2959: The Secrets for Training in a Calorie Deficit (Most People Get This Completely Wrong)

SPEAKER_1 (0:00)

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews.

Sal Di Stefano (0:13)

You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. Today's episode, we helped coach live callers. People called in, we helped them out with their health and fitness, but this was after an intro. So today's intro is 57 minutes long. Now in the intro, we talk about fat loss, some muscle gain, fitness. We talk about current events, studies, family life. It's always fun. Look, if you want to be on an episode like this, if you want us to coach you live on air, send in your question to nplivecaller.com. This episode is brought to you by some sponsors. The first one is Parachew. So this is a gummy that you eat that has paroxanthine in it. So what's paroxanthine? This is one of the chemicals that caffeine gets converted into. It's the reason why caffeine gives you energy, but it's not why caffeine gives you the jitters and makes you feel like crap. That's some of the other stuff that caffeine gets turned into. So if you want the energy from caffeine without the jitters, without the edginess, without the gut problems, try Parachew. It feels great. Go to parachew.com. That's parachew.com/mindpump.

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Justin Andrews (2:06)

All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpumpstore.com. That's it, enjoy the rest of the show.

Sal Di Stefano (2:21)

You're in a calorie deficit, you're trying to burn body fat, that's the goal.

What about your training? Should that change? What's that like? We're gonna talk about the secrets for training when you're in a calorie deficit. Look, this will help you out a lot. Here we go.

Adam Schafer (2:36)

This is obviously top of mind for you and I.

Sal Di Stefano (2:38)

It is, it is. And there are things to consider when you're working out in a deficit, because it's different.

It feels different, there's different things to consider. And I think going into it without any awareness can set you up for some failure. Like, should I be experiencing this? What does this feel like? And also going into it, understanding the possible roadblocks or hurdles or mental struggles, because there's a lot of those anytime you change something in your diet or workout. And if you're not aware, and I need this as a coach, right, as a coach or as a trainer, I would prepare my clients ahead of time and forecast so that when they ran into things, it wasn't this shock and I wasn't having to play catch up or put out fires. They knew it because they'd say, oh yeah, he told me I would feel this.

Adam Schafer (3:25)

Well, we have to consider this. And we talk a lot about the stress bucket, right? And we talk about personal life stuff, we talk about intensity, volume, like all these different work stuff that you got going on, all these count in your stress bucket.

And when it overspills, it's really difficult for the body to do what you want it to do, whether that be building muscle or burning body fat. And you just have to consider that, and I don't think we talk about it because we talk about it obviously, it's necessary in order to lose body fat to be in a caloric deficit, but a caloric deficit is another stress.

Sal Di Stefano (3:58)

That's right. When you're in a caloric, think of that stress bucket. When I am in a deficit, the bucket is smaller.