Running To Lose Weight - Starting Strength Radio Clip

[@matthewmchenry2889]

Rip was able to burn 20 calories beating around the bush for 5 minutes.

[@Kas-kw4xf]

😅👍

[@dragonchr15]

3 min to tell everyone you cannot out excercise a shit diet is pretty good imo

[@rustyblade9366]

The way he said vegans is now the official new way to pronounce the word. I hope everyone's on board with that.

[@neodavie]

RustyBlade I have adopted a vehjan lifestyle

[@crankymcgee]

Veg'un

[@michaelleon1523]

I'm definitely a vejan now

[@Manishahd]

0:44 :)

[@dickjohnson5025]

I call them culinary terrorists

[@paulfroelich1024]

As someone who ran up to 90 miles a week in college for track, it is true that you cannot eat enough to keep up with the calories you burn.

[@colmobrien1114]

So basically: you can't out-exercise a bad diet

[@slackerengi2401]

Yep Why it's "Diet & Exercise" not just exercise

[@SiegePerilousEsauMaltomite]

You can if you train to build muscle, if you increase your caloric need beyond your bad diet, you’ve done it

[@Leo-yn5fx]

Yes you can unless you’re not a very active individual...high energy turn over.

[@klevdavful]

Exactly

[@randomnameindeed]

Of course you can. It's just a matter of getting a calorie deficit. Just depends on how much you exercise.

[@kalruggs1719]

adding 45 min walks in addition to training x3 a wk helped me drop 35lbs over summer.

[@SueRosalie]

walking is not running

[@kalruggs1719]

@@SueRosalie Very Good.

[@kalruggs1719]

@@jonahpennington6668 welp it was the only change. I had been training consistently for 2 yrs.

[@clandestinereactionary1842]

Walking is superior to running in many ways

[@gregpettis1113]

How many times a week did you walk

[@Youtuber-qb7rx]

Mark Rippetoe isn't exactly the first person I would come to for weight loss advice.

[@Matt-og6qv]

Lmao! Exactly

[@nordicwarrior5014]

Such a lame normie comment.

[@jcmoney11111]

Back in 2012 I decided to start trying to maximize my lunch break at work by running a 1 mile and progressively lower the time each run. I got my 1 mile run down to about 6:50 @ 250 lbs and plateaued even as I lost weight down to about 225. I kept doing that and I swear I believe it's the source of my knee issues now. I felt and looked great then but now I know there were better and safer ways to change my body composition and maintain more of my muscle mass while trying to lean up.

[@fabioq6916]

If you have impact issues consider incline treadmill walking. Lower impact, similar intensities. Better that than no cardio at all right? Personally I like to do boxing related cardio intervals but the odd ring here and there is good too. This while also strength training. Balance is good for all but competitive narrow focused athletes. General health requires cardio. Anyone saying anything else is not being honest or is misinformed.

[@jcmoney11111]

@@fabioq6916 I pretty much only do fast paced max incline treadmill for cardio. I usually max my heart rate out like that for 30 mins and adjust to a bearable pace when I feel like I'm unable to maintain.

[@fabioq6916]

@@jcmoney11111 that should do the trick.

[@Leo-yn5fx]

You’re not doing maintenance work for muscles/limbs being used during running.

[@fabioq6916]

@@Leo-yn5fx explain...

[@AI-xi4jk]

First 1/1.5 hours you burn glycogen. After that it’s predominantly energy from fat. 1 hour run burns from 600 to 1000 calories for my weight. Even if you are taking energy supplements during the activity you are only getting 100-200 per hour. Once glycogen is depleted the energy has to come from somewhere else. Some of it might be from muscle breakdown but mostly from fat. the more long runs you do the more efficient your body becomes at fat burning. Even though there is adaptation there is no way you would reduce your energy expenditure by half or any significant amount. So running or other long cardio activities guaranteed to burn fat, but if you eat all of that back then you would never lose weight. I find it’s not that easy to over compensate for 3 hour run, but much easier for half to one hour. You still have to be careful about extra calories but not extra careful;).

[@emmereffing]

Aleksey Izmailov who the fuck runs 3 hours at a time?

[@drakedoersam8858]

@@emmereffing most runners?

[@fabioq6916]

@@emmereffing obviously not you but most people would also think pushing iron for 1.5 hours 5 times a week is crazy. Lots of weight lifters do that. Myself included. Horses for courses matey.

[@dard4642]

A Royale w/ Cheese is 520 cals.

[@Alex-lu3pn]

@Frank Burjan *and* you're gonna be hungry for another 700 cal after running that long. Just don't eat the damn thing.

[@Alex-lu3pn]

@Frank Burjan I didn't see it like that. Brian Shaw won world's strongest man, probably one of the biggest eaters in the world, and his food videos are pretty wholesome, homemade unprocessed foods. Same for Alan Thrall food videos. Both are Americans.

[@C17NRYL3D]

@Frank Burjan Fat people eat burgers.

[@georgez5891]

@@Alex-lu3pn Lean burger meat is an excellent food source, maybe bread not so much, but if you cut out the fries and sugar water then theres nothing wrong with a royale with cheese

[@Alex-lu3pn]

@@georgez5891 fast food doesn't sell real burgers. It's burgers with added soy oil, flour, corn syrup, soy protein, MSG and who knows what else. Just eat normal meat.

[@danielhughes6896]

An hour of running is about 540 calories, this is a lot more then the 150 claimed at the start of this video. Assuming you are at maintenance before running, this would result in a loss of 1-2 pounds of weight of per week if you did it every day. So it is possible, but is a lot of work.

[@scottwidiculous]

Daniel Hughes If you run consistently, you won’t continue to burn 540 calories an hour. Just like he said, you’ll get more efficient and your body will get used to it and you’ll plateau. I run 30-40 miles a week, but I also workout in the gym. I simply maintain my body weight and I have a pretty healthy diet.

[@danielhughes6896]

@@scottwidiculous Depends on what you do when you get more efficient, if you continue running at the same pace, then yes you will burn fewer calories (but not as low as 150 per hour) but most runners when they get more efficient at running they run either faster or further, resulting in them maintaining the amount of calories burnt. At least that's what as I get better at running I run faster. The starting strength guy is fat, he doesn't know how to lose weight and doesn't think he needs to. Follow his advice on how to lift heavy, but not on weight loss it's well outside is area of knowledge.

[@Leo-yn5fx]

scottwidiculous I wonder what your body composition looks like...

[@scottwidiculous]

Leo Well, I’m 5’10 and fluctuate between 175 and 180. I’m lean, but I don’t have a six pack. And my week consists of 3 or 4 runs totally 30 to 40 miles. I workout with weights twice a week. I run a couple marathons a year.

[@trashcanandbubba1068]

It is a lot of work. It's what my pal and I do and I have indeed lost weight. We jog 2 miles in the morning to the gym to workout and 2 miles back. On top of that we eat 2000 calories a day. I was 216 before starting this routine last September. I got down to 191. Now I'm up to like 196. It works just fine.

[@plank3000]

It’s funny that the people who say you can’t run to lose weight are the ones that don’t run. People just don’t understand the distance you need to put in to see results.

[@sergefoppossi3333]

True, most people don't have the patience, but as Mark says those runners could "Manipulate their diet". It'll save their time, trust me.

[@Leo-yn5fx]

i’ll never understand people who just run without improving their cadence and rest time...

[@jaghad]

Wtf! Most people, on average, men and women, young and old, etc. burns around 100 kcal per 10 min, running. Get your facts straight, plz!

[@crankymcgee]

I don't even run, but the way he looks into the camera makes me think I should feel ashamed of myself

[@benzost920]

This clip was followed by a commercial for a home treadmill which featured quotes such as: "Woooh! We are burning calories now!", and "The steeper the incline, the greater the calorie burn!" I enjoy running occasional 5k's outdoors, but for the social, psychological, and cardiovascular benefits, not fat loss.

[@siddislikesgoogle]

You can burn around 400-500 calories just by walking for an hour. Pairs well with strength training too.

[@Leo-yn5fx]

Frank Burjan Lmao

[@israeladesanya262]

The most efficient human movement pattern burning 500 calories an hour? On what planet? Maybe if you weigh 600 pounds.

[@lrbjr123]

@@israeladesanya262 a 200 pound person burns a little over 100 calories walking a mile. Times 4 or 5 miles equals 400-500 calories.

[@gregpettis1113]

Walking is the best form of exercise

[@bunnypineda]

Adaptation is when the body transforms its shape and consistency to make you more efficient at what you do. So sprinting, improving locomotive speed, will lean you up. Train to become a good sprinter to look as lean as a good sprinter.

[@papasitoman]

If you want to do cardio for heart health and be outside and to lose a bit more weight but don't want to run, just power walk like those old people you see. Some calories burned, fresh air, easy on knees and blood into muscles. Helps a lot.

[@starvin-marvin-the-martian]

Riding a bike at 20MPH (strong recreational pace, but not race pace) burns about 1000 calories per hour for me. Riding an hour after work without any dietary changes is a great way to lose a pound or two per week.

[@chriswaltman368]

You have good will power. running or biking an extra 1000 calories a day would see me eating 1200 more at 2 am.

[@arturpetrovici]

...for 2 -3 weeks ;)...you can't run from adaptation

[@sman53]

1000 an hour. ? That’s nonsense

[@aaronpannell6401]

@@chriswaltman368 you would be asleep by 9, not staying up till 2

[@randomnameindeed]

@@arturpetrovici Bullshit. When he adapts he can go faster and longer, which burns more calories and negates your so called adaptation.

[@DonGately]

"Running burns 150 calories per hour." Yeah, that's not accurate.

[@xvnz]

so wrong that it makes me wonder how much else he just guesses/misreads and presents as fact.

[@jd0879]

My 10,000 step walks (1.5 hours) burns around 300 calories.

[@ejay1474]

Wait a minute....the guy in the back said 10 min mile = 100 calories. Now, a 10 minute mile is pretty easy paced, but staying with that, say you did a 5 mile run, 50 minutes, 2x/week, that would be 1000 cals/ wk, x 4 weeks, 4000 cals, that’s over pound off a month, plus you’re going to do other training 2x for strength/muscle tissue, which will increase your metabolic burn rate...figure a serious hour of weight lifting is 300-500 cals, that’s now 8000+ cals burned / month...sooo....in 3 month time, I drop 3 kg in fat, add 1 kg in muscle....in 6 months i drop 6 kg in fat, add 2 kg in muscle. Now that’s a big change. Point is, over time, 3-6 months, it starts making a big difference -> 12 kg (25 lbs) less fat in a year with extra 4-5 kg in muscle mass...you’re a new person. Additional factors: HIIT can intensify the caloric output while improving cardiac performance, mitochondrial growth, and overall athleticism. An running is far from the only good cardio. Biking is great. Rowing. Even barbell complexes, Kettlebells, also these produce a hybrid effect by using both anaerobic and aerobic energy pathways. and absolutely, speed patterns make a giant difference. I just can listen to Mark anymore. He gave us the best guide to barbell training ever written, Starting Strength. It is a wonderful book, changed my entire outlook on training and I use it everyday to help my clients and myself...but alas, now he’s just coming off like a reactionary old goat. Human physiology is so much more complex than he is acknowledging. Good-by old friend. You have jumped-the-shark.

[@ejay1474]

Listen again, he says “1 mile in 10 minutes burns 100 cals” .... a very moderate pace, so 5 miles in 50 min is 500 cals. Not an insignificant amount, COMBINED with your weekly strength work. The heart needs specific training different from the mobility muscles. Read Kennth Jay’s new book Cardio Code, he breaks this all down, got him a phD. Of course fat doesn’t just melt away from running, (nor from lifting)...you still have to create a calorie deficit to lose fat and eat well to stay well. The barbell work has sure done wonders for Rip’s weight hasnt it? 😂

[@ejay1474]

Frank Burjan yes! The important point is that Mark Rippetoe is telling me people scientifically incorrect information. Whether or not running adds “strength” or diminishes it by increasing catabolic processes (which remains a controversy), there is no question that a 50-minute run has its place in expending energy, the 100 cal per 10 min mile rate is actually an approx, as it depends on body weight. A 250 lb deconditioned guy will burn many more cals per per minute at any speed than a well conditioned 160 lb dude. What matters is the HEART. I’ve been a weightlifter for 30 years and barely done cardio, I think think this is a mistake. Kenneth Jay’s (and Maffetone’s too) I persuade me that the heart needs to be trained by way of accelerated BPM’s. The left ventricular is that pumps blood around your entire body is is just as susceptible to atrophy as your glutes or your abs. As for fat burning, any energy expenditure will contribute, but it’s a complex ratio between stored and used energy. Of course you can run 2 hours a day a still be fat if you’re eating wrong. Weightlifting won’t be any better. Rippetoe is not advising well. For good advice on HOW to do the lifts, Rip maybe Is the best. For how to stay healthy look elsewhere.

[@ejay1474]

Frank Burjan Indeed. Why isn’t this obvious to a guy obviously as intelligent as he is...bit mystifying. All good scientists always emphasize their willingness to remain open to new info. It this a “Texas thing”?

[@johnharbour4936]

To lose weight it starts at the dinner table. No doubt about it. But any excercise on top of that whether lifting OR running/sprinting will enhance results atleast minimally. Personally I think speed bag work, sprinting, and even swimming do a great deal to tone your body. That is to say not because you are drastically reducing body fat but you begin to look leaner. The most sculpted bodies in the biz, BODYBUILDERS, are prime examples of this.

[@johnharbour4936]

@Frank Burjan Good for you Frank.

[@garouthetiktokinfluencerhu9731]

As someone who used to compete in swimming, it doesn’t do dick for muscle tone, unless you’re at a very competitive level. No aerobic exercise does. That’s not to say it isn’t beneficial for health and longevity.

[@johnharbour4936]

@@garouthetiktokinfluencerhu9731 I get what your saying but the more active you are on top of a diet will help to burn more calories and fat. Swimming isn't going to make you pack on muscle but doing short swim sprints and even aquatic plyometric movements can give a boost to your overall performance and it's very low impact.

[@ceezedgerman]

"60 miles a week does not leave time for eating" Wait till he hears about David Goggins.

[@Iceman-xe7jo]

60 miles a day

[@SpodyOdy]

Yeah but he is a highly motivated person/runner.

[@suntzu7727]

David Goggins is skinny by Rip's standards anyways.

[@johnbiven4472]

David goggins fan boys are the only thing worse than David goggins

[@LTPottenger]

High rep leg work will give massive boost to mitochondria so regardless of size gain and calories burned the metabolic conditioning is going to help a lot with weight loss. When you do intense cardio you do lose weight but it's all sugar metabolism ie it's coming off your recently consumed food or else off your lean tissue which is not good for fat loss. If you spend hours doing slower cardio it works, it just takes forever.

[@SueRosalie]

exactly. It's very inefficient. People typically underestimate the physical work needed to burn off even a small calorie count let alone the food they just ate.

[@fabioq6916]

@@SueRosalie inefficient vs what? You missed the poster's main point which was that low intensity long duration running prioritises fat for fuel. Just because you dont have time for it dont tell everyone else they should not do it. Some people actually enjoy going for a slow jog either with their friends or listening to an audiobook. That is not "inefficient" and for many actually counts as leisure time and gets you out of the house and going somewhere. You seem to be an SS acolyte more intent on agreeing with Rip's diktats than allowing for alternative preferences and health objectives.

[@arcticfoxsa]

A quick Google will tell you that an hour run burns 600 to 1000 calories, depending on speed and body weight

[@TheYawningPrawn]

I love Rip, but it's hard to take any cardio advice from him.

[@clarkevanmeter2676]

Yeah, raced bicycles for 10 years. If your butt didn't jiggle going over railroad tracks in April you were going to be sick in June eating like a pig the whole time. The whole peloton would go from jiggly to tight basically in unison each season. Bike racers as a species are really lazy off season and put on weight.

[@mister_ray]

Exercise has never been an efficient way to lose weight.

[@michaelglenn2468]

Gary Taubes agrees in his book about fat.

[@fabioq6916]

Madness. If by exercise you mean physical activity then you are just plain wrong. Differences in activity levels can have enormous effects. Compare a sedentary person with a waitress on her feet all day. The calorie expenditure difference can be in the thousands. The point should be made that the net calorie deficit or surplus is determined by TWO inputs: consumption and expenditure. To advocate that only one input can be manipulated is just bollocks and here Rip once again is just feeding his bias against running. Running is fine as a calorie expenditure exercise and has the added benefit of improving heart health and so on. RIP should leave this one alone, he even admits he doesn't really know what he is talking about as it is not his "field". Then why post such a video? Click bait?

[@michaelglenn2468]

Cardio for the purpose of having improved cardiovascular function and strengrh training for the purpose of getting stronger. Neither for the primary purpose of getting leaner. Hard daily work is something entirely different IMHO

[@mrmrlee]

If the exercise you perform builds muscle mass, it will contribute to more calories burning even at rest.

[@fabioq6916]

@@mrmrlee yep, a d there is even some good evidence of an after burn effect from higher intensity exercises which can include running. I just don't get Rip's big problem with running...

[@PearsAreOkay]

Dear Mark, What are your thoughts about the resulting stress adaptation during consistent work in the various heart rate (HR) zones, ie, 60% max HR and its effects on increased stroke volume or ~90% max HR for thickening of cardiac muscle? Is there likewise a corollary between readily observed cardiovascular changes in the weightlifter compared with the endurance athlete, eg, lower blood pressure, lower resting heart rate, etc? Thanks and have a great day

[@PearsAreOkay]

@Frank Burjan just saw your response, but thanks Frank. I'm unsure if Mark will seriously answer my KZbin comment/question, but it is an interesting topic nonetheless. Was the article that you referenced, regarding powerlifters, utilizing a control group of some sorts? Maybe the hardening of arteries is simply a characteristic of aging? Thanks again for your reply-

[@PearsAreOkay]

@Frank Burjan Have you watched the Pavel Tsatsouline interview with Joe Rogan (Joe Rogan Podcast)? Pavel goes in depth about exercise physiology during this discussion and makes sereral points. I will try to summarize some of the salient ones in my comment: 1) Pavel makes the case that the progressive loading (adding 5 lbs every week, e.g.) is actually counterproductive due to factors that were documented by Soviet scientists (these scientists claimed of an "exercise" or "general loading fatigue" that simply prevented the athlete from making 5lb gains in lifts in continuous fashion 2) Therefore, Soviet scientists claimed that it is better to reach and then hover around a 65-70% max work weight for several weeks, in order to "solidify gains" 3) Pavel also discusses the topic of "forced adaptation" and claims, for the previous reason, that it is impossible to continuously add 5lbs every week (progressive loading), and that if the goal of a training regimen is to "force an adaptation" by continuous progressive loading, then this will result in error 4) This logic is entrenched in the concept of the previously mentioned "exercise fatigue" or "general loading fatigue" (these are my quotes) and that it is wiser to utilize a short-term goal setting (i.e., focus on a 3-month/12-week time frame, for strength training purposes, prior to whatever spots/contest/competition you are wanting to engage in at the end of this 3-month/12-week setting, in order to capitalize on this phenomenon of "general loading fatigue" 5) Side comment (this is an additional question that I have for Rippetoe) how come he has not attempted to publish a study of strength gains within his athletes that are utilizing a progressive loading training methodology, compared to another regimen, or control (like step-loading, etc) and demonstrate that his method is superior? 6) Going back to this idea of inevitable "generalized loading fatigue" within the athlete, Pavel makes to observation that the athletes that are competing in the top-level Crossfit games (basically, the people that are winning these games), are not doing daily WODs to prepare for it, and are more likely to be utilizing this 12-week sport-specific strength training regimen approach 7) Pavel also discusses the idea of endurance building for athletes and specifically mentions the advantages of running in various HR zones, for specific cardiovascular results 8) Pavel mentions the idea of Type 1 and Type 2 Muscle fibers and how one is slow-twitch vs fast-twitch, and one is more advantageous for different purposes (i.e., slow-twitch muscle fiber training would benefit hard "crushing" sports ( I know, I am borrowing from Pavel's book) like wrestling, e.g., whereas fast-twitch has other properties, advantages, etc. 9) Pavel also makes the comment regarding how this muscle-fiber is also advantageous for seniors due to increased mitochondrial efficiency (more efficient mitochrondia and higher levels of mitochrondia = better energy levels, while at the same time, increased levels of overall strength = less risk of injury to the senior citizen) Sorry for the tirade, but I have a lot of questions and interest in exercise phys :-) You can check out the full interview here: kzbin.info/www/bejne/iJ6TeIGNiLCtj9U

[@Still_shredded]

Ive been jumping rope and eating in a deficit to loose weight. Im keeping the weight heavy 3 days a week and i try and get out the gym as soon as possible

[@chriswaltman368]

Lots of "skinny fat" runners around could benefit from 3 days SS a week and some "diet manipulations"

[@robstr12]

3 sets of caloric deficit

[@msn769]

@@jonahpennington6668 So you need 2 bullets to the head for strong people vs 1 bullet for weak? Interesting concept..

[@chriswaltman368]

Being harder to kill is good but its hardly a life strategy. Given most of us will die of heart failure or cancer I find the benefit of starting strength to be improved quality of life and usefulness (until we get killed by something).

[@unklecorky2181]

can't you do a little running/walking to compliment your weightlifting? What's wrong with that

[@aaronpannell6401]

He defintly knows his shit on barbell workouts, but he also has a gut. Dont think he knows much about fat loss or he doesnt follow his own advice

[@PhiyackYuh]

I very much agree. But theres always a trade off between running and strength work. For his age his muscle muss would be greater than other people his age. But healthy heart in terms of cardiovascular system then it remains to be seen. Sometimes you can just tell the body type of endurance athletes vs power lifter athletes. To be strong you need puffiness aka a bit of belly fat.

[@alrbredwall]

The guy is in his 60s and does little to no training anymore. He didn't look like that when he was young and training. You are committing a logical fallacy by attacking his appearance instead of the content.

[@aaronpannell6401]

@@alrbredwall I said he either doesn't know much about fat loss OR he isn't taking his own advice. Meaning he might know about fat loss, but he doesn't adhere to what he knows. And fat loss is simple, be in a caloric deficit.

[@klevdavful]

If people only knew how much running they would have to do in order to lose body fat they would rethink what their goals are. It's running does anyting it conditions you, it conditions you for running. But if you knew how stubborn body fat is in rightfully so because it's for your survival you would understand that losing body fat has to be an undertaking that you have to give yourself time to do with specially if you haven't done it ever in your life. First of all you have to tackle on your diet. And you have to do something to have your body go through something to have it burning fat steadily and that's going to take another set of discipline on together. And you have to be committed to do it not one month, 2 months, 3 months, 4 months , but you have to give yourself years because this is a journey

[@GitarenEnBananen]

Saying that you get more efficient at running when you get better at it and therefore burn fever calories is just ridiculous. Sure you will get more efficient and if you would keep running the same pace once you get more efficient then you would probably burn a bit less. In fact it's the opposite. People who just start running don't burn so many calories because they can't keep running fast or for a long time yet. I'm sure elite runners burn a shitload of calories per hour. Mark brings it as if cardio is worthless for fat loss. Fat loss comes down to having a caloric deficit. Cardio can help with creating that deficit.

[@akib2542]

Vejjuns 🤣🤣🤣

[@hayatial-yawmiya1681]

Yes, run from reality

[@sadkfjasdkl4543]

I run marathons and I am still fat. I find that running gives me tons of energy and is the biggest stress reliever I know if.

[@msn769]

Mark never ceases to disappoint when he opens his mouth. The silly drivel just flies out in such a confident manner... Funny as always..

[@tomgilpin8629]

It isn’t either/or. Running 10-20 miles per week burns about half a pound of fat off per week. Combined with a good diet full of meat, vegetables, and fiber, running is an outstanding way to lose body fat slowly. Supplement with strength training ofc. Grateful for Mark’s approach and content but in this clip he’s just another guy who doesn’t know very much about running.

[@justjoshin2006]

Rip I have a question. Read your first Starting Strength book and am on the program. My back was hurting as I have gotten higher in weight and I started using a belt, which helped. But the last couple of workouts, I've had a burning sensation in my lower abdomen, under where the belt rests. It occurs at higher weight reps on squats. Should I take a break and rest it for a bit so I don't get a hernia? Maybe I need to strengthen my core more before jumping up to that high of weight? Am I using the belt wrong perhaps?

[@MeinNameistCarlos]

NPC17762021 Go see a Doctor

[@edwindelic7085]

I have the exact same problem. First started two months ago. I'm afraid of hernia, too. I don't known what it is. If muscles started to tear I think I'd know because that hurts like hell man but then again I have my concerns. I'd like to hear from someone with experince.

[@SueRosalie]

come and join the Starting Strength facebook page and there are SS coaches who can answer your questions.

[@ienjoyapples]

For a typical person running 10 miles/week you'll be lucky to burn 15 lbs in a year. Still, I run daily for cardiovascular/metabolic/mental health.

[@twometerpeter]

There are more fat people that lift weight, than fat people who run....Let's be honest. Running is great for fat loss. And every other exercise becomes easier because of the aerobic/cardiovascular improvements, allowing more productive workouts. I'm not a vegan with an eating disorder either, I'm 6'5 and 100kg- used to be 120kg until I started running ;)

[@SueRosalie]

if that was true (where are you getting your numbers from besides pure speculation) it's because fat people can't run, so they don't.

[@twometerpeter]

@@SueRosalie you demand facts and sources and follow it up with a statement like "fat people cant run". Genius.

[@twometerpeter]

@Frank Burjan Frank Burjan I'd disagree Frank. The additional bulk from weight lifting makes mobility and running more difficult. I wouldn't expect anyone on a Mark Rippetoe video to favour running over lifting weights for weight loss, but I dont think lifting weights should be the primary consideration for weight loss. A calorie deficit + proper cardio exercise (running, swimming, cycling). I love the powerlifts. But you're not going to "lose weight". You'll gain muscle mass and lose fat.

[@emsrusty846]

And until you stared eating fewer calories

[@twometerpeter]

@@emsrusty846 nope

[@purestilton]

RIP has this totally wrong. Getting better at running does not mean you burn less calories. Yes of course you get more efficient, so if you continued to run the same distance at at the same pace, you would burn fewer calories. But that isn’t what happens at all. Anyone that runs knows it doesn’t get easier when you get better, you just get faster and run further. Actually you adapt mentally as well as physically, allowing you to go ‘harder’ than you did as a novice. If I run 25 miles per week (-2500 calories)and manipulate my diet (-2500)/week. Then that is a pretty good recipe for losing weight. Now, if I make 7 of those miles hard interval work, I will definitely lose weight.

[@randomnameindeed]

True! This video is bullshit and frankly, he should take it down.

[@georgez5891]

I also think the best way to lose body fat is to gain muscle mass. Therefore you don't have to lose weight or eat less in order to be less fat. Obviously there is the cutting and bulking that goes with it, but on average a muscular person does not have to starve themselves in order to lose body fat

[@SueRosalie]

yes and all the people who try it find out that it works, including me. Gain muscle mass from lifting and you slim down and change your body composition. I didn't count calories at all.

[@Leo-yn5fx]

You mean lift heavy

[@BrettCoryell]

I see a lot of misinformation in the comments so let me see if this will help some people out. You burn calories when you run because you are moving your weight over a distance. Running faster doesn't make you burn more calories (mostly), it's that you run more miles in that hour. Calories burnt by running are approximately 0.75 * body weight in pounds * miles run. I weigh 225, can sustain a heart rate of about 170-ish for an hour, and can put out about 1000 calories in that hour. Unsurprisingly, I can run about (1000 / 225 / 0.75) = about 6 miles in that hour. (Used to be faster before I got old and fat.) I see people saying you burn glycogen when you run, that it comes from fat, and that it comes from breaking down muscle. Let's get clear on this. Your body has 4 major energy systems for exercise. It tries its best to use a blend of as many of them as it can, depending on duration and intensity of exercise. 1. Your ATP-CP system can help you sprint for about 10 seconds, which is why the 100 meter dash is an interesting race. 2. Anaerobic glycolysis will give you 45-ish seconds before the lactic acid shuts you down, which is why 100 meters swimming or 400 meters running is an interesting race. 3. Aerobic glycolysis can go for hours. This runs on the sugars in your blood (glucose) and carbs stored in your muscles (glycogen). Muscles store about 2.5 hours of glycogen. Cyclists call muscular glycogen depletion "bonk" and marathoners call it "The Wall." 4. Lipid metabolism can go for hours. This runs on adipose tissue. Enzymes break down fat and send the free fatty acid byproducts to your mitochondria for processing into ATP. One commentor notes that after 1 - 1.5 hours, it's predominantly lipid metabolism. Depends on your aerobic capacity, but that's not a bad rule of thumb. 1.5 hours at 50% VO2 max (or 60% max heart rate) gives you a 50/50 split between aerobic (carb-based) and lipid (fat-based) metabolism. Ish. Most people never get to the point where they can actually break down muscles. It takes glycogen depletion (which most people don't feel like working past) plus an intensity of exercise that lipid metabolism can't keep up with (which most people don't feel like doing) to get to "gluconeogenesis" where the body can start to catabolize proteins in the muscles. Nobody breaks down muscle by running a couple of miles a couple of times per week. Doing 40 miles per week of running at my weight would be 6800 calories per week. That's a pretty hefty load on most people's bodies. It's essentially the peak weekly distance of people training for a 4 hour marathon. But if I were just sitting around not exercising, my recommended caloric intake for a week would be 16,800 calories. People just don't realize how hard it is to exercise the weight off. Abs are made (or lost) in the kitchen, not the gym.

[@klevdavful]

Shout out to rip for educating people about how to lose weight. I think people know deep down inside but it's going to take the hard grind and discipline and diet so much that they want a short-term solution and there is none. There is no Jack-in-the-Box pop-up way to lose weight. But get this start the process immediately and discipline yourself into fasting by that I mean if you used to eating three meals discipline yourself to eat two , watch what you eat and then hit the gym workout longer and harder so that your body is forced to turn to your body fat after it has consumed and burned off the food you ate. If you do this and get serious about it and continue to cut back and discipline your mind. Your body will follow. and let's face muscle weighs more than fat so if you're predisposed to a certain genetic pool get the understanding of your weight and your body fat percentage.

[@randomnameindeed]

I've lost a few kilos of weight recently even though I've had a crap diet. I've eaten a lot of chocolate. Now, why did I lose my weight? Because I've been running a lot, meaning more calories out than calories in. It's as simple as that. Rip doesn't have the slightest clue about what he's talking about here.

[@cnsgains5506]

A ten minute mile is weak af. And even that burns 100 cals. So if u run 6 miles at higher intensity you are going to burn a significant amount of cals.

[@trashcanandbubba1068]

While it simply is calories in vs calories out. Running is still good for your heart and does indeed help lower your body fat. It makes you a better athlete. Combined with lifting and a proper diet meaning you don't eat everything insight and stay away from pastries. This all together is how I've lost 60lbs total (I've bulked back up 5 pounds because it's cold.) I'm stronger, faster, better conditioned, and a lot more confident. 4:30 We jog as soon as we get up at 6am to the gym then jog back (4 miles total) then eat.

[@JangaBlocks]

This is out of Rip’s wheelhouse, he really just said that as you get better at running you burn less calories which is totally twisted

[@alrbredwall]

This is true. When you become more efficient at running you burn fewer calories per mile. This is part of what is called running economy.

[@withboldentreaty]

I.e. surprisingly the literal most important human evolution ever adapted is well adapted. Crazy!

[@BitsOfEternity]

I heard somewhere that the more muscle you have, the more fat you can burn - maybe because muscles use energy and so, having more muscles means you burn more calories - maybe it is because a person who is weak has no neuromuscular adaptation to stress, and their brain/body/hormones have no idea how to use energy, and so the body 'eats' the muscles, and stores fat, because the weak muscles make it feel like it is starving... I'm not a doctor, I'm just speculating, from my very limited knowledge (and my tiny bit of personal experience) on these subjects... Also, HIIT supposedly increases your metabolism for the next 24 hours (or is it 24-48?), so 20 minutes of HIIT every other day, or at least 2 to 3 times a week could help lose weight, but, eating in a way that doesn't cause you to gain weight is clearly, at the very least, critical to not gaining weight - I can explain it to you, but I can't understand it for you.

[@randomnameindeed]

Seriously, I find it kind of irresponsible of him to do videos like this when he clearly doesn't know what he's talking about. He starts by claiming that running burns a total of 150 calories an hour. Are you kidding me? I went for a 10k run yesterday. It took me 46 minutes and I burnt atleast 600-700 calories by doing that. That's a serious calorie burn that, all other things being equal, could easily help you get into a caloric deficit assuming you're not eating way too much. And when people get more efficient at running, they can run faster and longer for the same amount of time, so there will be no loss of calorie burn. You should take this video down, it's pure fiction and does not represent the reality at all.

[@plantbasedmusclebuilding5206]

Then how is it that I lost 20lb of muscle mass off my legs and hips when I started running marathons? Check mate rip.

[@sureshsportsperformancecon2362]

Plant Based Muscle Building lactate acidosis and catabolism

[@SueRosalie]

muscle mass? You just lost the argument. Unless your post was meant to be satire.

[@dragonchr15]

@@SueRosalie someone named "plant based muscle building" posting on Rippetoes channel...almost certainly a troll

[@nicholasdimedio302]

You can lose muscle lifting too if you do it for 3 hours and forget to eat most people who run far don't go home and force feed to make sure they don't lose weight if they did they wouldn't lose muscle otherwise I am breaking the law

[@reanetsemoleleki8219]

Another reminder that body weight and body fat are two different things that overlap. Not as interchangeable as people seem to think.

[@delpierro213]

I think there is more benefit with run or bicycle etc than only fat loss…

[@Max-mm1sl]

He should stick with what he is an expert on,

[@clandestinereactionary1842]

People repeatedly missing Rip's comment that losing weight requires a dietary manipulation. Eating a donut and then running for 20 minutes to burn off terrible food is a bad use of time and energy. Skip the donut.

[@randomnameindeed]

That much is obvious. The point is that caloric deficit is the key. You can eat like crap and still lose weight if you run a lot. It just depends on how many calories you eat and how many calories you burn. It's very simple. Rip doesn't seem to have a clue about this.

[@TheStimuli]

He's like the Alex Jones of fitness.

[@arjanpetersen]

Running burns a bit more than 150 cal /h

[@randomnameindeed]

Waaay more!

[@LoveFix2558]

Workout for health but don’t try to lose fat via exercise. I worked out 2 hours a day six days a week for months and literally lost zero weight. Went onto daily fasting, OMAD and Keto, dropped 14 kilos and cut right back on exercise.

[@matt984]

What about David Goggins?

[@klevdavful]

Most people are not good at running because quite frankly you are in a vitamin deficiency that is precisely why you can do the same thing six to eight to 10 weeks and you don't feel that you have gotten anywhere with your running you still start the morning off running and give out of breath on the same track at the same time and you wonder why so go ahead and gather your data and check on your vitamin deficiency. However do not neglect strength training!

[@aaronmajchen982]

Nonsense right off the bat. People of various body types acheive more and less calorie consumption from running. I weigh 240, I get significantly more from a 15 minute run than would someone who weighs 170. Generalities get you nowhere.

[@doublem1975x]

Cardio meant is for heart health. If you want to lose weight you eat at a caloric deficit.

[@RasputinReview]

I've taken to walking 10,000 steps a day on top of the 5000-6000 i get at work... will this kill my gains?

[@sparky1386]

I respectfully disagree. Nothing trims me down faster than running, but I do uphill and sprints. Never discourage someone from running. Sprinting burns an insane amount of calories. Look it up! It worked for me very well. Am I not human or something? Not sure who decided that cardio has no effect on bodyfat. Dietary is absolutely crucial, but no cardio? Negative Ghost Rider.

[@johnknestis3851]

I think the term “running” as being used by Rip is more properly called jogging. Sprinting isn’t jogging, it’s far more vigorous and intense.

[@a.ghobrial1092]

Common Rip, that’s amateur. Everyone knows we aren’t so much concerned with how many calories are burned in a particular running workout, but are more concerned with what running does to your metabolism the other 23 hours a day. But you’re right that the average American trying to lose weight should look at their diet first. It’s probable a person can lose a significant amount of fat just by manipulating diet (healthily). But, Steady state easy-mod running for 45 min with consistent frequency suoercharges your metabolism . Don’t equate any of that elliptical or biking efforts with running. Humans are designed to hinge, squat, row, press and bipedal

[@anoncode4660]

Caloric deficit, period.

[@klevdavful]

Exactly. The math will never lie to you. If one pound is 3,500 calories you're not going to lose weight by running for 1 hour. You would have to run for about 6hours ha ha ha ha ha a good effort to lose 1 pound . Now who the hell has that kind time each day ha ha ha ha.

[@hafizchandran9327]

veg-uns....hahahaha

[@Kevin3310]

100 calories per mile. Not 150 calories/hour.

[@jamesbailey5008]

I'm 6'5, 100kg, lifetime athlete, according to Garmin which I trust, I burn between 1000-1300 an hour depending on intensity

[@89sharlo]

If I run, then I'm going to stress the fuck out of myself. My cortisol will rise and I'll store more bodyfat. It's a vicious cycle. I'll just lift weights and drink milk.

[@tedp9945]

I think running is fucking horrible exercise. Destroys your joints. If you want to do cardio getting in a few walking miles here and there adds up. I also do hiit on a stationary bike. But my favorite is just to run circuits. Gotta eat healthy too and cut calories. Lost 60lbs in 4 months doing that.

[@jackslater2297]

Losing body fat *efficiently* has never and will never be the result of ANY type of exercise. It's a joint effort between exercise and calorie restriction. You can do just one, but you're going to have complications. You have to look at exercise as bonus calories lost when fat loss is your primary goal. The bulk of your deficit will come from dietary restriction. Example: Let's say your body needs 3000 calories to maintain its current weight. If you cut 500 calories a day, that's 3500 calorie deficit a week, or 1 pound of body fat. Tack on another, let's say 500 calories total for the week in exercise. You've boosted your weight loss up to 4000 calories for that week. It's not insignificant, but compared to the power of dietary restriction, exercise for the average joe can't compete in terms of its ability to promote fat loss. Summing up, it's much easier to avoid eating 500 calories than it is to burn 500 calories. The issue also boils down to long term body composition. Looking at the other end of the spectrum, if you only do dietary restriction and no exercise, you are going to lose a LOT more muscle mass in the weight loss process, because you failed to create a progressive overload or any maintenance of your heart/muscles. You end up being thin, but mushy and frankly prone to regain the weight you lost rather easily.

[@WokeSteve]

Rip is not a fan of running.

[@patrickneff7846]

150 calories an hour running is definitely wrong.

[@georgez5891]

I'm about to eat a Pepperoni Pizza while losing weight because I count fucking calories and stop fucking eating when I have eaten my allowance

[@ryanlemmon5235]

Literally none of that was true. How many calories you burn running I going to depend on intensity, duration, and level of physical fitness. The calories burned will be dependent on those variables. No losing weight needs to come from diet. NO EXERCISE alone will make you lose a substantial amount of weight. And people who run 60 miles a week do not have an eating disorder. Some people lift for more than 3 reps every 5 minutes. I hope no one takes this seriously.

[@patkob2180]

Hello mitochondria ! The more fat adapted they are..the more they will oxydised fat...the less aerobi your system is the more you crave and become a sugar burner...hence fat (buttplug shape like rip).

[@Hondafn]

It will loose body fat if your calories stay the same lol listening to this

[@Cenot4ph]

Rip you're off the mark here, a good HIIT running exercise will easily burn off 300 in half an hour. It is effective at burning calories and thus losing fat, the only thing is having muscle really works better

[@davekooper]

He said nothing about HIIT he said it about normal people running on a treadmill, thats the point. Most people wont do HIIT they'll go run at a steady pace for 10-15 minutes, you'll get the odd one who'll do 20-30 then they'll towel off lift some baby weights, shower and go have a coffee with equal calories to what they just burnt off on the treadmill. Time spent by the average person on cardio equipment wont help them loss weight because they're diet is trash.

[@SueRosalie]

he's not talking about HIIT at all.

[@SueRosalie]

@@davekooper exactly. He's talking about all the people all of us see at the gym every day who are misguided and wasting their time on the treadmill and yes they go and "reward" themselves and put it all back on and then some.

[@randomnameindeed]

@@davekooper Then they should run faster and they'll burn them calories like crazy.

[@lrbjr123]

@@randomnameindeed its the distance, not the speed. Walking or running a mile doesn't have a significant difference in calories burned. Running is a higher rate, but less time.

[@freeaolcd]

I love you RIP but godamn, don't just pull shit out of your ass 🤣 One hour of running averages 500-600 calories, not 150. I agree running by itself isn't going to lead to much weight loss, diet plays a massive role. I run for the heart and mental health aspects, calories burned is just a bonus.

[@arcticfoxsa]

A kilogram of body fat is exactly 9000 calories. I don't know what that is in American

[@Spaxcore]

Rips Radio is like a beginners study program for logical fallacy.

[@klevdavful]

1:40 exactly and think about how many calories is in 1 lb and you going to think about how hungry you going to be after you do your so-called running and weightlifting. You going to pound back on those calories that you thought you were able to run off so we're running within itself is not going to miraculously help you drop body fat in the time period That you want it! because you want it quik don't you? Lol. It's better to strength train and run if you're motivated enough to do both. Because strength training makes you a better Runner bitter in the sense that you are a stronger Runner!

[@sergefoppossi3333]

For a beginner, running is helpful for conditioning. I understand his point, only if you are talking to experienced people in training.

[@TheCrusaderRabbits]

Running helps with a proper diet

[@Sigrdrifaz]

Veggins

[@tanja8907]

Absolute piffle

[@lonnieporter8566]

Anyone thinking they can JOG (no one runs), continue eating the Standard American Diet (SAD), and lose body fat is delusional.

[@randomnameindeed]

Not true. It only depends on calories in, calories out, that's all that matters. You can have a bad diet and still lose fat with a lot of running, if the running you do puts you in a caloric deficit. However, for health reasons it is best to also have a good diet, that is true.

[@blakehunt3546]

Uhhh...god you sound awfully dinosaur at times. Will running do much for weight loss if...you eat terribly? No! Wow! Running with a dietary change and caloric deficits? Yes! Oh by the way, cardiovascular health? Yes too!

[@Vorock16]

28kg lost was all in my imagination I guess.

[@nordicwarrior5014]

It was your diet. Duh.

[@bigdaddyrick4571]

Vegginz 😂😂😂😂😂😂

[@proctor7029]

*VEHJANS*

[@danielbuege1]

"vejins"

[@sidharthsrikumar]

Low Carb High Protein Weight Training HIIT You won't be fat if you practice these

[@dragonchr15]

Friend runs every day....competes in 5ks but still has that skinny fat dad bod look.... He says the barbell lifts are bad for his heart (doctor days so).

[@xDMrGarrison]

lol...

[@xDMrGarrison]

fucking doctors am i right

[@AI-lf9qb]

This is bad advice

[@deplorableb.r.4211]

I roll up extension cords...feel the burn.

[@robbybee70]

what kind of a whacko runs 60 miles a week

Lmao veguns

[@JRT140]

Losing muscle is technically losing weight so running will do that for you

[@rondykstra4642]

vegghans lmao