25-30% Body Fat: Start with low-intensity steady-state (LISS) cardio to build endurance without putting too much strain on the body. 20-25% Body Fat: Incorporate moderate-intensity steady-state (MISS) cardio to burn more calories and improve cardiovascular health. 15-20% Body Fat: Combine high-intensity interval training (HIIT) with MISS to maximize fat loss and preserve muscle mass. Under 15% Body Fat: Focus on HIIT and active recovery to maintain a low body fat percentage while building muscle.
Why the hype? You guys must have no idea about training at all. This knowledge is literally decades old. My Polar watch with heart rate monitor had this Zone setting more than 20 years ago. 😂
@fj_s I'm 50 and just started my health journey for the first time in my life. So, yes, all of this is new to me and it's quite timely. I have so much ground to cover and ill do it on my own.
@@fj_s and? Do you want a cookie? Can people not learn new things a million things are decades old, but you don't know them, right? Real gym bro behavior(degrading)
This might be the greatest video on cardio for fat loss I’ve ever seen and just one of the best fitness videos I’ve ever consumed. Omg keep up the great work. I am down 20 lbs of fat in 4.5 months and I got 10 more to go to get to my ideal physique so this video was really really helpful
@@fj_s It's still helpful for beginners looking for an answer to the type of training they should do for fat loss. Dr. Mike does a great job of making the information easy to digest. It is way too easy for anyone to get overwhelmed by all the misleading and/or contradictory information out there.
Switching from traditional cardio to strength training, high protein and walking instead completely has transformed my physique. Now 36 I'm in the best shape of my life 😊💪🔥
@@kc-jv1rn well it's been a lifestyle change over years, but lost 10 kg or 22 lbs when I tried aggressively for 3 months, so definitely possible. Then it's about maintaining ☀️
I started with IMF and averaging 6000 steps per day since September 2023. I went down 30lbs by March 24. I slowed down on purpose because it was going so fast I was afraid it would be hard to maintain and I'd gain it back quickly. Now I'm at 7000. My new goal is to get to avg 8000 steps daily and tomorrow I start HIIT 2x weekly to cut the last 20-25lbs. I've kept that 30lbs off since March and my body feels like this weight is my new set point, so now im ready to push it. Thanks Dr. Mike!💯🙏🏽 Your fitness recs and meals plans have helped me change my life! My doctor says i can be off blood pressure meds by October if i keep it up! 🎉🥳🎉
Dude, as a man who stores all of his fat in his thighs lovehandles belly en butt, I have tried so may things. I was fit once and never appreciated it. I started going to the gym about 12 years ago. on and off. I am trying to get back in shape, this helped me alot. I never appreciated the way I looked when I was about 15kg lighter then I am right now... also started HIIT right away. Always, everytime I would burn out, not reaching my goals. I am determined to do it now, eventhough summer has already started, I have my eyes set on next summer! Thank you for the incredible advice!
No one has explained when to start integrating HITT and why! Nor broken it down into these steps. Excellent content and one I screenshotted many many times! Thank you!❤
Walking 4-6 hours a day 5 days a week - 45 minute run once a week - rest day, resistance training on all 7 days… I’m not science inclined but this has made me feel 16 again.. skin is growing and I’m eating clean. 300 lbs down to 175 lbs, but I’ve gained so much muscle it’s crazy. Visible abs, chest and shoulders defined. It’s not easy but making it a lifestyle has paid off because now it’s my normal. I’m 5’9”. Over time my loose skin has gone away, it’s possible yall best of luck to anyone starting!
I am happy for your progress but I simply cannot imagine how one can walk 4-6 hours EVERY DAY having a job and household chores, sorry😅 And of course if you walk so much each day you will lose LOTS of extra weight. Anyway, good job I am just jealous😉
Cardio I got into within last year started at 7mph at 5% incline then I switched to doing 10% incline at 9.5 minutes/mile. Newest cardio I do is getting 20% incline at 14 minutes/mile for 2-2.5 miles. In last 54 weeks I have dropped almost 50 pounds from 205 to as low as 156.
"I graduated from a top 200 university" is giving "My name is Nathan Fielder, and I graduated from one of Canada's top business schools with really good grades"
@@abadjavy you could do the same. I am probably more productive than you are, I don't have time to watch a long ass video, most of which doesn't apply to my body weight. Be productive bro
@lizgerman8568 except people with big channels don't read comments unless they get a lot of upvotes. He literally re-releases the same videos over and over again anyway with the exception of a few. I don't respect a lack of innovation nor someone who doesn't respect their viewer base. It's literally the easiest part of the uploading process, too.
As an extremist, I now feel relieved in knowing I don’t have to feel guilty for not doing crazy cardio routines from the start! I have this “it’s all or nothing” mentality but now I know why everyone says walking is the best form of burning fat. Thank you so much for this deeply understanding video!
I absolutely enjoyed the video. I did notice the info cards disappearing too quick when you talked back again instead you talking while I wrote the research you found. I appreciate this as a classroom because targeting my BPM to 120-140 target just blew right over me. I did hear that walking is the best and it has its benefits. I got from this video that there are nuances in this journey anybody’s journey and how we navigate with a mentor will take us there . Today I’m open for your mentoring on RU-vid. I appreciate it. And congrats on your professional status of bodybuilding I think it matters to walk strategically now so it counts.
Only half way through the vid but had to pause to type this, I really stopped watching information fitness videos like a couple years ago because I felt like everyone was essentially saying the same thing and just repackaging it over and over again. Felt like there was really nothing of importance left to learn. Halfway though this vid and I've actually learnt new useful things. Dr Mike you're a LEGEND!
Oh my God this information is Hella valuable. I took screenshots and everything. Thank you for sharing this. Going to the schools being a doctor in a 30 minute video while these influencers be lying to you and taking steroids this guy speaking fax.
6:30 or something around that into the video. What do the figures show me? It shows me that if you restrict your calories and have a high protein diet you don't really need to do any additional exercise. in other words get on with your life restrict your calories and a high protein diet. Once you get the weight off, then you can exercise because you're not feeling knackered all the time. that doesn't mean you to sit on your backside and let the weight fall off what it means is if you're carrying out your activities of daily living including plenty of NEAT you'll lose the weight. Now when it comes to muscle loss? Well, it's a case of use it or lose it whether you are on a diet or not. ............. So just do a bit of resistance but dont expect to do much because in essence you are running on empty. All the best from a 70 year old from Yorkshire, England.
@@benmilianto get your Max heart rate, subtract your age from 220. Then to get zone 1 heart rate, take 50%-60% of the number above. Zone 2 is 60%-70%, zone 3 is 70%-80% and zone 4 is 80%-90%
This video has helped me so much! I have this stubborn belly fat I can't get rid of, and it's bugging me!! I'm going to apply what I've learned from this video to my cardio sessions thanks!!!!😊
Another trainer I follow rightly said, "the belly fat is the water at the bottom of the pool". Need to get rid of every other bit of fat first. I'm at that point now. Another 2 - 3 months to go. But it gets harder when you're no longer carrying around that weight. I'm just noticing walking with my heavy backpack pushes my walking heart rate from 105 to 121, so I might have to do it more often.
I have been loosely following this without even knowing what I was doing I love how this was broken down by body fat and more prescriptive. Now I can be more exact.
Hello, Thank you for providing this information, I am currently at 22.1% body fat and will try out your program and post my improvements here! Update: since trying this out (3 june) I am at 21.3 % body fat, I'll try put weekly updates Update it is now 15 August I am now at 17% body fat Update it is now 11 sept and I am at 14.2% body fat and I'm fine with where I am now.
Currently, I’m on a Mike mentizer Hit training, training heavy weight every four day and cardio between days between the hit training. Work for me , with high protein, diet moderate carb and rest fats .
I thoroughly enjoyed this video!!!! Yes!!!!! As an beauty educator…. the art and science behind a thing…i find refreshing and engaged. Keep it right here!! Outstanding
I just want to say thank you so much 🙏 I can't be thankful enough not only for keeping this simple and do able but for going into the science of it all, which I love. I have started my journey. been weight lifting for 2 years and no proper results, now on your journey I am getting a amazing figure ❤
Great video and information as always. I appreciate the time you put into this and the amount of information you put out! Consistency is key, I just need to be more consistent after I get down to 15% body fat. Getting there is the easy part staying there and getting lower is a commitment.
Glad to know that this is not the program for me - I have already achieved those goals, and over the course of 1 year have lost 20+ kilos. I agree that a mixed regiment of light cardio and weight training is the way. But you must also reduce your caloric intake. For me the easiest way was and is omad. I am 73 by the way.
You're the greatest help I ABSOLUTELY endorsed your research of walking off the fat i personally experienced myself as I have ditched car and start walking and using bus commuter this has changed my body
Your videos plus diet plan have changed my mind n body drastically in two months I’m smiling sir thank you I need a ninja for that ice cream and those egg white pucks are instant go to’s
4:30: "one hour of cardio should burn 500 calories". Wrong. Unless you are an accomplished athlete, maybe (capable of training at higher intensity but staying in aerobic zone).\. In reality, for most people, one hour of cardio will burn no more than 300, and that's somewhat optimistic.
From everything I've read / studied from other creators as well as studies, this is fantastic information! Thank you for summarizing it all in this way!
Mike I really like this video format. The science discussion is super informative and you broke everything down to something simple and doable. I’m investigating an under desk walking treadmill for my office!
The fat-burning zone is different for everyone, depending on age. You can't generalize. According to many other sources, my fat-burning zone is 114 beats per minute as a 30-year-old and not 124 or higher
This was such great information as always thank u so much I’m loving this style with information and able to screen shit. Thank you so much, really appreciate your videos
I love these educational videos! Please continue with adding this format to your content! Thank you for all of the data driven, researched, and applicable information! 😊
Love love love this! Such transformational video. This style is so detailed and works! Please can you do one for 1. Diet 2. Muscle building. Thank you!!!
I really like this kind of content. I would love to see you talk more about losing body fat for athletes that need to lose weight for a competition because they have a maximum weight to fight and cant lose muscle to maintain performance!
Hi Doctor Mike Diamond Thanks For You,re Videos. I being trying you,re stuff Don,t know how long it take. But in Jun/Juli... i can say how it went gonna try one month off high protein diet. (SORRY FOR LONG READ) I do morning routine/evening routine /Gym/stairs walking/outside walks. Morning Routine 20 sit ups 10/15 push ups on ground 30 push ups against my kitchen sink 25 left right and middle lift up training with trash-bag with a old pc screen in it 25 left right middle lift up with water buckets that is heavier than the pc one 20 wrist trainer left right 20 back front and above head chest trainer 25 hand trainer left right 20 light dumbbells normal up down and other dumbell training 20 with heavy ones 20 bar lifts from knee to chest 20 above head and 20 one the bar bench laying on my back putting it above me 20 bar weight in neck doing squads Shower for gym Not gonna stink it up in there At The GM 1 and half hour kickbox bag training punches kicks and dodging training 30 minutes treadmill mostly 400 calories walked off 1 and half hour power training and lifting arms legs/belly/back. Walk outside at least 30 minutes to a hour every stairs i see i have to climb at least once. At night some off the morning routine training. And if i can i do 15 to 20 sit ups before sleep. I do this between 3 to 5 times a week since 7 or 8 weeks now. you,re diet this week protein bars shakes veggies chicken tuna and fruits/milk/cotton cheese yogurt with eggs whites and zero fat and I try to avoid potatoes/pasta/rice like the plague. I went from (155 kilograms) (341.716506 pounds) To (125 kilograms) (275.577828 pounds) In Seven weeks almost eight because today is the start off the eight Week off training. I hope Am doing Good. Used to be a suicidal Lonely but now am happy having Gym bros being nice to Me. Have a nice day bro thanks again for body tips.
Dr. Mike, thank you for this video, this is exactly the type of video I need and love! If I can understand how a plan works and why I should do it, then it makes it easy for me to follow it. I'm now 42 and I'm in that place where people compliment me all of the time about my body but I know that I am overweight. I remember what my body was like pre-30 and I've been trying to get back to that. I love doing pushups, don't really enjoy going to the gym, and through pushups, I've seen results but I hate watching what I eat. After watching your videos, I am prepared to start doing all of the things that I've struggled with doing in the past.
I love your content! I myself am a medical student who LOVES to train. I love connecting bichemistry/physiology/... with excercise. Your channel is awsome
Thank you for this information! I love educational videos. I’m over 30% body fat and usually end up quitting bc I’m in pain. Going to start just walking and strength training before incorporating HIIT or anything too strenuous.
Ive kept cardio as an accessory in my training routine and not as a dedicated day or a huge staple in my workout and im down 60 pounds in 10 months, abs starting to show. It's really all about having a strategic diet, sticking to it religiously and doing it more days than not.
It's "systematic", not "systemic". Also, where the confidence interval includes zero (depending on the test), it shows the finding is not significant (e.g., the 5:2 diet). It would be beneficial to explain this
22:24 - I've been pacing and walking between all sets of lifting for so many years now. This is something I never see anyone else doing. I even had one guy ask me why I was always walking back and forth between sets all the time. I told him it's an easy way to add more steps. If you're doing a full body workout for 60-90 min and you're pacing for 2-3 min between every set, this adds THOUSANDS of steps to your daily total. It's great because it's low intensity and doesn't mess with strength for the sets, but it keeps you dialed in/more active.
The other point of 127-138 is it is not strenuous, so you can do a 1hr workout instead of 30m for harder workouts, and you can do cardio more days a week at that level, rather than requiring recovery days if you workout at 150+.
@DoctorMikeDiamonds You share truly valuable information, and thank you for that! I have 2 questions, and I would be grateful if you could answer them. 1. When you do walking for fat loss, how fast do you walk on the treadmill and at what incline? 2. How often per week is it advisable to do walking for fat loss?
HIIT is also great for making more testosterone. There’s definitely a significant correlation between sprint speed and testosterone levels from what i’ve gathered.
Ok, is our walking supposed to be zone 2? Because I can’t get into zone 2 without a jog. Does my 30 min elliptical training count as my walking as well as my zone 2. Unclear.
