Cardio is NOT The Best Weight Loss Strategy

[@Logtek2]

Can confirm, I started working really hard in a physically demanding job and eating mainly vegetables and boiled chicken, I stopped frying in oil and eating junk food and over the course of the last month I noticeably lost weight even though I'm still overweight. Keep grinding, it's going to happen

[@mackxzs]

You can still fry in oil if it's just the bare minimum. Just assume the US army is behind the door listening to how much oil you're using.

[@Logtek2]

@@mackxzs I get what you mean but I'm really committing all the way, oil isn't really necessary for things like meat, I use a little bit of olive oil only for scrambled eggs

[@CrniWuk]

I probably lost about 66 pounds when I started my weight loss and just like with muscle training, there are dimnishing returns. Like when you're at 300 pounds body weight, you can loose pretty quickly a relatively large amount of weight. And you don't even have to do that much. But the more pounds I lost the more and more difficult is to sustain the fattloss.

[@general_paul]

Best part is that even though you lose a ton of weight initially, it is this moment when you develop a lot of stamina and the rapid initial loss motivates a lot to grind further

[@Meeces55]

Boiled chicken. Bro has to be British

[@chubbyboy2242]

The key thing here is the old saying "You can't outrun a bad diet". You can definitely accentuate your weight loss with cardio, but if you don't change your diet first you're going to be fighting against the tide. I think it's important that people don't rule out cardio altogether but realize it's not going to be the major factor for weight loss. But you can definitely add to your calorie deficit by doing some cardio.

[@chubbyboy2242]

@@littlefire2267 I think you probably could but the underlying point is for people to not think they can eat whatever they want and burn it all off doing cardio. If you are tracking your calories and eating at maintenance you are already doing better than 90 percent of people. The other thing is the "ish" part. Hard to know exactly how many calories you are burning. Phone apps and cardio machine counters are wildly inaccurate. Probably would be a bit of trail and error to see if you indeed are losing a pound a week doing it that way. But I think it's absolutely possible.

[@jerrybagley6267]

You most certainly can outrun a bad diet, I've done it for years , you just have to run 50-60 miles a week!

[@chubbyboy2242]

@@jerrybagley6267 Yeah I guess that makes sense that it would be possible, just not necessarily right for everyone.

[@kamelkisser]

@@littlefire2267 Yes, but Cardio drastically increases the hunger response so most people will not be able to burn 500 calories through running and still only eat at maintenance.

[@daveswietlik6291]

You can 100% outrun a bad diet, but it takes a crazy amount of time. I did a 1200 mile hike and was eating 3000 calories of straight junk food every day. Still lost 35lbs. But that's with hiking 10 hours a day with a 40lb pack. Not something doable for the average person.

[@js626]

Love the calm in his voice. Just stating facts no BS. ❤

[@douwe4254]

One 'fact' he's not calculating correctly is that a kilo of fat is roughly 9000 calories. A pound is roughly half of that. It's gonna take about 30% more effort to lose weight, in real life compared to how much he's trying say. Innocent mistake, but it is still misinformation.

[@sevensages5279]

How many calories does 1lb of muscle burn??

[@namtaru7086]

@@douwe4254 Hi there. Where did you get the 9k from? Every time I read about it, it is 7k per kg. Would like to know no hate :*

[@divyanshdaga9429]

​@douwe4254 that's not accurate. It's 3500 calories approximately for a pound of fat and around 7700 calories for a kilo. Do you research bud.

[@97bull]

There's also the cardiovascular benefits that come from running as well

[@CrniWuk]

This! I really HATE cardio. But omg. The benefits of it are really worth it. You don't have to make it a big focus in your training. But even once per week is already enough to feel the effects.

[@chrisvidal3463]

Weights plus running three times a week make it a hard to even be fat unless you really are eating a lot

[@CrniWuk]

@@chrisvidal3463 *Turns on light fork* You're understimating my power!

[@ruutjormun2262]

and lower back + knee strength. i started rucking to uni and the benefits are actually ridiculous. the carryover to my daily, no, my minute by minute life is tremendous

[@myrskyjae-k2f]

Yeah. I’ve only recently gotten into lifting and strength training, open-water swimming is really my thing. It’s interesting to see so many negative comments and videos about cardio, because it’s very much the opposite of what I’m used to seeing. I do cardio because I like it and because it’s good for my heart, not to lose weight.

[@lambylvr]

Even walking is fantastic, walking has also improved my mental illness. By hearing birds and seeing beautiful trees is so helpful

[@godominus9222]

Yeah, can help give the MOTIVATION to eat better

[@MsTruthhurts007]

I walk with my dog every day, depending on weather or working hours. It's really good. I really look forward to it, even when I come home from work tired and go out I feel better. But I have a sweet tooth, that's my weakness.

I walk because I do HIT , it rocks get way better fat burn then running

[@Gary-df1ln]

Nice! The mental and emotional health from exercise is something I wish more people talked about

[@ayo1520]

I love the way he speaks ^^ tone and everything, so lovely

[@danamartinez7840]

So do I!! And the fact that he never diminishes any effort to lose weight..

[@ayo1520]

@@danamartinez7840 He’s got a good heart 🥹

[@DimitriTheBarbarian]

Master bulshitter

[@WildflowerSB]

Same! ❤

[@DimitriTheBarbarian]

@@ayo1520 bots promoting page and deleting criticism

[@nichtsistkostenlos6565]

Yeah, calorie burn isn't really even in the top 5 reasons to do cardio or weightlifting. You do them because they increase your health and quality of life in ways that you don't even fully understand until you experience it yourself. The small excess calorie burn is icing on the cake.

[@boahnation9932]

Finally, somebody gets it! It pains me to see so many people only training just to look a certain way, it's such vacuous and superficial nonsense.

[@Skirk84]

When I train with weights vs when I don't, i have to eat at least 1000 calories per day more or i drop weight like crazy. I was slowly gaining weight due to lack of motivation in the gym, so i wasn't eating much, but still gaining around 1lb every few days. I kicked my ass and got stuck back into it, for the first 5 days I lost 8kg (back to my normal weight) and then continued to lose weight even while upping my calorie intake progressively every day. I reached 1000 calories more than my usual (3100 calories per day) just to stop losing weight. However only doing my physical job without the weight training, 2100 calories per day was me gaining weight. It's so easy to burn 1000 calories per day with just some intense weight training every day. Also I do a minimum of 15,000 steps per day at work, so cardio does nothing for me in terms of losing weight.

[@Skirk84]

@@boahnation9932 That's the only reason I exercise. I enjoy looking good, and not injuring myself at work and being strong is just a bonus.

[@topshelfdustin3060]

@@Skirk84 get on a bike for 2 hours and race...i don't mean go for a ride. I mean RACE...you'll burn a LOT of calories and lose weight. But to other people's points...a lot easier to drop a few cookies.

[@Skirk84]

@@topshelfdustin3060 that's more than just a little cardio, that's 100's of km's and hours of maximum intensity. I literally eat a family size bag of Doritos before bed so I don't lose weight from 10 minutes of exercise every day. I'm on 230g of protein per day, my only issue right now is losing too much weight and being veiny AF, or building too much muscle, and not fitting into any of my clothes anymore.

[@bradhozuki8903]

Running doesn't just burn calories. It also increases your metabolism,expends fats and carbs and reduces blood insulin levels. All of this is not just helpful to losing weight, it is essential.

[@themurc6391]

Once I got the mentality of “I worked hard, I’ve earned an extra treat” out of my head, training had drastic results. Going to the gym helped my weight loss a bit. But changing my diet and the way my mind approaches food was unquestionably the biggest factor. Went from losing a pound a month to a couple pounds a week super fast and hit my initial target weight months ahead of plan.

[@DannyEastes]

Yep its all about food. Rewarding yourself as a treat is nice, but it's not something you should be doing all the time. Currently on a weight loss journey with a sibling, and our scheme lets us get takeout on the last day of a month as long as we've actually gone down in weight. Looking forward to the reward, as well as having someone hold you accountable, is really helpful in my experience.

[@Jedi_Jed]

Yeah that one is huge for quitting addictive drugs too.

[@JerryReidsc]

Yup. I spent years of exercise and physically demanding work wondering why I could never lose weight. The moment I decided to change my eating habits, I started dropping pounds. Calorie awareness is essential.

[@Skirk84]

Yep pretty much the same for me. So now I need to make sure I eat an extra 1000 calories per day when I'm exercising regularly or I drop weight like crazy due to my healthy eating habits.

[@chrisknoblock]

As a fat, I can confirm this. Changed my eating habits only, losing an average of 3 lbs per week for the last 8 weeks.

[@Skirk84]

@@chrisknoblock keep it up! I lost 35kg and felt great

[@Tibovl]

I cycle 7-12 hours per week and I can eat whatever I want. For me that's 4500-8000 kCal. Cardio does help you burn a lot of calories. But it's not gonna be enough to do 15 minute runs.

[@atticushexcel9567]

Absolutely NOT what he is saying.

[@krejziks3398]

I burn 500-1000 calories running 5K-10K, lost 15kg in 2 months.

[@jemerson12345]

damn thats intense

[@anggipratama7794]

Congrats 🎉🎉

[@chefluigimarinara1975]

Years ago I went to a 1300 calorie diet with roughly 15 miles jogged a week. Lost 100lbs in a year, 360 to 260 on a 6'6" frame

[@laxminarayanbhandari855]

Awesome!

[@sir_humpy]

I reckon the first times jogging 15 miles at 360 were hell.

[@chefluigimarinara1975]

@@sir_humpy it still is, haha. It went from being able to jog a block at a time to jogging the whole 3 miles.

[@welza001]

Yeah, that's not enough for your vital organ function and you probably did long-term damage and you should never do that

[@badactor3440]

​@@welza001 Oh, the ignorance !

[@yoshiborghero4624]

See this Mike, this is what your good at. Nailed it in the explanation. I was not left guessing random variables and wondering what part to use when. Good info tor those looking to lose weight.

[@SaulGoodman-yf5tx]

I ain't reading that but I am telling you he has a very very big head 🗣️🗣️🗣️

[@Thistopia1984]

Eat less to lose weight is valuable advice to people looking to lose weight?? 😂

[@DimitriTheBarbarian]

Mike is master bulshitter. I love him such a wonderful talker. Just like every other “influencer”

[@vitalexp]

Explain how i lost 20kg (20% bw) running and eating more calories 🎉 if you enjoy running go running, if you enjoy rock climbing go rock climbing. It doesnt matter. Keep moving.

[@Rob.S-]

I started jumping rope an hour a day and I couldn’t out eat the weight loss. I ate like a pig and still lost weight hand over fist.

[@97bull]

@@vitalexp preach!

[@ElTestok]

The title is obviously wrong. *"Adding more cardio won't make you leaner."* It will, but depending on the total calorie deficit, it may be at a slow rate. If you compare two individuals (Person A who adds cardio, and Person B who doesn't add any cardio), it's only natural to expect person A to become leaner than person B at similar calorie intakes. What's important is to create that calorie deficit, whether through diet or exercise. The same way you can combine Weight training with lower calorie intake, you can combine running / cardio with lower calorie intake as well.

[@Andreas-gh6is]

What you're missing is that for one thing, exercise adds almost nothing to the deficit. For another, there are plenty of mechanisms to defeat this effect. Studies show that people compensate quickly for moderate levels of exercise. More hunger for certain, but they also unconsciously move around less.

[@ElTestok]

@@Andreas-gh6is This sounds a lot like excuses to me. Might as well say "It's just not worth it so let's not bother." (I apologize in advance for the long reply. I'm not very good at writing my thoughts concisely.) I don't agree with the first statement you've made: *"exercise adds almost nothing to the deficit."* That is simply not true. Imagine this scenario: an individual who weighs ~200Lbs wanting to be more active and lose weight. If this 200Lbs individual goes for a 30min walk at an approximate pace of 15min/mile (or ~6.4 Km/h), that individual can expend on average ~240 calories on that walk. If they go for a 1 hour walk instead, that's ~480 calories. Let's say they decide to go for a walk only 3 times per week. That's ~720 to ~1440 calories per week (30min vs 60min walks). And that's just walking, which isn't even typically considered to be *"Cardio."* It's also only done 3 times per week and at low/moderate pace. If we were talking about Running, or playing sports, or doing some type of circuit training or even higher intensity intervals, the extra calories spent per week would be much higher. If the frequency of such "cardio sessions" were to increase to more than 3x per week, that would increase the amount of energy spent even further compared to a simple walk. Most of the research also seems to highlight the benefits of exercise on the resting metabolic rate. Being more active tends to contribute to an increase of said resting metabolic rate, which means more calories are "burned" by the body while at rest. Since the metabolic rate at rest is the primary component of daily energy expenditure, it's safe to agree that increasing it contributes to the potential calorie deficit one might be aiming for. In your second idea, you state: *"there are plenty of mechanisms to defeat this effect. Studies show that people compensate quickly for moderate levels of exercise. More hunger for certain, but they also unconsciously move around less."* This does not invalidate the benefits of exercise, or make the calories spent magically disappear. Saying some people will compensate simply means exactly that. *Some people will compensate.* (Whether through increased hunger or "moving around less.") These mechanisms may make weight loss more difficult for such individuals when they don't have a clear plan. For example: going for a walk or a run every now and then, not really tracking speed/heart rate, not tracking their dietary intake, not tracking their level of daily activity for work and daily tasks, etc. When you start being more aware and conscious of these elements, the "hurdles" you've mentioned seem to be easy to overcome. For example, tracking your dietary intake makes it obvious when you are experiencing cravings or are tempted to binge eat because of hunger. Tracking your dietary intake can also help you learn more about nutrition and foods/meals that are lower in calories but are highly satiating. There are healthy ways to decrease that perceived hunger without eating more calories. Overall, a multi dimensional approach seems to be the best. Combining regular exercise (such as different forms of "Cardio" -because this video is about "Cardio") with a slight calorie intake deficit can most certainly help individuals lose weight regardless of the potential "hurdles" they may face on their journey. It's also a much healthier approach than forgoing exercise altogether and only focusing on "cutting down the calories."

[@Andreas-gh6is]

@@ElTestok exercise for cardiovascular fitness, diet for weight loss. And around 1000 calorie deficit a week (not per day?) is barely anything and most people don't succeed with this.

[@ElTestok]

@@Andreas-gh6is I don't mean to be rude, but have you taken the time to read my reply? In the example I have given, the ~1440 calorie expenditure per week only takes into account 3 x walking for 1 hour during that week as the only form of "exercise", and not even at a fast pace. It also doesn't take into account any form of dieting or calorie tracking. It also doesn't even qualify as "Cardio" in the typical sense. It was to show that even with minimal amounts of effort, it's possible to create a caloric deficit from very low intensity exercise at low frequency. Change that for running, or playing sports, or doing some sort of interval training, or any other form of exercise that is more demanding than walking, and you can easily reach in the thousands of calories spent per week from "Cardio-like" exercises alone. You can add weight training on top of that, and even combine that with dieting for best results. Plus, "better cardiovascular fitness" means a higher resting metabolic rate, which in turn means more calories are spent at rest throughout the day. So the gains are exponential. There is no need for such a division. It's not all black or all white, and there's no reason to blindly follow whatever someone says over the internet. The sentence *"exercise for cardiovascular fitness, diet for weight loss"* interpreted as a statement of fact suggests a lack of understanding. I don't mean this in an insulting way, as I am very ignorant on a lot of things! I just mean that it may be wise sometimes to take the time to further our knowledge on topics so we can get closer to the truth. This back and forth discussion we are having right now is a good thing in that essence. What this video seems to suggest, and what you seem to agree upon as well is: Weight loss? --> Cardio = No Good. --> Dieting = Good. What I am suggesting is: Weight loss? *--> Cardio = Can be Good* (+ provides cardiovascular health benefits); *--> Dieting = Can be Good* (without the same cardiovascular health benefits); *--> Cardio + Dieting = Can be Great!*

[@MaddyRedux]

For a month, I ran 4 miles everyday while also working a physical job. It was hard, torturous even at first, but I burned almost 10 pounds by the end.

[@Andreas-gh6is]

Which was mostly because you didn't have that much time to eat and eating too much would have made you sick while working hard. Also, a loss of 5 kg can easily be zero weight loss in terms of fat, and just be a different regime of water retention. Also sounds like you didn't get much rest.

[@LoganKing4]

@@Andreas-gh6isso working hard and running make it where you eat less? Still would make you lose fat lmao. And 99% of the time a normal human is in a calorie deficit they’re losing mostly fat, that’s why it’s there.

[@DimitriTheBarbarian]

@@Andreas-gh6isrunning 4 miles take an hour a day. Working a job is 8 hours. Not sure why you made this silly assumption 😊

[@cindycox218]

@@LoganKing4 Don't rain on his parade 😢

[@denusklausen3685]

I actually locked in when I got to 80 kgs, did the same exercise as I used to but changed my diet completely. No sugar no junk food and just tried to limit it to smaller portions as well. Got down to 65 kgs in around two months, thought it was a bit low, and got up to around 70 where I still am.

[@missy_nate]

gosh!! i have been struggling to lose 5 kg in 2 month!!! this month i lost 2 kg only and i am 80 kg. i admit I eat a big portion of food, but its only once a day at 1pm then stop eating. I tho I could lose weight that way by not feeding twice a day.

[@denusklausen3685]

@@missy_nate depending on your height, 80 kgs isn’t that much and you should only do what you’re comfortable with. If you are still getting more calories than you burn in one meal, then maybe you should change the meal’s composition (less fat and more protein would make it feel more filling while having fewer calories)

[@missy_nate]

@@denusklausen3685 i am guessing its the rice. Starting today, i cut down my portion and eating lesser especially rice. as asian its hard to avoid rice :D. going to gym 5 days a week. i will update.

[@sevensages5279]

Eat more calorie dense foods. Yams, sweet potatoes or very ripe plaintains are great , steamed until they are very soft and added to morning oatmeal. Adds sweetness , fiber, and dense calories!!!

[@denusklausen3685]

@@missy_nate awesome! Let me know how it works out. If you become unmotivated to workout 5 days a week then you should rather cut down on the exercise rather than cheating on your diet.

[@markus1701]

It's not only the calories. It helps me very much to fight stress. Had a hard and busy day on the job? Go for a run and clear your mind. Phantastic.

[@nineteenboston498]

Another key people don't realize is it's okay to "ramp down" the calories/junk food. It's difficult to go cold turkey, and you might "fail," but if you instead decide it's a ramp down day and you gradually reduce junk you are still eating healthier during that time frame AND making progress to eating-for-health goals. An all or nothing approach can also derail goals completely. Go get it!

[@charactermeringue]

Exactly. Find a sustainable approach that reprogrammes your brain to view junk food as "just another food" instead of a treat that you have to feel guilty about. You'll stop craving it and you won't be so hard on yourself for having that slice of birthday cake.

[@tammylapierre683]

When you explain it like that, it makes it sound so much more obtainable. Thank you for breaking it down in English.

[@Ojja78]

The benefit of running is having a strong cardiovascular system, not losing weight. It works out your heart, airs out your lungs (yes this is a thing) thereby oxygenating your entire body. It releases a massive amount of endorphins into the body, generates a wonderful meditative state and helps to regulate your entire nervous system. It just basically promotes and creates a healthy life. From this study of over 55,000 people: Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk: "Compared with non-runners, runners had 30% and 45% lower risks of all-cause and cardiovascular mortality, respectively, after adjusting for potential confounders."

[@topshelfdustin3060]

not a fan of running, but it goes deeper. As you get into better shape cardiovascularly, you also just move more. You'll burn more calories because you won't be so darn tired. So it goes even deeper. If everyone just went for an hour walk a day on top of their normal life, it would change their health and life forever.

[@SophiaAphrodite]

What good is all of that if you have diabetes from a bad diet?

[@yobrodontshoot1130]

@@SophiaAphroditeWhat does diabetes have to do with running being a net positive for cardiovascular health?

[@Andreas-gh6is]

@@topshelfdustin3060 studies show the opposite effect... maybe if you're really really out of shape you may move a bit more initially... but it's not just stagnant, people tend to completely eliminate the extra expenditure even when keeping the amount of exercise constant.

[@firstname9845]

@@SophiaAphrodite Exercise has cardiometabolic benefits, reduced fasting glucose and insulin levels and improved insulin sensitivity. These are beneficial in diabetes

[@AndysMGAdventures]

I could listen to this dude talking ALL DAY

[@deez5149]

Running does more than just burn calories. It affects hormones, sleep, blood, etc You have to exercise to be healthy.

[@MrYotam148]

Yeah but they were talking specifically about weight loss

[@srm4455]

@@MrYotam148thank you

[@deez5149]

@@MrYotam148 and I hear you. And improved sleep quality will help with fat loss. Better lipids, less stress etc. it will help aid fat loss

[@Anonymoos2315]

@@deez5149 Fat loss is an energy equation. Whilst I don't dispute your points they are all irrelevant if you are not in a energy deficit when specifically looking to lose weight.

[@popkb]

​@@deez5149my guy, genuine question. If I struggle with sleep and really want to sleep early. What should I do?

[@tonip879]

Just one of your Shorts motivated me to start working out, thank you.

[@KurtL1776]

I was 420 lbs in 2020. I am now 260. The first 90 lbs came off without doing any exercise. I now run 3-5 days a week for 1-2 hours each day, depending on schedule. Cardio has done very little for my weight-loss. It has improved my fitness and I enjoy it for that aspect, but when I cannot do cardio for a week or even two due to life, the abscence of cardio has little to no effect on my weight-loss trajectory. Calorie deficit dieting, while choosing whole foods over highly processed foods has done 95+% of the work.

[@CaoimheViola]

This is so important for people to remember. When I worked out hard every single day, but didn’t change my stress or my eating habits, I lost 10 lbs. When I changed my eating, slept 8-10 hours per day, and lowered my stress levels, I lost 20lbs without working out.

[@kristiyankrumov1515]

Running or Walking? For running at 12-15 km/h (7.5-9.3 mph): For a person weighing around 70 kg (154 lbs): 30 minutes of running: ~ 400-500 calories burned 60 minutes of running: ~ 800-1000 calories burned For a person weighing around 85 kg (187 lbs): 30 minutes of running: ~ 480-600 calories burned 60 minutes of running: ~ 960-1200 calories burned For a person weighing around 55 kg (121 lbs): 30 minutes of running: ~ 300-400 calories burned 60 minutes of running: ~ 600-800 calories burned

[@pokemonrampagemake]

A pace of 4-5 minutes per kilometer for 30 minutes is not something that an overweight relatively inexperience person can pull off tbh, let along for 60 minutes. It's not elite, there are plenty of decent runners that can do 20-25 minute 5k runs, but someone just starting out is probably going to be close to 35-40 minutes for a 5k if they are overweight. Assuming a pace of 8-10km/h is much more realistic imo, which is still going to burn a lot of calories with 2-3 runs per week in the 3-5km range. Of course they will make you hungrier, so the net calorie deficit is what one should pay attention to, but that's still going to be significant. The benefits of cardio go well beyond the calorie burn though, so it should be added to a training schedule anyway

[@hidden_sense9839]

I think the problem is context. I also was a bit baffled by the 600 per week (which is something you can easily achieve per run). But most likely he is talking about overweight or unfit people. Changing eating habits is the biggest key in losing fat, but also for most one of the most challenging ones. I'd still say 600 is too low as an example for 3x a week running and why not do both (changing diet and running)?

[@DimitriTheBarbarian]

@@hidden_sense9839he is not talking about ANYTHING. He is just good at what makes his channel popular - word salad, BS science, mixed up with some commonly known facts. Trust me Doctor Mike is no different than all other online gurus. Doctor-Mike lol

[@thirstyfajita4115]

Glad someone posted this. His off the cuff numbers for running were such a massive lowball. I'm not even that intense of a runner but based on my calculations I'm shaving off around 2000 calories a week.

[@desudesu8695]

@@pokemonrampagemake im 28, with almost no athletic background and it took me 3 months of training to get to a 26 minute 5k.

[@applejaxs3255]

A combination of both works for me a small deficit and some cardio does me wonders 💪

[@beez5000]

The issue I always see with this argument is they use this 1 mile/150ish cal argument. When I shed weight fast it’s always from programming more running but it’s multiple 3-6 mile runes or a 22 mile bike ride that’s 1100ish cals etc. Those make massive differences.

[@beez5000]

Additionally. Really low impact zone 2-3 stuff. Like rowing while watching a half of basketball. Can’t say that does anything to increase my appetite and it’s 250-300ish easy easy cals

[@tree4104]

if its works for you then that is great, but many people arent fit enough, dont have the time, or despise cardio enough that this much excercise just isnt the right option for loosing weight. For many people its better to focus more on the diet side than doing a load more cardio in order to loose weight.

[@matthewcreelman1347]

Yeah. If you enjoy cardio, you can easily end up doing a lot more the 600 calories a week suggested in this video. Endurance runners may burn 600 calories in an hour and call it an easy recovery run.

[@DeSnorkelaars]

​@tree4104 it is almost always best to do both. Not being fit enough is not a excuse, you will become fit when you do cardio. That is one of the main reasons to do cardio. You aint getting fit with diet.

[@ryanmitchell4044]

I think the issue is that kind of cardio does not work well for people who are extremely overweight and out of shape. Simply because their bodies can’t handle it.

[@vrunner6793]

Running is a mindset when you start you never stop again and push harder and harder and you figure out your diet on the long term so yes it does make you lose weight

[@brandybilly4035]

The key is cutting the junk food... or make it at home!!!! Change from mcds Hamburger to homemade. It's better all around. I'm learning this as a 300lb 45yr old with fibromyalgia, soriatic arthritis, and a broken body from a car wreck years ago. It littery hurts to move. My movement is strictly in cleaning house. But with changing my food I'm slowly loosing. Finally!

[@cindycox218]

Yeah 🎉

[@jalander8817]

“But if they were able to simply alter their diet” love the camera view during that statement. If you ever wanted to know what Mike would look like as a jacked midget….

[@rippersa]

I started running 3 times a week, 4km twice and 10km on Sundays. Lost decent weight that way!

[@trnc9082]

Run for your heart health and lower your blood pressure. Weight loss is just a perk of running.

[@Commonsensenotsocommon]

He has a great voice. Pleasure to listen to

[@jacob8949]

I burn ~800 calories per run, plus ~1200 on a long cycle I do once per week. Not sure where he's pulling 200 from. Only problem with cardio is how long each session takes.

[@andresparrow2971]

That was my thing…changing my diet coupled with working out is what gave me results

[@carastone3473]

I find running 3-5 times a week w/at least a 1-mile walk after each run, strength training 3-5 times per week, AND reducing my calorie intake by just a couple hundred calories per day does the trick!

[@Skirk84]

I find 10 minutes of weight training per day makes me lose weight rapidly. If I don't exercise, I gain weight, if i do, i lose it and I have to eat about 1000 calories more per day just to keep my body weight from dropping. I just ate a family sized packet of chips for an extra 909 Calories just so I don't get any leaner.

[@OctoMatoe]

that is so much time being reserved to training. the less fortunate people don't have time for that

[@OctoMatoe]

@@Skirk84 you might have a parasite in your body

[@carastone3473]

@@OctoMatoe - It's not about HAVING time; it's about MAKING time. If you watch a 30-60 minute TV show or spend 2 hours a day scrolling through FB or watching KZbin videos, you have time to exercise. People make time for the things that matter to them. I'm not more fortunate than anyone. I'm just 59 years old and live alone now. I spent my 20s, 30s, and early 40s raising 3 kids. In my 40s, I was overweight and decided to start MAKING the time to take care of myself. I run well-before sunrise, when most people are still asleep. The run and the walk take about an hour. I strength train when I get home from work in the afternoon. My workouts are typically 30 to 60 minutes, tops. So overall, 8-12 hours a week. That's about 5% of the entire week.

[@xKillerClownx]

At the beginning of 2019, I was up to 200lbs, I literally looked like I was pregnant (I'm a guy) at a month away from my 40th birthday. I formed my own diet and exercise routine. I did approx. 20 sit-ups and pushups a day, walked around 3 miles per day, and I was also planking (up to 6 minutes at the peak of my plan). I completely cut out the southern sweet tea I drank most of my adult life and drank only water. I quit eating sweets and junk food almost entirely and tried to eat less food in general. In less than 3 months' time (much less, it was actually around 2 months and a week and a half), I lost 60lbs, down to 140lbs. Diet is FAR MORE significant than exercise. A low amount of exercise and a good diet plan are absolutely powerful. As an added benefit, having suffered back pain most of my adult life (20 years at that point), planking was tremendous in helping address that pain.

[@BlahBlahPoop617]

If you’re 200ish LBS, you can burn 1000 cal walking around 20,000 steps daily

[@VR46314]

I just love running it boosts my mental health so much

[@prodesu8607]

What cardio does however do in the >long< run is make your cardiovascular system stronger and makes you live a more active life in general outside of working out. THIS will help you lose weight. When Mike speaks of you moving less to compensate he's not accounting for the increase in movement you will do in the long run. For me, cardio has helped me lift more and faster at the gym, I'm quite sure it's helped my mind-muscle connection and it has certainly helped me with the final steps of getting more definition as well. I get that for the many overweight people out there cardio may be a footnote, but as someone who never really struggled with being overweight but has had bouts of "skinny fat" cardio is huge.

[@holysinaa]

This is good stuff 👍 very informative 🙌 thank you

[@muaythaiparker]

If you run three times a week, you’re gonna burn more than 600 cal for the week and your metabolic rate is going to go up

[@kh040]

No, it depends on how far and quick you run. A mile a day is roughly 100 calories at a normal 10 minute mile pace, if you run a couple miles 3 days a week yeah. Just depends

[@AndiSchneider]

I’m so glad KZbin wasn’t as crazy as it it now when I was in my anorexia. I’ve been in recovery for 15 years after spending from the ages 15-23 lost in my eating disorder. Most of the time I was in a hospital being forced to fed through a tube down my nose or needing my electrolytes replaced because I also restricted fluid. My whole world was calories, good food, bad food, when I could exercise, how I could get people to leave me alone, how to tamper with my lumps in the hospital…the list goes on. The first thing they teach you is there are no good and bad foods, it’s not blank and white. You need a balanced diet and you need to learn you can trust your body that if you eat a piece of birthday cake it will be okay. I have an underlying autoimmune disease we haven’t been able to diagnose yet, but I had very bad stomach problems from a very young age, and anorexia, purging, and laxative abuse didn’t help that. When I was trying to get it together and get my ED under control we discovered I couldn’t keep anything down. I find out 2 wks later I have gastroparesis, my stomach is paralyzed. Some doc said they could fix it by removing all but less than 10 percent of my stomach. I had to have a surgical tube in my small intestine to feed me because I would throw up even a sip of water. Turns out surgery was the worst thing that they could’ve done. I ended up with intestines that love so quickly they can’t absorb nutrients. I’m 38 and lost track of all the surgeries I have had. I have a zioper scar, and the only reason I have my son is that God truly gave me a miracle, even the docs said so. I’m not in GI failure, dependent on an IV in my heart to get nutrition, and I will need a transplant at some point. But? I’m a single mom to a little boy with severe autism. It takes all I have to keep us a float with little support. I spend time mentoring and speaking to young girls and women about eating disorders and this whole diet culture. Have you seen a 6yr old being fed through a tube because she said she was too fat to eat? I have seen it, it’s happening more and more. Calories are energy. Everyday I still have that demon in the cobwebs hoping I’ll let her take a foothold again. The thing about that rabbit hole you go down with an ED, many of us will have to make the choice everyday to keep fighting…recovered is rare. Anorexia has the highest mortality rate for any mental illness and even now, 15 yrs since my last admission for anorexia insurance coverage has made very little change into what they will and won’t cover. Until eat your calorie goal for a week and gain two pounds they want to send you home, when the real work can’t even start until you are properly nourished. When you talk to an actively ill ED sufferer you will notice their brain doesn’t let the. Move on past the food, the numbers, all that goes with it. It’s brain lock and only goes away when a person is properly nourished and made gains. I wish we were would focus more on reasonable advice, not labeling foods good and bad: I’ve lost so many friends over the years and it hasn’t even tried to slow down.

[@gabrielesalera7088]

the point is, 200 kcals per day means you're walking 2 kilometres. His "running" example is literally the equivalent of doing a 20ish minutes walk. Yeah, walking 20 minutes 3 times per week ain't going to make you lose fat, but that's not a surprise

[@DimitriTheBarbarian]

Dr Mike is getting annoying at this point

[@MarkFoleyHistory]

Exactky. Do 800m repeats, a tempo run, a fast 10k. Even a slow 10k gets you 7-800 calories

[@gabrielesalera7088]

@@MarkFoleyHistory I'd argue that unless you're very thin, a slow 10k will still amount more than 800 cals lol. Which is exactly the point. Saying cardio is not good for losing weight or it amounts to peanut calswise is... quite wrong

[@DimitriTheBarbarian]

@@gabrielesalera7088 I don’t know the numbers but I know running long distance is a life hack to weight loss

[@Imjonjones2024]

Bros getting that eyelid workout in with that level of blinking intensity

[@mitchbet]

Bro, wtf is he talking about. I burn 1000 calories on a 90 minute zone 2 run. Who tf is only burning 200 per session, and only doing that session 3 times per week??

[@agtugo9197]

I was cycling to work 1 hour each way in a difficult terrain. Depending on the intensity that was between 450 to 900 calories per day. I was. Doing it 4 times a week. It helped me a lot.

[@biketheperson6919]

I burnt 4400 calories running an ultra yesterday. Little more than a drop in the bucket

[@JPage-fj7mb]

You know he's not talking about an ultra, dude.

[@internetnobody6754]

I hate that everyone downplays exercise so much when talking about calories. what a way to absolutely discourage people from actually starting an exercise routine. If you re-frame this entire argument you could say to someone you now have an extra 200 calories every day you workout to mess around with .

[@attatawil]

A weightlifter who is literally obsessed with gaining muscle and size will NEEEVVVVEEERRRE have anything good to say about cardio 😂

[@slickricky769]

This is true, I ride my bike and lift weights every other day and most importantly I cut my portion in half and only eat at home, I have consistently being losing 1-2 pounds a week… down 50 pounds in 6 months

[@DimitriTheBarbarian]

Cutting meals in half is absolutely genius idea. Portions is America are just too big. You doing the right thing

[@mitchellwintercat]

Sounds awesome but this doesn't math not to discourage you in any way Just makes it clear how hard the slow and steady discipline really is for results

[@DimitriTheBarbarian]

@@mitchellwintercat it absolutely does. Riding bike = fat loss. Lifting weights = muscle gain/muscle maintenance. Eating twice less = not gaining any more fat but only muscle as necessary to keep up with fitness regimen. It’s a complex approach, 3 strategies in 1 package

[@slickricky769]

@@mitchellwintercat this is what works for me… I would 100% believe if this doesn’t work for everyone… I strongly believe that all of our bodies are different so I’m sorry if this didn’t work for you but ima keep doing what works for me and good luck if you’re on your own journey

[@TheBeastBandit]

One of the hardest things for me is calculating the calories in the food I make at home. Unless I find a recipe that lists the nutritional values for me, I’m a lost cause at what my homemade recipes are packing.

[@deepakahuja3413]

love this channell

[@yanava]

Running burns A LOT more than 200 extra calories. You will burn 200 in the first 15 minutes of a decent run for a beginner to intermediate level. If you run for an hour and you're capable to sustain that, you will burn north of 750-800 calories. If you're able to do that 3 times a week you will for sure lose weight. However, as on workouts, you get more efficient as you progress. So you need to run more and more to keep your weight. That will destroy your joints. So yeah, working out is safer. But don't discount running as a powerful calories burner

[@topshelfdustin3060]

someone starting out needing to lose weight is very unlikely to be able to run at the intensity needed to burn 800 calories an hour...

[@joshualee1595]

and this is why pro runners are so skinny. they will run 100+ miles per week which is about an extra 1400-1500 calories a day, and that is quite significant

[@iamwondertwin1407]

I box, hit the heavy bag elliptical, and do walking on treadmill with 40 lb weighted vest. That's where I get my cardio from. I have lost 27 lb in the past 4 months. I have achieved my goal weight. GL to everybody who is trying to lose weight!

[@gw7624]

There's a lot to be said for small changes in energy balance, particularly as they're far more sustainable than opting for drastic reductions in energy intake. Those 600 calories per week from running equate to over 30,000 calories per year which can absolute change a physique.

[@RitaJeff]

The vibe in here is everything!

[@Roblafo]

begone bot

[@donrane]

Old science. Our calorie output from exercise is almost twice what we originally thought because of an "afterburner" effect.

[@nalaka3488]

Interesting. I go on the treadmill for about 5000 steps a day, nothing crazy, just a brisk walk, and my watch shows about 500 calories. Is it that far off?

[@urosjovanovic808]

Yeah I think so. Just walking for 5k steps burns fewer than 100 calories I think, and brisk walk for 2km burns around 160-170. So your brisk walk (3 miles per hour or more) should be between 300-400 calories

[@GameShadowCinema]

those watches are notouriously generous with there estimations, but its definately more than 0 and the benefits for ur joints and muscles are will be very noticable as u age

[@topshelfdustin3060]

@@urosjovanovic808 well, the problem might be the watch is telling you the truth. You're reading it wrong. What we're leaving off is how long did it take to do that? If you need 2,400 calories a day, that's 100 calories burned by just existing that's left out of what you listed. The watch might account for that.

[@DIVAD291]

@@topshelfdustin3060 400 extra calories is still an insane amount of extra calories burned for 5ksteps.

[@boahnation9932]

Listen... It isn't just about calories. You MUST be fit. You HAVE TO do cardiovascular exercise. Being jacked is fun, but being physically fit does so much more for you mentally and physically. You will literally be stronger if you're fitter. It's not just about how you look guys... Come on... Stop being so vacuous. HEALTH.

[@ekansnake]

I do both but cardio to me is to train the mind to do something that sucks and also for a healthier heart. But I have lost fat by just dieting and being sedentary, not by choice but I proved to myself that it is possible with just diet.

[@danidejaneiro8378]

I slimmed right down the day I quit drinking, but most people aren’t ready for that conversation.

[@JB-td9fz]

You're burning much more than 200 on a decent run ffs.

[@michaelelliott1212]

From my previous physical I checked my BMI/BFI. I was above the suggested body mass per height %. I exercise 3 times a week, but couldn't lose the belly bulging or any weight. Then I changed my mindset! I kept the exercise regimen because I love it. But I changed my diet. I've lost 20 lbs over a month's time and it's stayed off, since I took out donuts, cookies, ice cream, etc. Started drinking herbal teas (no sugar added). And I consistently hover around the same weight since that 20 pound weight loss. I'm 5'10" was 187lbs. After I reset my thoughts and took on a hard resolve to change after seeing the Body Mass Index numbers, I'm now at 167lbs consistently. I don't do any running though, just high intensity training ala Mike Mentzer.

[@susanwojcickisnicetwin]

Protip: track your calories

[@Glimmlampe1982]

Totally. I also started with one day basically eating nothing (coffee and a small sandwich in the morning, soup in the evening). Was a pain, but it helped to recalibrate the feeling of hunger.

[@susanwojcickisnicetwin]

@@Glimmlampe1982 good point. It's okay to be hungry and you need to learn to deal with it.

[@shootstraight91]

I started august 2023 at 270lbs body weight and running wasn't really an option for me back then but walking definitely was. I'm pretty sure it would be more healthy to lose weight ''spend calories'' to walk everyday compared to running 2-3 times a week and when you start to get more healthy, incorporate running to work on the cardio. I went from 270lbs to 165 lbs in just under a year by walking every day for around 90 minutes, doing some resistance bands workout at home 3-4 times a week and the most important was dieting.

[@tyson464]

Guess what, you run month after month, year after year and you get so fit that burning 900 calories in a single run is easy. You think that makes little difference? These people are just too lazy to get actually good at cardio.

[@avinashshaheed9597]

unfortunately yes. the human body is amazing at being conservative and keeping you from losing weight. and learns to adapt to your physical activity to start using less calories on the same physical activity. The cardiovascular benevits though. no one can say you won't be a fit God with that amount of extra activity

[@tyson464]

@@avinashshaheed9597 nope. Extra cardio made a huge difference for me and many others. There's just no way body "adapts" and evades burning fat if you run 20 km or smth. Over the course of months, it all adds up. The simple truth: cardio + calorie management is better than dieting alone. Even bodybuilders know that.

[@tyson464]

@@avinashshaheed9597 nope, I disagree. Cardio made a huge difference for my weight loss. It all adds overtime. You can't simply "conserve" and cancel out a 20 km run, if you don't overeat. The simple truth: cardio + calorie intake management is better than dieting alone. People just don't wanna hear that because they're lazy. But even pro bodybuilders who wanna retain as much muscle as possible, do some steady state zone 2 sessions for prep.

[@tyson464]

​@@avinashshaheed9597 @avinashshaheed9597 nope, I disagree. Cardio made a huge difference for my weight loss. It all adds upovertime. You can't simply "conserve" so much that it cancels out a 20 km run, unless you don't overeat. The simple truth: cardio + calorie intake management is better than dieting alone. People just don't wanna hear that because they're lazy. But even pro bodybuilders who wanna retain as much muscle as possible, do some steady state zone 2 sessions for prep. Because it works.

[@advancedfirefly]

I think its opposite. You have to work harder as you run more over time to burn calories because your heart and leg muscles get stronger and more efficient.

[@roddyalcivar]

So true. I started running and lost weight almost immediately, in the beginning. But I didn’t change my diet. After a little while, my body just acclimatised and the weight came back. I was getting better at running and my cardio was improving, but I wasn’t losing weight anymore because I didn’t change my diet.

[@fredrichheart3132]

Running also increases metabolism which clean lead to more calories burned

[@rinapatel2330]

Love Dr Mike!!

[@Shon52]

Conventional wisdom keeping you misinformed as hell

[@Doomstroyer42X]

You disagree with this?

[@Shon52]

@@Doomstroyer42X No conventional wisdom is that cardio IS the best weight loss strategy

[@Doomstroyer42X]

@@Shon52 Ah, gotcha.

[@NewMateo]

@@Doomstroyer42X mike had the worst conditioning at his recent show so its hard to take his advice on cardio and fat loss. Even walking 40 minutes a day gets you WAY more then 200 cal deficient and is not hard to do.

[@VegetaPrinceOfSaiyans]

​@@NewMateo Yeah and Alex placed in his show and used burpees and shit for his conditioning. When i did burpees every day i got noticeably leaner in about two weeks but stayed at the same weight. Maybe Mike should give it a shot.

[@masonjarboe9926]

Don’t forget this works in the inverse when it comes to building and maintaining! I burn about 5k cals a week on my bike, and I have to eat my ASS off to continue to see any kind of improvement in the gym. Thanks Dr. Mike!

[@knick9318]

This is a lie. It's the latest thing that youtubers are saying because it's what people want to hear and will get them views. Cardio is the best way to lose weight. Especially when combined with lifting and a healthy diet.

[@everettbr]

yeah, nah, you fell for the old meme. unless you're going to run 40 miles a week (which you won't be able to if you're fat), diet remains the main way to lose weight fast

[@LitheumwithanE]

⁠@@everettbrBro, I burn like 1000-1200 calories from running 10 miles (slight incline) a week. I can get comparable numbers on an elliptical (doable if you are fat) and somewhat comparable numbers on a bike (easier for large people). So adding in another 60 minutes of elliptical a week will burn an additional 400-600 calories. If you run 40 miles a week, you are burning well over a pound of fat from that alone. I’ve found much more success in eating more and burning more. People are just lazy and want to find any way they can to get out of feeling uncomfortable for a consistent amount of time. And don’t forget dieting fails 95% of the time, so keep telling people dieting works.

[@everettbr]

@@LitheumwithanE I mean, you're not going to lose weight in a reasonable time if you're just cutting out 1400-1800 calories per week with exercise while also eating more. shit's too slow, nobody has the time to be on 8+ month long cuts. as for the "dieting fails 95% of the time" thing: 1. I don't think that's a real number and 2. sure, there's probably quite a few normies who return to bad eating habits immediately after finishing dieting, though we probably can agree that we can avoid this fate by just not being dumb

[@tyleranderson4852]

Running will have some positive effects on your body, even though you might not see it on the scale . Getting up to sprints will be the most effective method to maximize the impact on your weight. It has a tremendous after-burn and with the reduction in calories and weight lifting major changes have a much more likely chance to happen. 😊

[@marianavarro4704]

I agree. I used to run but it only gave me knee injury because of my weight. So I tried calorie deficit, went from low impact workout to slowly increasing one while no more junk food. If any I doubled my work out - no running. Muscle training only. I see a lot of changes than when I ran. Unbelievable.

[@jonholston1080]

The contribution of cardio is not solely limited to calorie burn. I'm a 53 year old male. Heart health training should defo be a thing for me. In addition, cardioVASCULAR .... there is surely a contribution to capillary growth / maintenance which helps in mobilisation and transportation of fat cells for energy. And for oxygenated blood supply to the muscles to aid during strength training.

[@jaxxtenmarkko8489]

Yup 100% I started running because I wanted to loose a lil extra stubborn fat but also I’m 6’5 I just need to work on the cardiovascular system as it works hard for us

[@marcosrodriguez6719]

Running is not only for burning calories is also one of the best things you can do for heart health. So run 🏃

[@danielcp1985]

I've been working out 6 days a week for a year. Have I made progress? Sure. But lost no weight despite making an effort to make healthier eating choices. That being said, about 6 months in I started hitting the weights harder than before, and my body is starting to really transform. Still not losing weight, but I am definitely converting fat to muscle and I look much better. I still ensure that I'm getting my heart rate up for at least 20 min a workout and get a sweat going but I'm a believer in weight training now. I think in a year I'll really see a transformation.

[@andystrub7930]

Even Mike has no idea what he just said. Give us that explanation again Dr. Trenraetel. That was good stuff.

[@Adrian-zg6uy]

I'm on a full liquid diet...wine...did spirits before...was in a deficit on spirits. Wine carbs making me gain slowly

[@shimeymerih]

Great explanation.

[@IdiotDoomSpiral69]

To be sure, if you're really fat, you can burn way more than 200 calories just walking around for an hour or two a day

[@Patrick-wc7nj]

This example is silly. My example is unusual, but if I run an hr at a 7:30-8:00/mile pace, I’m expending 500-600 calories. If I add in cycling as a cross training endurance athlete, and do this most days, that’s far more than 600 calories expended per week, and with a healthy diet, not only leads to a lean physique, but a more capable athlete. You know, one who can endure. Your body also gets better at utilizing fat for fuel. One of the main adaptations endurance athletes go through to improve aerobic fitness. If you have some muscle on your frame, it’s a powerful combination as an athlete and your ability to stay lean without crazy restrictive dieting. 2500-3000 calories per day here at 40.

[@fernandoserrano9393]

Part of the energy used in running is energy that your tendons and ligaments store, primarily the Achilles tendon. As your two primary calf muscles and Achilles tendon get stronger, you run faster using about the same energy as when they were weaker.

[@sunfl0wer28]

tbh, walking is such an underrated form of weight loss exercise. it doesnt require much, even energy, and ive noticed myself lose stomach fat faster when i would just walk w my dog along w strength training and pilates. running is still high intensity and may cause more fatigue if combined with heavy workouts.

[@TheBronzeSage]

As a rule of thumb, I tell anybody who cares to listen, you will lose weight if you run every day without changing your diet, but you will never lose weight by changing your diet alone.

[@MrObsvenchilde]

When I ran for fat loss, I did 35 miles per week easy often 10 miles in one run. 3500 cals per week is light work for a real runner. For me cardio was the best way to lose the last 15 lbs. But dieting worked great for losing 50-100lbs. You eventually get bored of dieting after losing 60+lbs yet you still have to lose 20 lbs more for the abs to come in. That's when cardio shines the most. Eat more but keep leaning out.

[@BUFFALO_cougar_slayer]

Regular cardio can positively affect the calories-out equation by the way it improves insulin sensitivity, improves sleep, reduces stress, and aids in nutrient partitioning. It’s fooling to only think of the calories burned during the activity in a vacuum. Plus it’s great for your heart and lungs. Resistance training. Aerobic exercise. Nutrition. All three are equally important in overall health, and all three are major factors in body composition. Add enough rest and sleep, and you can’t go wrong if those four pillars are all equally strong

[@zeus1117]

A normal 5K run is 330 cal. Running it below 30min. That's daily easy thing (used to do it as a warmup actually). That's over 2000 cal a week dude.

[@marshmallowmann20]

I outran my diet. Didn't change a thing except that. Already lifted and did another sport. But it was the extra to lose weight and get my cardio going. It'd not gonna be a huge change, but it was enough for me over the span of around a year.

[@philipoconnor5865]

Wait a second eating less food and exercising helps to lose weight? Mind Blown!!!!

[@tomdebevoise]

If you really want to be at the top of your physical game, you must increase your training volume to 6-8 hours of exercise per week. In addition, you will need to be able to endure multiple physical trials and high intensity each week. This is on top of the healthy diet described.

[@jasonh6910]

I ran 7-10km per day it’s about 500kcal average burnt. Dropped weight like crazy

[@SerijoschaM]

Thank you for your great contributions. I do have one objection. The effect of running is not limited to the process itself. Running generally improves blood circulation and metabolism, has a positive influence on your eating behavior and sleep in the vast majority of cases, which are all factors that improve your physical and mental condition and your weight regulation - your resilience - and thus have a much more lasting effect than any diet. Diets are not sustainable for the vast majority of people, that has also been proven. People need more motivation and less constant admonishment about what they should not do or what they should give up. Running - with the right instruction and a sensible start - tackles the problem right where it arises, and in most cases that is in the mind. Excluding, of course, health restrictions, but you should discuss these with a doctor anyway - and the same goes for severe obesity!

[@pilkjaer]

As a person, who had just completed it's first full distance Ironman, I can attest that training 15h per week is really good for loosing weight. No need to change the diet. 😂

[@dannymartial7997]

So much easier to avoid the calories than to burn it. But it’s ALSO hard to avoid it. Telling a fat dude to put down the pizza is the same as telling a smoker to put down the cigarette. But avoiding even a little per day helps

[@Pablo.Romano98]

Can confirm this. Went to the gym for a solid 6 months, but only did stair master and sauna. Intermittent fasting and cutting out junk also dramatically helped. I was 305 pounds, now 225, and look considerably smaller from losing visceral fat deposits

[@rb3883]

200 calories would be very low. On average it's more like 100 cals per mile and then raised HR thereafter depending how strenuous. I don't disagree with all Mike said but from my experience I've seen more people lose weight from getting into running that going to the gym