Thank you for another well-researched, info-packed video. I’m a 70-year-old personal trainer with a primary focus on resistance training using elastic bands, bodyweight exercises and TRX. My client base is primarily in the 55+ bracket. Many younger trainers deny this age group the full benefits of resistance training because they push them so hard that they ultimately develop injuries. My philosophy is to develop programming that is challenging and will keep my clients “in the game.” If they’re already injured, we steer away from any exercises that would cause any greater harm, and if not injured, we focus on doing lots of multi-joint exercises that will develop a good base of musculature to keep their BMR high and improve balance, bone density, aerobic capacity, etc. I plan to share your video with them to solidify the reasons behind the hard work they’re doing. My clients and I would definitely welcome any further words of wisdom you have for maximizing strength and size gains in this population group while avoiding injury.
Hey Bob - I completely agree with that philosophy, great to hear! If you haven't yet, I'd highly recommend checking out my Gains Without Pains Series - Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). Highly unique and perfect any of your clients with chronic shoulder pain (or who are serious about avoiding shoulder injury while lifting). Many more programs in that series to come in the future (a comprehensive leg program for knee pain will be next). I'd love for you to join my affiliate program so that you can be compensated for sharing the content with your clients. Shoot me an email at support@dr-gains.com if you're interested!
Hope it was worth the wait! 😜 Interesting.. I don't think a sartorius-specific video is on my to-do list yet. Feel free to add it via the Content Request form in the video description! 👊
How I lost weight: Weight training 40 min. 5 days a week, (using the benefit of the sweet spot) increased the amount of protein ( up to 20 % ) drinking 8 glasses of still water sleep 7-8 hours avoid: sugar ( use instead Marple sirup) , fine flour, convenience food, stress, minimize alcohol. And enjoy life!!!!!!!!!!!!
This is the most on point information I have seen. Most people don’t talk about the adaptations that occur within the body when someone is losing fat. That is why people stall or hit plateaus. I have found this to be true throughout my own journey. As I have done an endless amount of cardio and I have done none at all. Well done 🎉 .
I did 1 google search and clicked on this video and im so glad i did. I now have a MUCH better understanding of weight training and cardio, I know what i need to do now. I have started dieting and going to the gym this week and I was actually going to do only cardio, Im so glad I found this, thankyou!
This, I need more of this! The way all this info just connects and you start to realise your past mistakes and how to change your approach on the eternal fitness journey is priceless. Hope you keep up with content like this, cause it's trully a game changer.
As a 61 year old educator, I love to see claims backed up by research, and presentations that are calm, organized, and not trying to "influence" us. Well done, and I'm going to give the Legion post-workout a shot.
I’m surprised this video didn’t blow up, super interesting and learned a lot. Also, have never heard of legion, will have to check them out and use your code if I decide to purchase something.
I don't believe either of those are on my list yet - great suggestions! If you have a minute, feel free to use the Content Request form (link in video description) to put them straight onto my to-do list! 👊
Not an expert, i dont have any studied evidence and lastly im a dietitian not a fisioterapist or something like that… BUT!! I have a friend that is a plastic surgeon that always tell me about how many people fucks up his abdominal area doing wrong form or too much abs exercise and how it ends with him because they don’t get abs and instead get that stomach you talk about.
Check out your poster as well and notice your core engagement during exercises because it's not about how many ab exercises you do, but also how you control it and can engage during other activities
Glad to help! I do believe Legion's are the best out there. No fillers.. transparent, research-backed ingredients at maximally-effective doses.. free shipping.. no return necessary money-back guarantee.. everything supplements should be! Remember to use my link and the code DRGAINS for 20% off! 😊
If one is weight training properly you will be breathing hard and therefore having cardio simultaneously. I know on my last rep I'm breathing hard. 🏆🏆🏆
not entirely true because many top level bodybuilders actually have shit stamina and die of heart attacks. imo you still need atleast a low amount of aerobic exercise
It depends entirely on how the weight training is done - i.e. intensity, rest times, set and rep counts, type of lifts, machines vs free weights, compound vs isolation, etc. etc. Check out 14:23 for a great example of one way to make weight training as aerobically demanding as cardio (peripheral heart action training). But yes, ultimately if you do it the right way - like in my Shred Series online programs - you can get all the benefits of cardio from weight training (hence my Reason #4) 👍
@@DrGains thanks for the reply and i totally agree. its just that you have to be very specific with your training which may not be entirely useful if your goal, for example, is maximum hyperthrophy (?). i mean superseting legs and chest will not let you provide so much stimulus (for hypertropy) as if you did it separately. i mean, maybe in some cases it would be smarter to throw in a 10min of interval training at the end of the session as the way of cardio for the same heart and muscle building benefits. other than that, great information
+Dr. Gains Can you do a video on how to target the lower fibers and upper fibers of the Bicep Brachii? Just like how you did with the inner chest video?
It's on my to-do list! If you'd like, you can request that via my Content Request form as well (in the video description) to help bump it up in priority 👍
I am a 65-year-old Chiropractor and ths guy is the best that I have found. I feel like I found my workout soul mate. I recommend him to my patients on a daily basis.
that's interesting about PHA I never knew it had a name. my cardio naturally is very good and I found that I felt like I got much more of a workout doing supersets of different body parts. it just felt much more taxing than traditional 8-12 hypertrophy training
*Burning calories is better than cutting calories* Suryanamaskars a single round can burn 8-12 calories in 20 seconds. (can differ based on weight & fat percentage )
"Legion supplements". What unfortunate choice for a brand name. Very obscure connotation. Thumb down for the marketing team. Beside that, absolute thumb up for you, Dr.gains. You deserve 10 mil subs.
I always heard the cardio only will get you so far, let’s be respectful but we have seen the group of people the spend all the time in the walking machine and they are there the same time you did weight lifting!!!!! But obviously you see their changes and progress but at some point they seem stuck and that’s when they quit or they get into training!!! In my personal situation and opinion nothing makes me sweat more than lifting heavy weights with super sets to add cardio at my workout is the best results, I’m not that young so getting big is not my goal anymore that was when I was younger but now I just want to be ripped and be healthy at the same time!!!
I'm 63, male, a marathon runner 50MPW avg and I lift weights full body 3xweek. I know I won't gain much muscle with so much cardio but will I still get the affects of an increased BMR? Just found your site, watched two videos, and have a feeling I'll really enjoy your channel.
i’m sorry but this time i completely disagree with you. The fact that the calories consumed during your activity is only a small part of the total amount of your daily energy expenditure actually depends a lot on the kind of activity you’re doing: i mean… if you run 15Km per day it’s around 1thousand calories burned… not a small fraction of the TDEE!! EPOC is more a mith… or if true we’re actually speaking of an irrelevant amount of calories. Muscle lead you to burn more calories also at rest: yes but again.. we are speaking of an irrelevant amount; you should pack on 20Kg of muscle in order to see an appreciable difference. Having 3/4/5Kg of added muscle does’t make an appreciable difference. For my experience.. if your goal is to lose weight cardio is waaaaaaay better! plus.. cardio is healty: healty for your heart, for your energy levels, for your feeling of being fit and athletic… cardio is the best activity you can do.. so… go for it as often as you can!!! 💪💪
Great to see a video backing my experience. Was told to do 1 hr cardio a day to lower my BF%. Tried it for about 5weeks with no results. Switched to lifting, which worked for me in the past, and BOOM- physique began improving, weight went down, muscle increased. In 5months i recomp’ed 18lbs going from 27% to 17% bodyfat
300 calories an hour for cardio? Uhhhhhhhhhhh............... No? If I do a street run at 5.5 to 6.5 mph for 60 minutes, the various calculators I've used say I burn anywhere from 800 to 950 calories. And that's across numerous calculators as well, so it's not like I'm relying on one specific one that gives me the highest number. What is your source to prove that an hour of vigorous cardio only burns 300 calories? I call shenanigans.
Love that your pushing legion now Been using them for years and have always enjoyed their products Curious about this info seeming to be for ppl interested in general health or fitness. I and many of my clients compete in sports ( me bjj and muay thai) where cardio training is a must. Is there a best way of timing cardio. I typically do an hour of strength training first and then cardio later. Seems to work as my waist size stays same and weight slowly goes up as I get stronger. I have noticed early in my working out that weights did improve heart somewhat but it was only with consistent cardio that my BP and Rhr really dropped(110/68 and 43 averages redpectively) is there a maximum benefit to heart parameters that can only be passed by adding cardio? Also gotta know where that 300cal/hr on treadmill came from. That seems increidbley low. Even if I half ass jog at 6mph for 3p mins two different monitors put my avg cal at 300 or so in 30 mins. If I run max at avg 8.2mph it's like 440 in 30 mins. Curious if my monitors (fitbit and chest strap) are way off. Thanks for info always enjoy it
Good questions! As for whether there are cardiovascular benefits that can only come from cardio.. the answer is no. It's possible to do weight training in such a way that it becomes just as metabolically / aerobically demanding as cardio. Check out my Reason #4 in the video (12:08) for more details there. As for the cal / hr, yes almost all commercial monitors exaggerate those counts (since they're incentivized to make you feel good about what you've done.. so you use and buy their products more. If the monitors just depressed you, no one would buy them haha). The 300 comes from objective studies on the topic. Granted, it's an average.. and at high intensity you can definitely burn more than that. But regardless, my main point there was that the importance of the effects of the exercise on your BMR (and EPOC) dwarfs what you burn while actually exercising.
Overall good video, but who burns only 300 kcal/hr running? I’m a relatively small person (5’5, 160 lbs) and burn about 100 kcal/mile running. That would be about 900 kcal/hr at a 6:40 min/mile pace. Even at a slow pace of 8:00 min/mile I would burn 750 kcal/hr. You can burn 300 kcal/hr WALKING.
Everybody should do some combination of: -stretching / mobility training -resistance training -anaerobic interval endurance training -aerobic interval endurance training -long duration steady state endurance training Then I would add some plyometrics.
My anegdotical strategy proven to be effective: Weight training for fat loss should be hard. If you can't go heavier or for more repetitions, just add one more set. You need to feel the muscles after the workout.
It's in the works! Most incredible scientific breakthrough in muscle-building in at least the last century. I've actually developed my own BFR bands as well. Finished the prototype yesterday in fact 👊 The vid will drop within the next couple months!
Your blog you mentioned doesn't not work (or exist). The site has your name but it says, "coming soon." Couldn't view the rest of the study you mentioned to view more info re: cardio vs strength training.
I didn't want to make this video any longer than it already was, so I didn't go into detail on it. I just say that the best method for fat loss is actually (in most cases) a combination of the two (if done right)... but that the point of this video was to prove that if you had to pick one, weight training is better. I'll do another video in the future on the best ways to combine them 👍
At what stage of a fitness program should one begin taking creatine and post workout supplements? Are these supplements beneficial for a 50+ year old, post menopausal, de-conditioned (fat) female who is returning to fitness after about 10 years of sedentary lifestyle?
It's not going to make as drastic of a change as just working out with no supplements. It may give you enough energy to get once extra rep in. It also doesn't matter when you take it as long as it's once a day as it doesn't take effect until it saturates your system over several weeks. Expect slight weight gain from water being held in your muscles.
Does resistance training increase BMR or only when muscle is built the BMR increases ? I have this question specific to fat loss, for which you will agree that i have to be in calorie defecit and can’t build muscle as a result of defecit.
It depends on what your goals are. If you want to build muscle.. bodyweight generally doesn't provide heavy enough load to stimulate hypertrophy. If you just want to tone and strengthen, then it'll work for you. If you're doing it right, then hitting each muscle group 2x / week is optimal for building. Check out my programs if you're ready to get serious about it! 👊 www.dr-gains.com/store
could the ease of measuring total body weight versus fat percentage be the reason for the reliance upon weight as the measure used most often? give me a break here, I have been away from this stuff for over a decade, just getting back into it. so, there may be new methods, more readily available that, I am unaware of. however, back when I was really into all this, the two methods were a caliper test, or dry land weight versus weight in water for measuring fat percentage. with those two, it is quickly apparent that, one is vastly easier to perform than the other. I would venture to guess almost every commercial gym in the country has or has had at least one set of calipers. does even a single one have the set up for measuring weight in water?? science is always governed by garbage in garbage out. but, we must also factor the methodologies required to obtain that good data. given human propensity to take the easy road (and/or less expensive) I can definitely see the convenience governing the method of measuring fat, and the industry choosing to ignore the flaws in the easier method, in preference of availability. the lack of acknowledging the difference between total body weight, fat percentage, muscular composition has been an issue since medical science started studying body composition. I do not see it has gotten any better, either. I do not know that, there is a methodolgy that can account for muscle/fat/bone/organs/fluids and give an accurate reading of all, and thus a true measure of fat versus muscle. so, I think the best we can hope for is to measure trends and changes. thus I wonder if this concept of chasing a fat percentage number is flawed from the start, and should not be given much serious consideration, at all? or...I am an idiot lol
Thank you for the great video! I’m just kinda curious how to be not ‘all-natural’ when it comes to supplements. Is there any non-natural supplements? How are they made/synthesized?
Haha good question.. it can be a blurry line sometimes. In general, all-natural means that there are no synthetic preservatives, artificial sweeteners, or any processed chemicals / additives that aren't derived from "nature".
Like if reading the Bigger, linear, stronger book my Michael Mathews who also runs the Legion Athletics business that you promote, can't be a coincidence 😅
all the downsides of dieting you mention go away on a proper carnivore diet. the human species are obligate carnivores. also calories are heat by definition the body doesn't consume heat for its metabolic processes but I get ur point. the body uses the chemical energy from food not calories. look into Dr Anthony Chaffee Bart Kay and Dr Ken Berry for more information.
a couple of comments. 1. at 5:22 you talked about calories burned during cardio. I don't know what kind of cardio you are doing, but 300 kcal/hr is absolutely pathetic. I'll burn more than that just doing a very slow walk. A typical cardio session for me is about 450-500 per half hour. Even your own video showed 10kcal/min burn. Your math doesn't add up. 2. at 5:02 you talked about exercise having a relatively insignificant affect on daily calorie burn. That's complete BS. An average BMR is about 1700 for men. A half hour on the bike can burn 450 calories. Taking the dog for an hour long walk can burn 420 calories. A moderately active day for me and I can easily double my daily calorie burn without lifting a single weight. And my fitness level is only slightly above average for a 50 year old. That's far from "insignificant". 3. at 6:00 you talked about how BMR is the single largest factor in determining how many calories you are going to burn in any given day. You stated that 1lb of muscle burns 7-10 kcal per day. If that's correct then you would need to add 30-40 lbs of lean muscle to burn that same 300 kcal per day. That's a crap load of additional muscle, and not something that's easily added.
"...this isn't exact, science never is..." Um, wtf?! YOU're a doctor?! The scientific method is 100% about seeking truth with exact, repeatable precision. While our bodies are different, and we may require different training and treatment protocols given those individual differences, to say science is never exact is just... Wow. Disappointing. I'll be blocking your channel now. I wish your patients luck. Hopefully you have good insurance.
He is correct. The precision of the measurement is only at good as the instruments doing the measurement are and you won't have perfect calibration across all instruments. Also, you can have infinite mathematical precision or truth-values that are "100% true" in a particular logic system, such as predicate logic, by in real life you get approximations that are good enough with some margin of error. Perhaps the author could have used a better wording but empirical science can tell us only so much. Even the most rigorous physics experiments are less than, colloquially speaking, 100% certain.
why does this guy have such low amounts of subs? this is insanity! research, excercises, nice editing and all information in understandable terms.
Its all RUclips algorithm that make show of very low...you tube force you to watch what they want
bad audio
Give it time. This video is only one year old. In five years this channel will be dominating.
Thank you for another well-researched, info-packed video. I’m a 70-year-old personal trainer with a primary focus on resistance training using elastic bands, bodyweight exercises and TRX. My client base is primarily in the 55+ bracket. Many younger trainers deny this age group the full benefits of resistance training because they push them so hard that they ultimately develop injuries. My philosophy is to develop programming that is challenging and will keep my clients “in the game.” If they’re already injured, we steer away from any exercises that would cause any greater harm, and if not injured, we focus on doing lots of multi-joint exercises that will develop a good base of musculature to keep their BMR high and improve balance, bone density, aerobic capacity, etc. I plan to share your video with them to solidify the reasons behind the hard work they’re doing. My clients and I would definitely welcome any further words of wisdom you have for maximizing strength and size gains in this population group while avoiding injury.
Hey Bob - I completely agree with that philosophy, great to hear! If you haven't yet, I'd highly recommend checking out my Gains Without Pains Series - Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). Highly unique and perfect any of your clients with chronic shoulder pain (or who are serious about avoiding shoulder injury while lifting). Many more programs in that series to come in the future (a comprehensive leg program for knee pain will be next). I'd love for you to join my affiliate program so that you can be compensated for sharing the content with your clients. Shoot me an email at support@dr-gains.com if you're interested!
I've been waiting for this video my whole life, thanks. The next one should be "the sartorius muscle"
Hope it was worth the wait! 😜 Interesting.. I don't think a sartorius-specific video is on my to-do list yet. Feel free to add it via the Content Request form in the video description! 👊
How I lost weight:
Weight training 40 min. 5 days a week, (using the benefit of the sweet spot)
increased the amount of protein ( up to 20 % )
drinking 8 glasses of still water
sleep 7-8 hours
avoid: sugar ( use instead Marple sirup) , fine flour, convenience food, stress,
minimize alcohol.
And enjoy life!!!!!!!!!!!!
Dr Gains you're my favourite fitness RUclipsr, since your videos are straight to the point.
Thank you my friend! 🙏
This is the most on point information I have seen. Most people don’t talk about the adaptations that occur within the body when someone is losing fat. That is why people stall or hit plateaus. I have found this to be true throughout my own journey. As I have done an endless amount of cardio and I have done none at all.
Well done 🎉 .
I did 1 google search and clicked on this video and im so glad i did. I now have a MUCH better understanding of weight training and cardio, I know what i need to do now. I have started dieting and going to the gym this week and I was actually going to do only cardio, Im so glad I found this, thankyou!
how's the progress been ?
@@thecriminalmind1 great so far
This, I need more of this! The way all this info just connects and you start to realise your past mistakes and how to change your approach on the eternal fitness journey is priceless. Hope you keep up with content like this, cause it's trully a game changer.
Great to hear Dino - much more to come! 👊
As a 61 year old educator, I love to see claims backed up by research, and presentations that are calm, organized, and not trying to "influence" us. Well done, and I'm going to give the Legion post-workout a shot.
vastly underrated video, great job on this one!
Top notch information. 👌 Good stuff, Doc.
Mahalo my friend! 👊
Your content are amazing, I will watch it over again in order to absorver as much information as I can. Saludes from Brasil.
Valeu cara!
I’m surprised this video didn’t blow up, super interesting and learned a lot.
Also, have never heard of legion, will have to check them out and use your code if I decide to purchase something.
we want Knee curvature exercises (Knock-knees) and Exercises To Correct Inner elbow curvature
I don't believe either of those are on my list yet - great suggestions! If you have a minute, feel free to use the Content Request form (link in video description) to put them straight onto my to-do list! 👊
Great video!
🙏
This video should have way more views, thank you for this immensely useful information.
🙏
great video, thank you!
Can you make a video on why our stomach inflates outwards... Even though we do those abb exercises...
Would love to see it ❤️😌
Not an expert, i dont have any studied evidence and lastly im a dietitian not a fisioterapist or something like that… BUT!!
I have a friend that is a plastic surgeon that always tell me about how many people fucks up his abdominal area doing wrong form or too much abs exercise and how it ends with him because they don’t get abs and instead get that stomach you talk about.
Check out your poster as well and notice your core engagement during exercises because it's not about how many ab exercises you do, but also how you control it and can engage during other activities
Makes sense, thanks !
Thanks Doc! Perfect timing, I’ve been looking for good, clean supplements.
Glad to help! I do believe Legion's are the best out there. No fillers.. transparent, research-backed ingredients at maximally-effective doses.. free shipping.. no return necessary money-back guarantee.. everything supplements should be! Remember to use my link and the code DRGAINS for 20% off! 😊
Hey there beautiful
Give it some time and this video will become RUclips fitness classic.
I hope so! The info is definitely essential. Everything depends on that RUclips algorithm though... 🙄 Thanks for helping it along with the comment!
If one is weight training properly you will be breathing hard and therefore having cardio simultaneously. I know on my last rep I'm breathing hard. 🏆🏆🏆
Go to any gym and watch people work out. Few are breathing hard, most are not breathing deeply for more than 2 or 3 breaths after each set.
not entirely true because many top level bodybuilders actually have shit stamina and die of heart attacks. imo you still need atleast a low amount of aerobic exercise
It depends entirely on how the weight training is done - i.e. intensity, rest times, set and rep counts, type of lifts, machines vs free weights, compound vs isolation, etc. etc. Check out 14:23 for a great example of one way to make weight training as aerobically demanding as cardio (peripheral heart action training). But yes, ultimately if you do it the right way - like in my Shred Series online programs - you can get all the benefits of cardio from weight training (hence my Reason #4) 👍
@@DrGains thanks for the reply and i totally agree. its just that you have to be very specific with your training which may not be entirely useful if your goal, for example, is maximum hyperthrophy (?). i mean superseting legs and chest will not let you provide so much stimulus (for hypertropy) as if you did it separately. i mean, maybe in some cases it would be smarter to throw in a 10min of interval training at the end of the session as the way of cardio for the same heart and muscle building benefits. other than that, great information
@@zeimeris
You need more subs man.
Superb content - excellent
+Dr. Gains Can you do a video on how to target the lower fibers and upper fibers of the Bicep Brachii? Just like how you did with the inner chest video?
It's on my to-do list! If you'd like, you can request that via my Content Request form as well (in the video description) to help bump it up in priority 👍
I am a 65-year-old Chiropractor and ths guy is the best that I have found. I feel like I found my workout soul mate. I recommend him to my patients on a daily basis.
that's interesting about PHA I never knew it had a name. my cardio naturally is very good and I found that I felt like I got much more of a workout doing supersets of different body parts. it just felt much more taxing than traditional 8-12 hypertrophy training
It definitely works! 👊
Oh no... You have exposed the truth😧. I hope this video does not start a world war
Haha I hope it does! I'd like to see anyone try to refute the evidence here 😜
I walk in the woods and lift. The walking is good for the soul!
100%true you are owsome you will become an inventer because you have talent and keen observation greeat job love you 😍😍👍
❤ very insightful 👏 👌🏽, thank you. Regards South Africa 🇿🇦
Why not both?
Regarding fat loss, would calisthenics provide the same results as weight training (assuming intensity is matched)?
Great quality content as always🚀
Pretty much. You are just lifting your body weight instead of free weights, but it’s still strength training.
Yes
Have to say yes, those people are ripped!
*Burning calories is better than cutting calories*
Suryanamaskars a single round can burn 8-12 calories in 20 seconds.
(can differ based on weight & fat percentage )
Great Advise
Great content, terrible audio. I would soundproof that room with some foam or find somewhere else to shoot.
Thanks Dr
"Legion supplements". What unfortunate choice for a brand name. Very obscure connotation. Thumb down for the marketing team. Beside that, absolute thumb up for you, Dr.gains. You deserve 10 mil subs.
I always heard the cardio only will get you so far, let’s be respectful but we have seen the group of people the spend all the time in the walking machine and they are there the same time you did weight lifting!!!!! But obviously you see their changes and progress but at some point they seem stuck and that’s when they quit or they get into training!!! In my personal situation and opinion nothing makes me sweat more than lifting heavy weights with super sets to add cardio at my workout is the best results, I’m not that young so getting big is not my goal anymore that was when I was younger but now I just want to be ripped and be healthy at the same time!!!
I'm 63, male, a marathon runner 50MPW avg and I lift weights full body 3xweek.
I know I won't gain much muscle with so much cardio but will I still get the affects of an increased BMR?
Just found your site, watched two videos, and have a feeling I'll really enjoy your channel.
I tought a tub of ice-cream we all need.
i’m sorry but this time i completely disagree with you.
The fact that the calories consumed during your activity is only a small part of the total amount of your daily energy expenditure actually depends a lot on the kind of activity you’re doing: i mean… if you run 15Km per day it’s around 1thousand calories burned… not a small fraction of the TDEE!!
EPOC is more a mith… or if true we’re actually speaking of an irrelevant amount of calories.
Muscle lead you to burn more calories also at rest: yes but again.. we are speaking of an irrelevant amount; you should pack on 20Kg of muscle in order to see an appreciable difference. Having 3/4/5Kg of added muscle does’t make an appreciable difference.
For my experience.. if your goal is to lose weight cardio is waaaaaaay better! plus.. cardio is healty: healty for your heart, for your energy levels, for your feeling of being fit and athletic… cardio is the best activity you can do.. so… go for it as often as you can!!! 💪💪
I agree 100%, Personally I do both. Cardio is better for fat loss, especially if you fall off of your diet. Cardio is underrated.
Great to see a video backing my experience. Was told to do 1 hr cardio a day to lower my BF%. Tried it for about 5weeks with no results. Switched to lifting, which worked for me in the past, and BOOM- physique began improving, weight went down, muscle increased. In 5months i recomp’ed 18lbs going from 27% to 17% bodyfat
Amazing
When i walked for 3 hs a day i lost 30 pounds of real muscle after 3years.. i have to change to a more sedentary working...now i gain back my muscle
300 calories an hour for cardio? Uhhhhhhhhhhh............... No? If I do a street run at 5.5 to 6.5 mph for 60 minutes, the various calculators I've used say I burn anywhere from 800 to 950 calories. And that's across numerous calculators as well, so it's not like I'm relying on one specific one that gives me the highest number.
What is your source to prove that an hour of vigorous cardio only burns 300 calories? I call shenanigans.
Best reasons for cardio: Bliss. Endurance. Brilliance. Glow. Energize.
lowkey does it give you a glow ? i feel im more handsome when i run
Ty for the video , i prefer hybrid training both of side are good🇨🇵😉
Love that your pushing legion now Been using them for years and have always enjoyed their products
Curious about this info seeming to be for ppl interested in general health or fitness. I and many of my clients compete in sports ( me bjj and muay thai) where cardio training is a must. Is there a best way of timing cardio. I typically do an hour of strength training first and then cardio later. Seems to work as my waist size stays same and weight slowly goes up as I get stronger.
I have noticed early in my working out that weights did improve heart somewhat but it was only with consistent cardio that my BP and Rhr really dropped(110/68 and 43 averages redpectively) is there a maximum benefit to heart parameters that can only be passed by adding cardio?
Also gotta know where that 300cal/hr on treadmill came from. That seems increidbley low. Even if I half ass jog at 6mph for 3p mins two different monitors put my avg cal at 300 or so in 30 mins. If I run max at avg 8.2mph it's like 440 in 30 mins. Curious if my monitors (fitbit and chest strap) are way off.
Thanks for info always enjoy it
Good questions! As for whether there are cardiovascular benefits that can only come from cardio.. the answer is no. It's possible to do weight training in such a way that it becomes just as metabolically / aerobically demanding as cardio. Check out my Reason #4 in the video (12:08) for more details there. As for the cal / hr, yes almost all commercial monitors exaggerate those counts (since they're incentivized to make you feel good about what you've done.. so you use and buy their products more. If the monitors just depressed you, no one would buy them haha). The 300 comes from objective studies on the topic. Granted, it's an average.. and at high intensity you can definitely burn more than that. But regardless, my main point there was that the importance of the effects of the exercise on your BMR (and EPOC) dwarfs what you burn while actually exercising.
@@DrGains u not only replied but did so quick. Ur the man thx!!
Overall good video, but who burns only 300 kcal/hr running? I’m a relatively small person (5’5, 160 lbs) and burn about 100 kcal/mile running. That would be about 900 kcal/hr at a 6:40 min/mile pace. Even at a slow pace of 8:00 min/mile I would burn 750 kcal/hr. You can burn 300 kcal/hr WALKING.
Everybody should do some combination of:
-stretching / mobility training
-resistance training
-anaerobic interval endurance training
-aerobic interval endurance training
-long duration steady state endurance training
Then I would add some plyometrics.
My anegdotical strategy proven to be effective: Weight training for fat loss should be hard. If you can't go heavier or for more repetitions, just add one more set. You need to feel the muscles after the workout.
Bro please make video on BFR training
It's in the works! Most incredible scientific breakthrough in muscle-building in at least the last century. I've actually developed my own BFR bands as well. Finished the prototype yesterday in fact 👊 The vid will drop within the next couple months!
Your blog you mentioned doesn't not work (or exist). The site has your name but it says, "coming soon." Couldn't view the rest of the study you mentioned to view more info re: cardio vs strength training.
What about longevity ? I think that as for longevity, cardio is better. See Dr Attia.
What is the the book with the smallest print on your desk?
It's the Book of Mormon, from The Church of Jesus Christ of Latter-Day Saints, which I'm a member of 👍
Why not touch on the main hormone responsible for fat loss/gain, insulin?
I enjoy both :D
I missed what are the benefits of doing cardio and weight training than just weight training
I didn't want to make this video any longer than it already was, so I didn't go into detail on it. I just say that the best method for fat loss is actually (in most cases) a combination of the two (if done right)... but that the point of this video was to prove that if you had to pick one, weight training is better. I'll do another video in the future on the best ways to combine them 👍
Does Legion Ship To The Philipines ?
400 meter of walking lunges will helped burn the weight off. I’m hoping eventually I can increase my work capacity to do it more frequently.
No need to steer people one way or the other when in the grand scheme of things BOTH are undeniably best.
One will gain you muscle while the other can actually take away muscle. Not the same at all
@@nsiebenmor who said they were the same?
Mike Mentzer: Aerobic work and calorie defecit needed for fat loss. Weight training uses sugar, aerobic uses fat.
At what stage of a fitness program should one begin taking creatine and post workout supplements? Are these supplements beneficial for a 50+ year old, post menopausal, de-conditioned (fat) female who is returning to fitness after about 10 years of sedentary lifestyle?
It's not going to make as drastic of a change as just working out with no supplements. It may give you enough energy to get once extra rep in. It also doesn't matter when you take it as long as it's once a day as it doesn't take effect until it saturates your system over several weeks. Expect slight weight gain from water being held in your muscles.
Does resistance training increase BMR or only when muscle is built the BMR increases ? I have this question specific to fat loss, for which you will agree that i have to be in calorie defecit and can’t build muscle as a result of defecit.
I just want to ask how someone can determine that there was an increase or increase in one’s bmr
Im a cyclist and what can you recommend how many times i would lift weight in a week?
Or is it ok if ill use bodyweight instead
It depends on what your goals are. If you want to build muscle.. bodyweight generally doesn't provide heavy enough load to stimulate hypertrophy. If you just want to tone and strengthen, then it'll work for you. If you're doing it right, then hitting each muscle group 2x / week is optimal for building. Check out my programs if you're ready to get serious about it! 👊 www.dr-gains.com/store
Can someone message Greg Doucette about this video? Pretty please? I don't know how to.
could the ease of measuring total body weight versus fat percentage be the reason for the reliance upon weight as the measure used most often? give me a break here, I have been away from this stuff for over a decade, just getting back into it. so, there may be new methods, more readily available that, I am unaware of. however, back when I was really into all this, the two methods were a caliper test, or dry land weight versus weight in water for measuring fat percentage. with those two, it is quickly apparent that, one is vastly easier to perform than the other. I would venture to guess almost every commercial gym in the country has or has had at least one set of calipers. does even a single one have the set up for measuring weight in water??
science is always governed by garbage in garbage out. but, we must also factor the methodologies required to obtain that good data. given human propensity to take the easy road (and/or less expensive) I can definitely see the convenience governing the method of measuring fat, and the industry choosing to ignore the flaws in the easier method, in preference of availability. the lack of acknowledging the difference between total body weight, fat percentage, muscular composition has been an issue since medical science started studying body composition. I do not see it has gotten any better, either. I do not know that, there is a methodolgy that can account for muscle/fat/bone/organs/fluids and give an accurate reading of all, and thus a true measure of fat versus muscle. so, I think the best we can hope for is to measure trends and changes. thus I wonder if this concept of chasing a fat percentage number is flawed from the start, and should not be given much serious consideration, at all?
or...I am an idiot lol
What would be the best combination?
Strength training and zone 2 cardio
Thank you for the great video! I’m just kinda curious how to be not ‘all-natural’ when it comes to supplements. Is there any non-natural supplements? How are they made/synthesized?
Haha good question.. it can be a blurry line sometimes. In general, all-natural means that there are no synthetic preservatives, artificial sweeteners, or any processed chemicals / additives that aren't derived from "nature".
300 Kcal is far too little for an hour running. You easily burn double. I wonder why you are so much off with that number.
Like if reading the Bigger, linear, stronger book my Michael Mathews who also runs the Legion Athletics business that you promote, can't be a coincidence 😅
Nah ... Cardio is better to burn fats. But its better if both of them combined for best result ..
all the downsides of dieting you mention go away on a proper carnivore diet. the human species are obligate carnivores. also calories are heat by definition the body doesn't consume heat for its metabolic processes but I get ur point. the body uses the chemical energy from food not calories. look into Dr Anthony Chaffee Bart Kay and Dr Ken Berry for more information.
a couple of comments.
1. at 5:22 you talked about calories burned during cardio. I don't know what kind of cardio you are doing, but 300 kcal/hr is absolutely pathetic. I'll burn more than that just doing a very slow walk. A typical cardio session for me is about 450-500 per half hour. Even your own video showed 10kcal/min burn. Your math doesn't add up.
2. at 5:02 you talked about exercise having a relatively insignificant affect on daily calorie burn. That's complete BS. An average BMR is about 1700 for men. A half hour on the bike can burn 450 calories. Taking the dog for an hour long walk can burn 420 calories. A moderately active day for me and I can easily double my daily calorie burn without lifting a single weight. And my fitness level is only slightly above average for a 50 year old. That's far from "insignificant".
3. at 6:00 you talked about how BMR is the single largest factor in determining how many calories you are going to burn in any given day. You stated that 1lb of muscle burns 7-10 kcal per day. If that's correct then you would need to add 30-40 lbs of lean muscle to burn that same 300 kcal per day. That's a crap load of additional muscle, and not something that's easily added.
"...this isn't exact, science never is..." Um, wtf?! YOU're a doctor?! The scientific method is 100% about seeking truth with exact, repeatable precision. While our bodies are different, and we may require different training and treatment protocols given those individual differences, to say science is never exact is just... Wow. Disappointing. I'll be blocking your channel now. I wish your patients luck. Hopefully you have good insurance.
He is correct. The precision of the measurement is only at good as the instruments doing the measurement are and you won't have perfect calibration across all instruments. Also, you can have infinite mathematical precision or truth-values that are "100% true" in a particular logic system, such as predicate logic, by in real life you get approximations that are good enough with some margin of error. Perhaps the author could have used a better wording but empirical science can tell us only so much. Even the most rigorous physics experiments are less than, colloquially speaking, 100% certain.
Bill put on 10LBS of muscle in 1 month?? What cycle is Bill on?! LMAO
Not always true, dieting is exactly how many ppl Continue to lose weight lol