The Most Underrated Cardio Routine For Fat Loss

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** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

[@aliabdaal]

Absolutely incredible video ❤

[@DoctorMikeDiamonds]

Thank you Ali, means a lot coming from you!

[@ashash5186]

😂😂😂😂😂

[@runningriot7963]

Heres a few tricks I've found to up my step game. 1. Choose to park at the back of the lot for additional steps and quicker parking. Despite initial concerns about time, finding a spot is often faster due to fewer cars. This also simplifies departure as remembering your spot becomes easier. 2. Incorporate short walks after meals to aid digestion and boost step count by 500 to 1000 steps. This simple habit promotes a healthier metabolic response and keeps you active throughout the day. 3. Kick off your mornings with a brisk 10-minute walk. Not only does this energize you and add to your step count early on, but it also exposes you to sunlight, which helps regulate your circadian rhythm, improves mood, and reduces the risk of depression. By integrating these small changes into your routine, achieving 10k steps a day becomes a manageable goal.

[@arthurb1694]

Thank you for your list, especially #3. I suffer from winter blues and want to see if this will help drive me out of bed. The pandemic was great for me for walking. I desired to get out, and there were fewer cars on the road, making the morning air 1000 times fresher than ever. Since the end of the pandemic (for which I am grateful), I have definitely noticed a difference in air quality again (for the worse).

[@Flank_OG]

Best piece of advice soo far ❤

[@ladyras]

Oh wow i will do this. Thank you

[@runningriot7963]

@@arthurb1694 I wish you luck! worst thing that happens is you gain a few extra steps and get some "fresh air"

[@billhinckley3122]

Excellent

[@itsPhillipStaples]

Hello @doctormikediamonds you may not see this but I started this program March 5, 2024. As of April 3, 2024 I went from 210lbs to 204lbs. And not tired afterwards. Thank you for this!

[@Adrian16Z]

I was wondering why a cardio routine required 22 minutes to explain. I was expecting a drawn out explanation for something simple like most other KZbinrs tend to do. But I was wrong, very informative video, and glad I have the attention span to pay attention and watch it. I may not be able to stick to this exact routine because my life schedule is a bit awkward, but I’ll try and implement as best as I can. Hoping to get some decent results. Thanks for the video!

[@soysauceboy2023]

This guy is good. No BS. No selling. Just useful tips.

[@UghDroppingLoads]

I am no medical or athletic training professional, but I learned probably 20 years ago that walking at a good pace is one of the best things you can do for your body as far as controlling your weight. I used to get laughed at when I had friends out there sprinting jogging doing everything else and I would just walk for an hour a day. They all had beer bellies, etc., and I was the leanest of the group by far.

[@Oi-mj6dv]

Learned this too about 6 years ago due to the transportation availability (or lack there of) in the city i was living and i was no joke walking a Minimum of 1-2h a day. Life changed and got a remote working job put on a stupid amount of weight. Its only when I realized It was probably the walking that did all the heavy lifting that things went back to normal. Walking is VERY slept on.

[@ozerillo8543]

This Mike is one of the best most down to earth trainers on KZbin....NO BS, NO Machismo....just a good advice guy!!....and I feel like he would also be a good friend! LOL! Great Stuff!!! Keep Rockin on Mikey Diamonds...your GOLD!

[@shanejoseph3432]

💯

[@wendyrs1087]

I agree

[@iamme4494]

Plus he’s handsome

[@vdp888]

And he's a medical doctor who actually understands biochemistry

[@AteiesBaby87]

Heart rate 120-140, cardio after weights…got it! 📝 Loved the video, straight to the point. Thank you!!

[@joanbalser1634]

I'm a 67 yo woman who is going to try this routine. Will comment back in the future. Im excited to start this now! Thank you so much!

[@NjabuloDee]

Start start👍👍

[@TheEloka123]

Good luck on your journey

[@football4.069]

Respect

[@susieinla]

Let us know how it goes!

[@zanna8549]

Curious

[@tirkizs]

(Combined notes from another commenter) Zone 2 is the most optimal for fat loss: 127-144 beats per minute Informal cardio: - tracked by number of steps (around 1000 steps every 10 minute) - 72 bpm range - to counteract body trying to reserve energy from being in a state of caloric deficit - Tips: walk between sets, 5 minutes per hour, walk as much as you can Formal cardio: - 120-140 bpm Modality: - Incline treadmill or elliptical or stairmaster Phase 1: Week 1: 8K steps and No formal cardio Week 2: 8.5k steps and 3 Sessions of 15 min Week 3: 9.5k steps and 3 Sessions of 20 min Week 4: 10 k steps and 3 Sessions of 25 min Phase 2: Week 5: 10.5 k steps and 4 Sessions of 30 min Week 6: 11 k steps and 4 Sessions of 30 min Week 7: 11.5 k steps and 4 Sessions of 30 min Week 8: 12 k steps and 4 Sessions of 30 min Phase 3: Week 9: 12.5 k steps and 5 Sessions of 35 min Week 10: 13 k steps and 5 Sessions of 45 min Week 11: 13.5 k steps and 5 Sessions of 45 min Week 12: 14 k steps and 6 Sessions of 45 min Phase 4: Week 13: 14.5 k steps and 7 Sessions of 45 min Week 14: 15 k steps and 7 Sessions of 60 min

[@teeaye_]

Thanks!

[@BMInes]

Thanks champ

[@themismarku8804]

What incline and speed can I do on the treadmill

[@yinguyen2706]

@@themismarku8804to the range that heart beat is from 127-144. Wear a smart watch for easy tracking

[@rolandantersyn3536]

Do you have to do the different cardio in the timeframe given or do you have to do every cardio session 30/40/45 min?

[@hakonosatowakugai7256]

High intensity cardio has changed my game. In 6 months I went down 3 sizes (from size 40 US to size 36). Intermittent fasting and cardio helped. I do an hour & 5 minutes 2 to 3 times a week. These videos are a big help.

[@missmaomi28]

Im 48 now and HAVE to get my life together .. I’m definitely going to start this today! Time to challenge myself above and beyond 👏🏾💪🏾

[@DanielKhan-i1y]

i am 5ft 8 inches and 32 years old. From April 2023 to January 2024 i went from 226lbs to 144lbs. I used to weigh my food etc years ago when i used to train before i got into an unfortunate accident. Ate my life away during rehab and when i decided i do not like how i feel walking up my staircase i decided to return to my dieting etc. This time i did not have to count calories into an app etc because i maintained my knowledge on foods and was able to eyeball 2200 calories, 2000 calories and 1800 calories.. roughly.. what helped me lose fat while maintaining my strength was what is in this video... formal and informal cardio. I am not going to put false info here so on one lift i did lose strength which was the deadlift. I went from a 300lb deadlift to 265-270lbs.. Reason being is because mass moves mass. Just keep your steps up folks, add more veges and less rice.. Rice is not bad lol just an example of mindful substitutes on your fat loss journey. At this current date i am 150lbs after 4 weeks of eating at maintenance with some junk food here or there.. Mostly water weight and muscle glycogen as my physique measures the same most days... Reason for this is to get my body accustom to my newly desired baseline weight. After a fat loss diet your body is prime to put on body fat so just be mindful while you slowly increase those calories.

[@matterman2003]

I freaking love Zoodles...I take two medium zucchinis, spiralizer them and add chicken and some Parmesan cheese and Sriracha...amazingly good

[@MrXrisd01]

What about carb cravings?! How did you that after eating a history of eating junk food? That's my struggle right now.

[@matterman2003]

@@MrXrisd01 carb cravings can be a sign of an unhealthy gut microbiomes, specifically in relation to Candida Albicans overgrowth. Since they feed off carbs, they will try and force you to eat more of them. I'd suggest getting some kefir(water/milk or both) grains, fermenting your own kefir and taking a little of that daily. You have to make the choice not to give in, once you get thru the first few days they will start to subside. In addition, carb cravings can be a sign of lack of sleep or poor sleep, as the body is trying to produce more serotonin, which carbs help with. If you aren't sleeping 7-8 hours a day, that should be your first starting point.

[@MrXrisd01]

@@matterman2003 Thank you Sir! I will incorporate this.

[@49ers_red_and_gold2]

So you lost 80 pounds??

[@matterman2003]

Got a walking pad several months ago and I freaking love this thing...walk for 2-3 hours a day while working and I get 13-18K steps a day

[@travisn346]

How do you keep any weight on lol

[@hasantje42]

I do this too and it has been a gamechanger for me. I'm walking like 15-18k steps while working and a little more in the evening to make it 20k. Never thought I could cut on 3000 calories a day lol

[@ellec1009]

I did, too, but I can't walk continuously while working, but for at least a few hours

[@matterman2003]

@@ellec1009 it took some practice...at first I started at a slow speed like 1.4 mph and then as I got better just kept increasing. Now up to 2.6 mph and can still work and type fine most of the time...hit the Cape Lock randomly too much still but it's better than before. I typed all this out while walking 😂

[@awoa2011]

@@travisn346I thought the same thing but it’s only because I have built so much muscle doing this much cardio on top of the strength training and muscle I’ve built I would be stick thin. Someone with less muscle mass isn’t burning as much throughout the day so longer cardio wouldn’t burn off as much.

[@tritondriver1]

The main thing is " Hard Work" . Lost 109lbs over 7 yrs. Intermittent fasting and Long cardio sessions 70-80% (keeps injuries down) of Max HR. I started running Ultra Marathons and training for these is complete Zone 2. This is an awesome video. Great info.

[@cavu9lane]

I was just diagnosed with an extensive DVT from my pelvis to popliteal. I just watched this and it is being started immediately. I am not going to let this clot define me. Perfect timing!

[@Bharathmuthuraj]

Modality: Incline Treadmill or EFX or Stairmaster Phase 1: Week 1: 8K steps and No formal cardio Week 2: 8.5k steps and 3 Sessions of 15 min Week 3: 9.5k steps and 3 Sessions of 20 min Week 4: 10 k steps and 3 Sessions of 25 min Phase 2: Week 5: 10.5 k steps and 4 Sessions of 30 min Week 6: 11 k steps and 4 Sessions of 30 min Week 7: 11.5 k steps and 4 Sessions of 30 min Week 8: 12 k steps and 4 Sessions of 30 min Phase 3: Week 9: 12.5 k steps and 5 Sessions of 35 min Week 10: 13 k steps and 5 Sessions of 45 min Week 11: 13.5 k steps and 5 Sessions of 45 min Week 12: 14 k steps and 6 Sessions of 45 min Phase 4: Week 13: 14.5 k steps and 7 Sessions of 45 min Week 14: 15 k steps and 7 Sessions of 60 min

[@WiratamaMultimedia]

Nice bro...

[@juliaparker6319]

thx!

[@MrAlex19891]

Thank you

[@moustob]

is it everyday of the week? the sesions of 15min 20min ect are they formal cardio or informal. Tnx

[@sanjam11]

Should we get those steps everyday and throughout the day or in one sitting?

[@srkn.anastasiia]

Я законспектировала основные этапы программы. Возможно, силовые тренировки и дефицит калорий предполагаются с самого начала, но я их включила в программу по мере упоминания, и получилось как-то так: Фаза 1. (120-140 BPM) ходьба + кардио* (ходьба по наклонной беговой дорожке/лестница/эллипс) 1-я неделя - 8 000 шагов, пока без кардио; 2-я неделя - 8 500 шагов, 3 раза в неделю по 15 минут кардио; 3-я неделя - 9 500 шагов, 3 раза в неделю по 20 минут кардио; 4-я неделя - 10 000 шагов, 3 раза в неделю по 25 минут кардио; Фаза 2. (130-140 BPM) ходьба + кардио + дефицит калорий 5-я неделя - 10 500 шагов, 4 раза в неделю по 30 минут кардио; 6-я неделя - 11 000 шагов, 4 раза в неделю по 30 минут кардио; 7-я неделя - 11 500 шагов, 4 раза в неделю по 30 минут кардио; 8-я неделя - 12 000 шагов, 4 раза в неделю по 30 минут кардио; Фаза 3. (130-140 BPM) ходьба + силовые + кардио + дефицит калорий 9-я неделя - 12 500 шагов, 5 раз в неделю по 35 минут кардио после силовых; 10-я неделя - 13 000 шагов, 5 раз в неделю по 45 минут кардио после силовых; 11-я неделя - 13 500 шагов, 5 раз в неделю по 45 минут кардио после силовых; 12-я неделя - 14 000 шагов, 6 раз в неделю по 45 минут кардио после силовых; Фаза 4. (130-140 BPM) ходьба + силовые + кардио + дефицит калорий 13-я неделя - 14 500 шагов, 7 раз в неделю по 45 минут кардио после силовых; 14-я неделя - 15 000 шагов, 7 раз в неделю по 60 минут кардио после силовых. Всем удачных тренировок и достижения желаемых результатов! Не сдавайтесь! У вас всё получится!

[@itsPhillipStaples]

I'll be following your cardio routine from now on. I usually do not stick around for long videos but this was worth it. I needed this. Thank you

[@fazesway0541]

How is the route going??

[@itsPhillipStaples]

@@fazesway0541 8 lbs down

[@gurqhan]

Kettlebells are also a nice choise for both weight training and doing cardio at the same time , it is so easy to maintain 140-150 bpm with them as well.

[@Alexsjusa]

Don’t you need to maintain a lower heart rate with this program?

[@FreshTopEnd]

I have reservations about trying to do both at the same time unless you are an absolute beginner. Perhaps count it as formal cardio if ur able to maintain that heart rate and then (preferably before) do your lifting with adequate rest times

[@kemalhan2269]

One of the best and most reliable nutritional channels on KZbin!! Thanks a lot for all the detailed information you’re providing us 🙏🏻🙏🏻

[@Ahangarkaveh]

I have been doing this now for three weeks and it works 100%. Walking(achieving my daily steps) has become my daily routine and kcal defesit plus knowing what to eat healthy. Everyone can do it as long as you stay deciplined.

[@Hemanthjoisofficial]

This man here stands upto his name - Diamond !! thank you for this , its unbelievable how you are giving all these info for free. thanks a ton!

[@sentb5744]

I’m so glad I found Dr. Mike. I have been upon these videos two days ago and they are the most educational videos I have come across.

[@eddierodriguezTV_]

Best REALISTIC AND DATA DRIVEN fitness video I've seen so far on KZbin! 👍🏻👏🏼💪🏼 EXCELLENT JOB DOC!

[@davidsantiago3360]

God bless you bro. I have been motivated this last month only walking 30 to an hour and staying away from bread ,pasta and rice and see a big difference

[@davidsantiago3360]

15 lbs lost and counting

[@shanejoseph3432]

Congrats on going Pro Doc! All your hard work, diligence, discipline and resilience paid off. What an inspiration for me! 💪

[@bernardocisneros4402]

I've been working out with weights, calesthenics, and cardio for the last 7 years for 2 hrs per day 5 to 6 days per week. I've been very succesful at losing weight and controlling my weight, so I wasn't going to watch this video to help me, but I wanted to see what kind of fat loss information this channel is putting out. I was skeptical about watching and wasting my time with this video but I was surprised. The information in this is GOLD if you're trying to lose fat. This info applies to about 99% of people trying to lose fat. The other 1% is for training specific athletes which the vast majority of people are not. If you're a athlete that needs specific training for your sport, you will know, and you'll most likely have your own personal trainer.

[@DiariesOfBen]

Always followed you for years now - you are one of the most accurate and opened expert in this field I’ve come across in almost 5 years now. Thank you! 👍👍👍👍👍

[@mngmchannel6744]

I have been doing this for 6 weeks now and have dropped 11 pounds! (From 202 to 191, being 6 ft 1)

[@juanes_bc]

I will save this video and put a reminder in 2 months to let you know how it went. I have been doing this for a week now, I will share my experience with you until then!

[@joanbalser1634]

It's been 4 months since I started this routine. I have lost 17lbs , now weight 126lbs and see muscle! Had to buy size small clothes!!

[@ingenriquepo]

You got my attention at "cheescake while..."

[@LoveNPeace281]

Phase 1: Establishment Phase • Week 1: Start with 8,000 daily steps, no formal cardio. • Week 2: Increase to 8,500 steps, introduce formal cardio with three sessions per week, each lasting 15 minutes. • Week 3: Increase to 9,000 steps, continue three cardio sessions at 20 minutes each. • Week 4: Increase to 10,000 steps, escalate to three cardio sessions of 25 minutes each. Phase 2: Incremental Increase • Week 5: Maintain 10,000 steps, increase cardio sessions to four per week at 30 minutes each. • Week 6: Increase to 11,000 steps, maintain four 30-minute cardio sessions. • Week 7: Increase to 11,500 steps, keep four 30-minute cardio sessions. • Week 8: Focus on dietary adjustments to create a caloric deficit, reflecting on the cardio and dietary balance. Phase 3: Optimization Phase • Week 9 to 12: Gradually increase daily steps from 12,000 to 14,000 while increasing cardio sessions from five per week at 35 minutes to six sessions at 45 minutes. • Emphasize doing cardio post-workout to maximize muscle building and fat loss. Phase 4: Advanced Conditioning • Week 13 to 16: Further increase steps to 15,000 per day and cardio sessions to seven per week at one hour each, focusing on maximizing fat loss while monitoring muscle retention. This structured approach not only aims to reduce body fat but also to enhance overall cardiovascular health and ensure the sustainability of the fitness regime.

[@tommyberish]

Can formal cardio be included in the daily steps? Example...look at week 5. 10,000 steps is approximately 5 miles. So at 3mph, i can walk for 100minutes, or 1hr 40min. So for the first 30minutes, can i just increase the slope to achieve the 130-140 bpm? then walk normal the rest of the 1 hour 10 minutes?

[@JeremyHartson2000]

I just stumbled upon this video. You had me at professional NATURAL bodybuilder. Look forward to learning about your regiment.

[@srqTactical]

“Sustainably” this view point is key!

[@xytzxytz]

I almost follow exactly your propositions around my cardio. I´m unable to do running or anything with high impact an my feet (I broke my left Heifer's leg/ankle multible times 10 years ago) but walking in the right shoes is perfekt for me. I started with 6km (around 8000steps) a day in my first week and I increast this number to 10 km (around 12000 steps) a day now in week 5. And i walk in a speed of around 6-7km/h in real nature, I have the time and I like it very much. Also there are always some uphill and downhill parts on my path. Walking is the true gamechanger for fatlos! Thank you for your content!

[@tonyvaldez2487]

I recently found Dr. Mike. The walking is working. It's the 16th day in a row for 12,500 steps, and today, my office Hccsport under the desk treadmill just arrived. Let's go! 🙂🏃

[@robertsumma]

So happy you covered elliptical. I have a walking pad in my office…. But at the gym…. The elliptical is my go-to at 120-135 ❤ bpm at 6.2 mph at low level 3 and i can cover 3 miles in 28 minutes. Its refreshing and a lot more fun than walking at 3.2-3.5 mph for 60 minutes for same step results!!! This way i get home and have just 2 easy miles left 🎉

[@sanjam11]

How does the elliptical show the mileage? How do you know it is 6.2 mph, asking because I want to start doing the Elliptical.

[@Dev_2R]

@@sanjam11 Depends on the machine. A lot of them will show your rate and distance covered on the digital readout. They were designed for a single rotation to cover a specific distance, and it calculates how "fast" you're going based on that. This might not translate into the same distance covered on the sidewalk when you employ the same movements, but the approximation is good enough to track your progress over time to see your own improvement.

[@jamaica5177]

I agree, the elliptical is my favorite because I have flat feet and the treadmill ends up causing foot pain if I stay on too long. 😭

[@brianmccarthy6189]

22:37 ​@@jamaica5177

[@wisdom.ofthegods]

I've been exceptionally frustrated in my ups and downs with my hidden athletic build. I've always worked with HIIT, thinking harder was better but always hit burnout. Thanks for this simple breakdown, I'm going to give it a go.

[@Butterscotchspitfire]

As a coach myself I find recommendations to these types of longer videos are so important it’s filled with helpful and well thought/ spoken points and information. No idea why it’s a complaint.

[@AlexPresa]

Came here cause of Ali, and he was not wrong, this is a goldmine of a video. Definitely going to start implementing the cardio regimen into my fitness!

[@Kwame00]

Use this comment as a place holder! We’re all in this together! Everyone doing this comment now & come back when you’re seeing results! I dropped 20lbs in the last 2 weeks & got 60 more to go!! Currently 265

[@nk13337]

My HR goes through the roof only looking at the stairmaster

[@Purr279]

I'll start this method strating next week 10th March. Male 175cm 75kg. I'll keep you guys updated.

[@Alexsjusa]

How’s it going?

[@Purr279]

@@Alexsjusa actually really good ! I workout then i do a 20minutes cardio incline 15 speed 3.5 - 4Km/h and i lost 2kg in a week

[@Alexsjusa]

@@Purr279 how are you getting your steps?

[@Alexsjusa]

@@Purr279 that’s amazing! I’m afraid to weigh myself but I think I see a change in my muscle tone. Keep going!

[@the_flushjackson]

So many things you’re saying in your practical findings have been my experience as well. Those high intensity days, even some lift days the next day my body craved way more sleep. I found it pretty funny actually, because it wasn’t a lazy kind of non-willingness to get up - just straight-up more sleep.

[@BrightFu]

I am 63 years old, even though my weight is normal but my fat loss is as high as 20-25% for so long no matter how much I try to exercise and diet. I will try this approach and see the progress. Thanks so much Dr. Mike for your sharing.

[@randywhitley1504]

By far-One of the best videos I’ve seen. Very informative. Thx!

[@eri_dailylife]

thanks a lot! what I wanted to ask is after those 14 weeks whats next? what should be do to maintain the results? thank you!

[@JoeBlow-mw5oo]

Zone 2 is the way to go. I do zone 2 about 45 min a day and twice a week I add in 15 minutes or so of hitt because it’s great for longevity. It’s very tiring though. He is spot on with all this

[@ashusagar]

Great video...very informative and based on science 👍 You are a very diligent guy always improve our health related database ❤

[@fsagaer]

Thank you for this great video and those great advices (that confirm what I did conclude lately). ONE LAST CRUCIAL POINT that you may add in your next video like this is … SLEEP… Without (very) good sleep (7 to 9h a night in a quite and dark place with no screen 1h before sleep), no fast lost and non good shape in general…

[@ceylonehub3179]

Coach,if uou can please creat a video -How to build muscle with intermittent fasting(diet+cardio+training) for skinny fat guys.Thank you doctor mike❤

[@toddbutchko6794]

Total Shape took a look at these techniques and approved. This gives credibility to me. Really like this emphasis on cardio for weight loss. Weight loss is what people are looking for!

[@Rey-pl5xh]

Just purchased my Walking Pad thanks to you Dr. Mike 👍💪 Absolutely Fantastic Thank You!!!

[@Alexsjusa]

Which one you got and how is it working out?

[@PaulDuggan]

This video is a great gift! Emphasise though that you do not need to get as far as the final stages to get results. If you're not going for a competition you can get a lot leaner by going no further than week 9 and then sustaining that as much as possible.

[@tev3009]

I am 40 and starting at 30%. I will give a feed back as well at the end ! Thanks Doc

[@domthickfit]

I did not walk but run to watch this video. Thank you. 🙏🏽

[@DoctorMikeDiamonds]

Welcome!

[@thierrygiunta1093]

We’ll make sure you walk to get the steps in (joke) lol

[@domthickfit]

@@DoctorMikeDiamondslol 😅

[@knockda887]

I've done this years ago and no it works. Thx for waking me up again. Best breakdown in exercise fatloss on KZbin. 🎉⚔️

[@kennardedwards6599]

Do the formal cardio sessions count toward the daily step count? I look forward to trying this.

[@onlyonecjb001]

Thankful I have recently found your channel. Excellent videos, enshrined in science. Love them and thank you for making them. Please continue, thank you.

[@australiarosario1973]

I love this . I’m 67 years old and need to lose 10 stubborn lbs. Doing incline but not enough. I will try to incline more and keep my heart rate to 120-140. I used to walk a lot but recently got plantar fasciitis and it has slowed me down.

[@tlauofo3]

Thank you for the knowledge Dr. Diamonds 🙏🏽

[@memaal-269]

I have been looking for a video like this for so long. Thank you so much ,this with informative. I understand everything so much better Now

[@chefmarshat]

I will definitely give this a try. I’m 52 yo woman who has a significant amount of weight to lose. I started this journey at 308 now 287 through diet change. Needed help with a plan. This seems doable so Ill give it a go.

[@Mikeandthedyslexicunicorns]

Great info, glad I came across your channel, just started a bit of weight training and now I’ll add the cardio! Cheers 👍🏼

[@akiechhabra114]

This is pure science & anything science related when it comes to physical wellness WORKS! If you combine a sustainable meal plan with this cardio plan; you will 100% succeed

[@darrencorder3671]

I love the four parts you outline. Its the EXACT 4 parts taught in the Army. FITT Factors Frequency Intensity Type Time

[@laurabenigno5720]

Thank you for posting this.

[@DoctorMikeDiamonds]

You're most welcome!

[@MrKevinleeg713]

I love watching Dr. Diamonds Videos, but after seeing the Merdeka 118 in the background I love him even more!! K.L is one of my favorite underrated cities ;) .

[@jamieahu4426]

What do you do after program finished? continue increasing time and distance?

[@Valuedactionman]

“whenever I’m on the phone I need to be walking”, this is a great habit!

[@gracerodriguez9262]

I like him. He is explains his point very well.

[@gedheaton1415]

Just so I'm clear here, Dr Mike's zone 2 is different to my zone 2 as I'm 64 so using the 220-age for max heart rate, a 64 yr old (Me) zone 2 would be 220-64=156, zone 2 60-70% of max, so range is 94-109. 120-140 would be 77-90% so if I'm right I'd be working harder for less reward,assuming I didn't die. Dr Mike is this correct,apologies if I missed where you said this. Great info and video.Thank you

[@gopinathnagarajank]

very informative - esp. the heart rate and calorie burnt share from fat vs carb... Amazing working love the detailed content

[@munyamaregere3906]

Watching this while walking.🚶🏾‍♂️

[@DoctorMikeDiamonds]

Lets goo!!

[@Barber636]

This was the best advice I ever received from a trainer, plus I could understand and retain the information. Thanks 👏🏽

[@kaptan5306]

All these comments look like they've been paid for😂

[@michaelaine14]

WDYM?

[@zidelll]

That's when you know you made it 🎉

[@meassurendra]

They are paid 😂

[@DoctorMikeDiamonds]

Even the one from Ali Abdaal? 🤣 video is a hit

[@ibelieveinaccuracy.fact-ch5942]

How much did you get? LOL - why are you so jealous

[@charlesmenifee7886]

Because I’m training for a 60 mile bike ride, I can’t copy this perfectly, but I believe in this. As a person that loves distance running, I’ve been trying to learn to heart rate zone 2, train. And at 45, HIIT causes injuries and even interrupted my last marathon’s training.

[@christophergriffith3420]

This is pretty cool. I was a slave to the HIIT and jogging for years only to wreck my lower back and knees. The only thing I do differently is employ a ruck sack and keep the sessions on or about 30 mins to increase the intensity without dragging things out too long.

[@emel7341]

How about stationary bike

[@WascallyWabbits]

I wish these videos had time stamps, it’s inconvenient to sit and listen thru the whole vidoe

[@jerryfox143]

just watch at 2x

[@MrHitStick757]

super informative. I’ve been back in the gym lately, and I’ll definitely implement this

[@wayneyarde8689]

I enjoyed this information but I just need a little motivation at 57 yrs it's not as easy. I am doing so nature exercise walking up a rather steep hill 2 to 3 days a week but I just need the motivation. Keep up the good work Dr. Mike

[@evap8]

100% agree..... fair to say the sweet spot is 120-140 heart rate.

[@joslatbarcelona]

Hi Mike! Thanks for this video & program!! How should we add weightlifting- resistance training to this program? I understand that fasted cardio is best and resistance training is best lunch/evening… what do you think?

[@akomaz1539]

So for even the mid phase that calls for 13-14k steps and 5x45 min formal cardio seems like a hefty time committment per day. I did a quick estimate with the conservative numbers given in the video: 45 min formal cardio [steps = 0, 45min] 60 min walking [steps = 6000, 105min] 15 min walk [steps = 7500, 120min] 15 min walk [steps = 9000, 135min] Incidental Steps (Daily Movement) [steps = 11000, 135min] Incidental Steps (Strength Training 4-6 days) [steps = 13000, 195min] Walking @3 mph AVG Total Steps: 13,000 Total Time: 195 Min (~3hr25) Is this right?

[@TheeExperiment-l9p]

This guys channel is solid!

[@tominfoengnet]

How can you have a discussion on Zone 2 Cardio by simply referring to a heart rate range of "between 120-140", when Zone 2 is totally based on max heart rate, which is a function of age? At some point for 1 second you flash some text regarding Zone 2 Cardio with small print stating, "It is 60 to 70 percent of your max heart rate", and then never explain or address it. A rough estimate of max heart rate is 220 minus your age, so if you're 30, that puts it at 190 bpm, or 60-70% is 114-133 bpm for Zone 2. At 64 my max is 156, so my Zone 2 is 94-110, and I could potentially have a heart attack and never burn an ounce of fat at a sustained 140, which is 90% of my max. Also, to truly be in Zone 2 requires maintaining a blood lactate level between 1.0-2.0 mmol/L, so the heart rate calculation is just a best guess. But let's say it's totally accurate, your recommendation of 15-30 minutes is way off base. Fat loss is certainly a benefit, and 15-30 minutes is better than nothing, but the greatest benefit of Zone 2 is mitochondrial health/biogenesis, which is responsible for generating the chemical energy called ATP in your muscles. That in turn leads to a great VO2 Max, which is solely responsible for your endurance and cardiovascular health. That's why distance cyclists will spend as many as 20 hours a week training in Zone 2. Then you reference, "research has shown 20 minutes is optimal", so what research is that, because all the research I've found is 1-2 hours? As for muscle loss, I've never seen any research to that effect, if you're truly operating in Zone 2, so yet another huge inaccuracy. Above Zone 2 absolutely, because once your glycogen stores are depleted (about 20 minutes), you body can't convert fat into energy at that rate, so it turns to muscle.

[@TiaOnYoutube]

Starting this tomorrow This is the perfect stair step routine

[@TheoFennel]

When I used to work at Waterloo Station in London, I was walking and constantly on my feet. Used to hit over 20K steps 7 days a week. Combined that with working at Wembley Stadium and at Festivals I lost so much belly fat.

[@ThingsHybrid]

There is long gap between 72 bpm to 127 bpm. What about 100bpm? same as speed walk.

[@firdaus125]

No offense but this guy isn't that great in getting his point across.

[@Fitnessjunctionbycoachshivam]

He was pretty clear to everyone, he has the PRACTICAL knowledge and proof in his achievements and you are just some sore loser who wants to blame others for being a fatty! NO OFFENCE though 😮

[@amazingcanada3440]

He is very thorough .., really enjoyed his presentation ❤

[@yuska797]

@@amazingcanada3440nice bot😂

[@ibeondat9629]

He’s probably the most to the point fat loss expert there is. 😂 you haven’t watched that ad of a guy just talking about weight loss but gives you no insight unless you buy the program

[@ibeondat9629]

And your attention span is of a fish too

[@argyrou]

This is really helpful i do 3 days of High Intensity at 57 and i find im wacked next day and over eat

[@blazethewow]

I'm going to commit to doing this routine daily. I will become my best self NOW.

[@supercarzz4284]

00:02 Utilize the underrated cardio routine for lasting fat loss. 02:04 The most underrated cardio routine for fat loss 04:04 Cardio intensity affects calorie sources 08:30 Informal cardio, like walking, can help maintain calorie burning and fat loss. 10:41 Establish a healthy cardio baseline before formal cardio. 12:52 Incremental increase in cardio duration and intensity for fat loss and overall health 14:53 Achieve 10,000 daily steps and four 30-minute cardio sessions. 16:45 Increase daily steps and gamify the process 18:29 Progressive increase in steps and sessions for effective fat loss cardio 20:13 Optimizing cardio for fat loss 22:03 High-intensity interval training isn't necessary for fat loss.

[@rogerjohnson2490]

What is the best setting to set your treadmill incline & speed for fat loss?

[@mahjimoh]

Based on this video, that will depend on you and what your heart rate hits.

[@dueuhskejdhdss]

Great one, love treadmill with max incline, watching articles on phone without wasting time

[@SD_Bruv]

i definitely don't have the time for those upper phases but I like the idea of high intensity days to combine with low intensity ones. One thing I really always disagree with for me personally is weight training prior to cardio. So much tougher for me to do in reverse and I have heard it forever. We all have our deals. I love the information and I take bits of them all but find what works for you.

[@arnaudvideo5702]

1) The formal cardio comes in addition to the informal cardio? (Or can the formal cardio contribute to your informal cardio?) 2) If so all of this comes on top of weightlifting?