I’ve trained for 13 marathons. My routine was 3 runs per week. Long slow run. Short tempo run. Race pace run. Weight training had to take a back seat because it would take my muscles a few days to recover and interrupt my training schedule. I would feel too burn out. On top of standing working all week as a hairstylist. The cross training I did during my running was just minimal to help prevent injuries. That said my legs were in the best shape of my life. I had surgery last year I’m slow to get back into it now. 🏃🏻♂️💪🏻
Im a heavy runner, still obese on the BMI scale. I started running this April, my 1 mile run time is 9:18. My average mile speed is 14 minutes on a 10 mile run. Ill be doing another long run next Friday. I run fasted and lift weights fasted, my system doesn't like food in the morning.
This is how I lost a lot of fat as well. Keep your diet to mostly protein and you will see the results. I would recommend lite cardio (I mean low heart rate) and mostly strength-style lifting for losing fat. Unless you have plenty of free time to exercise and sleep then go full-on exercise. Good luck.
You are both right and on the correct path. This routine will produce insane results. I went from could barely do 1 mile at 11min/mile & pre diabetic to 6% bf and sub 4 hour marathon
This is me. I've done several Ultra marathons this year. I'm slow and heavy at 200lbs at 5'8"... technically obese... I'll be 50 in a two months, so IDGAF about body fat percentage as much anymore 😆... I'm strong and can run all day.
I love to run. Started out of desperation, pre diabetic and could do 1, 11min mile. 10 years later, 5th marathon in oct...target 3:45. Running about 6-7% bf, 180lbs. Intermittent fast 20/4.
@@ianoneill9809 I hate gym cardio and do not understand people doing it. My gym is a running distance from a river but I see people do cardio for 1h at the gym.
i decided to switch from running and do inclined walks on treadmill. a work related injury put a damper on my running plans. when given lemons you make lemonade right?
I weigh 145lbs. I do not want to lose weight, but I want the cardio training. If I run just a couple of miles a week, I see 2-3lbs drop in 2 weeks. I'm already quite lean. Any suggestions to keep weight more stable while running? I consume 2800 calories per day average with 150 grams or more protein.
The 2-3lbs drop could be fat or more likely muscle glycogen and water. It's unlikely to be actual muscle tissue. If you stop running and it comes back quickly, it's probably just glycogen and water. Otherwise, I would say just keep up a maintenance (or more) resistance training program. You might need more carbs and / or salt in your diet, although I know I will be flogged by the fitness public for daring to say so.
Protein level is a little high if you aren't strength training. Around 115g/day might be a better target. You really need to monitor your weight over a long period of time to get a good sense of a weight trend as day to day fluctuations are not indicative and nothing to be overly concerned with. Agreed with the above post.
Try adding in intra run calories, protein & carbs. If you track your calories then only consume a max of half the calories you burn during the run. That should help offset the weight loss.
Unable to run due to ankle injuries from military service. So, I took up mountain biking and road riding back in late 2010. (As a 70's and 80's kid, we were always on bikes, so fun). I think this applies to cycling also. I do 80-90 miles a week between road and mountain and I notice my gym days are easier in order to get a good workout in in about 45 minutes. My issue is at 6'4" and 200, I have a real hard time putting on "mass". All I can do is stay lean and about 13-15% BF. As in running, cycling take so much energy and calories, that I would have Ito increase my caloric intake problem 500-1000 calories a day in order to gain any size. Plus, genetics play a part also. But, at 53, I feel I am above average physical fitness.
Ugh 30 miles of running a week I'd be 140 pounds, wracked with lower body injuries and pain and over trained there's FAR superior forms of cardio IMHO unless you want to be a runner, marathoner Personally for me I mix it: 1 mile freestyle swims, stair running, biking, boxing/shadow boxing, jumping rope 3min rds & good old brisk walks God I hate running lol
I hate to run, I prefer to walk. If I start to run regularly, I would likely quit pretty quickly or make excuses to the point where I just wont do any cardio. Where as walking for me I enjoy it before or after a workout. Running feels like death because I always want to do "more" until my body gets angry. So I just walk and have been able to keep it going for quite some time.
Just “Jeff” it. Walk and warm up Then just run as much as you can even if it’s 200metres Go back to walking , when you get your breath back Start running as much as you can again Repeat the cycle till you hit your distance or time target I did this because I suck at running and preferred to walk Now when k walk it’s too slow for me and I HAVE TO run for my mental sanity Bedding might work for you You also burn probably x2 x2.5 calories
ya but you with still need juice over 30 to free good i have done keto fucked my T did carnivore great for months still doing it but i start taking test E and im back to myself feel 20 again did all diets and fasts but i did feel great doing fasts and meat base food but test is the only real way for man over 30 to get back to themselfs
for the normal people out there that cant fill themself up and all the supplements you talk about 1 to 2 meals a day steak and eggs and real salt lots of water and nice shot of testosterone E and youll be back to feeling 20 again i can go on with all the supplements i got best supplements buy the raw materials potassium, magnesium zinc and iodine real salt and your steak and eggs and youll feel amazing
Love the talk about changing training focus due to events, etc... but not throwing out either resistance or endurance training. I've noticed that resistance training, while focused on endurance training for running Trail Ultras, really helped me get up hills stronger and faster, as well as helped keep me injury free.
hi ! I’ve trained for 13 marathons. My routine was 3 runs per week. Long slow run. Short tempo run. Race pace run. Weight training had to take a back seat because it would take my muscles a few days to recover and interrupt my training schedule. I would feel too burn out. On top of standing working all week as a hairstylist. The cross training I did during my running was just minimal to help prevent injuries. That said my legs were in the best shape of my life. I had surgery last year I’m slow to get back into it now. 🏃🏻♂
I wonder if improving cardiovascular fitness reduces myostatin levels, or at least reduces expression of muscle breakdown genes in some manner. The reason I consider this is that myostatin may play a role in protecting the heart. Steroids, which forcibly lower myostatin, tend to increase heart failure. Thus, improving heart health may allow the body to grow muscle without compromising the heart. I imagine the sheer weight of significant extra muscle can be negative for an untrained heart. Just a theory, but if you don’t use TRT as you say, then you’d be a good example, being quite large for a natural. (I believe you considering health and longevity is your focus). Perhaps having better cardiovascular health allows your body to grow more muscle without the downsides
When I was just 16 I won the East Berkshire Schools mile at 5 mins 9 secs my personal best was 4 mins 55 secs in an inter school (Gordon School and a school near Alesbury) no training
What can I say? I’ve been running, swimming, rucking, weight training for 40 of my 53 years. There has never been a point in those years where cardio/weight training have coexisted. One has usually suffered. By that I mean muscle loss. Cardio has been the devil. If I do more than walk, muscle loss is guaranteed. Fasting, heavy protein diets, supplements, don’t help. There just isn’t the ability to recover and grow. I like what you do getting information out there. But, the experiences I’ve had tell me being natural just does not support what you young fellas discussed.
I’ve trained for 13 marathons. My routine was 3 runs per week. Long slow run. Short tempo run. Race pace run. Weight training had to take a back seat because it would take my muscles a few days to recover and interrupt my training schedule. I would feel too burn out. On top of standing working all week as a hairstylist. The cross training I did during my running was just minimal to help prevent injuries. That said my legs were in the best shape of my life. I had surgery last year I’m slow to get back into it now. 🏃🏻♂️💪🏻
What was your best marathon time while running only 3 days a week?
@@potatofusion6902 5hrs 19min injury free on a plane and back to work the next day.
Im a heavy runner, still obese on the BMI scale. I started running this April, my 1 mile run time is 9:18. My average mile speed is 14 minutes on a 10 mile run. Ill be doing another long run next Friday. I run fasted and lift weights fasted, my system doesn't like food in the morning.
This is how I lost a lot of fat as well. Keep your diet to mostly protein and you will see the results.
I would recommend lite cardio (I mean low heart rate) and mostly strength-style lifting for losing fat.
Unless you have plenty of free time to exercise and sleep then go full-on exercise.
Good luck.
You are both right and on the correct path. This routine will produce insane results. I went from could barely do 1 mile at 11min/mile & pre diabetic to 6% bf and sub 4 hour marathon
This is me. I've done several Ultra marathons this year. I'm slow and heavy at 200lbs at 5'8"... technically obese... I'll be 50 in a two months, so IDGAF about body fat percentage as much anymore 😆... I'm strong and can run all day.
I love to run. Started out of desperation, pre diabetic and could do 1, 11min mile. 10 years later, 5th marathon in oct...target 3:45. Running about 6-7% bf, 180lbs. Intermittent fast 20/4.
At least now we finally admit cardio slows or even ruins gains
Thank you both for your hard work.
I’m tired of trying to explain to people that cardio does it “killing their gains”. 😂
gym cardio is so boring only cardio that passes time is outdoors f7cking timer kills ya cant stop looking at the poxy thing 😂😂😂😂
@@ianoneill9809
I hate gym cardio and do not understand people doing it.
My gym is a running distance from a river but I see people do cardio for 1h at the gym.
@@ianoneill9809Truth 😂
Top man!
Great update for me.
Thank you Thomas.
From Craig. GB.
i decided to switch from running and do inclined walks on treadmill. a work related injury put a damper on my running plans. when given lemons you make lemonade right?
Creating capillaries was the goal but my foot couldn't take my improper form.
Good stuff.
I weigh 145lbs. I do not want to lose weight, but I want the cardio training. If I run just a couple of miles a week, I see 2-3lbs drop in 2 weeks. I'm already quite lean. Any suggestions to keep weight more stable while running? I consume 2800 calories per day average with 150 grams or more protein.
The 2-3lbs drop could be fat or more likely muscle glycogen and water. It's unlikely to be actual muscle tissue. If you stop running and it comes back quickly, it's probably just glycogen and water. Otherwise, I would say just keep up a maintenance (or more) resistance training program. You might need more carbs and / or salt in your diet, although I know I will be flogged by the fitness public for daring to say so.
Protein level is a little high if you aren't strength training. Around 115g/day might be a better target. You really need to monitor your weight over a long period of time to get a good sense of a weight trend as day to day fluctuations are not indicative and nothing to be overly concerned with. Agreed with the above post.
Try adding in intra run calories, protein & carbs. If you track your calories then only consume a max of half the calories you burn during the run. That should help offset the weight loss.
OK I'm sold on the dam macadamia nuts.
Unable to run due to ankle injuries from military service. So, I took up mountain biking and road riding back in late 2010. (As a 70's and 80's kid, we were always on bikes, so fun). I think this applies to cycling also. I do 80-90 miles a week between road and mountain and I notice my gym days are easier in order to get a good workout in in about 45 minutes. My issue is at 6'4" and 200, I have a real hard time putting on "mass". All I can do is stay lean and about 13-15% BF. As in running, cycling take so much energy and calories, that I would have Ito increase my caloric intake problem 500-1000 calories a day in order to gain any size. Plus, genetics play a part also. But, at 53, I feel I am above average physical fitness.
Yeah it’s called trenbolone sammiches
Ugh 30 miles of running a week
I'd be 140 pounds, wracked with lower body injuries and pain and over trained
there's FAR superior forms of cardio IMHO unless you want to be a runner, marathoner
Personally for me I mix it: 1 mile freestyle swims, stair running, biking, boxing/shadow boxing, jumping rope 3min rds & good old brisk walks
God I hate running lol
Rucking is underrated
❤
Eat more beef
I'll do it 😀
but why not just say its steroids that block the muscle loss from cardio? thats the real answer :/
Facts
1st by the way
No I was check ❤ 😂
I hate to run, I prefer to walk. If I start to run regularly, I would likely quit pretty quickly or make excuses to the point where I just wont do any cardio. Where as walking for me I enjoy it before or after a workout. Running feels like death because I always want to do "more" until my body gets angry. So I just walk and have been able to keep it going for quite some time.
Just “Jeff” it.
Walk and warm up
Then just run as much as you can even if it’s 200metres
Go back to walking , when you get your breath back
Start running as much as you can again
Repeat the cycle till you hit your distance or time target
I did this because I suck at running and preferred to walk
Now when k walk it’s too slow for me and I HAVE TO run for my mental sanity
Bedding might work for you
You also burn probably x2 x2.5 calories
Hey Thomas!! Another fantastic, insightful and nuanced collab between you and Nick. Keep them coming.
💜
ya but you with still need juice over 30 to free good i have done keto fucked my T did carnivore great for months still doing it but i start taking test E and im back to myself feel 20 again did all diets and fasts but i did feel great doing fasts and meat base food but test is the only real way for man over 30 to get back to themselfs
for the normal people out there that cant fill themself up and all the supplements you talk about 1 to 2 meals a day steak and eggs and real salt lots of water and nice shot of testosterone E and youll be back to feeling 20 again i can go on with all the supplements i got best supplements buy the raw materials potassium, magnesium zinc and iodine
real salt and your steak and eggs and youll feel amazing
Love the talk about changing training focus due to events, etc... but not throwing out either resistance or endurance training. I've noticed that resistance training, while focused on endurance training for running Trail Ultras, really helped me get up hills stronger and faster, as well as helped keep me injury free.
Dr. Andy Galpin talks about this effect called homeostasis, or the body’s tendency to return to baseline over time even with a new stimulus.
He forgot to mention the use of PED's. Bro is a hard worker, but a liar. Good for you NB
hi !
I’ve trained for 13 marathons. My routine was 3 runs per week. Long slow run. Short tempo run. Race pace run. Weight training had to take a back seat because it would take my muscles a few days to recover and interrupt my training schedule. I would feel too burn out. On top of standing working all week as a hairstylist. The cross training I did during my running was just minimal to help prevent injuries. That said my legs were in the best shape of my life. I had surgery last year I’m slow to get back into it now. 🏃🏻♂
I wonder if improving cardiovascular fitness reduces myostatin levels, or at least reduces expression of muscle breakdown genes in some manner.
The reason I consider this is that myostatin may play a role in protecting the heart. Steroids, which forcibly lower myostatin, tend to increase heart failure. Thus, improving heart health may allow the body to grow muscle without compromising the heart. I imagine the sheer weight of significant extra muscle can be negative for an untrained heart.
Just a theory, but if you don’t use TRT as you say, then you’d be a good example, being quite large for a natural. (I believe you considering health and longevity is your focus). Perhaps having better cardiovascular health allows your body to grow more muscle without the downsides
So what can we learn from this ?
- running will not improve muscle loss
- if you running too much that will improve muscle loss
Thank You Fellas. Very educational.
When I first look at the thumnail and title, I thought this is a ATHLEAN-X video lol
fake weights ATHLEAN-X
How do you normally get test? Injections or? keto ambassador lol
With my whopping 350 test levels lol. You got the wrong guy lol
Sometimes anxiety runs me around into exhaustion and I have to force myself to sit. Looking forward to watching this!
When I was just 16 I won the East Berkshire Schools mile at 5 mins 9 secs my personal best was 4 mins 55 secs in an inter school (Gordon School and a school near Alesbury) no training
HRT
Such a comedian
Replace ghrelin with leptin 😂
What can I say? I’ve been running, swimming, rucking, weight training for 40 of my 53 years. There has never been a point in those years where cardio/weight training have coexisted. One has usually suffered. By that I mean muscle loss. Cardio has been the devil. If I do more than walk, muscle
loss is guaranteed. Fasting, heavy protein diets, supplements, don’t help. There just isn’t the ability to recover and grow. I like what you do getting information out there. But, the experiences I’ve had tell me being natural just does not support what you young fellas discussed.