Get Shredded With The 5 Rules Of Fat Burning Cardio!

[@srleplay]

Best form of cardio is angrily pacing the room while thinking back on everything that has ever gone wrong in your life. Aside from getting the steps in you might also finally realize why did Stacy leave you

[@mr.wicked8697]

I miss Stacy’s mom the most…

[@richtheunstable3359]

@@mr.wicked8697 she had it going on.

[@RenaissancePeriodization]

Damn you Stacey! Wherever you are!!! - Dr. Mike

[@chloexu6960]

That could yank up your cortisol a ton, which is a catabolic. Might not be ideal for weight losing if you wanna keep as much muscle as possible.

[@backfru]

my favourite form of cardio is walking around the hospital looking for people on life support so I can pull the plug on them

[@garymcnall4065]

I love that Dr. Mike always puts all the tips on the first slide. Other KZbinrs would make you sit through the whole video to get every tip. Dr. Mike knows that some of us got things to do and places to be. The real content isn’t the tips themselves but Mike’s elaboration of where the advice is coming from and how it should be applied. So refreshing!

[@RenaissancePeriodization]

Thank you! To be honest, I hadn't thought of it like that. I just got tired of scrolling from slide to slide myself during these lectures! - Dr. Mike

[@insertuniqueusernamehere]

That's where you're wrong, the real content is Dr Mike's hilarious anecdotes!

[@garymcnall4065]

@@insertuniqueusernamehere The real content is the friends we made along the way

[@Skars911]

The real content was the smile at the end :)

[@wendysuemesny3757]

Yes, it's fast and he's hillarious. 😂 ty doc!

[@nicky8861]

You're a breath of fresh air in the fitness world. Most people doing these videos are dry, boring, and only worried about how they look without shirt on while recording. I love the sense of humor and informative info.

[@psychodiver]

10min of jump rope--spread out to 2 sessions of 5min; morning & night--and I'm in my happy place...while wheezing like hippo with asthma. It's so worth it so far for me!

[@rm06c]

Dr. Mike, just wanted to let you know the following: My daughter and I have a game where we put on an RP video and press the Next button and see how long before we get to a video where you don't say "Hey folks". Our highest score so far has been 62 videos. Just thought you might like to know.

[@RenaissancePeriodization]

Hahah, look at me, bringing families together and shit. When your daughter grows up and runs away with a talentless musician, she'll scream "and fuck you for all those stupid Dr. Mike videos, dad!" right before she slams the door. I'm kidding! Or am I? Better prevent further exposure to me, just to be sure! - Dr. Mike

[@pennerbenedict4820]

First time I've seen a creator on KZbin not recommend their own videos 😂

[@LukeyD88]

I do cardio 4 times a week and weight training 3 times a week on a PPL routine. I also include a brisk 15min cardio warm-up session just before my weight training to get the heart pumping and body prepared for what is coming next, it is such a great way to psych yourself up for lifting heavy weights and working to hypertrophy. I've lost exactly 22lbs of fat doing this routine because it is sustainable and manageable. The days between each workout allow for rest and recovery. I still have a long way to go but I feel like I am in the best shape of my life, so I really cannot wait until reach my goals.

[@abemartinez9623]

Same. I’ve been doing that 15 mins of cardio first thing. Just to get the blood going and the fats been coming off. I still mostly lift an I have kept all my muscle

[@OsatoOkazaki]

As a woman who recently started adding cardio to a weight lifting routine, I absolutely appreciate this video! Doing the cardio I enjoyed most made it feel fun and not a chore. On top of that, fat is coming off which just makes me more motivated and disciplined to continue the trajectory. Much obliged for the knowledge!

[@RenaissancePeriodization]

Best of luck in your cardio journey! Ugh that sounds meh lollll. Enjoy in any case! - Dr. Mike

[@lawrencereid3457]

@@RenaissancePeriodization I have to do cardio or I get depressed, As in if I'm not fit I don't feel nearly as good. The difference in the way I feel is night and day. But if someone has never been jumping out of their skin fit I suppose they would never know. In any case, each for their own😊

[@OsatoOkazaki]

@@RenaissancePeriodizationYou're not "meh", you motivate me, I am not worthy! 🙏🏼🙌🏽 Seriously, I aspire to be that badass; I'll get there!

[@donaldkasper8346]

I never lost one pound in cardio, which is biking and walking. Does nothing at all for me. Heavy weight lifting, down 11 pounds in last 3 months, 5 months at gym so far, but initially no weight loss. Weight loss in not instant, there was a 3 months lag for me.

[@scottsherman5262]

@@donaldkasper8346 Interesting...I'd imagine that there's more going on here for you. Perhaps when you do cardio, you tend to eat more...or at least differently, in a way which means more calories consumed than when you're just lifting. Cardio does burn more calories than lifting, per unit of time, so the culprit almost has to be dietary. For me, cardio is the extra punch I need to reduce enough calories to keep losing fat while continuing to eat the same as I did when I was just training kettlebell (I started 11-months ago for reference, down 65lbs with a good 5 - 8lbs to go). Also interesting about your lag time, as I lost, by far, at the highest rates in my first 2-3 months, especially the 1st month. Try being more like me...an asshole.

[@jacobdebernardi4385]

Simply walking has been life changing for me. Zero fatigue, in fact it increases recovery. Plus it burns a lot of calories. Hitting PRs like a mad lad

[@donaldkasper8346]

Did walking a mile every day for months and in the end lost not one pound. Long pause then started at gym 5 months ago. 3 months lost zero pounds. Then bang. Must have pooped and peed hard because I am down 11 pounds. Seem to be losing 2 pounds a month. Gym with heaviest bench presssing I can do, now at 175 lb. Pulled right shoulder, or would be at 185 because any lift fail is with the right shoulder just collapsing.

[@jacobdebernardi4385]

@@donaldkasper8346 Whatever works works man, glad that you're progressing. Walking to me is the easiest way to burn calories since it has no recovery cost. At about 100 cals a mile it can add up, especially when paired with a small deficit

[@donaldkasper8346]

@@jacobdebernardi4385 Two episodes of several months walking a mile or more or biking each evening allowed me to lose exactly zero pounds. So I switched over to a gym and got into weight training.

[@justinw1765]

I have a small home gym with a treadmill, some freeweights, and a sliding bench trainer (think late night Chuck Norris Total Gym infomercial, though mine is a significantly less expensive so called "off brand" version, which I also got on sale). I recently re-started resistance/weight training, which I do every other day. During my rests in between sets etc, I jump on the treadmill at a slight incline and between a mild to moderate pace depending on how gassed out I am or not. It helps me to keep track of the rest time accurately while also keeping blood flow and oxygen circulating. Also keeps my body and mind occupied, and probably helps to burn a bit of extra calories. On my non weight/resistance days, I'll do a higher incline and faster pace, and I like to do two different sessions of around 25 minutes each at different parts of the day. If I know I can't break it up, I'll do one 30 to 50 minute or so session. I'm combining the above with in between moderate and major calorie restriction, though some days and periods I eat at maintenance or just slightly below so things don't get too imbalanced. My primary goals are fat loss and increasing overall health and energy levels, and secondary goals are increasing muscle gain and functional strength. No need nor desire to ever try to get YUGE. Too early to say how well or not it is so far working. I feel better subjectively.

[@jacobdebernardi4385]

@@justinw1765 Feeling better is a good sign, sounds like you're on the right track.

[@dollycash5145]

Im glad i found this video. I've been going through it with my mental health the past 4 months and gained 12 pounds putting me up to 236. Ive felt shame for letting it add on quick but now i feel motivated to take control and get down to 200

[@Lovegun.]

5 REASONS WHY MIKE IS THE BEST FITNESS KZbinR..... 1.Actually knows wtf hes talking about through hard work and learning, trying those things himself and on others to prove their effectiveness. 2.Doesnt use his stunning looks and natural top tier genetics to trick people into thinking that his advice was how he achieved it. (And thats not sarcasm, dudes a stallion, and Im a straight dude). 3. Isnt trying to sell me something. And even if he did, itd probably work instead of being a proprietary blend of bum fluff, corn starch and stevia. 4. Hes funny A.F and can laugh at himself, isnt afraid to call out bullshit or compliment legitimacy. 5. He genuinely wants to help people and not just get social media famous/wealthy/clout. Hes basically the anti-Liver c$_t. Shout out to Dr.Mike. The only fitness guy on this platform I listen to/watch. Thanx Mike!

[@danielkanewske8473]

This seems to be great advice even when not attempting to induce fat lose because it supports establishing a healthy base of activity and shifts the focus from using cardio to compensate for over eating to calorie control with a base of activity.

[@rachelmel]

Absolutely!!

[@DeathswingKettlebell]

My favorite is walking. I just love walking around the city, fresh air and listening to playlist of music, or youtube videos, or learning language

[@StMargorach]

I would only do the same at night. During the day it's between 33 and 36c 😅. But offside with airco on a walking machine while watching a show is good enough 😊

[@shay7213]

Dr Mike, you are so right. At age 37, after subjecting myself to brutal cardio sessions I did not enjoy, I simply take walks of a few km daily and at an enjoyable pace - boom! Fat is coming off. In other instances I have been ballooning and deflating, then getting caught in a bing due to deficit and recovery needs in an attempt to overcompensate. To everyone who is watching this, RP has all the tools and info for you to live your best life. Training and recovery is as hard as you make it out to be. Dr Mike, you are a beast . Oss

[@justvibing2497]

Still do stairmaster like cardio that will get your heart going. I do stairmaster and I notice a big difference in energy and heart rate. Walking still good, but you need some type of cardio that gets your heart rate going so your heart can be healthy

[@jon222-r4j]

dr mike is the best Influencer in the gym community

[@brandenpGains]

Can you do a vid on cardio for heart health for people in general but also talk about the importance for people taking PEDs and how that differs (if any) from just doing cardio for fatloss thanks mike

[@ashleyjklein9997]

Huge Fan (Literally) of your videos Dr. Mike. Down 4.5kg and going strong. Love from South Africa 😁

[@porvi8112]

Funny I asked similar question on this last week on the Facebook forum. I play in a rec league basketball once a week, train legs twice a week, and run 5k every Tuesday. So far so good but glad this video came out!

[@sylviarose5665]

I’m new to the channel. I wasn’t always a fan of cardio because I was afraid I’d lose muscle. But I now love jump rope, incline treadmill & walking.

[@franklindcottrell]

Too many people don't think long term. All these guys in their 20s not doing cardio are gonna regret it in their 40s and beyond.

[@DoughnutDragon]

Me in my 20s who decided that sustainability is the most important factor when i got into fitness. I hope I'm alright in my 40s.

[@АклызМелкенды]

​@@DoughnutDragonIn your 40s I recommend you to look into philosophy. After all, everyone is learning to live and philosopher learns to die.

[@brogankelly5430]

Thanks Dr. Mike, been struggling to figure out why i haven't been losing fat, and something as simple as adding a few thousand steps extra will probably fix that. It's the easy things you need to be reminded of

[@justvibing2497]

It's your diet

[@CodyRobertEly]

One of the best thing I've done for myself is change my perception of cardio as means to an end for fat loss to a lifestyle CHOICE. I actually look forward to it now and its really fun to see my average resting heartrate go down 👍

[@Real28]

I did 37mi on my bike yesterday (real road bike, not a stationary) and i feel amazing today. It had a couple hill climbs, so i got some extra heart work in, raised my HR a few times but mostly Zone 2/3. 1300cals in 2hrs. EASY. No impact.

[@Amanda.c91]

Stair master will always be my ideal cardio but I for sure have reduced my speed and intensity. Gives better energy for weights for sure and I don’t feel so dead! Also paired that with stopping the intermittent fasting and eating 5 meals of protein carbs minimal fats all day long and everything has gotten better 👊🏼

[@gingerbayley7831]

Dr Mike is the bestest, fitness genius on this planet ❤ love this guy!

[@silentgrind34]

I set a goal of 22k steps a day about a month ago. It's been going GREAT

[@justvibing2497]

22k is fcking dumb no offense insane amount for no reason

[@silentgrind34]

@@justvibing2497 to be honest you should see how I look now. Well worth it. All I did was walk on a circle for maybe 2 hrs a day. I was on my phone working most of that time. Marketings building my business etc I lost hella weight and gained hella muscle. Now as long as I walk 22K a day I can eat whatever I want for that day. Within common sense

[@geekyboytop]

Best explanation of cardio I've ever heard. Personally I do a lot of walking outside and steady state biking but I do a lot of biking in the summer and I enjoy it. Lifting is always number 1 and I do not let the cardio impact my lifting, the number of calories burned on the apple watch is not that important.

[@kyllllllllle]

I was convinced for a while that getting in 10k steps a day would kill my next-day motivation to get into the gym. Well, that’s why Mike’s point of finding something MAINTAINABLE is so key. Even on my leg day or on my rest day, I’m dragging myself back to the gym to make sure I get in those 10k steps and to my surprise, I ALWAYS feel better after that walk and it doesn’t impact my ability to lift the next day. Just don’t go ham!

[@Juggernaut-fg2up]

Why go back to the gym to walk, why not just go outside and get sunlight that we all require

[@JoeyMo973]

I notice my energy levels are up higher when I'm doing daily walks as compared to when I stop for a few months

[@edwardlawler9487]

Walk outside screw the gym make it fun make it a lifestyle

[@ImUrZaddy]

@@Juggernaut-fg2up true going to thengym just to walk on the treadmill is top notch soy boy behavior

[@silentgrind34]

I agree I set a goal of 22k steps a day and even on rest days it feels great to get them steps in

[@isaacbritez9569]

What i love about Dr. Mike comedic comments is that i never spect it, gets me every time.

[@jstr808]

I do 15 min bike, switch to 15 step mill, jump to 15 elliptical, and finish with 15 min incline treadmill. Kill an hour and NEVER get bored.

[@cactusladysouth1000]

OMG I came across you videos while strolling on you tube health sites. You are cracking me up......way to funny and so down t earth, real pleasure listening..... you have brightened my day. Thanks.

[@AdamScottfit]

Great video. That's what people forget, you gotta go for the option that taxes your recovery the least. I usually do at least 2-3 very long walks (2hrs) a week and then 2 30 minute session on either an incline treadmill or a stairmaster a week.

[@N1120A]

Something like that 50-70% of Dorian Yates' cardio was walking his dogs, and he was known for condition.

[@ccclaw13]

I'm doing something similar while dieting but only half the time. So a couple 1 hour walks with a 50 lbs rucker. And a couple 15 minute elliptical sessions. Seems to be working great. My job also gets me 7k steps in 4 days a week

[@AdamScottfit]

@@ccclaw13 sounds great. Acheiveable and low impact 👌

[@AdamScottfit]

@@N1120A pretty amazing!

[@ok_teachme]

Dude, you blend information and jokes so well that it makes me smile at people randomly. Thanks for making me look like a weirdo Doctor.

[@MostlyCloudy]

Daily 30 min walks are perfect for me. I try to get more steps in throughout my day and add a cardio session here and there that's a tad bit more intense. It's enough to keep my weight loss on track. 😎

[@Magic_beans_]

Plus if you’re walking outdoors, that seems to be good for mental health. One reason may be the “optic flow” of things passing by as you move, which you can replicate on a treadmill but not exactly. And if you ever want to go harder on the walking, you can pick a route with more hills or throw on a backpack for added weight. Even five kilos can make a big difference.

[@MostlyCloudy]

@@Magic_beans_ I do very much enjoy walking outside. My office has a park in it that I use. It's perfect, AND I do utilize the hills in it to help train my calves and ankle joints while upping the intensity. 😎 I have an old ankle injury from a break/surgery, so I used those hills to strengthen my ankles. Now I'm less clumsy and my ankles are much stronger! 💪

[@justinw1765]

@@Magic_beans_ In our small home gym room, we have the back wall painted with special paint as a projection screen, and have a projector set up so that when we use the treadmill, we can walk along with nature hikes or the like. Course, we prefer the real thing over that, but we live in an area that gets pretty hot and very humid in the summer, and so we tend to do the most outdoor walking and nature stuff from fall to mid spring or so. (Very occasionally it gets fairly cold in winter, so we'll hop back on treadmill). My spouse is the one that primarily uses the projector stuff and the treadmill. I use the treadmill some, but I do more of a resistance/weight training overall, and when I do use the treadmill, I tend to just listen to music.

[@calebstevens4658]

This is easily the best fitness channel on youtube.

[@alexzabiuk1361]

Lifehack: get a dog if it's feasible for you. He's a furry little cardio partner that won't take your house and kids. And I can't say no to his face when he wants a walk. Ive always been a regular gym goer but when I got a dog I finally started doing cardio regularly enough to get some solid fat loss without impeding my lifting

[@Zero2Jero]

I tried this. The little fur ball laid down after a km. And i had to carry her for another 5km. Good cardio + weight training

[@deannadolan5119]

My best results cutting came from five days of weight lifting and one day of road cycling. No long rides or speed drills. Zone two on a short ride was really helpful in hitting my goal. I'd definitely say that my gains will be better in my next bulk using the RP app because even following the KZbin channel has helped me tweak some exercises to target the muscles more effectively. So, from the 1.5 cheerleader section, thanks for creating such valuable content.

[@tomfoolery3037]

Love seeing a video like this. It reassures my decision to turn my gaming addiction into a positive. I invested in a compact treadmill and walk while playing video games. Makes boring cardio into something fun.

[@RenaissancePeriodization]

Way to go! That's cracking the fitness code right there! - Dr. Mike

[@ButtmanAtHeart]

@@_ballerbecause even real men need to have fun. If all you have time for is gym or games and you can do them both at the same time, thats a freakin win brother! And it makes cardio fun you can’t lose! 😁

[@ButtmanAtHeart]

@@_baller well if you’re doing cardio and video games at the same time for hours on end, chances are you’re gonna be shredded and chicks love shredded guys. Maybe not muscular but shredded. And as long as you’re shredded women will dig you

[@testicularhypertrophy]

You can actually play video games and still pull bitches. Crazy, I know.

[@justinw1765]

@@testicularhypertrophy Speak of the devil..Henry Cavill.

[@carastone3473]

My favorite cardio modalities: running; brisk walking; boxing, kickboxing & other MMA-inspired workouts; and also HIIT/MIIT bodyweight workouts.

[@boranbkk4270]

“Boxing KB & MMA inspired workouts” I thought we were talking non stressful cardio here? Combat sports involve some of the most brutal and intense training out there.

[@pelagicprincesses6123]

Training for a triathlon with my little girls! Great way to jumpstart fat loss for summer

[@alexanderthegrape5370]

Im 46 and have been walking for 43 years and I can attest that cardio is good for you!

[@smnt]

Bro, I love you so much. You have such a great attitude and give out so much important info for free. You the best

[@danielalbers5173]

Love all the sensible tips here Dr. Mike! Though anybody who swims will be the first to tell you kicking for cardio is NOT a chill thing, kicking in swimming is death and so fatiguing. Chill freestyle and breast stroke is where it’s at for long distance swimming

[@epictetuscasanova]

Love your vids man. Not going to lie, I like how calm you present everything and yet keep the info accessable

[@RenaissancePeriodization]

Thank you! - Dr. Mike

[@ButtmanAtHeart]

@@RenaissancePeriodizationyour humor makes the videos super entertaining as well! Keep it up!

[@songweaver611]

As an aerobic instructor who used to teach 12-14 classes a week, I can attest to what he said. I hated my life, gained weight, was always tired, and started to completely despise what I used to love.

[@youngsuit]

this is why it's so important to establish your goals. i HAVE to do sprinting and plyometrics because my goal is tennis performance. but if i just wanted to get as lean as possible without losing muscle, walking or playing sports would be my way for sure

[@jeanpauljeanpaul2530]

You need to stay strong..don’t get too lean, your dropping muscle too. I’ve realized this now that I am a 5.0 tennis player.

[@youngsuit]

@@jeanpauljeanpaul2530 i get what you mean but i look at guys like medvedev or hurkacz and how scrawny some of these guys are now and i wonder how much it needs to be. obviously these guys are stronger than they look but i'm still surprised.

[@MrGchiasson]

I've started swimming laps, walking 2-5 miles per day...and weights..ABs workout. Reducing some body fat...nice seeing noticable results.. Keeps me going.

[@darjr]

A row machine has been amazing for me.

[@micaheldey1981]

That’s my favorite aerobic/cardio. I can easily stay in zone 2 and can increase effort depending on how I feel. I added a weighted vest and every facet of fitness has increased.

[@natecollison8331]

I get great steps in walking to the next neighborhood and great stretching looking into windows. I shred outside them houses too.

[@franklu2297]

Mike's jokes are hit or miss for me, but the volume is so high that some of them hit hard and give my core a real workout

[@RenaissancePeriodization]

That's the deal with my comedic style. Most of the jokes flop, but now and again I hit a good one! - Dr. Mike

[@makisxatzimixas2372]

To anyone reading, I strongly advice doing the elliptical on level 10-16. It is like running, but without the joint stress, and for some reason twice as easy. I started it as a warm-up method, but it has gone to the point where cardio has become my priority and I don't care about the weights anymore. KZbin for some reason is undermentions it, but I'm telling you, it's phenomenal. Thinking of running a marathon is a few weeks.

[@SteveJonesOwnsDSP]

I like the explanation of the diet doing most of the fat loss work, while the cardio is just that bit extra. Like they say, 'You can't outrun a bad diet'.

[@jacobsolliday8017]

Last time Dr. Mike told me he was coming at me super hard, I needed therapy for five years. I still cry sometimes.

[@PhillyGuy-ob4co]

Perfect timing for my lunch consisting of 2 bacon cheeseburgers. Ready to learn how to optimize fat loss!

[@chrisfrench9257]

Stationary bike, incline walk on the treadmill and a slightly forward leaning elliptical are my favorites.

[@AnxiousCowboy]

doctor mike blinks harder once every 4.5 blinks on average

[@izzaacalley]

I too get lost in doctor mikes eyes while watching these

[@andyblakeley4575]

Snorting your Adderall again?

[@AnxiousCowboy]

@@andyblakeley4575 remember throughout childhood when your mom had you boofing flintstone chewable vitamins everyday

[@EndGenocideNowinPalestine]

Just blink real hard at that Uber driver instead 😂

[@blakelandes]

Is blinking considered lifting or cardio

[@BigSparky1316]

I just did 3 months of a heavy cut really low carb and stairs ed for 30 minutes and my knees are completely destroyed and i got super stringy but i lost the 55lbs from being off of bodybuilding for 2 years. But now watching these i started doing elptical which helps the same for me and eat much more carbs and totally look much better. Its looks like more of a recomp now instead of falt and stringy.

[@Henryskater15]

This video is exactly what I needed!!! Hell to the yesss!!!

[@zackmason.fitness]

This is gold. Lifestyle changes > cardio to undo what you eat

[@DJ-he1zc]

On Feb 5th I decided I would walk around my neighborhood 10,000 steps or more everyday - somedays I hit over 12k steps and I haven't missed a day since I began - but there is no way to hit that 10k steps in one hour and I walk pretty briskly at 120-140 steps per minute .This was the crux of a debate I had with my friend who is a nurse and her cardiologist husband . When ' medical advice' states to find good health is to try to walk 10k steps a day -what they are essentially telling you is to exercise 75-90 minutes a day to hit 10K steps and yes I know this will differ between age groups , the general health of the person , etc .... If 10 k steps is the goal and we can kind of agree that 120-140 steps per minute is a good but not awesome pace then do then the math (130 steps x 60 minutes equals 7,800 steps .. If you are with me so far (lol ) then WHY is the medical industry telling us 150 minutes a week of cardio is enough to keep you healthy ? That is barely 20 minutes a day . I would LOVE to read your thoughts on this subject .

[@nigelbranch9634]

Unless you are very sedentary you will probably get at least 5000 a day without doing any formal cardio at all

[@justinw1765]

When I used to work at Amzn warehouse as a picker, I probably walked like 100, 000 steps a day. Tended to walk fast to very fast for most of the 10 hr shift. Definitely lost weight, but my feet were often sore, especially when walking on the 1st floor which was hard concrete. Wasn't a fan of the job overall, though I did appreciate the physical activity for the health aspect. But didn't like being forced to work overtime at holidays etc (and again, my feet were often sore much of the time and it could get very boring). But I wouldn't mind it as a part time, like 20 to 25 hr a week job to supplement more independent gig work where I am more or less my own boss and make my own schedule (do handyman work, deliveries, and adult beverage tastings).

[@wendyliu1073]

This is an old comment but I thought I'd respond anyway because there are a few misconceptions: Firstly, 10k steps a day has never been a medical recommendation but a pedometer company one. Secondly, 150 minutes per week of cardio refers to your heart rate being in the cardio or aerobic zone. This is 70% to 80% of your max heart rate, which is around 140-150 rpm. It's improbable that walking will raise your heart rate anywhere close to 140-150. If you walk 90 minutes a day at a heart rate of 100 rpm, none of those minutes count towards the 150 a week.

[@ConstantGardener-q9q]

This is sooo helpful and makes so much common sense.

[@KongQuestCo]

Anyone else watching this on a treadmill? 😂

[@a1aesthetics]

Yes 🤣

[@jgoldian47]

Elliptical here lol

[@TheMakki]

Always

[@jaredray7001]

Bout to head that way

[@loljk9443]

Me!

[@StMargorach]

Ha! Sweet! The only thing I do is the elliptical and swimming for cardio. I always add cardio on the end of my workout if I have the feeling I want to run home or up the stairs. I will get that energy out with 10-15 minutes of really intense elliptical I love it

[@rickharris275]

Was watching multiple videos trying to put this information together for myself, here's Mike throwing it out for my viewing pleasure....I see you Mike, I see you...

[@raulvasquez807]

thanks Dr. Mike. Great info and entertaining to boot

[@tieiatalks]

His jokes are hilarious 😂

[@ITAesthetic]

Jiu jitsu is the only cardio you need, right Mike? 🤙

[@DILLIGAFFB]

Correct

[@RichieDavid83]

Great advice! I do full body 3-4x a week and 20-30 minutes of cycling on my off days. Throw on KZbin and Im good

[@stephen686]

"Or having friends at all, in my case" This actually made me bust out laughing hahaha Oh Mike, i'm sure you have lots of friends lol.

[@stephen686]

@@_baller what the actual fuck are you talking about? lol I guess that depends on how you define friendship i guess.

[@MattBitz]

Biking is my favorite cardio. Great way to set your own pace and mix it up every now and then.

[@mert111]

Hey billy bob

[@GPalango]

HAHAHAHHAHA

[@drakowithadraco]

I think I can attest to this and a lot of it is attributed to balance. When I started Muay Thai, I was losing some weight but it was really slow. I realized I was burning way too many calories so it made sense that my body was holding on to whatever fuel it could as a survival mechanism. Then when I started eating a lot more, that’s when the lbs started shedding. I also saw similar results from just walking. I was in Japan for a month where my diet was unintentionally better but I drank a lot everyday. I walked 10k-20k steps a day and lost 7lbs. My jeans didn’t fit by the end of the trip

[@ArunasMi]

Is there any difference in getting my 10k steps walking slowly looking at the birds and stuff and looking at my BPM every 10 seconds trying to hit the 'fat burning' zone

[@martinshoosterman]

So in general the amount of calories lost is almost entirely dependant on distance, if we are comparing walking to running. The actual difference is that running a 10k burns about 1.5 - 2 times as many calories as walking the same distance. The problem occurs when you are tracking steps rather than distance, because walking a 10k is going to be significantly more steps (in most cases) than running a 10k. I think the point though is that you don't really need to be so precise. especially if most of your caloric deficit is comming from eating less. Just making sure your overall activity is staying somewhat consistent is more than enough.

[@likemy]

you burn fat over glycogen most preferentially the slower you go. If it's not fatiguing you (carrying over to your workouts) and you're steadily losing weight, you don't need to overthink it

[@MrBnaan]

bro what?

[@Zombiefruit]

Mike (and this channel) are the absolute best. Unrelated, I would like you guys to find a medium/mild monetization approach for your programming (in addition to the app). It's just so expensive but I'd like to give back to you guys and support this amazing content.

[@MyNameJeff..]

Boxing > any other cardio.

[@grgthybt]

Boxing is the best thing ever I swear

[@JoseDiaz-hu9zj]

100% agree.. I’m damn near 40 now and have 0 desire to actually box someone in a ring but once or twice a week in the evening I do 6-8 rounds on my heavy bag, followed by battle ropes and KB swings… to go with 4-5 days a week of weight training and trying to get 8-10k steps 6 days a week… The bag work gives me a great HIT cardio workout even if it’s just 1-2 times a week 15-20 min it’s crazy how much and how fast it builds up your endurance… I also feel like it keeps my hand eye coordination sharp… And best of all my joints don’t hurt the next day…

[@ricky5369]

finding the cardio you like is by far the best advice. I used to be a runner and LOVED IT but stopped when I start lifting weights because it's impossible to do both well. I did walking for a while which was enjoyable. I tried the bike for a bit and hated it, so I stopped doing cardio for a while. Then I found the elliptical is super fun and burns insane calories! Swimming can also be fun. The rowing machine is nice for short distances, but you can't do it for a long time. I highly recommend doing the elliptical, and bringing headphones and watch youtube. I never listened to music when I ran because it was for track and cc, but now it makes going to the gym fun. The elliptical burns an absurd amount of calories for how easy it is, unless my machine is way off. Enjoying cardio is the greatest feeling in the world. It's really important you like it and keep doing it and there really isn't a bad form of cardio, they all are pretty good

[@rogerhagen305]

Ellipticals are notorius for overestimating calories, you can maybe divide calories on screen in 2. But I agree, elliptical with hard resistance is good training.

[@ricky5369]

@@rogerhagen305 are you sure about that??? I would think the elliptical is the most accurate aside from the bike. Both the treadmill and especially the stepper allow you to lean on the handles. I put in my accurate weight every time, and it measures watts (I'm in grad school studying to be a physicist). Where on earth did you get that divide by 2 number??? Even if it was accurate, there is no way dividing by 2 as a rule could be accurate, the whole point is variation. Could you please give an explanation/evidence? I will look it up

[@tay45826]

walking on an incline of 15-17 at a speed of 3.7-3.9 is my jam, been doin it since I was a teen! I'm currently doing it 5-6x/week for 30 minutes and lift afterwards. couple that with a roughly 500 cal daily deficit and boom the fat is just melting off without it feeling tough at all 🥳

[@jonathanbalsam3282]

3.7 is so hard to stay at for 30 min. Good job

[@grrreatdays6788]

Love these videos, comical and straight to point and great tips thanks keep em coming !!

[@Simon-talks]

Rule #1: wear Richard Simmons clothes when doing cardio.

[@darjr]

Is it even cardio without this?

[@pacificwhim]

I alternate Stairmaster intervals, a kettlebell circuit, heavy bag work, and rowing machine. I get variety and a blowtorch workout that doesn't fuck up my knees.

[@2jmajjic]

Anyone else watching this while eating a donut?

[@c6q3a24]

I have a small problem where I am enjoying the cardio TOO much. After a few months of consistent strength training, and indoor rowing + indoor cycling for cardio, my cardio performance has massively increased. But my problem is that I really enjoy the improvements (especially on maintenance calories) so I'm working harder and driving those speed/power/HR etc numbers higher and higher because I can, and it's fun. I'm am a simple man, number goes up = happy. I'm guessing I should deload cardio when my total fatigue gets too high (e.g. end of mesocycle), and also be a little more disciplined and keep my HR down in a medium-low range, most of the time.

[@619mom8]

You’re amazing I love all of your content so diverse and direct! I gained 38 pounds I’m trying to get it off well now I know I need to get it off I haven’t really tried...You are pushing me I need to do and it truly is simple it’s just hard to do

[@James.B.Russell]

Based hot mom ❤️

[@tankspl7]

Zone 2 training (concept2 rower) for about 30+ minutes a day seemed to work for me along with diet. (loss of 36 #s). I added strength training once I lost the weight, so far lost 9 lbs of fat and gained 9bs of muscle in the last 3 months (based on monthly DEXA scans). Increased calories by 400 and added 1gr of protein per # of body weight last 3 months as well.

[@mingus445_gaming]

thank you for inspiring me to row

[@harryclark36]

What has helped me with my weight loss is to do a mix of resistance tanning (bycep curs bench press and upright rows) and cardio (water rowing machine with 30min programmed, at highish intensity ) i.e one day cardio and one day resistance training, with one day of rest where I do 3hr HEMA fencing sparing/ classes. I find the variety goes a long way, and I am finding that I am not burning out as fast when compared to when I just did cardio.

[@soundboy89]

I think one exception to "45 min to an hour of cardio, 6x a week is the most a person do without causing a lot of fatigue and muscle loss" is if you do very low intensity cardio for long periods of time. I recently got a standing desk and and an under-desk treadmill, and feel like I discovered the best life hack / cheat code ever. I walk at a chill 2 mph for 2-3 hours a day while I work, and every day I'm getting in 15-20k steps, burning 400-500 calories with little fatigue. I just eat about 200-300 cal below maintenance, and can easily get to a 600-700 calorie deficit daily. I lift regularly and eat enough protein to prevent muscle loss, and I'm good to go.

[@jonathanohnona9191]

Hiking. Or walking on treadmill on an incline with weighted vest or backpack. Try 2mph at steel incline with a 40lbs backpack.

[@efitwithnick]

Bonus lesson: When and how to smile. Thanks!🙏

[@tyunboy]

I started my fitness journey just shy of 2 years and I've been pretty happy with the progress made. From literally just walking around my neighborhood at the very start, today I'm consistently walking 3 miles, running 5-8 miles everday (20-25k steps a day) and lifting 6 days a week. I'm an intermediate level runner and lifter e.g. my best half marathon is 1hr37, highest bench is 245lbs, deadlift at 365lbs, squat at 275lbs. Sadly it seems gains in both fields are starting to become abysmally slow and/or stagnant. I'm also hovering in the 14-16% BF range so I'm not particularly lean either. I'm kinda just feeling stuck so this video was helpful in reminding me of my body most likely adapting to all my activity and that I need to make adjustments.

[@aesop2733]

15% is pretty lean no matter what anyone says. What does your nutrition and recovery look like? I think you may be overtraining. Mike Mentzer's many wisdoms may be of use to you.

[@thunder5x]

I agree 100% with everything you said. I've lost 90 lbs in the last calendar year.

[@slendydie1267]

To me cardio for the past month has been some bike, some rowing on the ergometer and table tennis, some basketball and today football. I got so tired kicking the ball but it was so fun. Works perfect for me because I have THE lowest NEAT I've ever seen in any person ever.

[@ednatepezano9913]

“Billy Bob” hahah just starting my fitness journey and your videos are really helpful! Totally changing my perspective in many areas. Thank you Dr. Mike!

[@whothetechknows]

I used to run track in college and for years before that in high school and middle school. Running is something I can't stand. Believe it or not. And I don't think it's the best for fat loss either. I have found over the last few years that the best training that I can do when I want to lose that weight and keep it off is to do circuit training with weights. I'm not always using the heaviest weights because I'm not an overly large guy, but there is something to that one set to the next and then increasing that. I also feel better and my joints feel better. I'd love to hear if you have any workouts for older guys like me who do that. Older guys meeting in their forties.

[@Lil_warner]

Thanks for the advice im a guy thats big on cardio but im ALWAYS grinding it out on the treadmill & i think its starting to fatigue my legs too much 💯

[@giureaalexandru3423]

This is epic. Thank you for your helpful analysis.This is an honest explanation, valuable- this makes 1000 movies about fat loss.Greetings from Romania

[@davidzubkis]

Dr. M - You noted that lots of cardio (and I assume increased activity levels in general) can lead to reductions in NEAT - but what about all the interesting research in the last few years on energy expenditure that suggests metabolic adaptation goes beyond NEAT and that your BMR is downregulated by 30-90% - potentially completely offsetting the "added" calories burned from cardio/activity in adapted inviduals? Appears to be solid research and the studies are high powered, but I who knows what my lying eyes tell me. Would love to see you address this stuff. Awesome information as usual!

[@liyatle]

This is gold and i love you so much ❤ this is so well thought out and practical. I wasnt expecting practical from a guy your size.😅

[@premiumm1260]

I'm finding this informative, I'm trying to lose weight and have done so quite well, however this makes me look back on how I do things. I have been doing HIIT as Cardio, tried to do 4-6 cycles of 4 minutes, as I feel desperate in losing weight. I've done ton of research that suggest doing 20 minute of HIIT is enough a day and to do only 3x a week but have been mostly ignoring them. I wanted to look lean, if not shredded, just have some muscle definition on my body at the end of my fat loss. I've expended more energy daily whilst still figuring out my food intake (I mostly take small amount of food however I do not move much daily) I'm not entirely sure as to how to incorporate the weight training as of yet but hopefully will find out more as I go through my weight loss journey one step at a time. I will use this as a foundation and try to build up I was 90-91ish Kg around Jan and today hovering at 85kg, I feel desperate to lose weight faster which causes me lots of stress.. Moving forward i hope to try this suggestion. incorporate some muscle training in between. my current goal is 80kg which I'm hoping to reach by end of march or mid april. Great video Reason I'm writing this is first: to collect my thoughts on thinks I took and can look back on after watching this video Second: to build it into a viable regime that I could do and set goals to.

[@r.pinheiro549]

I really like walking outside and biking! Dancing too! I am going to take swim lessons too!

[@wassera9093]

I have an Samsung watch for tracking my steps. I do 20k+ steps a day while seated. Guess my job. On a serious note, man i wish I'd found something like this channel, as it is now, about 5 years ago. It would have saved me so much frustration and pain.

[@JustinCupler]

I found my perfect cardio for me. I do 2-2.5 hours of fast walking (3.5 to 4 mph) at home. I put on a good movie and pile on the steps. I usually burn about an extra 800 calories a day doing this every day of the week. I love it. The best part is my stamina is super high. Sadly, I can no longer run due to joint issues. I am hoping all this walking will eventually get me back into a light og at some point.

[@classicscollector]

I love this channel and this video was really helpful but kickboards can really irritate a sore shoulder if you have your head up out of the water while holding the board out in front. I suggest treading water with a kick focus or kicking on your back while hugging the board to avoid irritating shoulders! -retired college swimmer