When it comes to getting a flat stomach, cardio alone won't do the trick. Here is a 22 day plan to get you the flat stomach you are looking for - ua-cam.com/video/CMKw77fbkOs/v-deo.html
It’s been years, and this man still makes some of the best quality videos out there. As much as he talks about Sly Stallone being his idol, I’d say he’s right there with him in terms of being a real life legend.
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
For the wearable trackers, I use them as a guideline. Workout A burned 200, Workout B burned 300. All that means to me is that I hustled a lot better/had a more intense workout with B.
since i am limited in time i use the wearable to follow track of my heart rate (even if its imprecise) and to account the amount of time i have expended on each exercise
The problem is their inaccuracy is so bad that it's not even consistent for the same watch same person day to day. I've had my watch just refuse to track my heart rate anywhere near close somedays and other days it's bang on with other monitors. Really, I barely use the watch information because it's too unreliable. I really only use the stopwatch.
I think Jeff missed the most important thing about calculating calories on cardio. The heart. If you don't measure your pulse, you won't get an accurate number of calories burned. A real world example, a month ago I started to practice cycling with my father. He's been doing that for 40 years. I'm a fit person so I can do decent efforts even if I'm not prepared for it. Well, I got a pulsometer. My basal pulse is 72, my father's 60 or so. When doing a 4 hour route, I could have a mean of 130-140 bpm, him 90 or so. I was burning 2300-3000 calories depending on the day. He could burn like 800-900 because for him it was like a walk, for me it was really intense. The machines calculation could be reasonable accurate if you are a normal person, but if you start to get better and better in what you do you will start burning less, so the estimates will be wrong. (Non English speaker here, sorry for the mistakes)
I think you missed the most important thing about calculating calories, you don't, as Jeff said at the end. The only way to accurately calculating calories is in a lab with the researchers. You'll burn your calories whether you track it or not, so focus on the effort in your workout instead. Since effort is the only factor you can control to actively increase calories out (and exercise selection of course), unlike your: age, weight, gender, body fat%, muscle mass%, experience level.
Hey Jeff (Q&A) - what's the deal with massages for tissue/muscle recovery and the ideal (or not) timing after exercise? Stuff like intense static cupping, or lighter roaming cupping, soft muscle massage, deep tissue massage, theraguns, thera-canes, foam rolling, things like that? Is doing this killing or helping my gains? Cheers!
Last week I had a 90 minute deep tissue massage by this chinese lady. She knew her shyt!!!! She even gave me the massotherapy receipt so I got 80% refunded with Insurance. She was doing all these things, and 90 minutes is a session where many many things are being done to you, like she started standing on my back and digging her heels in certain areas, then she started crawling on my back and digging in my back with her knees is specific areas. She knew EXACTLY where to dig, she was an expert at her craft! I came out feeling like a new man, shoulders felt better and she gave me a little more leg mobility which i'm sure will help my squats. People got insurance through work and don't even use it, it's such a shame!!
I used to use the elliptical and would shift effort from legs to arms intermittently, as well as exaggerate upper body movement (twisting at the waist) instead of simply moving my arms. The machine had body weight input and I Always used heart rate and respiratatory levels as my guides to how I was improving, and always increased resistance levels when I stagnated. It worked!
Question for the Q&A: Jeff, when working with female athletes, do you do anything different than when working with male athletes? While each athlete is unique, I am curious about gender differences and their potential impact on training and nutrition for athletes performance. Thanks for the amazing work you do, coach!
Yeah, muscle physiology is the same for each gender. I've been training with my girlfriend and once she switched to resistance training, the only difference between her and I is weight used. Her strength is still building the same. Hypertrophic workouts stimulate growth and fat loss, and she has excelled in both. Hopefully you can find some clarity with training from this life example. 💪🏾
I've had a stationary bike for 12 years. I use it as part of my warm up before doing resistance training. I also have an Apple Watch 6. Of course it "measures" calories burned but I only check the values to compare workouts done on successive days.
Great video! I'm going to be hitting my training and weight loss hard in about a month. I'm post surgery and my activity restrictions will be lifted soon and I'm eager to get back to it.
So, usually ignore the calorie output on the machines when I do machine cardio. I do use an Apple Watch, in the matching mode. How accurate are fitness trackers? As an aside, if you feel an answer is insufficient in the comments, a piece on fitness trackers similar to this, for both strength and cardio, would be very interesting. Thanks for your awesome content!
I have to use the elliptical because my left knee is screwed up. I just go off BPM trying to stay around 160-170 and any time i feel fresh just push myself to pain. Great tips on the posture and not being lazy too i have a hard time controlling my posture.
That is why I am more concerned with maintaining the same calories burned. When I started, the treadmill said I was burning 700 cals in an hour at a 6 grade steepness. -45 pounds later, and I've increased it to 11 grade.
I have always ignored the calorie feature on all cardio machines. They are just a guess, there is no way a machine can be accurate on how many calories are burned. The best way, is to just use the scale and see how much weight you have lost.
I do use an eliptical, and I do consider it effective. My reason is simple, it’s easy on my joints. I keep my heart rate up between 150 through 180. After 30-60 minutes doing that, I feel I’ve done some fairly good work. I use the eliptical between shifts away from home (work in a transportation based industry), and this is the best maintaining cardio machine we have. I’d use the treadmill, but the track catches and it’s also rickety and old. Other than that, I don’t calorie count at all, but I also just never have been out of control with my diet. I’ll go between 225 and 207 pounds and feel excellent, and look alright too. Point being, it works for me. I do greatly appreciate the insight that the cardio machines calorie tracking is garbage however. I always supected as much and now I have some proof.
Thanks Jeff, great video. I found out how inaccurate these sport watches were a few years ago. I had been wearing the best Fitbit watch for 2 years until it died. I purchased a newer model (top of the line) and wore it for a few months. Because I record all my activity, I could tell that the new Fitbit was actually giving me (approximately) a 500-cal. expenditure difference from the old one for the same daily activity. For me, that equals an 18-20% discrepancy in caloric expenditure. That's quite a lot for supposit "top-of-the-line" hardware. Thanks again.
This is a really great discussion and video! In the end - does it matter though? As long as the machine is lying consistently you can compare yesterday's workout with today's - you just can't compare machine A to machine B. Of course, we are also ignoring the placebo effect and the power of positive thought (ie. the secret) - but people who believe in these never hit the gym since they are already ripped 🤣🤣. Thanks Jeff - this would have to be the most informative and professional workout channel on youtube! 👍👍👍👍
Yeah I figured it was too good to be true, glad I switched to strength training in combination with a good diet, been getting in shape faster this way 💪
Unless you had lower back injury or you simply have a fragile lower back there aren't any risk beside potentially tripping. I prefer jumping jacks though.
It's a good cardio/conditioning exercise which also grows calves when combined with other good calve exercises. Damage is pretty limited but with a past ankle injury it's difficult personally, lower back was also mentioned in previous comments but besides that (for knees, hips, shoulders,..) it's safe
I believe he has addressed this in a muscle imbalance video before and his suggestions were to do 3-5 pre-exhaust sets on the weak side. This is to make sure you really put the work in and focus on the form and full range of motion while you’re still fresh, as opposed to fatiguing later on
@@letsgetfree1 I'm guessing that if you train unilaterally diligently enough with the same weight on both sides it should slowly mitigate the imbalances because the weaker side would be "training harder" than the strong side with the same weight. Does this make sense?
One of the best videos on this topic I've ever seen. Once again, Jeff and Jesse killing it and proving why they are at the top of the mountain. Thanks brother.
@@Killerkarotte1 If there was a mount rushmore of youtube fitness, Jeff and jesse would occupy all 4 spots. 2 as they currently are and 2 headshots of them as kids.
@Jeff Cavalier- love your videos, particular those that offer unique and creative exercises particularly without fancy equipment that not all of us have at home. As an ex-pro rower however... that was not a great demonstration of how to properly use an erg, and erging is legitimately one of the best cardiovascular and full body exercises you can possibly do. Good rowing form is completely horizontal, all of the power comes from the legs, while body mechanics and momentum drives the handle towards the body at the end of stroke allowing the arms, rotators, back and most every stabilizer in your body to activate naturally- if you want to learn to erg: DONT DIP YOUR HANDS, keep them in one horizontal plane the whole stroke as opposed to what that video showed. There is a TON of intricacy to rowing and I highly recommend learning it if you want a full body exercise with not just low, but zero impact (for those of us... me... with bad joints). Great stuff Jeff, if you every want to run a class on rowing, hit me up
I enjoy using the stairmaster most because there are plenty of ways to modify and increase the work you place on your body. You can make sure not to place your hands on the machine, you can, like you said, make sure to move through full hip extension; you can go 2 stairs at a time; you can drive your hips w/ each step into more hip flexion. Plenty of ways to maximize your time on the machine.
It is already years that I'm watching your videos and thank you for your work guys! This video feels like you are about to level up your content once again. Very well scripted, engaging, funny and helpful as always 🔥🔥
I think stationary bike is best when you track watts. I just make sure I work longer on the same avg watt or increase avg watt. Great progress and kcal tracking.
I dont workout in a gym, but I do have a C2 rower and a Kettler Ergonometer crosstrainer at home. The crosstrainer works by setting a resistance in Watts, and provides the same Watt resistance independent of RPM. Its clearly noticeable that for a given Watt resistance, the percieved resistance is higher at low RPM than high. Provided that the Watt thing gets provided accurately, I would think that this machine provides accurate Calories burned?
Hey Jeff, Thanks so much for your training tips. They are an integral part of my regimen. Just saw your recent Instagram post. Beautiful family! My buring question is... I'm a 68 year OLD MAN! Have been obese all my life who weighed 367 on November 1, 2018. Have acheieved my goal weight (212#) about 6 months ago and feel great. My goal now is to try to get a bit more lean (current body fat 30%). All my friends, family (and from what I've read) say I am fighting against time and my history and this is the best I can expect. Is this true? It's perfectly Ok if it is. Just want to see my reality clearly. Thanks Jeff!
My smart watch always seemed to be pretty accurate, and it does have more data than a treadmill. I listen to the calorie burn it says ad I lose, maintain, or gain weight accordingly. The thing about a treadmill is that it doesn't tell you whether it's including your baseline BMR into the calorie burn estimates. If you jog for a half hour and your BMR is 2000, that's ~42 calories that may or may not be included in the treadmills estimation. That isn't a perfect guess because calorie burn that's part of your BMR varies depending on whether you're sleeping or not too. You can outrun a bad diet too. I have a physical job and run a lot with maybe 3 days strength training a week. I eat a lot of healthy food, but still manage to eat a decent amount of less healthy carbs. It's likely more to do with the active job than the running though.
Thanks Jeff. I switched from all of those pieces of equipment you mentioned to the indoor rowing machine at my gym and feel fantastic! Up to 84% of total body muscle activation? Sign me up! 😁 It IS more challenging but that's a good thing. I've watched numerous videos on rowing machine technique to get better rowing technique and it's paying off. My weight is coming down and, in addition to all the strength training you encourage, it's really helping me "look" more athletic. I would NEVER go back to any of those other machines as I'm on my fitness journey. I'm even considering getting one for the home.
Question for QNA For JEFF : I’m trying to cut weight, and things are decent so far. In terms of diet, how do I stop myself from the craving of junk food that occurs 4/5 days later? Is it normal? If not, what am I doing wrong. I’ll have a good 5 days, one bad day and I feel like I’m back to the beginning.
If you’re craving junk food then maybe your not eating foods you enjoy. Try making a lower calorie anabolic version of that food, e.g protein ice cream. Your diet should be good enough that you don’t want to cheat
Do a cheat day everyday. Eat something that you enjoy everyday. Just keep it to a minimum. You can consistantly loose weight like that, it just takes a bit more time, but its way more sustainable since you are still eating things thst you enjoy from time to time. I am around 12% bodyfat for the last 8 yrs and have quite some muscle on me and i eat something sweet thats considered junkfood everyday. I just dont overdo it. Ofc you gotta remember to have an active lifestyle. Do some easy to moderate activities everyday and youll be in shape in no time.
P.s. if you are craving junk food every 4-5 days just eat some that day and then skip breakfast the next day and go for a run/jog/hike/ long walk on an empty stomach. When you come back you can enjoy the rest of the meals for that day no problem. Dont overdo it with any kind of diet, you need to enjoy the food you eat and enjoy the process too
what you need is discipline… i prescribe you 1000mg of discipline. enough to help you set your goals and actually follow through and achieve them, you mentally weak fool
Totally normal. You should try to keep your glucose spikes as low as possible yo reduce cravings. You may be eating healthier, but having high glucemic index food will most of the times return to your cravings. What has worked the most for me is being very strict with this for about a month, it's really hard at the beginning, but after the third week you will see cravings will be mostly gone. Once that dependance is gone, it's much easier to control your diet.
(Q&A) This is more channel feedback than a question; giving an idea for what I think would be a great new series to broaden your channel’s offering of educational exercise science videos. I’ve been studying (at a very surface level) about neuroscience topics and their relation to [mental] health and fitness as a whole. If I knew about all these “hidden” benefits to fitness and wellness that go well beyond the physical changes we see with exercise, I might have been more inclined/inspired to take my fitness and health seriously earlier on in life (and I’m only 21). Would love it if you guys made a video (or new series of videos) covering the direct relationship of this concept. For example, a handful of topics I think would resonate with a lot of people include: - Hormones (testosterone, cortisol - such as how high cortisol KILLS your gains, estrogen, etc.) - Neurotransmitters (release of endorphins, dopamine, norepinephrine, etc.) - Brain Health (i.e. how regular cardio can REVERSE the shrinking of your Hippocampus, which is directly related to your memory/focus) These are just a few examples, but I think you guys at AthleanX have an amazing platform with a very impressionable audience! I firmly believe knowing/educating yourself on these topics can help you stay inspired/find new reasons to stay and shape and inspire others to do so as well - I personally feel amazing when those close to me begin exercising regularly because I know they are essentially investing in their health! Hope you guys take something away from this. Keep up the great content!!!
I’ve been using my good old Nordic tracking machine I can get a killer workout on this and smooth running flywheel no jerking knee joint had mine for 32 yrs just change the strap when it wears alot
Hey Jeff, great video. I know you said the wrist devices are also inaccurate but what about chest strap devices? I've got one and part of the marketing hype is that the chest straps are more accurate because they're based on measuring heart rate closer to the chest.
I love the rowing machine at the gym but the foot straps tear up my shoes, so I had to stop using it 😕. I asked one of the workers for advice on how to keep that from happening. He was clueless. He actually didn't even know how to use the machine.
Spin Class out of the seat (counter turned off) is superior even though my gym mates stare like I'm crazy. I monitor how I'm feeling instead of chasing a number that may not be accurate. Confirmed my Jeff! Thank you!
I solved the problem of my elliptical not asking for my weight. The caloric burn it reports is so low after a 30-minute, intense session (with no leaning on the machine), that I only use it as a cardio workout (breathing, heart, lungs, endurance). I use my treadmill (which does ask for my weight) for burning calories, along with walking dozens of miles (outside) every week, and, of course, eating clean 'most' of the time.
I've been diagnosed with kyphosis - a posterior/anterior curvature of the spine. With hard work, I have found that my workouts have really helped to correct my imbalanced posture and straighten the spine. While I have seen good results from my workouts, I wonder if I'm approaching it all wrong - should I focus on corrective exercises or continue with my hypertrophy training and heavy lifting to help fix the problem? Thanks fellas.
Correcting the problem is prioritized, due to the improper curve of the spine impacting proper form in exercises. The movements might feel correct to you, but in truth it can place stress on the wrong areas, increasing the risk of injury, as well as the risk of worsening the problem. This is why postural tests are always important with clients during screening. In biomechanics, angles are everything in how you target muscles appropriately, while incorporating injury prevention. Your angle is compromised. All of the big five compound movements will be impacted by this, it will also slow your progress. Hope this helps, look after yourself and your health.
Jeff has told us that the bent over barbell row puts your shoulder joint in an unnatural position. So does that mean that rowing (on a Concept 2 for example) also puts your shoulders in an unnatural position as you pull the handle to your chest? These motions are very similar, aren't they? On a rower, you are repeating this action at a much higher rate over a much longer time period than a barbell row, so how is this affecting the shoulder joint? Thanks for considering this question.
My watch and my elliptical both are asking for weight/height and age. My elliptical is reporting 2-2.5x more calories burned than my watch. I don't believe either of them. But I am using my watch as guide for how many did I work that day compared to other days and for keeping my exercise when doing cardio at constant HR. For HR watch is OK when doing cardio. If it miss calories it always miss the same, so it is good for that, but precise calorie measuring is BS, that is one formula for all, and every body is burning in different rate. I am 50yrs/189cm/91kg now, 9 moths ago I was 119kg and that shocked me so I started to do cardio for losing weight (walking in woods up and down hills and elliptical at home), now I am OK with weight I have so I am starting on dumbells with one of your programs. Thank you so much for all your effort in making your videos and educating us how to get closer and faster to our goals. All the best from Croatia. 🤜🤛
Can you do a segment on calories burned by using the slap ropes. This is what I call 'em. They are 1 1/2" in diameter, and they are weighted ropes. You typically hold the ends, bring 'em up and back down quickly and repeatedly, creating a nice wave in the rope. I find it to me a good cardio exercise, as well as a workout for the arms and shoulders.
Hello, Jeff! What exercises for leg muscles development are suitable for people with varicose veins(I'm 22 and recently discovered that my favorite exercises are no longer a good idea) thanks in advance!
@@kurkhulcomb8994 Any exercises that put excessive pressure on your legs and your abs may worsen your varicose veins. After a few months of weight training on the legs, the situation with the veins has become worse.
@@katek7307 Interesting. Ive been lifting since 17 (27 now) and from my experience it stops progressing or at least has slowed down after a threshhold. The extra vascularity doesn't bother me. From what I understand the benefits outweigh the risks, since if it becomes a big enough problem there are corrective surgeries... always thought it was just due to aging not exercise. I also wonder what Jeff would say
As always another great video. The only reason I even look at the screen is for heart rate to see if I'm hitting my target heart rate. I always put the treadmill at an incline and on the stair stepper I do a few minutes of skipping every other step. As far as leaning on the machine, these folks probably lean on counters, shopping carts....at every opportunity which is also horrible for posture.
When I CONSISTENTLY Started eating better Nutritionally along with Cardio machines, I lost the weight and have Kept it if Off for over a year now! Great nutrition is. KEY
I use the calorie counter as an indicator of progress. The elliptical at my gym says that I burned ~550 kcal in 30 minutes half a year ago, by now it's more than 700. The increase is what matters to me.
Absolutely love your content. Would it be possible for you to make an updated video on how to increase your vertical jump? It's been a long time since your last one and I'd love to hear about new exercises that would help us jump higher.
Q&A can you go over Dropsets vs Myoreps vs Eccentric Accentuated Reps. Specifically when is the best time to use those, bodybuilding/strength/athleticism.
When u compared the stair master or stepper to doing bicep curls, saying full extension is better, wouldn’t fully extending your leg give u a quick rest period as you’re lifting less weight the straighter your leg is, whereas you’re actually keeping more leg muscles engaged by not fully extending them? Kind of like locking out your legs on a leg press compared to keeping a slight bend and the end of the rep
Probably worth mentioning the benefit of cardio to your overall health and fitness (resting heart rate and endurance during weight lifting). I use the elliptical on my recovery days to get in cardio but without negatively impacting my strength gains. Trying to target 45 to 90 mins steady state exercise when I do decide to focus on cardio.
I do not see how leaning on a bike would change the power output. Power is torque X angular velocity. Your weight is already supported by the seat, plus your posture doesn't affect the resistance provided by the machine.
I do interval training on the treadmill. I try to max out my heart rate and then fast walk until my heart rate goes below 145 bpm. With all that I only estimate the fat calories burned, which I believe is 1/10 of the treadmill numbers.
Hey Jeff and Jesse... Im curious if what I am doing is ok. I have a broken neck (fused C4-5-6) with damage above and below, and broken back at the end of lumbar spine into the sacral. I have been "recovering" for over 8 years, with the VA having me do some stretches and "chair yoga" Just over a month ago I began one of your 22 day challenges, and well, I saw big gains, about 1 and a half inches on arms, gain about 3 inches around my chest and lost 5 inches around my waist. I documented it all, recorded and photod stuff too. I am still working out on a PPL (technically PPLG, pull, push, legs, guitar, because I do want to relearn how to play, since my injury meant no more shredding...) I injured myself doing flys on a bench, and my rhomboid area was hurting. BAD. I couldnt sleep, and well, other things. Bear in mind I am still with pain managment, and on medication, and it still hurt (I still have a crushed spinal chord). I am curious about the pathways the nerves take. Are the needles and pins ONLY from spine impingment, or can elbow or shoulder movement cause the needles and pins in your fingers? Also, I couldnt train for 5 days, and I lost a LOT of gains in those 5 days. I am wondering if I will have an easier time regaining that. (I had the injury and a hell of a cold, sweating a lot, and all that). I did get bummed and was down about things, and then I realized, that I started watching a lot of fitness channels, and well...so much of it is NEGATIVE, and so many just whine about you, this or that. I cut them out completely, and only watch your vids (and this other channel, smaller, very positive stuff, and he is in tune with you, James Linke). So thats it, no more Doucettes or other guys that dont seem to know or care about what they leave behind, as a legacy. Thanks guys. You got an old fogey like me to realize the race isnt over, and I can not just recover, but improve to the best shape of my life!
Anecdotal of course, but I've used a heart rate monitor to compare vs some of the machines. The treadmill I was using was actually over estimating my calories burnt up until about 20 minutes, then after that was underestimating it by about 5-10%.
When doing cardio for supplementing the goal for achieving a caloric deficit, how does skipping compare to the exercises mentioned in the video? It seems to be more accessible than having the gym equipment
any type of activity or cardio is best only if that keeps you accessible to that, intetersted and motivated. if you enjoy walking its the best for u, if u love skipping its the best. bcz end of the day any activity that makes u do it over and over again. thts the best form of cardio or physical activity to stay fit and healthy both mentally and physically
Similar to what Rajkaran said. I have jump ropes and really enjoy the workout more, so for me I seem more motivated to use them instead of any machine. As you said, it's easier to access and all I need is some good music with my headphones and I'm good to go.
Hi Jeff, I started following your channel years ago and this issue around cardio resonates enough to ask a question. I’ve always had trouble knowing whether what I’m doing is right. I wake up fairly early in the day (4:30am ish) and do some light stretches then go for what I would think is a HIIT by running up a hill as fast as I can go in consecutive short periods of time over 20 min or so (fasted) then grabbing breakfast, then pre-workout meal, then 45 min of resistance training. I’m not sure if that’s counterproductive or not. If you had any suggestions, happy to hear.
My main cardio is rowing and I think my machine is not perfectly precise. However, since I'm a lot taller, heavier and more muscular than the average person (6'5'' at 220 lbs, bulking right now), I'm pretty sure the machine is UNDERestimating my calories burned, as it probably uses the 154 lbs number you mentioned. So I take everything it claims as a safe "baseline". My actual calories burned through exercise might be a bit higher than what it claims, but I can be sure that I at least burned that many calories.
I am 67 years of age. I have a Sole E-30 elliptical, coz I prefer low impact workout. For a similar type of workout in terms of resistance, duration, elevation, as compared to many other ellipticals, this machine shows much less calories than others. Also, is maintaining an elevated heart rate for a specific time better than counting calories?
I figured as much for some time now... And I guess the same applies to "fit-bands" that base their count on heart rate. But now, the question is: How consistent are they? If one of these things say I burn 300 cal. and a month later, it reads 600 cal. Is that a real double in my workout burn? Whatever the real number is?
I also like the "divide calories burned in half" rule. Being that it's all an estimate anyway, it allows for getting some calories back without most likely going over.
Question for “FAST ACTION” Q&A My gym recently got some Hyperice equipment and I am very curious about your opinion on percussion/massage guns. Do you ever use them? Do they really help? Can you make a video on them?
I don't really care about the calorie counter on my treadmill. But I do keep track of the distances I run. I don't think my machine can be calibrated, or at least I don't know how. How far off can the calibration get?
Question: so I know sleep is always one of the major factors when it comes to gains and general health. I work the night shift and have worked it for 10 years, and there are not a lot of resources for those of us with this schedule. So I usually get about 5 - 6 hours of sleep per day. And on the weekends I sleep at night like a normal person. If I do everything else correctly, how detrimental is this lifestyle?
I am not very knowledgable on this subject, so take what I say ith a grain of salt. My understanding is that a consistent routine that has you feeling well rested when you wake up is what really matters. How long you sleep for is different for every person, so you may need more or less sleep than the average person. Find an amount of sleep that makes you feel good and set up a consistent schedule to ensure that you get that sleep as often as you can. Keep to that schedule as best as your life allows you to and you should be in a very good place.
I have read/heard from other people that work the night shift say that sleeping during the night is wonderful. Ultimately, it might be better for you (in terms of sleep quality) to find a different job that allows you to sleep during the night but in practicethat might be infeasible because you cannot find another job that fits your needs. Only you know the situation you're in, make the decision that works for you.
When it comes to getting a flat stomach, cardio alone won't do the trick. Here is a 22 day plan to get you the flat stomach you are looking for - ua-cam.com/video/CMKw77fbkOs/v-deo.html
It’s been years, and this man still makes some of the best quality videos out there. As much as he talks about Sly Stallone being his idol, I’d say he’s right there with him in terms of being a real life legend.
Easily impressed, aren't you?
@@Killerkarotte1 dont be a meanie 😀
“You’ll never be able to out-run a bad diet”. Jeff is a fitness legend.
It's impossible ... unless you're Jeff. He has also outran a cheetah, a bullet and an angry wife.
Jeff says a lot of great things but this saying is like one of the most generic pieces of fitness advice, weird thing for you to highlight.
@@Mellow_Yellow13 ok numbnuts
@@byronrogers4489 I can believe outrunning the first two. But an angry wife? Not even God could help you there
The truth does not hurt. Working against the truth hurts!
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Should I eat less or do more cardio when cutting, or it doesn't matter at all?
When In a calorie deficit, the scale still doesn’t move? Is it because I’m putting on muscle at the same time?
AB WHEEL? I use it...it works, but are there better ways??
Bruce Lee workout!!!!!
🏃🏋️♀️💪
For the wearable trackers, I use them as a guideline. Workout A burned 200, Workout B burned 300. All that means to me is that I hustled a lot better/had a more intense workout with B.
since i am limited in time i use the wearable to follow track of my heart rate (even if its imprecise) and to account the amount of time i have expended on each exercise
Yes, same here!
The problem is their inaccuracy is so bad that it's not even consistent for the same watch same person day to day. I've had my watch just refuse to track my heart rate anywhere near close somedays and other days it's bang on with other monitors. Really, I barely use the watch information because it's too unreliable. I really only use the stopwatch.
I think Jeff missed the most important thing about calculating calories on cardio. The heart. If you don't measure your pulse, you won't get an accurate number of calories burned.
A real world example, a month ago I started to practice cycling with my father. He's been doing that for 40 years.
I'm a fit person so I can do decent efforts even if I'm not prepared for it.
Well, I got a pulsometer. My basal pulse is 72, my father's 60 or so.
When doing a 4 hour route, I could have a mean of 130-140 bpm, him 90 or so.
I was burning 2300-3000 calories depending on the day. He could burn like 800-900 because for him it was like a walk, for me it was really intense.
The machines calculation could be reasonable accurate if you are a normal person, but if you start to get better and better in what you do you will start burning less, so the estimates will be wrong.
(Non English speaker here, sorry for the mistakes)
I didn’t see any mistakes..thanks for the knowledge
I think you missed the most important thing about calculating calories, you don't, as Jeff said at the end.
The only way to accurately calculating calories is in a lab with the researchers. You'll burn your calories whether you track it or not, so focus on the effort in your workout instead.
Since effort is the only factor you can control to actively increase calories out (and exercise selection of course), unlike your: age, weight, gender, body fat%, muscle mass%, experience level.
English is my first language. You speak it better than me.
"Calories you burn watching TV" you have my undivided attention, boss. Im listening...
Hey Jeff (Q&A) - what's the deal with massages for tissue/muscle recovery and the ideal (or not) timing after exercise? Stuff like intense static cupping, or lighter roaming cupping, soft muscle massage, deep tissue massage, theraguns, thera-canes, foam rolling, things like that? Is doing this killing or helping my gains? Cheers!
Also interested.....
Need this info! Is message actually accelerating the recovery process or does it just distract the neurons, providing temporary relief?
Last week I had a 90 minute deep tissue massage by this chinese lady. She knew her shyt!!!!
She even gave me the massotherapy receipt so I got 80% refunded with Insurance.
She was doing all these things, and 90 minutes is a session where many many things are being done to you, like she started standing on my back and digging her heels in certain areas, then she started crawling on my back and digging in my back with her knees is specific areas. She knew EXACTLY where to dig, she was an expert at her craft!
I came out feeling like a new man, shoulders felt better and she gave me a little more leg mobility which i'm sure will help my squats.
People got insurance through work and don't even use it, it's such a shame!!
I used to use the elliptical and would shift effort from legs to arms intermittently, as well as exaggerate upper body movement (twisting at the waist) instead of simply moving my arms. The machine had body weight input and I Always used heart rate and respiratatory levels as my guides to how I was improving, and always increased resistance levels when I stagnated. It worked!
Question for the Q&A: Jeff, when working with female athletes, do you do anything different than when working with male athletes? While each athlete is unique, I am curious about gender differences and their potential impact on training and nutrition for athletes performance. Thanks for the amazing work you do, coach!
Its the same.obviously females don’t have the same muscle building advantage, but muscle physiology still applies
really hope he chooses this question
Great question.
Yeah, muscle physiology is the same for each gender. I've been training with my girlfriend and once she switched to resistance training, the only difference between her and I is weight used. Her strength is still building the same. Hypertrophic workouts stimulate growth and fat loss, and she has excelled in both.
Hopefully you can find some clarity with training from this life example. 💪🏾
There's a reason why he has athlean-xx (youtube channel) for women, and a program made especially for women.
I've had a stationary bike for 12 years. I use it as part of my warm up before doing resistance training. I also have an Apple Watch 6. Of course it "measures" calories burned but I only check the values to compare workouts done on successive days.
Great video! I'm going to be hitting my training and weight loss hard in about a month. I'm post surgery and my activity restrictions will be lifted soon and I'm eager to get back to it.
I never take the machines as an accurate figure of calories burned but as a comparator from session to session without changing the base figures.
So, usually ignore the calorie output on the machines when I do machine cardio. I do use an Apple Watch, in the matching mode. How accurate are fitness trackers?
As an aside, if you feel an answer is insufficient in the comments, a piece on fitness trackers similar to this, for both strength and cardio, would be very interesting. Thanks for your awesome content!
At 9:28 he does mention that
@@braddahjerry I know, after posting. Right at the end. Lol. Oh well.
Try DC Rainmaker's channel - he has everything (and more) you'd care to learn about fitness trackers.
Don’t thumbs down this video so you can avoid internal rotation.
I have to use the elliptical because my left knee is screwed up. I just go off BPM trying to stay around 160-170 and any time i feel fresh just push myself to pain. Great tips on the posture and not being lazy too i have a hard time controlling my posture.
Yeah, never trusted them either. Not more than a rough benchmark
That is why I am more concerned with maintaining the same calories burned. When I started, the treadmill said I was burning 700 cals in an hour at a 6 grade steepness. -45 pounds later, and I've increased it to 11 grade.
I have always ignored the calorie feature on all cardio machines. They are just a guess, there is no way a machine can be accurate on how many calories are burned. The best way, is to just use the scale and see how much weight you have lost.
I do use an eliptical, and I do consider it effective.
My reason is simple, it’s easy on my joints.
I keep my heart rate up between 150 through 180.
After 30-60 minutes doing that, I feel I’ve done some fairly good work.
I use the eliptical between shifts away from home (work in a transportation based industry), and this is the best maintaining cardio machine we have. I’d use the treadmill, but the track catches and it’s also rickety and old.
Other than that, I don’t calorie count at all, but I also just never have been out of control with my diet. I’ll go between 225 and 207 pounds and feel excellent, and look alright too. Point being, it works for me.
I do greatly appreciate the insight that the cardio machines calorie tracking is garbage however. I always supected as much and now I have some proof.
Thanks Jeff, great video. I found out how inaccurate these sport watches were a few years ago. I had been wearing the best Fitbit watch for 2 years until it died. I purchased a newer model (top of the line) and wore it for a few months. Because I record all my activity, I could tell that the new Fitbit was actually giving me (approximately) a 500-cal. expenditure difference from the old one for the same daily activity. For me, that equals an 18-20% discrepancy in caloric expenditure. That's quite a lot for supposit "top-of-the-line" hardware. Thanks again.
This is a really great discussion and video! In the end - does it matter though? As long as the machine is lying consistently you can compare yesterday's workout with today's - you just can't compare machine A to machine B. Of course, we are also ignoring the placebo effect and the power of positive thought (ie. the secret) - but people who believe in these never hit the gym since they are already ripped 🤣🤣. Thanks Jeff - this would have to be the most informative and professional workout channel on youtube! 👍👍👍👍
Yeah I always assumed as much, I find it's always better to undershoot you're 'calories burned' if you're tracking.
Yeah I figured it was too good to be true, glad I switched to strength training in combination with a good diet, been getting in shape faster this way 💪
Can you make a video about your supplements and programs? Explaining why there better than others? Think it be a cool video to see!!!
Question for Q&A: What are your thoughts on Jump Rope for exercise? In terms of potential damage to the body, a form of cardio, etc.?
Unless you had lower back injury or you simply have a fragile lower back there aren't any risk beside potentially tripping.
I prefer jumping jacks though.
Jeff puts jump ropeing into many of his programs.
It's a good cardio/conditioning exercise which also grows calves when combined with other good calve exercises. Damage is pretty limited but with a past ankle injury it's difficult personally, lower back was also mentioned in previous comments but besides that (for knees, hips, shoulders,..) it's safe
Jeff programs jump rope cardio specifically in his AX-1 program, among others. I think it's great, personally.
I find skipping gives me shin splints which are pretty sore. I am a big man, so perhaps that is the reason
Question: Jeff, when you do unilateral training, but one arm (or leg) is weaker than the other, how do you train so that it catches up? Thanks!
I believe he has addressed this in a muscle imbalance video before and his suggestions were to do 3-5 pre-exhaust sets on the weak side. This is to make sure you really put the work in and focus on the form and full range of motion while you’re still fresh, as opposed to fatiguing later on
@@qqfatnini7527 Thanks!
@@letsgetfree1 I'm guessing that if you train unilaterally diligently enough with the same weight on both sides it should slowly mitigate the imbalances because the weaker side would be "training harder" than the strong side with the same weight. Does this make sense?
If your right side can do 5 reps for 3 sets but your left can do 6 reps for 3 sets then just do 5x3 for both sides
@@AZankov yeah i always thought of it this way. Like if the strong side is 3 RIR, then the weak side would be like 2 or 1 RIR
I prefer a tough weight lifting session over cardio any day. Hiking in mountainous terrain takes care of the latter.
I prefer to only look at the actual distance completed over time vs effort level
Good to know. The only 3 machines I use are the ski ERG, the air bike and the row machine. Never used the others.
One of the best videos on this topic I've ever seen. Once again, Jeff and Jesse killing it and proving why they are at the top of the mountain. Thanks brother.
Your words ring hollow due to your picture. #TitanUp
Looooooooooooooooooooooooooool. You like fairy tales?
Top of the mountain? Oh the drama...
@@Killerkarotte1 If there was a mount rushmore of youtube fitness, Jeff and jesse would occupy all 4 spots. 2 as they currently are and 2 headshots of them as kids.
@Jeff Cavalier- love your videos, particular those that offer unique and creative exercises particularly without fancy equipment that not all of us have at home. As an ex-pro rower however... that was not a great demonstration of how to properly use an erg, and erging is legitimately one of the best cardiovascular and full body exercises you can possibly do. Good rowing form is completely horizontal, all of the power comes from the legs, while body mechanics and momentum drives the handle towards the body at the end of stroke allowing the arms, rotators, back and most every stabilizer in your body to activate naturally- if you want to learn to erg: DONT DIP YOUR HANDS, keep them in one horizontal plane the whole stroke as opposed to what that video showed. There is a TON of intricacy to rowing and I highly recommend learning it if you want a full body exercise with not just low, but zero impact (for those of us... me... with bad joints). Great stuff Jeff, if you every want to run a class on rowing, hit me up
Love that new style of commentary, montage and way this video was made in general its very different your usual videos
Wouldn't running on a treadmill burn far less calories since the force production through your feet is cheated by the motor?
even though this is a cardio video, jeff manages to flex his biceps, 4:31, his best asset. well i suppose if you have got it why not flaunt it.
I enjoy using the stairmaster most because there are plenty of ways to modify and increase the work you place on your body. You can make sure not to place your hands on the machine, you can, like you said, make sure to move through full hip extension; you can go 2 stairs at a time; you can drive your hips w/ each step into more hip flexion. Plenty of ways to maximize your time on the machine.
It is already years that I'm watching your videos and thank you for your work guys! This video feels like you are about to level up your content once again. Very well scripted, engaging, funny and helpful as always 🔥🔥
I think stationary bike is best when you track watts. I just make sure I work longer on the same avg watt or increase avg watt. Great progress and kcal tracking.
The C2 Row Erg and a good HRM is a great combination. But do not stop resistance training. 77 and still moving.
I dont workout in a gym, but I do have a C2 rower and a Kettler Ergonometer crosstrainer at home. The crosstrainer works by setting a resistance in Watts, and provides the same Watt resistance independent of RPM. Its clearly noticeable that for a given Watt resistance, the percieved resistance is higher at low RPM than high. Provided that the Watt thing gets provided accurately, I would think that this machine provides accurate Calories burned?
Hey Jeff,
Thanks so much for your training tips. They are an integral part of my regimen. Just saw your recent Instagram post. Beautiful family! My buring question is...
I'm a 68 year OLD MAN! Have been obese all my life who weighed 367 on November 1, 2018. Have acheieved my goal weight (212#) about 6 months ago and feel great. My goal now is to try to get a bit more lean (current body fat 30%). All my friends, family (and from what I've read) say I am fighting against time and my history and this is the best I can expect. Is this true? It's perfectly Ok if it is. Just want to see my reality clearly. Thanks Jeff!
Can it be said the same about using a smartwatch? Or are the smartwatches more accurate due to all your info already having been inputted?
they are more accurate if they are set up properly
He mentions exactly this topic at the end of the video (they are not more accurate than the big machines)
@@azyrael96 i have not finished the video, trying to sneak it in during working hours, lol. But I will listen for it. Thanks
My smart watch always seemed to be pretty accurate, and it does have more data than a treadmill. I listen to the calorie burn it says ad I lose, maintain, or gain weight accordingly. The thing about a treadmill is that it doesn't tell you whether it's including your baseline BMR into the calorie burn estimates. If you jog for a half hour and your BMR is 2000, that's ~42 calories that may or may not be included in the treadmills estimation. That isn't a perfect guess because calorie burn that's part of your BMR varies depending on whether you're sleeping or not too.
You can outrun a bad diet too. I have a physical job and run a lot with maybe 3 days strength training a week. I eat a lot of healthy food, but still manage to eat a decent amount of less healthy carbs. It's likely more to do with the active job than the running though.
Thanks Jeff. I switched from all of those pieces of equipment you mentioned to the indoor rowing machine at my gym and feel fantastic! Up to 84% of total body muscle activation? Sign me up! 😁 It IS more challenging but that's a good thing. I've watched numerous videos on rowing machine technique to get better rowing technique and it's paying off. My weight is coming down and, in addition to all the strength training you encourage, it's really helping me "look" more athletic. I would NEVER go back to any of those other machines as I'm on my fitness journey. I'm even considering getting one for the home.
Question for QNA For JEFF : I’m trying to cut weight, and things are decent so far. In terms of diet, how do I stop myself from the craving of junk food that occurs 4/5 days later? Is it normal? If not, what am I doing wrong. I’ll have a good 5 days, one bad day and I feel like I’m back to the beginning.
If you’re craving junk food then maybe your not eating foods you enjoy. Try making a lower calorie anabolic version of that food, e.g protein ice cream. Your diet should be good enough that you don’t want to cheat
Do a cheat day everyday. Eat something that you enjoy everyday. Just keep it to a minimum. You can consistantly loose weight like that, it just takes a bit more time, but its way more sustainable since you are still eating things thst you enjoy from time to time. I am around 12% bodyfat for the last 8 yrs and have quite some muscle on me and i eat something sweet thats considered junkfood everyday. I just dont overdo it. Ofc you gotta remember to have an active lifestyle. Do some easy to moderate activities everyday and youll be in shape in no time.
P.s. if you are craving junk food every 4-5 days just eat some that day and then skip breakfast the next day and go for a run/jog/hike/ long walk on an empty stomach. When you come back you can enjoy the rest of the meals for that day no problem. Dont overdo it with any kind of diet, you need to enjoy the food you eat and enjoy the process too
what you need is discipline… i prescribe you 1000mg of discipline. enough to help you set your goals and actually follow through and achieve them, you mentally weak fool
Totally normal. You should try to keep your glucose spikes as low as possible yo reduce cravings. You may be eating healthier, but having high glucemic index food will most of the times return to your cravings.
What has worked the most for me is being very strict with this for about a month, it's really hard at the beginning, but after the third week you will see cravings will be mostly gone. Once that dependance is gone, it's much easier to control your diet.
Question for the Q&A: what are the main benefits from machine based exercises that free weight exercises don't quite provide?
I used to workout in a gym where the machines definitely would lie, but now I sport in a gym that seems to show a really low amount
A good start is to love yourself so that you can learn to love others. Keep up the good work Athlean-x team.
(Q&A) This is more channel feedback than a question; giving an idea for what I think would be a great new series to broaden your channel’s offering of educational exercise science videos.
I’ve been studying (at a very surface level) about neuroscience topics and their relation to [mental] health and fitness as a whole.
If I knew about all these “hidden” benefits to fitness and wellness that go well beyond the physical changes we see with exercise, I might have been more inclined/inspired to take my fitness and health seriously earlier on in life (and I’m only 21).
Would love it if you guys made a video (or new series of videos) covering the direct relationship of this concept.
For example, a handful of topics I think would resonate with a lot of people include:
- Hormones (testosterone, cortisol - such as how high cortisol KILLS your gains, estrogen, etc.)
- Neurotransmitters (release of endorphins, dopamine, norepinephrine, etc.)
- Brain Health (i.e. how regular cardio can REVERSE the shrinking of your Hippocampus, which is directly related to your memory/focus)
These are just a few examples, but I think you guys at AthleanX have an amazing platform with a very impressionable audience!
I firmly believe knowing/educating yourself on these topics can help you stay inspired/find new reasons to stay and shape and inspire others to do so as well - I personally feel amazing when those close to me begin exercising regularly because I know they are essentially investing in their health! Hope you guys take something away from this. Keep up the great content!!!
Bowflex Max trainer and a 14 min HIIT was the best machine I've ever used, they are not in gyms (that I have access to)
I’ve been using my good old Nordic tracking machine I can get a killer workout on this and smooth running flywheel no jerking knee joint had mine for 32 yrs just change the strap when it wears alot
When referencing an article you should include a link to it in the video description.
Very informative and important video Jeff, thanks.
Hey Jeff, great video. I know you said the wrist devices are also inaccurate but what about chest strap devices? I've got one and part of the marketing hype is that the chest straps are more accurate because they're based on measuring heart rate closer to the chest.
Adding a chest strap heart rate monitor would be pretty accurate like a garmin or myzone chest strap sync with your device
I love the rowing machine at the gym but the foot straps tear up my shoes, so I had to stop using it 😕. I asked one of the workers for advice on how to keep that from happening. He was clueless. He actually didn't even know how to use the machine.
Spin Class out of the seat (counter turned off) is superior even though my gym mates stare like I'm crazy. I monitor how I'm feeling instead of chasing a number that may not be accurate. Confirmed my Jeff! Thank you!
I solved the problem of my elliptical not asking for my weight. The caloric burn it reports is so low after a 30-minute, intense session (with no leaning on the machine), that I only use it as a cardio workout (breathing, heart, lungs, endurance). I use my treadmill (which does ask for my weight) for burning calories, along with walking dozens of miles (outside) every week, and, of course, eating clean 'most' of the time.
I've been diagnosed with kyphosis - a posterior/anterior curvature of the spine. With hard work, I have found that my workouts have really helped to correct my imbalanced posture and straighten the spine. While I have seen good results from my workouts, I wonder if I'm approaching it all wrong - should I focus on corrective exercises or continue with my hypertrophy training and heavy lifting to help fix the problem? Thanks fellas.
Correcting the problem is prioritized, due to the improper curve of the spine impacting proper form in exercises. The movements might feel correct to you, but in truth it can place stress on the wrong areas, increasing the risk of injury, as well as the risk of worsening the problem. This is why postural tests are always important with clients during screening.
In biomechanics, angles are everything in how you target muscles appropriately, while incorporating injury prevention. Your angle is compromised.
All of the big five compound movements will be impacted by this, it will also slow your progress. Hope this helps, look after yourself and your health.
Jeff has told us that the bent over barbell row puts your shoulder joint in an unnatural position. So does that mean that rowing (on a Concept 2 for example) also puts your shoulders in an unnatural position as you pull the handle to your chest? These motions are very similar, aren't they? On a rower, you are repeating this action at a much higher rate over a much longer time period than a barbell row, so how is this affecting the shoulder joint? Thanks for considering this question.
My watch and my elliptical both are asking for weight/height and age. My elliptical is reporting 2-2.5x more calories burned than my watch. I don't believe either of them. But I am using my watch as guide for how many did I work that day compared to other days and for keeping my exercise when doing cardio at constant HR. For HR watch is OK when doing cardio. If it miss calories it always miss the same, so it is good for that, but precise calorie measuring is BS, that is one formula for all, and every body is burning in different rate.
I am 50yrs/189cm/91kg now, 9 moths ago I was 119kg and that shocked me so I started to do cardio for losing weight (walking in woods up and down hills and elliptical at home), now I am OK with weight I have so I am starting on dumbells with one of your programs. Thank you so much for all your effort in making your videos and educating us how to get closer and faster to our goals.
All the best from Croatia. 🤜🤛
Can you do a segment on calories burned by using the slap ropes. This is what I call 'em. They are 1 1/2" in diameter, and they are weighted ropes. You typically hold the ends, bring 'em up and back down quickly and repeatedly, creating a nice wave in the rope. I find it to me a good cardio exercise, as well as a workout for the arms and shoulders.
Hello, Jeff! What exercises for leg muscles development are suitable for people with varicose veins(I'm 22 and recently discovered that my favorite exercises are no longer a good idea) thanks in advance!
I got the same condition but I do everything like normal. What's the deal with exercising legs?
@@kurkhulcomb8994 Any exercises that put excessive pressure on your legs and your abs may worsen your varicose veins. After a few months of weight training on the legs, the situation with the veins has become worse.
@@katek7307 Interesting. Ive been lifting since 17 (27 now) and from my experience it stops progressing or at least has slowed down after a threshhold. The extra vascularity doesn't bother me. From what I understand the benefits outweigh the risks, since if it becomes a big enough problem there are corrective surgeries... always thought it was just due to aging not exercise. I also wonder what Jeff would say
As always another great video. The only reason I even look at the screen is for heart rate to see if I'm hitting my target heart rate. I always put the treadmill at an incline and on the stair stepper I do a few minutes of skipping every other step. As far as leaning on the machine, these folks probably lean on counters, shopping carts....at every opportunity which is also horrible for posture.
When I CONSISTENTLY Started eating better Nutritionally along with Cardio machines, I lost the weight and have Kept it if Off for over a year now! Great nutrition is. KEY
I use the calorie counter as an indicator of progress. The elliptical at my gym says that I burned ~550 kcal in 30 minutes half a year ago, by now it's more than 700. The increase is what matters to me.
Absolutely love your content. Would it be possible for you to make an updated video on how to increase your vertical jump? It's been a long time since your last one and I'd love to hear about new exercises that would help us jump higher.
Q&A can you go over Dropsets vs Myoreps vs Eccentric Accentuated Reps. Specifically when is the best time to use those, bodybuilding/strength/athleticism.
How much cardio leads to muscle loss?
When u compared the stair master or stepper to doing bicep curls, saying full extension is better, wouldn’t fully extending your leg give u a quick rest period as you’re lifting less weight the straighter your leg is, whereas you’re actually keeping more leg muscles engaged by not fully extending them? Kind of like locking out your legs on a leg press compared to keeping a slight bend and the end of the rep
When and how should I train with weights, when in season playing team sports. Assume, one game day per week, let's say playing indoor volleyball.
Probably worth mentioning the benefit of cardio to your overall health and fitness (resting heart rate and endurance during weight lifting). I use the elliptical on my recovery days to get in cardio but without negatively impacting my strength gains. Trying to target 45 to 90 mins steady state exercise when I do decide to focus on cardio.
I do not see how leaning on a bike would change the power output. Power is torque X angular velocity. Your weight is already supported by the seat, plus your posture doesn't affect the resistance provided by the machine.
I do interval training on the treadmill. I try to max out my heart rate and then fast walk until my heart rate goes below 145 bpm. With all that I only estimate the fat calories burned, which I believe is 1/10 of the treadmill numbers.
Best editing yet. Very sassy. Loved it.
Hey Jeff and Jesse...
Im curious if what I am doing is ok. I have a broken neck (fused C4-5-6) with damage above and below, and broken back at the end of lumbar spine into the sacral. I have been "recovering" for over 8 years, with the VA having me do some stretches and "chair yoga"
Just over a month ago I began one of your 22 day challenges, and well, I saw big gains, about 1 and a half inches on arms, gain about 3 inches around my chest and lost 5 inches around my waist. I documented it all, recorded and photod stuff too. I am still working out on a PPL (technically PPLG, pull, push, legs, guitar, because I do want to relearn how to play, since my injury meant no more shredding...)
I injured myself doing flys on a bench, and my rhomboid area was hurting. BAD. I couldnt sleep, and well, other things. Bear in mind I am still with pain managment, and on medication, and it still hurt (I still have a crushed spinal chord). I am curious about the pathways the nerves take.
Are the needles and pins ONLY from spine impingment, or can elbow or shoulder movement cause the needles and pins in your fingers? Also, I couldnt train for 5 days, and I lost a LOT of gains in those 5 days. I am wondering if I will have an easier time regaining that. (I had the injury and a hell of a cold, sweating a lot, and all that).
I did get bummed and was down about things, and then I realized, that I started watching a lot of fitness channels, and well...so much of it is NEGATIVE, and so many just whine about you, this or that. I cut them out completely, and only watch your vids (and this other channel, smaller, very positive stuff, and he is in tune with you, James Linke). So thats it, no more Doucettes or other guys that dont seem to know or care about what they leave behind, as a legacy.
Thanks guys. You got an old fogey like me to realize the race isnt over, and I can not just recover, but improve to the best shape of my life!
I used a good Elliptical with good range of motion. The one you used I hate those kinds feels like I'm skating ⛸️ in place.
Anecdotal of course, but I've used a heart rate monitor to compare vs some of the machines. The treadmill I was using was actually over estimating my calories burnt up until about 20 minutes, then after that was underestimating it by about 5-10%.
what kind of home machine is best: rowing, climbing or bike?
When doing cardio for supplementing the goal for achieving a caloric deficit, how does skipping compare to the exercises mentioned in the video? It seems to be more accessible than having the gym equipment
any type of activity or cardio is best only if that keeps you accessible to that, intetersted and motivated. if you enjoy walking its the best for u, if u love skipping its the best. bcz end of the day any activity that makes u do it over and over again. thts the best form of cardio or physical activity to stay fit and healthy both mentally and physically
Similar to what Rajkaran said. I have jump ropes and really enjoy the workout more, so for me I seem more motivated to use them instead of any machine. As you said, it's easier to access and all I need is some good music with my headphones and I'm good to go.
Hi Jeff, I started following your channel years ago and this issue around cardio resonates enough to ask a question. I’ve always had trouble knowing whether what I’m doing is right. I wake up fairly early in the day (4:30am ish) and do some light stretches then go for what I would think is a HIIT by running up a hill as fast as I can go in consecutive short periods of time over 20 min or so (fasted) then grabbing breakfast, then pre-workout meal, then 45 min of resistance training. I’m not sure if that’s counterproductive or not. If you had any suggestions, happy to hear.
My main cardio is rowing and I think my machine is not perfectly precise. However, since I'm a lot taller, heavier and more muscular than the average person (6'5'' at 220 lbs, bulking right now), I'm pretty sure the machine is UNDERestimating my calories burned, as it probably uses the 154 lbs number you mentioned. So I take everything it claims as a safe "baseline". My actual calories burned through exercise might be a bit higher than what it claims, but I can be sure that I at least burned that many calories.
Jeff,
Enjoy heavy bag work for cardio. It really raises my heart rate. What are your thoughts, and recommendations?
Question, Jeff. Do you think apple watches are more accurate with your calorie count during a workout?
I am 67 years of age. I have a Sole E-30 elliptical, coz I prefer low impact workout. For a similar type of workout in terms of resistance, duration, elevation, as compared to many other ellipticals, this machine shows much less calories than others. Also, is maintaining an elevated heart rate for a specific time better than counting calories?
This is great information. What about the Apple Watch? How accurate is that?
But how would one go about calculating bodyweight cardio like burpee, sprinting, swimming, or something else?
I figured as much for some time now... And I guess the same applies to "fit-bands" that base their count on heart rate.
But now, the question is: How consistent are they? If one of these things say I burn 300 cal. and a month later, it reads 600 cal. Is that a real double in my workout burn? Whatever the real number is?
Jeff a humble request to you for a cardio care and exercise video .
I also like the "divide calories burned in half" rule. Being that it's all an estimate anyway, it allows for getting some calories back without most likely going over.
It’s the other way around, a lot of these machines massively undercount how many calories you burned.
What about those wrist bands to track your calories? Are they accurate and worth having them?
Jeff What is best choice to be fit, athletic, strong and to have more defined body
A) Weight training
B) CrossFit
C) Calisthenics
Question for “FAST ACTION” Q&A
My gym recently got some Hyperice equipment and I am very curious about your opinion on percussion/massage guns. Do you ever use them? Do they really help? Can you make a video on them?
Question for the Q&A: is it better to program cardio for a strength block or a hypertrophy block?
Is the elliptical more effective if you do 50% going forward and 50% going backwards?
Jesse's face expressions with the treadmill talks and the moment jeff used jesse's towel was hilarious 😂
Lol, that intro was hilarious.
I don't really care about the calorie counter on my treadmill. But I do keep track of the distances I run. I don't think my machine can be calibrated, or at least I don't know how. How far off can the calibration get?
I can't think of cardio machines and not think about my grandma riding her bike while watching golden girls at the slowest speed possible
Question: so I know sleep is always one of the major factors when it comes to gains and general health. I work the night shift and have worked it for 10 years, and there are not a lot of resources for those of us with this schedule. So I usually get about 5 - 6 hours of sleep per day. And on the weekends I sleep at night like a normal person. If I do everything else correctly, how detrimental is this lifestyle?
I am not very knowledgable on this subject, so take what I say ith a grain of salt. My understanding is that a consistent routine that has you feeling well rested when you wake up is what really matters. How long you sleep for is different for every person, so you may need more or less sleep than the average person.
Find an amount of sleep that makes you feel good and set up a consistent schedule to ensure that you get that sleep as often as you can. Keep to that schedule as best as your life allows you to and you should be in a very good place.
I have read/heard from other people that work the night shift say that sleeping during the night is wonderful. Ultimately, it might be better for you (in terms of sleep quality) to find a different job that allows you to sleep during the night but in practicethat might be infeasible because you cannot find another job that fits your needs. Only you know the situation you're in, make the decision that works for you.