The Best Workout Program For Busy People Over 40 | Mind Pump 2750

So, this is the second in a series of episodes where we're launching new programs. These are 15inute protocols for our some of our most popular MAPS workout programs. The first one was MAPS 15 strong. Now, we got for you, you ready for this? Maps 15 40 plus. Maps 40 Plus. Very popular program, especially for people in that age category. >> Well, now we have the 15-minute version. We're going to talk about it in today's episode. I actually think this one makes the most sense. >> Yo, >> they're all I'm excited about this one. >> Yeah, they're all great. They're all awesome and for and I can make a case for all of them, but >> this demographic. Perfect. >> Yeah. And and uh I this one speaks to me. This is how I've been training uh for quite some time now. And I feel like a lot of a lot of 40 plus people can relate to this where it's, hey, I I still want to have a great physique. I still want to be strong. Um but I've got kids. I've got a career. I've got a big I got a family. I got a hobby. I've got these other things in my life that I'm not that vain as I was when I was 20 that I care so much about what I look like. And so I'm drive I'm driven to be in the gym every single day, >> but I still would like to look fit, be strong, and all those things. So my attitude has been >> uh for quite some time now, like what is the least I have to do in the gym to reap the most benefits? like what is the least amount of effort that I have to put in the weight room which I enjoy doing but I just enjoy doing a lot of other things even more >> and so what does that look like and I feel like a lot of other 40year-olds can relate to it 40 plus year olds can relate to that and so a routine that is very minimalist but still a big bang for your buck just makes the most sense to me >> well I I the other thing too that we need to talk about which was surprising although when I look back it shouldn't have been uh is it's also just extremely effective. Um what you're looking at essentially >> with a with the MAPS 15 protocol. Okay. Cuz there's different workout programs within this protocol. Now the original MAPS 15 was just mass 15 minutes but then we went with the muscle mommy 15 strong 15. Now we're at 40 plus 15. The protocol has you doing strength training every day. The difference is you're doing 15 minutes a day of strength training. This number one improves consistency. Uh it's great for building uh behaviors around exercise. If you miss a workout, not a big deal because you did five or six more. >> And when you look at the data, the data now supports this. When it comes to strength training, this dose uh for most people is actually the most effective. In other words, you'll see great strength gains and muscle gains following a protocol like this. and you'll know right out the gates, you'll follow it by week two, you'll see that your strength uh has increased. So, it's just a very effective protocol. By the way, this would be akin to doing two 45 to 60 minute workouts a week. So, instead of lifting weights or strength training twice a week for 45 to 60 minutes, you're doing a little bit every day. >> The volume is still there. It's just spread throughout and it actually just frees you up. So, the whole rest of the day, uh you can even build up your activity. You could build up your community. You could build up all these other lifestyle elements. I feel like that's why this pairing is so cool, I think, cuz we did a lot of emphasis on the lifestyle part uh with trying to kind of prescribe that on some sense with 40 plus and to to have that integrated now with this protocol makes a lot of sense. >> Well, MAPS 40 plus uh was designed uh with this in mind. It was okay can we let's create a effective strength training program that uh that creates all the benefits of strength training muscle shape sculpt boost the metabolism hormone balance all the wonderful benefits you get from strength training mobility uh you know getting rid of pain let's create a program that gives you all those benefits of strength training for a category >> or a demographic of people who tend to fall into this age category of over 40. Now, what does that look like? Well, we have to consider a few things. There's typically some exercise uh modifications. So, we didn't take out the most effective exercises. We just gave you versions of them that reduce the risk but continue to reap the benefit. So, we did that. We also included lifestyle um tips, supplement tips, nutrition tips, or guidance that are more specific to this demographic. So that was the original 40 plus. Then we come out with Mass 15. Everybody loves it. It's our most popular program ever. People continue to want to use it because they get great results from it. And then the messages come in. Can you make a version of MAPS 15 that is 40 plus or that was strong or that was muscle mommy. So here we are now with MAPS 15 40 plus. Again, two exercises a day with all of the lifestyle recommendations baked into this program. Today's giveaway is this super bundle. If you want to win, leave a comment below this video. The first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, we'll notify you in the comment section. Also, maps 1540 plus is out right now and it's half off, 50% off. Go to 1540 plus.com. That's540plus.com. Use the code December50 for that discount. Here comes the show. Now, exercise-wise, just give an example of some substitutions. Uh, a deadlift is such an effective exercise. It's one of the best exercises you could do. It's a fundamental uh, you know, kind of human movement. You want to be good at deadlifting. But a straight bar deadlift is far more technical, uh, meaning uh, there's a higher risk of doing a straight bar deadlift because of the technicality involved than let's say a trap bar deadlift. So, that's one example of how we replaced uh or or changed an exercise. It's still a deadlift. We just moved to a trap bar. Yeah. >> Which has a much lower uh risk profile. >> You just bring the wrist down a bit. I mean, like flat bench versus like incline, for instance, and just setting you up uh you know, for success, but also not quite as much of the impact on the joints. >> That's right. So, box squats is another great example, which I now do. I almost only do box squats instead of traditional squats uh because it gets rid of the change in momentum at the bottom which requires just another level of of mobility and stability and allows me to continue to train really hard and get great development almost it's almost the same uh as a traditional squat. I can make out some differences but they're both squatting movements are very valuable. So, just some examples of uh some of the exercise substitutions. And then there's a special emphasis on areas that um that people in this demographic tend to need to focus on like the core strengthening and stabilizing the lumbar spine because low back injuries and pain uh is so common. >> Yep. >> Um as you start to get into this age range uh that strengthen. Now, why by the way, why does that happen? Because uh as this is what the demographic, this is what the >> what we're doing right now. >> Yeah. Sit. you just sit way more. Like when you're in your teens and 20s, you tend to be moved more. Then you get in your 40s. Most jobs these days are desk jobs. You've probably been sitting at a desk now for at this point, you know, 10 years or more. Uh and the muscles of the core atrophy >> and the result of that is back pain, >> dysfunction >> is dysfunction. And so we've included in this specific core exercises to address this to to strengthen and stabilize the lumbar spine. I I actually think the one of the most valuable parts of this entire program was the effort that we put really put into the lifestyle checklist. And the reason I say that is just because when I think about the all the clients that I trained in this demographic, uh most of them had this kind of lowlevel stress, chronic pain, not the best sleep, like >> and so you know, as as much and as important as the squatting, the deadlifting, all the movements are a lot of those things were the things that I I ended up speaking to a lot of my clients to at the beginning the most, right? was like, I can give you the best exercise in the world, but if we don't address the stress, we don't address the sleep, and we don't create some new behav behaviors in your lifestyle to mitigate all that stuff, we're not going to reap the max benefits from a lot of these. So, a lot of those types of considerations, you know, and you like what to bringing up the trap bar, it's uh, you know, when I think about those clients that in that in that demographic, you know, knee stuff, low back stuff, and so we'd have to modify exercises. And so, the the thought process behind some of those movements were thinking like that. It's like, you know, it doesn't mean that every single person doesn't mean that there's somebody who could be following this in phenomenal shape that goes, "Oh, I'm going to do regular deadlifts instead of trap bar." We've made that a consideration considering how many of our clients in that age group would have to start there. And so I think starting there and then the lifestyle stuff to me is what what really moved the needle for those clients. >> No, you're 100% correct. Uh you know uh morning routine things you do before bed. There's diet recommendations in here. Uh there's general diet recommendations and then ones that have more of a consideration uh for this demographic. supplement recommendations are in here as well. Uh there are certain key nutrients that tend to be more likely to be deficient in uh that you'll find as you start to get into middle age um that we put in there. And so what you have is a complete program that fits everybody's schedule that is also uh extremely effective from a strength training perspective. Now I do also want to be clear because I am a trainer. This isn't all your activity. Okay? We do put in recommendations for activity outside of this, but it looks like walking. Okay, that's it. So, strength training is great to elicit or to cause changes in skeletal muscle. We want more strength, more muscle, and then all of the downstream effects of that, the improvement in metabolic rate, the insulin sensitivity improvement, uh the hormone balancing that comes uh from that, of course, the functionality, and then of course what everybody's interested in, the look. muscle looks very good. It shapes your body, makes things firm. Um, it just it's very good for you to have muscle. This covers that. You've got your strength training done with this. And by the way, the data now is finally supports this. Uh, this a protocol like this with this volume will give you 80% of anything you could ever expect from strength training. Now, I don't mean you'll get there 80% as fast. You're going to get there just as fast. What I mean is your ultimate potential, it's let's say it's a 100. You can reach 80 of that ultimate potential with this 15minute a day program. So what does that mean? That means you follow this. When you get to the point where you want to squeeze out another 20%, go for it. You can add more workouts and more volume. But most people in my experience, the vast majority of people, >> if they reach that point, they're like, man, I am so happy here. Yeah. >> My b my life is so balanced. I don't want to go to the gym more to squeeze out the five or 10% cuz it's not worth it. This is perfect. I feel amazing. That's what you'll get with this protocol. Then on top of that, make sure you stay active with your walking, which we put in those recommendations as well. And then you're totally totally set. >> And I and what you said, Adam, too, in terms of the this being >> uh the probably the most appropriate demographic to have a 15-minute version. Yeah. >> When we have callers call in, this is almost always what we recommend to >> to these people because of uh you know, just their their their lives. This episode's brought to you by PRX Performance. This is the best home gym equipment you'll find anywhere. Go through our link, get 5% off. Go to prxperformance.com/mindpump. Back to the show. >> I just think that most people, not everybody, but I think a lot of people at this point, at this stage in their life, uh, is probably has a career, has kids, or had kids. Maybe even by them maybe they even have grown kids by this time but they're either are have kids still or had kids >> probably have hobbies 40some you really know who you are the things you're into that you want to vanity starts to drip off drift off a little bit you know what I'm saying doesn't mean they don't care about how you look >> you go not quite as crazy >> but you're not ob obsesses and insecure about it as you probably were in your 20s and maybe even in your 30s um and so yeah I just think that this I mean at least it really speaks to me it really speaks to me at where I'm at in my journey. And I think that a lot of other people can relate that like, you know, my family and my my career and the other things and my hobbies that I love to do are a much higher priority than uh the gym. My gym can people will be so surprised how little time you have to spend in there to reap incredible benefits. And I think that that's been missold for a very long time, especially if it's been something that's been kind of a part of your life. like if it's been something that's consistently been in your life like uh to to maintain that muscle mass or build that muscle mass on that program. >> Well, what a lot of people don't realize is that um the reason why exercise causes change is because it's a stress. And if your life is already stressful, uh you've got a mortgage, kids, a job. um then adding stress to you have to be very careful because if that stress uh is higher than your body's ability at that point to adapt, you're not going to go anywhere. In fact, if you keep pushing it, you'll start going backwards. This is why the MAPS 15 protocol is often what we recommend to people who are consistent with their workouts. In fact, I would say we recommend it more to those people where they call in, they're like, "Man, I've been working out 5 days a week. I spend an hour in the gym. My body's not budging. my body fat's not going the right direction. Like, what do I do? And we give them this protocol. It's like, you're doing too much. Try this. And often times pair it with an increase in in in protein and some calories. And then watch what happens. 60 90 days later, they come back and they're like, I can't believe >> you were right. My body is now finally responding. >> Well, that's why I think this is such a a great program for for this demographic in part. I think it's a great protocol for a lot of people or most people, but especially this demographic. I think that they respond best to it for the reasons that you just said totally that you've got all these kind of low even if even if your life isn't crazy stressful. I don't think I have a stressful life at all. >> You got a lot of stuff going on. >> Have a lot of stuff going on and a lot of things that are are far more important to you know spending hours in the gym every single day. And so if if you relate to that um then this is for you. And then not only that, but this ends up blowing those people's mind because let's say they have been their whole life consistent and they train five, six days a week and they really just aren't seeing progress, but they maintain a healthy fit body and they don't realize that they don't need to do that to maintain that. And what ends up happening is they reduce that volume down to this and suddenly they respond. >> They they get better results. They get back more time. They get better sleep, better reced to release this 50-minute version. >> So am I. What's really cool is that um because we're releasing a string of these uh people have found so much success with this protocol that they now have uh multiple maps 15 programs they can follow. So they don't have to leave >> uh the protocol to try a different maps program. They have the different the different valuable programming of our most popular programs in that >> that was a lot of the thought. I mean just you know getting feedback from uh you know a lot of customers a lot of people in the forum and it's like yeah I mean people were were sort of Frankensteining their way through it to begin with and it's like well let's just put it together so you know specifically like here's how we would do it and run it >> perfect. So here's what we're going to do because we're releasing it we we this is a new thing for us 50% off. So, if you want to get this program, maps540 plus, you go to 1540plus.com. So, 1540.com and then use the code December50 and it's 50% off. Also, if you want to find us uh on Instagram, come look for us. We're at Mindpump Media. We'll see you there. What? No, no, no. You guys, I'm busy. I'm doing this endcreen thing, right? Is that what we call? It's an endcreen thing. No, no, no, no, no. You're going to have to put that on hold. Tell them to call back. Watch the next video.