MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
2975: How to Get Below 10% Body Fat as Fast as Possible (The Exact Formula)
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In this episode the guys break down the exact strategy to get from lean to sub-10% body fat as fast as possible. They cover why the deficit has to be dogmatic and consistent once you get below 10%, how to use carb cycling to preserve your sanity and your pumps, why steps are the most underrated fat loss tool and why adding more intense workouts is counterproductive at this stage, how to make peace with hunger that gets louder the leaner you get, why boring meals actually help you eat less, which supplements make a real difference for muscle preservation (EAAs, creatine and whey), why you should cut your training volume in half and play defense with lifting, why sleep becomes exponentially more important the leaner you get, and why cardio should be saved as a last resort for the final week or two — not used throughout. Justin is out sick so this is Sal and Adam only.
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0:00 - Intro
2:19 - Getting from lean to shredded — why below 10% is a completely different challenge
5:20 - Step 1: The deficit must be consistent and dogmatic — no cheating your way through this
8:19 - Step 2: Carb cycling for the mental part — why it works and how to structure it
15:41 - Step 3: Steps steps and more steps — why walking beats adding more workouts
20:04 - Step 4: Get friendly with hunger — it is going to be there and you have to make peace with it
24:20 - Step 5: Tricks for cravings — gum, seltzer, LMNT, boring meals and avoiding hyper palatable foods
29:42 - Step 6: Supplements for muscle maintenance — EAAs, creatine and whey
32:21 - Step 7: Play defense with lifting — cut volume in half and stop chasing gains
37:21 - Step 8: Sleep is non-negotiable — one bad night wrecks your cravings and recovery
39:36 - Step 9: When and how to use cardio — save it as the last resort for the final week or two