How To Use Cardio-Based Workouts For Fat Loss, Endurance, & Stamina The RIGHT Way | Mind Pump 2375

00:00 Cardio is terrible for fat loss.
02:30 Cardio can be used as a tool to turbocharge fat loss the right way.
03:24 The misconceptions surrounding cardio.
Cardio 101.
06:02 #1 - Do appropriate cardio.
13:17 #2 - HIIT vs steady state.
17:20 #3 - Watch your performance.
19:53 #4 - Always incorporate strength training.
21:40 #5 - Diet is paramount.
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[@MrWatufaka702]

I was watching this on my iPad with my AirPods. Didn’t realize my AirPods weren’t actually connected to the iPad until the end. Turned to my wife to apologize and she said, it’s ok, now I know why you always listen to those guys. 😅

[@A.S.R]

Things that never happened

[@DethrowDestruction]

Yeah right I’m hard of hearing and would notice this pretty quickly 😂

[@_brocklee]

After years of trying, I finally got a coworker to listen to Mind Pump (and ditch the scale/ reverse diet/ strength train) and she is FINALLY starting to make real progress! She has GAINED weight but she LOOKS leaner. It really works guys!!

[@ryandeffley7652]

My cardio choices : 1) Heavy sled 3x p/wk after full body lifting. I'll do one min with two min rest for around 10 min total. 2) Continous stair climbing for 30 min 2x p/wk on non lifting days. 3) Walking 15-20K steps every day year round. Being active outside keeps me sane. 💯

[@aweimoleayopeter6960]

This is brilliant... I love Sled push and pull for sure.

[@ryandeffley7652]

@aweimoleayopeter6960 - It's amazing how well you can maintain endurance with minimal work done consistently. Just 30 min of total sled work per week and stairs 2x per week keeps my vo2 max high. The real key to health and longevity is a ton of daily walking. It doesn't even feel like "cardio" but is so damn good for you, and it feels great just to be outside.

[@codyjosephbennett95]

Just a few big cardio guys and their podcast

[@user-bc5pr2hu6f]

I used to run, I always hated cardio. I do HIIT twice a week now and muscle mommy. Took 5 weeks before I started to see changes.

[@Raumance]

You have to be in elite shape to run at zone 2.

[@terrywbreedlove]

Cardio is great for the most important muscle, the Heart.

[@marlowalker122]

I was initially intimated to listen to this podcast but I’ve recently started my journey in strength training, nutrition, and increasing my metabolic rate. My mantra is “trust the process” as I practice patience for optimal health and strength.

[@cjwilsonchi]

Hitting a plateau with my weight loss. I will cycle in cardio now. Thanks for the advice.

[@kyle.plattner]

This message has been so transformative for me. I was the guy that was doing 2 hours of cardio and couldn’t figure out why nothing was happening. So incredibly grateful for Mind Pump! You guys are the best! Thank you.

[@kanoabuilt]

Aloha Mind Pump, Thanks for making us better physically and mentally everyday!!! 💯

[@Noahtherapper]

Wassup HYN 🤙🫡

[@harkkyn]

Rucking with weight is one of the core things I do for steps and cardio especially if you're walking in hilly area's. It's a great way to build strength and still get a leisure walk in with no downsides.

[@sandradania6021]

It was good to hear the nuance of how and when to use cardio. That's why I love this show. Not as simple as weights good, cardio bad. Thanks for the attention to detail!

[@getkoolentertainment2299]

Every time I'm thinking of a topic or telling ppl some of the knowledge I've learned about fitness from you guys; yall pop out with a new video discussing it. Always bringing the heat 🔥 much appreciated fellas.

[@2.0mommy]

Week 6 into my strength training journey. I absolutely hate cardio and have avoided it for a long time. Never heard of cycling cardio, always learning from you guys. Thank you!

[@pbakewell3313]

education is important but listening to Mindpump is importanter!!

[@matthouse1283]

Love the opening, you guys got me to focus on nutrition over cardio a couple years back, and the long term weight management has been so easy since! Many thanks 🙏

[@cherylmaxon723]

Love all you guys and all the information you give out!! Thank you for sharing your knowledge with us all!

[@2ndstreetmarvel]

💪🏿As a cyclist, I always look forward to these episodes for additional ideas to improve, when I know the answer for me is; DIET. Clean it up a little, track protein.

[@drip369]

I know you're happy for this one 🤜🤛

[@resilientbodies]

such a good segment. 👏🏼

[@ktbird1869]

Another very useful podcast fellas!!! You have all inspired me so much!!! Your knowledge always succeeds in educating us to strive for our maximum output in our workouts. Thank you so much for all that you guys do ❤

[@Gainswithgator]

Thankful for all the information you guys give out! 💪🏽

[@jonathannavarro3749]

What you guys are describing about going backwards in fat loss with too much cardio is something that I’ve totally experienced. Kind of thru me for loop. Wild. Appreciate the content!

[@jenc6965]

After focusing on just walking and strength training for a while. I'm going to throw in these tips 🤞🙂 thanks guys! your advice hasn't let me down yet❤

[@ericbeaudoin7818]

I need this giveaway! 50 year old coming back to training. Dad who needs help! KEEP up the good work!

[@Christinelsa]

BOOM! Thank you for doing this, I trust no one more with this information! I’m a recovering cardio bunny and went a little too far in the other direction strength training. I’ve noticed my cardiovascular endurance has slipped a bit but don’t want to just get back into old habits. I’m an almost 38 year old mom to two young athletes just trying to keep up! ❤

[@lindseyramirezzz]

This is all so refreshing to hear. I grew up with a mom with body image issues and she constantly drilled me about doing cardio ONLY and it just never felt or sounded right to me

[@amazonorchid1321]

Same. My mom would buy aerobic workouts on VHS. Any kind of strength training (even curling bottles of water) she would fast forward over.

[@tankanstein5125]

Really interested in this episode. As someone who did lots of cardio and then trail running I've learned so much about strength training and different ways to produce adaptations from Mindpump. I always struggled with maintaining strength in the past before switching to primarily MAPS programs so very interested in their take on how to use cardio and endurance training

[@cammedina6871]

Love expanding my knowledge in this field with your guys podcast! Thank you for always fueling my passion for fitness!

[@MindPumpShow]

@cammedina6871 Winner! Please email: [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@ppgcynb]

Keep up the good work guys 🙏🙏🙏and thank you for reminding us to to incorporate this to our lifestyle rather adjust our lifestyle to this 🎉🎉

[@stephanielux]

Glad you are discussing this topic today. Was just thinking of emailing you a question about!

[@chrisvozzo6798]

Thanks!

[@chrishoppe2714]

Hard part is, all the sports I love require endurance and stamina blended with strength. So I'm 3-4 days a week incorporating cardio and lifting the same. Some of that cardio may be mnt biking, trail running, etc.

[@leannebahuaudbradley569]

This topic was on my mind!! I was wondering about steady state vs HIIT, and frequency. I’ve After 3 years of seeing progress with only weights and small amounts of walking, I’m adding in cardio for the next 3 weeks to lean out before my 40th birthday 🙌🏻🙌🏻🙌🏻

[@jcxcc5887]

The episode we have all been waiting for 😏

[@kellyharper5560]

Going to start incorporating some cardio see if I can get out plateau. Ty

[@johnnylindsey7005]

Love the tips guys

[@angelinelee1962]

Got it! I leave a comment now for MAPS Anabolic Advanced!

[@amritpalsingh9384]

Best YT channel for fitness information

[@cjzumbado]

Love this!

[@heatherbuchanan8687]

Luv you guys! Great content fun and smarts!!! 4:13

[@lanzadavid]

Excellent episode guys, thanks! I'm on my third phase of MAPS Anabolic right now, and this week I just did two workouts and realized there are 3 lol. On it next week. Unless I get MAPS cardio for 50% off 😁

[@awesomeMKB11]

Love running, in addition to strength training of course. But now I’m wondering if I need to evaluate my form

[@garymcfadden584]

Keep up the good work, 💪 yous dudes are awesome 👊

[@chezzanna]

Cardio definitely has its place. Although not my favourite thing I still do it. My younger self used to only do cardiovascular 😮

[@harleedeluca]

Like always super helpful. I cannot get over those stashes though ha ha

[@AnthonyPablo-cx7cs]

I hurt my shoulder on my last day of maps anabolic pre phase.. I’ll probably be out for a few weeks and I’m listening to this so I know how to introduce cardio appropriately

[@Camposchris727]

Great episode!

[@Local.Service]

Awesome!

[@xAldinho10x]

This dropped at the right time. Just when I’m trying to see how to add in cardio to my workouts

[@hdhshagfud]

You guys are awesome

[@master2222]

Riding a mtb OUTDOOR is so good to my heart & soul. I ride a bike 3 days a week (t/th/s), and strength training on other 3 days (m/w/f). I ride a bike 30 minutes if I ride at heart rate zone 3-4-5. I ride a bike 45-60 minutes if I ride at heart rate zone 2-3. 🚴🏋️For me it's so hard to get enough protein each day, 1g/lb. I eat clean diet, I hope, it helps.

[@Bobbys715]

I agree, if using cardio as your main workout to lose fat breaks down muscle. I add in 3 20 min cardio sessions a week to accommodate to my lifting program

[@skyharter5974]

This video is so helpful to help my Girlfriend get her summer body, Thank You!!!

[@lawrenceberny4490]

Should’ve got Sam sulek as a special guest

[@tytheguy8]

Loving maps anabolic so far! Would love maps anabolic advanced too…

[@serifir8663]

Not me finally excited to have caught an episode within the 24h of it dropping only to hear no announcement of a free map program 😭😭. Anyway guys recently discovered you keep up the good work!!! 💪

[@lukeB5519]

I am an endurance athlete/ marathoner here looking to get faster and stronger. I am currently using Anabolic 3days a week. As I get closer to race day, I plan to decrease the strength training to 2days (12wks out) and 1day (6wks) out. Would you recommend I use Maps cardio for marathon training, or do you have a Maps marathon training? What are your thoughts on hybrid training? Keep up the great work!

[@95Baileyd]

52 here and fighting post menopause effects on my body. I’ve weight trained since my 20’s sometimes more consistently and periods of no training at all over the years but still trying to figure out the best formula for me I’m at about 25% body fat. Not a good measure just a scale that gives a reading - I really would love to get to 20%

[@cristinaluna6630]

Cardio for me is more for mental health these days. I like to run.

[@cottonaw]

Looking to add more cardio in my workouts so that I'm not so gassed during men's hockey league games.

[@ILiftForFun]

I had commented about this particular subject on a video, which pertains to the cardio and the best ways for fat loss because the trainer approached someone’s fat loss journey as having to need running when the guy was clearly at 300 pounds and didn’t need running specifically at that time if he was already training strength with weights. Just my thoughts.

[@tmi9885]

Hey guys, I have been asking for a while if y’all could give a list of all of the exercises one can do to hit everything that a deadlift does. I have been told by a spine nurse practitioner to not do deadlifts because of spondy in my lumbar. I’m 29 and I started Anabolic back in October of ‘22 and had to stop in March due to the spondylolithesis starting. Barbell Medicine has a couple of articles stating that one can work up to deadlifts and even work up to their previous weight after proper rehab. For the meantime, as much as I love deadlift and how strong I feel, I need to set the ego aside and not do it for the meantime. Because deadlift gives you the most benefit for the exercise, I know there isn’t one thing I could do to come close. Would y’all put a list out of all of the exercises that can cover the bases that I can do instead so I can still get the strength, health and aesthetic benefit of a deadlift until I can safely go back to it, please? It would be greatly appreciated for myself and for others as well. Thank you.

[@ShaunaLivers-ro7cj]

I have questions.... too many for this comment section lol. On the last video it was about doing several sets of the same compound exercise. How many reps are in a set? Second, when doing certain exercises like sumo squats or hip thrusters, I noticed my hips click a lot and I fear I am going to injure myself if I keep going. Would it be best for me to lightly stretch that area before or after the work out or is it better to stretch that area on a day I am not working on my glutes and legs? Lastly, I find it SO HARD to go past 100g of protein a day. I am keeping every meal or snack I eat with at least 30% of it being protein but It is hard for me to get enough protein in without substituting some of it with quick fixes like protein chips, bars and shakes. Am I doing something wrong? I love you guys, I enjoy every video, I wish I had found you all 8 years ago because I know if I did, I would have been at my goal already. I recommend you guys to every TikToker I find who posts work out videos and to all my friends and co workers!!!! Keep up the amazing work and enjoyable videos.

[@santyv9466]

Just 2 scoops of Whey gives 60 g of protein pair it with high protein milk and add some almonds to increase the protein content further.

[@michaelschiller9570]

It's pretty much drumming and walking for most of my cardio.

[@lifewithphoenix7972]

Is fat loss more effective is performing cardio right after strength training for 20-30 minutes?

[@installinggames5135]

If you are going to do cardio in the same session, I would put it after strength training. Not from a fat loss perspective, but from an energy standpoint. You want to have most of your energy for the weight training, cardio before will hinder your performance. However, a short bout to get warmed up and the heart going is no prob. I typically get on treadmill, elliptical, etc. a 5 min warmup.

[@nathanielsotelo5928]

I was at 193 pounds walking 5 miles a day (roughly 10,000 steps) burning around 500 calories at the end. Pairing this with Maps Anabolic program and a protein filled diet but still being 500calories under maintenance. After 7 days I'm losing 2 pounds, 1 from walking and 1 from eating under maintenance. Being such low intensity, I don't think when I walk I'm losing a lot of muscle. I may have to increase my calorie intake because it's been like 9 weeks and I've loss 17 pounds so I think I'm due for a reset. I'm at 176 pounds now :) I feel better and look leaner too. Thank you Mind Pump for Maps Anabolic 💪 If you guys got any suggestions I can apply, let me know!

[@pathunt6858]

Ill do 20 minutes on a treadmill almost everyday at the highest incline and only 2mph thats my warm up. Im a professional arm wrestler i only do upper body push/pull work. The treadmill or stairmill is great for functional purposes i feel way better than just heavy resistance training everything is done at a conversational pace or easy pace. I saw a study where the control group did no warm up and trained pushing movements and the other group did 20 minutes of cardio then immediately went to pushing movements after 6 weeks they biopsied the tricep muscle of both groups and saw a significant increase in muscle growth in the 20 minute cardio warm up group. Mike mentzer spoke about this a long time ago and i think its been understood for awhile.

[@Nveezy73]

Best possible cardio for someone that can’t walk too much longer than 30 minutes because of MS?

[@Cjean821]

I’d love to win the bundle 🙋‍♀️💗

[@mic1channel767]

tried to explain this to someone yesterday

[@JasonBuckman]

I do cardio in lieu of insulin dosing for food intake (Keto T1D). My goal is overall health and blood glucose level control. I also want to build muscle. I don't care about fat loss, but I definitely do not want any fat gain.

[@MsBestDiva]

Hey guys, you say short stints like 4-6-week periods. What about 1 cardio session per week - would that be ok?

[@myabsolutebeautydistributi8836]

Cardio at the end. This is maybe 20 min uphill. ❤

[@alana4612]

My cardio 8s power walking out in nature, that way I'm getting the mental health benefits of being out in nature and getting vitamin D

[@davidvega8433]

❤🏃🏽‍♂️‍➡️🏃🏽‍♂️‍➡️ Hope I win that maps anabolic adv!!!!!!!!

[@gamerkyle14]

Well I workout at home, and I have no cardio machine , and hate running, luckily , I have 2 sets of stairs so I just run up and walk down for half hour on rest days , this seems to do the trick. Even get a good leg and bum pump 😅

[@BevStumpf]

I prefer resistance training but do cardio to keep my lungs somewhat conditioned as asthma and COPD ruin in my family.

[@brucebillionss]

I was just saying I’m about to get back to running. Not super long distance though

[@busternbear]

I would love to win this giveaway it will give me the boost to get back into working out 😊

[@cole6383]

Watching this on a treadmill lol

[@drip369]

What is cardio good for? Building up your work capacity and helping you with recovery since you are pumping blood to every part of your body, and building new Pathways to pump even more blood. Honestly, conditioning > cardio, when prioritizing rapid recovery between sets (calming the breathe&heart, intentionally)

[@katerobinson4030]

Short 10 min walking after each meal. 10 mile hikes on weekends😅

[@TheRay1227]

What about people that do the hybrid training approach and they look lean and shredded??

[@jacoblogmet]

Boom

[@novitaanggraeni9361]

My brain after watching every episode of mind pump show : 🧠🌈✨

[@StevefromCincinnati]

I'm always a bit confused about what it means when they say you should feel good after a workout. Is it primarily from a mental standpoint? I never physically feel great after any kind of workout. I feel accomplished and mentally boosted but gassed. Which is why I don't understand how people can do super early morning workouts. I would be dead.

[@winstonsmith11]

You might be overtraining. You shouldn't feel wasted. Cut back on the intensity or the volume and see how you feel.

[@installinggames5135]

I'd say feeling tired is good, but feeling like you've been hit by a truck is what you don't want. Hard to describe, but you can feel energized but a little tired at the same time.

[@TheGuyNate]

Lol you know this podcast isn’t a fan of cardio when it’s less than 30 minutes

[@primrosed2338]

I'm cycling LSSC/LISS for 4-5 weeks right now (with one day full body lift a week) after hitting a training plateau. Initially, had to overcome "cardio bunny" past. Yes, the quick adaptation sucks. But it did get the needle moving again. Also, it makes me look forward to my weekend lift.

[@Damian-pk6kj]

LOVE THIS SHOW. WHEN IS A NICK BARE COLLLAB COMING??

[@jourdanfarmer]

Ew no

[@xaviergregorio7698]

No cardio today because of Hurricane Beryl

[@Tomyy222]

Is Sal already preparing for movember or what?

[@theayeguy5226]

"Do it once or twice a year". No. Aerobic gains are lost unless maintained.

[@JeffreyFate]

Nitrous analogy is lost on me

[@drip369]

12:29 it's a skill MILLIONS of runners do not have. Let's be realistic here, look at tons&tonnes of people that jog or run, even something that walk, if your head bounces up and down when you run or jog, you are hopping upwards while falling forward and that is Not running. Your lower body should be doing all of the work; your torso should be following along, with your head staying level. The same thing can be said about walking, esp folks with hip issues walking in two directions simultaneously... Since people use padded shoes they are naturally going to strike with the heel which is very damaging, and can add to that very bouncing

[@daddyzhong6604]

I hate cardio strength training ftw

[@Technico116]

Hopefully this episode dismisses the image that you guys are anti-cardio.

[@ILiftForFun]

Day 1 of asking for MindPump giveaway 🧍‍♂️ (watch me graduate college and still be asking 😭)