Helping out with some high-level timestamps: 0:00 - Intro. Visceral vs subcutaneous fat. Insulin sensitivity. 9:55 - 1st rule: Lift like a strength athlete. 15:50 - 2nd rule: Focus on the big/compound lifts. 22:31 - 3rd rule: Don't do cardio with weights. Thanks for the great content! 💪🏾😎
3rd rule is not true when you put it that way. You can do that on your non strength training days. Weights increase calorie expenditure. It's just you shouldn't do cardio with weights as your strength training.
Not needed for the 25+ min. one topic episodes. But for the standard episodes with opening random topics ,followed by listener Q's, yes ! Those are the ones I highly request them for.
01:00 Visceral body fat vs visible body fat 😩 (want lower visceral) 03:20 Body fat ratio, stress, insulin-resistance, heart disease, obesity, diabetes 😢 04:20 Improve insulin-sensitivity by building MUSCLE ✅️ 05:20 Muscle is very sensitive to insulin 💪➡️ muscle sucks in insulin, glycogen, and stores carbohydrates 05:55 Best way to improve insulin sensitivity is building muscle 💪 9:00 Most effective pure body fat loss (not weight loss) is strength training 9:50 3 rules around this:- 10:00 Rule 1 - Lift like a strength trainer (not lots of movement, like cardio) 11:05 - longer rest periods, adding weights, not how sore, how hard, how sweaty, get stronger 12:02 Fat loss mindset was WRONG 🚫 not run, not burn, 12:11 "STOP TRYING TO BURN CALORIES WITH YOUR WORKOUT. INSTEAD, TEACH YOUR BODY HOW TO BURN CALORIES ON ITS OWN!" 13:20 Speed up metabolism with strength training 13:30 Sweet spot to training, rest and recovery for strength 14:40 Meausure strength week on week 15:10 Key focus is "to get stronger" 15:55 Rule 2 - focus on the big lifts, compound lifts 17:45 4 core lifts, squats, press, bench deadlifts 22:33 Cardio with weights 😂😂😂 stop this now! 23:20 Rest periods, reps 5 to 20. 24:00 Bootcampers, lots of cardio, weight loss, loss muscle and slowed metabolism, unsistainable, harder rebound, more difficult 25:30 Why Cardio and calorie restriction promotes muscle loss 26:20 Cardio builds stamina and endurance and high calorie burn, so reduces muscle, and reduces caloric requirement, makes you efficient for cardio 27:45 Metabolism slows way down ....body needs lots of exercises and low calorie diet to maintain 28:10 Strength training, build muscle, build metabolism...to stay leaner, can eat more, more sustainable 👍👍👍
The day someone catches me complaining for a time stamp, please slap me …. How lucky we are to have access to all this amazing information… to have internet to be able to access it, to know English to be able to understand, have healthy hearing to be able to listen to it…. We are so blessed and we don’t even know it
@@YogawithAliBeale Brilliant, My mum started the gym at 72 and is making gains at 75. She'd stopped PE at school when she was 12, went the gym class at 72, it's 70+ women who need to be in the gym 🎉
I saw the most effective fat loss when I went 5x5 I wasn't even trying to lose fat (I was around 18%) I literally couldn't eat enough and was still losing fat. I was 42, in my 30's I was 6 days at the gym, boxing and HITT I was faster and fitter, then now I'm doing g strength. However I couldn't do HITT now it's too dynamic, the movements in strength are brilliant. I'm currently doing 4 days bodybuilding compound lift program in a 800 to 1000 calorie deficit at 49, I'm losing 1lb a week bodyweight and I'm pushed to the limits. 2 days heavy big lifts gave me the same results. I'm running through this for 5 months, then bk to big heavy. Advantages of my current program are no extra kit, no chalk, definitely less longterm stress on joints, allowing me to adapt to change, but yh 2 days on strength proper big tho is f amazing, but ime 95% of people won't go heavy enough, so end up in bodybuilding splits, cal deficit and then go on the cardio machines too. Go slow to grow.
🎯 Key points for quick navigation: 00:28 *🧠 Understanding the difference between belly fat and visceral fat is crucial; visceral fat around organs poses higher health risks.* 01:27 *📉 High body fat percentage doesn't always correlate with visible fat; visceral fat can be deceptive and more dangerous.* 02:48 *🍔 Excess calories, whether from overeating or poor diet, contribute to both regular and visceral body fat gain.* 04:12 *⚖️ High ratio of visceral fat to regular fat increases health risks, including insulin resistance and stress-related issues.* 05:21 *💪 Building muscle through strength training improves insulin sensitivity, crucial for reducing visceral body fat.* 06:30 *🏋️♂️ Strength athletes with high muscle mass often have lower percentages of visceral fat despite overall body weight.* 08:24 *🏋️♀️ Effective strength training for fat loss requires lifting for strength over other goals like burning calories or sweating.* 09:04 *📏 Strength training in a calorie deficit maximizes pure body fat loss compared to other exercise forms.* 10:40 *🏋️♂️ Longer rest periods and focusing on lifting heavier weights are crucial for effective strength training.* 15:16 *🏋️♀️ Emphasizing compound lifts (e.g., squats, deadlifts) in training routines maximizes muscle engagement and metabolic impact.* 18:00 *🏋️♂️ Structuring workouts around core lifts is essential for sustainable fat loss and metabolic health.* 20:45 *🏋️ Teach your body to burn more calories by focusing on big lifts like squats and overhead presses.* 22:31 *🚫 Avoid cardio with weights; it's not effective for strength training and can lead to muscle loss.* 25:45 *💪 Strength training builds muscle and boosts metabolism, aiding in long-term fat loss goals.*
Love the show, but missing the timestamps. Please bring them back! 🙏🏼 especially on the longer podcasts, these shorter ones are more to the point, but please consider bringing them back for the longer discussions and caller question. ❤️
The differences between belly vs. visceral fat. (1:12) Build muscle to increase insulin sensitivity. (5:32) The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46) #1 - Train like a strength athlete. (10:50) #2 - Focus on big lifts. (16:45) #3 - Stop doing cardio with weights. (22:49)
I’m a 62 year old woman. I absolutely love your content and yes my PT follows all your rules with my training. Hoping to stave off sarcopenia and instability as I age. Thanks guys!
I am so happy I found your channel. I had two babies one right after the other and I got soo fat 🙂↕️. I was doing lots of cardio and eating a little so I learned with another of your videos that I was over doing it. I didn’t lose not one pound. I was sooooo frustrated. Now I am waking up early before my girls wake up and concentrating on lifting weights.
I lost 35lbs now down to 150lbs and I’m 5’8. I eat more now than I have when I was 185lbs. I don’t show it well but my strength has gone up quite a bit. Thank you for this information. It’s very useful for normal people like me.
The differences between belly vs. visceral fat. (1:12) Build muscle to increase insulin sensitivity. (5:32) The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46) #1 - Train like a strength athlete. (10:50) #2 - Focus on big lifts. (16:45) #3 - Stop doing cardio with weights. (22:49)
One of the very best no nonsense episodes ever. And I can testify to this being 100% true because it happened to me. I started using kettle bells and ballistic movements with relatively heavy bells to save time and stop doing the five compound lifts for two years and I got exactly the results these guys are talking about. I even became more insulin resistant and couldn't figure out why I was keeping belly fat because I was working so hard with 53 pound and 71 pound kettle bells and doing very high heart rate exercise.
I get stronger every week doing , 3 sets per exercise of body groups of muscle , 5 sets per exercise on legs . first sets 6 reps max till failure, second 8-12 reps, last set 20 reps , on big group : first set 6 reps max till failure ,second third and fourth 8-12 reps, set 5, 20 reps . One day i train , second day cardio 130 BPM. Cardio is very beneficial for strength , keeping your metabolic rate up. And I do carb cycling , day ok training with weights I eat carbs and protein , day on cardio I eat only fat and protein . Enjoy
Skip breakfast and eat as late as possible in the afternoon. ( i eat 2 times a day with a 4 hour period due to the high protaine i need to eat ) Eat whole foods, skip all those bags of chips and procced foods that can be kept for a long period of time. Track your calory intake and calculate how much your body burns as male of female. Stop snacking in the evening eat a mango / kiwi / banana or whatever you like. Lift those weights as if every rep depends on life or death and train to failure or as close to it as posible with compound movements in a rep range of 6 to 12. Deadlift / Pullups / Benchpress / Squat / Overhead Pulls / Barbel Rows. Try to reach a volume of 12 to 16 sets at minumum a week. Train at least 3 times a week and stay concistend and results will come. Eat about 150 / 200 grams of protaine a day. Every week you should get stronger by doing 1 rep more or adding more weight on those bars. Drink water ! stay hydrated ! Magic will happen !
Good stuff man and I’m glad you included pull ups - which I truly believe is the best workout you could do in the gym if you’re overall physique change and strength was a persons goal
@@richardmiddleton7770 if you eat more carbs at dinner you sleep better. Also you will have nice glycogen store in the muscles for cardio the next morning!
Man, you guys hooked me. I have had 10 surgeries on my stomach. I am now fat skinny, because i have had issues doing any forms of exercising. My core is very week, and i have to be very careful with my exercise. I have been researching a lot over the past 6 months and so glad i stumbled onto you guys. Im 175 pounds, with a huge beer gut. No other fat on me lol. So im trying to lose that vfat and gain muscle. I really hope your program will work for me. I want to add muscle so i can get off all these damn diabetic meds that has way to many side effects. I think those side effects are causing me to keep this vfat on my stomach. No sleep because i piss all night, i piss because the meds make me thirsty all day and drink a lot of fluids. Stress from all this doesnt help. And to top all that off, the meds dont really work. Its keeping me from going over the edge with my sugar, but i hate it. So wish me luck. Which program should i use to build muscle? Im looking to lose 10 pounds of fat, but gain 15 pounds of muscle.
Love this episode. Even though its alot of repeated information i feel like somehow you guys still have a way of making it fresh no matter how many times and ways you say it 🤘🏻!
I have really learned a lot from all the episodes I’ve listened to over the past few months. However this one really hit home. I have been doing strength training wrong and I am insulin resistant. So I am going to change what I’ve been doing. I can’t wait to see the results. Y’all are the best. Thank you!!!
I feel as if I have hit a plateau…. I am thinking of getting MAPS 15 to see if that will help. But I have noticed that I can lift more now and that’s encouraging
Thank you so much, this episode was opening. I have been doing compound lifts for 1:year and gained a lot of muscle but I always felt bad for not doing all these Instagram movements, this episode made feel confident with what I was doing, thank you!!
I’m really enjoying the morning releases. Love watching you guys while I wake up with my coffee. Very motivating way to start the day, as opposed to toxic news. You guys are the best. Please consider bringing back timestamps ❤️
Love the show and have been watching since almost the beginning. I have to agree with all your points in this video. I lost 100+ lbs doing crossfit at age 36 but I have to say I didn’t just lose weight I became stronger than I’d ever been my life. At my peak I was deadlifting 315 for 12, push pressing 190+, and Front Squatting 210. From my experience you can get stronger. But I would say i do believe I sacrificed muscle. Thanks guys keep up the great vids.
With endurance you want to preserve energy. Move in such a way that you dont expend energy all at once. From 0 running to 20-30 miles a week in less than a year. I could run 14 miles with out breathing heavy but when i go to hike a mountain i was out of breath. Did no strength training. Lost a lot of weight and fat quickly but also a lot of muscle. Plus i was doing keto and imf. Hit 3 plateaus in the journey. Definitely fall into skinny fat. And now gon start lifting.. wish i woulda sooner.
Regarding exercise that focuses weight loss on fat (vs. other lean tissues that we want to preserve) I believe zone 2 cardio and resistance training really pair well together. I've lost 45 lbs. since January and I actually have defined biceps somehow. I'm 42 and I've never seen me with good looking biceps. Everyone said you couldn't build muscle while losing weight but here I am.
I can relate. I don't need much resistance I workout with bands. And do plyometric training with them and I have lost more fat loss now and got sooo much stronger in such a short period of time.
05:04 not exactly. The situation you call "insulin resistance" (that's by the way just a construct) is a defence mechanism of a healthy cell that is in that moment of time repleat with energy. The reason the cell has to protect itself from accepting further nutrient is because that would destroy the cell. So your body is doing you a favor.
I loved this episode! Thank you for explaining this in such an understandable way. You are reinforcing that I am on the right track when I grew up hearing the message about intense classes and focussing on the calorie burn
I've been doing F45 for about a year - I focused on strength workouts. I definitely got stronger + my VO2 went up a ton, but I really didn't lose much fat (my diet has been shitty tho, tbh). One thing I noticed about people in F45 - fit people remained fit and fat people pretty much stayed the same (though their endurance got higher). I never saw these massive transformations. Some of these people went 5x per week! I'm going back to basics. Full body strength training (not circuits), low impact/intensity cardio, tracking macros (focusing on protein) + a bit of IF. Thanks!
Does the transcend logo in the corner have anything to do with all the new changes to the show in the last few weeks? Between the constant ad interruptions and the lack of timestamps, the show isn’t exactly improving.
A few years ago I did get stronger within three months just by using 3x5/5x5 sets and reps only doing Squats and overheard press started out with just the bar and a few ten pounds on each side. By time three months was up I was doing squats with 225 and OH press with 135 3x8 without anything. Just eating what I wanted and drinking water. I tried to keep my rest down to 30 seconds to a minute and go to the next set. I’d walk for 5 to ten minutes then do a few sprints before my workout to get the blood flow going. Then to finish up my workout I’d head over to the pull down cable machine and do 3x8/10 sets and reps with what was comfortable. I’d try to work up to as much as I could I think I started out around 80ib then by three months it was around 120-130. Also if I changed it up I’d do bent over rows with 135.
Either way works, you flat line because your body adapts. Instead of doing this one thing, be flexible and try different workout routines/exercises, fast/slow movements, cardio/steady state, ect.
I’ve been out of shape several decades. I like the compound movements you were talking about. I also enjoy doing cardio work. Is that completely off-limits or can I still include those in my workouts program?
I love the part when Adam started with 80s word: "This feels like an old 80s magazine add". But please pretty please bring timestamps back. It seems way more organized.
I did F45 was pushed to hurry exercising with weights and needed up with 2 herniated discs , suffered for a year and ended up with surgery and a long recovery. Not to mention the pain and so many things I wasn’t able to do like regular household chores, long car rides etc. I blame myself for falling for the hype and thinking I was doing something good but fast reps and circuit training leads to improper form.
Having good cardio levels helps improve strength training. Stronger for longer. Same with flexibility. Being well rounded with good nutrition is the ultimate. Can't just lift and be good. Boxers and football players are probably the most impressively built athletes, and they do a ton of cardio in their routines.
That’s kinda the point… They have even stated before that they intentionally relay the same information because they’re coming from the perspective of personal trainers. As a trainer you’re constantly reiterating the same information but in different ways. Same concept here.
Woman here. You need both. Yes, compound lifts, but as a woman if all you’re doing is big lifts, you just get big. You need metcon workouts as well. You will be lean AND muscular.
The 3 golden rules should be nutrition nutrition nutrition. What you eat and how much you eat determines fat loss, not the particular type of workout you do, or the rep ranges of your exercises.
It determines how you metabolize the food. Eating whole foods is definitely important; however, workouts are just as important. Furthermore, who wants to be slim and weak? That causes other issues.
Whats the best for increasing quad strength with a knee injury? I have a torn meniscus in my knee maxed out the leg press but concerned about aggravating it.
Cardio with wts is not a bad thing, it depends on why you are doing it. Can help cardiovascular fitness alot. But if you had to pick the best way to train with minimum time would be strength training with a few basic compound exercises.
Good advice overall. I disagree with dismissing the importance of aerobic workouts. For overall health, athleticism and being lean. A big component of getting fitter aerobically is your body learning to better utilize fat for fuel during endurance training. If you couple this with a solid strength training routine and nutrition, most can stay very lean year round and be quite the athlete. I cycle, run, trail run, climb, and do intense calisthenics/gymnast style exercises. Main purpose is to perform solo alpinism/mountaineering in expedition style, climbing with heavy packs alone over long distances. Stay as lean as in photo year round.
Thank you so much! This is so much more healthier and better then horrible cardio I Hate cardio!!!! I want to get rid of unwanted body fat,, build muscle and also build bone
5:16 it only becomes T2D if the peson is ingesting carbohydrates. Because the body has to have bloodglucose in a tight range. If glucose concentration goes over that physiological range, that's toxic for the body and causes a series of problems down the line. On the other hand I have yet to see a person with T2D who doesn't ingest any carbs for a remarkable period of time. No carbs ingested means T2D goes into remission.
The challenge I have with strength training and doing compound muscle exercises is I do not have a training partner. I work out on my own and the concern is not having a spotter at this point in my life. What are ways to overcome that?
Pertaining to compound workouts. I injured my lower back doing deadlifts. I never did them since. Should I renter deadlifts into my workout or are there other compound exercises for back I can use while protecting my lower back?
I dont have a gym membership, so how much body weight training should i be doing.? On a normal day i do about 100pushups 100reps of leg exercises, other days ido burpees.
So does anyone have an example of a good beginner routine? How many exercises for the compound lifts? Sets, reps? What days of the week are ideal if one is starting out trying 2 days per week, with enough rest? Should you increase weight, reps the following week, or not until you feel ready? Days off, is cardio recommended? If one wants to work out at home what equipment is ideal? what should you be eating after workouts? Carbs no carbs? High protein? Right after? Before?
I know for fat loss a combination of walking with strength training is greater than running, but what if you wanted to improve your strength and cardio? Is running/jogging counterproductive with strength training? Or is this strictly advice on the best method for fat loss? Also, I’m not talking about cardio with weights but separating the exercises
Not sure this advice works for over 50s. Strength training heavy a hard for me now mobility and injury wise. So I tend to do lighter for more reps. Super sets. Drop sets. Will this not help me reduce visceral ?
2:44 well, actually it depends.... don't talk about "the law of thermodynamics" if you don't know what it is... because if you knew, you would realize that it is only valid for a CLOSED system by definition. The human body is not a closed system. Depending on the nutrient makeup, hormon health, etc. the human body actually adjusts expenditure without you noticing up to a point.. so no law of thermodynamics...
You could leave a comment on the weightlifting blog like this: --- What about those over 50 that have challenges like hip and back, pain, as well as mobility and flexibility issues and are over weight.While I want to incorporate heavy lifting I'm concerned about The next few days, of soreness and pain Which will interfere with work performance.Do you have any advice on how someone in my situation can safely approach weightlifting.
They are not a nonprofit organization. They have the right to sell their products. They've been giving us so much value for free for so many years. But above all they tell us the truth. There's no BS in this channel. You should thank those guys.
Are these talks only for over weight people or is this just as beneficial for someone who has been working out for over a year from a program such as lift more on beach body and who is not overweight? Trying to figure out if i need to switch my programs cause on lift more there are lots of moves with higher reps and barely any breaks the entire 45 minutes. So ur working ur cardio the whole time.
I'm 59 and weight loss is tough for me. I love your information as it's simplified for me. What about cardio? So strength training, proper nutrition while maintaining a caloric deficit? I'm 5'11 256lbs, and my goal is 215lbs. Any suggestions fellas. God bless thank you
Guys, my question would be for if you just want that last little bit of body fat. Currently around 15%, feels like it’s all on the love handles. Would you say that the rules still apply or is there a further adaptation I need to incorporate. Especially with the 2-3 days a week rule, is that enough for advanced clients also?
I'm "obese" with a high BF%, but also DEXA says I have a huge amount of muscle. I had a lot of trouble losing weight with heavy PL style strength training. What's up with that?
Personally, I found the obsession with strength to be a bit of a problem nowadays; too much emphasis on the number will force terrible form and lead to perpetual joint problems. Why don’t you guys honestly speak about those kinds of injuries, I bet you have them too
In fact, strength help correct my joint problem. I see the benifit on my own body and i am now loving strength training. Also my bones we getting weak, now i walk more steady.
I’m getting old and overweight, and been avoiding barbells lately. Do machines like V-Squats, hammer strength chest press, seated cable row count as compound lifts?
If the movement is the same it is helping, however I would say that free weights also help with a muscle mind connection that will recruit more muscles than something like a machine that had a specific path of motion. If you're doing it because of injury or you're recovering or just haven't worked out in a long time then it is still a great option. But if you want to really improve, it would be a good idea to work toward being able to do the "traditional lifts" so long as your body can handle it. And this includes fixing things like flexibility and proper range of motion
Dumbbell lifts in most ways have more ROM (range of motion) to be able to engage more of the muscle. You can generally lift more on a barbell than you can with dumbbells. But that doesn't mean don't do dumbbells. Quite the opposite. Dumbbells can make you really strong when you then go back to a barbell. Take as an example something simple like a barbell vs dumbbell bench press. Another thing is that with dumbbells you can focus on unilateral movements. Take the chest press example again- with a barbell you might not realize you're pushing 55/45 % in favor of your dominant arm. Dumbbells will force you to get strong equally on each side because it's two singular masses rather than one whole object.
I've been listening to you for some time and I've changed my approach to training 180°. I have about 60 kg to lose, but instead of rushing, I have been slowly focusing on building muscle for a long time, without causing any weight gain. However, recently I had an accident that caused problems with my wrist and thumb and I cannot comfortably press a barbell heavier than 70kg, and previously I had already reached 115kgx5x5... in such a case, do you recommend using 70kg and increasing the volume, or look for some substitutes? I would really like to maintain my pressing technique.
Helping out with some high-level timestamps:
0:00 - Intro. Visceral vs subcutaneous fat. Insulin sensitivity.
9:55 - 1st rule: Lift like a strength athlete.
15:50 - 2nd rule: Focus on the big/compound lifts.
22:31 - 3rd rule: Don't do cardio with weights.
Thanks for the great content! 💪🏾😎
Thank YOU for the timestamps!
3rd rule is not true when you put it that way. You can do that on your non strength training days. Weights increase calorie expenditure. It's just you shouldn't do cardio with weights as your strength training.
@@jasminee7855 Agreed, if taken too literal. It should read more like "Don't merely do cardio with some weights" if you're going to take it literally.
@@NeilRamroop33so don’t take it literal. This is all just opinion and advice. Ppl could do more chilling out ✅
Thanks mate
We need Timestamps please guys! It's harder to retain what has been discussed in the episode without them
I agree. Even though this is a shorter video, I’m really missing the timestamps on the longer ones.
They used to have them, but they still do on Spotify. I typically just go there instead of youtube.
Rewind, fast forward, capture screenshots from the transcript.
@@NeotericNegro I'll do that too i guess. Are trying to reduce youtube traffic and favor Spotify or what
Not needed for the 25+ min. one topic episodes.
But for the standard episodes with opening random topics ,followed by listener Q's, yes ! Those are the ones I highly request them for.
01:00 Visceral body fat vs visible body fat 😩 (want lower visceral)
03:20 Body fat ratio, stress, insulin-resistance, heart disease, obesity, diabetes 😢
04:20 Improve insulin-sensitivity by building MUSCLE ✅️
05:20 Muscle is very sensitive to insulin 💪➡️ muscle sucks in insulin, glycogen, and stores carbohydrates
05:55 Best way to improve insulin sensitivity is building muscle 💪
9:00 Most effective pure body fat loss (not weight loss) is strength training
9:50 3 rules around this:-
10:00 Rule 1 - Lift like a strength trainer (not lots of movement, like cardio)
11:05 - longer rest periods, adding weights, not how sore, how hard, how sweaty, get stronger
12:02 Fat loss mindset was WRONG 🚫 not run, not burn,
12:11 "STOP TRYING TO BURN CALORIES WITH YOUR WORKOUT. INSTEAD, TEACH YOUR BODY HOW TO BURN CALORIES ON ITS OWN!"
13:20 Speed up metabolism with strength training
13:30 Sweet spot to training, rest and recovery for strength
14:40 Meausure strength week on week
15:10 Key focus is "to get stronger"
15:55 Rule 2 - focus on the big lifts, compound lifts
17:45 4 core lifts, squats, press, bench deadlifts
22:33 Cardio with weights 😂😂😂 stop this now!
23:20 Rest periods, reps 5 to 20.
24:00 Bootcampers, lots of cardio, weight loss, loss muscle and slowed metabolism, unsistainable, harder rebound, more difficult
25:30 Why Cardio and calorie restriction promotes muscle loss
26:20 Cardio builds stamina and endurance and high calorie burn, so reduces muscle, and reduces caloric requirement, makes you efficient for cardio
27:45 Metabolism slows way down
....body needs lots of exercises and low calorie diet to maintain
28:10 Strength training, build muscle, build metabolism...to stay leaner, can eat more, more sustainable 👍👍👍
The day someone catches me complaining for a time stamp, please slap me …. How lucky we are to have access to all this amazing information… to have internet to be able to access it, to know English to be able to understand, have healthy hearing to be able to listen to it…. We are so blessed and we don’t even know it
@@almarodriguez1901 Amen, sister 🙏🏾
I'm not your demographic, I am over 50, but these videos have been so effective for me. Just wanted to say thanks guys.
You're our demographic ! Keep up the great work , proud of you!
I'm a 45 year old female and I teach fitness to many people in their 70s. I think this is for everybody to just train starter.
@@YogawithAliBeale Brilliant, My mum started the gym at 72 and is making gains at 75. She'd stopped PE at school when she was 12, went the gym class at 72, it's 70+ women who need to be in the gym 🎉
I saw the most effective fat loss when I went 5x5 I wasn't even trying to lose fat (I was around 18%) I literally couldn't eat enough and was still losing fat. I was 42, in my 30's I was 6 days at the gym, boxing and HITT I was faster and fitter, then now I'm doing g strength. However I couldn't do HITT now it's too dynamic, the movements in strength are brilliant. I'm currently doing 4 days bodybuilding compound lift program in a 800 to 1000 calorie deficit at 49, I'm losing 1lb a week bodyweight and I'm pushed to the limits. 2 days heavy big lifts gave me the same results. I'm running through this for 5 months, then bk to big heavy. Advantages of my current program are no extra kit, no chalk, definitely less longterm stress on joints, allowing me to adapt to change, but yh 2 days on strength proper big tho is f amazing, but ime 95% of people won't go heavy enough, so end up in bodybuilding splits, cal deficit and then go on the cardio machines too. Go slow to grow.
🎯 Key points for quick navigation:
00:28 *🧠 Understanding the difference between belly fat and visceral fat is crucial; visceral fat around organs poses higher health risks.*
01:27 *📉 High body fat percentage doesn't always correlate with visible fat; visceral fat can be deceptive and more dangerous.*
02:48 *🍔 Excess calories, whether from overeating or poor diet, contribute to both regular and visceral body fat gain.*
04:12 *⚖️ High ratio of visceral fat to regular fat increases health risks, including insulin resistance and stress-related issues.*
05:21 *💪 Building muscle through strength training improves insulin sensitivity, crucial for reducing visceral body fat.*
06:30 *🏋️♂️ Strength athletes with high muscle mass often have lower percentages of visceral fat despite overall body weight.*
08:24 *🏋️♀️ Effective strength training for fat loss requires lifting for strength over other goals like burning calories or sweating.*
09:04 *📏 Strength training in a calorie deficit maximizes pure body fat loss compared to other exercise forms.*
10:40 *🏋️♂️ Longer rest periods and focusing on lifting heavier weights are crucial for effective strength training.*
15:16 *🏋️♀️ Emphasizing compound lifts (e.g., squats, deadlifts) in training routines maximizes muscle engagement and metabolic impact.*
18:00 *🏋️♂️ Structuring workouts around core lifts is essential for sustainable fat loss and metabolic health.*
20:45 *🏋️ Teach your body to burn more calories by focusing on big lifts like squats and overhead presses.*
22:31 *🚫 Avoid cardio with weights; it's not effective for strength training and can lead to muscle loss.*
25:45 *💪 Strength training builds muscle and boosts metabolism, aiding in long-term fat loss goals.*
These guys talk the fundamentals’ that’s all we need ‘ plus the big lifts ‘ the compounds ‘give you the best bang for your buck ‘and saves time
Love the show, but missing the timestamps. Please bring them back! 🙏🏼 especially on the longer podcasts, these shorter ones are more to the point, but please consider bringing them back for the longer discussions and caller question. ❤️
I agree with you.
The differences between belly vs. visceral fat. (1:12)
Build muscle to increase insulin sensitivity. (5:32)
The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46)
#1 - Train like a strength athlete. (10:50)
#2 - Focus on big lifts. (16:45)
#3 - Stop doing cardio with weights. (22:49)
Agreed
I’m a 62 year old woman. I absolutely love your content and yes my PT follows all your rules with my training. Hoping to stave off sarcopenia and instability as I age. Thanks guys!
I’m a college student that starts my morning right with an episode of Mind Pump 💪🏽
I am so happy I found your channel. I had two babies one right after the other and I got soo fat 🙂↕️. I was doing lots of cardio and eating a little so I learned with another of your videos that I was over doing it. I didn’t lose not one pound. I was sooooo frustrated. Now I am waking up early before my girls wake up and concentrating on lifting weights.
I lost 35lbs now down to 150lbs and I’m 5’8. I eat more now than I have when I was 185lbs. I don’t show it well but my strength has gone up quite a bit. Thank you for this information. It’s very useful for normal people like me.
The differences between belly vs. visceral fat. (1:12)
Build muscle to increase insulin sensitivity. (5:32)
The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46)
#1 - Train like a strength athlete. (10:50)
#2 - Focus on big lifts. (16:45)
#3 - Stop doing cardio with weights. (22:49)
Solid
One of the very best no nonsense episodes ever. And I can testify to this being 100% true because it happened to me. I started using kettle bells and ballistic movements with relatively heavy bells to save time and stop doing the five compound lifts for two years and I got exactly the results these guys are talking about. I even became more insulin resistant and couldn't figure out why I was keeping belly fat because I was working so hard with 53 pound and 71 pound kettle bells and doing very high heart rate exercise.
I get stronger every week doing , 3 sets per exercise of body groups of muscle , 5 sets per exercise on legs . first sets 6 reps max till failure, second 8-12 reps, last set 20 reps , on big group : first set 6 reps max till failure ,second third and fourth 8-12 reps, set 5, 20 reps . One day i train , second day cardio 130 BPM. Cardio is very beneficial for strength , keeping your metabolic rate up. And I do carb cycling , day ok training with weights I eat carbs and protein , day on cardio I eat only fat and protein . Enjoy
Thank you guys! Appreciate you all showing up for us!
Skip breakfast and eat as late as possible in the afternoon. ( i eat 2 times a day with a 4 hour period due to the high protaine i need to eat )
Eat whole foods, skip all those bags of chips and procced foods that can be kept for a long period of time.
Track your calory intake and calculate how much your body burns as male of female.
Stop snacking in the evening eat a mango / kiwi / banana or whatever you like.
Lift those weights as if every rep depends on life or death and train to failure or as close to it as posible with compound movements in a rep range of 6 to 12.
Deadlift / Pullups / Benchpress / Squat / Overhead Pulls / Barbel Rows.
Try to reach a volume of 12 to 16 sets at minumum a week.
Train at least 3 times a week and stay concistend and results will come.
Eat about 150 / 200 grams of protaine a day.
Every week you should get stronger by doing 1 rep more or adding more weight on those bars.
Drink water ! stay hydrated !
Magic will happen !
And sleep a good 6-9 hours per night!
Good stuff man and I’m glad you included pull ups - which I truly believe is the best workout you could do in the gym if you’re overall physique change and strength was a persons goal
If you eat as late as possible you will eat too many calories close to bed time and impair your sleep.
@@richardmiddleton7770 if you eat more carbs at dinner you sleep better. Also you will have nice glycogen store in the muscles for cardio the next morning!
Doesn’t shipping breakfast starve your muscles and lead to an overall catabolic environment?
Man, you guys hooked me. I have had 10 surgeries on my stomach. I am now fat skinny, because i have had issues doing any forms of exercising. My core is very week, and i have to be very careful with my exercise. I have been researching a lot over the past 6 months and so glad i stumbled onto you guys. Im 175 pounds, with a huge beer gut. No other fat on me lol. So im trying to lose that vfat and gain muscle. I really hope your program will work for me. I want to add muscle so i can get off all these damn diabetic meds that has way to many side effects. I think those side effects are causing me to keep this vfat on my stomach. No sleep because i piss all night, i piss because the meds make me thirsty all day and drink a lot of fluids. Stress from all this doesnt help. And to top all that off, the meds dont really work. Its keeping me from going over the edge with my sugar, but i hate it. So wish me luck. Which program should i use to build muscle? Im looking to lose 10 pounds of fat, but gain 15 pounds of muscle.
I dont really drink, it just looks like a beer belly.
It's not a Mind Pump episode if Sal doesn't say "studies have shown.." 😂
Love this episode. Even though its alot of repeated information i feel like somehow you guys still have a way of making it fresh no matter how many times and ways you say it 🤘🏻!
I have really learned a lot from all the episodes I’ve listened to over the past few months. However this one really hit home. I have been doing strength training wrong and I am insulin resistant. So I am going to change what I’ve been doing. I can’t wait to see the results. Y’all are the best. Thank you!!!
How's it going
I feel as if I have hit a plateau…. I am thinking of getting MAPS 15 to see if that will help. But I have noticed that I can lift more now and that’s encouraging
Thank you so much, this episode was opening. I have been doing compound lifts for 1:year and gained a lot of muscle but I always felt bad for not doing all these Instagram movements, this episode made feel confident with what I was doing, thank you!!
I’m really enjoying the morning releases. Love watching you guys while I wake up with my coffee. Very motivating way to start the day, as opposed to toxic news. You guys are the best. Please consider bringing back timestamps ❤️
Love the show and have been watching since almost the beginning. I have to agree with all your points in this video. I lost 100+ lbs doing crossfit at age 36 but I have to say I didn’t just lose weight I became stronger than I’d ever been my life. At my peak I was deadlifting 315 for 12, push pressing 190+, and Front Squatting 210. From my experience you can get stronger. But I would say i do believe I sacrificed muscle. Thanks guys keep up the great vids.
With endurance you want to preserve energy. Move in such a way that you dont expend energy all at once. From 0 running to 20-30 miles a week in less than a year. I could run 14 miles with out breathing heavy but when i go to hike a mountain i was out of breath. Did no strength training. Lost a lot of weight and fat quickly but also a lot of muscle. Plus i was doing keto and imf. Hit 3 plateaus in the journey. Definitely fall into skinny fat. And now gon start lifting.. wish i woulda sooner.
Haven't seen the show for a while (only audio), and I was shocked at how small Adam has become
Regarding exercise that focuses weight loss on fat (vs. other lean tissues that we want to preserve) I believe zone 2 cardio and resistance training really pair well together. I've lost 45 lbs. since January and I actually have defined biceps somehow. I'm 42 and I've never seen me with good looking biceps. Everyone said you couldn't build muscle while losing weight but here I am.
Nobody says that untrained, overweight individuals can certainly build muscle and burn fat simultaneously.
I can relate. I don't need much resistance I workout with bands. And do plyometric training with them and I have lost more fat loss now and got sooo much stronger in such a short period of time.
05:04 not exactly. The situation you call "insulin resistance" (that's by the way just a construct) is a defence mechanism of a healthy cell that is in that moment of time repleat with energy. The reason the cell has to protect itself from accepting further nutrient is because that would destroy the cell. So your body is doing you a favor.
Great passionate episode. Love it and saved it here and on Spotify
Thank you for this !
I loved this episode! Thank you for explaining this in such an understandable way. You are reinforcing that I am on the right track when I grew up hearing the message about intense classes and focussing on the calorie burn
I've been doing F45 for about a year - I focused on strength workouts. I definitely got stronger + my VO2 went up a ton, but I really didn't lose much fat (my diet has been shitty tho, tbh). One thing I noticed about people in F45 - fit people remained fit and fat people pretty much stayed the same (though their endurance got higher). I never saw these massive transformations. Some of these people went 5x per week! I'm going back to basics. Full body strength training (not circuits), low impact/intensity cardio, tracking macros (focusing on protein) + a bit of IF. Thanks!
Does the transcend logo in the corner have anything to do with all the new changes to the show in the last few weeks? Between the constant ad interruptions and the lack of timestamps, the show isn’t exactly improving.
A few years ago I did get stronger within three months just by using 3x5/5x5 sets and reps only doing Squats and overheard press started out with just the bar and a few ten pounds on each side. By time three months was up I was doing squats with 225 and OH press with 135 3x8 without anything. Just eating what I wanted and drinking water. I tried to keep my rest down to 30 seconds to a minute and go to the next set. I’d walk for 5 to ten minutes then do a few sprints before my workout to get the blood flow going. Then to finish up my workout I’d head over to the pull down cable machine and do 3x8/10 sets and reps with what was comfortable. I’d try to work up to as much as I could I think I started out around 80ib then by three months it was around 120-130. Also if I changed it up I’d do bent over rows with 135.
Can you guys do a video specifically about COMPOUND LIFTS?
Either way works, you flat line because your body adapts. Instead of doing this one thing, be flexible and try different workout routines/exercises, fast/slow movements, cardio/steady state, ect.
I’ve been out of shape several decades. I like the compound movements you were talking about. I also enjoy doing cardio work. Is that completely off-limits or can I still include those in my workouts program?
This show has become an everyday routine and I love it!
Thank u!
I love the part when Adam started with 80s word: "This feels like an old 80s magazine add". But please pretty please bring timestamps back. It seems way more organized.
I did F45 was pushed to hurry exercising with weights and needed up with 2 herniated discs , suffered for a year and ended up with surgery and a long recovery. Not to mention the pain and so many things I wasn’t able to do like regular household chores, long car rides etc. I blame myself for falling for the hype and thinking I was doing something good but fast reps and circuit training leads to improper form.
3 golden rules....
1. Decrease your carb/sugar.
2. Increase protein intake.
3. Burn more calories through activities that require it.
Amazing podcast. Thank you. I keep needing to hear these reminders.
Having good cardio levels helps improve strength training. Stronger for longer. Same with flexibility. Being well rounded with good nutrition is the ultimate. Can't just lift and be good. Boxers and football players are probably the most impressively built athletes, and they do a ton of cardio in their routines.
Love the morning releases!
"Cardio with weights" 😂
That's what she said
Excellent video!
All I can say, "Is you guys are AWESOME!!!"
Great show guys. Thanks for all that you do!
Loved this! So helpful guys thanks again ❤
It feels like they are talking about the same things in every episodes.
That’s kinda the point… They have even stated before that they intentionally relay the same information because they’re coming from the perspective of personal trainers. As a trainer you’re constantly reiterating the same information but in different ways. Same concept here.
They are lol
And I hope they continue to
Woman here. You need both. Yes, compound lifts, but as a woman if all you’re doing is big lifts, you just get big. You need metcon workouts as well. You will be lean AND muscular.
The 3 golden rules should be nutrition nutrition nutrition. What you eat and how much you eat determines fat loss, not the particular type of workout you do, or the rep ranges of your exercises.
It determines how you metabolize the food. Eating whole foods is definitely important; however, workouts are just as important. Furthermore, who wants to be slim and weak? That causes other issues.
Whats the best for increasing quad strength with a knee injury? I have a torn meniscus in my knee maxed out the leg press but concerned about aggravating it.
"don't do cardio with weights" is probably the best tip I heard on this channel
lol didn't they put out a MAPS HIIT program?
Foolishness. Track athletes are the fittest people on the planet. They do this all the time.
I do high intensity weight training every other day. Tremendous results.
Why not? Real question
Cardio with wts is not a bad thing, it depends on why you are doing it. Can help cardiovascular fitness alot. But if you had to pick the best way to train with minimum time would be strength training with a few basic compound exercises.
Good advice overall.
I disagree with dismissing the importance of aerobic workouts. For overall health, athleticism and being lean.
A big component of getting fitter aerobically is your body learning to better utilize fat for fuel during endurance training. If you couple this with a solid strength training routine and nutrition, most can stay very lean year round and be quite the athlete.
I cycle, run, trail run, climb, and do intense calisthenics/gymnast style exercises. Main purpose is to perform solo alpinism/mountaineering in expedition style, climbing with heavy packs alone over long distances. Stay as lean as in photo year round.
Thank you so much! This is so much more healthier and better then horrible cardio I Hate cardio!!!!
I want to get rid of unwanted body fat,, build muscle and also build bone
You still have to incorporate some cardio for your heart. You need balance
@@FTYC2022 I walk a lot especially since I don't drive , I like using walking as my cardio
Is it okay to walk on a treadmill with an incline on days that you lift?
I lift Tuesday, Thursday
I’d like to walk uphill for 30 minutes
Best video ever on strength training. I like it so much . What are the names of the three guys? Let us know.
What about training for an activity such as skiing when you need to build endurance and cardio fitness?
Thank you for the guide. The exercise recommendations are listed but not the number of days per week. Is this for 3 times a week??
5:16 it only becomes T2D if the peson is ingesting carbohydrates. Because the body has to have bloodglucose in a tight range. If glucose concentration goes over that physiological range, that's toxic for the body and causes a series of problems down the line. On the other hand I have yet to see a person with T2D who doesn't ingest any carbs for a remarkable period of time. No carbs ingested means T2D goes into remission.
Wow you have been a blessing to me.
The download seems to be corrupt. It won’t open great podcast as always.
The challenge I have with strength training and doing compound muscle exercises is I do not have a training partner. I work out on my own and the concern is not having a spotter at this point in my life. What are ways to overcome that?
Can you discuss how to do abs correctly for weight training? I feel like it’s easier to do more endurance type exercises/high reps.
Pertaining to compound workouts. I injured my lower back doing deadlifts. I never did them since. Should I renter deadlifts into my workout or are there other compound exercises for back I can use while protecting my lower back?
I dont have a gym membership, so how much body weight training should i be doing.? On a normal day i do about 100pushups 100reps of leg exercises, other days ido burpees.
So what are your recommendations for a big guy with wide shoulders that needs shoulder mobility help to hang on to the bar in a high bar squat?
So does anyone have an example of a good beginner routine? How many exercises for the compound lifts? Sets, reps? What days of the week are ideal if one is starting out trying 2 days per week, with enough rest? Should you increase weight, reps the following week, or not until you feel ready? Days off, is cardio recommended? If one wants to work out at home what equipment is ideal? what should you be eating after workouts? Carbs no carbs? High protein? Right after? Before?
What do you guys think about incline walking after lifting for fat loss?
Do Kettlebells count? Compound movements for strength?
It’s 2024 - where are the time stamps?
Lol seriously. I was thinking the same thing
If you don't like them don't listen. You only need time stamps if you aren't interested
@@patrickletham9110 No
What's the best rep range for strength training?
Love this!
Thank you guys 💪🤝
Can you guys do a video that takes place in a gym showing a variety of compound lifts ?
What do we think about lifting and sprinting in same workout?
I know for fat loss a combination of walking with strength training is greater than running, but what if you wanted to improve your strength and cardio? Is running/jogging counterproductive with strength training? Or is this strictly advice on the best method for fat loss?
Also, I’m not talking about cardio with weights but separating the exercises
Not sure this advice works for over 50s. Strength training heavy a hard for me now mobility and injury wise. So I tend to do lighter for more reps. Super sets. Drop sets. Will this not help me reduce visceral ?
2:44 well, actually it depends.... don't talk about "the law of thermodynamics" if you don't know what it is... because if you knew, you would realize that it is only valid for a CLOSED system by definition. The human body is not a closed system. Depending on the nutrient makeup, hormon health, etc. the human body actually adjusts expenditure without you noticing up to a point.. so no law of thermodynamics...
You could leave a comment on the weightlifting blog like this:
---
What about those over 50 that have challenges like hip and back, pain, as well as mobility and flexibility issues and are over weight.While I want to incorporate heavy lifting I'm concerned about The next few days, of soreness and pain Which will interfere with work performance.Do you have any advice on how someone in my situation can safely approach weightlifting.
Does the hack squat count or does it have to be barbell or smith machine squat ?
Definitely feels like an Ad😂
they all r.
They are not a nonprofit organization. They have the right to sell their products. They've been giving us so much value for free for so many years. But above all they tell us the truth. There's no BS in this channel. You should thank those guys.
Hurr durr free content
Lost 25 pounds feel ok really want my shape to look more visible will try this now
Are these talks only for over weight people or is this just as beneficial for someone who has been working out for over a year from a program such as lift more on beach body and who is not overweight? Trying to figure out if i need to switch my programs cause on lift more there are lots of moves with higher reps and barely any breaks the entire 45 minutes. So ur working ur cardio the whole time.
Yes I at the basic big three lifts. With bar and machine. Look. It just works good for me.
I'm 59 and weight loss is tough for me. I love your information as it's simplified for me. What about cardio? So strength training, proper nutrition while maintaining a caloric deficit? I'm 5'11 256lbs, and my goal is 215lbs. Any suggestions fellas. God bless thank you
just walk for cardio 10k steps is a good start with strength training and proper nutrition goes a long way
How do you feel about after your workouts going on the stairmaster with a sweatsuit on
Guys, my question would be for if you just want that last little bit of body fat. Currently around 15%, feels like it’s all on the love handles. Would you say that the rules still apply or is there a further adaptation I need to incorporate. Especially with the 2-3 days a week rule, is that enough for advanced clients also?
What are your opinions on just walking a few miles a day? People out there think that is best way to lose body fat.
Muscle gain = a boost in metabolism is said to be minimal by Mike Isratel.
Now I just gotta figure out how to do those big lifts lol thanks guys ❤
I'm "obese" with a high BF%, but also DEXA says I have a huge amount of muscle. I had a lot of trouble losing weight with heavy PL style strength training. What's up with that?
Time stamps please
Tried the download. No new info. Same, same. Lift weights, hypertrophy, basic full body, pisterior chain, compound lifts etc
Personally, I found the obsession with strength to be a bit of a problem nowadays; too much emphasis on the number will force terrible form and lead to perpetual joint problems. Why don’t you guys honestly speak about those kinds of injuries, I bet you have them too
In fact, strength help correct my joint problem. I see the benifit on my own body and i am now loving strength training. Also my bones we getting weak, now i walk more steady.
I’m getting old and overweight, and been avoiding barbells lately. Do machines like V-Squats, hammer strength chest press, seated cable row count as compound lifts?
If the movement is the same it is helping, however I would say that free weights also help with a muscle mind connection that will recruit more muscles than something like a machine that had a specific path of motion.
If you're doing it because of injury or you're recovering or just haven't worked out in a long time then it is still a great option. But if you want to really improve, it would be a good idea to work toward being able to do the "traditional lifts" so long as your body can handle it. And this includes fixing things like flexibility and proper range of motion
Is there a difference between a barbell compound lifts vs. dumbbell compound lifts?
Dumbbell lifts in most ways have more ROM (range of motion) to be able to engage more of the muscle. You can generally lift more on a barbell than you can with dumbbells. But that doesn't mean don't do dumbbells. Quite the opposite. Dumbbells can make you really strong when you then go back to a barbell. Take as an example something simple like a barbell vs dumbbell bench press.
Another thing is that with dumbbells you can focus on unilateral movements. Take the chest press example again- with a barbell you might not realize you're pushing 55/45 % in favor of your dominant arm. Dumbbells will force you to get strong equally on each side because it's two singular masses rather than one whole object.
@@pierrezapata90 thank you so much for your detailed response!
I've been listening to you for some time and I've changed my approach to training 180°. I have about 60 kg to lose, but instead of rushing, I have been slowly focusing on building muscle for a long time, without causing any weight gain. However, recently I had an accident that caused problems with my wrist and thumb and I cannot comfortably press a barbell heavier than 70kg, and previously I had already reached 115kgx5x5... in such a case, do you recommend using 70kg and increasing the volume, or look for some substitutes? I would really like to maintain my pressing technique.