August 3, 2025 • 37 mins
Your body is the vehicle that carries you through life—so why settle for anything less than optimal performance? This raw, unfiltered episode cuts through fitness industry nonsense to deliver actionable insights on transforming your physique and health.
Fresh off his own remarkable journey from addiction and incarceration to building a thriving fitness empire, Sean Crane doesn't just talk about transformation—he embodies it. At 5% body fat year-round while running a multiple seven-figure business, Sean breaks down exactly how he's built this level of discipline and how you can apply the same principles to your life.
We demolish persistent fitness myths that might be sabotaging your progress. Can you really build muscle and burn fat simultaneously? (Spoiler: yes, but not how you might think.) Are carbs actually evil? Do supplements work, or are they just expensive placebos? Sean provides evidence-based answers while sharing the exact nutrition formula he uses with clients worldwide—the same approach that's transforming thousands of physiques.
But this conversation goes deeper than sets and macros. Sean tackles the psychological components of physical transformation, drawing parallels between food addiction and substance abuse. His controversial take on "body positivity" challenges listeners to consider whether empathy without accountability actually helps those struggling with weight issues. The discussion explores how physical vitality directly correlates to confidence, discipline, and success across all life domains.
Whether you're just beginning your fitness journey or looking to break through plateaus, this episode delivers the perfect blend of science-backed strategies and psychological insights to elevate your approach. No gimmicks, no quick fixes—just proven methods from someone who's mastered the art of physical transformation while building an extraordinary life.
Follow Sean on Instagram @sean_crane_official or visit unstoppable365.com to learn how his coaching programs can accelerate your transformation through personalized nutrition and training protocols.
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Episode Transcript
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Speaker 1 (00:00):
I talk about coming from a broken home, going
through addiction, havingparents who are battling
addiction, facing time in prison, serving time in prison, and
then what it's been likerebuilding my life ever since.
When you have a strong body,when you have energy, it
correlates to confidence, itcorrelates to belief in yourself
, it correlates to disciplineall the attributes that you need
(00:20):
to create success in your life.
To create success in your life.
Welcome back to another episodeof the Unstoppable Mindset
Podcast.
I'm your host, sean Crane, andwe're here in the good land.
We're in Goleta, california,dropping some gems on the
podcast for you guys.
(00:40):
If you haven't subscribedalready, please subscribe, share
with anybody that wants to livethe ultimate life.
We're going to cover mindset,fitness, nutrition, business,
relationships really what ittakes to create a life by design
.
That's what my podcast is about.
I talk about coming from abroken home, going through
addiction, having parents whoare battling addiction, facing
(01:02):
time in prison, serving time inprison, and then what it's been
like rebuilding my life eversince Forming a family.
Now I'm a father of four andI'm married to my beautiful wife
, jessica.
I have a business Unstoppable365.
It's a multiple seven-figurebusiness going on eight figures
this year.
We coach and help men and womenall over the country dial in
their mindset, their fitness andtheir nutrition.
(01:23):
We have incredible people onstaff partners everybody that's
helping make that vision areality and changing a lot of
lives in the process.
And so my thing, man, is I wantto document everything that I'm
doing on a daily basis tocontinue to improve my life,
whether it's the food I eat, theworkouts I do, the mindset that
I have, the books that I read,the people I get around, how I
(01:44):
overcome my own fears, how Iovercome adversity and obstacles
on my path.
The more I could document andshare with you guys, the more
it's going to help you.
So right now we're going tocover specifically fitness and
nutrition.
We're going to go throughpotential myths.
Maybe we're doing a mythbusters episode or just giving
you valuable insight around alot of common questions people
(02:05):
have when it comes to health andfitness.
So if you or anyone you knowhas goals related to your health
, related to your fitness weightloss, building, muscle,
learning what to eat, justimproving yourself right,
because if you're not investingin your physical well-being each
and every day, in your health,you're going to decline rapidly
and you're not going to achievethe life you want.
Because when you have a strongbody, when you have energy, it
(02:27):
correlates to confidence, itcorrelates to belief in yourself
, it correlates to disciplineall the attributes that you need
to create success in your life.
So let's get into it.
Zimmy's the man behind the lens.
What's the first question,zimmy?
How do I lose fat and buildmuscle at the same time?
So how do I lose fat and buildmuscle at the same time?
So how do I lose fat and buildmuscle at the same time?
You know, some people will tellyou it's impossible to do that.
(02:48):
Either your body is buildingmuscle or burning fat, like
either in a surplus or you're ina deficit.
A surplus means you're eating alot of extra calories, you're
working out, you're putting onmuscle, but you're going to put
on body fat too.
A deficit means you're eatingless calories, you're cutting
calories, so you're going tocompromise some muscle to burn
through body fat.
But I have built muscle andburned body fat at the same time
(03:09):
.
I've done it.
Right now, I'm 5% body fat.
I weigh 209.
And I maintain this physiqueyear round.
Now, the way you do it is, yougot to focus on building muscle
first and foremost, so you gotto put yourself in either
maintenance mode in yourcalories or a slight calorie
surplus to where you're able topack on muscle and you're
hitting the gym four or fivetimes a week, lifting with
(03:30):
intensity, doing intenseresistance training like taking
your muscles to failure everylift for an hour each and every
day, right.
And then you got to have yournutrition completely dialed in
right.
Everyone's body's a littledifferent, but generally, if you
structure your nutritioncompletely dialed in right,
everyone's body's a littledifferent, but generally, if you
structure your nutrition thisway that I'm about to share with
you and you do the resistancetraining I just shared with you,
you'll pack on muscle and yourbody will burn through more body
(03:53):
fat, and I'll explain to youwhy.
But the best way to structureyour calories is figure out how
much calories you need to eatper day to maintain your body
weight.
If you want to add muscle,maybe you got to do a slight
surplus, right.
The way that you figure out howmuch you should be eating daily
just to maintain your physiqueis multiply your physique times
(04:15):
15.
That's your total calories perday, your weight, your weight,
times 15, okay.
So once you have your totalcalories per day, then you want
to be consuming 40% protein, 40%carbs, 20% fat.
Do the math.
It's a simple equation.
You can figure out how manycalories per day, how much
protein, how much carbs, howmuch fat.
If you hit those numbers dailyand you're strength training
(04:35):
four or five times a week, sixtimes a week, with intensity,
what's going to happen is you'regoing to pack on muscle and
when you put muscle onto yourframe, it it it costs a lot more
in calories to maintain muscle,and what I mean by that is when
you have muscle on your frame,the food you're eating is going
to maintain and grow that muscleand your body actually starts
to reduce your body fat.
(04:56):
It starts to use your body fatand burn it as fuel.
While you sleep, you know, posttraining, while you're out on a
freaking walk with your dog andyour chick, like, your body
composition changes over time.
So this is how you actuallybuild muscle and burn body fat.
It's not like you're doing itat the exact same time while
you're in the gym, you know, orthe exact same time while you're
doing cardio.
(05:16):
It happens over a prolongedperiod of time when you're doing
consistent resistance training,taking your muscles to failure,
and your calories and macrosare dialed in, you change your
body composition.
So then, as over time, as timegoes, your body needs those
calories to maintain your muscleand is burning through the body
fat.
As long as your calories are onpoint, this will happen.
(05:36):
Next question what's the bestworkout routine for beginners?
Best workout routine forbeginners?
Well, again, like, it dependson your goals.
If you've never gone to the gym, you've never worked out, you
can start with some total bodyworkouts, you know, three times
a week.
Or you can just jump right into, like machines and targeting
(05:57):
each muscle group one day a week.
I mean, I don't know, dude,when I go after something, I go
with everything that I've got.
So I'm not the type, even ifI'm't know, dude, like, when I
go after something, I go witheverything that I've got.
So I'm not the type, even ifI'm a beginner, to just like
take it easy, like I want tojump into the intermediate level
right away.
So if you're a young guy and youhaven't worked out but you want
to transform your physique, getaround a group of guys who are
(06:17):
experienced, who are lifting,and work out with them, and let
them teach you what to do.
They're going to jump you rightinto their more advanced
routines.
They're probably doingbodybuilding routines where
they're doing like a push day, apull day, a leg day, and the
thing is you're not going to dothe same weight as them.
You might not be able to do thesame reps and the same
intensity right away, but getyourself at that level as
(06:38):
quickly as possible.
If you're working out withthose guys, they're going to
help you advance much quickerthan if you go around the gym
and just pick some randomroutines and some machines to do
right.
And if you want a structuredprogram to follow, go to
unstoppable365.com.
That's my company.
We have programs starting at$49 a month, $297 a month and
other programs that will helpyou to sculpt your ideal
(07:00):
physique with the right workoutstructure on our app, the right
nutrition to follow, workingwith me and my team members.
We even have a dietician onstaff.
That's how you're going to getthe best results the fastest.
How much protein do I need daily?
How much protein daily?
Again, people say, oh, you need0.8 grams per body pound.
(07:20):
Some people say you need a gramper body pound.
I do 300 grams of protein a dayand I'm 209.
But I think if you're hitting agram of protein per body pound,
wanting to build muscle andchange your physique, I think
that's a good place to start.
What you'll find is gettingthat much protein every day is a
fucking challenge, and that'swhy people don't have great
(07:40):
physiques because they eat a lotof carbs and a lot of fat and
very little amount of protein.
So, number one you have toprioritize hitting your protein
goal every day.
You have to know what that goalis.
Let's say for you, you weigh200 pounds and you want to build
out your physique.
You got to get 200 grams ofprotein a day minimum.
This means, if you're eatingfour times a day, that's 50
grams of protein per meal.
(08:02):
So you have to have that mindset.
Then you have to plan out aheadof time.
What am I eating for these fourmeals?
Is this food prep Like?
Am I taking it with me to work?
If you don't do that, you'regoing to end up getting the gas
station cheeseburger or eatingthe food that your company's
serving at lunch.
You're not going to hit yourprotein goals.
You're not going to see yourbody change that fast.
(08:27):
So that's the main thing, ismaking a priority, okay, and
then you know, plan ahead.
And lastly, you got to tracktoo.
If you're not using my fitnesspower and app to track your
calories, you're not going to behitting your, your macros on
point.
You're not going to see yourgoals.
Your results come as fast youjust won't.
No, no, carbs are not bad at all.
It just depends.
Again, everyone's body type isdifferent, everyone's goals are
a little different, everyone'sstarting point is a little
(08:48):
different.
If you're super overweight,like you, have one 200 pounds to
lose, stuffing your face with abunch of carbs probably isn't
the best idea.
But, like for me, I eat three400 grams of carbs a day.
Carbs fuel me from an energystandpoint in the gym and
post-workout for recovery, butit's also the types of carbs you
consume.
All I eat is oatmeal, rice andpotatoes.
(09:10):
I don't eat breads.
I don't eat processed foods.
I don't eat sugars.
I eat fruit.
That's a form of carbs, but Ieat carbs before I work out,
after I work out and thenincrementally throughout the day
and I track all my calories.
So the amount of carbohydratesI eat in comparison to protein
or fat, it fits in the rightratio, like there's a formula
here, right For me personally, Ieat 3000 calories per day,
(09:33):
roughly 300 grams of protein,300 grams of carbs and 70% fat
roughly in those ranges.
Those are the numbers that Iseek to hit every day.
I strength train in the gym,resistance training, five times
a week and I do cardio in theform of walking three or four
times a week for an hour.
That's my blueprint right nowto get in the best shape of my
(09:53):
life, but I'm 13 years in themaking.
I spent 13 years buildingmuscle, getting my body fat
really low.
Now I'm able to maintain thisphysique year round with those
detailed variables.
So to answer that, no, carbsare not bad, but based on your
goals again, based on yourweight, based on your activity
level and then the form ofcarbohydrates.
(10:14):
Those are all the things thatyou need to understand.
Can I eat junk food and stillreach my goals?
Yeah, you can eat junk food andstill reach your goals If you
track your calories.
You could have Sour Patch Kids.
You could have freaking icecream.
You could eat junk food andstill reach your goals If you
track your calories.
You could have Sour Patch Kids.
You got freaking ice cream.
You could have anything thatyou could think of Donuts Again.
If you're doing that stuffevery day, not the best for your
body and your health.
(10:35):
But if you're trainingconsistently and you're active
and you have a couple of donutsone morning or it's your
daughter's birthday and you havebirthday cake with her, it's
not going to compromise yourresults.
As long as you're not going wayover your calorie number, right
the number of calories you'resupposed to consume per day
consistently, you're not goingto see it sabotage your results
that much.
In fact, I remember there wasthis influencer.
(10:56):
He's a fitness guy and heproved that you can get shredded
as heck eating McDonald's everyday, and he would like go to
McDonald's and get a McFlurrypre-workout or he would, you
know, have chicken nuggets laterin the day.
He ate McDonald's every day andhe was literally shredded to
the bone.
But he was tracking all hiscalories, so all his macros were
pretty on point.
(11:16):
Now you don't want to put thatstuff in your body just from a
health standpoint, but it'sdefinitely possible to get
shredded and eat junk food.
Here's the hard part.
It's definitely possible to getshredded and eat junk food.
Here's the hard part.
Those types of foods the sugarysnacks, desserts, the salty
snacks, the processed foods areso addictive that it's very
impossible for most people tohave a balance there.
(11:37):
Most people over consume andthey sabotage the results
because of that.
So for me personally, I cut outdessert three years ago.
I said I'll never eat it again.
I never will.
It doesn't serve a place in mylife.
I ate plenty of dessert as akid.
I don't need fucking cake andice cream and stuff.
I'm not a little kid anymore,like I'm on a purpose driven
path and that stuff doesn'tserve me.
It doesn't bring me joy, so Idon't do it anymore.
(12:00):
You don't need supplements tobuild muscle.
The word supplement meansadditional.
Okay, no supplements are goingto get your results for you Like
.
Guys think that if they takesupplements they're going to
magically grow muscle.
Right, peptides are likebecoming more popular.
Now I talk about peptides andguys will think that if they get
certain peptides it's justgoing to melt body fat off of
them and put on muscle.
(12:20):
Dude, they're supplemental.
They're supplemental to whatyou eat and your training, your
gym routine, your fitnessprogram that you're going on,
that you're running, and yournutrition is the foundation for
your results.
Before I ever took anysupplements, any peptides,
anything at all, I was walkingaround at 192 pounds, 7% body
(12:43):
fat, consistently for years.
That was my physique and Imaintained it.
I would run, I would do cardio,I'd lift and I was disciplined
with my nutrition.
Now I've been experimentingwith peptides over the last year
and it has taken me to anotherlevel because I'm recovering
faster.
I've noticed that my musclesare becoming even more defined
(13:03):
because I'm already super low onbody fat, but right now I'm 5%
body fat, 209.
I'm lifting five, six days aweek and recently I've been able
to add cardio back into myroutine, which has been huge
because I have a busted rightknee, no cartilage in my right
knee and a torn meniscus for twoand a half years from all the
endurance training I used to do.
So until I get that fixed, I'mgoing to go and do some stem
(13:24):
cells and stuff to see ifthat'll fix it.
I couldn't do any cardio, Icouldn't do anything.
I had to stop running, I had tostop the Stairmaster.
I can barely do the ellipticalwithout my knee ballooning up
and swelling up.
But recently, by taking BPC-157, which helps with inflammation,
and starting to walk again,I've been able to get back into
(13:46):
cardio and be pain free.
So that's when the peptides andthe supplements help immensely,
because it's reducedinflammation in my body and it's
allowed me to get back to theactivity level I want.
So if you're somebody thatwants to experiment with
supplements, the main stuff youneed is a daily multivitamin
fish oil and then from fromthere you can start to look into
(14:06):
peptides that the most researchone that has the greatest
benefit that I've experienced uh, is BPC one, five, seven, which
helps with inflammation.
It helps your gut health A lotof people that have aches and
pains throughout their body.
It diminishes that pain overtime because it's helping you
fix your gut health and your guthealth, when it's compromised,
creates inflammation throughoutyour whole.
(14:47):
Is intermittent fasting betterthan eating multiple small meals
?
Medium-sized meal every threehours?
That's because I work out atfive in the morning.
I'm not going to wait until 12pm to eat a meal.
So what it comes down to is isit conducive to your results?
Is it going to get you resultsand can you make a lifestyle out
of it?
If you can't sustain it formultiple, multiple years or
decades, don't do it.
If you're somebody that wantsto lose a bunch of weight right
(15:10):
now and you can do intermittentfasting and then, when you get
down to your goal weight, maybeyou go on maintenance mode.
Great, that's fine.
I know people who have donethat, but intermittent fasting
for most people is notsustainable.
So what I'd say is why don'tyou eat small meals every three
to four hours and pick out theright breakdown of
macronutrients?
Eat healthy, whole foods, andyou're going to lose weight like
(15:32):
that as well.
They both will get your results.
It just depends on what can youconsistently do.
One of the biggest myths is dowomen get bulky from lifting
weights?
Do women get bulky from liftingweights?
It's really hard for anybody toget bulky like you got to put
in the freaking work.
One of the funniest things iswhen guys sign up for my program
or they reach out for coachingand they're like dude, I don't
(15:54):
want to get as big as you andMatt Fleming, I'm like
motherfucker, you couldn't getthis big if you tried.
Right, that's a joke Like.
What I'm saying is it takes alot of effort and specific focus
and how much you're eating andthe training you do to get big.
For women, it's nearlyimpossible to get big and bulky.
The women that you see that dobodybuilding shows and they're
(16:16):
all big and bulky and manly.
No, women really typically wantto look like that, first of all
.
Second of all, a lot of thosewomen are experimenting with
things that enhance them.
They're taking anabolics andstuff like that and they're
training like bodybuilders everyday and they're eating a lot of
protein, a lot of calories.
That specific goal requiressomething specific to do to
(16:37):
attain it right.
So if you're just a woman thatwants to build your physique to
the point where you feelconfident, you want to sculpt
your physique right.
You want the nice legs and nicearms, you want to lose belly
fat, all you do is eat the rightamount of calories, get in the
gym and strength train and youjust don't do a surplus of
calories and you know your, yourtraining is going to be
specific to your goals.
But what I'll tell you is, ifyou're a woman that wants to
(16:59):
feel more confident in your body, the best thing that you can do
is lift weights.
Lifting weights will sculptyour physique.
Not a bunch of cardio, notstarving yourself, not all these
fad diets out there, notfucking yoga or Pilates or all
these different things that aretrending dude.
Lifting weights free weights inthe gym, three, five times a
(17:20):
week for you, and eating theright amount of calories every
day protein, carbs and fats willsculpt your physique and you'll
love the way you look and feel,hold on real quick.
This is why having a coach anda program to follow is so
important, because then you geton the right program based on
where you're at and the goalsyou want to achieve, and you're
not listening to all thisnonsense and you're not wasting
your time doing stuff that's notgoing to get you results.
(17:44):
Can you be overweight and stillbe healthy?
Can you be overweight andhealthy?
No, you can't.
Being fat is so detrimental toyour health you can't.
Being fat is so detrimental toyour health like every, every
part, every biomarker that thatrepresents health is going to go
down when you carry excess bodyfat.
It's not good.
You're going to develop allthese problems.
(18:04):
Your blood pressure is going tobe higher.
You can become pretty diabetic,which that's going to kill you
earlier and compromise yourhealth like across the board.
It's going to restrict you inyour lifestyle and compromise
your health Like across theboard.
It's going to restrict you inyour lifestyle and compromise
your health.
So anybody here's the problem.
Like in society, nobody wantsto have their feelings hurt.
You can't say anything that'sgoing to hurt someone's feelings
.
So if you have this personthat's super fat, you know.
(18:27):
You got to be able to call themout a little bit and provide
accountability for them.
They don't want to be that way,but because society doesn't
want to hurt anyone's feelings,we're condoning certain behavior
that's detrimental.
It's not okay to be fat andoverweight.
You see these billboards nowwith plus size models.
Fuck that.
Let's have a higher standardand let's show people what to do
to get you a healthier bodythat has energy, that provides
(18:48):
them with that they're vigorous,that their vitality, like
everything about them, improveswhen they're in a healthier body
.
So let's not lie to each other.
Are cheat meals helpful orharmful?
Cheat meals, I do a cheat meal.
I mean you call it a cheat mealonce or twice a week.
I'll have like a day where Ijust go over my calories like a
thousand or 1500, because whathappens is your metabolism gets
(19:12):
so efficient, like when you'reeating.
Let's say, for me I'm eating3000 calories a day.
For me that's not a lot.
Let's say you're eating 2000calories a day or 1500.
Your metabolism gets so used tothat amount of calories and
just running like a machine, youcan plateau a little bit.
So what happens is when youthrow a cheat meal in once a
week.
You jack your calories way up.
Your metabolism just goes intooverdrive.
(19:33):
It just keeps it runningefficiently.
Like the other day I went toIn-N-Out and I got two, four by
fours, and a double double.
And this was at the very end ofthe day, so I already had 3,000
calories that I'd eaten, andthen I ate that on top of it.
It put me at like 5,500.
Every day when I wake up andI'm fasted, I'm roughly 206.
That's my weight right now.
(19:54):
The next morning after I atethat meal, I was 205.
How does the math add up there,right?
How can I wake up every daywhen I'm eating 3,000 calories
at 206, and then, right beforebed at 9 pm, I ate two 4x4s from
In-N-Out and a Double-Double,and I woke up the next day at
205?
Well, that's because yourmetabolism cranks into overdrive
(20:15):
to process all those calories.
First thing it does is shuttlesas much of those calories into
my muscles for repair andrecovery as possible and growth.
Next thing it does is mymetabolism revs up in overdrive
to process all those calories,right, and then thermogenesis
kicks, in, which, if you've evereaten a really big meal or you
(20:35):
get the meat sweats, as theycall them.
That's what's happening.
It's thermogenesis yourmetabolisms and overdrive to
help process all those excesscalories.
And so, yeah, I think a cheatmeal once or twice a week is
good from that standpoint, alsoa psychological standpoint.
If you're just eating chickenand rice I eat a lot of ground
beef and rice, oatmeal and eggwhites and then you have a big
old burger once a week, or somesushi, or, for me, like some
(20:57):
barbecue, like maybe a ribeyewhich is super high in fat it's
like 1200 calories for a big 12or 14 ounce ribeye.
Like it's satisfying, you know,and you earn that.
You earn that you use thosecalories towards your goals
anyway, or your results, andthen you just keep moving
forward.
But then you got to maintainthe discipline.
You can't let one cheat meal aweek turn into three, four or
(21:19):
five.
That's when you sabotageyourself.
Should you train to failureevery set?
You know, most sets, most setsI mean this is and again, like
it depends how long you've beentraining what your goals are.
You know, do you have strongjoints?
(21:41):
Do you have strong muscles?
Like, is your form good, Right?
So the question was should youtrain to failure on a set every
single time or not.
You know, I think that you haveto be attuned to your body and
if you're dealing with littleinjuries and stuff like that,
you got to be cautious.
But the way that you buildmuscle is you rip it and so it
grows back stronger and bigger.
(22:01):
So how do you rip the muscle?
Well, you take it to exhaustion, you take it to failure.
There's a couple of techniques.
I like to do that.
Let's say, for instance, I'mdoing chest.
Today I did bench press threesets.
First set's heavy, less sets,less heavy.
Third set is lighter, right.
Well, on that third set, whatI'll do is, let's say, I hit 10
reps, I'll drop weight and I'llkeep going for 10 more reps.
(22:23):
So I did 20 total reps and I'mtaking that muscle to failure.
But what I'm doing is I'mreducing the weight.
So I'm reducing that tension onmy shoulders, right, my rotator
cuffs, and I'm reducing thelikelihood of getting hurt.
Another thing I'll do is havinga spotter there.
If you're doing bench press orother lifts and you have someone
helping you on a couple extrareps, you're getting those
couple extra reps, takingyourself to failure, but the
(22:45):
risk of injury is minimizedbecause you have someone kind of
helping you with the weight.
So I don't always go to failurea hundred percent of the time,
but most of the time I do withmy lifts.
That's how you get results.
You got to push yourself, yougot to push yourself.
If you're somebody that's justhitting 10 reps, like I, see
this happen all the time Guyswill come into the gym and work
(23:07):
out who are in my coachingprogram, whether they're here,
local or they're throughout theUnited States, and they'll be in
Santa Barbara.
They'll be like hey, sean, Iwant to come work out with you
and Matt Fleming, what time canI be at the gym, can I work out
with you?
Most times I see thoseindividuals when they work out
they don't have intensity andthey think because you're
supposed to hit between eightand 12 reps to build muscle
that's what everyone saysThey'll have a weight let's say
they're doing bench press orsquats or curls and they'll stop
(23:29):
at 10.
And I go why did he stop at 10?
I was watching you, why did youstop?
You could have done like 15 or20.
Like, oh, I thought I wassupposed to hit 10.
No, you're supposed to bemoving away, or generally, eight
to 12 reps is all you could do.
But if you could do 20 reps andyou stop at 10, you're not
going to get the results thatyou would have gotten if you
pushed all the way to 20.
(23:49):
Like, you got to push yourself,you got to really push yourself
.
So those muscles are screaming,they're pumped full of blood
and you're exhausted andfatigued by the time you leave
the gym.
That's how you get results.
Personal trainers Do you need tolook fit to be credible?
Absolutely Fat personaltrainers are a joke.
(24:12):
Get another job or go get inshape before you want to teach
other people to do something youhaven't done.
You're a scam artist.
You know.
You're a charlatan.
Like, think about what if youhad a school teacher that never
went to school?
Like, would you listen to them?
Would you expect them toeducate you?
No, it's ridiculous.
I knew a trainer when I wasdoing in-person training, like
six years ago, when I first camehome from prison and I'd see
(24:33):
him in the gym and he was fatand out of shape and I was like,
damn, that is freakingembarrassing.
And I was shocked to see thathe had a couple of clients.
If you're a personal trainer ora fit pro or someone selling
anything, you need to be the preexemplary individual in that
field, like, have the bestphysique, have the best
nutrition, you got to betop-notch man.
(24:54):
That's one of the things I loveabout just my business the
online space, personaldevelopment, coaching everything
I do it compels me to be theabsolute best.
Every day I want to be the bestcoach.
That means I want the bestresults out of anybody that you
could choose.
That's how you promote yourbusiness.
That's how you promote yourself.
It's with results.
So, yeah, if you're a personaltrainer or you know one that's
(25:14):
out of shape, fire their ass andshare this episode with them.
Should kids lift weights?
Kids, yeah, they should liftweights.
I think kids should focus oncalisthenics, though, until
their body's developed andthey've gone through puberty.
My son Mason's 14, going on 15.
His body's changing a lot.
He's gotten super tall and lean.
I have him work out a littlebit with weights, but more
(25:37):
focused on running pushups.
He's a great runner.
My son Preston's four and I justordered him a little child mini
lifting set.
Instagram gets me with all thisstuff right.
I see an ad.
I'm like that's badass, I'mbuying it and it just came the
other day.
It's in the garage.
I got to set it up, but it'ssuper light weights, like
they're so light, but it's abarbell, these hollowed out
weights that go on the end.
(25:57):
Then he has a couple lightdumbbells and here's the thing,
man, he wants to be like dad.
He sees me working out in thegym.
He knows that I train every day.
He wants to do it.
So I think they can get injured.
I think they just oftentimeshave bad form and that can lead
(26:17):
to injury.
There's a lot of things thatcan happen.
So focus on body weight andcardio, right, go running with
them, go ride your bike withthem, do push-ups, do sit-ups,
do air squats.
That's going to build musclewithout putting so much pressure
on the joints and leading toinjury.
This one will probably triggerpeople muscle without putting so
much pressure on the joints andleading the injury.
(26:38):
Is body positivity making peopleunhealthy.
What does that mean?
Oh yeah, the worst thing youcould do is tell a fat person
it's okay to be fat.
Like society is all backwards,right, so society doesn't want
to hurt people's feelings, likeyou have to be politically
correct.
That's so damaging to peoplebecause you know empathy without
accountability is enabling andso people are going to die early
(27:02):
and live worse lives becauseyou told them it was okay to be
fat.
Like, let's be honest, a kid onthe playground who's fat,
growing up is going to getpicked on.
They're going to feelself-conscious, they're not
going to have the energy to runaround and play with the other
kids.
That's the worst thing, and soshame on that person's parents
first of all.
When I see kids who are obese,I get so frustrated and upset
(27:24):
and angry towards their parentsbecause that's preventable and
you're compromising thatperson's self-worth in their own
mind for the rest of theirlives.
Fat people aren't bad people.
They've made decisions thathave led them to being a lesser
quality version of themselves.
They probably have trouble withself-control.
They probably have addiction tofood.
They probably have some otheremotional stuff deep down inside
and they're using the food tomask it.
(27:44):
When I deal with adults whostruggle to eat clean,
oftentimes they have addictionto food and the psychological
background or the psychologicaleffects that led to that is very
similar to a drug addict or aporn addict.
It's all the same stuff.
I've overcome addiction, so Iunderstand to an extent that
(28:04):
person's ailment and situation.
How to rewire the brain to fixthat?
Chances are there's somethingfrom childhood or growing up,
that they went through, thatthey haven't dealt with and
processed and they turn to foodas a coping mechanism because
it's more socially acceptable,it's, it's more available to
them, it tastes freaking goodand it's something we do every
day.
We eat so people don't look atyou the same way as if you're
(28:27):
putting a needle in your arm orstuck to your screen staring at
porn all day.
But, dude, internally andpsychologically it has the same
effects, if not worse.
Like you're a slave to yourcravings.
You get into a body that youdon't love.
You become someone you don'tlove, and so then you keep
eating.
That's on the one end of thespectrum.
That's the most extreme case.
But a lot of people in milderforms suffer from that addiction
(28:50):
to food and that copingmechanism, that process I just
shared.
So society needs to discuss thismore and talk about this more,
not put up billboards of fatwomen in underwear saying, oh, a
plus size body's okay.
No, it's not.
Those women don't even believethat.
They would rather be in aslender body with energy and to
feel sexy and attractive.
(29:11):
And to feel sexy and attractiveLike gaining fat is a byproduct
of making bad decisions andbeing lazy.
It just is.
You don't have control overwhat you eat and you don't have
the motivation to go move yourfreaking body.
Now there's some people insituations like you got two
broken legs or you're in awheelchair or your thyroid's off
or your metabolism.
We're like there's situationswhere people can't control it as
(29:33):
much.
I get that, but 90 plus percentyour steroids off or your
metabolism.
Or like there's situationswhere people can't control it as
much.
I get that, but 90-plus percentof people that are overweight,
it's a choice and they've doneit to themselves and it's
preventable and it's gonna lowerthe quality of their lives.
So don't condone it.
Don't give them a pat on theback and say it's okay.
We want to coach and help andinspire these people to be their
best.
That's what it's all about.
So remember this Empathywithout accountability is
(29:56):
enabling.
If you do that for your sonwho's a drug addict, or your son
who's stuffing their face withTwinkies, if you do that for
your friend, your colleague,your significant other, you're
not helping them, you're makingit worse.
So you got to bring this toattention and create open
dialogue.
They don't feel ashamed and yousupport them, but they also
feel encouraged to change, willencourage to change.
(30:21):
Can alcohol be part of a fitlifestyle?
Well dude, if you drink you'renot going to be healthy.
Even new research shows one ortwo drinks a week is detrimental
, especially to brainfunctioning long-term.
So if you drink alcohol, you'recompromising your health.
Now, if you want to be fit, ifyou want to look shredded, if
you want to have muscle, youcould still drink and do that.
I know a lot of guys that havecocktails and they're fit, and
(30:43):
there's a lot of people that areinfluencers or celebrities that
are fit.
They can have drinks once in awhile.
For me, it's a personal choiceto stay sober.
Alcohol just doesn't fit in myequation for the life I want to
live and the person I want to be, and honestly I'm so grateful
that my wife's sober and I'msober and my children like to
this day, like my daughter,scarlett six, she has no idea
(31:03):
what alcohol even is.
She's never asked about it.
She's never seen me or my wifealtered.
She's never been around adultswho are altered because we don't
live that way.
That's just not in the equationfor my life.
That's not who I want to be,not the type of father or leader
I want to be, and so for me,sobriety is a superpower.
It's one of the reasons I'vebeen able to build this success
in my life is because Icommitted to a life of sobriety
(31:25):
13 years ago.
And here's the last thing Mostof you listening who aren't
sober.
If you were, your life would bebetter.
Do you need cardio to lose fat?
You don't need cardio to losefat.
If you just eat in a caloriedeficit or track your calories
and lift weights, you can lookjacked and shredded.
However, I was about 7% bodyfat six months ago and around
(31:49):
the same amount of muscle mass,and I started doing walks long
walks, 60 to 90 minutes, threedays a week and I dropped down
to 5% body fat and I slightlyreduced my calories.
But I do think it depends whereyou're at on your journey for
your health and fitness.
Like if you have a bunch ofweight to lose, I'd say get your
ass on the treadmill every day,or the Stairmaster for like
(32:12):
every day, or go on long bikerides.
Like that.
Cardio will help you burnthrough a lot more calories and
body fat, but you don'tabsolutely have to have cardio
to get shredded.
It does help, though, andhere's the one thing, like when
you get low on body fat.
You know most of you guys justneed to get your ass to the gym
(32:33):
consistently and eat right andyou'll get results.
But once you get low on bodyfat, if you want to get that
like extra defined, look, it'snot going to be a ton of cardio,
it's not going to be likeintense cardio, it's the
opposite.
For me it's a 60 minute kind oflike mildly casual walk three
times a week.
That's got me down to the mostshredded physique I've ever had,
on top of the strength trainingthat I do pretty much every day
(32:56):
, and calories are on point 100%.
Should gyms ban phones toimprove focus?
I mean they could, but I thinkpeople just need to have more
self-control.
Like people spend so much timeon the phone in the gym.
(33:16):
And when I go to the gym it'sto be able to be in the moment
and not worry about work or mychallenges and problems in
fucking life and bring stressinto that world.
I go there to just be in themoment man, to get my heart rate
up, to get those endorphinsgoing, to push myself in my
workout.
I wouldn't say it's an escape,but it kind of is Like I'm
(33:40):
escaping from all the millionsof fucking things I have to
think about and do every day.
Last thing I want to do is pickup my phone.
However, I run a business usingsocial media and sometimes I
get ideas for content, orsometimes there's a message from
a team member.
I get an idea about a message Iforgot to respond to and I'll
be on my phone, but I try tominimize it.
If I'm in the gym for an hour,I try to be on my phone zero
minutes at the most, like threeminutes accumulative throughout
(34:03):
the whole time.
But I love to just put myheadphones in, set my phone on
the other side of the gym andjust work out.
That's my favorite thing to do.
Pre-workouts yeah, I mean, theycan be dangerous.
I did my blood work a year agoand one of my liver enzyme
counts was high and I go damn.
You know dr jay, who's mydoctor and one of my partners in
(34:24):
unstoppable 365.
I'm like why is my liver enzymehigh, that count?
I'm sober, I don't do drugs, Idon't do anything like.
I live a clean lifestyle, andhe's like well, it could be.
You know one of the supplementsyou're taking some of they're
not regulated by the FDA.
I was taking Animal Pack at thetime, which is like a
multivitamin and he goes, or thepre-workout you take.
I was taking Bucked Up.
I like Bucked Up the companybut there's artificial
(34:47):
sweeteners in there and there'sadditives that can cause
inflammation.
It can cause those liverenzymes to get the count to
raise.
So I switched my pre-workout Iforgot what the name of the one
I take is but there's a lot lessingredients, less caffeine.
It came recommended from mydoctor, dr J, and I cut out all
(35:08):
the supplements and I wasn'ttaking a bunch.
I was taking the animal pack,which are multivitamin you can
get on Amazon and then likestrong reds and strong greens,
which a lot of people take.
But I started taking the stuffthat Dr Jay recommended.
So the multivitamins I get noware from his pharmacy that he
works with Everything down fromlike fish oil to the
multivitamins.
(35:28):
Anything I take is sourced fromthe best place possible, because
the FDA doesn't regulate thesupplement industry.
So what they do is they add alot of filler into their
products and there's only like10% of the active ingredient in
the product itself.
They slap the label on rightand they sell it to you.
But that filler that they addand the artificial sweeteners
(35:49):
and flavors, it's not good foryour body.
And if you're takingpre-workout every day, you got
to think man, I'm putting thisstuff in my body every day, so a
lot of you would do better justto go to black coffee or
espresso rather than all theseghost energy drinks, these
pre-workouts, these bangs Likethat's just not good for you.
Do fat burners actually work orare they a scam?
Fat burners are a scam, like godo some meth or just work out
(36:13):
and track your calories and stoplooking for the cheat code.
There's no cheat code in life,man.
And those of you that takeOzempic too like you're going to
regret it later on when yourkidneys are failing, you have
fricking pancreatitis and, likedude, look at the symptoms.
Like you don't need Ozempicbecause you need to learn the
mindset and the habits to get ahealthy body and to keep it.
(36:34):
That's the main thing you needto focus on.
So it takes longer and there'smore work involved, but that's
how you get results.
Okay, that's a wrap.
So look it.
We just did a quick little Q&Aabout health and fitness.
If you found this episodevaluable, please go share it
with somebody.
Tag them in it, whatever yougot to do, but if you're ever
(36:55):
interested in fitness, nutritioncoaching, mindset coaching.
That's what I do.
You can go onunstoppable365.com, check out
our website, my team members,and shoot me a message too.
I'm on Instagram Sean S-E-A-N.
Underscore crane.
Underscore.
Official on Instagram andFacebook Sean Michael Crane.
Any questions, any feedback,anything at all.
(37:15):
If you're interested incoaching, reach out to me.
I'd be happy to have aconversation.
I talk about coming from a broken home, going
through addiction, havingparents who are battling
addiction, facing time in prison, serving time in prison, and
then what it's been likerebuilding my life ever since.
When you have a strong body,when you have energy, it
correlates to confidence, itcorrelates to belief in yourself
, it correlates to disciplineall the attributes that you need
(00:20):
to create success in your life.
To create success in your life.
Welcome back to another episodeof the Unstoppable Mindset
Podcast.
I'm your host, sean Crane, andwe're here in the good land.
We're in Goleta, california,dropping some gems on the
podcast for you guys.
(00:40):
If you haven't subscribedalready, please subscribe, share
with anybody that wants to livethe ultimate life.
We're going to cover mindset,fitness, nutrition, business,
relationships really what ittakes to create a life by design
.
That's what my podcast is about.
I talk about coming from abroken home, going through
addiction, having parents whoare battling addiction, facing
(01:02):
time in prison, serving time inprison, and then what it's been
like rebuilding my life eversince Forming a family.
Now I'm a father of four andI'm married to my beautiful wife
, jessica.
I have a business Unstoppable365.
It's a multiple seven-figurebusiness going on eight figures
this year.
We coach and help men and womenall over the country dial in
their mindset, their fitness andtheir nutrition.
(01:23):
We have incredible people onstaff partners everybody that's
helping make that vision areality and changing a lot of
lives in the process.
And so my thing, man, is I wantto document everything that I'm
doing on a daily basis tocontinue to improve my life,
whether it's the food I eat, theworkouts I do, the mindset that
I have, the books that I read,the people I get around, how I
(01:44):
overcome my own fears, how Iovercome adversity and obstacles
on my path.
The more I could document andshare with you guys, the more
it's going to help you.
So right now we're going tocover specifically fitness and
nutrition.
We're going to go throughpotential myths.
Maybe we're doing a mythbusters episode or just giving
you valuable insight around alot of common questions people
(02:05):
have when it comes to health andfitness.
So if you or anyone you knowhas goals related to your health
, related to your fitness weightloss, building, muscle,
learning what to eat, justimproving yourself right,
because if you're not investingin your physical well-being each
and every day, in your health,you're going to decline rapidly
and you're not going to achievethe life you want.
Because when you have a strongbody, when you have energy, it
(02:27):
correlates to confidence, itcorrelates to belief in yourself
, it correlates to disciplineall the attributes that you need
to create success in your life.
So let's get into it.
Zimmy's the man behind the lens.
What's the first question,zimmy?
How do I lose fat and buildmuscle at the same time?
So how do I lose fat and buildmuscle at the same time?
So how do I lose fat and buildmuscle at the same time?
You know, some people will tellyou it's impossible to do that.
(02:48):
Either your body is buildingmuscle or burning fat, like
either in a surplus or you're ina deficit.
A surplus means you're eating alot of extra calories, you're
working out, you're putting onmuscle, but you're going to put
on body fat too.
A deficit means you're eatingless calories, you're cutting
calories, so you're going tocompromise some muscle to burn
through body fat.
But I have built muscle andburned body fat at the same time
(03:09):
.
I've done it.
Right now, I'm 5% body fat.
I weigh 209.
And I maintain this physiqueyear round.
Now, the way you do it is, yougot to focus on building muscle
first and foremost, so you gotto put yourself in either
maintenance mode in yourcalories or a slight calorie
surplus to where you're able topack on muscle and you're
hitting the gym four or fivetimes a week, lifting with
(03:30):
intensity, doing intenseresistance training like taking
your muscles to failure everylift for an hour each and every
day, right.
And then you got to have yournutrition completely dialed in
right.
Everyone's body's a littledifferent, but generally, if you
structure your nutritioncompletely dialed in right,
everyone's body's a littledifferent, but generally, if you
structure your nutrition thisway that I'm about to share with
you and you do the resistancetraining I just shared with you,
you'll pack on muscle and yourbody will burn through more body
(03:53):
fat, and I'll explain to youwhy.
But the best way to structureyour calories is figure out how
much calories you need to eatper day to maintain your body
weight.
If you want to add muscle,maybe you got to do a slight
surplus, right.
The way that you figure out howmuch you should be eating daily
just to maintain your physiqueis multiply your physique times
(04:15):
15.
That's your total calories perday, your weight, your weight,
times 15, okay.
So once you have your totalcalories per day, then you want
to be consuming 40% protein, 40%carbs, 20% fat.
Do the math.
It's a simple equation.
You can figure out how manycalories per day, how much
protein, how much carbs, howmuch fat.
If you hit those numbers dailyand you're strength training
(04:35):
four or five times a week, sixtimes a week, with intensity,
what's going to happen is you'regoing to pack on muscle and
when you put muscle onto yourframe, it it it costs a lot more
in calories to maintain muscle,and what I mean by that is when
you have muscle on your frame,the food you're eating is going
to maintain and grow that muscleand your body actually starts
to reduce your body fat.
(04:56):
It starts to use your body fatand burn it as fuel.
While you sleep, you know, posttraining, while you're out on a
freaking walk with your dog andyour chick, like, your body
composition changes over time.
So this is how you actuallybuild muscle and burn body fat.
It's not like you're doing itat the exact same time while
you're in the gym, you know, orthe exact same time while you're
doing cardio.
(05:16):
It happens over a prolongedperiod of time when you're doing
consistent resistance training,taking your muscles to failure,
and your calories and macrosare dialed in, you change your
body composition.
So then, as over time, as timegoes, your body needs those
calories to maintain your muscleand is burning through the body
fat.
As long as your calories are onpoint, this will happen.
(05:36):
Next question what's the bestworkout routine for beginners?
Best workout routine forbeginners?
Well, again, like, it dependson your goals.
If you've never gone to the gym, you've never worked out, you
can start with some total bodyworkouts, you know, three times
a week.
Or you can just jump right into, like machines and targeting
(05:57):
each muscle group one day a week.
I mean, I don't know, dude,when I go after something, I go
with everything that I've got.
So I'm not the type, even ifI'm't know, dude, like, when I
go after something, I go witheverything that I've got.
So I'm not the type, even ifI'm a beginner, to just like
take it easy, like I want tojump into the intermediate level
right away.
So if you're a young guy and youhaven't worked out but you want
to transform your physique, getaround a group of guys who are
(06:17):
experienced, who are lifting,and work out with them, and let
them teach you what to do.
They're going to jump you rightinto their more advanced
routines.
They're probably doingbodybuilding routines where
they're doing like a push day, apull day, a leg day, and the
thing is you're not going to dothe same weight as them.
You might not be able to do thesame reps and the same
intensity right away, but getyourself at that level as
(06:38):
quickly as possible.
If you're working out withthose guys, they're going to
help you advance much quickerthan if you go around the gym
and just pick some randomroutines and some machines to do
right.
And if you want a structuredprogram to follow, go to
unstoppable365.com.
That's my company.
We have programs starting at$49 a month, $297 a month and
other programs that will helpyou to sculpt your ideal
(07:00):
physique with the right workoutstructure on our app, the right
nutrition to follow, workingwith me and my team members.
We even have a dietician onstaff.
That's how you're going to getthe best results the fastest.
How much protein do I need daily?
How much protein daily?
Again, people say, oh, you need0.8 grams per body pound.
(07:20):
Some people say you need a gramper body pound.
I do 300 grams of protein a dayand I'm 209.
But I think if you're hitting agram of protein per body pound,
wanting to build muscle andchange your physique, I think
that's a good place to start.
What you'll find is gettingthat much protein every day is a
fucking challenge, and that'swhy people don't have great
(07:40):
physiques because they eat a lotof carbs and a lot of fat and
very little amount of protein.
So, number one you have toprioritize hitting your protein
goal every day.
You have to know what that goalis.
Let's say for you, you weigh200 pounds and you want to build
out your physique.
You got to get 200 grams ofprotein a day minimum.
This means, if you're eatingfour times a day, that's 50
grams of protein per meal.
(08:02):
So you have to have that mindset.
Then you have to plan out aheadof time.
What am I eating for these fourmeals?
Is this food prep Like?
Am I taking it with me to work?
If you don't do that, you'regoing to end up getting the gas
station cheeseburger or eatingthe food that your company's
serving at lunch.
You're not going to hit yourprotein goals.
You're not going to see yourbody change that fast.
(08:27):
So that's the main thing, ismaking a priority, okay, and
then you know, plan ahead.
And lastly, you got to tracktoo.
If you're not using my fitnesspower and app to track your
calories, you're not going to behitting your, your macros on
point.
You're not going to see yourgoals.
Your results come as fast youjust won't.
No, no, carbs are not bad at all.
It just depends.
Again, everyone's body type isdifferent, everyone's goals are
a little different, everyone'sstarting point is a little
(08:48):
different.
If you're super overweight,like you, have one 200 pounds to
lose, stuffing your face with abunch of carbs probably isn't
the best idea.
But, like for me, I eat three400 grams of carbs a day.
Carbs fuel me from an energystandpoint in the gym and
post-workout for recovery, butit's also the types of carbs you
consume.
All I eat is oatmeal, rice andpotatoes.
(09:10):
I don't eat breads.
I don't eat processed foods.
I don't eat sugars.
I eat fruit.
That's a form of carbs, but Ieat carbs before I work out,
after I work out and thenincrementally throughout the day
and I track all my calories.
So the amount of carbohydratesI eat in comparison to protein
or fat, it fits in the rightratio, like there's a formula
here, right For me personally, Ieat 3000 calories per day,
(09:33):
roughly 300 grams of protein,300 grams of carbs and 70% fat
roughly in those ranges.
Those are the numbers that Iseek to hit every day.
I strength train in the gym,resistance training, five times
a week and I do cardio in theform of walking three or four
times a week for an hour.
That's my blueprint right nowto get in the best shape of my
(09:53):
life, but I'm 13 years in themaking.
I spent 13 years buildingmuscle, getting my body fat
really low.
Now I'm able to maintain thisphysique year round with those
detailed variables.
So to answer that, no, carbsare not bad, but based on your
goals again, based on yourweight, based on your activity
level and then the form ofcarbohydrates.
(10:14):
Those are all the things thatyou need to understand.
Can I eat junk food and stillreach my goals?
Yeah, you can eat junk food andstill reach your goals If you
track your calories.
You could have Sour Patch Kids.
You could have freaking icecream.
You could eat junk food andstill reach your goals If you
track your calories.
You could have Sour Patch Kids.
You got freaking ice cream.
You could have anything thatyou could think of Donuts Again.
If you're doing that stuffevery day, not the best for your
body and your health.
(10:35):
But if you're trainingconsistently and you're active
and you have a couple of donutsone morning or it's your
daughter's birthday and you havebirthday cake with her, it's
not going to compromise yourresults.
As long as you're not going wayover your calorie number, right
the number of calories you'resupposed to consume per day
consistently, you're not goingto see it sabotage your results
that much.
In fact, I remember there wasthis influencer.
(10:56):
He's a fitness guy and heproved that you can get shredded
as heck eating McDonald's everyday, and he would like go to
McDonald's and get a McFlurrypre-workout or he would, you
know, have chicken nuggets laterin the day.
He ate McDonald's every day andhe was literally shredded to
the bone.
But he was tracking all hiscalories, so all his macros were
pretty on point.
(11:16):
Now you don't want to put thatstuff in your body just from a
health standpoint, but it'sdefinitely possible to get
shredded and eat junk food.
Here's the hard part.
It's definitely possible to getshredded and eat junk food.
Here's the hard part.
Those types of foods the sugarysnacks, desserts, the salty
snacks, the processed foods areso addictive that it's very
impossible for most people tohave a balance there.
(11:37):
Most people over consume andthey sabotage the results
because of that.
So for me personally, I cut outdessert three years ago.
I said I'll never eat it again.
I never will.
It doesn't serve a place in mylife.
I ate plenty of dessert as akid.
I don't need fucking cake andice cream and stuff.
I'm not a little kid anymore,like I'm on a purpose driven
path and that stuff doesn'tserve me.
It doesn't bring me joy, so Idon't do it anymore.
(12:00):
You don't need supplements tobuild muscle.
The word supplement meansadditional.
Okay, no supplements are goingto get your results for you Like
.
Guys think that if they takesupplements they're going to
magically grow muscle.
Right, peptides are likebecoming more popular.
Now I talk about peptides andguys will think that if they get
certain peptides it's justgoing to melt body fat off of
them and put on muscle.
(12:20):
Dude, they're supplemental.
They're supplemental to whatyou eat and your training, your
gym routine, your fitnessprogram that you're going on,
that you're running, and yournutrition is the foundation for
your results.
Before I ever took anysupplements, any peptides,
anything at all, I was walkingaround at 192 pounds, 7% body
(12:43):
fat, consistently for years.
That was my physique and Imaintained it.
I would run, I would do cardio,I'd lift and I was disciplined
with my nutrition.
Now I've been experimentingwith peptides over the last year
and it has taken me to anotherlevel because I'm recovering
faster.
I've noticed that my musclesare becoming even more defined
(13:03):
because I'm already super low onbody fat, but right now I'm 5%
body fat, 209.
I'm lifting five, six days aweek and recently I've been able
to add cardio back into myroutine, which has been huge
because I have a busted rightknee, no cartilage in my right
knee and a torn meniscus for twoand a half years from all the
endurance training I used to do.
So until I get that fixed, I'mgoing to go and do some stem
(13:24):
cells and stuff to see ifthat'll fix it.
I couldn't do any cardio, Icouldn't do anything.
I had to stop running, I had tostop the Stairmaster.
I can barely do the ellipticalwithout my knee ballooning up
and swelling up.
But recently, by taking BPC-157, which helps with inflammation,
and starting to walk again,I've been able to get back into
(13:46):
cardio and be pain free.
So that's when the peptides andthe supplements help immensely,
because it's reducedinflammation in my body and it's
allowed me to get back to theactivity level I want.
So if you're somebody thatwants to experiment with
supplements, the main stuff youneed is a daily multivitamin
fish oil and then from fromthere you can start to look into
(14:06):
peptides that the most researchone that has the greatest
benefit that I've experienced uh, is BPC one, five, seven, which
helps with inflammation.
It helps your gut health A lotof people that have aches and
pains throughout their body.
It diminishes that pain overtime because it's helping you
fix your gut health and your guthealth, when it's compromised,
creates inflammation throughoutyour whole.
(14:47):
Is intermittent fasting betterthan eating multiple small meals
?
Medium-sized meal every threehours?
That's because I work out atfive in the morning.
I'm not going to wait until 12pm to eat a meal.
So what it comes down to is isit conducive to your results?
Is it going to get you resultsand can you make a lifestyle out
of it?
If you can't sustain it formultiple, multiple years or
decades, don't do it.
If you're somebody that wantsto lose a bunch of weight right
(15:10):
now and you can do intermittentfasting and then, when you get
down to your goal weight, maybeyou go on maintenance mode.
Great, that's fine.
I know people who have donethat, but intermittent fasting
for most people is notsustainable.
So what I'd say is why don'tyou eat small meals every three
to four hours and pick out theright breakdown of
macronutrients?
Eat healthy, whole foods, andyou're going to lose weight like
(15:32):
that as well.
They both will get your results.
It just depends on what can youconsistently do.
One of the biggest myths is dowomen get bulky from lifting
weights?
Do women get bulky from liftingweights?
It's really hard for anybody toget bulky like you got to put
in the freaking work.
One of the funniest things iswhen guys sign up for my program
or they reach out for coachingand they're like dude, I don't
(15:54):
want to get as big as you andMatt Fleming, I'm like
motherfucker, you couldn't getthis big if you tried.
Right, that's a joke Like.
What I'm saying is it takes alot of effort and specific focus
and how much you're eating andthe training you do to get big.
For women, it's nearlyimpossible to get big and bulky.
The women that you see that dobodybuilding shows and they're
(16:16):
all big and bulky and manly.
No, women really typically wantto look like that, first of all
.
Second of all, a lot of thosewomen are experimenting with
things that enhance them.
They're taking anabolics andstuff like that and they're
training like bodybuilders everyday and they're eating a lot of
protein, a lot of calories.
That specific goal requiressomething specific to do to
(16:37):
attain it right.
So if you're just a woman thatwants to build your physique to
the point where you feelconfident, you want to sculpt
your physique right.
You want the nice legs and nicearms, you want to lose belly
fat, all you do is eat the rightamount of calories, get in the
gym and strength train and youjust don't do a surplus of
calories and you know your, yourtraining is going to be
specific to your goals.
But what I'll tell you is, ifyou're a woman that wants to
(16:59):
feel more confident in your body, the best thing that you can do
is lift weights.
Lifting weights will sculptyour physique.
Not a bunch of cardio, notstarving yourself, not all these
fad diets out there, notfucking yoga or Pilates or all
these different things that aretrending dude.
Lifting weights free weights inthe gym, three, five times a
(17:20):
week for you, and eating theright amount of calories every
day protein, carbs and fats willsculpt your physique and you'll
love the way you look and feel,hold on real quick.
This is why having a coach anda program to follow is so
important, because then you geton the right program based on
where you're at and the goalsyou want to achieve, and you're
not listening to all thisnonsense and you're not wasting
your time doing stuff that's notgoing to get you results.
(17:44):
Can you be overweight and stillbe healthy?
Can you be overweight andhealthy?
No, you can't.
Being fat is so detrimental toyour health you can't.
Being fat is so detrimental toyour health like every, every
part, every biomarker that thatrepresents health is going to go
down when you carry excess bodyfat.
It's not good.
You're going to develop allthese problems.
(18:04):
Your blood pressure is going tobe higher.
You can become pretty diabetic,which that's going to kill you
earlier and compromise yourhealth like across the board.
It's going to restrict you inyour lifestyle and compromise
your health Like across theboard.
It's going to restrict you inyour lifestyle and compromise
your health.
So anybody here's the problem.
Like in society, nobody wantsto have their feelings hurt.
You can't say anything that'sgoing to hurt someone's feelings
.
So if you have this personthat's super fat, you know.
(18:27):
You got to be able to call themout a little bit and provide
accountability for them.
They don't want to be that way,but because society doesn't
want to hurt anyone's feelings,we're condoning certain behavior
that's detrimental.
It's not okay to be fat andoverweight.
You see these billboards nowwith plus size models.
Fuck that.
Let's have a higher standardand let's show people what to do
to get you a healthier bodythat has energy, that provides
(18:48):
them with that they're vigorous,that their vitality, like
everything about them, improveswhen they're in a healthier body
.
So let's not lie to each other.
Are cheat meals helpful orharmful?
Cheat meals, I do a cheat meal.
I mean you call it a cheat mealonce or twice a week.
I'll have like a day where Ijust go over my calories like a
thousand or 1500, because whathappens is your metabolism gets
(19:12):
so efficient, like when you'reeating.
Let's say, for me I'm eating3000 calories a day.
For me that's not a lot.
Let's say you're eating 2000calories a day or 1500.
Your metabolism gets so used tothat amount of calories and
just running like a machine, youcan plateau a little bit.
So what happens is when youthrow a cheat meal in once a
week.
You jack your calories way up.
Your metabolism just goes intooverdrive.
(19:33):
It just keeps it runningefficiently.
Like the other day I went toIn-N-Out and I got two, four by
fours, and a double double.
And this was at the very end ofthe day, so I already had 3,000
calories that I'd eaten, andthen I ate that on top of it.
It put me at like 5,500.
Every day when I wake up andI'm fasted, I'm roughly 206.
That's my weight right now.
(19:54):
The next morning after I atethat meal, I was 205.
How does the math add up there,right?
How can I wake up every daywhen I'm eating 3,000 calories
at 206, and then, right beforebed at 9 pm, I ate two 4x4s from
In-N-Out and a Double-Double,and I woke up the next day at
205?
Well, that's because yourmetabolism cranks into overdrive
(20:15):
to process all those calories.
First thing it does is shuttlesas much of those calories into
my muscles for repair andrecovery as possible and growth.
Next thing it does is mymetabolism revs up in overdrive
to process all those calories,right, and then thermogenesis
kicks, in, which, if you've evereaten a really big meal or you
(20:35):
get the meat sweats, as theycall them.
That's what's happening.
It's thermogenesis yourmetabolisms and overdrive to
help process all those excesscalories.
And so, yeah, I think a cheatmeal once or twice a week is
good from that standpoint, alsoa psychological standpoint.
If you're just eating chickenand rice I eat a lot of ground
beef and rice, oatmeal and eggwhites and then you have a big
old burger once a week, or somesushi, or, for me, like some
(20:57):
barbecue, like maybe a ribeyewhich is super high in fat it's
like 1200 calories for a big 12or 14 ounce ribeye.
Like it's satisfying, you know,and you earn that.
You earn that you use thosecalories towards your goals
anyway, or your results, andthen you just keep moving
forward.
But then you got to maintainthe discipline.
You can't let one cheat meal aweek turn into three, four or
(21:19):
five.
That's when you sabotageyourself.
Should you train to failureevery set?
You know, most sets, most setsI mean this is and again, like
it depends how long you've beentraining what your goals are.
You know, do you have strongjoints?
(21:41):
Do you have strong muscles?
Like, is your form good, Right?
So the question was should youtrain to failure on a set every
single time or not.
You know, I think that you haveto be attuned to your body and
if you're dealing with littleinjuries and stuff like that,
you got to be cautious.
But the way that you buildmuscle is you rip it and so it
grows back stronger and bigger.
(22:01):
So how do you rip the muscle?
Well, you take it to exhaustion, you take it to failure.
There's a couple of techniques.
I like to do that.
Let's say, for instance, I'mdoing chest.
Today I did bench press threesets.
First set's heavy, less sets,less heavy.
Third set is lighter, right.
Well, on that third set, whatI'll do is, let's say, I hit 10
reps, I'll drop weight and I'llkeep going for 10 more reps.
(22:23):
So I did 20 total reps and I'mtaking that muscle to failure.
But what I'm doing is I'mreducing the weight.
So I'm reducing that tension onmy shoulders, right, my rotator
cuffs, and I'm reducing thelikelihood of getting hurt.
Another thing I'll do is havinga spotter there.
If you're doing bench press orother lifts and you have someone
helping you on a couple extrareps, you're getting those
couple extra reps, takingyourself to failure, but the
(22:45):
risk of injury is minimizedbecause you have someone kind of
helping you with the weight.
So I don't always go to failurea hundred percent of the time,
but most of the time I do withmy lifts.
That's how you get results.
You got to push yourself, yougot to push yourself.
If you're somebody that's justhitting 10 reps, like I, see
this happen all the time Guyswill come into the gym and work
(23:07):
out who are in my coachingprogram, whether they're here,
local or they're throughout theUnited States, and they'll be in
Santa Barbara.
They'll be like hey, sean, Iwant to come work out with you
and Matt Fleming, what time canI be at the gym, can I work out
with you?
Most times I see thoseindividuals when they work out
they don't have intensity andthey think because you're
supposed to hit between eightand 12 reps to build muscle
that's what everyone saysThey'll have a weight let's say
they're doing bench press orsquats or curls and they'll stop
(23:29):
at 10.
And I go why did he stop at 10?
I was watching you, why did youstop?
You could have done like 15 or20.
Like, oh, I thought I wassupposed to hit 10.
No, you're supposed to bemoving away, or generally, eight
to 12 reps is all you could do.
But if you could do 20 reps andyou stop at 10, you're not
going to get the results thatyou would have gotten if you
pushed all the way to 20.
(23:49):
Like, you got to push yourself,you got to really push yourself
.
So those muscles are screaming,they're pumped full of blood
and you're exhausted andfatigued by the time you leave
the gym.
That's how you get results.
Personal trainers Do you need tolook fit to be credible?
Absolutely Fat personaltrainers are a joke.
(24:12):
Get another job or go get inshape before you want to teach
other people to do something youhaven't done.
You're a scam artist.
You know.
You're a charlatan.
Like, think about what if youhad a school teacher that never
went to school?
Like, would you listen to them?
Would you expect them toeducate you?
No, it's ridiculous.
I knew a trainer when I wasdoing in-person training, like
six years ago, when I first camehome from prison and I'd see
(24:33):
him in the gym and he was fatand out of shape and I was like,
damn, that is freakingembarrassing.
And I was shocked to see thathe had a couple of clients.
If you're a personal trainer ora fit pro or someone selling
anything, you need to be the preexemplary individual in that
field, like, have the bestphysique, have the best
nutrition, you got to betop-notch man.
(24:54):
That's one of the things I loveabout just my business the
online space, personaldevelopment, coaching everything
I do it compels me to be theabsolute best.
Every day I want to be the bestcoach.
That means I want the bestresults out of anybody that you
could choose.
That's how you promote yourbusiness.
That's how you promote yourself.
It's with results.
So, yeah, if you're a personaltrainer or you know one that's
(25:14):
out of shape, fire their ass andshare this episode with them.
Should kids lift weights?
Kids, yeah, they should liftweights.
I think kids should focus oncalisthenics, though, until
their body's developed andthey've gone through puberty.
My son Mason's 14, going on 15.
His body's changing a lot.
He's gotten super tall and lean.
I have him work out a littlebit with weights, but more
(25:37):
focused on running pushups.
He's a great runner.
My son Preston's four and I justordered him a little child mini
lifting set.
Instagram gets me with all thisstuff right.
I see an ad.
I'm like that's badass, I'mbuying it and it just came the
other day.
It's in the garage.
I got to set it up, but it'ssuper light weights, like
they're so light, but it's abarbell, these hollowed out
weights that go on the end.
(25:57):
Then he has a couple lightdumbbells and here's the thing,
man, he wants to be like dad.
He sees me working out in thegym.
He knows that I train every day.
He wants to do it.
So I think they can get injured.
I think they just oftentimeshave bad form and that can lead
(26:17):
to injury.
There's a lot of things thatcan happen.
So focus on body weight andcardio, right, go running with
them, go ride your bike withthem, do push-ups, do sit-ups,
do air squats.
That's going to build musclewithout putting so much pressure
on the joints and leading toinjury.
This one will probably triggerpeople muscle without putting so
much pressure on the joints andleading the injury.
(26:38):
Is body positivity making peopleunhealthy.
What does that mean?
Oh yeah, the worst thing youcould do is tell a fat person
it's okay to be fat.
Like society is all backwards,right, so society doesn't want
to hurt people's feelings, likeyou have to be politically
correct.
That's so damaging to peoplebecause you know empathy without
accountability is enabling andso people are going to die early
(27:02):
and live worse lives becauseyou told them it was okay to be
fat.
Like, let's be honest, a kid onthe playground who's fat,
growing up is going to getpicked on.
They're going to feelself-conscious, they're not
going to have the energy to runaround and play with the other
kids.
That's the worst thing, and soshame on that person's parents
first of all.
When I see kids who are obese,I get so frustrated and upset
(27:24):
and angry towards their parentsbecause that's preventable and
you're compromising thatperson's self-worth in their own
mind for the rest of theirlives.
Fat people aren't bad people.
They've made decisions thathave led them to being a lesser
quality version of themselves.
They probably have trouble withself-control.
They probably have addiction tofood.
They probably have some otheremotional stuff deep down inside
and they're using the food tomask it.
(27:44):
When I deal with adults whostruggle to eat clean,
oftentimes they have addictionto food and the psychological
background or the psychologicaleffects that led to that is very
similar to a drug addict or aporn addict.
It's all the same stuff.
I've overcome addiction, so Iunderstand to an extent that
(28:04):
person's ailment and situation.
How to rewire the brain to fixthat?
Chances are there's somethingfrom childhood or growing up,
that they went through, thatthey haven't dealt with and
processed and they turn to foodas a coping mechanism because
it's more socially acceptable,it's, it's more available to
them, it tastes freaking goodand it's something we do every
day.
We eat so people don't look atyou the same way as if you're
(28:27):
putting a needle in your arm orstuck to your screen staring at
porn all day.
But, dude, internally andpsychologically it has the same
effects, if not worse.
Like you're a slave to yourcravings.
You get into a body that youdon't love.
You become someone you don'tlove, and so then you keep
eating.
That's on the one end of thespectrum.
That's the most extreme case.
But a lot of people in milderforms suffer from that addiction
(28:50):
to food and that copingmechanism, that process I just
shared.
So society needs to discuss thismore and talk about this more,
not put up billboards of fatwomen in underwear saying, oh, a
plus size body's okay.
No, it's not.
Those women don't even believethat.
They would rather be in aslender body with energy and to
feel sexy and attractive.
(29:11):
And to feel sexy and attractiveLike gaining fat is a byproduct
of making bad decisions andbeing lazy.
It just is.
You don't have control overwhat you eat and you don't have
the motivation to go move yourfreaking body.
Now there's some people insituations like you got two
broken legs or you're in awheelchair or your thyroid's off
or your metabolism.
We're like there's situationswhere people can't control it as
(29:33):
much.
I get that, but 90 plus percentyour steroids off or your
metabolism.
Or like there's situationswhere people can't control it as
much.
I get that, but 90-plus percentof people that are overweight,
it's a choice and they've doneit to themselves and it's
preventable and it's gonna lowerthe quality of their lives.
So don't condone it.
Don't give them a pat on theback and say it's okay.
We want to coach and help andinspire these people to be their
best.
That's what it's all about.
So remember this Empathywithout accountability is
(29:56):
enabling.
If you do that for your sonwho's a drug addict, or your son
who's stuffing their face withTwinkies, if you do that for
your friend, your colleague,your significant other, you're
not helping them, you're makingit worse.
So you got to bring this toattention and create open
dialogue.
They don't feel ashamed and yousupport them, but they also
feel encouraged to change, willencourage to change.
(30:21):
Can alcohol be part of a fitlifestyle?
Well dude, if you drink you'renot going to be healthy.
Even new research shows one ortwo drinks a week is detrimental
, especially to brainfunctioning long-term.
So if you drink alcohol, you'recompromising your health.
Now, if you want to be fit, ifyou want to look shredded, if
you want to have muscle, youcould still drink and do that.
I know a lot of guys that havecocktails and they're fit, and
(30:43):
there's a lot of people that areinfluencers or celebrities that
are fit.
They can have drinks once in awhile.
For me, it's a personal choiceto stay sober.
Alcohol just doesn't fit in myequation for the life I want to
live and the person I want to be, and honestly I'm so grateful
that my wife's sober and I'msober and my children like to
this day, like my daughter,scarlett six, she has no idea
(31:03):
what alcohol even is.
She's never asked about it.
She's never seen me or my wifealtered.
She's never been around adultswho are altered because we don't
live that way.
That's just not in the equationfor my life.
That's not who I want to be,not the type of father or leader
I want to be, and so for me,sobriety is a superpower.
It's one of the reasons I'vebeen able to build this success
in my life is because Icommitted to a life of sobriety
(31:25):
13 years ago.
And here's the last thing Mostof you listening who aren't
sober.
If you were, your life would bebetter.
Do you need cardio to lose fat?
You don't need cardio to losefat.
If you just eat in a caloriedeficit or track your calories
and lift weights, you can lookjacked and shredded.
However, I was about 7% bodyfat six months ago and around
(31:49):
the same amount of muscle mass,and I started doing walks long
walks, 60 to 90 minutes, threedays a week and I dropped down
to 5% body fat and I slightlyreduced my calories.
But I do think it depends whereyou're at on your journey for
your health and fitness.
Like if you have a bunch ofweight to lose, I'd say get your
ass on the treadmill every day,or the Stairmaster for like
(32:12):
every day, or go on long bikerides.
Like that.
Cardio will help you burnthrough a lot more calories and
body fat, but you don'tabsolutely have to have cardio
to get shredded.
It does help, though, andhere's the one thing, like when
you get low on body fat.
You know most of you guys justneed to get your ass to the gym
(32:33):
consistently and eat right andyou'll get results.
But once you get low on bodyfat, if you want to get that
like extra defined, look, it'snot going to be a ton of cardio,
it's not going to be likeintense cardio, it's the
opposite.
For me it's a 60 minute kind oflike mildly casual walk three
times a week.
That's got me down to the mostshredded physique I've ever had,
on top of the strength trainingthat I do pretty much every day
(32:56):
, and calories are on point 100%.
Should gyms ban phones toimprove focus?
I mean they could, but I thinkpeople just need to have more
self-control.
Like people spend so much timeon the phone in the gym.
(33:16):
And when I go to the gym it'sto be able to be in the moment
and not worry about work or mychallenges and problems in
fucking life and bring stressinto that world.
I go there to just be in themoment man, to get my heart rate
up, to get those endorphinsgoing, to push myself in my
workout.
I wouldn't say it's an escape,but it kind of is Like I'm
(33:40):
escaping from all the millionsof fucking things I have to
think about and do every day.
Last thing I want to do is pickup my phone.
However, I run a business usingsocial media and sometimes I
get ideas for content, orsometimes there's a message from
a team member.
I get an idea about a message Iforgot to respond to and I'll
be on my phone, but I try tominimize it.
If I'm in the gym for an hour,I try to be on my phone zero
minutes at the most, like threeminutes accumulative throughout
(34:03):
the whole time.
But I love to just put myheadphones in, set my phone on
the other side of the gym andjust work out.
That's my favorite thing to do.
Pre-workouts yeah, I mean, theycan be dangerous.
I did my blood work a year agoand one of my liver enzyme
counts was high and I go damn.
You know dr jay, who's mydoctor and one of my partners in
(34:24):
unstoppable 365.
I'm like why is my liver enzymehigh, that count?
I'm sober, I don't do drugs, Idon't do anything like.
I live a clean lifestyle, andhe's like well, it could be.
You know one of the supplementsyou're taking some of they're
not regulated by the FDA.
I was taking Animal Pack at thetime, which is like a
multivitamin and he goes, or thepre-workout you take.
I was taking Bucked Up.
I like Bucked Up the companybut there's artificial
(34:47):
sweeteners in there and there'sadditives that can cause
inflammation.
It can cause those liverenzymes to get the count to
raise.
So I switched my pre-workout Iforgot what the name of the one
I take is but there's a lot lessingredients, less caffeine.
It came recommended from mydoctor, dr J, and I cut out all
(35:08):
the supplements and I wasn'ttaking a bunch.
I was taking the animal pack,which are multivitamin you can
get on Amazon and then likestrong reds and strong greens,
which a lot of people take.
But I started taking the stuffthat Dr Jay recommended.
So the multivitamins I get noware from his pharmacy that he
works with Everything down fromlike fish oil to the
multivitamins.
(35:28):
Anything I take is sourced fromthe best place possible, because
the FDA doesn't regulate thesupplement industry.
So what they do is they add alot of filler into their
products and there's only like10% of the active ingredient in
the product itself.
They slap the label on rightand they sell it to you.
But that filler that they addand the artificial sweeteners
(35:49):
and flavors, it's not good foryour body.
And if you're takingpre-workout every day, you got
to think man, I'm putting thisstuff in my body every day, so a
lot of you would do better justto go to black coffee or
espresso rather than all theseghost energy drinks, these
pre-workouts, these bangs Likethat's just not good for you.
Do fat burners actually work orare they a scam?
Fat burners are a scam, like godo some meth or just work out
(36:13):
and track your calories and stoplooking for the cheat code.
There's no cheat code in life,man.
And those of you that takeOzempic too like you're going to
regret it later on when yourkidneys are failing, you have
fricking pancreatitis and, likedude, look at the symptoms.
Like you don't need Ozempicbecause you need to learn the
mindset and the habits to get ahealthy body and to keep it.
(36:34):
That's the main thing you needto focus on.
So it takes longer and there'smore work involved, but that's
how you get results.
Okay, that's a wrap.
So look it.
We just did a quick little Q&Aabout health and fitness.
If you found this episodevaluable, please go share it
with somebody.
Tag them in it, whatever yougot to do, but if you're ever
(36:55):
interested in fitness, nutritioncoaching, mindset coaching.
That's what I do.
You can go onunstoppable365.com, check out
our website, my team members,and shoot me a message too.
I'm on Instagram Sean S-E-A-N.
Underscore crane.
Underscore.
Official on Instagram andFacebook Sean Michael Crane.
Any questions, any feedback,anything at all.
(37:15):
If you're interested incoaching, reach out to me.
I'd be happy to have aconversation.
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