thingthat I didn’t care what your goal was.I was recommending we go this direction.And that was also when I started to adopt thisidea of like, hey, even though you want to lose30 or 40 pounds, I’m not going to restrict.I’m going to add to your diet first.All that was all part of the same transition for me.And so helping my female clients focus on that.Even though they came to me and said, oh,Adam, I want a smaller waist and I wanta butt, I want all these things.Even though that was what they came to me originallyfor getting them convinced to follow this let’s get strongerprotocol and do these big lifts and focus on kindof a power lifting type of routine.They ended up getting the results that they ultimatelywanted, and they got it by eating more foodsthan they thought they ever were going to.It was like such a game changer to getpeople to connect these dots, and very empowering, too.So not just great that you hit your physical goals oryour weight body fat loss goal, but to see how empoweredmy clients felt after they went through that process.Yeah, a good kind of way to understand this is evenif I had a female client that said she wanted tobuild some muscle, and usually it was in the butt, right?So usually they would say if they wantedto build it was typically the butt area.Like, I want to get a bigger butt.I want to build it.If you followed that up with, well,how strong do you want to get?They always kind of confuse and say, well, I mean,I don’t really care if I get too strong.I just want to build my butt.The right answer is I want to get strong aspossible because the strength is what translates to the muscle.As you get stronger, you will build more muscle.It’s just a fact.There’s no better predictor ofmuscle growth than strength. Nothing.Now, of course, eventually that starts to slowdown, but we’re talking five years down theline, and by that point, you’re pretty advanced.You’ve been very consistent for a long time.Otherwise, if you want tobuild muscle, just chase strength.If you chase gaining muscle, then you’re going to be playingthis weird game of trying to figure out if I’m gainingmuscle or is it water weight or what’s going on.And again, it was objective.You either added five pounds to the bar or you didn’t.This is why, back in the day, when Ifirst started writing, kind of the blueprints of thefirst Maps program, I borrowed a lot from thestrength training, competitive strength training, side of resistance training.Because they had the best workouts, bodybuildingworkouts, fat loss workouts, there wasn’t reallyany science involved in their programming.Power lifting, Olympic lifting, anything whereyou had to actually objectively perform.The coaches designed the best workouts because you hit thestage, you either lift the weight or you don’t.It either worked or it didn’t work.And so they have the best programming as well.Well, you’re highlighting one of the things that gotme so excited about talking to you before weever really met in person about Maps Anabolic.When you sent it over to me, at thattime in my career, I had figured this outfor my female clients, and it was something thatI was already implementing in their programming.And when I looked at maps anabolic. WWW.ARMINIC.COM  The thing that Maps Anabolic has in commonwith powerlift, or power lifting in general.And I think this is the number one factor ofwhy this is so beneficial for women to follow apowerlifting routine is it focuses on the three big lifts.And we had just came out of a decade or twoof most people, both men and women, neglecting those lifts.And definitely women have women squatting anddeadlifting, overhead pressing, bench pressing heavyweight.That was not common.It still isn’t common in the gym today.And so I remember when I saw you sent over.And that’s the cornerstone of Maps Anabolicis centered around those incredible lifts becausewe know it builds the most muscle. It does. Yeah.That’s the number one reason why power liftingis a great way to train, is thethree exercises, or the three movements that aredone in powerlifting competitions, are three of thebest strength training exercises you could possibly do.The bench press, the deadlift and the squat.All three of them hit majormuscle mass in the entire body. All three of them.If you get stronger, you don’t just develop one muscleor two muscles, you develop entire swaths of the body.Okay?And in order to get stronger at those threeexercises, because you might think if you’re not experiencedor you’re not familiar with powerlifting, you think, well,that’s all I do, is those three exercises.No competition is trying to lift inthose three exercises the most weight.But to train for those three, thereare other exercises that support those lifts.So you do end up doing things likepull ups or pull downs, overhead presses.You do end up doing exercises like stifflegged deadlifts and leg curls and stuff likethat because they support those three lifts.But the goal is they pick those three,what are called gross motor movements in competition.And so, for example, if somebody added 15%more weight to, let’s say, their laterals ortheir barbell curls or their tricep push down,they’ll see some muscle development, not a ton.You add 15% more weight to a barbell squat, adeadlift or a bench press, you’re going to see alot more results because it’s such a big movement.They’re just the three best exercises.We like to talk about the top five.The top five would also include, let’s say,an overhead press and maybe something that includessome kind of rotation or a row.But these are the top three right here.They’re all multi joint lifts.And the greatest gain is how muchyou can tap into muscle recruitment andto increase the amount of force output.And so you’re actually able to recruit more musclefibers throughout your entire body with these lifts incomparison to a lot of single joint exercises.So it’s literally the difference between justone musical instrument versus entire symphony.And I just look at it that way becausewe keep talking about it as like the loudestsignal, and it’s literally the loudest output you canproduce in terms of the exercise spectrum.And so this is why we alwaystend to program these specific lifts indifferent variations in all of our programming. Yeah.So along those lines, if a muscle is made up ofmuscle fibers, and one of the things that will dictate, Iguess, how well the muscle gets developed is, are you ableto recruit all of the muscle fibers in that muscle?And the heavier a weight is, the more intense it is,the more likely you are to recruit more muscle fibers.Now, those muscle fibers are controlled andcommunicated to by the central nervous system.The central nervous system ultimately decides how manymuscle fibers are going to be activated.Okay, so here’s the kicker.An individual muscle will activate more musclefibers when other muscles are also activated.This is how the body works.So if you were to squeeze something as hard as youcould with your right hand, but keep the rest of yourbody relaxed, you would generate less force than if you squeezedwith your whole body while squeezing your hand.Even though your hand is being measured, you wouldsee a noticeable increase in the amount of poweroutput because the central nervous system fires harder whenthe whole body is turned on.So what does this have to do with those exercises?Those exercises activate the entire body.So, yes, a barbell squat is a leg exercise, butunlike a leg press, where the rest of my bodyis kind of chilling and I’m just moving my legs,or especially like a leg extension, I have to holdand support the bar on my back.I have to tense up my upper back, my corestay stable, my feet and ankle have to be activated.And when I’m pushing heavy weight, all mymuscles have to turn on, even though theprime movers are my lower body. So what does that mean?It’s going to develop my legs more than ifI didn’t turn on all those other muscles.This is even more importantfor beginners and intermediate lifters.Now, when you’re super advanced, you start todevelop the ability to activate lots of musclefibers without having to turn everything else on.This is why advanced lifters can doisolation exercises and get pretty good results.But if you’ve been working out for less than acouple of years, you’re not going to activate all thosemuscle fibers unless you turn on the other muscles.And this is why gross motor movements are so effective.That’s why these three exercisesin powerlifting are so effective.What’s crazy it’s the benefitis it increases that capacity.Now, for your other exercises, your singlejoint exercises, so it’s like you squeezemore out of those once you learn.You teach the body how to do that.With the overall multi joint exercises, you could goback to your regular kind of lifting and realizehow much stronger you can get at that. Totally.I also like training for power lifting.We said this earlier because the goal is objective.One of the biggest challenges with fitness, andthis is what I communicate to personal trainersall the time, is that the client istypically focused on subjective goals.Now, why are subjective goals, orlet’s say landmarks, in their training?Why is that so frustrating?It’s subjective.If you’ve ever met somebody who thinks thatthey’re too fat, but you look at themand you say, you’re not fat at all.Or maybe you did this to yourself.If you’ve ever looked at a picture ofyourself from ten years ago, and you’re like,oh my God, I looked amazing.And then you realized, oh, my God,I thought I looked terrible back then.I look so good, right?It’s because your subjective view of yourself ishighly influenced by your confidence, your state ofmind, whether or not you’re on social mediaall the time, who you’re comparing yourself to,the partner you’re with, whatever.It’s so subjective that your subjectiveopinion can change, even though yourobjective body doesn’t change at all.That makes fitness something that is super ineffective.This is why people will overtrain, over diet,hurt themselves, train in ineffective ways, ignore thefact that they feel like garbage.We talk to people all the time onthe show when they’re ignoring all these signsthat they’re doing too much and eating toolittle, it’s because they’re just focused on subjectivegoals, which, again, are in your mind, right.Strength is objective.Did you get stronger?Then you’re doing the right thing.Oh, you didn’t get stronger.We’re doing something wrong.It’s black or white.Doesn’t matter what you think yousee in the mirror, whatever.You can’t imagine the weight to be heavier.It’s either heavier or not.And so it tends to point you in the right direction.And I love that about powerlifting because whenI would get clients, I could put themon this objective path and not have tohave all these conversations around their subjective opinionof themselves, which was very challenging.Subjective goals are extremely difficult for asuper advanced knowledgeable person to gauge.I share this all the time about my journey ofcompeting and how difficult it was to be able tomake sure, like, wait a second, I swear I looklike I’m putting weight on or I’m not losing.And I’m like measuring, tracking, weighing everything,because I’m looking at the mirror.I’m looking at the mirror or I’m looking atthe scale, which both those things are subjective.The scale can stay the same, go up, go down, andit could mean the opposite of what you think it is.And that’s somebody who I wouldconsider myself an advanced lifter, who’svery knowledgeable around the subject.You had to go back to your numbers.I remember you talking to me about this, where you’dlook in the mirror, you’d be like, I look different.But then you’d go back to what I ate, what I drink.And you were so meticulous thatyou could override your subjective opinion. Yes.You’re like, no, these are numbers.I must be holding water or less water or whatever.Even though I saw that, I’d go like, what?The conversation would go like, this would belike, okay, I need to adjust, though.I’m looking this is not looking right.But everything I’m doing, I know I’mwritten it down and I’ve tracked it.This is right.Okay, let me give it three tofour days, and let’s see what happens.And so I would be patient, stay the course.And then in three to four days, I’d see themirror change, or the scale would change, and there wouldbe enough to be like, okay, I’m all right.Stay on the course. WWW.ARMINIC.COM Course.But my point is that you’re talking about somebody who’sreally advanced and yet still is a mindfuck for me.So having a client that you have focus on somethingthat is as clear as it can get, just tellingthem, okay, did we get stronger or not?As your North Star is the simplest way to keep them.And you brought it up as we opened up and started this.I mean, good luck getting strong orhaving poor sleep and not eating enoughcalories or hitting protein intake.If you consistently miss those marks,you’re not going to get stronger.You’re going to feel it. See, in the gym.So constantly trying to tweak all those things inorder to get stronger really puts you in theright path of getting to whatever your goal is.Even if you have a subjective goal, like, I want tolook cute in this bikini, still focusing on getting strong isthe better path to get you there long term.Because ultimately, we know if youget stronger, you build muscle.If you build muscle, you speed up the metabolism.If you speed up the metabolism, it makes it thatmuch easier to slim down and lose your body fat.You mentioned nutrition.One of the biggest challenges with women for me, whenI used to train women was getting them to eatenough to support and fuel the type of things thatwe were working for in the gym.They were constantly trying to eat less, constantlycareful with how much they were intaking, becausetheir goal oftentimes was fat loss.But what would happen is they would go too low.It would make it very hard for usto accomplish what we were trying to accomplish.And we didn’t get the metabolism boosting.We didn’t get the muscle building.We didn’t get the sculpting.And so it’s kind of this kind of battle.Well, training for strength encourageseating in a surplus.It encourages eating enough protein.In fact, it’s so effective at doing this.I learned this from a therapist.I used to train this couple, andI trained them for a while. Then they brought me theirdaughter, who was recovering anorexic.And before I trained her, I remember I called theparents and I said, okay, I’ll train her, but I’dlike to talk to the therapist first because I wantto know what I can and can’t talk about, andI want to make sure I help your daughter anddon’t put her in the wrong direction.The therapist told me, don’t talk about bodyweight, don’t talk about body fat percentage.Don’t talk about any of that stuff.Just focus on performance.And a light bulb went off.Of course, if we just focus on getting stronger, not onlyis it not triggering for her in terms of restricting hereating, it’s going to encourage her to eat more.Because if she’s not getting stronger and ifshe wants to get stronger, which eventually Iconvinced her to want to get stronger.She knew she had to eat more, and itgot her to eat the right amount of protein.And appropriately, this is oneof my favorite reasons liberating. Very liberating.It’s one of my favorite reasons whythis type of training is so effective.Because especially when I’m trying to get someone tobuild muscle so we could get the metabolism boostand all that stuff, if somebody’s afraid of gainingweight and they’re constantly watching the scale, it’s sucha battle back and forth.But it was such a hard one because that mentalityof coming in and always having to be a certainamount of calories per day, a lot of my clientsknew, like, okay, if I eat a little bit morethan this, my body is going to change and I’mgoing to have this and that happen to me.And to be able to go throughand really trust the process that I’mlifting different, my mentality is different.My body’s requiring more nutrients.And to see them go through that process andsee it actually change them for the better andhow liberating that was for them, it was fantastic.Because now we’re not worried about thescale on a day to day basis.We’re just focused on one objective, and that’s justto get strong and then all the benefits youreceive, and it reveals itself through that process.This is why I don’t like the law of thermodynamicstype of conversation that so many fitness professionals have about,oh, you just got to eat less and move more.Because one of the things that I experienced inmy career was starting to break down these diets.And look at because the first thing I’d havethem do is show me where you’re at.And okay, these people were struggling.Not only these people struggling withweight loss, but they were malnutrition.They weren’t getting enough of these nutrients.We were not getting enough fiber.We weren’t getting enough protein.We weren’t getting enough healthy fats.We’re missing on all these thingsthat your body wants and needs.And so for me, that was the firstkind of light bulb that went off.Okay, here I’m switching myclients over to getting stronger.Oh, look, they’re missing allthese macro and micronutrients.Let’s start thinking of ways tojust to add to the diet.Let’s add to the diet.And then the way we measure if we’re onthe right track is performance in the gym.Let’s not worry about the scales,ups and downs, stuff like that.Let’s speak to health and being strongerand sleeping better and more energy.And so the conversation startedto shift in that direction.And then as I would add things in the diet,that would be the feedback I wanted from my clientsto see, are we heading down the right path?And ultimately, what was so great about thiswas if you did this correctly, they’re slowlybuilding muscle and it’s getting more and moredifficult for them to eat more food.And naturally they would start to lean out.So it’s amazing how effective this is forcoaches and trainers to focus on this aspectversus what you think you’re supposed to do. Cut.Which is cut calories cut.Because naturally makes you want to yeah.This person’s 40 50 pounds overweight.That sounds like I understand if you’re like a new coachright now listening to this, it has to be like, what?You mean to tell me you get someone who wants tolose 40, 50 pounds and you’re telling me I should putthem on a powerlifting routine and add things to their diet?That sounds so counterintuitive, but it’s sothe right strategy for long term success.For this course it is.You’re building the engine so they could look,by the way, there’s obviously more to thisthan just eating in a surplus.I’m not encouraging my clients to go eatjunk food and garbage to do this.We’re aiming for protein.I’m aiming for whole natural foods, andI’m telling them to eat more.I’m adding to the diet.Now, what happens when this person who normallyeats fast food at this time of day?I tell them to eat, no, I want you to eat 8ozof steak, I want you to eat a cup of rice, whatever.They’re not going to eat both.They tend to eat what I tell them to eat.It’s very satiat eating.They’re getting the protein that they need, then theygo to the gym and it fuels their performance.So it’s much more complicated than just it encourageseating in a surplus, but it definitely discourages eatingtoo little or not getting enough nutrients.If you’re not eating enough, you’renot going to get stronger.And if this is you and you’re weak yeah.And if you’re scared, if you’re constantly scared, I knowthey say to build muscle, and I know that’s I’msupposed to do that, but I’m really scared.Don’t weigh yourself.Just try and get stronger.It’ll push you in that direction.It’s also a really important for coaches and trainers.Psychological hurdle.You help your client get over. Totally.Most of these clients that they have yoyo dietedand extreme dieted their whole life, and you kindof flipping it on its head and saying, we’regoing to add things into this diet.I’m not going to focus on cuttingfrom you and restricting from you.I’m going to focus on putting these in the diet.It really helps them with that mental hurdle because Idon’t know about you guys, but many of my clientsthat were suffering and they had this super slow metabolism,it was because they were scared to death to evereat, because every time they did, it felt to themlike they just piled it all on.And so over time, they’d go on these binges and thenthey’d see it go on, and then they’d go these hardcorerestricts for long periods of time, and so then you haveto and if they’re going to have long term success, you’vegot to help them break through that mentally.And one of the best ways is right out thegates, teaching them, we’re going to get strong, we’re goingto add things to the diet, and that’s a huge,huge part of their long term success right now.The next point, this is just one of the sideeffects of getting stronger is it speeds up your metabolism.Burning calories manually is hard.First off, it’s obvious work.Like, if I want to burn more calories bymoving well, I got to move a lot.Well, that could be hard to do.It could be inconvenient.I got to schedule time to do that and moving more.My body eventually learns how to adapt and burnless calories in other ways, either by paring muscledown, reducing activity in other ways, so that mycalorie burn goes back to where it was.This has been proven in study after study,trying to burn calories manually for fat loss.There’s nothing wrong with moving more.Moving more is good for you, but doing itto try to lose weight, it’s a losing strategy.Every study done, it shows this.I’ve experienced this with clients myself.A much more effective strategy is to get yourmetabolism to burn more calories on its own.How do you do that? Well, you build muscle. That’s it.What you’re doing is you’re literally building themachinery that burns a lot of calories.The beauty of this, by the way, for somebody who’slistening right now, who’s like, oh, God, I got toput size on my body, I’m trying to get smaller.Muscle is very dense.If you lost ten pounds of fat but gained tenpounds of muscle, you’d be smaller, about a quarter ofthe size, you would lose almost a quarter. So. WWW.ARMINIC.COM It’s so dense.That gaining five pounds of muscle,you’re not going to look bigger.You’ll feel tighter, you’ll feel like, muchfirmer, but you’d have a faster metabolism.Five pounds of muscle on your body done the right way.And I mean real muscle, not justwater glycogen, like actual contractile tissue, right?Gaining five pounds of actual, reallean body mass the right way.I mean, you’re going to boost, in myexperience, s I would have someone’s metabolism boostby 5600, 800 calories, depending on the person.That’s like an hour of cardioevery day just sitting there.Think about what flexibility that just created for you.Oh, my God.It’s another meal you could eat.Or you just get leanereating what you’re currently eating.It’s like investing money.I can put my money somewhere where it makes money forme, and I just sit at home while I make money.Or I could go try and work more hours.You can go ahead and try and more hours, by the way.Your body learns how to tax you morewhen you do that, just like you wouldwith taxes, but with this, it’s tax free.Think of it that way and it builds for you.Speeding up the metabolism is themost effective strategy for fat loss.This is why when you hear me say power lifting isgreat for fat loss, this is why it’s number one reason.I’m so glad you said that, because somebody’sgoing to clip that and they’re going todo a counterargument to what you just said.So I want to arm the trainers and clients out therewith this discussion because it’s one of my pet peeves.Is the research around how many calories more yourbody burns for every pound of muscle you have?Is there’s massive debate around that?I’ve seen it as low as, like, five or ten caloriesa day to as high as, like, 60 calories a day.And arguing over the science of what we have onwhat exactly is that is not the whole story.The metabolism is far more complex than you be able tomeasure just the metabolic rate of one pound of tissue.So don’t allow some dork who just got outof school who wants to take that clip andargue it and say, like, that’s not true.Even if you added five pounds of muscle,it only equate to about 75 calories.And 75 calories is insignificant because, one, westill don’t know everything about the metabolism.We’re trying to figure it out.Two, there’s also huge behavioral changes thathappens to somebody who adds five orten pounds of muscle to their body.Yeah, they don’t measure any of that. They’re right.I guarantee anybody listening right now, nothingelse changes in your life but youadd five to ten more pounds.Watch how much more you move, and watch howmuch more effective you are when you move insidethe gym and how much stronger you are.And there’s this effect, better decisions you makenutritionally, there’s a rippling effect of positive benefitsthat happen to you metabolically, physically, physiologically, fromadding five to ten pounds of muscle onyou that cannot be measured in a lab.And compared to fat burns this, muscle burns this.And unfortunately, our community in space will takea clip that I guarantee someone’s going toclip that sal you know what?And they’ll try and make this argument that you’refull shit, you don’t know what you’re talking about.Trainers and coaches that do reverse dieting with competitors orwork with people, we know this, by the way.There’s a range of calories you couldburn with the same lean body mass.So your body can become more thrifty orless thrifty whether you gain or lose asingle pound or not, it doesn’t matter.Your body can decide to burn more calories,less calories, and it’s a very complex system.But if you’re training to build muscle,you’re in the process of building muscle,you’re feeding your body to do so.All those things point towards becoming less thriftywith calories means you have a faster metabolism.I’ve had people’s metabolism boost even more thanthe story I share about Melissa Wolf.You can find her on Instagram and ask herif this is a true story or not.It’s the last person that I trained.If you based it off of what the research sayson pounds of muscle, it would be impossible for meto have increased her calories to what it did.But not only did we do so, we didso and then won a show by doing that.And when I got her, she wasat like 1900 calories or less.We worked her all the way up tolike 2007 800 calories, little tiny little thing.And we did that in a relatively short period of time.She most certainly did not put on 50pounds of muscle in that period of time.So where did all that extra calorie burning come from?And it wasn’t me increasing her activity like crazybecause before prep, I had her doing zero cardio.So go explain that to me.It’s like we haven’t quite fully wrapped ourbrains around exactly all the different mechanisms thatit’s affecting and how it works.I can tell you from firsthand though, I’ve donethis hundreds of times with clients, it’s extremely effective.And I have seen metabolisms roaring and even myself, youguys have heard me share the journey on here, thatthere’s been times on this podcast in the last eightyears when at 5500 calories, I would lose weight.If I ate 5500 calories rightnow, I’ll pile on like crazy.I can’t even eat over 3000 right nowbecause I’m a total different person right now.So that’s how much youcan radically shift the metabolism.So don’t let some dork tell you that’s not true.Look, power lifting training or trainingfor strength also discourages overtraining.One of the biggest hurdles for anybody startinga fitness program, especially women, because they tendto want weight loss more so than meneven, is that they overtrain.They think if some exercise is good, more is better.That’s not true at all.The right dose will give you the best results.More than that will give you worse results.Less than that will give you less results.So how does powerlifting discourage overtraining?If you overtrain, you’re not going to get stronger.You’ll get weaker.If you’re training hard and you’re not getting stronger, andthen you add more training, and then you start toget weaker, uhoh, I must be over training.I got to back off.If you’re training for strength, thisis one of the times.Look, if you’re training for the mirror, if you’rejust doing subjective right, it’ll be very hard forme to get you to back off on yourtraining and even realize the benefit.You’ll look at the mirror, belike, I think I look better.I’m not sure, but I am training less.But if I have you back off your training and yougo up 15 pounds on your deadlift, it’s right there.Oh, you were overtraining.Look, you got stronger from training lessbecause you were over training before.Just to put it more clearly, trainingfor strength encourages proper workout programming.You can’t train improperly.You can’t have a crappy workoutprogram and consistently get stronger.You can’t fool the body when itcomes to strength for too long.Maybe initially, when you first getstarted, for the first few months,you’ll get stronger doing almost anything.But then you’ll stop and you’ll not get strongerunless you have a well written, well planned workout.And powerlifting encourages itbecause, again, it’s objective.The reason why this is such a strong point is because,one, I think this is extremely common across the board.I think a lot of people,especially fitness enthusiasts, grossly overtrain.I especially think a lot of women overtrain inrelation to the calories they consume, because the mostcommon move is to cut calories and increase activity.And when they don’t see the bodymoving or changing, they just keep increasing.Yeah, they just keep increasing the activity and reducingthe calories and have no idea they’re getting furtherand further in that direction of overtraining.And to your point about getting stronger, it’s so objectivethat even if you got a little bit of newbiegains because you just started by overtraining and undereating, eventuallythat catches up really quick, and you have to solvethat in order to see yourself get stronger.Well, and one of the other things I loveabout this style of training is it just highlightsthe importance of rest and how a lot ofthese other programs that most women that I wouldtrain would basically they were doing cardio with weightsin every single session, every single workout.They’ve ever done.And that’s just because of what’sout there in the marketplace.It’s this busy. Do more.More in order to keep leaning out and getto your desired outcome, where this just shows youhow you can increase strength, and you take longerrest periods in between completely different mindset shift.And then hopefully that then translates going backin the importance of rest in between sets. Right?Now, you guys mentioned this earlier, butI love talking about the empowering feelingthat getting stronger produces for women.This was one of my favorite comments that I would getfrom female clients is they would come in and they wouldsay something like, I had one woman that I trained.She was this really petite executive,and she would travel a lot.And I remember she came in this wasafter maybe four or five months of training.She’s like, oh, my God.The craziest thing happened. I’m like what?She’s like, I didn’t need to ask. She was real small.She’s like, five foot.I didn’t need to ask anyone for help puttingmy suitcase in the overhead compartment on the plane.And I kind of chuckled.I was a young trainer.She said, you have no idea, Sal.She goes, I travel all the time for work.I always have to ask some guyor flight attendant to help me.She’s like, It’s almost like I’m dependent.She’s like, I did it myself.It’s because I’m so much stronger.And I thought about that.Like, what would that feel like, right?I’ve had other female clients say things like, oh,my God, I was holding both my kids allday long, and I didn’t get tired.Or, I picked up four girls. WWW.ARMINIC.COM Grocery bags or the water delivery came andI didn’t have to wait for my husband.I picked it up and did it myself.To feel stronger is to feel more able bodied.It’s empowering.It feels incredible when a woman can squat herbody weight or more than her body weight forthe first time, and she looks at that barand you say, you know, that was 135 pounds.And they’re like, oh, my God, I just lifted.I remember I had a female, aclient, lift her husband’s body weight.I asked her, how much did your husband weigh?She’s like, 185 pounds.I’m like, that we just squatted.And her eyes, she’s like, oh,my God, I squatted my husband.Like that’s insane.It’s an incredibly empowering feeling to get stronger.And a lot of women don’t experiencethis because workouts that are especially designedfor women don’t talk about strength.Like, it’s almost like the side effect.Like, oh, burn body fat, sweat, getsore, you’ll get a little stronger, too.It’s not the primary effect, training for powerlifting.It’s the primary effect.And let me tell you, it feels amazing. Yeah.I think it’s important that the coaches and trainerslearn to highlight this and point this out more.I know you’re going to get a lot of clientsthat come in and tell you that they need tolose weight, and they want to do that, but helpingthem shift their mindset in this because it’s nice.You have a client who’s got to lose 30, 40,50 pounds, and you got a journey ahead of you.And one of the things that you canhang on to or celebrate with them arethese strength gain wins along the way.And if you teach them and help them understandhow impactful and important that is and how much,that’s a signal that you’re doing the things right.You got to let them know that, like, listen, ifwe are eating like the way we are supposed to,we’re taking care of your body stress management wise.You’re getting good rest.We’re feeding the body the nutrientsit needs to grow and build.You’re getting stronger.And if you’re not getting stronger, it’sbecause we’re missing on those things.So even though I know we have this40 pound journey we got to get to,we’re hitting some really important milestones right now.I want you to know that.So make sure you celebrate those wins andcommunicate that to them, because it’s incredibly empoweringto let your client know, even if theyhave this big journey ahead of them, thatthey’re already starting to compile wins.Yeah, getting stronger just translatesto so many things.I mean, it’s this confidence builder,and it bleeds in everything.It’s overcoming any kind of other adversitythat you’re going to face at workor relationships or anything else.It’s just one of those factors of training.I don’t think people put enough emphasis on it.It’s all weight loss. Agreed.All right, this last point I love, because oneof my favorite things to do with female clientswho struggled with eating issues, dysfunctional eating, body imageissues, female clients that just had challenges with theway I was trying to train them because theyalways had worked out a particular way.They needed to get sore and sweat a lot.Otherwise it wasn’t effective.Is I would encourage them to signup for a local powerlifting meet.Now, why would I do that?Because they had a date that was set.They were training for it.It helped them become objective andsingle minded with hitting their goal.And then when they got there, thepowerlifting community is so supportive and fun.It’s one of the best, if not thebest strength training community that exists now.Bodybuilding, physique, bikini, very subjective.It can definitely be fun and supportive, butboy, do people really sacrifice themselves and theirhealth going into it, because the metrics tendto be very subjective, right?It’s how you look.Powerlifting is very different.They’re very, very supportive.It’s very fun.And you don’t sacrifice. I mean, of course, at theextreme levels, health is sacrificed.I’m talking about local level type of deal.But training into a powerlifting meet, you’re yourhealthiest the day of the meet, you’re yourstrongest the day of the meet.And again, it’s a wonderful community.And I’ve had a few clients do this andget the support, and they couldn’t believe it.Like, my God, people were cheering for me.I’m not even competitive.I just did it for myself.But all these people were so excited forme to lift the weight off the floor. It was so awesome.I mean, community is always important, and I think intraining, right, I think just think that whether you findthat community within your family and your close friends oryou go outside of that and you look for itand your comparison of bodybuilding, well, what’s so accurate aboutthat is that you’re right.I don’t care what anyone says.Bodybuilding is not healthy.There’s a very healthy aspect tostrength training or power lifting, right?There’s a very healthy is thereextremes and where it becomes unhealthy.Of course there’s extremes, but generally speaking, thesport of powerlifting, getting ready for that, preppingfor that, all the way to the dayof your competition, you’re probably at your healthiest.You’re strong, you’re well fed, you’renot depleting your software like that.Bodybuilding a little bit different in that case.But I mean, this is also what I think what CrossFit.Why CrossFit was so big.They nailed this.They figured this piece out of thisbuilding community around the big lifts.I mean, it’s literally that it’s literally.These boxes all over the country are theselittle hole in the wall, garage type gymsthat focus on all the major barbell lifts.And they have incredible community, andit’s why it’s so successful.I wish the trend was not a group of femalefriends getting together and saying, let’s do a bikini contesttogether so we could all get in shape for summer.I wish it was like, hey, let’ssign up for a powerlifting competition.That’d be awesome.You know what’s funny about that?They would look, generally speaking,they’d get better results.More women would get better results workingout together for a powerlifting competition thanthe bikini or physique or bodybuilding competition.A lot of people have developed more body image issues,eating disorders or gotten worse through the get on stageand look and have the judges judge you type ofsport versus I got to go lift a heavy weight.I would love to see that trend of womengetting together and saying, we’re all training for thiscompetition coming up in August, or whatever.Just a bunch of muscle mommies.It would be super amazing.Now, if we’ve convinced you, look, here’s the deal.I’m glad.Also, we have a program specifically designed for powerliftingtraining, and it literally will take you to theday of competition if you decide to do so.It’s called Maps Powerlift, and because ofthis episode, it’s half off, 50% off.You can find it@mapspowerlift.com.Use the coupon code Women Power to get that 50% off.Thank you for listening to Mind Pump.If your goal is to build andshape your body, dramatically, improve your healthand energy, and maximize your overall performance,check out our discounted RGB Super Bundle@mindpumpmedia.com.The RGB Super Bundle includes maps,anabolic maps, performance and maps.Aesthetic Nine months ofphased expert exercise programming.Designed by Sal, Adam and Justin to systematically transformthe way your body looks, feels, and performs.With detailed workout, blueprints and over 200 videos,the RGB Super Bundle is like having Sal,Adam and Justin as your own personal trainers,but at a fraction of the price.The RGB Super Bundle has a full 30day money back guarantee, and you can getit now, plus other valuable free resources@mindpumpmedia.com.If you enjoy this show, please share the love byleaving us a five star rating and review on itunesand by introducing MindPump to your friends and family.We thank you for your support, anduntil next time, this is Mind. I Pump.