1517: The No Cardio Way to Train Your Body to Burn Fat

00:00 - Video starts
01:07 - The biggest mistake people make when they want to start their fat loss journey.
3:19 - Why exercise is NOT just about burning calories.
7:49 - Why cardio is the WRONG form of exercise to lose body fat.
12:45 - The importance of building your metabolism through resistance training.
15:00 - Motivation is fleeting.
16:45 - The magic of resistance training when it comes to boosting your metabolism.
20:43 - The Biggest Loser model for failure.
23:13 - Mind Pump Revelations: How effective resistance training can bring AMAZING results to the average person.
31:15 - The general rules to train your body to become a fat-burning machine.
Related Links/Products Mentioned
March Specials: Get in Shape for Summer! MAPS HIIT, MAPS Spilt, and the Bikini Bundle all half off! - Promo code “SPRINGBREAK” at checkout
www.mapsfitnessproducts.com/
Available for Pre-Order TODAY! - The Resistance Training Revolution - Book by Sal Di Stefano
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Visit Paleo Valley for an exclusive offer for Mind Pump listeners! *Code “Mindpump15” at checkout for 15% discount*
www.paleovalley.com/mindpump
We Burn as Many Calories as Hunter-Gatherers, So What Makes Us Fat?
healthland.time.com/2012/07/2...
Exercise vs. Diet? What Children of the Amazon Can Teach Us About Weight Gain
www.nytimes.com/2021/02/24/we...
Why Resistance Training is the Best Form of Exercise - Mind Pump Blog
www.mindpumpmedia.com/blog/wh...
Why do we Need Protein? - Mind Pump Blog
www.mindpumpmedia.com/blog/wh...
Why You Can Prioritize NEAT Over Cardio - Mind Pump Blog
www.mindpumpmedia.com/blog/wh...
How Resistance Training Works - Mind Pump Blog
www.mindpumpmedia.com/blog/ho...
Mind Pump Podcast - KZbin
/ @mindpumpshow
Mind Pump Free Resources
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People Mentioned
Erica Lugo (@ericafitlove) on Instagram
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Jessica Di Stefano (@thetraininghour) on Instagram
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[@KanyekiKamawe]

The word "value" is an understatement for this podcast

[@MrKinghuman]

Genuinely curious they don't have a bigger following. I'll admit there's a lot of repetitive stuff, but their biggest mistake is trying to sell their maps shit, if you're selling me something are you really telling me something. And they don't have enough guests. Right now the knees over toes guy is everywhere, he should have been a guest.

[@matthiasrambally1899]

@@MrKinghuman they have another channel called kind pump tv with almost half a million subs this podcast is a relatively brand new branch if their brand

[@shelbysworld2424]

So scary to not solely rely on cardio to lose weight but I’m here for it 💪 here I go!

[@applesandoranges8079]

I love that you guys preach resistance training. Former cardio bunny here...resistance is where it's at!!!

[@vidalsaenz3957]

I lost 80 lbs without any scheduled exercise, just diet. I started listening to Mind Pump and then I began light resistance training. In 6 weeks I lost 10 more lbs but added visible lean mass. I feel better and stronger. Thanks guys.

[@LafeJames]

Hell yeah man

[@KhaotiXPro]

Just started watching this podcast 2 weeks ago and I'm addicted. This is the JRE of the Fitness world

[@gamecrazy203]

I suffered from depression and anxiety my whole life. I started lifting weights and it turned everything around! Plus listening to your guys amazing podcast has really opened my mind to alot of things but mostly to the fact of looking at daily habits. Physically and mentally, being conscious of what makes people repeat the same mistakes that got them to where they didn't enjoy. Awesome podcast keep them coming!

[@laurab196]

I wish someone would have explained this to me 10 years ago when I started my weight loss journey. I was doing an hour of cardio every day to lose weight and now stuck in the cycle to just maintain it & the weight creeps back on if I become lax at all. So glad I found this podcast. Slowly been working on my strength. I hope I can get there soon where I can let my body do the burning on its own after building some muscle.

[@loam9329]

I had the same problem. Search "reverse diet", I was able to cut cardio from 5x a week to 3x a week while eating more, it took me 3 months, but now I mantain with ease (around 17-18% bf, which is where I feel good at)

[@garbygarb31]

@@loam9329 that's very high bodyfat

[@HowToAlex]

@GarbyGarb it’s actually not unless you go by bodybuilder standard which 99% of people are not. By average person standards hell by most gym goer standards anything under 20% is amazing, you’re seeing ab definition at 20% and down.

[@telmaaraujo8902]

Mind Pump podcast changed my life. But this episode pulled me out of my ED. Now I want to feel strong, good and energized. I'm done trying to burn calories and being afraid of food. Now I am fueling my body and resistance training to feel amazing and honestly I do. Next step will be buying MAPS Anabolic to feel even more amazing and still "look good". Thank you guys for all the work and information you put into this. Hope you know you are helping a lot of people. Exercise is not supposed to be a punishment but a blessing and I am feeling blessed today. Keep up, guys 💖

[@michellegomez8371]

New subscriber, I’ve been recommending this podcast to all my friends and coworkers. Love the content, you guys are awesome 💪🏼

[@kassandrajayne8789]

Like most of us, I learnt the hard way. Love love love my deadies, resistance training is my drug of choice. Problem is that I am so energised by it that the hardest part about a session is making myself rest in between sets. I feel like the energiser bunny, in a boxing ring, I just cant help myself! Load em up !!

[@prestonshirley9864]

NEAT is so neat! Non Exercise Activity Thermogenesis! When you have more muscle mass, your resting metabolic rate and NEAT is much higher.

[@tamalalynchbradford5678]

I'm a grandma who has been lifting weights in a circuit/cardio fashion and IF for the last 2 years! I feel a difference in my body but I'm not losing too much weight. This information is mindblowing! My trainer friend has only been telling me "you are not doing enough cardio".

[@desankareljin1649]

This podcast is a revelation. Can not stop listening and am in serious danger of information overload 😄

[@tbterryberry7796]

Such a true video.. I lost 54 pounds during the pandemic lock-down but I was able to do 2 workouts a day and control my diet. Now that we are back to work I've put 20 pounds back on because my regular life doesn't allow for that extreme programming. I love these Podcast.

[@MRBarton369]

Residual income and calorie burn...Both things I learned late 20s...beyond thankful I never lost sight of them. You guys are the best.. Can't wait for the audiobook Sal... Best of luck

[@dbzgtcrazy]

Justin, Adam, Doug, and Sal No one better to boost morale

[@Bridgewaterred]

Recently found this podcast through the small clips posted. I’ve been working out and interested in nutrition for years but it’s still fun to learn more just by listening to this.

[@robertbenson001]

This is great! Sharing with my wife. Needed a video that would inform my wife about no cardio is the logical way. Key word “logical!”

[@marcmcphee]

This podcast is absolute gold.

[@MrShampoo2]

Just found your podcast on Monday. I feel like this is going to change my life for the better! My first kid is on the way so time is important to me. Your book is preordered ;)

[@brendonstieb8541]

The Resistance Training Revolution pre order sales to THE MOON! 📈

[@dijhaallen]

I just found this podcast this week. So grateful that I did! You guys are so awesome. As a certified health coach, I agree with everything I’ve heard so far, and I’m learning so much from you👏🏽👏🏽👏🏽👏🏽.

[@AuggieUnagi]

Great topic. Thank you for the insights. Y’all are awesome.

[@SchuyFit]

So much value on every video you release!

[@UR_AL_SHOOK_UP]

The reason i enjoy watching ur channel is because we don’t agree on everything but u have changed my mind on alot of thangs i do appreciate the information...💪💪💪

[@jenniferdickey2387]

I listen to you guys every day. My 11 year old son even enjoys your show. Just want to thank you for the wealth of info that you guys share fitness and non-fitness related. Excited for my copy of Sal’s new book. Thanks guys.

[@santyv9466]

I seriously dont understand why this podcast has so less views. There is ton of valuable information and No BS bro science. Thanks guys !

[@jaycehezekia441]

underrated podcast, this is goooold

[@KarenMcCoyCoaching]

You guys have encapsulated my 35+ years in the fitness and weight loss industry, in one amazing podcast. I am sharing this with ALL of my clients. Brilliant. Thank you! Soooo many clients refuse this info, but they need to get off the Google searches and quick fixes, maybe even fire their current trainer, and find a real coach that teaches from this perspective. Simp,y because it works!

[@paddy3622]

one of the best podcasts regarding health/lifting on the web. they talk in realities and in scientific proof. it would be nice if gyms hired people like this instead of folks who walk around the gym with zero sales/social skills. i needed this channel about 30 years ago. ha

[@Caleblmao]

Just found you guys...it's life changing. For the better. :)

[@Annabeth358]

Thank you so much for the info!

[@KnuckleHead1983]

Wow this was a wake up call for me.. this is how I’ve been doing it.. the wrong way that is lol.. you guys are awesome

[@wifeandmomma7452]

This podcast is unbelievably good! Thanks so much for the invaluable information.

[@jimtib8206]

Hey fellas, keep on making more episodes. I love listening to you guys, the chemistry between you guys is amazing and natural.

[@TruthSubjective]

Thank you!

[@yednah]

fantastic content!

[@harrishansen9775]

Lets gooooooooo, so glad I found this channel! You guys are so knowledgable I love it

[@slambo6]

Enjoying the podcast glad I found this

[@frederickpowell1299]

Amazing podcast as always.Always enjoy the dynamic between Sal, Adam, Justin, and Doug. I was hoping to hear another conversation on fitness for first responders due to the hectic schedule, stress, and diet.

[@jeanpauljeanpaul2530]

Working overnight shifts are the worse thing you can do for your body and mind

[@sonja4164]

@@jeanpauljeanpaul2530 I believe it. I just graduated from nursing school, and I'm not looking forward to the possibility of overnights.

[@jeanpauljeanpaul2530]

@@sonja4164 indeed! I did five years of permanent nights which I think are better then switching between days and nights regularly.

[@sonja4164]

@@jeanpauljeanpaul2530 definitely seems like switching would be the worst. How did you deal with it from a fitness perspective?

[@jeanpauljeanpaul2530]

@@sonja4164 I worked out first thing in the morning after shift at 7 am. it provided me with the change of pace mentally. Then shower, eat. Luckily I could sleep all day from 10-5. My room was completely blacked out, I put limo blackout film on the window, and even electrical tape on my alarm Clock, and cable box.

[@pip3s20]

The laws of thermodynamics do apply, Adam was referring to the first law (energy balance), but forgot about the second law (that talks about the “quality” of energy) .... meaning no all types of energy can be converted to work(ATP), some gets waisted (fat accumulation) ....

[@DKwildrift]

Love waking up to a new episode!

[@akshaynair100]

Great fitness podcast! Best out there.

[@angellorenzoa]

Listening to you guys for a few weeks now. Love the consistent content 🙌 I’m a fitness BOOTCAMP owner and you guys continue to provide value that helps me improve 💪🏽

[@Mariesummersfitness]

Life changing podcast

[@lupemontes3866]

The fitness veil is torn and changes are amazing!! Love lifting gotta work on my diet 😅

[@richardarbouriii7655]

It’s so unfortunate that I did the cardio route and found no results. So glad I found this podcast to give the facts. Glad I switched to the resistance training. Thanks again

[@stevo6080]

Looks like the white chef next to Sal could use the Maps Aesthetic program instead 🤣

[@leishaharms414]

I learned only just a few years ago to stop being a cardio Fein. I wish more women my age would approach weight loss this way.

[@ahmedareibi5263]

Best podcast I've listed to in very long time

[@lupemontes3866]

Okkkkk preordering 🔥

[@karacdavenport8774]

I appreciate everything you guys talk about.. cant find good content like this anywhere for free.. I can't get enough information as I'm working on becoming a pt as well.. an advice on where I can start.. ive got leads for good pt programs but I'd like to hear where is the best I could get other than going to school for it.. im 31 in the best shape of my life and I get asked daily about lifts, routines and dieting.. I have a decent job but I don't see it long term.. I enjoy being in gym helping others out as I help myself out as well.. just any advice on where I can go to get certified so I can help others out.. thanks for all the tips and info fellas!!

[@rileywest2271]

Yes

[@idakwiatkowska2862]

I enjoy listening to you soooo much 🙂 thanks 😊

[@jvazquezpr1]

The mistake in the argument of the law of thermodynamics is that the law is for physics, not for metabolic processes.

[@landonianstorm]

Getting my mind pump in rn

[@squirly245]

A beef stick for each of my favorite podcasters

[@lilibothwell5834]

I have MAPS Performance it's the 💣!

[@cartier8881]

Good stuff. Anyway you guys can get Knees Over Toes Guy on your podcast?

[@piercedesmond7879]

The day there is a KOT & Mind pump collab i will be such happiness

[@angelachii3614]

Needed this episode Also, what happened to your comfy chairs?!

[@missdoom1]

I mainly jog (run) as my form of "meditation", and to get some frustration out! I have A.D.D. and I work in front of a computer sitting / standing all day, so I do not care if I don't burn a single calorie, my brain and body needs it! To burn fat, I have learned that one needs to keep the heart rate below ca 120 bpm, and that anything over that burns carbs. Another bonus of running, for women, is the ability to be able to escape if someone is trying to attack (yes it happens)... It's not a surprise to me either, that more muscles burn more fat and that strenghttraining is an awesome way to stay in good health and maybe look better as a bonus. Also muscle is "fresh produce" (in lack of a better word), so one can benefit from strenghttraining even when starting at a wiser age. I was very committed to it when younger, but I have started to hate gyms, need to find a good way to get in some exercises at home instead. I also need to work hard on my upper back to prevent a techneck, it's horrible! Great podcast! Greets from Norway!

[@rhys2792]

Sal would you agree with this statement: Fat is formed when excess caloires haven't been used for the consumption of energy or the production of muscle?

[@saldistefanomaps]

Sure

[@sstteevveenn77]

The first 20mins of this alone had so many good clips u guys should use on tiktok. Im serious. You guys would blow up extremely fast there. Theres alot of fitness misinformation on that app and someone needs to go there to cut it out bc theres alot of young teens/early 20 yr olds doing alot of the stuff you guys talk about NOT TO DO.

[@henryneufeld6785]

Nice biceps Sal😉

[@stevenglen5971]

Question... Ive always been wanting to do a Sprint Triathlon (shortest format) like once or twice a year, is there any way of mixing that up with also getting stronger?

[@ukaserex]

Curious to the view of a combination of weight resistance in conjunction with cardio. Like - row 500M at a good clip, then some dumbbell presses, back the rower, then another lift - whether it be squats/deadlifts/press or anything else.

[@klevdavful]

Running takes a lot of discipline overtime it is better to workout and do cardio in order to see the best physique or lose body fat trick is to get over the discipline hump because running is so tough this is a great podcast and a lot of Truth has been said especially about how the body Burns fat at rest. I told people that you already know how to intermittently fast because if you go to bed at let's say 12 at night and you wake up at 7 then you have fasted during that window and when you wake up and go to the gym at that time your body is not in fat burning mode per se rather it is in fat storing mode for survival it is when you eat and then go workout you get into the fat burning Zone because now your body recognizes food to burn also a good point is muscle and fat comes together and muscle weighs more than fat which is why you have a BMI of say20% or 15% etc... it's better to train yourself to eat small meals throughout the day that way your body is continuously burning and also work out in the gym and if you feel up to it gradually do one mile per day on foot out in nature that is going to take more discipline than lifting weights

[@Tchav732]

Hi Doug

[@ericcox4448]

New to channel. Love it already. Keep with the Mind F@@k. Lol

[@dailydefaults]

You jabronis are pretty smart. Is it bad that this is becoming my go to for medical advice?

[@sbkamara2003]

My favorite story about this podcasts was Katrina story 😂😂😂😂im dealing with the same issue with my brother.

[@tony4561]

Question: what MAPS programs do you recommend for someone who is not a bodybuilder and wants to incorporate, Do resistance training for daily exercise?

[@EnergeticQuotes]

Why does it more carbs than protein to gain lean muscle according to your macro calculator?

[@lilgoodluxboi]

Check out Sal's biceps 💪

[@naterace7]

Free weights 🏋🏾‍♂️

[@jodrizzly1766]

So is high rep hypertrophy training any different from cardio in regards to the comments on cardio in this video?

[@EddieLMO]

Every time I watch one of your podcast my testosterone rises .25%. I’m at 345 now.

[@dlansman]

how much does weight ifting inrease BMR

[@alihughes5516]

When it comes to aesthetics everything they say is true. But a lot of people want to cardiovascular fitness when they lose weight. Especially if they play sport or want to start. So the hour run 3 times a week is necessary.

[@mikejones9906]

You're missing the point. Yes, you can run, they're talking about the people who do an insane amount of cardio and neglect weight training.

[@WastdTrashPanda]

Quah: If I'm doing resistance training to get from 30% body fat to 15ish%, and on a calorie deficit, should I stay on a deficit until I hit my goal, or should I eat at a maintenance level for a couple of weeks every few months?

[@klevdavful]

At 16:31. I understand exactly what this guy is talking about because I added more food to my diet and I am looking more leaner cuz of the muscle IM gaining you have to eat more in order to look a certain way and understanding is when you workout your body loses energy or whatever they call it so we have to replace that with food in order to feel good again so to speak indefinitely if you go for a run the reason that you tire out is because that your body has been losing glycogen stores and you need to eat it a banana or an apple or whatever drink some Gatorade to get it restored then you can go again so it is true when you add food to your diet and you work out a certain way with the weights you actually lean up because you are feeding your muscles and with the added cardio you are burning some fat but most people want it all in a day but it doesn't work that way it takes discipline for all of this really

[@roxxylala26]

@17:05 That part

[@addisonking3202]

Did I comment in time for the beef stick giveaway 😂

[@ztshots.]

What are your thoughts on a Push Pull Legs split? And if following one when would you recommend placing deadlifts, on the pull or leg days?

[@MindPumpShow]

Love them when done right and with added mobility on rest days. MAPS Split runs something similar to a push pull legs split. mapssplit.com Deadlifts on pull days

[@ztshots.]

@@MindPumpShow thank you!!!

[@K3nny24]

32:18 Who knew Justin knew big words like "satiating"?!?!

[@michaelacoffey9339]

Beefcakes giving out free beef sticks? Sign me up.

[@CostcoMusicMan]

The only beef stick I ever cared about other than my own is paleo valley.

[@natashah3687]

Ahahaha priceless.

[@ambargaytan84]

Hi.

[@robinbrett6164]

Do you guys do phone or zoom consults? I purchased the anabolic program, Im 6+ years experience, powerlufting for 2 years.. I have sone questions...

[@ramoswan]

Wooooow, this podcast was awesome! T.H.A.N.K.....Y.O.U.

[@huntergulledge596]

What do you think of integrating a superset-style functional training program? I’ve gone plant based and haven’t had meat all year💪🏼🌱

[@mikejones9906]

Super sets are two sets of an Resistance training exercise performed back to back and is much different than circuit training. Super sets and drop sets are little hacks used to burn body fat while Resistance training that they won't tell you about because it's a little secret in the bodybuilding community.

[@sonja4164]

@@mikejones9906 how often do you incorporate super sets & drop sets?

[@sonja4164]

I also eat a plant based diet, for about 11 yrs now. I've generally been on the cardio side of things for a long time. I did several rounds of P90X about 10 yrs ago, and got pretty fit. It just wasn't sustainable long term. I also went back to school (nursing) and so I'm pretty de-conditioned at the moment after doing nothing but walking & the occasional HIIT workout...and a LOT of sitting. I just started weight training 6 wks ago, so we'll see how it goes. I'm thinking about getting one of these guy's MAPs programs.

[@mikejones9906]

@@sonja4164 If you've never used them before, they will tire you out and make you very sore. No matter the pain you feel, allow your body to adapt to the technique. "No pain, no Gains"

[@sonja4164]

@@mikejones9906 👍🏾

[@thewholehealthexperience]

I would like a more clear picture of how they reversed the calories, how slow did they increase the calories, did Adams wife stop running cold turkey?

[@annagurkis1664]

How would you all define "the average" person? You've used that phrase quite a bit, and I'm trying to figure out how to determine my cardio and strength training. I have been running for many years, including marathons and a half iron man, along with weight training. I want to improve my body composition, so trying to take your advice by decreasing cardio and increasing weights, and increasing protein/calories. All of this is mentally difficult and scary. If you are addressing the average person, do I fit into this category? Perhaps the paleovalley meat sticks can help me not be so scared to eat!!

[@rustyrants4469]

Ok but what if your training for fighting is this still doable ?

[@mdostay]

When you lose weight without resistance training, you're just a smaller flabby version of yourself 😂😂

[@Owen-C1997]

Such fun such good such men

[@Sarj7]

How do I tell my friend that his random sports watch is lying to him about the 1500 cals he burned in an hour of 5 a side soccer? Lol

[@MrKinghuman]

I wore my watch on my right hand on a lonely day and burned thousands of calories . I no longer have a gym membership. I broke the code

[@Sarj7]

@@MrKinghuman You must've broke more than just the code pal lol

[@sonja4164]

@@Sarj7 😂

[@dlansman]

seriously, how is calories in, calories out the predominant phrase in weight loss? how does resistance training fall so far behind?

[@seanmullins1690]

Sliding in the 23rd hour for free meats. Bless up.

[@charlottepurdyy]

Does walking for like an hour count as “cardio”