'...Greg's shorts are getting better than last time....' ..and, the shorts are gettin' SHORTER than last time! ...ha-HAA!! >ChippendaleDoucette< >sexytimeGreg< >juskiddin'
Idk how the fuck you went from some bullshit gameplay content to gym... bro you are everywhere wtf am i crazy? Or am i hallucinating this comment and these replies?
20min of Low Intensity Cardio 4x Days a week after lifting. 45min of Low/Moderate Intensity Cardio 2x Days a week on “off days”. No cardio on Leg Day. 170min of Total Cardio per week. Get them 150+min of Cardio a week. It makes a HUGE difference.
Nice breakdown. Does cardio on your off days effect your lifting performance at all? I'd like to do something on rest days, but not sure if it's counterproductive.
Would it benefit me more if I do this and eat more to meet same 2,600 calories a day? As in, is there an added fat loss benefit to do more cardio and eat more foods to make up for it. Too low cals and losing muscle
I do 30 minutes of cardio 5 days a week, i also have a day dedicated to cardio (high intensity, going all out) where i do 45 minutes of cardio 195 minutes of cardio per week
@@WickedRibbon nah bro u should definitely do it on rest days. I used to never do cardio cuz I believed that it would make building muscle slower but ever since I started riding my bike out of necessity, my physique just mutated and I got shredded as a motherfucker. Lost around 8-10 pounds but I look bigger and aesthetic as fuck
Please notice the difference between a full cardio session and a warm up cardio. There is nothing better for lifting than 10 minutes of moderate cardio to get your body a couple degrees hotter. Remember muscles work better at >36.5 degrees. (More malable less stiff, less risk of injury) .
@@daanvanrijn4117 honestly I used to believe this but that all depends on what you eat, usually a lot of people don’t notice the impact of diet because their diet has been bad for so long they have no idea but someone who diets properly will notice it right away
Something that made me a Coach Greg fan, besides the entertainment factor and the info he puts out, is that he is a fellow cyclist. It's kind of rare to see someone who is big into both weight lifting and bicycling. Triathlete friends are quick to point out that I am not built like the typical endurance athlete, which is why I like having Greg as an example. My goal is be able to bicycle a hundred miles in a single ride (current best is just over sixty) and strike a decent double-bicep pose at the end! 😁🚴♀️💪
@@senorpepper3405 riding on the streets is good but you can also get a training stand for cheap and just ride in your garage for a a few mins after your workout and that’s pretty solid aswell
I usually ride my bike to the gym, it’s five miles away. I find that when I ride to the gym I lift better because I’m all warmed up. The times that I don’t ride my bike to the gym, it takes me longer to get in the zone by just going straight to the weights without any cardio to warm up.
Same with me. I think it is more mental because ur body kinda gets used to the routine and ur mind prepares for some lifting when u ride that cycle for 5 miles each day.
That is a really good idea To ride bike to the gym But I always feel better when worming up my upper body to with Some easier Movements but that's just me Personally Always do what's best for you Have a great Thursday😁
@@joetonyaashish7985 yah you’re body definitely gets used to it , because I can do that same bike Ride everyday without a problem where it may be more challenging to others. It’s weird though I have good endurance on the bike but I’m terrible with any kind of distance running .
@@WisemanNetero I died. Two years ago. Then I found out about Greg and I had to come back. Escaped hell for this man’s guidance for a healthier lifestyle.
You can do some dynamic stretching before lifting to warm up, other than that, I don't think the timing is important. Just don't do deep stretches before a workout as it might affect your performance.
I have lost over 40 pounds by your advice and I bought your freaking cook book, would have preorder your protein powder but I hate peanut butter, but whenever a new flavor come out I am getting it. Thanks so much for everything..
Good info from Greg as always. In addition to depleting energy reserves, the cascades that the body uses to adapt to endurance training and muscle hypertrophy/strength training compete with one another. It’s called the interference effect.
Holy shit I've been running for about 45 minutes before lifting 5-6 times a week for the past 4 months. I mean I've gained about 12 pounds through this consistent lifestyle but now I wonder how much a difference flipping those two might have made. Well, maybe switching up the routine will help refresh the novelty of working out. Thanks coach Greg!
Tbh everyone’s different. Definitely worth a try, but don’t expect it to work as you expect. Cardio before a workout could be good in getting your body warmed up so your body is nice and warm to lift weights with less of a risk of injury
I do cardio and abs before I start my weight training. I don't train to failure or for max lifts anymore, so as long as I can still hit my number of sets and reps, that's what I'll stick with. I've lost 105 pounds so far doing LISS cardio and training in the 8-15 rep range depending on the day/exercise. I'm never so gassed that I can't get through my weight routine.
You should NEVER to abs before weight training. Keeping your core strong and no exhausted throughout your weight training prevents any injuries, always do abs after
Just googled "Cardio before or after weights Coach Greg Doucette" and bam, exactly what I needed! Got a spin bike for my birthday and loving the change up in my cardio. Thanks for the inspiration 🙏🏼
I gotta do my cardio before weights because I'll end up just saying fuck it after lifting. It's like eating my vegetables I just gotta get it over with before I get to the part I like
@@usingbothsidesofmybrain1690 "weak bitches operate on feelings" that's just a tough guy complex. Embrace your feelings. I assure you, you are not as tough as you think if you think that way. Feelings are an essential part of life and dealing with them appropriately is more manly than ignoring them. One day you will hit a wall where you face every single demon you've ever dismissed at once and it will feel like life and death. Being strong is connecting the mind and body. Do not neglect either.
-- 1If you want to gain muscles do 5m cardio so you warm up your heart to exercise and then do 30minute if you go to the gym 3days a week but if u go 4 days then do 20minut -- 2if you want to get rid of fat just do cardio all the time
Starting off on my jump rope and run routines. The jump rope is a good warm up before calisthenics with weight vest and I incorporate it as a staple for coordination and balance. Thank you for this advice and peace be with you. 🙏
I'm going 2 hour cycling ( moderate speed 20km/h ) after work eveyday only resting weekends and every two other days Monday, Wednesday, Friday I have my free weight program. Lost about 20 kilos over the course of May till now, closer to my goals than ever!
Yeah agree, also running after working out is harder and I just give up, for some reason I could do a 5 mile run on the treadmill sweating then have a full workout no problem.
I’ve been doing the 150 min weekly last 4 weeks. 30 min a day and I find myself inching towards being back in my old lean hard crispy body from 3 years ago soon. Paired w 5 days weight training. 👏🏽
I do cardio before I lift I'm all natural I don't don't even do energy drinks I might not look like u but I love my build I'm 34 it's all about ur determination
Hey Greg, I love the shorts. You should do one in all yelling tho! I know you are trying to just be concise and to the point, but it would be cool to hear it all crazy-like, ya know? Idk... Just a thought. Thanks for all you do!
Dr Greg! Serious question- does 30 min cardio burn the same amount as 10 3 min cardio sessions- same speed and incline….having a debate please comment back
Hey coach! Love your vids. I do about half that time... 75 minutes of bike riding a week but at a fairly high intensity. Is the calorie burning effect about the same as moderate intensity for 150 mins or should I dial back the pace and double my time? Anyone's advice is also welcome!
I do something similar. I do 15 min of exercise bike, and 15 min of the rower while staying in zone 2. My entire body is warm and ready for any workout. 45-Hr of weights and then walk for 15 minutes after with a weighted vest. I’m getting lean and more muscular at the sane time. I weighed 245 nine months ago ,and I wake up at 213 now. 23 pounds to go and I think I’ll be there by September.
The most updated advice is if you want to maximize strength gains, don’t do cardio after lifting. This because cardio exercise inhibits muscle protein synthesis to a certain degree. If you do need to do cardio after a lifting workout, keep it shorter than 30 minutes. Shorter cardio sessions seem to inhibit protein synthesis less than longer ones. If you want more information, you can look up mTOR pathways for what specifically happens inside your muscles.
(didn't train for a while) yesterday no sleep all night, i did 4.30 morning run for 1 h then after some time go to gym. When i did cross bench man my heart started to hurt, every breath. Gotta keep your heart safe.
I like to do a 5 minute cardio warmup for my leg days on a bike as that gets the blood flowing to my legs immediately so I’m ready for a lift. Is that depleting my energy too much or is that still okay?
I ride my bike 5 miles to the gym for a warmup even on leg day. I think warming up is important like you said to get the blood flowing. I don’t lift as good when I’m not warmed up. Also I find it’s good to take a hot shower before I workout , that seems to get the blood flowing too.
Do whatever allows you to progress in your goals. Im currently squatting 4 days a week and I can walk in and warm up with the bar and thats enough for me
Shouldn’t do cardio before OR after your strength workout. If you do it before, you won’t have the same energy (lower glycogen stores) or possibly mental focus to get the max out of your strength session. If you do it after, the increased blood flow from cardio/HIIT will reduce your muscle growth. Remember, when you strength train, you’re tearing muscle fibers, inducing inflammation which leads to rebuilding (bigger muscles). So the increased blood flow reduces inflammatory markers, reducing the overall process of hypertrophy. I can’t say HOW much it reduces it based on the studies, but optimally, cardio in morning and low rep high weights in afternoon followed by high protein + creatine + high glycemic index carbs to get that insulin spike and get ur muscles to take up all those nutrients and facilitate the rebuilding process. Cardio in morning to increase blood flow to reduce muscle soreness, aid in muscle recovery, and burn fat. High protein, low fat, and low glycemic index carbs during the day. Only insulin spike after your strength workout. Biochemically, this makes the most sense for OPTIMAL muscle building while burning fat. And of course, all while maintaining a ~500 caloric deficit per day (3500 cal=1lb per week).
I find that getting a few thousand steps before my workouts gives me much better cardio endurance so my muscles are always the limiting factor instead of cardio exhaustion.
Depends on your genetics. If you have good genetics, do it after. People with bad genetics, do it before. You will get more energy from doing it before if you have bad genetics. The opposite is true for good genetics.
I’ve been doing 2-4 miles on the bike after every work out at a medium level resistance…it’s been about 3 months now and I feel freakin amazing. I do wonder if I should up the miles/intensity and when.
I was thinking of starting a plan for exercising though out the week and here it is:monday, Wednesday, Friday, and Saturday. I use my bench press to lift weights for 20 minutes and legs for 10 minutes, and on off days I will use my punching bag for 10 minutes and run/jog up and down my street for 20 minutes. So 30 minutes per day. What is your advice on this
I do cycling for fun, about 1-2x per week I’ll go on 20-30 mile rides and I also want to build muscle. Not to mention I commute 11 miles to and from school about 4x a week. I seriously love doing this but i keep sacrificing workouts and I just want to find a balance with this much Cycling. I prefer cycling over weightlifting but I also don’t wanna stop gaining muscle. Perhaps I’m asking for too much but any advice is appreciated.
Wow... I'm gettin flabby since I'm losing weight agind and it's been a while since I've been trying to get back in. This is definitely insightful for the moment.
Hi Doc! Big fan of your videos. Love the info in your videos esp regards to walking, fasting, dieting and insulin/cortisol/hormonal responses. However another youtuber I follow who is a doctor and former olympian pro has very differing views when it comes to fasting and carbohydrates. Doctor Stan Ekberg. Is there any chance you could do a response video to his claims as I am quite confused by the conflicting information both you gentlemen present. Thank you.
Mike Israetel has stated doing cardio too soon after your weight lifting session interrupts the signaling of the muscle and can cause less muscle growth. You want the last thing you did around the time you train to be weight lifting, not cardio, if you are trying to build muscle.
There's quite a lack of evidence for that. Those few dozen minutes of cardio aren't going to significantly reduce muscle growth. After a lifting session, the growth process takes anywhere from 24 to 72 hours, so 30 or even 60 minutes of cardio is a negligible interruption.
@@johnjohntv1195 Correct, because he had said you don't want to interrupt the signaling of hypertrophic muscle growth and nutrient partitioning if your goal is to build muscle effectively.
I do legs..wait 10min..upper body . then 5 min.Weighted sit ups..drink my protien shake n have small meal..Wait 20 min walk fast / slow jog for 6 to 10mi 4 5x week.. i like doing weighted lunges as i walk up hills .. cuz u dont have to do as long to get good work out..sMe w weighted sit ups .. running screwed my hips up.. the pop n click.. had stop but i feel like it burns off fat faster n lets ur body come down slower n im less sore later on..overall 1.5-3hr a day. 5 on 1 off
I have a great question. I've been seeing tremendous results but I came to a conclusion that maybe I'm overdoing my cardio. In 6-7 months I've built some muscle and got my bf% lower. However I started to get more and more muscle soreness, cramps, at times I can't even lift heavy, I feel burnt out, tired and exhausted. I've been walking to the gym and back (11km altogether), lifting weights and doing 30min of cardio right after (elliptical, stairs, Incline treadmill) to get that 150min/week of recommended cardio and shred some fat... however I excluded walking from those 150min. One of personal trainers at my gym told me that I will just get some fresh air from all that walking so it doesn't really count... but then again he's the same guy who thinks you should do a bike race in a warm hoodie to sweat more (=burn more calories and fat) 🤷🏻♀️ the actual question: is only walking 15k steps a day minimum a good enough cardio (only weights at the gym; not followed by cardio session) or should I exchange it for some higher intensity cardio (weights + cardio; limit the steps outside) ?????
My cardio is easy since I’m 14 and have no car I have to bike everywhere if I want to go. Sometimes I have to bike across my city and back and it’s great
Just discovered Cardiac Drift, please do a video on this, it may help lots of people, I read 10min steady then 5min rest 3 times to keep blood volume high, your thoughts.
Greg's shorts are getting better than last time. He feels much more natural in the recent ones compared to when he started
Yup, they felt a bit forced and awkward but they are so much better now. He looks relaxed.
Agree. This short is top notch
'...Greg's shorts are getting better than last time....' ..and, the shorts are gettin' SHORTER than last time! ...ha-HAA!! >ChippendaleDoucette< >sexytimeGreg< >juskiddin'
Yup definitely agree
So is your mom
Noel and Greg being more legendary than last time with YT shorts
Holy shit it’s you again
Bruh this guy is everwhere
Wee guy
is there anything your not interested or don’t watch? I see you on trash and amazing content
Idk how the fuck you went from some bullshit gameplay content to gym... bro you are everywhere wtf am i crazy? Or am i hallucinating this comment and these replies?
20min of Low Intensity Cardio 4x Days a week after lifting.
45min of Low/Moderate Intensity Cardio 2x Days a week on “off days”.
No cardio on Leg Day.
170min of Total Cardio per week.
Get them 150+min of Cardio a week. It makes a HUGE difference.
Nice breakdown. Does cardio on your off days effect your lifting performance at all? I'd like to do something on rest days, but not sure if it's counterproductive.
Would it benefit me more if I do this and eat more to meet same 2,600 calories a day? As in, is there an added fat loss benefit to do more cardio and eat more foods to make up for it. Too low cals and losing muscle
dude i actually follow a similar routine just a bit more intense hiit cardio on off days
I do 30 minutes of cardio 5 days a week, i also have a day dedicated to cardio (high intensity, going all out) where i do 45 minutes of cardio
195 minutes of cardio per week
@@WickedRibbon nah bro u should definitely do it on rest days. I used to never do cardio cuz I believed that it would make building muscle slower but ever since I started riding my bike out of necessity, my physique just mutated and I got shredded as a motherfucker. Lost around 8-10 pounds but I look bigger and aesthetic as fuck
Coach Greg’s videos in this format is getting exponentially more awesome (and more informative) every time.
I didn't realize how important pecs were for cycling. Just watching how Greg's pecs activate on each pedal is oddly encouraging.
lmfao
they’re not working that hard they’re just contracted cause his arms are on the handles.
Theres only one reason to build your pecs and thats to juggle em to assert dominance.
@@fotis3v480 Well if you cant do this you are not a man yet.We all know that.
I got distracted watching them too haha
Please notice the difference between a full cardio session and a warm up cardio.
There is nothing better for lifting than 10 minutes of moderate cardio to get your body a couple degrees hotter.
Remember muscles work better at >36.5 degrees. (More malable less stiff, less risk of injury) .
that dont need 10 mins, a minute of cold shower does that to me already, what more squatting the bar for reps for a minute
Even if your cutting do your weights before folks (most cases)
I'd say especially if you're cutting. When cutting, you have less energy than normal, so your cardio will be more exhausting.
@@daanvanrijn4117 honestly I used to believe this but that all depends on what you eat, usually a lot of people don’t notice the impact of diet because their diet has been bad for so long they have no idea but someone who diets properly will notice it right away
I like this tone of voice. Thank you for your good advice. Always providing us with good information to help us improve.
Something that made me a Coach Greg fan, besides the entertainment factor and the info he puts out, is that he is a fellow cyclist. It's kind of rare to see someone who is big into both weight lifting and bicycling. Triathlete friends are quick to point out that I am not built like the typical endurance athlete, which is why I like having Greg as an example. My goal is be able to bicycle a hundred miles in a single ride (current best is just over sixty) and strike a decent double-bicep pose at the end! 😁🚴♀️💪
do you ride on the streets? i couldn't do that.
@@senorpepper3405 riding on the streets is good but you can also get a training stand for cheap and just ride in your garage for a a few mins after your workout and that’s pretty solid aswell
He sounds less...high pitched. I like it lol
It's what his OG videos were like.
His high pitched voice is iconic to me, I hope it never goes away 😂
Really well done shorts, Greg! Keep em coming. These could help a lot of people 💪🤓
I usually ride my bike to the gym, it’s five miles away. I find that when I ride to the gym I lift better because I’m all warmed up. The times that I don’t ride my bike to the gym, it takes me longer to get in the zone by just going straight to the weights without any cardio to warm up.
same here buddy
Same with me. I think it is more mental because ur body kinda gets used to the routine and ur mind prepares for some lifting when u ride that cycle for 5 miles each day.
That is a really good idea To ride bike to the gym But I always feel better when worming up my upper body to with Some easier Movements but that's just me Personally Always do what's best for you Have a great Thursday😁
@@ephraintorres1604 it's Friday morning 7:21AM in India😁
@@joetonyaashish7985 yah you’re body definitely gets used to it , because I can do that same bike Ride everyday without a problem where it may be more challenging to others. It’s weird though I have good endurance on the bike but I’m terrible with any kind of distance running .
I love calm and quiet Greg
Greg, let me fill your ego a bit: you saved my life with your guidance! I’d be dead. You’re my God now!
Happy to have been able to help
May i ask, what happened?
@@WisemanNetero I died. Two years ago. Then I found out about Greg and I had to come back. Escaped hell for this man’s guidance for a healthier lifestyle.
@@josephsanchez2159 Hell got internet over there? Well that ain't bad.
@@Noh1996 hell yeah, bud... it’s freedom down there.
Shorts are better than last time. Always better than last time greg! Love the improvments
Dr. Greg, you are the best of the best! I love you!!!! Please don’t ever stop doing these vids!
Greg you should make a clip on stretching and when to stretch
You can do some dynamic stretching before lifting to warm up, other than that, I don't think the timing is important. Just don't do deep stretches before a workout as it might affect your performance.
I just do light cardio to warm up (15 min) then workout. After I do 15-30 min to cool down plus burn some calories.
I have lost over 40 pounds by your advice and I bought your freaking cook book, would have preorder your protein powder but I hate peanut butter, but whenever a new flavor come out I am getting it. Thanks so much for everything..
Good info from Greg as always. In addition to depleting energy reserves, the cascades that the body uses to adapt to endurance training and muscle hypertrophy/strength training compete with one another. It’s called the interference effect.
Holy shit I've been running for about 45 minutes before lifting 5-6 times a week for the past 4 months. I mean I've gained about 12 pounds through this consistent lifestyle but now I wonder how much a difference flipping those two might have made. Well, maybe switching up the routine will help refresh the novelty of working out. Thanks coach Greg!
Tbh everyone’s different. Definitely worth a try, but don’t expect it to work as you expect. Cardio before a workout could be good in getting your body warmed up so your body is nice and warm to lift weights with less of a risk of injury
@@Pwjdjskw warming up schould not be 45 mins. 10 mins on the bike before ur training is more than enough.
Greg is one of the only people I trust for this kind of information. Thank you dude, seriously. :3
I do cardio and abs before I start my weight training. I don't train to failure or for max lifts anymore, so as long as I can still hit my number of sets and reps, that's what I'll stick with. I've lost 105 pounds so far doing LISS cardio and training in the 8-15 rep range depending on the day/exercise. I'm never so gassed that I can't get through my weight routine.
Well done with the weight loss!
You should NEVER to abs before weight training. Keeping your core strong and no exhausted throughout your weight training prevents any injuries, always do abs after
I did cardio before weight its was great for my weight loss also helped me build strength and endurance but you will need a little willpower for that.
Just googled "Cardio before or after weights Coach Greg Doucette" and bam, exactly what I needed! Got a spin bike for my birthday and loving the change up in my cardio. Thanks for the inspiration 🙏🏼
Most real bodybuilder ever, I am proud I am a subscriber for this channel. Thank you coach
I gotta do my cardio before weights because I'll end up just saying fuck it after lifting. It's like eating my vegetables I just gotta get it over with before I get to the part I like
Same here
I usually do light cardio to get a proper warm up before weights maybe like 15-20 minutes
Same. It ain't getting done if I don't do it first, because by the time I finish lifting, I'm starving and ready to go.
Weak bitches operating on feelings. Still cant eat your veggies like a little fuckjm kid
@@usingbothsidesofmybrain1690 "weak bitches operate on feelings" that's just a tough guy complex. Embrace your feelings. I assure you, you are not as tough as you think if you think that way. Feelings are an essential part of life and dealing with them appropriately is more manly than ignoring them. One day you will hit a wall where you face every single demon you've ever dismissed at once and it will feel like life and death. Being strong is connecting the mind and body. Do not neglect either.
I love these! Just what I needed to know at the perfect time. Thanks, Coach! Can't wait to try your cookbook!
Thanks for making videos with your real voice.
He’s so calm in this compared to his other content I like it
He can be hard to listen to in his regular content. I don’t get the higher pitched voice, when he is in videos with other guys he’s chill and normal
-- 1If you want to gain muscles do 5m cardio so you warm up your heart to exercise and then do 30minute if you go to the gym 3days a week but if u go 4 days then do 20minut
-- 2if you want to get rid of fat just do cardio all the time
Starting off on my jump rope and run routines. The jump rope is a good warm up before calisthenics with weight vest and I incorporate it as a staple for coordination and balance. Thank you for this advice and peace be with you. 🙏
I'm going 2 hour cycling ( moderate speed 20km/h ) after work eveyday only resting weekends and every two other days Monday, Wednesday, Friday I have my free weight program.
Lost about 20 kilos over the course of May till now, closer to my goals than ever!
More cardio than last time... Just not too much :)
There’s actually peer-reviewed research supporting this. Weights before cardio or incorporate light weights during cardio.
keep this up coach greg just what i need it
Coach Dr israetel mentions that cardio after lifting weights can decrease the ammount of muscle gains, what are your thoughts about it?
Yeah agree, also running after working out is harder and I just give up, for some reason I could do a 5 mile run on the treadmill sweating then have a full workout no problem.
its nice to hear greg not shouting. i always prefer his calm voice. unless ofc the agression is needed
Thanks coach! Been looking for this answer
Im so happy greg started doing these shorts. I love both types of vids
THANK YOU GREG!!
Greg’s shorts are motivating me more than last time
calmer than last time lol
I’ve been doing the 150 min weekly last 4 weeks. 30 min a day and I find myself inching towards being back in my old lean hard crispy body from 3 years ago soon. Paired w 5 days weight training. 👏🏽
I do weights, then light cardio while my muscles recover, then weights again with the same muscle group. It's time efficient, maybe not optimal
I can tell CG has been cutting lately. Dude is looking SHREDDED
So glad Greg is on the shorts finally
I do cardio before I lift I'm all natural I don't don't even do energy drinks I might not look like u but I love my build I'm 34 it's all about ur determination
This is the most calm Video I ever saw from Sensei Greg
Appreciate the short videos and getting quick reminders.
Thank You Greg, Your videos help me do more cardio than last time(and now I can eat more too! YAY)
Killing it with the shorts format 🔥
I feel like the parrot from Aladdin is teaching me about fitness
I always do my cardio on a bike either after working out with the weights or a separate day.. been doing this for years..
My Enve Melee is on order. I've never been so excited for a bike. I hate waiting for shit!
Hey Greg, I love the shorts. You should do one in all yelling tho! I know you are trying to just be concise and to the point, but it would be cool to hear it all crazy-like, ya know? Idk... Just a thought. Thanks for all you do!
Please keep that voice volume consistent in all your future videos, Greg.
Greg what's the best way to lose upper body for road cycling. ?? Please make a podcast . cheers 🍺
I'm 13 and got to say really like these short videos can't wait for the next one
Thanks for the advice
DOCTOR: CALM GREG CANT HURT YOU
CALM GREG:------
😟😟😟😟😟😟😟🤬🤬🤬🤬🤬🤬
Damn, Gregg, you look fantastic.
Dr Greg! Serious question- does 30 min cardio burn the same amount as 10 3 min cardio sessions- same speed and incline….having a debate please comment back
Thank you coach
Speaking clearer than last time
150 minutes a week DAMMIT COACH 💀💀💀
I’m finally adjusting to 90min 😭
I do 600-800min a week…💀 because i have no car and go to my job on bike…same for groceries
Hi coach,
could you make shorts on the correct execution of lifting weight exercises? Anyway thank you for all your suggestions and have a good day.
Hey coach! Love your vids. I do about half that time... 75 minutes of bike riding a week but at a fairly high intensity. Is the calorie burning effect about the same as moderate intensity for 150 mins or should I dial back the pace and double my time? Anyone's advice is also welcome!
I do a stretch them cardio for about 15 -20 minutes before just to get the heart pumping and get warmed up then a quick stretch then weights.
I do something similar. I do 15 min of exercise bike, and 15 min of the rower while staying in zone 2. My entire body is warm and ready for any workout. 45-Hr of weights and then walk for 15 minutes after with a weighted vest. I’m getting lean and more muscular at the sane time. I weighed 245 nine months ago ,and I wake up at 213 now. 23 pounds to go and I think I’ll be there by September.
I usually hit cardio before workout. Gets the blood flowing nicely and get better pumps
The most updated advice is if you want to maximize strength gains, don’t do cardio after lifting. This because cardio exercise inhibits muscle protein synthesis to a certain degree. If you do need to do cardio after a lifting workout, keep it shorter than 30 minutes. Shorter cardio sessions seem to inhibit protein synthesis less than longer ones. If you want more information, you can look up mTOR pathways for what specifically happens inside your muscles.
(didn't train for a while) yesterday no sleep all night, i did 4.30 morning run for 1 h then after some time go to gym. When i did cross bench man my heart started to hurt, every breath. Gotta keep your heart safe.
woah these shorts keep getting better and better!!
I like to do a 5 minute cardio warmup for my leg days on a bike as that gets the blood flowing to my legs immediately so I’m ready for a lift. Is that depleting my energy too much or is that still okay?
You’re fine bro
Doing 5 minutes on a bike is not depleting your energy... doing sprints is depleting your energy but not biking light for 5 minutes
I ride my bike 5 miles to the gym for a warmup even on leg day. I think warming up is important like you said to get the blood flowing. I don’t lift as good when I’m not warmed up. Also I find it’s good to take a hot shower before I workout , that seems to get the blood flowing too.
Do whatever allows you to progress in your goals. Im currently squatting 4 days a week and I can walk in and warm up with the bar and thats enough for me
@@jholl3357 why are you squatting 4 times per week? What are your goals, strength or mass?
Shouldn’t do cardio before OR after your strength workout. If you do it before, you won’t have the same energy (lower glycogen stores) or possibly mental focus to get the max out of your strength session. If you do it after, the increased blood flow from cardio/HIIT will reduce your muscle growth. Remember, when you strength train, you’re tearing muscle fibers, inducing inflammation which leads to rebuilding (bigger muscles). So the increased blood flow reduces inflammatory markers, reducing the overall process of hypertrophy. I can’t say HOW much it reduces it based on the studies, but optimally, cardio in morning and low rep high weights in afternoon followed by high protein + creatine + high glycemic index carbs to get that insulin spike and get ur muscles to take up all those nutrients and facilitate the rebuilding process. Cardio in morning to increase blood flow to reduce muscle soreness, aid in muscle recovery, and burn fat. High protein, low fat, and low glycemic index carbs during the day. Only insulin spike after your strength workout. Biochemically, this makes the most sense for OPTIMAL muscle building while burning fat. And of course, all while maintaining a ~500 caloric deficit per day (3500 cal=1lb per week).
I find that getting a few thousand steps before my workouts gives me much better cardio endurance so my muscles are always the limiting factor instead of cardio exhaustion.
Love the shorts, and I’m sure it’s great for the algorithm and for getting good information out fast👍
Thanx Coach Greg.
Depends on your genetics. If you have good genetics, do it after. People with bad genetics, do it before. You will get more energy from doing it before if you have bad genetics. The opposite is true for good genetics.
I’ve been doing 2-4 miles on the bike after every work out at a medium level resistance…it’s been about 3 months now and I feel freakin amazing. I do wonder if I should up the miles/intensity and when.
Hey Coach Greg what do those straps your wearing do?
Simple and straightforward
Great job coach Greg !
I was thinking of starting a plan for exercising though out the week and here it is:monday, Wednesday, Friday, and Saturday. I use my bench press to lift weights for 20 minutes and legs for 10 minutes, and on off days I will use my punching bag for 10 minutes and run/jog up and down my street for 20 minutes. So 30 minutes per day. What is your advice on this
I do cycling for fun, about 1-2x per week I’ll go on 20-30 mile rides and I also want to build muscle. Not to mention I commute 11 miles to and from school about 4x a week. I seriously love doing this but i keep sacrificing workouts and I just want to find a balance with this much Cycling. I prefer cycling over weightlifting but I also don’t wanna stop gaining muscle. Perhaps I’m asking for too much but any advice is appreciated.
Wow... I'm gettin flabby since I'm losing weight agind and it's been a while since I've been trying to get back in. This is definitely insightful for the moment.
HIIT is the way forward in my opinion, then supplement that with weight training.
I used to take difficult hikes before hitting the gym and I got as able to lift a lot more and longer than if I didn’t do an intense cardio session
Hi Doc! Big fan of your videos. Love the info in your videos esp regards to walking, fasting, dieting and insulin/cortisol/hormonal responses. However another youtuber I follow who is a doctor and former olympian pro has very differing views when it comes to fasting and carbohydrates. Doctor Stan Ekberg.
Is there any chance you could do a response video to his claims as I am quite confused by the conflicting information both you gentlemen present.
Thank you.
Mike Israetel has stated doing cardio too soon after your weight lifting session interrupts the signaling of the muscle and can cause less muscle growth. You want the last thing you did around the time you train to be weight lifting, not cardio, if you are trying to build muscle.
There's quite a lack of evidence for that. Those few dozen minutes of cardio aren't going to significantly reduce muscle growth. After a lifting session, the growth process takes anywhere from 24 to 72 hours, so 30 or even 60 minutes of cardio is a negligible interruption.
If I recall correctly he says to leave at least 4 hours between weights and cardio if possible
@@johnjohntv1195 Correct, because he had said you don't want to interrupt the signaling of hypertrophic muscle growth and nutrient partitioning if your goal is to build muscle effectively.
This is worded pretty incoherently.
@@truthbetold8233 looks perfectly fine to me.. english not your native language?
I do legs..wait 10min..upper body . then 5 min.Weighted sit ups..drink my protien shake n have small meal..Wait 20 min walk fast / slow jog for 6 to 10mi 4 5x week.. i like doing weighted lunges as i walk up hills .. cuz u dont have to do as long to get good work out..sMe w weighted sit ups .. running screwed my hips up.. the pop n click.. had stop but i feel like it burns off fat faster n lets ur body come down slower n im less sore later on..overall 1.5-3hr a day. 5 on 1 off
I appreciate these short videos 👍🏼
Thanks Coach Greg
Straight to the point. Sweet.
I have a great question.
I've been seeing tremendous results but I came to a conclusion that maybe I'm overdoing my cardio. In 6-7 months I've built some muscle and got my bf% lower. However I started to get more and more muscle soreness, cramps, at times I can't even lift heavy, I feel burnt out, tired and exhausted. I've been walking to the gym and back (11km altogether), lifting weights and doing 30min of cardio right after (elliptical, stairs, Incline treadmill) to get that 150min/week of recommended cardio and shred some fat... however I excluded walking from those 150min. One of personal trainers at my gym told me that I will just get some fresh air from all that walking so it doesn't really count... but then again he's the same guy who thinks you should do a bike race in a warm hoodie to sweat more (=burn more calories and fat) 🤷🏻♀️
the actual question:
is only walking 15k steps a day minimum a good enough cardio (only weights at the gym; not followed by cardio session) or should I exchange it for some higher intensity cardio (weights + cardio; limit the steps outside) ?????
I do HIIT with dumbbells then weight I'm seeing more muscle definition I'm short on time 20 min hiit is works for me
How about 3 days weight lifting and 3 days cardio, like a split workout. Will it affect muscle growth too?
My cardio is easy since I’m 14 and have no car I have to bike everywhere if I want to go. Sometimes I have to bike across my city and back and it’s great
Greg is 150 min for heart health or just to keep the metabolism in check?
Just discovered Cardiac Drift, please do a video on this, it may help lots of people, I read 10min steady then 5min rest 3 times to keep blood volume high, your thoughts.