Thanks for tuning in :). Hope you guys enjoy the video. I've included the 20 studies that were quoted during the video below. 1. Leg Spot Reduction Study:"This reduction was not achieved in the trained body segment" www.ncbi.nlm.nih.gov/pubmed/23222084 2. Arm spot reduction study:"subcutaneous fat changes were not different between arms" www.ncbi.nlm.nih.gov/pubmed/17596787 3. Abdominal spot reduction study:"abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat" www.ncbi.nlm.nih.gov/pubmed/21804427 4. "localized explosive resistance exercise, prior to an endurance exercise bout, may target specific adipose tissue sites" www.ncbi.nlm.nih.gov/pubmed/28497942 5. "hunger improved to a greater degree in patients following an LCKD compared with those following an LFD" www.ncbi.nlm.nih.gov/pubmed/17228046 6. Low carb diets reduce insulin levels more than low fat: www.ncbi.nlm.nih.gov/pmc/articles/PMC3132068/figure/fig1/ 7. 600 Person Low Carb vs Low Fat Study: jamanetwork.com/journals/jama/article-abstract/2673150 8. "Maintaining protein intake reduces the decrease in energy expenditure during energy restriction""added energy-cost associated with high-protein, low-fat diets may help explain the efficacy of such diets for weight loss" www.ncbi.nlm.nih.gov/pubmed/7498104 www.ncbi.nlm.nih.gov/pubmed/11838888 9. High protein diet reduces appetite: academic.oup.com/ajcn/article/82/1/41/4863422 10. Satiety index: bit.ly/2VCJHPr 11. Processed Sandwich vs Minimally Processed Sandwich www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/ 12. Weight training more effective than cardio at help slim down the waist over the long run"benefit was significantly stronger for weight training (-0.67 cm" "than for MVAA (-0.33 cm" www.ncbi.nlm.nih.gov/pubmed/25530447 13. Bodybuilders had a 14% higher metabolism than a similar control group (see chart): www.ncbi.nlm.nih.gov/pubmed/8279388 14. Concurrent Training Effect: Weight training and cardio results in less lower body strength than just weight training alone: www.ncbi.nlm.nih.gov/pubmed/19387377 Concurrent Training Effect: Circuit training alone produce better strength gains than when resistance training and endurance training were combined: www.ncbi.nlm.nih.gov/pubmed/18545210 Concurrent Training Effect: Cardio in combination with weight training limits explosive strength gains: www.ncbi.nlm.nih.gov/pubmed/12627304 15. Building Muscle is highly dependent on the akt/mtor pathway: www.ncbi.nlm.nih.gov/pubmed/23517348 Cardio Ampk pathway inhibits akt/mtor - which may inhibt strength gains if both endurance and strength training activities are combined: www.ncbi.nlm.nih.gov/pubmed/17095931 16. Doing too much cardio with strength training also leads to less explosive power, reduction in motor unit recruitment, chronic depletion of glycogen, and site specific skeletal muscle transformations: www.ncbi.nlm.nih.gov/pubmed/21425890
In summary: 1. High intensity exercise (1:48) 2. Follow up with a workout that will burn calories immediately (2:08) 3. Maintain calorie deficit (2:16) You are welcome
Damn, I love this video. I used to lift and lift only. I had a nice size and was muscular. Then came the car accident and 7 surgeries later on my neck, back, SI joints and appendix with complications. Now I’m ready to start getting in shape again, it’s been 6 yrs of healing. It will be a hard road and videos like this encourage me when I feel low about where I was and where I currently am.
Go for it. I had a herniated disc for 5 years and I was actually put on a gym program by a physio doing his masters as part of a hospital pain management study. After 5 years of long hard work my pain just disappeared one day and I avoided having to have a spinal fusion operation which has a 70% failure rate. The pain disappeared because over that 5 year period I had strengthened my core muscles so my lower, middle and upper back plus my stomach muscles better supported my spine and discs. I train pain free and have added in more exercises, heavier weights and super set. I was disciplined, which I find easy and even on days I don't feel like training I go through a process of putting on my training shorts etc and get dressed, head for the gym and once I start I forget that I never felt like going ... some of my best workouts have been on days when I never felt like going. Just turn up and the rest will look after itself ... get going and stay focused. I won't say "good luck", because "luck" has nothing to do with it.
I got to say I got my appendix removed and tore my meniscus in my leg. The only way I healed my leg. all the way was working out the muscles that supported my meniscus and now it feels like full strength again.
If you really want to lose fat: 1. Workout: Go for intense short cardio (for about 15-30 minutes, your heart rate should be about 180 rpm), the rest is weight training. 2. Use supplements to increase (trust me, it's the best way, eating normal food is not enough and often increases your calorie intake): - Potassium: this decreases insulin (which is the main hormone for making fat ) (eating bananas will not be enough unless you're eating 15 bananas per day); - Choline (which is the main nutrient to break down fat) (can be found plenty in eggs but still not enough, and like bananas, you'll have to eat too much which increases your calorie intake); - Iodine (which is needed to make thyroid hormones, which increase metabolism so your body burns more calorie while resting). 3. Eating habit: - Avoid sugar like a plague, duh. - Maximum 3 meals per day, no snack between meals to increase insulin sensitivity. - Remember to have intermittent fasting at least once a week (starve at least 16 hours). - Increase healthy fat (fish, avocados,...), but do not cut trans fat too much (fat in meat,...). Despite popular belief, both types of fats are necessary for your body to function healthily. Ideally, they should be in balance. - Eat plenty of green. These are the combination of my research and it's working quite well for me. Hope it helps you.
Seriously bro, it's BPM not rpm lol😂 that too you're saying 180 . You know what max possible BPM is 220-age for 20 yr old max possible BPM is 200 And the safety limited is 80% of it i.e. 160 BPM if u go more than that you ll suffer a cardiac tear maintaining at 60% i.e. 120 BPM or slightly above upto 140 BPM soon after very intense workout is acceptable anything above it poses danger to heart health (is meant for sudden panicking like if u are being chased by a dog or something) and heart beat doesn't have direct relationship with calorie burning it's like a scale adopted to detect whether the activity I'm performing is intense enough to burn more calories thats it and anything above 120 is capable of doing it so go for it guys 😎
I’m not commenting on commercial purposes here, rather to share my own experience. Dietarize is not only a diet planning tool, but also something that will make you look at your diet from a different perspective in the future. I ordered it wishing to lose some fat and I'm really satisfied so far.
Ive lost 25 pounds in 7 weeks, my conclusion is Drink at least 3.5L of water a day, take a multi vitamin, i take CLA and Fish Oil (optional) diet 45% protein 30% carbs and 25% health fats also do weight training 5x a week and on rest day hit cardio or play a sport, ride a bike whatever Side note i started at 300lbs at 6'3
One of the biggest things for me that has kept me going is getting good sleep. I cut night time video games and minimal tv at night and I go to bed earlier, wake up with more energy, and workout harder.
@@bamsemh1 I mean, that is always good! Really if people just did this, they would be fine. If you want a better physique, you may need to do progressive weight training. This will build the muscles up and help you burn more calories during the day. Genetics may play a role as well.
@@JoshuaPack you actually don't need more. Unless you have a desk job of course 😅 you do a lot of workouts at work and home, so these 2 are actually enough to stay healthy and strong. You have your body, and you don't need more weight to work with 😉 look at Bruce Lee. He had the body of Arnold, in strength and size for his height.
@@bamsemh1 I have a desk job. I eat healthy and walk every day, but still have a beer belly, even though i don't drink beer. I think, from being at the desk 9 hours a day. So, maybe you are right, but from my experience, adding weight training has helped in reducing my belly fat and making me stronger.
@@JoshuaPack you said you have beer belly. Then you have the extra weight right there 😉 some office's actually have 10 minutes workout every morning, around 10 i think. To get the blood running in the silent body. Sadly, the smokers go out and smoke at that time.
man, you are one of a kind, all your tips, guides and information are so accurate, i ve been adding you in my diet and workout since two years ago, and I am still improving in every stage, muscle, health, aesthetics, YOU ARE THE BEST OF THE BEST 💪
Summary: 1. Spot reduction MAY be possible. Scientists have only seen results when one uses heavy weights when training abs and using a high intensity cardio directly afterwards. 2. Fix your nutrition. Follow a diet that works for you, and adhere to it long term. Prioritize whole foods and protein. 3. Focus on progressive overload strength training at least 3x per week. This can boost your metabolism. 4. Do the minimum amount of cardio, as it can get in the way of gaining muscle.
Actually, from what I understood, the study about spot reduction was for upper body/lower body, not for abs. As in, they found a correlation between the lost fat and what part of the body was the focus of the exercises, but there was not a group specifically for abs from what I got from the study. Also, the sample size was pretty small AFAIK. But it'd be great if that study was replicated with similar results.
Always remember, It take's time. My weightloss journey began 2 years ago I went from 240 all fat. too 177 lowest. I started weighttraining and went back up to 220. I'm slowly declining again im about 200 right now. Your body isn't going to change all of a sudden in a week or two. It's gonna take a couple years to be satisfied with your progress.
For once, I found someone who knows what they're talking about. Most videos out there are just nonsense with no scientific background whatsoever. This channel gives precise information backed up by empiric proof. This is coming from a person with a medical degree. Keep it up !
@@allgunsblazed9106 How is that being a Dick? That is a fact. A good student is a good student regardless of what school he/she goes too. I have friends who got there bachelors in local/not well known universities and went on to graduate school in top universities like UT.
well, it is a fitness video. how many of you had phys. ed teachers who were fat AF? As it is, I caught all of mine eating at a local diner, stuffing it in with burgers, fries, sodas, zuccini fries, onion rings, etc. and asked them about it the next day... lol no comment on their part
bro, I don't think I ever told you but.... I love you bro real talk lol you've helped me so much in my knowledge of my own body and transforming it. I know you take a lot of time to construct these videos. I just want to say we really appreciate it. and yes I'm speaking for the whole
Everyone (for the most part) starts off as a plump healthy baby (hopefully) as an adult it's up to YOU to fix YOU. And if there is one thing I know is that YOUR will to do it and stick with it is the hardest part but YOU can do it.
this video reappeared in my recommended after 2 years... I have to thank you, this was the video I saw that gave me courage to improve my life. It was on that day that I made an appointment with a nutritionist and my journey began. I lost almost 80 pounds and my muscles grew. I gained a confidence I didn't know I had and every aspect of my life and health has improved
Excellent video! Very refreshing to see so much sensible, balanced information in this age of unsustainable, extreme fads and diets. I’m a triathlete/endurance athlete so cardio is my staple but I have been trying to work in much more core and weight work at least 3 times a week. Diet is really key too, so I’m glad you included that. Thanks :)
Thank you for these videos. I have never been overweight or fit but I have started running, eating right and hitting the gym. About 4 months now. Everything you are saying here is what I have been told to do by friends and trainers and I am building muscle at a very fast rate. Sleep is very important. I eat fruits or vegetables or both in the morning and beef or chicken meals in the evening. I go to the gym about 3 times a week. I do outdoor running in the morning and some hill sprints. People need to build their own schedule then see where it goes from there. I have never seen my body look like this and I think once you start and you are serious it is almost impossible to stop.
Disagree, I lost 10kg on the same crappy diet, Never say never! The main thing is to get off your ass and do something, Eating crap and doing nothing will see no progress, Eating the same crap and working out you will see progress no matter what others think, It's simple math going from burning no calories sat in front of tv to burning calories working out and also eating less portion size! Obviously if you can clean your diet up you can see much faster and better progress, But to say you can never out train a bad diet is BS!
Hey my name is Jonathan and I’m 135 kg heavy right now. I’ve been going to the gym every second day for about 2 1/2 weeks now and progress is showing. I have the motivation to continue going, as I found a liking to it. Even food isn’t a problem anymore. The only thing I’m scared of is excess skin that might be left over, when I progressively lose more weight. Do you have any tips or tricks I could use to prevent my body from having a big mass of excess skin, or is surgery the only way to actually get rid of it after a big weight loss?
I'm 1 and a half months into my diet. I've been staying about 1000kcal under what i burn and this has been the only way for me to loose all the belly fat.
I usually fast from 8 PM to 12 PM which is a 16 hour fast and in between that are usually ride my bicycle to work which is 2 miles away from me I go to the gym three times a week 2miles running on the treadmill and then most of it full body workout Whey protein and to boiled eggs after the gym Dinner I usually go all out Weekends fast in the morning bc of social activities
Me as well I use to box back in my day and cardio and eating well specially cutting sugar and bread and most posta help me drop weight really well and fast and l didnt like to much lifting because I would bulk up and that would slow my twitch down more than cardio. I would even feel better and more flexible with just cardio than lifting. But maybe he's right I trained totally different than what he's saying. But I'm opened to try what he's talking about sounds interesting.
I graduated from Marine Corp Boot camp weighing 155 lbs in 1966....in 2009 I weighed 255lbs....today I weigh 175. What did I do WITHOUT exercise, NONE....I avoid Sugar at all costs.
@@bigsmoke9454 natural sugar (fruit sugar) is not as harmful as processed sugar. However, you have to eat right amount daily. for instance, dont eat 5 oranges, 2 kiwis and etc. especially, id you do not excercise or you dont have an active daily routine. hope that helps
@@bigsmoke9454 natural sugars from fruit is dense and easily digestible and doesn't impact your weight. Eat as much fruit as you want it also gives you energy
2:06 For targeting ab fat, you said to follow up weight training with cardio. Then later in the video, you said doing both resistance training and cardio could actually hurt your strength gains. So which is it?
If your goal is to lose fat that the first. The second is just a reminder of the obvious fact that you must be in a decifit this mean your levels are lower specially in carbs if you cicly and whatnot so your strength will decrease as well as size... Depending on your approach and consistency of the dier
I agree, conflicting information that also left me confused. I noticed this same thing in another video regarding core exercises that he said are useless, planks, superman etc, yet, 99% of the industry including certified trainers suggest these as beneficial to building core strength. For me, look at real world results of what other folks are doing, and forget the science mumbo jumbo because alot of factors we are not aware of go into these studies and sometimes, we cannot conclude that this will work for us as individuals. I am doing 15000 steps a day ++, and every second day I am lifting weights for 40 minutes with one day of rest in between on the weight training. in 1 month I have gained muscle, lost fat and inches and its working perfectly. My strenght and endurance have improved significantly. I am doing lower weights with higher reps for strength, toning and endurance as opposed to building muscle mass with heavier weights and less reps. Less chance of injury and better cardio work out due to higher reps. Take a little bit of info from many videos and do what is right for you.
@@anazcm7489 it's actually easy, but difficult without the correct diet. So I've had a couple phases throughout my diet and one of those phases was to go low carb so that my body would be used to eating the energy from fat only. Eventually, once i knew my body was used to this state, i started dieting. This made doing 24 hour fasts feel like skipping breakfast because my body was used to using fat. I never got the dizziness and exhausted feelings like i did in the past. So then i tried a 30 hour fast, then 48 and then 72. Just to reiterate, i felt the same if not better on this fast as any other day where i would normally eat. The reason i say better is because i didn't face any food coma effect i normally get if i eat lunch at work. On top of this i was doing high intensity training for at least one day, and went for a 20km walk (half a marathon) around 60hrs of being in a fasted state. I felt pretty tired afterwards, but that might have been due to all the burned energy and all only getting 3 hours sleep. Once your body is used to using fat for energy, you can actually starve for days and it's cool because you don't actually get hungry. Just make sure you take some laxatives so you don't get constipation lol
Thanks, I am gonna try it. I have been on 18-20% body fat for a long time and it is REALLY hard to lose that "extra" fat. I tried so many things but I never focused "MORE" on weight lifting. I'll give it a try and I'm looking forward, how my body changes within the next 6 month. =) Thanks again for your quality content!
@@malikfaizan550 I got my ups and downs. I am still working out and my body is in a better shape. I still eat too much candy, so this prevents me from reaching the perfect form. However, it's my own fault, I keep on working at it. =)
Think long term, I cannot stress this enough" That is key. Train 3 days a week + some cardio on off days, eat healthy with some fat and HAVE FUN. Depending on your physique and age it may take from 2 to 5 years so do not give up and stick with it!
During my 60-90 second rest period, in between sets, I jump on the exercise back with moderate RPM and resistance, and repeat every set. It’s fantastic
Every time I go to the gym, I usually do 10 to 15 minutes of cardio as a warm-up before doing strength training. The first 5 minutes being walking speed, and the rest being jogging speed. Is that an okay amount of cardio, or should I just skip it altogether and do more traditional warm-ups to maximize my muscle gain?
Jogging or walking doesn’t totally warms your muscles they warms legs mostly so that if you are going to do an exercise You should do without weights or lighter weights (as an example if you are going to do squat first do it with just your body weight) and you should warm your shoulders, chest ext. with dumbles you can find easily find videos about how to do. Sorry for my bad English I hope you can understand
@Rob Mahl Thanks, I will remember this for next time. Lately I started to follow it up with a few push-ups, squats and crunches as part of the warm up. I feel it does help stimulate your whole body. Thanks again for the advice.
I have to cycle fo 30 minuts to get to my gym. its a really good warm-up. my legs grow much faster than the rest of my body and that's probably the reason. its also the area that I enjoy working the most because I feel always so confident seeing the lifts increasing so incredibly fast. My arms are the oposite, grow extremly slowly. its weird to see my bro already duplicate his arm lifts and me just adding 5 pounds to my lifts. but I completly destroy it in legs. ahahahahhhahah
I don't know how to thank you for this video. It's just like it was made only for me. I cannot tell you how much I needed this. I was beginning to lose focus and felt on the verge of giving up. But just after watching this, I am all boosted up. Thank you so much Max!! We love you!
Important to remind the viewers that all this anti-cardio approach is for pure and uncompromised muscle gain as opposed to well-rounded and versatile fitness.
Exactly! In a video about losing belly fat he shouldn't be discouraging cardio. If the video was simply about muscle gain then sure, I get it. But he seems to be mixing up the topic of his own video with his personal goals of muscle gain. Besides, it's important to get those lungs and heart working properly to help bring oxygen to your muscles for all that weight training!
Ohhh man i am so confused. I want to loose weight and i am doing cardio with a little bit of strength training. Should I change it to strength only or should i stick to cardio? This video confused me more
@@priyankamudgal164 A lot of these videos are about fine tuning your weight-loss mechanism or strategy to absolute perfection. But the simple truth is, if you eat clean (no useless carbs and sugar) and make sure you move a considerable amount (most sports or exercise) throughout a week and maintain this for a couple of months you'll definitely lose weight. People make it seem like there are secrets to losing weight such as the Keto diet or a specific type of exercise. But these are all debates about the efficiency of these strategies and not about whether they work or not. Put it this way - you wont get fat by staying away from bad carbs and exercising regularly.
Don’t overdo the caloric deficit. It incereases the likelihood of nutrient deficienies. Get healthy first, then you’ll lose weight automatically. Don’t think that if you eat less you’ll get healthy
Priya p make sure you get 7-10 cups vegetables a day especially dark leafy greens, healthy fat and moderate protein. A cheat meal here n there never hurt nobody either
People say you can’t spot reduce fat but my belly fat was melting when I was incorporating weighted ab crunches with my workouts and cardio days. I’ve laid off it because I got a little lazy (back in the swing of things now) for a couple months and neglected the weighted an crunches and put all the belly fat back on. So this video kinda proves my approach was working. I dig it.
this is all good advice, I just like cardio so much more than weights. lifting is somewhat boring and with cardio/hiit I get the extra result of runners high, or an approximation of it at least. there's just this extra component of emotional release that I don't get with weights. but I still want to incorporate more weight training in the long run. good vid, thanks for including studies.
I am completely the opposite. Lifting weight is fun. Running is fun if its in the park without any toxic car gas... which is pretty hard to find for my area
Cardio helps strengthen the heart too, so doing it right after weight training is fine. It's hard to do strength training when your heart can't keep up, you'll start to see sparkles and black out.
When I started my diet and going to the gym, I was doing both weight lifting and cardio. For the first 2 months I lost 30lbs and I hit a plateau for the following month. I decided I needed to eat a little more each day and I cut cardio out. After another month I lost another 10lbs. I'm still figuring stuff out and I have another 20lbs I want to lose. Hopefully weight lifting will take care of it for me as I rather not do cardio.
If I’m trying to lose fat but also work on my physique/hypertrophy, how much cardio should I do after weight training? I just recently started working out and so far I’ve been doing half an hour on the elliptical after strength training. My short term goal right now is to lose fat but I want to eventually develop my fast twitch fibers and be able to dunk/have a nice physique. So my question is, do you think my cardio right now is good or should I cut back a little to allow my body to build fast twitch fibers?
Caleb Henry no, cardio always after weights. Use the glycogen in your muscles for high intensity weight training and after your done your body will then use more stored fat for energy instead of glycogen for your cardio session
Thanks for tuning in :). Hope you guys enjoy the video. I've included the 20 studies that were quoted during the video below.
1. Leg Spot Reduction Study:"This reduction was not achieved in the trained body segment"
www.ncbi.nlm.nih.gov/pubmed/23222084
2. Arm spot reduction study:"subcutaneous fat changes were not different between arms"
www.ncbi.nlm.nih.gov/pubmed/17596787
3. Abdominal spot reduction study:"abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat"
www.ncbi.nlm.nih.gov/pubmed/21804427
4. "localized explosive resistance exercise, prior to an endurance exercise bout, may target specific adipose tissue sites"
www.ncbi.nlm.nih.gov/pubmed/28497942
5. "hunger improved to a greater degree in patients following an LCKD compared with those following an LFD"
www.ncbi.nlm.nih.gov/pubmed/17228046
6. Low carb diets reduce insulin levels more than low fat:
www.ncbi.nlm.nih.gov/pmc/articles/PMC3132068/figure/fig1/
7. 600 Person Low Carb vs Low Fat Study:
jamanetwork.com/journals/jama/article-abstract/2673150
8. "Maintaining protein intake reduces the decrease in energy expenditure during energy restriction""added energy-cost associated with high-protein, low-fat diets may help explain the efficacy of such diets for weight loss"
www.ncbi.nlm.nih.gov/pubmed/7498104
www.ncbi.nlm.nih.gov/pubmed/11838888
9. High protein diet reduces appetite:
academic.oup.com/ajcn/article/82/1/41/4863422
10. Satiety index:
bit.ly/2VCJHPr
11. Processed Sandwich vs Minimally Processed Sandwich
www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/
12. Weight training more effective than cardio at help slim down the waist over the long run"benefit was significantly stronger for weight training (-0.67 cm" "than for MVAA (-0.33 cm"
www.ncbi.nlm.nih.gov/pubmed/25530447
13. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):
www.ncbi.nlm.nih.gov/pubmed/8279388
14. Concurrent Training Effect: Weight training and cardio results in less lower body strength than just weight training alone:
www.ncbi.nlm.nih.gov/pubmed/19387377
Concurrent Training Effect: Circuit training alone produce better strength gains than when resistance training and endurance training were combined:
www.ncbi.nlm.nih.gov/pubmed/18545210
Concurrent Training Effect: Cardio in combination with weight training limits explosive strength gains:
www.ncbi.nlm.nih.gov/pubmed/12627304
15. Building Muscle is highly dependent on the akt/mtor pathway:
www.ncbi.nlm.nih.gov/pubmed/23517348
Cardio Ampk pathway inhibits akt/mtor - which may inhibt strength gains if both endurance and strength training activities are combined:
www.ncbi.nlm.nih.gov/pubmed/17095931
16. Doing too much cardio with strength training also leads to less explosive power, reduction in motor unit recruitment, chronic depletion of glycogen, and site specific skeletal muscle transformations:
www.ncbi.nlm.nih.gov/pubmed/21425890
6:36
So 2x as much energy to digest real food???
Honestly it makes no sense
Fake food = easier to digest or less energy
A Black Friday sale on the 6 week thing would be nice
Gravity Transformation - Fat Loss Experts
Is it possible to still do this challenge if you don’t have a gym in your area to workout in?
Sir what does 'hitting ur plateaus' mean?
Only dude that cites his sources 👌👌
In summary:
1. High intensity exercise (1:48)
2. Follow up with a workout that will burn calories immediately (2:08)
3. Maintain calorie deficit (2:16)
You are welcome
what is making you so angry
appreciate thanks
@bob builder Pre-workout really got you on that 😡
@bob builder You'll understand, one day when you get a job. Or a life. No one needs your permission to post a comment, bob. Get over yourself.
Thank you
Damn, I love this video. I used to lift and lift only. I had a nice size and was muscular. Then came the car accident and 7 surgeries later on my neck, back, SI joints and appendix with complications. Now I’m ready to start getting in shape again, it’s been 6 yrs of healing. It will be a hard road and videos like this encourage me when I feel low about where I was and where I currently am.
Go for it. I had a herniated disc for 5 years and I was actually put on a gym program by a physio doing his masters as part of a hospital pain management study.
After 5 years of long hard work my pain just disappeared one day and I avoided having to have a spinal fusion operation which has a 70% failure rate.
The pain disappeared because over that 5 year period I had strengthened my core muscles so my lower, middle and upper back plus my stomach muscles better supported my spine and discs.
I train pain free and have added in more exercises, heavier weights and super set.
I was disciplined, which I find easy and even on days I don't feel like training I go through a process of putting on my training shorts etc and get dressed, head for the gym and once I start I forget that I never felt like going ... some of my best workouts have been on days when I never felt like going.
Just turn up and the rest will look after itself ... get going and stay focused. I won't say "good luck", because "luck" has nothing to do with it.
John Smith...thank you John! Great insight and I am hitting it after the boy goes back to school on Monday.
That's the actitud. Go for it. 💪. Just don't rush nor strain yourself, know when you have to stop and rest. You got this. 😉💪
I got to say I got my appendix removed and tore my meniscus in my leg. The only way I healed my leg. all the way was working out the muscles that supported my meniscus and now it feels like full strength again.
Update ?
The most important thing to lost weight is patience. You wont get results easily, but don't give up, train and eat healthy.
and discipline
Actually, the most important thing is caloric intake. That's the one thing that will work 100% of the time, for 100% of individuals.
@@krane15 Yes being Calorie deficit over long period of time. Feeling the growl in belly will tell you that you are burning stored fats
Opposite of Andy 🍔 🍕 🥩 Ruiz
Hanoi Tripper 💯
If you really want to lose fat:
1. Workout: Go for intense short cardio (for about 15-30 minutes, your heart rate should be about 180 rpm), the rest is weight training.
2. Use supplements to increase (trust me, it's the best way, eating normal food is not enough and often increases your calorie intake):
- Potassium: this decreases insulin (which is the main hormone for making fat ) (eating bananas will not be enough unless you're eating 15 bananas per day);
- Choline (which is the main nutrient to break down fat) (can be found plenty in eggs but still not enough, and like bananas, you'll have to eat too much which increases your calorie intake);
- Iodine (which is needed to make thyroid hormones, which increase metabolism so your body burns more calorie while resting).
3. Eating habit:
- Avoid sugar like a plague, duh.
- Maximum 3 meals per day, no snack between meals to increase insulin sensitivity.
- Remember to have intermittent fasting at least once a week (starve at least 16 hours).
- Increase healthy fat (fish, avocados,...), but do not cut trans fat too much (fat in meat,...). Despite popular belief, both types of fats are necessary for your body to function healthily. Ideally, they should be in balance.
- Eat plenty of green.
These are the combination of my research and it's working quite well for me. Hope it helps you.
Seriously bro, it's BPM not rpm lol😂 that too you're saying 180 . You know what max possible BPM is 220-age for 20 yr old max possible BPM is 200
And the safety limited is 80% of it i.e. 160 BPM if u go more than that you ll suffer a cardiac tear maintaining at 60% i.e. 120 BPM or slightly above upto 140 BPM soon after very intense workout is acceptable anything above it poses danger to heart health (is meant for sudden panicking like if u are being chased by a dog or something) and heart beat doesn't have direct relationship with calorie burning it's like a scale adopted to detect whether the activity I'm performing is intense enough to burn more calories thats it and anything above 120 is capable of doing it so go for it guys 😎
Stop watching vdo and go to work out...😁 Who watching laying on bed like me...
Its 12 am 🤣🤣
I am actually watching it in my bed lol Lazy, lazy ass, but in really good physical shape! I eat right and I do only strength training
U got me😂😂😂
Meeee haha 😂😂
Me, is 4 o'clock here in Africa, but is my first day of to start running, pray for me
Who's scrolling down the comments to see if it works
Waw bro i think you like me
Me 🤣
I went on the 16/8 fasting and I lost mine in the fourth month.
@@AFuller2020 how do you do that?
@Daniel Moses do you have a fat or slow metabolism
I’m not commenting on commercial purposes here, rather to share my own experience. Dietarize is not only a diet planning tool, but also something that will make you look at your diet from a different perspective in the future. I ordered it wishing to lose some fat and I'm really satisfied so far.
All your videos are very well done and full of useful information!
Lol, so true
They all the same . Diet, exercise and sleep
And the video editing is superb!!!
I love how you back up everything you say with studies and evidence. Makes you very reputable! So many gimics and misinformation out there!
For real
I love my abs so much that I keep them protected with a layer of fat
Ive lost 25 pounds in 7 weeks, my conclusion is Drink at least 3.5L of water a day, take a multi vitamin, i take CLA and Fish Oil (optional) diet 45% protein 30% carbs and 25% health fats also do weight training 5x a week and on rest day hit cardio or play a sport, ride a bike whatever
Side note i started at 300lbs at 6'3
can i get your email?
One of the biggest things for me that has kept me going is getting good sleep. I cut night time video games and minimal tv at night and I go to bed earlier, wake up with more energy, and workout harder.
Absolutely the best, honest, and most importantly, correct video on the subject I've seen so far.
Yes he did a good job on this
no sugar, no alcohol will get you a long way
I cut alcohol and fizzy drinks (soda) out my diet and it’s made a huge difference!
adiamondsmile vodka works , beer is deadly to the gut though lol
It helps the bloating, but I've always been able to stay thin even with that stuff. Moderation is key.
get rid of the salt too
@@rockydee7499 thats what i was thinking but in another video he talks about how iodized salt is good for you because its a good source of iodine
Proud to see more than 2 million subs.
Been with you since long time.
All the best
I was affraid you where going to say: Propper diet and cardio excercise
Healthy food and a walk every day, is enough 😊
@@bamsemh1 I mean, that is always good! Really if people just did this, they would be fine. If you want a better physique, you may need to do progressive weight training. This will build the muscles up and help you burn more calories during the day. Genetics may play a role as well.
@@JoshuaPack you actually don't need more. Unless you have a desk job of course 😅 you do a lot of workouts at work and home, so these 2 are actually enough to stay healthy and strong. You have your body, and you don't need more weight to work with 😉 look at Bruce Lee. He had the body of Arnold, in strength and size for his height.
@@bamsemh1 I have a desk job. I eat healthy and walk every day, but still have a beer belly, even though i don't drink beer. I think, from being at the desk 9 hours a day. So, maybe you are right, but from my experience, adding weight training has helped in reducing my belly fat and making me stronger.
@@JoshuaPack you said you have beer belly. Then you have the extra weight right there 😉 some office's actually have 10 minutes workout every morning, around 10 i think. To get the blood running in the silent body. Sadly, the smokers go out and smoke at that time.
At the start of this year I was 135 kg. now thanks to going to the gym, good food and these videos I am 109.9 and my end goal is 90-95kgs
Congratulations
Dont give up
Keep going towards your goal
Wish U all the best
Just wanted to ask how tall are you
Who else is looking down to comments, when does the real video begins? Well there you go!
You'll find the answer at 1:45
Thank me later!😊
The Importance of MODERATION, which is the key to ANY diet. We eat too much.
Yes, because people eat to much processed carbs.
Cut the crap carbs, cook your own meals, drink water,work out every day and you should be fine.
depends highly with what you eat
Nailed it. Doesn’t matter what you eat as long as you’re in a calorie deficit.
Ya, also VARIATION
Bottom Line. 💚🙏🏽!
The most important thing for weight loss is to get ur mind right!! Stress n anxiety r horrible for ur mind n body.
physical exercise wipes out stress and anxiety.
Why Athlean X, Jeremy Either, Gravity transformation all released about fat lose in same day????
literally just watched those 2 now im watching this one
They thought you looked fat
Thought the same
Ben popplewell Well I stopped working out for 2 weeks now guess they’re onto me lol.
I overate this weekend so
man, you are one of a kind, all your tips, guides and information are so accurate, i ve been adding you in my diet and workout since two years ago, and I am still improving in every stage, muscle, health, aesthetics, YOU ARE THE BEST OF THE BEST 💪
Summary:
1. Spot reduction MAY be possible. Scientists have only seen results when one uses heavy weights when training abs and using a high intensity cardio directly afterwards.
2. Fix your nutrition. Follow a diet that works for you, and adhere to it long term. Prioritize whole foods and protein.
3. Focus on progressive overload strength training at least 3x per week. This can boost your metabolism.
4. Do the minimum amount of cardio, as it can get in the way of gaining muscle.
.
Cardio blows
Thank you.
Actually, from what I understood, the study about spot reduction was for upper body/lower body, not for abs.
As in, they found a correlation between the lost fat and what part of the body was the focus of the exercises, but there was not a group specifically for abs from what I got from the study. Also, the sample size was pretty small AFAIK.
But it'd be great if that study was replicated with similar results.
kylie thankyou
13 min summary of all the fitness and fat burning videos on YT. Thank you so much!
Always remember, It take's time. My weightloss journey began 2 years ago I went from 240 all fat. too 177 lowest. I started weighttraining and went back up to 220. I'm slowly declining again im about 200 right now. Your body isn't going to change all of a sudden in a week or two. It's gonna take a couple years to be satisfied with your progress.
Finally! Thank you so much for the info. 70% Resistance training 30%Cardio. Got it!
And sleep!
For once, I found someone who knows what they're talking about. Most videos out there are just nonsense with no scientific background whatsoever. This channel gives precise information backed up by empiric proof. This is coming from a person with a medical degree. Keep it up !
I love your channel and videos.
I learned more from this channel than I do from school
You are a terrible student, that is all.
@@alexv5581 no need to be a dick a lot of schools are dreadful
@@allgunsblazed9106 How is that being a Dick? That is a fact. A good student is a good student regardless of what school he/she goes too. I have friends who got there bachelors in local/not well known universities and went on to graduate school in top universities like UT.
well, it is a fitness video. how many of you had phys. ed teachers who were fat AF? As it is, I caught all of mine eating at a local diner, stuffing it in with burgers, fries, sodas, zuccini fries, onion rings, etc. and asked them about it the next day... lol no comment on their part
Alex V school is useless
bro, I don't think I ever told you but.... I love you bro real talk lol you've helped me so much in my knowledge of my own body and transforming it. I know you take a lot of time to construct these videos. I just want to say we really appreciate it. and yes I'm speaking for the whole
Amazing!!!! Love the informative content, a lot of people struggle with this, this will help me give my viewers more valuable information!! 💪🏾💪🏾
Best fitness channel
I am obese and I really have a hard time getting rid of it. I wish everyone with have the same situation can become fat free.
THE TREND do you need help? I lost 70 lbs. you can do it too
Go to the gym
Everyone (for the most part) starts off as a plump healthy baby (hopefully) as an adult it's up to YOU to fix YOU. And if there is one thing I know is that YOUR will to do it and stick with it is the hardest part but YOU can do it.
eat only plants - the only way to lose weight
Daniel Lugo lmao no eat proteins eating plants will fuck up your diet and you will gain the weight back when you start eating normally
this video reappeared in my recommended after 2 years... I have to thank you, this was the video I saw that gave me courage to improve my life. It was on that day that I made an appointment with a nutritionist and my journey began. I lost almost 80 pounds and my muscles grew. I gained a confidence I didn't know I had and every aspect of my life and health has improved
Sometimes between girlfriends I only exercise one arm
Wtf lmao
:D
LOL
Idfk why I laughed so hard... thanks😊
try going lefty. “stranger in the tub”
When the quarantine kicks in yah boy hitting the bench press at home💪
ACMJ 2 🚌
Excellent video! Very refreshing to see so much sensible, balanced information in this age of unsustainable, extreme fads and diets. I’m a triathlete/endurance athlete so cardio is my staple but I have been trying to work in much more core and weight work at least 3 times a week. Diet is really key too, so I’m glad you included that. Thanks :)
I lost over 100 pounds in less than a year. Stay motivated! Patience is key. I'm determined to help you guys reach your health goals.
That's amazing! keep it up.
Isaac Alvarado Thank You!
Can you help me Brother? Am from South India
how did u do it
Thank you for these videos. I have never been overweight or fit but I have started running, eating right and hitting the gym. About 4 months now. Everything you are saying here is what I have been told to do by friends and trainers and I am building muscle at a very fast rate. Sleep is very important. I eat fruits or vegetables or both in the morning and beef or chicken meals in the evening. I go to the gym about 3 times a week. I do outdoor running in the morning and some hill sprints. People need to build their own schedule then see where it goes from there. I have never seen my body look like this and I think once you start and you are serious it is almost impossible to stop.
The great Jeff Cavalier once said: " You can never ever out train a bad diet".... in other words, stop eating like shit.
So true! "You are what you eat"
facts you can not do it
Disagree, I lost 10kg on the same crappy diet, Never say never!
The main thing is to get off your ass and do something, Eating crap and doing nothing will see no progress, Eating the same crap and working out you will see progress no matter what others think, It's simple math going from burning no calories sat in front of tv to burning calories working out and also eating less portion size!
Obviously if you can clean your diet up you can see much faster and better progress, But to say you can never out train a bad diet is BS!
Read up on Lebron James's diet. People say he has the worst diet ever but look at him 🤣
True but healthy diet is not enough, especially for stubborn fat
Fasting 2 days per week helps massively by initiating fasting forced ketosis
Vikas Kumar What about the muscle
@@jessicaamster5400 you do not muscle or even if you do the loss is almost negligible
Hey my name is Jonathan and I’m 135 kg heavy right now. I’ve been going to the gym every second day for about 2 1/2 weeks now and progress is showing. I have the motivation to continue going, as I found a liking to it. Even food isn’t a problem anymore. The only thing I’m scared of is excess skin that might be left over, when I progressively lose more weight. Do you have any tips or tricks I could use to prevent my body from having a big mass of excess skin, or is surgery the only way to actually get rid of it after a big weight loss?
Why would you want a six pach when you can get a whole barrel
@Dennis Maicoo your the dumb fuck to not realize he was joking.
this shit was gold lmao
Dennis Maicoo r/wooooosh
Why would you want to get a barrel when you can get a brewery?
Why live and die.. when you can just die?
Your content packed full of useful information, thanks for sharing
Gotta love how perfectly and smartly this video is Edited
I'm 1 and a half months into my diet. I've been staying about 1000kcal under what i burn and this has been the only way for me to loose all the belly fat.
I feel like cardio with intermediate fasting really helped out for me with some weight training
Could you explain the routine?
I usually fast from 8 PM to 12 PM which is a 16 hour fast and in between that are usually ride my bicycle to work which is 2 miles away from me
I go to the gym three times a week
2miles running on the treadmill
and then most of it full body workout
Whey protein and to boiled eggs after the gym
Dinner I usually go all out
Weekends fast in the morning bc of social activities
Me as well I use to box back in my day and cardio and eating well specially cutting sugar and bread and most posta help me drop weight really well and fast and l didnt like to much lifting because I would bulk up and that would slow my twitch down more than cardio. I would even feel better and more flexible with just cardio than lifting. But maybe he's right I trained totally different than what he's saying. But I'm opened to try what he's talking about sounds interesting.
Wow! That’s a LOT more of a video than just losing belly fat. Thanks for the science for what and why!
Perfect explanation covering every important info by just talking to the point. Well done
Helpful information. THANK YOU 😊
I graduated from Marine Corp Boot camp weighing 155 lbs in 1966....in 2009 I weighed 255lbs....today I weigh 175.
What did I do WITHOUT exercise, NONE....I avoid Sugar at all costs.
HalYourPal G natural sugars are out of your diet too?
@@bigsmoke9454 natural sugar (fruit sugar) is not as harmful as processed sugar. However, you have to eat right amount daily. for instance, dont eat 5 oranges, 2 kiwis and etc. especially, id you do not excercise or you dont have an active daily routine. hope that helps
@@bigsmoke9454 natural sugars from fruit is dense and easily digestible and doesn't impact your weight.
Eat as much fruit as you want it also gives you energy
Shamal mustafa right I got you I usually eat three types of fruit a day but one is mostly because it’s high in fiber I prefer vegetables over fruit
This channel is so truthful that I just had to subscribe.
2:06 For targeting ab fat, you said to follow up weight training with cardio. Then later in the video, you said doing both resistance training and cardio could actually hurt your strength gains. So which is it?
If your goal is to lose fat that the first. The second is just a reminder of the obvious fact that you must be in a decifit this mean your levels are lower specially in carbs if you cicly and whatnot so your strength will decrease as well as size... Depending on your approach and consistency of the dier
You build abs in the kitchen, you don't even need to do cardio. Everyone has abs naturally
I agree, conflicting information that also left me confused. I noticed this same thing in another video regarding core exercises that he said are useless, planks, superman etc, yet, 99% of the industry including certified trainers suggest these as beneficial to building core strength. For me, look at real world results of what other folks are doing, and forget the science mumbo jumbo because alot of factors we are not aware of go into these studies and sometimes, we cannot conclude that this will work for us as individuals. I am doing 15000 steps a day ++, and every second day I am lifting weights for 40 minutes with one day of rest in between on the weight training. in 1 month I have gained muscle, lost fat and inches and its working perfectly. My strenght and endurance have improved significantly. I am doing lower weights with higher reps for strength, toning and endurance as opposed to building muscle mass with heavier weights and less reps. Less chance of injury and better cardio work out due to higher reps. Take a little bit of info from many videos and do what is right for you.
Thanks for the video, brother. Very much appreciated.
I just started my diet. Eating less and eating healthy it's been 3days . I have a beer belly. I'm also saving money on groceries too
I just finished a 72 hour fast. To be honest, that saved 3 days worth of food. I might do it again but for 96 hours this time.
Keep going! Just stay away from sugar and bad cooking oil
@@monjier how can you do that
@@anazcm7489 it's actually easy, but difficult without the correct diet. So I've had a couple phases throughout my diet and one of those phases was to go low carb so that my body would be used to eating the energy from fat only. Eventually, once i knew my body was used to this state, i started dieting. This made doing 24 hour fasts feel like skipping breakfast because my body was used to using fat. I never got the dizziness and exhausted feelings like i did in the past. So then i tried a 30 hour fast, then 48 and then 72. Just to reiterate, i felt the same if not better on this fast as any other day where i would normally eat. The reason i say better is because i didn't face any food coma effect i normally get if i eat lunch at work. On top of this i was doing high intensity training for at least one day, and went for a 20km walk (half a marathon) around 60hrs of being in a fasted state. I felt pretty tired afterwards, but that might have been due to all the burned energy and all only getting 3 hours sleep. Once your body is used to using fat for energy, you can actually starve for days and it's cool because you don't actually get hungry. Just make sure you take some laxatives so you don't get constipation lol
I eat healthy but I still have belly fat lol.
Research and points covered are really good
Thanks, I am gonna try it.
I have been on 18-20% body fat for a long time and it is REALLY hard to lose that "extra" fat. I tried so many things but I never focused "MORE" on weight lifting. I'll give it a try and I'm looking forward, how my body changes within the next 6 month. =) Thanks again for your quality content!
How did you do?
@@malikfaizan550 I got my ups and downs. I am still working out and my body is in a better shape. I still eat too much candy, so this prevents me from reaching the perfect form. However, it's my own fault, I keep on working at it. =)
Great information. I've never seen it all laid out as you had. It was very easy to follow along and understand.
Think long term, I cannot stress this enough" That is key. Train 3 days a week + some cardio on off days, eat healthy with some fat and HAVE FUN. Depending on your physique and age it may take from 2 to 5 years so do not give up and stick with it!
Is intermittent fasting good ?
During my 60-90 second rest period, in between sets, I jump on the exercise back with moderate RPM and resistance, and repeat every set. It’s fantastic
You are really a great teacher!! 👏
I’m just on a lifetime bulk..
i see what you're doing. Bulking up in this lifetime so that you can come back as an Adonis in the next life. smart lmao
Do you need help losing weight?
@@mitchellcarpenter8513 i think its a lost cause...
Colin Wu it isn’t I promise. If you are dedicated you will 100% lose weight. No doubt. It’s just science. Please let me help you.
Mitchell Carpenter you can help me tho somehow all of my fat is located on my stomach love handles and thighs idk why
Finally that someone in one video say all important comparations, and not just promoting stuff. Bravo!
This answered a very imporatnt area of question for me...Thank you!
Your scientific explanation for body building is sincerely appreciated
Every time I go to the gym, I usually do 10 to 15 minutes of cardio as a warm-up before doing strength training.
The first 5 minutes being walking speed, and the rest being jogging speed.
Is that an okay amount of cardio, or should I just skip it altogether and do more traditional warm-ups to maximize my muscle gain?
Jogging or walking doesn’t totally warms your muscles they warms legs mostly so that if you are going to do an exercise You should do without weights or lighter weights (as an example if you are going to do squat first do it with just your body weight) and you should warm your shoulders, chest ext. with dumbles you can find easily find videos about how to do. Sorry for my bad English I hope you can understand
@@seinfeld6122 Thanks.
@Rob Mahl Thanks, I will remember this for next time.
Lately I started to follow it up with a few push-ups, squats and crunches as part of the warm up.
I feel it does help stimulate your whole body.
Thanks again for the advice.
@@666HeroHero any transformation 😉?
I have to cycle fo 30 minuts to get to my gym. its a really good warm-up.
my legs grow much faster than the rest of my body and that's probably the reason.
its also the area that I enjoy working the most because I feel always so confident seeing the lifts increasing so incredibly fast.
My arms are the oposite, grow extremly slowly. its weird to see my bro already duplicate his arm lifts and me just adding 5 pounds to my lifts. but I completly destroy it in legs.
ahahahahhhahah
Fantastic, indeed. THANK YOU SO MUCH for the scientific and practical explanations.
I don't know how to thank you for this video. It's just like it was made only for me. I cannot tell you how much I needed this. I was beginning to lose focus and felt on the verge of giving up. But just after watching this, I am all boosted up. Thank you so much Max!! We love you!
Your videos are well done and very informative. There’re no hidden sales pitch, etc. Thank You!
Whats the best food for a student with a relatively low budget?
dont eat
Thanks for your outstanding videos. Great references, graphics, and you get to the point quickly!
Important to remind the viewers that all this anti-cardio approach is for pure and uncompromised muscle gain as opposed to well-rounded and versatile fitness.
Exactly! In a video about losing belly fat he shouldn't be discouraging cardio. If the video was simply about muscle gain then sure, I get it. But he seems to be mixing up the topic of his own video with his personal goals of muscle gain. Besides, it's important to get those lungs and heart working properly to help bring oxygen to your muscles for all that weight training!
Yeah... but the video is about loosing weight, neither building muscles nor becoming a triathlon super-star
Ohhh man i am so confused. I want to loose weight and i am doing cardio with a little bit of strength training. Should I change it to strength only or should i stick to cardio? This video confused me more
@@priyankamudgal164 A lot of these videos are about fine tuning your weight-loss mechanism or strategy to absolute perfection. But the simple truth is, if you eat clean (no useless carbs and sugar) and make sure you move a considerable amount (most sports or exercise) throughout a week and maintain this for a couple of months you'll definitely lose weight.
People make it seem like there are secrets to losing weight such as the Keto diet or a specific type of exercise. But these are all debates about the efficiency of these strategies and not about whether they work or not. Put it this way - you wont get fat by staying away from bad carbs and exercising regularly.
@@kareemmonzer7894 thanks mate. Sometimes these videos confuses me
Your service thru sharing your knowledge is really commendable..
Don’t overdo the caloric deficit. It incereases the likelihood of nutrient deficienies. Get healthy first, then you’ll lose weight automatically. Don’t think that if you eat less you’ll get healthy
Florian Peter yeah I eat wt ever I wann n workout diligently n I got results n m happy
Priya p make sure you get 7-10 cups vegetables a day especially dark leafy greens, healthy fat and moderate protein. A cheat meal here n there never hurt nobody either
Totally agree 👌🏻
Florian Peter hahahaha I eat both healthy n unhealthy I can’t control ma chocolate cravings n I hav no fat coz I workout properly
@@areum1992 I have a bad graving sugar and for some reason it's always at night time.
Been wieght lifting for 6 weeks now, with a clean diet I've lonst 49 pounds in 6 weeks! You're videos are awesome I've learned so much
What do u eat?
Can you explain why you have an old Russian film at the beginning of the video? Used to love it as a child. Its legendary
People say you can’t spot reduce fat but my belly fat was melting when I was incorporating weighted ab crunches with my workouts and cardio days. I’ve laid off it because I got a little lazy (back in the swing of things now) for a couple months and neglected the weighted an crunches and put all the belly fat back on. So this video kinda proves my approach was working. I dig it.
Best comprehensive video I've seen on losing fat around your mid section, by far. Thank you!
This channel, Bullyjuice and Activ Chiropractic are my go to channels for health and fitness. Great stuff!
So why are you here? 🙄
You just gave me my desired type of exercise. Weight lifting over cardio. You're a man full of knowledge. 👏🙌💪
This guy knows. I'm.putting it in to action. Just what I needed. Thanks.
(My mom scolding me)
Me explaining her why i ordered 5 pizzas and 5 cokes - 4:20
Your videos are amazing thank u for sharing all this informations 😊
this is all good advice, I just like cardio so much more than weights. lifting is somewhat boring and with cardio/hiit I get the extra result of runners high, or an approximation of it at least. there's just this extra component of emotional release that I don't get with weights. but I still want to incorporate more weight training in the long run. good vid, thanks for including studies.
Im the opposite. Maybe we both arent going hard enough on these exercises?
I am completely the opposite. Lifting weight is fun. Running is fun if its in the park without any toxic car gas... which is pretty hard to find for my area
If you are doing strength training.. what do you do to keep your heart healthy? Is the lifting enough?
So, I should do more weights than cardio?
And mostly, DIET
Cardio AFTER weights.... 15-25 mins of HIIT should do the trick!
@@JR2K80 Hiit? 10 min or less is enought... more than that is using energy that can be used to do more weight lifting
@@Y4ngCP so eager to jump at my reply you didn't take time to comprehend what I typed. Try reading slower this time....
Cardio helps strengthen the heart too, so doing it right after weight training is fine.
It's hard to do strength training when your heart can't keep up, you'll start to see sparkles and black out.
Thank you for all the amazing tips 💪🏼
U r always sharing great knowledge and making it easy for me to understand... tqvm.... 😎
dude your Explanation is Awesome I watched all your videos, Keep it up and thank you !!
Basically good diet, reasonable exercise and muscle work.
Tnx so much for all the information Ben Affleck....
When you mentioned about working the upper and lower parts of the body and those areas had lost fat, was the overall body percent fat the same still?
same question?
John Shoulders
Nope. A good way to observe this is some physique athletes having huge shoulders and arms but chicken legs 😄
Thumbs up. Very helpful. Very resourceful.
When I started my diet and going to the gym, I was doing both weight lifting and cardio. For the first 2 months I lost 30lbs and I hit a plateau for the following month. I decided I needed to eat a little more each day and I cut cardio out. After another month I lost another 10lbs. I'm still figuring stuff out and I have another 20lbs I want to lose. Hopefully weight lifting will take care of it for me as I rather not do cardio.
@Mark Beard you might need gears but may be you not ready at the moment. When that time comes just hit WhatsApp +1(301)-304-7094
Mark Beard I’m one to say everyone is different, cardio never really worked for me but make your work-out work for you bro
Great info. Thank you very much
This video just saved me $300 that I would have given to a nutritionist
@Bull Durham 😆
Wow! Learn something new every day. Thank you so much for this amazing video and information! 💪
If I’m trying to lose fat but also work on my physique/hypertrophy, how much cardio should I do after weight training?
I just recently started working out and so far I’ve been doing half an hour on the elliptical after strength training.
My short term goal right now is to lose fat but I want to eventually develop my fast twitch fibers and be able to dunk/have a nice physique.
So my question is, do you think my cardio right now is good or should I cut back a little to allow my body to build fast twitch fibers?
Ray Asad do your cardio before you lift weights. It gets your blood flowing which benefits in burning calories while lifting.
Caleb Henry no, cardio always after weights. Use the glycogen in your muscles for high intensity weight training and after your done your body will then use more stored fat for energy instead of glycogen for your cardio session
Also diet is king in fat loss. Cardio should just be used to make sure you are in a caloric deficit