generalized: cardio = heart/lung health and stamina cardio + calorie deficit = fat/muscle loss and heart/lung health and stamina cardio + strength training = muscle gain and heart/lung health and stamina strength training = muscle gain strength training + calorie deficit = fat loss and muscle maintenance calorie deficit = fat/muscle loss cardio + strength training + calorie deficit = heart/lung health, stamina, fat loss, and muscle maintenance
MP has a weird method going on right now with these two recent videos. The intro is gone, there's one long 25+ min topic, one random listener Q in the middle, another 15+ min topic at the end, peppered with product ads across the vid. 🤨🤨 MP had a good formula that has worked well for way over a year: Brief intro leading into a brief topic, followed by 45min~ random open topics, followed by 4 live listener Q's or submitted QUAH's. All with time stamps breaking where and what is talked about ( especially listener Qs). Show notes in description box is completely gone, too. That was great to see the sponsor links with discount codes ( i.e LMNT, NASM, etc ) and links to references mentioned in the open topics. Hopefully there's a better flow n structure soon.
I agree as well, seems like a mess lately. They just seem to be throwing everything PLUS the kitchen sink out there and hoping for the best. Seems like a lot of people are unhappy with all the changes but they don’t seem to care anymore 😕
Why are y’all so annoyingly critical of this show? 😂 Just listen to learn and if you don’t like the format week after week, maybe this just isn’t the podcast for you.
Incredible info that changes mindset about fitness and wellbeing. Resistance/strength training!!! Sleep!!! No cardio, just walk!!! Smaller (not massive) calorie deficit!! Creatine supplementation!! Monitor weekly! Meditation 🧘🏻♂️ Morning walk 🚶🏿♂️ Eliminate processed foods! Wow! Yep, I used to think cardio/running etc was the thing to do, but nooooooooo, it is strength/resistance training. 👏👏👏 Thank you, literally life-changing info 🙏
I needed this video so bad. I'm currently lifting 3x/week but I'm in a slight (~10-15%) calorie deficit. I'm seeing some changes, but VERY slow. I put away my scale and focusing more on my waist, and how I feel generally. Glad to hear that this approach should breed some results. Btw I love your podcast.
Hi guys! This video was fantastic! Thank you! New sub. So, I'm almost 40 and have always had very sedentary occupations and have been overweight since childhood. Also, my family was obese and like eating more than exercising, so I come out of that mindset. I tried exercising in my 20s and nothing happened, which contributed to my thoughts that it was next to pointless and I focused instead on my diet. Fast forward nearly two decades and years of research and experimentation, I eat strict carnivore now, but gained a tremendous amount of weight in the last year. My motivation for being here is 1) someone that I love and trust told me to work on my health, and 2) I want to change careers to do massage therapy, but I'm physically weak. I also don't like being overweight, in general. It's not a vanity thing, but it's that all the extra weight on my body quite literally weighs on my soul and saps my self-confidence. Now that I'm about to leave my 30s, it's really time that I do something about it, and I'm willing to spend money on a trainer to help me. So, again, thank you! You guys are doing good work!
53 years old, 6ft 202lbs. I run 2,000 miles per year average the last 10 years and lift weights consistently 3-4 times a week. I don’t lose my muscles because I also eat about 140g of protein daily. People look at me and don’t think I weigh more than 200lbs since I have no fat around my waistline. I enjoy both cardio and strength training and focusing on both has made a big difference as I age. Not too many guys are jacked at my age and run marathons as fast as those guys that weigh 150lbs. I believed I’m called a Hybrid. I follow Nick Bare and his routines daily as a former 21 years active duty Army veteran.
I understand the asks for time stamps but I also want to express for me personally, I love listening to everything and hope these do not get shorter. One point of view I want to share 🙏
Honestly 3 weeks ago I started following your advice. I don't do cardio, my workouts I do 5 reps working up to 10 sets with each new week adding a set. With progressive overload. I see great results at 59, my joints feel much better with less reps while pushing myself. I focus on the training, I'm 5,11 246 working towards 215. I eat 2100 calories a day. Twice daily. I also took your advice fellas I use grass fed casein protein powder. I dont weigh myself. 150 grams of protein daily. Thank you
It looks like they’re wanting to grow the channel and upload daily. So in order to keep up with such a demanding upload schedule l, they’re probably recycling old content to clip together videos. I’m not the biggest fan of this either, but seems like they’re trying something new…
Now that I think about it, they're probably focusing on coaching their GLP 1 clients so they've become too busy to do fresh daily videos like they used to. So first we saw the death of time stamps, and now we're seeing these mashups just so they can keep to their daily upload schedule but just recycle content.
Recently, I've noticed that the videos are not as structured as they used to be, and the show notes in the description box are missing. Is this a result of the holiday season? Will things return to normal soon?
With age comes wisdom. Working out for vanity is for kids who just want to get laid. Everyone’s goal should be health and longevity. Muscle becomes more important as you get older but so is flexibility and endurance if you want to feel younger and be active. 4-6000 calories a day is not a sustainable lifestyle. Eat healthy but realistic based on your finances and long term goals.
Sal, I think you got things a little wrong here. After going through menopause, my hormones went sideways and I no longer had any sensation of fullness at all. So did my lifestyle change by nearing more than ever? Yes. Is there a physiological component? Yes. I am taking a GIP, GLP-1 medication to right things in my body just like you are taking your hormones to right things in yours. And I’m not opposed to fitness and have learned a ton from you guys on protein and resistance training. I have lost 60 lbs so far and getting stronger every week.
Right on! I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. I am sharing my health, weight loss, fitness story to help motivate and inspire on TH-cam, FB/IG/TT ➡️ JulsWellnessWarrior Been on a GLP-1 for 2 years. I started a series on my YT channel on GLP-1 (Ozempic, Mounjaro, Wegovy, Zepbound) on my TH-cam channel as I’ve personally been on all of them, including compound.
I agree with you, gentlemen, but on the most part, however, if you do the airdine bike which is resistance training simultaneously as you're doing cardio I believe that is the best type of cardio because you're not only doing cardio but you are doing resistance, training or a form of it. And you have to take into consideration. A51-year-old man is not having the same goals as a 21-year-old or in general, I'm not going to be always lifting as heavy as I used to even though I will still lift heavy once or twice a week, if possible just saying. Love the show.By the way keep up the great work
Basicaly all comes down to what you want your body to be able to do. Being honest about your intentions. and having realistic goals. Most people lie to themselves. And get disappointed. “I just want to be healthy.” But then get discouraged when they don’t look lean and jacked.
Magnesium glycinate. I've been using it constantly for a few months now, and it's working quite nicely. And I'm a lifelong night owl who's currently going through perimenopause.
I’m 53, menopause, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. I am sharing my health, weight loss, fitness story to help motivate and inspire on TH-cam, FB/IG/TT ➡️ JulsWellnessWarrior Been on a GLP-1 for 2 years. I started a series on my YT channel on GLP-1 (Ozempic, Mounjaro, Wegovy, Zepbound) on my TH-cam channel
Running is great but it’s a skill. So most people need to work toward being able to run. Then once a person is proficient in running then sprinting. I hope that makes sense.
Diets are like driving a car. It takes an experienced eye to see if youre going to far left or right. And an experienced hand to make small slight corrections and stay in the lane.
Hei, make sure that your message is not missunderstand... you still need cardio for muscle building, fat loss or anything your goal is... you need pulse raise at the beggining of the workout, to raise the body temperature and to prepare the CNS for workout... also cool down to have an efficient blood circulation. Good cardio = good blood circulation = better pump and better blood transportation to muscles = better muscle grow. Depends how much and what cardio you do
3:05 I just left a program with 1200 calories a day,high protien 90 minutes cardio 7 days and 6 days lifting weights . High cruciferous vegetables. Rough stuff, bloated, gaseous, brought out my hypoglycemia big time it is a 4 week program. I made it to the beginning of 3 weeks. I love my Brian and bodily functions so I stop. Hypoglycemia will straighten a person right out on what's important fast
I went from 42% down to 33%, and it took about 9 months. 1200-1800 cal max(most days 1200). Lift 3 times a week. So I'll workout hard rest two days. Then hit it hard again on the 3 day. Also I walk. So much walking... 5-7 miles most days. My goal is 20% as well. I fig if I keep getting the same results? It will take me about 6-7 more months to reach 20% ish...:) GL
For me every 2 months I’d lost 4% body fat. I went from 28% down to 20% in 4 months. I could’ve lost a little quicker but not by much, otherwise you get diet fatigue much quicker and lose muscle. Losing weight is a long road, just do it and try to forget that you’re doing it and you’ll be happy at the end or after milestones. Try taking photos of yourself with no clothes at 35%, 30%, 25% and finally 20%. By the time you get to the 25% you’ll see how much work you’ve done through those pictures.
@@markb4595 are you tracking your diet? A good range is to lose .5-1% of your body weight every week while dieting. So if you weigh 200 pounds you want to lose 1-2 pounds a week. If you aren’t losing enough you might want to look at eating less calories or increasing your step count daily till you start hitting that sweet spot. Focus on eating protein, doing strength training and something like meal prep or eating the same thing every week can help to not think about it all too much.
Super helpful! I’ve been strength training for just 3 months and I’ve noticed some positive change but was not tracking calories or macros. I just started tracking last week and realized I was eating about 50g of protein a day and only about 1000 calories 😳 I am 5’6” and currently 198lbs. When we did a body scan I had actually lost muscle over the last 4 weeks which really surprised me. I am now hitting protein of 150g a day and about 2000 calories. Really trying to trust the process here! And very curious to see what change comes.
So I’ve been doing weights and work out . I looked back 1 year on my InBody Dexa scans. I gained some muscle but the fat went from 32% to 32.6; skeletal muscle 62.4 to 65 & my weight went up 10 lbs to 174. I’m trying to get discouraged but not losing fat and gaining weight. 😮 Any advice for a middle aged women?
Would be nice to have a female in that conversation. It is easier for men to lose body fat and it is great you are talking about it, opened my eyes to cardio. But I am perimenopausal woman and it is very difficult to get a good sleep at the moment and eating healthy while on period. But still thank you for this podcast 🙏
Yes. I am in perimenopause as well. Love Mindpump and all the advice they give. I do all the things, strength train, walk 10,000 steps, track my food and still struggle with fat loss. Recently did a cut after being in a surplus for several months and it really flared my peri symptoms. It’s very frustrating
1gr protein per pound of target or ideal body weight. Or more if you lift. I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. I eat 140-160grs protein day. I am sharing my health, weight loss, fitness story to help motivate and inspire on TH-cam, FB/IG/TT
I think you have to consider the type a Vinyasa could be very intense as where a slow flow or Hatha is similar to the walking they referred to parasympathetic.
Im 5'9 190. I lost 35 pounds by fasting 16/8, walking, and strength training-legs focused. bigger the muscles the better your metabolic rate. Once I put on muscle, the fat fell off and visceral fat is tough to burn without fasting.
That sleep part sounds good but sometimes difficult. I workout in the morning and wake up at 5am 4 times in the week. What do you recommend for people like me who have this type of routine.
Regarding sleep, I need to know what I can do to improve my sleep with a 1 year old toddler. In my case would I just have to deal with slower gains until she and I both get uninterrupted nights?
Where has the intro to the episodes gone? It goes straight into the conversation with no context. It takes a couple of mins to realise what they are discussing.
I wonder if i dont get enough sleep because of my work and wake up time will getting an hour nap during the day help off set the lack of sleep from the last night?
1 gram of protein, for lb of ideal body weight. The formula is easy to remember. 185 lbs = 185 grams of protein as an example. But for me, it does no stop there? It has been stated numerous times that protein has a thermogenic effect, so that up to 30% can be used in converting what you eat to what the body can use as amino acids. If that is the case, eating 185 grams of protein is flawed and not enough? If 30% is used in converting what you eat into amino acids, that means that I am only making available in amino acid form a net of 130 grams. 185 grams of protein that is eaten - conversion costs 55 grams, net 130 grams. Flawed assumption maybe, but I would rather sway on eating a little more, taking into account the conversion % and hopefully end up with a net close to my ideal protein intake.
I briefly tried the supplement HMB and it gave me the 💩…..is that common ? I’m surprised they haven’t released a program that has a bunch of non-related.body part supersets for a true “time crunch” and also have people utilize it for almost a “cardio” effect (30 sec rest periods). Like a 30min workout that’s squats and shoulder press, bench press and RDL’s, etc….I feel like it would sell. My $.02 Did they just discuss sleep twice ? I’m not sure if I’m a fan of this new “edited” podcast format…..just saying
Why would cardio be bad? I lost twice bpdyfat with cardio than weight training with calorie deficit with healthy food . Only problem with cardio is makes you hungry so you cheat your diet
I'm 6'5". Ha, 200 grams of protein is kind of a bitch. Have y'all given any advice for getting there? I'm usually about 30 grams short. Thinking I should add a protein shake.
Having same issues! a shake yes if u have plenty of $, Aldi has a 4 pack 30g each for 7$ no junk, cheap; if not, #1 cheapest bulk cook chicken breast (.5$/33g protein), eggs (.7$/33g protein), pork loin (.75$/33g protein), egg whites (1.4$/33g protein), but yea it’s tough if u wanna be cheap, lots of bulk cooking, I do about 10lb chicken breast a week & 3 dozen eggs a week but the time it takes is stressful, if not enough time I top off with a protein shake, I do about 3g/kg protein so like 200-250g protein a day, only bc shakes u loose anything in excess of 30/40g bc isolate is fast absorbing & since food takes longer to digest u can do 100g twice & still have MPS maybe if not enough times to do lots of meals
not true, you can burn more and faster fat with tabata and high cardio excersise, building muscle takes more time and burning fat with weights takes longer than with those types of training.of course you need a diet and a calorie deficit
These 3 chat so much Wass. Diet is the most important factor in getting shape!!!! Simple as. Fix that, you fix everything. Then add weight training bit of cardio = in shape
generalized:
cardio = heart/lung health and stamina
cardio + calorie deficit = fat/muscle loss and heart/lung health and stamina
cardio + strength training = muscle gain and heart/lung health and stamina
strength training = muscle gain
strength training + calorie deficit = fat loss and muscle maintenance
calorie deficit = fat/muscle loss
cardio + strength training + calorie deficit = heart/lung health, stamina, fat loss, and muscle maintenance
@@thebrizzy You are the MVP of the comments section 🙌🏾
Cheers
MP has a weird method going on right now with these two recent videos.
The intro is gone, there's one long 25+ min topic, one random listener Q in the middle, another 15+ min topic at the end, peppered with product ads across the vid.
🤨🤨
MP had a good formula that has worked well for way over a year: Brief intro leading into a brief topic, followed by 45min~ random open topics, followed by 4 live listener Q's or submitted QUAH's.
All with time stamps breaking where and what is talked about ( especially listener Qs).
Show notes in description box is completely gone, too.
That was great to see the sponsor links with discount codes ( i.e LMNT, NASM, etc ) and links to references mentioned in the open topics.
Hopefully there's a better flow n structure soon.
Agree
Yes I 😐agree! I hope they go back to their old “ways”, but I won’t stop listening, I’m hooked for life! 🥰
@@theironforce3000 I hate watching this podcast now… Use to be one of my favs.
I agree as well, seems like a mess lately. They just seem to be throwing everything PLUS the kitchen sink out there and hoping for the best. Seems like a lot of people are unhappy with all the changes but they don’t seem to care anymore 😕
Why are y’all so annoyingly critical of this show? 😂 Just listen to learn and if you don’t like the format week after week, maybe this just isn’t the podcast for you.
These drop right as I'm heading out the door to walk my pups, perfect timing almost everyday!
Incredible info that changes mindset about fitness and wellbeing.
Resistance/strength training!!!
Sleep!!!
No cardio, just walk!!!
Smaller (not massive) calorie deficit!!
Creatine supplementation!!
Monitor weekly!
Meditation 🧘🏻♂️
Morning walk 🚶🏿♂️
Eliminate processed foods!
Wow!
Yep, I used to think cardio/running etc was the thing to do, but nooooooooo, it is strength/resistance training.
👏👏👏
Thank you, literally life-changing info 🙏
I needed this video so bad. I'm currently lifting 3x/week but I'm in a slight (~10-15%) calorie deficit. I'm seeing some changes, but VERY slow. I put away my scale and focusing more on my waist, and how I feel generally. Glad to hear that this approach should breed some results. Btw I love your podcast.
Hi guys! This video was fantastic! Thank you! New sub. So, I'm almost 40 and have always had very sedentary occupations and have been overweight since childhood. Also, my family was obese and like eating more than exercising, so I come out of that mindset. I tried exercising in my 20s and nothing happened, which contributed to my thoughts that it was next to pointless and I focused instead on my diet. Fast forward nearly two decades and years of research and experimentation, I eat strict carnivore now, but gained a tremendous amount of weight in the last year. My motivation for being here is 1) someone that I love and trust told me to work on my health, and 2) I want to change careers to do massage therapy, but I'm physically weak. I also don't like being overweight, in general. It's not a vanity thing, but it's that all the extra weight on my body quite literally weighs on my soul and saps my self-confidence. Now that I'm about to leave my 30s, it's really time that I do something about it, and I'm willing to spend money on a trainer to help me. So, again, thank you! You guys are doing good work!
Sure do appreciate you guys! Love listening. You're making a difference.
53 years old, 6ft 202lbs. I run 2,000 miles per year average the last 10 years and lift weights consistently 3-4 times a week. I don’t lose my muscles because I also eat about 140g of protein daily. People look at me and don’t think I weigh more than 200lbs since I have no fat around my waistline. I enjoy both cardio and strength training and focusing on both has made a big difference as I age. Not too many guys are jacked at my age and run marathons as fast as those guys that weigh 150lbs. I believed I’m called a Hybrid. I follow Nick Bare and his routines daily as a former 21 years active duty Army veteran.
HooHah - 🖍 🫡
I hope everything is ok in the Mind Pump family. I’m looking forward to a fresh episode whenever it comes. ❤️
We need strong men who tell the truth. Thank you so much! Learning so much at 69! You guys rock!!❤
Good episode reminding me of what I need to do
Im all out of sorts and it shows. Life is lyfing. I cant go into winter with this extra weight. Need this convo!
An episode full of mind blowing stuff that I never heard about til Mind Pump, the best! BOOM! 💪🏽
I understand the asks for time stamps but I also want to express for me personally, I love listening to everything and hope these do not get shorter. One point of view I want to share 🙏
Honestly 3 weeks ago I started following your advice. I don't do cardio, my workouts I do 5 reps working up to 10 sets with each new week adding a set. With progressive overload. I see great results at 59, my joints feel much better with less reps while pushing myself. I focus on the training, I'm 5,11 246 working towards 215. I eat 2100 calories a day. Twice daily. I also took your advice fellas I use grass fed casein protein powder. I dont weigh myself. 150 grams of protein daily. Thank you
Have a look at the 5/3/1 program to strength
Now we get old clipped out reuploads. What's up with that?
It looks like they’re wanting to grow the channel and upload daily. So in order to keep up with such a demanding upload schedule l, they’re probably recycling old content to clip together videos. I’m not the biggest fan of this either, but seems like they’re trying something new…
Agreed, mashups of old Clips are not my favorite
Now that I think about it, they're probably focusing on coaching their GLP 1 clients so they've become too busy to do fresh daily videos like they used to. So first we saw the death of time stamps, and now we're seeing these mashups just so they can keep to their daily upload schedule but just recycle content.
Aw man, no fresh conspiracy FACTS
Justin has the BEST shoes on the show, always rockin his flat soled vans, Sal and Adam are trying hard to fit in with their chuck Taylor’s😮😊💪🏻😎
Is my TH-cam player tripping or is the show all over the place today? Listening on premium, not watching.
It's another one of those mash-up videos. Previous segments all spliced together
Yeah it was the same thing yesterday.
Very weird approach what they're doing right now.
I am loving it 👌
Recently, I've noticed that the videos are not as structured as they used to be, and the show notes in the description box are missing. Is this a result of the holiday season? Will things return to normal soon?
With age comes wisdom. Working out for vanity is for kids who just want to get laid. Everyone’s goal should be health and longevity. Muscle becomes more important as you get older but so is flexibility and endurance if you want to feel younger and be active. 4-6000 calories a day is not a sustainable lifestyle. Eat healthy but realistic based on your finances and long term goals.
Time stamps?
Am I in the twilight zone? Recent videos are not flowing well. Still love your content. Fan for Life.
Sal, I think you got things a little wrong here. After going through menopause, my hormones went sideways and I no longer had any sensation of fullness at all. So did my lifestyle change by nearing more than ever? Yes. Is there a physiological component? Yes. I am taking a GIP, GLP-1 medication to right things in my body just like you are taking your hormones to right things in yours. And I’m not opposed to fitness and have learned a ton from you guys on protein and resistance training. I have lost 60 lbs so far and getting stronger every week.
Right on! I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year.
I am sharing my health, weight loss, fitness story to help motivate and inspire on TH-cam, FB/IG/TT
➡️ JulsWellnessWarrior
Been on a GLP-1 for 2 years. I started a series on my YT channel on GLP-1 (Ozempic, Mounjaro, Wegovy, Zepbound) on my TH-cam channel as I’ve personally been on all of them, including compound.
I agree with you, gentlemen, but on the most part, however, if you do the airdine bike which is resistance training simultaneously as you're doing cardio I believe that is the best type of cardio because you're not only doing cardio but you are doing resistance, training or a form of it. And you have to take into consideration. A51-year-old man is not having the same goals as a 21-year-old or in general, I'm not going to be always lifting as heavy as I used to even though I will still lift heavy once or twice a week, if possible just saying. Love the show.By the way keep up the great work
Thank you so much Adam. Great great value to me. 🙏
Dr Sean O'Mara says sprinting is king in destroying visceral fat.
I heard at a short duration.. idk if that’s true
@@Dw-wv1smsprints are supposed to be short
I was wondering where sprints fit into this type of program?
Basicaly all comes down to what you want your body to be able to do. Being honest about your intentions. and having realistic goals.
Most people lie to themselves. And get disappointed.
“I just want to be healthy.” But then get discouraged when they don’t look lean and jacked.
What about rucking or walking with a weighted vest is that counterproductive?
What do you guys take or recommend for helping with sleep? What was that magnesium you were talking about? I need it badly. Thanks
Magnesium glycinate. I've been using it constantly for a few months now, and it's working quite nicely. And I'm a lifelong night owl who's currently going through perimenopause.
I would like you to do an episod about women and fat lost what to do with hormones all over the place in menopause please 🙄
I second this.
I’m 53, menopause, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year.
I am sharing my health, weight loss, fitness story to help motivate and inspire on TH-cam, FB/IG/TT
➡️ JulsWellnessWarrior
Been on a GLP-1 for 2 years. I started a series on my YT channel on GLP-1 (Ozempic, Mounjaro, Wegovy, Zepbound) on my TH-cam channel
I second this too!!!! Please.
What about sprinting? Ive always seen sprinting more as a weight training more then cardio. Its just progressive overloading the run.
Running is great but it’s a skill. So most people need to work toward being able to run. Then once a person is proficient in running then sprinting. I hope that makes sense.
Walking is the best fat burning cardio
Diets are like driving a car. It takes an experienced eye to see if youre going to far left or right. And an experienced hand to make small slight corrections and stay in the lane.
Great analogy.
Love the show guys but I’m just saying I’ve never met a fat person that loves running/cardio
i am that person who loves running and I am also fat.
Hei, make sure that your message is not missunderstand... you still need cardio for muscle building, fat loss or anything your goal is... you need pulse raise at the beggining of the workout, to raise the body temperature and to prepare the CNS for workout... also cool down to have an efficient blood circulation.
Good cardio = good blood circulation = better pump and better blood transportation to muscles = better muscle grow.
Depends how much and what cardio you do
3:05 I just left a program with 1200 calories a day,high protien 90 minutes cardio 7 days and 6 days lifting weights . High cruciferous vegetables.
Rough stuff, bloated, gaseous, brought out my hypoglycemia big time it is a 4 week program. I made it to the beginning of 3 weeks. I love my Brian and bodily functions so I stop. Hypoglycemia will straighten a person right out on what's important fast
I have to wonder what the kick back is with all these products they push since they go hard on a handful of these in every show.
In general, how long does it take recomp from 35% to 20%, assuming consistent training, good eating and some consistent cardio?
0.5% per week at best unless you're wealthy and have all day
I went from 42% down to 33%, and it took about 9 months. 1200-1800 cal max(most days 1200). Lift 3 times a week. So I'll workout hard rest two days. Then hit it hard again on the 3 day. Also I walk. So much walking... 5-7 miles most days. My goal is 20% as well. I fig if I keep getting the same results? It will take me about 6-7 more months to reach 20% ish...:) GL
For me every 2 months I’d lost 4% body fat.
I went from 28% down to 20% in 4 months.
I could’ve lost a little quicker but not by much, otherwise you get diet fatigue much quicker and lose muscle.
Losing weight is a long road, just do it and try to forget that you’re doing it and you’ll be happy at the end or after milestones.
Try taking photos of yourself with no clothes at 35%, 30%, 25% and finally 20%.
By the time you get to the 25% you’ll see how much work you’ve done through those pictures.
I'm doing something wrong....2% in about 9 months.
@@markb4595 are you tracking your diet?
A good range is to lose .5-1% of your body weight every week while dieting.
So if you weigh 200 pounds you want to lose 1-2 pounds a week.
If you aren’t losing enough you might want to look at eating less calories or increasing your step count daily till you start hitting that sweet spot.
Focus on eating protein, doing strength training and something like meal prep or eating the same thing every week can help to not think about it all too much.
I love these & perfect timing
Mind Pump Yeah dude!!
Is trying to build strength and VO2max antithetical to each other?
Super helpful! I’ve been strength training for just 3 months and I’ve noticed some positive change but was not tracking calories or macros.
I just started tracking last week and realized I was eating about 50g of protein a day and only about 1000 calories 😳
I am 5’6” and currently 198lbs. When we did a body scan I had actually lost muscle over the last 4 weeks which really surprised me.
I am now hitting protein of 150g a day and about 2000 calories.
Really trying to trust the process here! And very curious to see what change comes.
So I’ve been doing weights and work out . I looked back 1 year on my InBody Dexa scans. I gained some muscle but the fat went from 32% to 32.6; skeletal muscle 62.4 to 65 & my weight went up 10 lbs to 174. I’m trying to get discouraged but not losing fat and gaining weight. 😮 Any advice for a middle aged women?
What about combining lifting with separate sprinting days?
Would be nice to have a female in that conversation. It is easier for men to lose body fat and it is great you are talking about it, opened my eyes to cardio. But I am perimenopausal woman and it is very difficult to get a good sleep at the moment and eating healthy while on period. But still thank you for this podcast 🙏
Yes. I am in perimenopause as well. Love Mindpump and all the advice they give. I do all the things, strength train, walk 10,000 steps, track my food and still struggle with fat loss. Recently did a cut after being in a surplus for several months and it really flared my peri symptoms. It’s very frustrating
Eat less
The big leaps thing is real 🎉
Do not forget, photos can appear to add weight.
what’s good with these old episodes?
Id be curious which was better for fat loss, high intensity high reps, low reps with high weight?
Is it 1g per pound of current or goal weight (if wanting to cut?) Always been confused on this.
1gr protein per pound of target or ideal body weight. Or more if you lift. I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. I eat 140-160grs protein day.
I am sharing my health, weight loss, fitness story to help motivate and inspire on TH-cam, FB/IG/TT
Does yoga count as a conflicting signal?
I think you have to consider the type a Vinyasa could be very intense as where a slow flow or Hatha is similar to the walking they referred to parasympathetic.
Im 5'9 190. I lost 35 pounds by fasting 16/8, walking, and strength training-legs focused. bigger the muscles the better your metabolic rate. Once I put on muscle, the fat fell off and visceral fat is tough to burn without fasting.
How long did it take you? How many miles did you do, and how long was you fasting, and when did you actually started to see results?
Anyone know the podcast episode number?
Can you guys explain how to lose weight while working in shift (12hrs or 8hrs shift) thanks
As well as recommend a program for shift workers?
Sal dresses in the most dad way while Adam dresses as if he doesn’t know he’s a dad yet. Justin basically just puts clothes on.
They dress the same bruh
That sleep part sounds good but sometimes difficult. I workout in the morning and wake up at 5am 4 times in the week. What do you recommend for people like me who have this type of routine.
Go to bed at 20,30
For the first time ... I am fast forwarding whole sections 😢
What if you go out for a walk with a playlist or podcast to chill for an hour ?
In reference to 13:20 I have the opposite problem. I hit my protein goals but my calories are low.
Thanks!
Do you help women age 55 that are in perimenopause? Thanks!
So when should I increase calories? When I stall in performance or weight for a while?
Love when sal say, this is goimg to be controversial.... i dont give a shit 😂 ☠️💯💥
Do sprints and lower the carbs. You’re welcome
Does the weight have to be heavy or just enough to be lifting 10-15 reps?
Regarding sleep, I need to know what I can do to improve my sleep with a 1 year old toddler. In my case would I just have to deal with slower gains until she and I both get uninterrupted nights?
What is mellow that Adam takes for magnesium?
1:24:55 😂😂 friend of mine asked me, what's the most effective recovery tool I use, I said "my bed" 😂 BOOM! 💪🏽
this is a recap / re-uploaded video?
Lift weights, build muscle, burn fat
Where has the intro to the episodes gone? It goes straight into the conversation with no context. It takes a couple of mins to realise what they are discussing.
I wonder if i dont get enough sleep because of my work and wake up time will getting an hour nap during the day help off set the lack of sleep from the last night?
Dammit, got here too early for time stamps. See y’all in a couple hours 🫡
yea i aint watching these long ass videos without timestamps
Right.
Just watch the damn episode would ya
@@BlackMatrix-pl4fe hit transcript above and look right! 🙄
Yikes! Lol
Have you thought about some type of training while you cast?
I am so confused. Why are you talking about Shuteye Chai like it is new? They’ve had that for at least a couple of years.
1 gram of protein, for lb of ideal body weight.
The formula is easy to remember.
185 lbs = 185 grams of protein as an example.
But for me, it does no stop there?
It has been stated numerous times that protein has a thermogenic effect, so that up to 30% can be used in converting what you eat to what the body can use as amino acids.
If that is the case, eating 185 grams of protein is flawed and not enough?
If 30% is used in converting what you eat into amino acids, that means that I am only making available in amino acid form a net of 130 grams.
185 grams of protein that is eaten - conversion costs 55 grams, net 130 grams.
Flawed assumption maybe, but I would rather sway on eating a little more, taking into account the conversion % and hopefully end up with a net close to my ideal protein intake.
The rule of thumb takes into account the thermogenic effect of protein.
@@funkspinna Cheers
I imagine the calories to process the protein would be pulled from your fat and carbs first (not sure tho).
@@brentmcnutt Cheers
What's the best affordable way to measure body fat?
clamp it
Mirror - it never lies.
DEXA
So is mixing like 10-15 minutes of stair stepper a no go then?
Where's the part addressing visceral belly fat?
I briefly tried the supplement HMB and it gave me the 💩…..is that common ?
I’m surprised they haven’t released a program that has a bunch of non-related.body part supersets for a true “time crunch” and also have people utilize it for almost a “cardio” effect (30 sec rest periods). Like a 30min workout that’s squats and shoulder press, bench press and RDL’s, etc….I feel like it would sell. My $.02
Did they just discuss sleep twice ?
I’m not sure if I’m a fan of this new “edited” podcast format…..just saying
Lift 3/4 times a week and walk for hour a day eat right sleep right.
Talking about GLP1 negative yet you launch a program for those who take it
Why would cardio be bad? I lost twice bpdyfat with cardio than weight training with calorie deficit with healthy food . Only problem with cardio is makes you hungry so you cheat your diet
What’s with all the old clips
That's always drives me crazy when you talk about 100 above or 100 below caloric maintenance literally one Snickers bar above or below
Took a month off training while fishing and chilling at the beach. Excited to get back on the horse strategically. Which program would you recommend?
I'm 6'5". Ha, 200 grams of protein is kind of a bitch. Have y'all given any advice for getting there? I'm usually about 30 grams short. Thinking I should add a protein shake.
Sardines in olive oil. Add lemon. high energry, high protein and nutrients. Try it served cold
@@ScottD1 Thanks!
Pea protein is a good alternative to casein before bed.
Having same issues! a shake yes if u have plenty of $, Aldi has a 4 pack 30g each for 7$ no junk, cheap; if not, #1 cheapest bulk cook chicken breast (.5$/33g protein), eggs (.7$/33g protein), pork loin (.75$/33g protein), egg whites (1.4$/33g protein), but yea it’s tough if u wanna be cheap, lots of bulk cooking, I do about 10lb chicken breast a week & 3 dozen eggs a week but the time it takes is stressful, if not enough time I top off with a protein shake, I do about 3g/kg protein so like 200-250g protein a day, only bc shakes u loose anything in excess of 30/40g bc isolate is fast absorbing & since food takes longer to digest u can do 100g twice & still have MPS maybe if not enough times to do lots of meals
@@jjjames6894 Yeah - food 1st, supplements 2nd.
When you're dying to listen to the episode but it's not on Spotify yet....
Yet they have more views on this episode. So maybe changing it up every now and then is not a wrong strategy.
autoimmune disease is due to diet and lifestyle ,its not just obesity thats not a disease than.
What about if you obviously want to build muscle, BUT you need cardio for actual cardiovascular health??!
36:05 I cannot believe he just said that. I mean, you guys just hates running way too much
people with hypothyroidism tend to be overweight and can be obese
1.45 minutes to BJJ and a 5 minute walk from house, guess this will be playing until this finished
not true, you can burn more and faster fat with tabata and high cardio excersise, building muscle takes more time and burning fat with weights takes longer than with those types of training.of course you need a diet and a calorie deficit
How old is this video?
Lifting weights is ducking boring. Ive been doing it for 12+ years. Bored af
That water thing has frustrated me sooo many times....
These 3 chat so much Wass. Diet is the most important factor in getting shape!!!! Simple as. Fix that, you fix everything. Then add weight training bit of cardio = in shape
Who went and pumped out 3 sets after that statement?