Nice! I personally rotate my workouts between cardio and lifting. Lifting every other day, and doing about an hour of cardio on the days off. My goal is to just look good and feel healthy, and so far it works. Of course I could tone down the cardio and lift more frequently, but I work as a furniture mover, so fatigue management is my main priority. Remember folks: Don’t let perfection be the enemy of the good.
Exactly the same. I work at a furniture Warehouse work full time and I alternate between lifting and boxing everyother day. I'm not trying to look like Ronnie Coleman but just try to be athletic haha.
@@karlos.3811 I have always wondered how do people who have phisically intense jobs ( such as yours) manage to balance workout fatigue and work fatigue.
@@MHNK77 I try my best to recover with supplements fish oil etc and drink an xl coffee and eat plenty before lifting and my cardio. I'm quite young (18) so that may play a part of it. I just try to get 8 hours of sleep etc.
I don’t do cardio for fat loss. I do it to train my heart. I want to be well enough conditioned to get through a really high volume lifting session. How many fat dudes are taking huge rest breaks and huffing air between sets? I also just want a healthy heart.
That's one of the primary benefits of doing loads of aerobic base volume - having a strong heart which allows you to do a lot of lifting volume in short time and fuels a high work capacity. 👍
Your heart itself doesn't need or want exercise it already gets plenty. Doing some short HIIT or light paced cardio will increase your lung and rbc capacity more than enough for health or weight lifting.
TimeStamps: 1:34 Lifting And Cardio Characteristics 3:00 Tradeoffs 9:47 Most Vs. Least Interfering Cardio Modalities 16:38 Cardio Amounts And Interference 21:30 Cardio Timing To Lifting 26:09 Best Cardio For Your Goals
If he were casted in the movie "a clockwork orange," he wouldn't make the part. He would've broke the mechanism holding his eyes open, and they'd never get the eye drops in.
From years of experience doing both higherish volume cardio (running) and strength training (basic barbell exercises - squats, deadlifts, bench press + weighted pull ups and dips) I found that running definitely interferes with muscle size but not so much with strength progress. In fact I beat both my records in half marathon and deadlifts at the same time - 01:25 HM and 220 kg deadlift at 79 kg bodyweight the same month.
Dude. When I was a kid. I found a lifting belt ( didn’t know it was a lifting belt at the time), And thought it was for loosing weight. So I would tighten it around my waist thinking I was going to loose some pounds. Lol
Great info! Clearly and thoroughly explained. As a woman over 50 and trying to get into powerlifting, I’m prioritizing lifting but still do some cardio, like walking on off days and cycling before lifting. I’ve got to keep reminding myself not to add in too much cardio for weight loss but stick to my lifting program since I’m seeing really great strength gains. Hard to break that “gotta lose weight so heavy cardio” mentality!
Honestly, man. You’ve become my go to guy for all things diet and training. I’ve been lifting for 26 years consistently. Almost 41 now. Been grappling for 10, and have a purple belt in bjj. I walk, run, pretty nonstop active. Step counter for sure. You’ve made my training interesting again, hilarious personality too. It’s getting me through this deep diet I’m on, one that’s more than just dropping the same 20 pounds again. Thanks for the videos, I’ve watched many. 🤙
Dr Mike, you're the GOAT. Since stumbling upon your page 3-weeks ago, I've made more gains and lost more fat than the past 10-years of mindless training. Thank you for keeping things simple and attainable, stoked to keep going!
Similar here, there is no shortage of advice on RU-vid. I’ve found Dr Mike’s sense of humour and personable approach to make him very relatable, despite him being a jack machine, he almost feels like listening to a mate. The content itself is sound scientific principles wrapped in plain/laymen’s speak. I’m not sure if this type of content works for the top 5% of operators or the bottom 5% couch potato’s out there, but for the majority of dad bods under the bell curve trying to get into or back into a training routine, the almost “handymanesque” vibe gets the motivation going. My 2 cents worth.
Super helpful in summarizing how to approach the right trade offs between diet, cardio, and lifting that I was aware existed, and needed to better understand the why and the how.
Excellent lesson. As a lifetime runner comin to weight lifting in my mid fifties, there is some great learning points in here. Diet is the key one. I couldn't understand why I wasn't getting any weight gains when I was running everyday...its becuase I simply wasn't eating enough of the right thing. I also love your high swearing content.
Roll into the gym in a wheelchair. Complain that there's not an elevator and get a couple of gym bros to carry you up the stairs. Roll on over to the squat rack. Get out of the wheelchair and crank out a bunch of nasty sets of deep squats. Return to wheelchair and enjoy a recovery shake. Success.
I run a sub 22min 5k and still have been making progress in resistance raining at a normal pace. Unless you’re running or lifting as a high-level athlete you can be good at both
I think it comes down to genetics. With only strength training, my PR is a 20 minute 5km. My lifts are 140kg bench, 200kg squat and 220kg deadlift. I'm better suited towards conditioning genetically
@@SuperJinong If you're benching below 350ish, squatting below 400 and deadloxting below 450ish then cardio likely is not going to hurt your gains to any notable degree IF you're reasonable with it (i.e. your heart rate is 120-140 and you're only doing 4 hours or less per week)
Awesome video. As a former high jumper who turned to distance running as a 40 year old I totally get the struggle. Not much chance of cracking 3 hours at Boston marathon and still being able to dunk well. However, just by chance in my mid 30's I bought a C2 rower and fell in love with it. End result was I dropped about 20 pounds and could dunk very well without playing any ball. Huge surprise, power endurance is possible but still as you point out sub optimal.
Such a phenomenal video for so many people. Blows my mind that click bait natty or not type channels blow up with millions of subs, when channels like Mikes exist
I love this video!! The thing I like the most about it is that is asks you first what your goals are. Thank you so much for your time and effort. By the way: I have lost 45 pounds (mostly walking) and now, I am entering into lifting weights and I am enjoying the ride.
Four years ago I started lifting kettlebells after years of playing and training for basketball and my other workouts being generally on the side of HIIT trainings. I know that kettlebell lifting is hybrid in nature (stregth+endurance) but as a habit I kept doing my HIIT workouts and I always wondered if I was missing something in terms of tradeoff, thanks for clarifying. My cardio now is nowhere near my basketball days but I'm stronger than I've ever been and that fits better with fitness longevity plan.
Thank you Dr Mike! I am the only powerlifter/Strong Man in our friend group, the rest of them are marathon runners. Fuckers. Anyway, they’re always hitting me up to teach them how to lift so they can be better runners. And it’s been a struggle trying to convince them to stop running so much if they actually want to get the benefits they’re looking for from the lifting. This just clarifies and articulates stuff That I knew to be true, but couldn’t articulate as intelligently as you.
I know this is 2 years after this video, but it comes across at the right time. I am an active cyclist who often goes longer distances, but only in warm weather, so I can prioritize my lifting in the winter. Most of my cardio in the winter is walking. The next couple of years I have some big endurance goals, and my winter lifting will strengthen my legs for the task.
It actually would though, jump rope is great for your physique. It won’t make you massive but it will burn fat and tone you. Maybe not a massive heavyweight boxer but the lower weight classes tend to be skinny and toned af
What @@willd9639 said. Most boxers aren’t super swole, they have a good amount of muscle but they’re also lean so they can compete in lighter weight classes. Same goes for power lifters and strongmen, despite the participants being commonly portrayed as fat; outside of the super-heavyweight class which has no upper weight limit, the more successful guys compete around 10-20% bodyfat (18-25% for the ladies.) They look like pretty normal folks. Dr. Mike has previously referenced world champion power lifter Jen Thompson [YT: 132poundsofpower] saying she looks like a soccer mom. Anyway, we were talking about jump rope and boxing. If you actually do aspire to be a fighter, jumping rope is good for your conditioning as well; jumping for 3-5 minutes at a time with a 1 minute rest mimics the energy demands of a fight better than something like steady-state jogging would.
I get that most people on this channel are here for gains... but as someone who is interested in overall health and fitness, the insights offered here are priceless. Such a welcome break from the snake oil salesmen that dominate the fitness industry.
I believe that if you're doing cardio by doing high intensity lifting sessions, it would make your heart gain muscle which is actually very dangerous and unhealthy.
Really helped get my lifting to cardio priorities in order thanks, currently lifting Monday , Wednesday, Friday, Sunday, and I run on my rest days , so now I’ll do lifting same days but also I’ll do my runs later that same day instead of my rest days. Currently running between 7 to 10k on rest days. Thanks doc
It’s also dependent on the intensity of what you’re doing 6 1ks on a track at 5k race pace with 3 mins rest you’re going to be more dead after than if you were to lift heavy
Such great information, well laid out. I’m learning so much about what I should be doing and mistakes I’ve been making. I’m 41 now and am figuring out that slimming down isn’t as easy as it was pre-40… so this information will definitely be put to good use. Thank you !!
Yep. Don’t decide to slim down till 64. Humbling experience for this ex infantryman. Got hung up with strength and stopped cardio. Not wise.,I still powerlift etc. but have also incorporated like 10 hours on the track a week. Mostly walking, but jog as my legs allow. It’s alooooowly coming around. 🤣🤣🤣👍All the best.
i really appreciate the scientific, non-dogmatic approach to exercise selection here. So many YTers have a 'my way or the highway' mentality. It's super refreshing seeing an expert elucidate the finer points of these tradeoffs: the costs and benefits you choose really depend on your personal health, fitness level, and goals. One is not 'better' than the other. They are simply tools for achieving goals.
I like how throughout this video, Mike kept saying how most people watching were going for the lifter preference... And here I am, prepping for a summer marathon plan, while also hoping to not lose the progress I have made on my squat in the last year.
Oh man, the running away from zombies got me. Many times I wonder if doing cardio is more useful in case you have to run away from something and I guess it's a fear mostly inspired from zombie tv shows. 😂
I like this guy, I went to SU for health and exercise science, and have been through multiple training, cycles and methodologies in the last 25 or so years. The way he talks about this stuff is much more in line with things I found through trial and error and data.
25:30 I heard this a few months ago and realized it would probably be best to prioritize cardio during summer, when I'm going to be hiking and doing more cardio based things, and lifting in winter, when I'm gonna be stuck inside.
I disagree about the order of dieting then cardio. It was a lot easier for me to start exercising then change my diet for a lot of reasons. 1. Exercise makes you feel great. Changing your diet makes you feel like crap. 2. Healthier food started tasting better to me about a month into working out. 3. It seems easier to create a good habit than to break a bad habit, depending on the size of the habits. 4. It takes time to learn to feed yourself properly. I think after you start working out is a great time to start reading labels and sampling healthier options. (Always pay attention to serving size. That Rising Crust Ultimate Meat Pizza may look nutritionally similar to the Thin Crust Veggie-Lover Pizza but the serving size is 1/7 for the first and 1/3 for the second.)
Some very good points there for sure. The only consideration is for people who are highly overweight, where even doing light cardio can be hard on joints and cause too much nervous system fatigue etc due to the effort of physically shifting the excess weight, diet first to lose some fat and then adding exercise.
@@nebuloushammer8773 true, depending on the size of the client. For morbidly obese people, sometimes cardio will be something like seated battle ropes, or seated ski erg
Plus mixing eating crap with intense exercise makes everything awful. I learned quick what foods I needed to fuel myself properly and which ones would fuck me over if I ate them at the wrong time (or at all). And you can absolutely retrain your tastebuds!
Good stuff Dr Mike. I had just been thinking if I was doing enough cardio. Current routine the last 2 months. Down 12 pounds. 3 inches in belly. Calorie intake is round 2100 at 6-2 39 years old. Current weight 276 (started at 289) Three days upper body hypertrophy workout. Heart rate is typically around 120 for the full hour. Later that day I'll try and do some yard work or stuff with the kids outside. Two days cardio/leg day. Leg day is 30 mins on the stairclimber, 4 rounds of lunges, 4 sets of leg press (8-10 reps), 4 sets body weight squats. Seeing good fat loss and muscle gain. The scale is going down and I'm not killing myself. I know people say it's not possible but I was definitely under-trained going into this. Trying to get down to 250 using two weight loss diet meso with a maintenance when I hit the half way point.
I needed this video. Good to find out im sorta doing it right. Lifting first thing in morning when I'm fresh then doing cardio at night after ive been refueling and hydrating all day. Usually. Sometimes i just go crazy and do everything at once for 2 hours to get that adrenaline high. Run home, eat and pass out.
Me too. Same exact routine. Works for me. I get wiped out after my morning workout with dumbbells and a flat bench. I feel refreshed in the afternoon for my cardio . Good luck to you!
Great video, I learned things ! I appreciate the planning and process you brought here ... definitely a big boost of knowledge for me to use to plan training.
It’s still impossible. There are cyclists who race 6-7 hours a day, burn thousands and thousands of calories, still gain weight if the eat more than they use
During my military service I spent 23 years lifting for strength and doing a ton of cardio to give me the endurance I needed for work. The advice given is spot on,
Outstanding presentation! Best breakdown I have seen on the topic and how to strategically plan out your cardio/lifting/diet. Very useful details that other content providers don't include, and I like that you have the slide on the screen while you are talking for those who are more visual learners. Thanks for the info should help a lot of people!
Great info, but one minor point is that Dr. Mike is mainly focusing on cardio as a weight loss tool. Its much more than that. It strengthens the cardiovascular system, helps control blood pressure, increases mitochondria efficiency, and increases your VO2max, which is highly correlated to a longer healthspan. NEAT isn't enough if you want to improve your heart health. 80% low intensity/20% higher intensity cardio reaps the most benefits for heart health. How you incorporate that is in this video, which is great info. I'm 55 and use a 50/50 split between resistance and cardio training (3 & 3). Am I going to get huge?...No, but I still make gains in strength and hypertrophy. Will I win any races...maybe. Point is...overall fitness is my goal and to Mike's point, it depends on your goals as what works best for you.
Do zone 2 cardio (can speak full sentences or roughly your HR=180 - age for target heart rate) for mitochondrial health about 3 times a week. Lift weights for general awesomeness.
Thank you for this! I walk in soft sand 5 days a week for 10 hours a day due to my current job location and it puts me between 14-17k steps a day! No wonder my legs aren’t growing or getting stronger 😒
What an awesome package of knowledge on this problem of growing muscle while losing fat. Age 70, now have 2 yrs of CrossFit in (I'm a low performer, but getting better), I now need to address my BMI 32 problem. Lotsa fat to lose. Don't want to lose ANY muscle mass. Your prez shows me how, I think. I CAN separate cardio and CrossFit (which admittedly is a combo). Morning Crossfit. Late afternoon easy elliptical or walking. Thank you! I am now subscribed!
When I lift I do full body circuit training, it’s like getting the best of both worlds. I get my lifting pump and the cardio conditioning / endurance. I think it’s the best way to train especially if your time is limited.
I'm just guessing here, but probably somewhere in the middle, maybe toward the more interfering end. It's a pretty high impact activity, but there's a lot of time during jumping where you don't have to engage your muscles. So it's definitely less interfering than HIIT, but probably more than elliptical and probably cycling / swimming.
Depends on the size of the trampoline. I was obsessed with our backyard trampoline until I moved out, I’d spend hours jumping on that thing. I basically did no other exercise, and to this day my quads and glutes are my biggest and most responsive muscles. Jumping is probably analogous to HIIT, since it’s so explosive, which is closer to the effects from lifting than sat jogging.
Best explanation I've seen on this topic!! You covered every angle and anyone can determine what's best for them.. I love lifting weights but also train for triathlons and refuse to have that skinny runners body.. I'm not competing to be on podium so I do 3 days of lifting and 3 days for my other disciplines but focus on 1 discipline a month so it doesn't kill my body.. lifting always stays 3 days a week . Don't know if right but it allows me to mix it all...thx again for the great video!
I do gym first thing in the morning before work (6am) and run after work (6pm). Sleep 7-9 hr. Track nutrition. Track hidration. Track supplements. Track working plans. Life's great 🎉😊
What works for me really well is cardio first thing in the morning (7:00 a.m.) after a cup of coffee. This "cardio" usually consists of either about one mile of moderately fast walking (always outside) and/or moderate intensity running cycles of one minute each interspersed throughout the walk. These one-minute intervals are faster than jogging but not full-out sprints. If I feel good after a couple moderate intensity intervals for one minute, then a couple all-out sprints for ten seconds does the job. This kind of cardio works really well but at the same time does not overtax the system like with miles and miles of jogging. It is invigorating, not draining.
I work as a spray tech in landscaping, so I carry a 3 gallon backpack on me for 11 hours on and off. Using the veryfitpro step tracker, I average 20k+ steps a day. 26k-28k on busy days. I try to go to Title boxing workout classes 2x a week if possible, and I'm starting some full body workout at home with dumbells and kettlebells. Diet is somewhere in the 2400 range, though it's a rough estimate from my meal preps, including breakfast, lunch, and dinner. I weigh about 255lbs 5'7 with the goal of 180 right now. I want to build some muscle and significantly slim down.
Nice breakdown but I reckon when thinking about interference two primary factors to consider are volume and frequency. Obviously there's a difference in intensity between a brisk walk and sprint intervals, but 10 sprints twice a week are always going to interfere less with strength training than a two-hour fast-paced walk everyday, or two long runs per week. I think it would be appropriate to make a distinction between those who want to strike a balance between strength and endurance training and those who simply want to build in a bit of cardio into their training. For the latter, the rank ordering of cardio activities from least to most interfering sounds good, but for the former group how you distribute volume across the week is probably more relevant.
@@SpaghettiToaster That's the point yes - sprinting is more taxing than jogging per unit time but volume is key - 10x 50m all-out sprints are arguably less taxing overall than a 2 hour jog.
@@julioandelia8681 Well I'm arguing against that. Fatigue is not linear. You can do very low-intensity exercise all day every day without interfering with your training, in fact that's what we do in daily life as we move about. Now, if you take the calories burned by this in a day (say, 1000) and you compare the exertion when burning them at increasingly rapid paces from leasurely walking for half a day with plenty breaks up to something insane like 1000 cals burned sprinting or indoor biking at maximum watts (things that only world-class athletes could do anyway), my guess is you'll see a very non-linear response in fatigue generated. This is because on the way from one extreme to the other, there's a myriad of insanely complex interlocking processes that drop in and out and contribute to a person's overall fatigue. Joint stress, shock absorption, thermoregulation, digestion, breathing, muscle stress, CNS stimulation, fatigue of coordinating and stabilizing musculature, fatigue of large muscles, slow-twitch and fast-twitch fiber tears, ATP and creatine depletion, lactic acid buildup, hormone production, sweating, food digestion, the list goes on and all of these processes are affected by different types of stress and at different levels of duration and intensity, and in addition, they vary greatly from person to person of course. For example, a person with genetically low tolerance for lactic acid pain will probably fatigue most strongly during medium-duration aerobic exercise compared to, say, lifting or brisk walking. Usain Bolt, who is basically made of fast-twitch muscle will not fatigue from sprinting as much as from endurance running, and Kipchoge is going to be the opposite. In general, however, I would absolutely expect that high-intensity, low-duration exercise generally causes more fatigue per calorie burned, because you're just generally placing the body under greater stress. In fact, we evolved as endurance hunters, so (without being an evolutionary biologist so I'm talking out of my ass here), I'd guess that the human body is actually particularly well adapted to long-lasting low-to-moderate level exertion compared to all other animals.
@@SpaghettiToaster Thanks for your interesting insight. I think I agree with pretty much everything you say. The misalignment I see is that you are normalising activities - sprinting, jogging, whatever - by calories burned and then go on to compare the impact of the two extremes. That is a fine and interesting argument but my point was that a high volume, low fatiguing activity - like walking or jogging, say for several hours everyday- can induce more overall stress to the body (okay let's perhaps exclude serious endurance athletes for whom this stimulus could still be considered low volume) than a genuine low volume (a few intervals, a couple of times per week) of a highly intense activity such as sprinting. That's all, no other discrepancies I don't think. I think we are both stating pretty obvious points. Thanks for the discussion.
@@julioandelia8681 Well yeah, you're right, if you're doing objectively less work, then it's probably less strenuous even if you do it in a more extreme way. But when people talk about cardio, they're usually doing it specifically to burn calories so I think it makes sense to compare the impact per calorie burned. Either that, or they're training for performance, in which case, I'm not sure they really have the option of going super low volume high intensity. Also, for all the reasons I mentioned, I do think there's an intensity threshold below which even prolonged exercise hardly causes any fatigue, of course depending on your body. For example, I like to ride my bike pretty much every day, cross-country at a very leasurely pace, maybe 8-9 mph, usually for an hour or so. But I could easily do this for 3 hours and squat as well the following day as if I hadn't biked the whole week. I assume taking long walks at a normal walking pace would be similar, although it might cause some joint fatigue in the long run. But in general, my guess would be that the disruptive effects that Mike is talking about mostly happen on a pulse above maybe 110 or 120, for some length of time.
I wouldn't disagree with any content here but my personal anecdote was that my best high rep squatting came from squatting intense 1x/wk while cycling about 12-15 hrs/wk at mostly
Dr. Mike, thanks for the awesome video. Your channel is my favorite, hands down. I am 52, but still in pretty good shape. My resting pulse is generally 60 or lower, depending on how much cardio I’m doing and its intensity in any general time period. I was a distance runner in my youth, and have consistently done cardio in different forms (i.e. bicycling) over my lifetime. Typically, my pulse goes to just over 100 in my cardio sessions lately at moderate intensity. I would have to run at least 5 mph to get my pulse even close to 120 bpm. When I was in the Navy, there was a certain time period that the Air Force had their PT (physical training) test to where the airmen (PC “air-persons”) had to sustain a certain heart rate (let’s say it was 130 bpm?) for twenty minutes. The result of this included overweight and totally untrained individuals creeping at
220 minus your age is a crude estimate of MAXIMUM heart rate. It's not your target rate for cardio. I think that's why you're a bit muddled. There are also well documented hesrt rate zones - 5 in total - where you aim for specific percentages of your maximum heart rate depending on the type of cardio. The lower zones represent more gentle to moderate effort and the higher zones are the efforts from high intensity interval training that can't be sustained for long. Just look up heart rate zones in a search engine and there's loads of info. FWIW if your resting pulse is low and you exercise then you're fit. It means your heart pumps efficiently and has a high stroke volume. That's basically the heart muscle's equivalent of being fitter and stronger through training. It takes less effort for the muscle to pump blood as the contractions are stronger so it can do so at a slower rate. If someone has a resting heart rate of 120 then it doesn't mean that they can simply do cardio sittiing on the couch. It's a sign their body is under duress and they should lose weight and exercise to bring their resting rate down to a fitter level (or they should see a Dr to make sure they don't have an arrhythmia/ thyroid disorder or other medical cause of tachycardia)
I do as well. If you do races (half’s, 5-10ks) a couple times a year ya just have to prioritize for a few months at a time. No worries and do what you enjoy my friend
Same here, but because lifting takes priority I keep it capped at half marathons (and not that many of those per year) and I don’t worry about setting goal times.
Distance runner who stumbled onto your channel a few months ago and enjoy the education. Because of the high impact load running has on the body, the pros are running about 140-200km per week, topping out at 20 hours of cardio. I'm at 80-100km per week. I found myself getting injured about once a year before I started doing strength work. It's almost all bodyweight because I'm a weakass runner, but if I can get three sessions that include strengthening all the muscles in my legs Knees Over Toes Guy style and upper body through push ups, pull ups and a few other things to mix it up, bot only have I reduced my tendency for injury but I also became faster with less pain and better recovery. I know it will be awful for your viewer count, but I would love a video on strength training for endurance athletes who want to be as small, light and strong as possible.
I made my mother listen to your video about strength training and aging and she messages me back "his language was disgusting" and i said "MA did you LISTEN to what he SAID" haha 😆💘 She did and she learned very much. Lol
Currently weigh 118kg, down from 130 and doing both 20-30 min cardio a day and 1 hour of lifting for some muscle growth. My cardio is high effort/power level on elliptical about 170bpm average. But this video making me question some things. A thing to note as well is that im doing knee rehab and this program seems to be having a great effect in getting it healthy again
The thing is, while I do walk a lot, for the health benefits I need to get my heart rate up too. I don't like cycling as the seat hurts me after a surgery I had, it's gotten better but it's still not my own. I love swimming but the pools are either expensive or there's way too many people there. I really love jogging, so I'll continue to do that, but I just can't do it as often when I do that much resistance training. I could also do rowing or elliptical or something like that, but I prefer to do my cardio outside.
Lift in the morning, short bouts of light cardio as breaks through the day, main cardio sessions at night. Works for me. Never occurred to me to do them one after the other! Nuts!
When i was peaking i Muay Thai I did weight training in the morning at college for 30 minutes before my 50 minute weight training class then i would go on a 3-5 mi run and be done for 7-8 hours when i would do a 1.5 mi run before my 3 hour muay thai training. It worked really well until i developed exercise induced urticaria (which went undiagnosed for 2 years).
I like taking walks earlier in the day to curse at god for giving such inflicting pain on my existence. I feel the cursing causes a slight uptick in additional burned calories during the low-endurance cardio session. Falls right into your NEAT approach.
Great video for beginners, I have basically been ruining my weight training with a lot of intense cardio and needlessly hurting joints. I pulled cardio back this week and I am feeling much more soreness on my active rest, and rest days (In a good way). This feels much more sustainable in the long term as well.
TY so much brotha, this video was extremely helpful and informative 💪🏽💪🏽💪🏽💪🏽. I needed to hear this when I was first starting lifting at 13yo, 41yo now. But hey, now I know 👍🏽👌🏽.
Great video! I workout 3-5x per week mixing strength and HIIT mostly. I am in overall good shape but struggling to lose weight. My main takeaway from this video is that I need stop eating like a pig. No amount of exercise is going to overcome poor eating habits.
