Preventing Muscle Loss On A Cut- Cardio Strategies
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- Опубликовано: 10 сен 2024
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I thought I was being obsessed with calorie burning by doing things like purposely walking while on the phone and folding my clothes in the living room so I can walk one pile at a time to the bedroom. Thanks Dr. Mike for making me realize I'm just being NEAT!
I do those too! 😂
Listening to rp videos make 10k steps a day easy. I can walk and listen to this bald man all day.
He's like a jacked Professor X...
Professor Flex 💪
yarrrrrr 💪
I just stood up and walked around to watch this video!
I did the exact same thing 😅
Thats neat....
@@zisischatzopoulos3431 badum tiss 🥁
@@zisischatzopoulos3431 you deserve more recognition for that
Dr Mike with the daily brain hypertrophy damn
Fr
That is brain damage, go see a doctor
I work 13 to 17 hour shifts as a registered nurse. On average, i get about 17 to 20k steps a day and have not lost muscle mass. With adequate nutritional intake and weightlifting, you can still not only maintain muscle mass, but gain as well.
yeah this 2x your weight in calories is totally made up bs 😂
@@tcfc85 that's for high intensity cardio done in a single session.
@@tcfc85that is fer one cardio session, not fer the entire day or sth. do not try to underestimate scholars on their study areas. Brat.
Adopting a dog will add 5-7k of steps to your daily NEAT 😂
I bet. : A
Yes, I almost got a doggy door. Glad I didnt. That wouldnt be NEAT.
Yes!
Dude yes, this! I just got a dog a month ago and my cut got insanely fast. Three walks a day keeps the fat away 😂
@@JoshBenware🤣
No muscle was lost while watching this video 💪🏿.
I've been following a PPL split 2 times a week with dedicated cardio on the elliptical machine every other day for 25 mins. To help with NEAT, after every meal I'll go on a 10 min walk to get my steps in. It's been effective for cutting
I burn calories playing the drums! Doesn't fatigue me at all; it's fun, creative, tactile, mood boosting, skill developing and still allows me to get strength workouts in without impacting on my nervous system or recovery.
Omg yes when i first got my drums i lost about 10 pounds just from that without realizing😂
Especially cz i was using a double pedal
@@RAGEEcs- I know exactly what you mean. Like going for a run 😂.
Might I recommend getting your NEAT in somewhere other than the grocery store while on a cut 😂😂
Or at the very least, hold true to very old advice when at the grocery store: DON'T SHOP WHILE HUNGRY!
5:28 I think running is fine if you keep it short like 10-15 minutes a day 2x a week.
I will never cut out my moderate intensity cardio again ever.
30 minutes a day usually in the morning is all it takes for me to stay in good cardiovascular condition. I recover better between sets and session, and all I need to worry about is calories. There's a nice benefit to cardio too, I can eat a ton more year round without much of a trade off.
Instead of fucking around in bed tossing and turning looking at my phone, I just hop on the Rogue Echo (while watching my RUclips videos) and boom it's over before you know it.
Great content. I hop on my spin bike at home while I play Call of Duty or GTA first thing in the morning. It's been my steady state cardio routine for almost 20yrs. Get my cardio, coffee, and COD altogether. Absent minded cardio and fun 🤙. Weight training in the evening. Burn about 400 calories and get a fair bit of NEAT during the day. Having that low impact cardio option at home is golden.
That sounds like an amazing routine lmao
@@davidec.4021 might as well be making the most of my time multi-tasking 🤙
that's a heavenly cardio session.
@@jasson7106no, not at all. There are muxh much much better ways of cardio than biking, jogging, or elliptical. Those burn less calorie per minute but are much much healthier on ye as they tend to not force yer cardiovascular system meaning that they don't tend to climb up to the climaxes where ye turn red and purple etc, and are much much less traumatic on the joints and bones and muscles, and are actually very fun to do, and they actually make ye gain a lot of skillsets in general. Thos include; martial arts, dancing, skating, skiing, surfing (I wouldn't recommend that as going into the ocean without great protection is dangerous; ye know all about whales, sharkes, octopuses, huge squids etc), badminton, tennis, pinpon, basketball, volleyball etc.
@@davidec.4021🎉 no, not at all. There are muxh much much better ways of cardio than biking, jogging, or elliptical. Those burn less calorie per minute but are much much healthier on ye as they tend to not force yer cardiovascular system meaning that they don't tend to climb up to the climaxes where ye turn red and purple etc, and are much much less traumatic on the joints and bones and muscles, and are actually very fun to do, and they actually make ye gain a lot of skillsets in general. Thos include; martial arts, dancing, skating, skiing, surfing (I wouldn't recommend that as going into the ocean without great protection is dangerous; ye know all about whales, sharkes, octopuses, huge squids etc), badminton, tennis, pinpon, basketball, volleyball etc. 🎉🎉🎉
This is the best fitness channel on RUclips. Hands down.
I’ve been doing 10 min walks after every meal, following the vertical diet and Stan’s advice, feel amazing.
My primary goal is fat loss over muscle preservation (major fatty) but I still got some really good takeaways. The neat and using cardio to push the non hunger state longer were good tips that I'll try to incorporate, should be easy to try.
Major fatties will pull energy from existing to preserve muscle. Start slow and ratchet up. All of this stuff is adaptive/progressive and you can leave yourself room to increase diet or cardio as you stall
*Existing fat
Until Dr. Mike and NEAT I didn't realize after my endurance cycling I wasn't moving much at all at home or rest of the day. Getting my steps in atop endurance cycling is paying dividends.
Newbie weightlifter here that wants to be shredded.. I’m loving this wisdom. 🙏🏽 for sharing. Will try it out. Wish me luck. 🙂
The level of Mike's videos is phenomenal...so much wisdom and experience shared in an understanding manner. Best channel on youtube 100%.
None of this will work long-term if you have toxic relationships in your life. Don't be afraid of being single and alone ppl. Peace is everything
I love watching these videos because they’re extremely informative as well as entertaining! 👍
The older Dr Mike videos aren't quite as funny but still full of great info. If I keep digging into these archives, I may end up TOO jacked 💯
While I’m not a body builder I am interested in not losing muscle; however, I do enjoy cycling (on the road) once a week. Hard cardio is good for the heart
To add to the trainer example, bike commuting has really transformed my cardiovascular fitness. I highly recommend it, and possibly invest in an e-bike if the commute would be otherwise too far on a traditional bike.
I used to pace up and down the train station whilst waiting for the train. Had travel police called on me twice though; clearly walking up and down a train station wearing a backpack and constantly checking my watch (fitbit) made some people nervous 😂
My coworker recorded his steps for a job we were doing once in lawn maintenance. He took whip (weed Wacker) position for that job, over 13k steps. That was the start to our day
Forever grateful doc! I shall pray for your gains
I lost a ton during the pandemic just waking 30 to 60k steps per day. It’s blissful you feel your stomach burning the fat but don’t get really hungry. I walked one night after my shift all the way until dawn. Took a nap for a few hours went back to walking on my day off. Finally I was at the weight I needed to start lifting. I can attest this is very accurate from my personal experience. The locals thought I was crazy until they saw how much I lost. Several of them started walking several hours a day. Not so crazy anymore.
I'm a jacked jogger ,I lift 6 days a week and also run 3 times a week not much up to 25 klm 30 mins to 1 hour ,there is a slight tarde off with size but the conditioning really helps especially in leg days ,currently doing súper squats ..loving it .
Thank you for this. I’ve been doing HITT cardio after working out…..going to change that to in the morning before breakfast!
I work in the trades and all that moving around and physicals labor makes it easy to be in a deficit but it also makes it really easy to be in too much of a deficit.
Really loved the video! It’s very helpful. Phenomenal work. I’m definitely going to incorporate more walking in my daily routine as well as add treadmill uphill walking 3-4 days per week for 30-45 minutes. This video is so useful to me as I really want to prioritize hypertrophy training and want cardio to interfere minimally with it. I’ve to do some cardio to lose fat gradually while still being able to eat somewhat more. Adding walking and increasing NEAT is definitely a great idea. Thank you for all the excellent content you create! 💪
High volume light weight kb swings, and jumping rope are my favorite.
I have thinking about this yesterday, I love this channel
"Zombie my dieted ass over" increased my NEAT by making me laugh until my abs hurt.
Great lecturer. Made some adjustments to my workout plan as a result.
Definately made some gains watching this video, knowledge gains.
Good job Mike. Well explained. I enjoy all your content.
Great advice. I prefer doing cardio at night but then I'm hungry and can't eat so I need to reconsider.
Very clear, thank you for this bit of advice!
Does anybody else watch these videos and feel like they somehow were accidentally granted access to the paid content? Thanks, Dr Mike and RP!
Thanks for all the great information! 💪🏼😎
My cut went well. Now on maintenance/recomp/slight deficit no cardio. Notes taken for my next cut. I'm going to eat more carbs this time around.
this was so concise man, super good info, thank you
Lol I was laying down on my bed when I started the video, started walking around within 2 mins 😂
I deliver packages so i walk all day up stairs, hills, all kinds of situations. On days i do purposeful cardio i walk my dog and in that walk, i do like 5 or 6, 60 second sprints to get my sweat on and raise the heart rate without burning muscle off. It is helpful as i do not have to hit my inhaler after running anymore. You want decent cardio to be good in a fight if it happens as well. But yea you dont want to burn your muscle away. Dieting is for sure the best fat loss approach.
I think there is something to be said for running that transcends losing weight or muscle loss. The overall health and wellness benefits are so great. This is all anecdotal but I don’t feel like I’ve lost much size running 7+ miles a few days a week.
Oh, for sure. Dr. Mike himself does Brazilian Jiu Jitsu, which he’s noted in another video is right up there in terms of high fatigue cost. But he also knows that there’s only so much time and energy to go around, so if he’s prepping for a bodybuilding show, BJJ goes on the back burner for a while.
And of course there’s the question of how much each sport matters to you. The higher you go (or want to go), the less room you have to compromise. For someone who just wants to look good on the beach, gaining 2% less muscle this year is no big deal. For a pro bodybuilder, that 2% could cost him prizes and sponsorships.
@Just Shane id rather have the cardiac health that can allow me to run 7 miles over the 5 percent more muscle retention. I admit that’s a total guess but as long as calories are high you don’t lose much muscle. That’s what I’ve seen with myself. I’m also natural so I would think I would lose the most muscle from running and long cardio sessions. Any muscle that you lose you get back after a week or two of lifting heavy and increasing carbs.
@@Magic_beans_ I train MMA and have really strugled combining it with the liftin effectively mainly because of i had to catch up on cardio endurance after my last bulk phase because gassing out aint fun and muscles require hell of a oxygen consumption plus all the lactic acid build up from lifting.I figured i cant recover from both lifting and that much cardio on a cutting diet it was impossible for me it would lead me to an injury so i couldnt do that i had to be on a maintance diet for a long a time and thus i was without any proggress on my physique for a long time.I would have to structure my training to be able to execute a cutting cycle somehow once i have made enough progress in my endurance for my body to be able to sustain a calorie deficit.Its not as easy when you have to combine lifting with another sport and make progress in every area.
Nice tips thanks
Great breakdown. Thanks for letting me kno it doesn't harm the muscle if I do moderate cardio right before a trainin session 👌🏽
Gym rat bro voice is always on point. Good episode!
Thanks so much 🙏💓
Thank you for another great video:)
I always thought cardio killing your gains was bro science, thanks for proving me wrong dr. Mike 🫡
I LOVE YOU!! THANK YOU SO MUCH!! 💪💪❤️❤️‼️
Question: I really LIKE going on my racebike (cycling) for 1.5 to 2.5 hours about 2-3x a week... Is that also killing my muscle building / keeping muscle in a fat loss phase? Are there steps to prevent that (like eating a protein bar on the bike after 45 minutes or so)? Thanks everyone :)
It's insane how much neat goes down when you're deep in a cut.
I was at the end of my cut and i wanted to do some oight cardio so i tried her hitting the heavy bag and my body was no responding, i was hitting the bag like a 90 year old woman, my feet were so heavy i didn't have any bounce in me, which is crazy because i love hitting the bag but for some reason it felt pike the last thing i wanted to do on earth.
Just came across your channel and love your content, really insightful material and research :-)
THANK. YOUUU! You just solved a problem of mine. And FREE 🤯
This was actually really helpful. I went from 200+ down to 135 with a massive calorie deficit plus walking every day. Now, I'm trying to build muscle WITHOUT gaining fat OR losing muscle, so learning about the whole twice your body weight in calories burned per session was super helpful.
Thank you for the information
Thanks Mike
Do a myth video on the the fat burning zone.
I love this, I just wish I wasn't a runner. I mean I want to cut fat & keep the muscle Ive gained. But I love to run for cardio. I guess Ill need to start incline walking
He is speaking in terms of optimality, which applies mostly to elite athletes and physique competitors. If you want to run for your cardio, the detriment to your muscle mass could be measurable but will likely be small. I'd posit a guess that with you being adapted to running, this effect would likely not make a noticeable difference, so long as you aren't training for an ultra or something. Make sure you resistance-train with sufficient volume; also, a smaller deficit (longer cut) would be advisable.
@@7sunfire7 I'm not training for races anymore. I was a 5k runner, so most of my runs never went above an hour, but when I was training for races, I had to run incredibly quick for long periods. But I've switched over to powerlifting now, but I'm on off-season so I'm attempting to cut the fat while maintain muscle & then rebulk just before the season starts. So I've been weight training with maybe 30 min cardio at a moderate speed (8:00 min per mile). But even still I think the cardio might be a little too much because it is taxing, but I just need to break old habits so I can get better results.
It's not impossible, it just MIGHT be harder. Look up "hybrid athletes".
@@AMortalDothApproach I'm sure it's not impossible, but I think was running is way too destructive & I lost too much weight too quickly. Actually about 8 lbs in two weeks. I got very lethargic after those two weeks, so I had to switch the intense cardio with something a bit lighter
Thank you for the info
I walked on the treadmill for a mile during this talk, am I going to lose everything, ever?
Great Informations
Thank u so much
Increasing NEAT by adding steps worked wonders so far for my recomp because I get stronger and lose fat at the same time although main focus is cutting so when fat loss hits a plateau, I'm thinking instead of adding cardio/reduce calories to increase step count by 5k/day; I believe that should burn roughly 250kcal, what do you think? I'm 206lbs.
Going by the video, he recommends this. "4. Only add cardio when you need it. Start with NEAT, when your weight loss goal isn't met for 1-2 weeks on end, you need to enlarge the deficit. Ask yourself what will generate more diet fatigue: cutting food or increasing cardio."
Also weight means absolutely nothing without height, considering muscle mass etc. Dr. Israetel at 5'6 220lbs is jacked, average 5'6 dude at 220lbs is too fat.
@@esmee6308 that makes sense, thanks...yea aint comparing myself to him, I'm 6 ft btw
@@serban2139 I'm 5'10 and 165lbs is still a higher bodyfat weight for me, so definitely no Dr. Israetel myself either ahahah. But yeah, if you can add 5k steps, keep rest the same you should be smashing those goals. Best of luck!
I watched this video while walking, thanks Dr. Gainzzz
This is the realest shit you ever wrote... FEEL ME!
What do you think about 45-60 minutes of light yoga (consistent movement throughout) as a replacement for some daily stepping? After dinner I prefer to do this over walking, especially in the cold seasons, because I can put on a movie/show and zone out. I'm not expecting a huge calorie burn but wonder if it is anywhere close to walking 1.5-2 miles. If it's less than maybe 70-80% of that burn I'll ditch it but don't trust internet estimates so can't really tell if it's in the same ballpark of expenditure.
What if I’m trying to do a recomp but I love my weekend jogs (sat and sun only)? I love seeing how much further I can go each week and I don’t want to give that up but I’m struggling at a plateau where I don’t seem to be losing fat or gaining muscle (at least according to my body comp scale)😢
This was really jnteresting. thanks
Walking at lunchtime, kickboxing after work and cleaning the house. Makes it so easy, you don't need to think about it. You can burn roughly 700 calories in a 45 minutes session of kickboxing.
Dude it will be awesome if you have a second channel of this in youtube that have Spanish Audio
that's why I remember my old coach told us to eat good amount of carbs and protien 2 hours before workout.
Mike, is excessive eye blinking counted towards NEAT?
For real though, Layne Norton observed in one of his videos that when he’s really diet fatigued, he talks and blinks more slowly.
How do you explain special ops bodies , run 12 miles in 3hrs with a 35lb ruck. So many are jacked but they have to ruck to maintain the stamina . How do they stay jacked ? Who else wants to know ?
I've heard John Meadows advocate point 4.
It’s good advice, and fortunately pretty common. Basically, you want to do just enough, be it lifting, cardio, or calorie cutting, to get results. Your body will adapt, and that’s when you go harder. If you go hard immediately and your body adapts, then where do you go?
@@Magic_beans_ Meadows described as cards, play them at the right time
great video thanks
“Shitting on the Golden Goose”
Always thought the point about jogging was broscience. As long as diet and hormones are in check, I've seen very little evidence suggesting it's detrimental. The biggest detriment is fatigue effecting maintenance weight training. Thought being skinny was simply the optimal shape, a prerequisite not a consequence of being a runner. But the fact bodybuilders dont and Mike says this genuinely has made me confused.
Can anyone clarify why this cardio is so bad for muscles?
Good advice
Great video!
I want to prevent muscle loss
On this latest cut im hitting 30-32k steps a day. Puts my maintenance calories at about 4k calories a day. So even eating 3k calories a day I'm still in a 1k calorie deficit.
Do you have a treadmill at home? If not, how do you have the time and patience for that lmao. Is that not like ~5 hours of walking?
I'm not a bodybuilder, just looking to stay fit, but I can say from experience you have to be careful with cardio and fat loss or cutting. Too much intensity or volume will cause you to lose muscle mass.
My job I walk around 15-20k steps a day. On top of the other walking outside of my job hours. It's about impossible to be out of shape where I work 😂
I have just finished watching this for the 3rd time - thank you for affirming that my present meal timing, well, fucking sucks.
Ho hum. Back to the dry erase board.
Where does rowing fall into the cardio side? I've taken up rowing since it activates "85%" of your muscles (per marketing) and I need to increase my endurance... Thoughts on incorporating rowing on off lifting days?
Does the 2x bodyweight calorie expenditure cap go off start weight, or is it relative to your current weight as you progress through your diet?
It's a general rule. If you lose 10 pounds, it's not gonna make a difference losing that extra 20 calories in cardio.
My whole life I purposefully park in the a parking stall furthest from the door so I have to walk further.
10 k steps a day DOES fatigue me. Like when I look at my pedometer at 8pm and it reads 9k+ I notice Im quite a bit more tired than say 6k. But I can swim or bike at a decent rate for a long time... And I can do either before I lift and if anything I have more energy.
Great video
Very fkn valuable vid. Ty coach.
My boi Dr Mike!!💪👏👌🤟
Mike mentzer use to jog in a relaxed pace in his preps.
So I should cut my cardio from lifting sessions, rather just go more often to the gym. A 45 min walk or incline walk is most valuable in terms of low fatigue and its under an hour. Increasing NEAT just wont happen to me its no feasible. Maybe that's why I lost so much weight the first month. I played basketball after the gym and that's a fun type of cardio that is not super fatiguing in itself.
My gym is a 20-minute walk away - at 180 lb, that's 300 free cardio calories for the round trip :)
(Except for leg day - walking home isn't really an option on leg day.)
Don't worry, crawling will burn just as much calories as walking!
Great