In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best strategy to lose body fat and build muscle mass, the weight training that endurance athletes should focus on, the value of heart rate variability, and what to do if you are in a slump.

- The random hour with Mind Pump. (4:45)
- The challenges of gamifying fitness. (7:25)
- The power of your brain and losing weight in the process?? Just ask a grandmaster chess player. (14:58)
- Recapping Justin coaching his first flag football ‘jamboree’ with his kids. (21:20)
- How using cordyceps can increase stamina and help with heat accumulation. (27:00)
- Mind Pump reviews The Game Changers documentary. (30:03)
- J.J. Abrams signs an exclusivity deal with WarnerMedia reportedly worth $250 million: Will the future of the streaming wars be a la carte? (40:02)
- Sal goes Vuori shopping. (46:25)

#Quah question #1 – What’s the best strategy to lose body fat and build muscle mass? Focus on body fat reduction first or a combination of both which seems difficult with a caloric restriction or surplus? (48:18)
#Quah question #2 – Would it be better for an endurance athlete to focus on heavy weights/low reps and even plyo’s or light weights/higher reps? (59:13)
#Quah question #3 – Can you discuss your opinions on heart rate variability and new trends tailoring to HRV? Is it valuable or a waste of time? (1:06:08)
#Quah question #4 – Have you ever been in a slump in the gym or in life? If so, how did you get out of it? (1:19:41)

If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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