Menopausal woman here. This is my fav podcast. Mind pump indeed! I gave up cardio, took up weight training and I am making strength gains. It is nothing short of amazing. Eating more than ever, but it's meat, and doing a whey shake prior to lifting. Same weight, inches being lost. Thank you!
True AF …I previously was doing running everyday and couldn’t shed weight , was even starting to carry weight , Went exploring podcasts and i found mind pump , i joined a gym and started strength training, Boom in 3 months i got body recomp and loving my weight training, i’ve started to progressive overload now , MP rocks
I lost weight a bunch of weight and achieved recomp by running and also doing regular bodyweight training. I agree that weights are superior for body composition, but if you eat enough protein and don’t neglect the weights, running shouldn’t detract from the recomp. Main benefit of running for me is simple: it’s super fun! Especially in the trails
I’ve lost significant amount of weight twice in my life. Once right before my wedding. I did that with just cardio and calorie restriction. I was miserable and of course binged after the wedding and gained it all (plus an additional 25-30lbs) back. This time around I’m doing it the right way. Strength training 3-4 times a week, walking, and a Zumba class 1 or 2x a week because it brings me joy. Down 60lbs and it feels EASY! What’s hard is eating enough. So mind blowing and I wish my younger self would have found you. But so grateful to have found you and learning the correct way to do things. Also, I was totally doing a squat, to curl to overheat press 🫣😅 I’ll be stopping that going forward. 😅😅😅 I’ve only started weight training 3 months or so, so I’m taking all you say in. Thanks for all you do!
I think MP messaging is too anti-cardio. They make it sound like cardio is not essential. Cardio is essential for overall health and fitness. If you only do strength training 3-4 times a week and then sit around on a desk all day, your health WILL decline. You'll have reduced vO2max and high blood pressure. It is likely that you won't be able to continue doing strength training if you don't do any cardio at all (including walking). People who are overweight/obese commonly also have high blood pressure. It is hard to do strength-training based exercises for such people. Light cardio for a few months is essential for controlling high blood pressure, after which strength training exercises can be introduced. Doing 30-60 mins of cardio every day is the easiest way for some people to achieve a calorie deficit, especially if they have a hard time controlling cravings. It is the most realistic way to lose weight in the first few months, after which cravings are controlled more naturally once regular exercise starts changing your body's hormones and automatically fixes your sleep schedule. Regarding metabolic adaptation of cardio, one can slowly ween off it and introduce more strength training in the routine, as one gets closer to their goal weight. For example, if someone is running 5 days a week for 60 minutes each, they can reduce the 5th day run to 50 minutes, 40 mins, 30 mins and so on, and slowly take off days till they're doing cardio for only 2-3 days a week and are doing more of strength training.
With fitness, it’s important to find what works best for you. Find what you enjoy most and what’s sustainable for you. With fitness and nutrition both. I simply walked 3 miles a day at a calorie deficit and lost 149 pounds in one year. You don’t have to be extreme. Just be consistent with what you choose to do.
I can’t thank you guys enough, especially Sal!! I came across your message when you were a guest on one of TH-cam health/fitness channels I have been following and you were talking about your book. You had me at “eat more, workout less, and stay healthy & stronger for life!”, I was sold!! I really love the fact that you show us how to work with our body, not against it. I bought your book; “The Resistance Training Revolution”, right away and started eating more protein and doing resistance training properly for the first time and I couldn’t be happier!!! I didn’t see the results immediately but after I finished the first program (Total Body Anywhere Program), I noticed that I didn’t gain weight or gain fat so quickly like I used to. Before I used to do cardio with weights but it didn’t work for me as I would always get hurt and had to stop training/working out for 2-3 weeks at a time and I couldn’t even eat junk food occasionally, do a cheat day, or even have one bad meal per week because I would gain weight right back so quickly. However, after following your training (it has been almost 4 months now), I feel stronger (no injury), and I can eat more (even when the food I ate was unhealthy), but I don’t gain weight or get fat right away. I stopped using the scale per your suggestion too. I measure my body composition by how my clothes fit and how I feel, and since I started your program even the days I felt terrible/boating because I ate too much, my clothes still fit me better than when I was doing a cardio. I even converted my husband (btw, we are in our 40s) to do your program with me, and he is loving it too! He used to walk on a treadmill for hours (sometimes twice a day) and still didn’t look as good as he does now while being on your program! We are on the total body dumbbell program (from your book), and will keep finishing the total body full home gym program. Thank you again for your astounding insights in this field. My husband and I will finally be able to break away from this dreadful cycle of losing weight and gaining weight for good!
I love you guys and the podcast soo much. You have helped me manage my disciplined and addictive personality from beating my self at the gym, to having a more educated balanced life. Focusing more on strengthening my mind and fueling my body, to aid recovery and well-being. This is slowly yielding the strength and body I want and was fighting myself to achieve. I look forward to every episode.❤ THANK YOU
One of the reasons why I started listening to the podcast religiously was how they broke down the science and mentality around resistance training for fat loss instead of cardio. Now I understand the importance of focusing on strength gains instead of anything else. Fat loss is a side effect of strength 💪😊 ❤ Love you guys!! I love starting my morning when your new podcasts drop 🙌
Just as important as consistently working your muscles, working your mind through fitness education will lead to a higher level of success. Mind Pump is the best choice for a daily workout for your mind. The fitness journey trifecta is resistance training, cardio, and Mind Pump.
Strength training 3-4 times a week(depending on the program at the time) and walking sometimes while keeping my diet in check, I’ve lost 60 pounds in a year and am super strong, killing it in the gym with a crazy body recomposition. They are absolutely right.
@@peache8 well my job already has me walking a lot, so I don’t ever worry about cardio cuz that’s taken care of, but as far as the gym right now and for the last 4 months, I just do 3 full body workouts a week focusing on intensity and making sure I target every muscle group a couple times a week while making sure my diet is also good.
Amen to this study, I have a work colleague who runs for an hour on the treadmill because in her mind she burns more calories and therefore she burns fat. I've tried to explain till I'm black and blue that this isn't the case. That she needs to be lifting weights. So I now will share this episode with her. Thank you 😊
There was a time in my life when the bulk of my training was high volume cardio and even if it involved a lot of uphill running and stairs, it got to the point where it was extremely stressful for me because I knew I had to maintain this volume of cardio to not gain fat/weight. Then the pandemic hit and I became sedentary for 3 years. This summer I went back to the gym doing group classes and one month in, I discovered Mind Pump. Since then, 90% of my training is strength training for maximum strength gains and I'm doing 1-2 group classes a week for cardio and for the social aspect of it. No more running!!! It is such a relief to me. Thank you!!!
I’m in my clinical rotations to be a nurse practitioner and I just wanted to let you guys know that the NP and physician I am following counsel patients on strength training, increased grip strength associated with decreased mortality and morbidity, and focusing on eating whole foods type advice. I was pleasantly surprised 🙌🙌🙌
For sure!! I’m a retired pro strongman, who now works o full time job delivering to Starbucks. As much as I would love to pack on some muscle again and get my strength up, it’s such a back and forth struggle. I get between 16,000- 18,000 steps per day on my routes. Being that active (cardio), it’s so tough to make consistent gains. Back in the day, closer to my prime years, with only the weight training and strongman event training, I was so much more muscular and lean. My point is, if you want to be muscular and burn fat, I agree that the weight training is the better route.
Life, like fitness, is more "both and," than it is "either or." I like how the guys point out there's a place for all training modalities available to help us and our clients reach our goals. The nuance is in how we frame, market, and use them as trainers. I never sell cardio as the best way to go for fat loss and I know it has its place in helping clients improve their overall level of fitness. I have 50 something year old clients who just want to curl to squat to jump rope to plank for 30 min once per week; they are looking for a feeling/experience they can't get any other way. I just give them what they want and weave in ways to give them what they need. The only question I ask at the end is, "how do you feel?" As long as they keep saying, "great!", I am giving them what they are paying me for.
Sooo many gems dropped in this episode! Glad I found y’all this time around on my fat loss/muscle building journey. Strength training really is key! The golden ticket. Been seeing great results once I really started tapping in with a program, and lifting seriously. Keep up the great work!
@EmelynJ Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
When I saw the video title I assumed it was an older video bc they’ve said this forever. After seeing the date I decided to watch. Glad I did bc a little part of me still refuses to accept that cardio isn’t needed. I’m officially sold… no more cardio.
It has been hard for me to let go of my cardio addiction, but Mind Pump has really helped me embrace strength training. I appreciate your consistent, helpful advice! ✴
I have a big driveway, I started walking up&down it everyday for 1 hour for almost 10 months now. Was 270lbs when I started, now I’m currently 181lbs.. It did work for me with simple cardio walking.
That's awesome! I bet you feel a million bucks! But walking won't make you look like a hard body Spartan look. You need resistance training build and maintain skeletal muscle. Do both and you'll definitely get that Spartan look. Keep up the great work!
Like many others, when I started to lose weight I was cardio all the way. Hard core treadmill, exercise bike, elliptical, and Orange Theory style sessions. It was killing my joints and energy with not much results. I started weight training and man it has been night and day. Feel better, have more energy, and I have a better self esteem
Let's go! a 2 hour episode! Always start my day with mind pump. Helps me get my thoughts straight. Luckily you guys usually drop an episodes in the morning here in the PH.
Two years ago i became so addicted to running. I was doing a minimum of 5k runs three to four times a week. I lost tones of weight, but gained it all back and more when I stopped running. Now i bodybuild, my body looks great and my confidence has gone through the roof, plus I enjoy lifting weights.
Listening to Mindpump has empowered me with the knowledge and insight to take a 'Holistic' approach to strength training. Thankyou so much! you are helping people sculpt a new lifestyle.
I’ve lifted weights for 20 years I bench 315 for reps and squat 495 for reps.. I quit doing any cardio for about a year and the trade off for about 10-15 pounds a lift was I blew up from 230 to 280 I got blocky and my movement started to really suck. don’t sleep on your cardio folks if the only signal you send your body is grow the only thing you’ll do is grow.. you need to tell your body that athletic movement is important and cardio in a circuit or hiit environment is great for that
Same here. All my body want to do is grow and stay bulky. Even though I hadn't lost ant fat from cardio in a long time ill still will do it along with weight training.
I lost 15kilos in 3 months without any cardio, also there is a huge change in body composition. I basically followed your show, listened carefully and applied the wisdom. Thank you for making this possible to all of us who are not fitness educated!
I’m 61 yrs old and try to get in 6 days of workouts which consists of 3 strength training days and 3 cardio days.If I don’t get in the 6 days I make sure I get in my 3 days of strength training which consists of weights and body weight exercises.I agree totally with you guys !! Thanks for the video and info you provide !!!
I went from 40 miles a week to becoming a bike commuter. Instead of driving I ride my bike around town, and depending on my day I'll plenty of cardio in. However when I started doing this instead of running I realized I needed to do something else, and I decided to give resistance training a try. At first I really wasn't feeling it, but one day it really hit me when I realized how much lifting weights promotes mindfulness. When I'm lifting I'm completely in the moment, and that is something I could never truly achieve with running. Just the mental benefits alone with lifting won me over. Now I still love my running, and will occasionally do a 6 mile run just for the hell of it. There's something about finishing my run around sunrise that's so appealing.
I would love to see talks with people who called in after some time. To see the progression and improvement after 3/6 months or maybe even a year. It would also paint a picture of what people can expect with a specific program or life style.
❤❤❤ I absolutely love the Mind Pump Team and everything you guys stand for. Keep fighting the good fight against the idiots that’s out in this world. ❤❤❤
I agree with the caller that said keep up the great work. You guys are truly saving lives. 👋 OK now I have to say listening to you all talking about your body fat and where you store it just made my morning. I was alone in my house laughing hysterically at you guys as I male breakfast burritos for the family. You all look great, so it was so funny listening to you. 😂😂 I am a post menopausal woman and I have learned so much since I found you at the beginning of this year. I finally listened to an episode of you guys talking about lifting and resting between sets. I started doing this 2 weeks ago and it's so hard for me to not do circuit type cardio lifting. I keep telling myself, Yvette, shut up, listen to these guys, and trust the process.
I loved the fact you mentioned about changing your exercise behavior and your nutrition follows. I’ve been consistently strength training for three months now, and have noticed body recomp. It is no longer a chore to eat in a way that supports my body and my strength goals because I know my workouts are better when I do. I wish I had invested in weightlifting sooner.
I've been on a weight loss journey for the past 10 months. I started at 360 and am now down to 315. Everyone's been asking me what I do to keep off the fat and I always tell its strength training. I do light warmup cardio like 10 minutes, and then I have a 5 day a week lifting routine. Not only am I loosing fat but im looking good and filling in loose skin with muscles.
Formal cardio (more intense than walking) should be seen as an accessory exercise to lifting. In the end it makes you a stronger lifter. The higher your vo2 max is, the better your work capacity will be. So you'll lift with more intensity, recovery faster between sets, and your overall recovery between workouts will be better. 💯 My all-time favorite cardio modality is jumping rope. But sadly, many people "skip" doing it because they lack the cordination to do it. It's very complimentary to lifting.
Yeah I'm not a big fan of no cardio at all. Just get your heart rate to 130 for 20 minutes before you lift. I promise you'll have a better weights session.
@@TheMakki you're leaving gains on the floor... your 1st lift is not max. possible effort after 20 mins! at 130 heart rate. I totally agree with heart rate up, but 3-5 mins is totally enough. The effect you get from what you do now you can have from 1/8 teaspoon good quality salt in 1dl water as pre-workout. It gets you volume in the bloodflow and you feel strong, works wonders.
My only "formal cardio" involves running to and from places. Today I had brunch with my family and jogged 20 minutes to get home! A real time saver and I don't need to schedule time to do any formal workout. It's much less stressful and I can enjoy the scenery and stop or slow down any time.
I love the compounding interest analogy to muscle. My kids have always been active and into sports. Now my oldest, and therefore youngest too, is getting to an age where he's open to hearing such a life lesson. I haven't been a good role model in that regard in the past, but I'm learning a lot. Some of which is helping me, but most I hope to pass on to them.
Y’all keep me sooooo motivated ! I’m learning so much with every episode I’m teaching my adult kids about this and how effective strength training is in all body goals and heart health Love Dr Lyon too I’ll look for her book ❤
I’m post menopausal, 52 and, like the listener who called in about the pull-ups, I’m hyper,boiled. I absolutely love heavy strength training and need it for the stability it creates. The ONLY form of cardio I will do, other than walking, incorporates strength: kettlebells, sled drags and pulls, ball slams, landline (rotations, squat to press), KB Carrie’s of all kinds, battle ropes, etc. and I usually only do one of those workouts maybe once every other week to 1-2X week, at most.
I used to be assigned to lead PT when I was in the Marines as a platoon Sgt (duty aside from day to day MOS duties) and some of the Marines that would come back from deployment would eventually let go for a few months and gain a significant amount of weight. During our PT sessions - I would just go on slow paced long-endurance runs wit them every morning for about an hour to 1.5 hours. I also made sure they ate a bit less (caloric deficit) for most of the week. They would feel good and come back recovered every morning and within two months - they were within standards and up to speed. Slow-paced cardio for a long time (a little bit of HIIT here and there) along with a caloric deficit and rest works wonders for your body and its functions. It isn’t as taxing as other programs either.
I realized strength training was more effective than cardio 45 years ago after my father opened up a weight training gym for women in Canada. I observed women who strictly did aerobic classes compared to following our weight training programs in our gym. After 6 months our members not only burned more fat they also developed a strong sculpted shapley body, the ladies doing sticky aerobics might if lost some fat but their shape remained the same. I’ve continued in the field and now teaching weight training in nursing homes, assistant living centers, people with dementia etc and they are definety benefitting. Before my father passed he invented a new dumbbell, so now I can teach the masses how to safely weight train. I love weight training! 😊
Thanks for another great conversation. The mirror effect discussion was pretty interesting. Here is a fun test: try writing a word with your dominant hand and mirror that movement with your non-dominant hand, essentially writing backwards in the other direction. It will be messy but it will feel intuitive and you can practice it to get better. A white board makes it a bit easier.
How is cardio a terrible approach? Even if strength training, is better that doesnt mean cardio is terrible. Or that its not more effective for some people because of preference or other factors
I just found your channel and you guys are awesome, keep doing what you are doing. Finally some no BS guys, you are so practical and that is what I really like. Also I liked the part where you talk about belly fat, because so many guys are struggling with it (including me), but everything young guys see in every fitness article, video, magazine, movie and so on is just pure perfection, which is obviously not so easy to attain and of course not healthy, because it often includes use of steroids and other supplements that are not good for you.
I just turned 40 a few days ago. Im 100% addicted to cardio. I spend 1.5 hours on the stair/step master per day and I throw in a 30 min TRX session 3 times a week on top of that and weight lift for my lower body 2 x a week because I want to look lean and toned. It’s not working any more. It’s not working at all. I eat 1800-2000 calories a day it’s mostly protein. About a month ago I decided to stop and I started listening to this podcast. I’m eating the same amount of calories but now it’s a lot more carbs. I also started lifting every day while still doing a ton of cardio. I kept waking up in the middle of the night starving. So now I reduced some more cardio and am starting MAPS Anabolic. I’m having a hard time with mindset as I’m still a cardio addict haha. I’m really struggling with the trigger sessions. I’m having a hard time believing that this will get me lean and toned. I need more 1:1 guidance. Any online coach recommendations are appreciated and any other input too. Im very able to follow programs and nutritional plans and track things but I’m so lost haha. Help 😅😂
My anecdotal experience has been For weight loss Cardio alone > Combination > Weights alone For overall body composition Combination > Weights alone > Cardio alone. I would recommend the average joe to do about 20 intense minutes of cardio daily, and about 30-40 minutes of weights for a combined 1 hour of daily exercise.
I quit doing cardio over a year ago and have noticed more muscle gain as a 57 year old woman than I have in the rest of my life. I have been working out steadily for 30+ years. I am a believer!
Great show! You might try getting Dr. Sean Omara on to talk on the point of sprinting, visceral fat and how long steady state cardio will not help get rid of it, but sprinting does. He has done the research on how to best reduce visceral fat so he might be a great one to have on to continue this subject.
I really want to advance in my strength gains but because I broke my wrist in April of this year, I feel like the amount of weight I can lift is limited (10 to 20 lb dumbbells depending on the workout) at the moment. It’s taking a lot to get the strength and flexibility back into my wrist again. What program would you recommend where I can still get those strength gains? Also, everyone at team mind pump is a blessing to everyone who comes across your page. I only just recently started listening to you guys seven weeks ago, and in those seven weeks I am already seeing results(down 20 lbs)I have never seen even when I was a long distance runner and overweight(250lbs, 5’2” 25 year old female- now I’m 31 and 189lbs). You guys have given me the confidence I have not had in years. I actually feel like I can accomplish this goal and become overall healthier in mind and body. Thank you so much guys, you rock.
I broke my Spine (Completely Severed) about 10 years ago now. I had a Spinal Fusion to fix it and especially after the Surgery I started to struggle with Weight Gain. Cardio was not a realistic option for me to lose significant weight because of the impact aside from walking. So I started weight training a lot more, just left out the Compound Movements that load up the Lumbar like Squats. I lost all the weight simply by Lifting and got down to where I had my 8 Pack out again. Literally did nothing else, didn't even count my Calories, no crazy Cardio Regime, nothing just lifting. My theory always was that large amounts of Muscle essentially in lay man's terms turns your body into a Calorie Furnace, the Skeletal Muscle just turns you in a Coal Engine Room aboard a train just churning out massive amounts of fuel like it's nothing.
The thing is I have stopped losing weight since last 4 months despite being in a deficit and str training 5 days a week. So I had to start doing 5 days of cardio too.
Fat loss > weight loss Cardio can certainly improve your work capacity and durability to recover not only between training sessions but also between sets, but it is not something that needs progressed and challenged to the point that it takes away from your strength and your muscle tissue health, which of course is the best thing you can have to keep strong bones to have a strong metabolism to have a more robust immune system and to survive injuries&ailments better
Every time I only lift for a couple of months and no cardio i gain too much weight. When i combined weight training and walking I looked infinitely better than i do now. I plan to start walking and running sprints after my lifts in 2024. I'm tired of not being lean and muscular at the same time. I have gained muscle just lifting but I've also gained way too much fat. I've never acheived being lean and muscular at the same time. I hope i can change it in 2024.
I like the conversation about letting your body naturally self regulate that came out of the grounding conversation. I often find that my body can regulate temperature fairly well and I always wondered if it's because my dad was cheap and didn't blast the heat or AC. I wonder what the mind pump team thinks about central air conditioning.
same with running when it comes to heel striking vs. forefoot or flat foot stride/form. Take an experienced running that heel strikes, put them on a treadmill with and then w/o sneakers. The runner's body will resist heel striking and forefoot will prevail. What tells you which one is natural. Forefoot form will also allow most of impact to absorbed by calf and quad muscles vs. joints.
Diet is so important, i went from cardio 2 strength training and continued with aggressive dieting , Oh no i hit a bad plateau…i needed to increase my calorie, started having an extra meal high protein, Boom i felt so much better , something for people to really understand if they are “crossing over from the Dark cardio side “ 😮😂
Sal- could you please tell me something. I am 73 years old. I have not done compound exercises since my thirties. I haven’t lifted but am recently back in the gym. I’m doing a full body workout- 3 times a week but on machines. Am I to old to compound exercises or should I just stick with the machines? Thank you.
I’ve lost a lot of fat doing both cardio and weights but this last year I have shifted my focus more on resistance training and made the cardio much lower intensity. This means recovery is not negatively impacted, I’m in great cardiovascular health and I get minimum interference with my gains. If could just go out and walk all do I would but I have other commitments. An hour on the bike machine whilst watching Netflix is a good way to kill two birds with one stone . And once a week I will do a slow long jog. Also means I can eat a lot more with the calories I burn.
Menopausal woman here. This is my fav podcast. Mind pump indeed! I gave up cardio, took up weight training and I am making strength gains. It is nothing short of amazing. Eating more than ever, but it's meat, and doing a whey shake prior to lifting. Same weight, inches being lost.
Thank you!
True AF …I previously was doing running everyday and couldn’t shed weight , was even starting to carry weight , Went exploring podcasts and i found mind pump , i joined a gym and started strength training, Boom in 3 months i got body recomp and loving my weight training, i’ve started to progressive overload now , MP rocks
Completely stopped running and got back to calesthetics and weight lifting. I hit the heavy bag for fun and thats it.
I lost weight a bunch of weight and achieved recomp by running and also doing regular bodyweight training. I agree that weights are superior for body composition, but if you eat enough protein and don’t neglect the weights, running shouldn’t detract from the recomp. Main benefit of running for me is simple: it’s super fun! Especially in the trails
@@Seanonyoutube🎉
I’ve lost significant amount of weight twice in my life. Once right before my wedding. I did that with just cardio and calorie restriction. I was miserable and of course binged after the wedding and gained it all (plus an additional 25-30lbs) back. This time around I’m doing it the right way. Strength training 3-4 times a week, walking, and a Zumba class 1 or 2x a week because it brings me joy. Down 60lbs and it feels EASY! What’s hard is eating enough. So mind blowing and I wish my younger self would have found you. But so grateful to have found you and learning the correct way to do things. Also, I was totally doing a squat, to curl to overheat press
🫣😅 I’ll be stopping that going forward. 😅😅😅
I’ve only started weight training 3 months or so, so I’m taking all you say in.
Thanks for all you do!
Absolutely key point there- to do something that brings JOY ❤ That's why dancing will always be a winner workout
I think MP messaging is too anti-cardio. They make it sound like cardio is not essential. Cardio is essential for overall health and fitness. If you only do strength training 3-4 times a week and then sit around on a desk all day, your health WILL decline. You'll have reduced vO2max and high blood pressure. It is likely that you won't be able to continue doing strength training if you don't do any cardio at all (including walking).
People who are overweight/obese commonly also have high blood pressure. It is hard to do strength-training based exercises for such people. Light cardio for a few months is essential for controlling high blood pressure, after which strength training exercises can be introduced.
Doing 30-60 mins of cardio every day is the easiest way for some people to achieve a calorie deficit, especially if they have a hard time controlling cravings. It is the most realistic way to lose weight in the first few months, after which cravings are controlled more naturally once regular exercise starts changing your body's hormones and automatically fixes your sleep schedule.
Regarding metabolic adaptation of cardio, one can slowly ween off it and introduce more strength training in the routine, as one gets closer to their goal weight. For example, if someone is running 5 days a week for 60 minutes each, they can reduce the 5th day run to 50 minutes, 40 mins, 30 mins and so on, and slowly take off days till they're doing cardio for only 2-3 days a week and are doing more of strength training.
Eating more to lose weight was a concept completely alien to me but thanks to Sal this approach has worked for me!
With fitness, it’s important to find what works best for you. Find what you enjoy most and what’s sustainable for you. With fitness and nutrition both. I simply walked 3 miles a day at a calorie deficit and lost 149 pounds in one year. You don’t have to be extreme. Just be consistent with what you choose to do.
I can’t thank you guys enough, especially Sal!! I came across your message when you were a guest on one of TH-cam health/fitness channels I have been following and you were talking about your book. You had me at “eat more, workout less, and stay healthy & stronger for life!”, I was sold!! I really love the fact that you show us how to work with our body, not against it. I bought your book; “The Resistance Training Revolution”, right away and started eating more protein and doing resistance training properly for the first time and I couldn’t be happier!!! I didn’t see the results immediately but after I finished the first program (Total Body Anywhere Program), I noticed that I didn’t gain weight or gain fat so quickly like I used to. Before I used to do cardio with weights but it didn’t work for me as I would always get hurt and had to stop training/working out for 2-3 weeks at a time and I couldn’t even eat junk food occasionally, do a cheat day, or even have one bad meal per week because I would gain weight right back so quickly. However, after following your training (it has been almost 4 months now), I feel stronger (no injury), and I can eat more (even when the food I ate was unhealthy), but I don’t gain weight or get fat right away. I stopped using the scale per your suggestion too. I measure my body composition by how my clothes fit and how I feel, and since I started your program even the days I felt terrible/boating because I ate too much, my clothes still fit me better than when I was doing a cardio. I even converted my husband (btw, we are in our 40s) to do your program with me, and he is loving it too! He used to walk on a treadmill for hours (sometimes twice a day) and still didn’t look as good as he does now while being on your program! We are on the total body dumbbell program (from your book), and will keep finishing the total body full home gym program. Thank you again for your astounding insights in this field. My husband and I will finally be able to break away from this dreadful cycle of losing weight and gaining weight for good!
I love you guys and the podcast soo much. You have helped me manage my disciplined and addictive personality from beating my self at the gym, to having a more educated balanced life. Focusing more on strengthening my mind and fueling my body, to aid recovery and well-being. This is slowly yielding the strength and body I want and was fighting myself to achieve. I look forward to every episode.❤ THANK YOU
Same here! It’s like my daily dose of feel good and coaching all in one session!
I can attest! 4 day per week strength training and 3 miles worth of steps minimum and I'm down almost 30 pounds in 1 1/2 yrs. Thank you!
One of the reasons why I started listening to the podcast religiously was how they broke down the science and mentality around resistance training for fat loss instead of cardio. Now I understand the importance of focusing on strength gains instead of anything else. Fat loss is a side effect of strength 💪😊 ❤
Love you guys!! I love starting my morning when your new podcasts drop 🙌
Just as important as consistently working your muscles, working your mind through fitness education will lead to a higher level of success. Mind Pump is the best choice for a daily workout for your mind. The fitness journey trifecta is resistance training, cardio, and Mind Pump.
Strength training 3-4 times a week(depending on the program at the time) and walking sometimes while keeping my diet in check, I’ve lost 60 pounds in a year and am super strong, killing it in the gym with a crazy body recomposition. They are absolutely right.
What you’ve been doing is my goal for the next year and this comment gives me inspiration! Thank you 🙏
@@CHEEKY_SAMMI consistency is key, diet is key. You got this!
Can you share your routine?
@@peache8 well my job already has me walking a lot, so I don’t ever worry about cardio cuz that’s taken care of, but as far as the gym right now and for the last 4 months, I just do 3 full body workouts a week focusing on intensity and making sure I target every muscle group a couple times a week while making sure my diet is also good.
When you walk, how long do you do it? And do you do the walking after lifting weights?
Amen to this study, I have a work colleague who runs for an hour on the treadmill because in her mind she burns more calories and therefore she burns fat. I've tried to explain till I'm black and blue that this isn't the case. That she needs to be lifting weights. So I now will share this episode with her. Thank you 😊
There was a time in my life when the bulk of my training was high volume cardio and even if it involved a lot of uphill running and stairs, it got to the point where it was extremely stressful for me because I knew I had to maintain this volume of cardio to not gain fat/weight. Then the pandemic hit and I became sedentary for 3 years. This summer I went back to the gym doing group classes and one month in, I discovered Mind Pump. Since then, 90% of my training is strength training for maximum strength gains and I'm doing 1-2 group classes a week for cardio and for the social aspect of it. No more running!!! It is such a relief to me. Thank you!!!
I’m in my 40s. I think everyone around my age is still captured by the cardio to lose weight loss concept.
Yes true, I'm in my 40s and I'm thinking now about pilates
I love your content guys. Because of you I’ve cut way back on cardio and I’ve seen steady weight loss without losing appreciable muscle
I’m in my clinical rotations to be a nurse practitioner and I just wanted to let you guys know that the NP and physician I am following counsel patients on strength training, increased grip strength associated with decreased mortality and morbidity, and focusing on eating whole foods type advice. I was pleasantly surprised 🙌🙌🙌
For sure!! I’m a retired pro strongman, who now works o full time job delivering to Starbucks. As much as I would love to pack on some muscle again and get my strength up, it’s such a back and forth struggle. I get between 16,000- 18,000 steps per day on my routes. Being that active (cardio), it’s so tough to make consistent gains. Back in the day, closer to my prime years, with only the weight training and strongman event training, I was so much more muscular and lean. My point is, if you want to be muscular and burn fat, I agree that the weight training is the better route.
Life, like fitness, is more "both and," than it is "either or." I like how the guys point out there's a place for all training modalities available to help us and our clients reach our goals. The nuance is in how we frame, market, and use them as trainers. I never sell cardio as the best way to go for fat loss and I know it has its place in helping clients improve their overall level of fitness.
I have 50 something year old clients who just want to curl to squat to jump rope to plank for 30 min once per week; they are looking for a feeling/experience they can't get any other way. I just give them what they want and weave in ways to give them what they need. The only question I ask at the end is, "how do you feel?" As long as they keep saying, "great!", I am giving them what they are paying me for.
My cardio is walking and incline walking. In and out of zone 2!
👍
I've been climbing and weight training for 6 months im 40 and feel great
Sooo many gems dropped in this episode! Glad I found y’all this time around on my fat loss/muscle building journey. Strength training really is key! The golden ticket. Been seeing great results once I really started tapping in with a program, and lifting seriously. Keep up the great work!
@EmelynJ Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
When I saw the video title I assumed it was an older video bc they’ve said this forever. After seeing the date I decided to watch. Glad I did bc a little part of me still refuses to accept that cardio isn’t needed. I’m officially sold… no more cardio.
It has been hard for me to let go of my cardio addiction, but Mind Pump has really helped me embrace strength training. I appreciate your consistent, helpful advice! ✴
I’m trying to recover from cardio addiction myself.
Interesting. Nevertheless, I don't do cardio for weight loss, but for the array of benefits it provides.
I have a big driveway, I started walking up&down it everyday for 1 hour for almost 10 months now. Was 270lbs when I started, now I’m currently 181lbs.. It did work for me with simple cardio walking.
That's awesome! I bet you feel a million bucks! But walking won't make you look like a hard body Spartan look. You need resistance training build and maintain skeletal muscle. Do both and you'll definitely get that Spartan look. Keep up the great work!
The point is, that with weight training alone you would likely have lost more fat- with better body comp to boot.
Like many others, when I started to lose weight I was cardio all the way. Hard core treadmill, exercise bike, elliptical, and Orange Theory style sessions. It was killing my joints and energy with not much results. I started weight training and man it has been night and day. Feel better, have more energy, and I have a better self esteem
Omg! Same here. I’m so glad I fired Orange Theory! 😂
Let's go! a 2 hour episode! Always start my day with mind pump. Helps me get my thoughts straight. Luckily you guys usually drop an episodes in the morning here in the PH.
Thank you for sharing this information! You guys are my go to!
Two years ago i became so addicted to running. I was doing a minimum of 5k runs three to four times a week. I lost tones of weight, but gained it all back and more when I stopped running. Now i bodybuild, my body looks great and my confidence has gone through the roof, plus I enjoy lifting weights.
Listening to Mindpump has empowered me with the knowledge and insight to take a 'Holistic' approach to strength training.
Thankyou so much! you are helping people sculpt a new lifestyle.
I’ve lifted weights for 20 years I bench 315 for reps and squat 495 for reps.. I quit doing any cardio for about a year and the trade off for about 10-15 pounds a lift was I blew up from 230 to 280 I got blocky and my movement started to really suck. don’t sleep on your cardio folks if the only signal you send your body is grow the only thing you’ll do is grow.. you need to tell your body that athletic movement is important and cardio in a circuit or hiit environment is great for that
Same here. All my body want to do is grow and stay bulky. Even though I hadn't lost ant fat from cardio in a long time ill still will do it along with weight training.
I lost 15kilos in 3 months without any cardio, also there is a huge change in body composition. I basically followed your show, listened carefully and applied the wisdom. Thank you for making this possible to all of us who are not fitness educated!
I’m 61 yrs old and try to get in 6 days of workouts which consists of 3 strength training days and 3 cardio days.If I don’t get in the 6 days I make sure I get in my 3 days of strength training which consists of weights and body weight exercises.I agree totally with you guys !! Thanks for the video and info you provide !!!
I went from 40 miles a week to becoming a bike commuter. Instead of driving I ride my bike around town, and depending on my day I'll plenty of cardio in. However when I started doing this instead of running I realized I needed to do something else, and I decided to give resistance training a try. At first I really wasn't feeling it, but one day it really hit me when I realized how much lifting weights promotes mindfulness. When I'm lifting I'm completely in the moment, and that is something I could never truly achieve with running. Just the mental benefits alone with lifting won me over. Now I still love my running, and will occasionally do a 6 mile run just for the hell of it. There's something about finishing my run around sunrise that's so appealing.
I would love to see talks with people who called in after some time. To see the progression and improvement after 3/6 months or maybe even a year. It would also paint a picture of what people can expect with a specific program or life style.
❤❤❤ I absolutely love the Mind Pump Team and everything you guys stand for. Keep fighting the good fight against the idiots that’s out in this world. ❤❤❤
I agree with the caller that said keep up the great work. You guys are truly saving lives. 👋
OK now I have to say listening to you all talking about your body fat and where you store it just made my morning. I was alone in my house laughing hysterically at you guys as I male breakfast burritos for the family.
You all look great, so it was so funny listening to you. 😂😂
I am a post menopausal woman and I have learned so much since I found you at the beginning of this year. I finally listened to an episode of you guys talking about lifting and resting between sets. I started doing this 2 weeks ago and it's so hard for me to not do circuit type cardio lifting. I keep telling myself, Yvette, shut up, listen to these guys, and trust the process.
Thank you..... been following your advice on this and it's working!!!!!
I loved the fact you mentioned about changing your exercise behavior and your nutrition follows. I’ve been consistently strength training for three months now, and have noticed body recomp. It is no longer a chore to eat in a way that supports my body and my strength goals because I know my workouts are better when I do. I wish I had invested in weightlifting sooner.
Boom! Mind Pump for better mental and physical health!
I've been on a weight loss journey for the past 10 months. I started at 360 and am now down to 315. Everyone's been asking me what I do to keep off the fat and I always tell its strength training. I do light warmup cardio like 10 minutes, and then I have a 5 day a week lifting routine. Not only am I loosing fat but im looking good and filling in loose skin with muscles.
I had the hardest time with pull-ups, but I kept at them and then BOOM 💥 One day I was able to do them. Rather easily… just keep at it.
Thanks!
Another great show, thanks guys!
How funny would it have been if the giveaway was MAPS Cardio? 😂😂😂
😂 missed opportunity
I always appreciate Adam's book recommendations. I just started listening to The Millionaire Next Door. I'd love a top 10 list in a future episode!
Formal cardio (more intense than walking) should be seen as an accessory exercise to lifting. In the end it makes you a stronger lifter.
The higher your vo2 max is, the better your work capacity will be. So you'll lift with more intensity, recovery faster between sets, and your overall recovery between workouts will be better. 💯
My all-time favorite cardio modality is jumping rope. But sadly, many people "skip" doing it because they lack the cordination to do it. It's very complimentary to lifting.
Great point
Yeah I'm not a big fan of no cardio at all. Just get your heart rate to 130 for 20 minutes before you lift. I promise you'll have a better weights session.
@@TheMakki you're leaving gains on the floor... your 1st lift is not max. possible effort after 20 mins! at 130 heart rate. I totally agree with heart rate up, but 3-5 mins is totally enough. The effect you get from what you do now you can have from 1/8 teaspoon good quality salt in 1dl water as pre-workout. It gets you volume in the bloodflow and you feel strong, works wonders.
My only "formal cardio" involves running to and from places. Today I had brunch with my family and jogged 20 minutes to get home! A real time saver and I don't need to schedule time to do any formal workout. It's much less stressful and I can enjoy the scenery and stop or slow down any time.
@@evec2022- You're subconsciously scheduling it anytime you know an opportunity arises. So it's still formal cardio.
I've heard you guys talk about this a lot and it makes so much sense! I appreciate the breakdown. I'm always learning and adapting. Thank you!
As a new trainer myself, I've been implementing the wisdom shared from yall and it's so helpful!
Watching this as I'm walking on the treadmill 😂😅 only for 10 min warm up though 😜❤
I love the compounding interest analogy to muscle. My kids have always been active and into sports. Now my oldest, and therefore youngest too, is getting to an age where he's open to hearing such a life lesson. I haven't been a good role model in that regard in the past, but I'm learning a lot. Some of which is helping me, but most I hope to pass on to them.
Y’all keep me sooooo motivated ! I’m learning so much with every episode
I’m teaching my adult kids about this and how effective strength training is in all body goals and heart health
Love Dr Lyon too I’ll look for her book ❤
I’m post menopausal, 52 and, like the listener who called in about the pull-ups, I’m hyper,boiled. I absolutely love heavy strength training and need it for the stability it creates. The ONLY form of cardio I will do, other than walking, incorporates strength: kettlebells, sled drags and pulls, ball slams, landline (rotations, squat to press), KB Carrie’s of all kinds, battle ropes, etc. and I usually only do one of those workouts maybe once every other week to 1-2X week, at most.
One day soon I will be able to purchase a program. Thanks guys for sharing with the world!
I used to be assigned to lead PT when I was in the Marines as a platoon Sgt (duty aside from day to day MOS duties) and some of the Marines that would come back from deployment would eventually let go for a few months and gain a significant amount of weight. During our PT sessions - I would just go on slow paced long-endurance runs wit them every morning for about an hour to 1.5 hours. I also made sure they ate a bit less (caloric deficit) for most of the week. They would feel good and come back recovered every morning and within two months - they were within standards and up to speed. Slow-paced cardio for a long time (a little bit of HIIT here and there) along with a caloric deficit and rest works wonders for your body and its functions. It isn’t as taxing as other programs either.
I realized strength training was more effective than cardio 45 years ago after my father opened up a weight training gym for women in Canada.
I observed women who strictly did aerobic classes compared to following our weight training programs in our gym. After 6 months our members not only burned more fat they also developed a strong sculpted shapley body, the ladies doing sticky aerobics might if lost some fat but their shape remained the same.
I’ve continued in the field and now teaching weight training in nursing homes, assistant living centers, people with dementia etc and they are definety benefitting.
Before my father passed he invented a new dumbbell, so now I can teach the masses how to safely weight train.
I love weight training! 😊
That’s really cool!
Thanks for another great conversation. The mirror effect discussion was pretty interesting. Here is a fun test: try writing a word with your dominant hand and mirror that movement with your non-dominant hand, essentially writing backwards in the other direction. It will be messy but it will feel intuitive and you can practice it to get better. A white board makes it a bit easier.
I use to think cardio plus sweating was the only way to get fit, boy was I wrong. Weight training allll the way ❤
We need a clip of Sal saying that diabetes is sarcopenia and make it go viral
I would love to see an official full scientific study paper reporting this so I can send it to my parents... And their doctor.
@@evec2022check out the work of Dr. Gabrielle Lyon, loads of gems in there.
Thank you! Appreciate your shows!
How is cardio a terrible approach? Even if strength training, is better that doesnt mean cardio is terrible. Or that its not more effective for some people because of preference or other factors
I just found your channel and you guys are awesome, keep doing what you are doing.
Finally some no BS guys, you are so practical and that is what I really like. Also I liked the part where you talk about belly fat, because so many guys are struggling with it (including me), but everything young guys see in every fitness article, video, magazine, movie and so on is just pure perfection, which is obviously not so easy to attain and of course not healthy, because it often includes use of steroids and other supplements that are not good for you.
18:43 Dr. Sean OMara talks about this as well. It would be nice to have him on as a guest.
I just turned 40 a few days ago. Im 100% addicted to cardio. I spend 1.5 hours on the stair/step master per day and I throw in a 30 min TRX session 3 times a week on top of that and weight lift for my lower body 2 x a week because I want to look lean and toned. It’s not working any more. It’s not working at all. I eat 1800-2000 calories a day it’s mostly protein. About a month ago I decided to stop and I started listening to this podcast. I’m eating the same amount of calories but now it’s a lot more carbs. I also started lifting every day while still doing a ton of cardio. I kept waking up in the middle of the night starving. So now I reduced some more cardio and am starting MAPS Anabolic. I’m having a hard time with mindset as I’m still a cardio addict haha. I’m really struggling with the trigger sessions. I’m having a hard time believing that this will get me lean and toned. I need more 1:1 guidance. Any online coach recommendations are appreciated and any other input too. Im very able to follow programs and nutritional plans and track things but I’m so lost haha. Help 😅😂
I love that they don't actually name the study.
Great video! This has been such a difficult concept for me to accept. Thank you for the reminder to trust the process!
This is perfect for unbrainwashing my gym buddy who's addicted to the treadmill... Cheers guys🇬🇧
Looking forward to the next installment of Adam Lane-Smith! ❤
My anecdotal experience has been
For weight loss
Cardio alone > Combination > Weights alone
For overall body composition
Combination > Weights alone > Cardio alone.
I would recommend the average joe to do about 20 intense minutes of cardio daily, and about 30-40 minutes of weights for a combined 1 hour of daily exercise.
I quit doing cardio over a year ago and have noticed more muscle gain as a 57 year old woman than I have in the rest of my life. I have been working out steadily for 30+ years. I am a believer!
What kind of workouts do you do?
Walking is so underrated ! Just go on a walk you guys
Great show! You might try getting Dr. Sean Omara on to talk on the point of sprinting, visceral fat and how long steady state cardio will not help get rid of it, but sprinting does. He has done the research on how to best reduce visceral fat so he might be a great one to have on to continue this subject.
I recently went from a 3 to 3 strength day v cardio day ratio to 3:2, and I feel great. Interesting that no cardio was more effective
I really want to advance in my strength gains but because I broke my wrist in April of this year, I feel like the amount of weight I can lift is limited (10 to 20 lb dumbbells depending on the workout) at the moment. It’s taking a lot to get the strength and flexibility back into my wrist again. What program would you recommend where I can still get those strength gains? Also, everyone at team mind pump is a blessing to everyone who comes across your page. I only just recently started listening to you guys seven weeks ago, and in those seven weeks I am already seeing results(down 20 lbs)I have never seen even when I was a long distance runner and overweight(250lbs, 5’2” 25 year old female- now I’m 31 and 189lbs). You guys have given me the confidence I have not had in years. I actually feel like I can accomplish this goal and become overall healthier in mind and body. Thank you so much guys, you rock.
I’m an endurance runner. At 55 I can only maintain my health, muscle mass, and prevent injury with weight training. Real STRENGTH training!
Y’all were on one on this episode. Hilarious! lol I love this show!
Sal’s book is ⭐️⭐️⭐️⭐️⭐️!
Cardio is terrible for fat loss has become my mantra thanks to you 🙏
I broke my Spine (Completely Severed) about 10 years ago now. I had a Spinal Fusion to fix it and especially after the Surgery I started to struggle with Weight Gain. Cardio was not a realistic option for me to lose significant weight because of the impact aside from walking. So I started weight training a lot more, just left out the Compound Movements that load up the Lumbar like Squats. I lost all the weight simply by Lifting and got down to where I had my 8 Pack out again. Literally did nothing else, didn't even count my Calories, no crazy Cardio Regime, nothing just lifting. My theory always was that large amounts of Muscle essentially in lay man's terms turns your body into a Calorie Furnace, the Skeletal Muscle just turns you in a Coal Engine Room aboard a train just churning out massive amounts of fuel like it's nothing.
Walking more often...like on the days you don't lift..
Once or twice a week train sprints during spring and fall
Love this show! So informative and hilarious at the same time!
You rock!
The thing is I have stopped losing weight since last 4 months despite being in a deficit and str training 5 days a week. So I had to start doing 5 days of cardio too.
Is it working for you now?
@@sanjam11 Definitely! Make your str. sessions intense too!
Love the knowledge yall spit. With my last name literally being STRENGTH my go to is STRENGTH training 😅
Fat loss > weight loss
Cardio can certainly improve your work capacity and durability to recover not only between training sessions but also between sets, but it is not something that needs progressed and challenged to the point that it takes away from your strength and your muscle tissue health, which of course is the best thing you can have to keep strong bones to have a strong metabolism to have a more robust immune system and to survive injuries&ailments better
Every time I only lift for a couple of months and no cardio i gain too much weight. When i combined weight training and walking I looked infinitely better than i do now. I plan to start walking and running sprints after my lifts in 2024. I'm tired of not being lean and muscular at the same time.
I have gained muscle just lifting but I've also gained way too much fat. I've never acheived being lean and muscular at the same time. I hope i can change it in 2024.
I like the conversation about letting your body naturally self regulate that came out of the grounding conversation. I often find that my body can regulate temperature fairly well and I always wondered if it's because my dad was cheap and didn't blast the heat or AC. I wonder what the mind pump team thinks about central air conditioning.
same with running when it comes to heel striking vs. forefoot or flat foot stride/form. Take an experienced running that heel strikes, put them on a treadmill with and then w/o sneakers. The runner's body will resist heel striking and forefoot will prevail. What tells you which one is natural. Forefoot form will also allow most of impact to absorbed by calf and quad muscles vs. joints.
Diet is so important, i went from cardio 2 strength training and continued with aggressive dieting , Oh no i hit a bad plateau…i needed to increase my calorie, started having an extra meal high protein, Boom i felt so much better , something for people to really understand if they are “crossing over from the Dark cardio side “ 😮😂
I lift weights alot but I only started seeing my abs when I started running.
You guys are awesome! It would be really appreciated if you share whatever studies and references you refer to!!
Check the show notes
I see the best results when I do strength & conditioning
(Weights , sled work, tires & hill sprints) over just strength training
Interesting study. I am surprised, but learning more and more that strength training is what I need to lose fat. Thx for the info!
Great episode!
Sal- could you please tell me something. I am 73 years old. I have not done compound exercises since my thirties. I haven’t lifted but am recently back in the gym. I’m doing a full body workout- 3 times a week but on machines.
Am I to old to compound exercises or should I just stick with the machines?
Thank you.
So much wisdom and also common sense in what y’all talk about!! So glad to hear I can cut back on cardio! 😂
Trying to get back in the gym. Used to enjoy going to strength training classes, but with work I don’t know what to do on my own.
I like the benefits of running. Use both
What about the study on cardio and visceral fat?
I’ve lost a lot of fat doing both cardio and weights but this last year I have shifted my focus more on resistance training and made the cardio much lower intensity. This means recovery is not negatively impacted, I’m in great cardiovascular health and I get minimum interference with my gains. If could just go out and walk all do I would but I have other commitments. An hour on the bike machine whilst watching Netflix is a good way to kill two birds with one stone . And once a week I will do a slow long jog. Also means I can eat a lot more with the calories I burn.