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In this episode the guys break down the worst fitness lies that are quietly holding people back — harder is not always better and sometimes kills your progress, more is not better when the stress bucket is already full, walking absolutely counts and dramatically improves longevity at 8 to 10,000 steps a day, soreness does not mean your workout was effective and the opposite is often true, and cardio is for endurance not fat loss which always comes from diet. Justin is out sick so this is Sal and Adam only. They also cover how both of them are in a calorie deficit and using Kion essential amino acids to preserve muscle, Adam's hilarious medium underwear situation that sent him into a mild panic, where they think their body fat currently is and why they are both delaying the DEXA test on purpose, and Sal trying the Victory Super Patch before recording and noticing subjective performance improvements that rival creatine and caffeine in D1 athlete studies. Then they coach live callers submitted through mplivecaller.com.

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0:00 - Intro

2:59 - Worst fitness lies that are holding you back — Justin is out, this is Sal and Adam only

5:05 - Lie 1: Harder is better — why this is the most destructive belief in fitness

13:23 - Lie 2: More is better — why activity and workouts are not the same thing

19:53 - Lie 3: Walking doesn't count — why Sal went from dismissing it to prescribing it first

25:18 - Lie 4: Soreness means your workout was effective — why the opposite is often true

28:41 - Lie 5: Cardio is for fat loss — why cardio is for endurance and diet is for fat loss

32:36 - Kion essential amino acids during a deficit — how Sal and Adam are both holding muscle

34:21 - Adam's medium underwear situation and the mild panic it caused

38:17 - Where their body fat is right now and why they are both delaying the DEXA test on purpose

54:15 - Victory Super Patch — why Sal tried it before recording and what he noticed

59:07 - Caller: Ann (Massachusetts) — 65-year-old yoga instructor, 37% body fat on DEXA, chronically underfed, gets coaching referral and reverse diet strategy

1:15:44 - Caller: Aaron (Tennessee) — elite ultimate frisbee player, hamstring tear, shoulder labrum surgery, gets MAPS Performance and sport nutrition advice

1:42:51 - Caller: Christina (Missouri) — returning caller, 51 years old, osteoporosis, hitting PRs, gets told to burn the scan and keep pushing calories

1:57:38 - Caller: Kaitlyn (New York) — returning caller, fully healed from cannabinoid hyperemesis, 30 days residential mental health treatment, gets advice on eating through stress and building routine

2966: Harder Is Not Better — The Fitness Advice That Is Destroying Your Progress

Mind Pump: Raw Fitness Truth

2966: Harder Is Not Better — The Fitness Advice That Is Destroying Your Progress