@@jeffjefflover very clearly Not. I’m 45 seconds in and I’m 90% certain he’s gonna point out that If you just start running out of the blue you most likely gonna injure yourself and that there are non impact type cardio that you could do. Either way I’d just like to say, 16 years later the advice I got from a male magazine model holds true. “Burn 300 calories before breakfast and your golden” It’s still working. (With intermittent fasting and protein supplementation I can cut to super shreddy Kruger) Man I wish I could remember the guys name so I could thank him. Must be late 50’s/early 60s now. 🤔 Anyways my people who have grown small boobies and a slight beer belly: go gym for 30 mins in the morning. Elliptical Walker 30 mins on hardest setting you can manage. I guarantee you will lose weight. ✌️
Lol, I literally took up running for the sole purpose of weight management and I don’t have any time or interest in going to the gym. 2 years later I’m 10kg down and feeling better than ever. Plus I’ve unlocked the added benefit of every run feeling like a meditation and the incredible mental health boost that gives me AND the luxury to not always be strict with my diet when I’ve expended 600 cal on a run that day. 😅 Whatever form of exercise you enjoy and you don’t get injured by is the right form of exercise for you.
I’ve watched many influencers on UA-cam and it irks me how often running is vilified. Now, in James’ defense he didn’t vilify running like I expected him to BUT he did stick to the ol “running and fat loss” discussion which is always what’s discussed. There are many more benefits to running or any exercise for that matter than just weight loss. Heart health, cardiovascular health, blood pressure control and mental strength just to name a few. Is lifting weights better for fat loss? Maybe so but it damn sure isn’t better for cardio health. I personally strength train and run but I despise those who vilify what may be the best form of exercise ever known to man or woman. Why do they vilify it? Because it takes mental strength most don’t have, so it gets clicks and makes people feel better about themselves. Just my two cents
Over the course of about 12 weeks I was able to go from 213 lbs down to 195 lbs by running intensively and lifting. It took the better part of my day to do it. Hour and a half to two hours in the gym and another hour and half for middle distance runs 5-8 miles. But it worked…well!!! I’m not going for the giant meat head, gym rat physique. I want the athletic build with good muscle definition and appropriate body fat percentage. Running and lifting combined got me there and I did not have to limit what I ate…just use moderation and smart choices.
After years of bullshit, listening to sound precise fact-based advice is brilliant. Things I learnt from you, - You can't Spot reduce fat, -Caloric Deficit, Calories In and Calories Out, Abs aren't everything, Don't compare your physique to someone who gets paid millions to look a certain way, Workout is to get strong and nutrition is how you lose fat, so much information you've given out man. Thank you. [EDIT: Forgot to add. Thank you, TOM HARDY]
yeah the abs part really helped me mentally since im also one of the unlucky (in todays age) bastards that were given the blessin of storing all fat on my stomach and tits. Good thing is im broad shouldered so I always get complements on my chest.. when I wear a shirt that is. Without one, not so many complements
Especially For those viewers here who are older than the 16-35 year old demographic (like me) If you like running or any other sport/activity and you dont get injured, then do it. I dont think it matters what you do as long as 1. You're not sedentary 2. You have a reasonably healthy bodyweight 3. You control your calorie intake and 4. You are positive in your attitude as much as you can be.
Exactly this. To the majority of people it doesn't actually matter what the most optimal way to lose weight or build muscle is. Finding exercises that you can enjoy, or at the very least do without wanting to blow your brains out, is the most important part of developing a healthy lifestyle.
Agree only partially. If you don't even KNOW (or ignore) what is recommended, you'll force yourself to do a certain activity that may 1. not be the best approach or not needed for your goals (1h cardio, hitt sessions etc) 2. you get some results but can't keep them (your body gets used to cardio and will burn less and less calories so you keep having to increase time/km) 3. may even get injured and become extra frustrated... so yes, if you know that Zumba will not get you the physique you want but it makes you happy, great! But if you want to look a certain way or lose weight and keep it off, then might be worth listening what experts/studies say. Take me as an example, I don't like sports/being active. It's not something that comes natural to me, never did. So if I'll force myself to do something, might as well be something that gives me results ;)))
@@GratsielaLily Umm. Allow me to disagree. If you start doing cardio consistently your body will get used to it and you'll be able to go faster/harder with the same perceived effort, and thus burn more calories in, say, a 40 minutes session, not less. And it's ussually time constraint the biggest limiting factor for most people.
@@mbengaful That goes against what I have heard and read from different sources up until now so...I don't want to say you're wrong, but I am not much inclined to believe you. The body becomes more efficient at any activity you do consistently and therefore it doesn't really make a lot of sense for it to burn more with time. And certainly not continue to increase so at one point you will stagnate. Then, more so if you have a lot of weight to lose, you will have to keep increasing time or speed. That's absolutely great if you love running and plan on doing it forever, but less than ideal if you only do it for weightloss.
After years of weight training i would tap out after a 2 minute run, the goal is not to lose weight but strengthen my body in a different way, not looking to do any marathons but being able to run 5-10k would just benefit my overall health. Lets be honest most of us consider a 5-10 min warm up on the bicycle all the cardio we need.
I lift and run, during lockdown I was running 80-105 miles a week and gained weight as I couldn't buy enough of my usual food to fuel my running so I had to start eating calorie dense snacks, getting the diet right is more important than your favoured exercise choice. I personally love to run though, its like going out to play.
Without working and no racing I found it pretty easy, the mistake I made was trying to hold high mileage when I went back to work, injuries and burn out in the end, had to back right off by December for awhile
Nothing clears my mind or improves my cardiovascular more than running. I’ve come to terms that I’m not going to get massively hench if I run but that’s ok.
Why not do both? The cardiovascular benefits of running are fantastic, as well as the mental health benefits. I don't think you have to run that far to get fitter. I've been running about 3k every few days, incorporating a few sprints etc. Feel so much better. Also, my diet is the same so I am losing fat gradually. Still doing strength training.
So an interesting perspective for me, I’ve found that including running in my routine helps my stamina, which helps my weights sessions as I can push for longer
I ran my balls off... lost loads of weight... ran some more, ate loads, ran even more, and then 4 years later injured myself for trying to outrun my diet. Stopped running, kept eating, back to being a fat phuck. Now I am doing a sensible amount of easy jogging each week, strength training and watching what I eat (calorie counting has been the biggest eye opener for me!). Finally, I have learnt the right way to lose weight :)
The fitness community is always contradictory. One person says to run the other says don't run. But in the end I got results doing what felt good for me and not listening to all this fitness advice. Eating healthy. Physical exercise. Getting enough sleep. Not rushing the process. That's what helped me.
The funny thing is I understand how you delivered this message. I went through a stage of running as to achieve a weight. I had weight training after or before. When i was there at the weight i dreamt and scaled differently on which side I gave more with this routine, my will to progress in it integrated into a reality. Running did it’s job. The gap began getting unfair naturally by the results I see and definitely feel between the two. Running was to get me only in shape to weight train ultimately because It did exactly what you’d look for; increase in strength mentally and physically, control and maintaining/losing weight. I only ever kept control in my arc of running. So i relish the challenges. Now if worst case scenario I gain weight due to my falters of fun or habits. Start running. Catch up. Keep it up.
Like I know that technically, you CAN run hours a day and gain weight, but in real life I’ve *never* seen that happen. Every chubby-fat person I know who started running has lost massive weight, and the normal-fit runners maintain their weight while eating seemingly mountains of food.
I like to mix things up.. walking the dogs every day, cycling, running, weight training and an occasional swim. Do what you enjoy and if its boring try domething else!
I remember when my younger years I used to only run about 6 miles a week. And lifting 5 times a week I built an impressive physique at the time my strength decreased a little but I was incredibly lean at a higher weight of 265 lbs. I'd suggest any bigger guys wanting to add running to their routine wear knee braces regardless of any knee pain and only run on a treadmill or grass.
Drinking “a” beer every day? My friend, there was a time when my dumb ass was chugging four or five beers a day - EVERY SINGLE DAY. 😭😭 I, too, got fat as fuck, and I’m still trying to lose that weight. I think what saved me from becoming grossly obese was that I was living NYC at the time and was walking everywhere.
Biggest mistake I made in my 20's (20 years ago)was reading that interval running was best way to burn the most calories possible. I probably spent 8 years doing half an hour on the treadmill doing a minute running at a ridiculous speed and then a minute at a jog, repeat. I did it about three times a week and to be fair it kept the weight off and I was ridiculously fit. But by the time I was 30 my knees were absolutely fucked. The impact of the minute fast running, over time, just ruined them. And when I look back now I realise that it was just ridiculous.
You were over training. If you're doing sprint intervals like you are describing, 4 to 6 sets of 20-30 seconds followed by 3-4 minutes of rest (fast walking) is all that you need. And two times per week at that. Sounds like you were pounding the 💩out of yourself.
Definitely the best out there for real information. Keeping it simple is the easiest way! As a PT myself, I’ve been using your bog roll analogy with my clients 🤣👍🏼
Nail on the head, great video, James! It comes down to long-term results and what people are really after. If you're not at least maintaining muscle mass, you're losing it. When most people think of weight loss, they don't think they want to lose fat and muscle. The only way to prevent this, and protect the joints, is to resistance train.
I was obese most of my life. One day I decided to run 50km a week. Lost NO fat. Then I stated listening to podcasts and got some proper knowledge. Was loosing 2kg a month. So, just skip breakfast every third day and lift weights. Preferably strength as the appetite is easier to control. Only whole foods, lots of meat, ideally less grains and no vegetable oils. Less stress, lots of sleep and sha..ing helps as well - any healthy and productive habit and makes you more relaxed. No eating in front of TV.
Saying that, I recently started running at least once a week. My goal is to be able to do 10k in 1h "whenever I want to". Which is IMHO a minimum of a human being should be able to do.
I think a lot of people fall into the trap of "I just did a 10k, that means I can have a massive blow out at McDonald's", which takes them back to square one every time
I went from being 94kg to 78kg in 8 months just from running. No dieting. No gym. I just ran consistently and didn’t be greedy. Now I love it and feel great. Running is great when you understand that it’s very hard and takes a lot of work
Think your last sentence sums up why people bash running so much. It’s hard, takes a lot of work, and most people just aren’t good at it. So take the easy route and say running has no use
@@A4RON123 Takes a lot of work if you try to go too hard too soon. if you're a couch potato with lots of excess fat you'll hardly be able to jog more than a couple minutes before needing a walking break at first, And it's OK, just stay consistent and it will get easier.
I started running two years ago, 3 km aday and I have lost 50 pounds with my good clean eating habits, and I am back to what I should be at weightwise, David Goggins has changed my life
Started running as my 2023 New Year’s resolution. Goal for last year was a sub 60 minute 10k. Achieved it in November and lost about 12kg in the process. Goal for 2024 was a sub 50 minute 10k but got a 49:48 yesterday. I’m also weight training to keep strength and muscle mass up
I've always been overweight or obese, but always been drawn towards running as something I should do when I'm motivated to lose weight and get fitter. I never really stuck with it, but I did always enjoy the feeling of having improved my cardiovascular health. Not getting out of breath when I walk up stairs or up a small hill. Not feeling strangely out of breath when I bend down to tie my shoes. Being able to quickly jog across the street when I cross at the wrong time and a car is coming, without feeling like my chest will explode. Anyway, for 2 years now I've been playing 5-a-side football/soccer 2x/week, which gradually built up my cardio endurance. Now I'm finally wanting to lose this extra weight (I'm about 30kg too heavy), and finally in a place where I think I can stick with distance running. Just today I ran my first 5k without having to walk or stop, I'm 103kg at 5'9". Running not only burns calories and helps give me the feeling of actually being more fit, but it gives me some goals to work towards, and goals that I know will come quicker and more easily if I lose weight in tandem with running faster/longer/more frequently. If I lose 10% of my body weight in fat, I can fairly easily run 10% faster. I'm conscious of the impact it will have on my muscles and joints. I'm only 26 and need to get another 50+ years out of my body, but I have strong muscles and joints in my legs from being this heavy, and am conscious to not overdo it. Football really got me active and more fit initially, but now I see running as a more tangible way of benchmarking my fitness progress, and an extra motivator to lose weight. In 6 weeks I've lost 5kg, and despite still being 25kg overweight, I feel the healthiest I've ever been, and super motivated to change this aspect of my life for good.
He did answer the question in a way to promote his point but also the real truth. Running can burn loads of calories if you can run and if you've ever tried it know thats its hard. But sticking to a proper weights program/ diet is also very hard and the average person will find that just as difficult. So its really down to what the person is willing to do is whats best for them. For me personally lifting loads of weights makes you strong but it also makes you very hungry and those cuts are no fun at all and running actually gets easier the longer you do it after the initial shit faze.
It's the worst way ONLY if that's all you are doing to lose weight. You'll go from a big sack of potatoes to a smaller sack of potatoes. I lift and run. But when I run, I'm fucken sprinting. I'm keeping my HR under 145... By adding running on top of weights, I have been able to shred more fat.
You forgot to mention the Runners High. The pain goes away and the body starts to release endorphins. Many runners run to chase that high again once they experience that euphoric state.
runners high is amazing, almost as good as "the pump" .. 10 years ago i needed to loose weight and at that point hated the thought of cardio. all i did was weight training and caloric decifit, and a lil bit of HIT cardio. it worked great, lost 70lbs .. 2 years ago i added running to my regimet, so i strength train 3 times a week and run 1-2 times a week and its an amazing combination. i really like the added stamina/lung capacity that running adds and it makes me feel alot more healthy. i know people jacked af or shredded to the bone that cant run 3k in under 15min which is pretty pathetic if u ask me. the body needs to be as functional as possible if youre in it for the long run and the health benefits and not just the vain aspect of looking good.
This is good advice. I've lost weight running and I've even gained weight running. And, as you stated, it depends on the goals. I ran maybe 20 miles a week and emphasized the gym while losing weight. Later on I wanted to gain back some strength and muscle mass, but I also felt like trying to run marathons and ultramarathon. So I started running 40, then 50, then 60 miles per week, all the while staying consistent in the gym and eating more. I gained muscle (and some fat), gained a ton of strength, and a lot of endurance. Anyways, you said it best with "it depends on your goals."
Your first run at it- do your 5k.....but do 50 paces on 50 paces off (run/ walk). You get a slow build up to a satisfying burn without killing yourself. 5k once a week combined with weight lifting and smaller amounts of cardio. Build up to longer pacing. I find running draws all my muscles together in my core and tightens everything else as a single unit. I now do jog x3, sprint x2 and walk x1 (I find it easier to count 60 pace blocks than worry about timing it). I guess its basically fartlek training...got me extra fit for kickboxing to up my game.
I am 52 and for last three months I run. Never liked running. Now is the first time in my life I like it. I even bought running shoes so my feet don't hurt that much. I can run 15 km breathing through nose no problem. Three months ago could go only 3 km and about die doing that.
I think a major problem with things to today is we focus on our goals too much and not the process. Your goal should be in the background. Theres a reason why successful sports people and teams give boring answers to goals. I.e. interviewer "do you think you can win the league?" Manager/player "we're just concentrating on the next game". And thats how it should be with fitness. If you want to lose weight concentrate on your next run, weights/mobility session. Also people want simplicity. Oh ill just run. Or ill sleep better, or eat better. Sleep is a really good example of this. The amount of times i hear people say with sleep its about quality not quantity. Well 1, thats bullshit but 2, how do you get better quality? You can't just shut your eyes. You get better quality through various things. Exercising helps you get better deep sleep, because your body needs it to repair. You get better REM sleep by getting enough sleep as it occurs later in the night, also cutting caffeine and alcohol which suppresses REM sleep. Then with better sleep you workout better. You workout better you crave better food. You eat better food you recover better and have more energy. The problem is it seems too much but it really isnt and you dont need to go to extremes. Get enough sleep at about the same time each night, drink water, eat enough protein (dont need to go mental), eat a bit more carbs if you're doing strenuous cv, less if not. Have a routine. Repeat.
James, you've made a mistake... it was the Telegraph *NOT THE GUARDIAN* that published the article on running. We are not all the same. Yours, a Guardian reporter (who loves running) & has massively benefitted from your advice over the years. Keep up the good work.
Running definitely burns more calories and gives you that runner's high but it beats up your body. I've noticed that when I do intervals where I run for 5 minutes, walk then run again, i feel great but the next day my knees are sore, and i have less energy for my weight training. Based on my past experience, walking at an incline, or doing intervals where you walk on flat surface, then walk at a high incline where you get your bpms to 140-150 gets you a lot of the benefits of running.
I believe you. People are very different. The funny thing is that we tend to project, we assume that everyone sees the world and responds to it the same way. In reality, besides having two hands and feet, and walking upright, we are all individuals. This is important to try to put yourself in other's shoes.@@Jaigarful
doing zone 2 cardio trains your mitochondria at max capacity, increasing the body's ability for fat oxidation, running also doesn't cause systemic stress like weight training, but it is active recovery, so using it in conjunction with resistance training or a systemic stressor is good
I just finished my first half marathon last week and I had lost three pounds of fat. I was very proud of myself. Then when I arrived home I spent the next two days eating food that was high in carbs and sugar, plus I slept a lot because my body was still recovering from that event. I gained those three pounds back and a little more. Lesson learned.
I'm mid 50's, lifetime runner, done a few marathons (Including Sydney twice, once wearing an Opera House costume). Its my 'go to' sport because I have that build and gene pool. I know I can lose weight by turning my running up a notch, so I do it pretty much every year after Christmas. Anyway, mid 50s and its Sarcopenia time, so I've been looking at using weight training to put on muscle mass. It is fucking hard work for someone at my age, who has never done any lifting. It feels like the gyms are full of kids, and everyone now looks like a Hollister model. So I'm about 6 months in and only now seeing the difference. My weight is flat, if anything dropping, I guess as what little fat I'm carrying converts to muscle. The tempation is always to go 'fuck it, I'll go for a run' as its the easy thing for me. Good vids. If I do the Sydney marathon again this year I'll look for you on the start line.
I run to get fit, I weight train for shape and I eat according to how I want to look. I don’t really enjoy running but I love the feeling of pushing myself that extra bit and improving
I started running last year specifically to speed up fat loss after a long bulk cycle. But once I started improving my speed and endurance, I didn't want to stop. Now, a third of my training days are dedicated to running. Not only that, I'm actually hitting more PRs, more consistently, than before I started running. The opposite of what I expected.
You're not the only one that the massage story happened to. Happened to me, but in Sydney. Literally middle of day, back is killing, needed a massage......offered more.
I started running when I was losing weight (as well as weight training). It probably only accounted for 1 or 2 percent of my weight loss. That being said, it helped improve my heart health and gave me other goals outside of weight loss. It's been over a year since I reached "goal" weight and I'm still running.
Something i noticed when i used to be a competetive college athlete training for a cardio sport was that running and aerobic exercise made me a lot more hungry than weight training.
I've given running a shot more than once but man, I just hate it. So much chafing and soreness, even after a short run. It really feels like exercise that only light people can enjoy.
As someone who likes regular exercise, I don’t like long distant running 🏃♂️. I do a bit of it only at the gym on the treadmill for the fitness intensity
Love the vid, loved your first book too. Love that your getting more successful. Between you and some other sensible voices, I’ve learned loads I wish I knew earlier, but, better late than never.
I hate most cardio, the main exception being hiking and long walks... but they are not really something you can do daily or really more than once a week. I just lift 6 times a week, long walk on sunday. IF I want to lose weight, I just reduce my calorie intake because it's the easiest way to lose weight.
Basically you can do both but moderate cardio for 30-60 mins per day with hard weight training 3-4 times per week while eating at a maintenance for your weight with high protein you will 100% burn fat and build muscle because muscle needs water, energy (fat loss can be used for energy) and protein to grow so TL;DR Eat at a maintenance train till failure for muscles 3-4 times per week and do easy to moderate cardio every day 30-60 minutes and you will lose body fat and gain muscle
I have been eating 1500kcal less than I'm burning every day for 8 weeks, as soon as I stopped running regularly the weight loss plateaued after a few weeks. As soon as I started running it started coming off again, despite being in the same deficit the whole time. Not saying it's the same for everyone but for me, running regularly seems to tell the body it needs to become lighter and it just adapts.
I've done a lot of running and weight training over the years. In terms of enjoyment, the joy of an easy run when you're in shape, being outside and clearing the mind far beats lifting weights in a gym being surrounded by mirrors and eyeballed by ripped dudes. Like you said, it depends what you want to achieve. I haven't had fat issues for years and not too bothered about looking buff.
The problem with running and similar forms of cardio is that it doesn't do much for building and preserving muscle mass. In order to achieve a calorie deficit in your diet you need the high metabolism that comes with developed (and calorie consuming - even at resting state) muscles.
My predicament - I started running 2 years ago to “loose weight” and I lost weight (3 stone). In this process I got really good at… you guessed it RUNNING and have since gone on to run 15 minutes for 5k and 32 minutes for 10k. I believe I can get even faster and I love it but I’m also very interested in getting in good physical condition. I train in the gym most days as well as running and I’m getting into a good shape , I track my food and and focus on protein and staying in a slight deficit. Over the last 6 months I have been getting more and more into this side of training. The problem is over the last 6 months I’ve been struggling with injury after injury on the running front. Are these signs that the 2 worlds done mix? Trying to be a high performance athlete and weightlifting for a better body. I feel I’m at a cross roads and may need to decide which one I want to be.
As a 15:58 5ker I know how incredibly difficult it would be to achieve 15 and 32, and I find myself in the same boat, knowing how much running gets sh#t on for being terrible, but when you're coming near the top in County league races and quite comfortably finishing first in park runs, I think it's moved to a level of 'success' quite a way beyond even the average club runner, so does the 'running is crap for you, go lift' fully apply. I intend to lift enough to keep testosterone and muscle high enough to fight off late life problems, but running still feels good to be good at
Lost over 3 stone doing absolutely nothing but running. Bodyfat cut from 25% to 11% Muscle % gone from 42% to 48% with NO weight training whatsoever. I don't even do daily activities that work muscles, I sit at a desk. Running burns calories. Run more. Eat less. Weight goes. Most of it is fat.
running is just another tool one can use to stay in shape. I use it for endurance so I can trekk faster, longer, less tired. Couldn't care less about fat loss from running. Also the feeling after a good run is fantastic.
I’ve been a long distance runner since 2015. You can lose weight (but you must diet) and get very good at cardio but as James said without weights you will look skinny or be in my case for many years skinny-fat - able to run a marathon but had a pear shaped body. If you can’t stand weight lifting calisthenics is a good way to gain muscle and is social too. Now I mix both my body looks amazing.
I do running and rowing down the gym. I still cannot workout how the running machine seems to burn more calories than the rowing machine. Rowing is so much harder.
I do boxing, and running is essential not for weight loss but for stamina training as in a fight you will need it, but for everyday people do weight training
It certainly helped me shift some weight after last Christmas, although; I think part of it was signing up for a half marathon, in the back of your mind, months out you find extra motivation to get out on days you may not have made it out normally, and drink less for the 2/3 months leading up to the event. If you track calories burnt while you train though a standard gym session for me will be 10 min warm up 20 mins weights and 20 mins Hiit I’d expect to burn 700 ish in that hour, get out for an hours run and it’s 1000 (94kg male) But keeping an eye on calories consumed again is key u fully agree.
I'm doing both. Run 5-6ks every second day and weight training on the other days. Not sue if I'm losing fat, but my weight hasn't moved up or down, but I can see my muscles are getting bigger.
I´ve had trouble gaining weight. I was 60kg and 1m75 for almost 30 years. And now in the last 3 years I´ve gained 15kg. I don´t know how I even got here. Now I´m having troubles with my back and knees. I´m starting to cycle to lose weight, eat less fat, more proteins. I just know when I´ll start running i´ll have some injury and be out for another week or 2. doing weight training + cycling is great as a leg warm up which also has the benefit of building leg muscles. Running didn´t do much for my leg strength in the past except getting injured and having inflammations.
running is to improve cardiovascular health, the most important aspect of fitness. Not the most efficient way to burn calories. But burning calories is how most fail to lose and keep low weight bc focusing on that is not sustainable. Having a great time developing good habits being active is more realistic. People think losing calories is simple math, but your bodies make it complicated by disagreeing with your mind every step of the way.
The 'calories in, calories out' spiel is a myth, partly because it fails to take account of metabolic effects (you won't put on any muscle if your diet consists of no protein) and partly because it assumes that all calories are equal (they are not - 1000 calories of carbohydrates will have an entirely different effect on your body to 1000 calories of fats). There are other issues of timing. When you eat can have a meaningful effect on what gains you get. While the need to consume protein immediately after an exercise is a myth for all but professional athletes who train two/three times a day, if you don't eat any protein to speak of within a 24 or 36 hour window around your session you will sacrifice gains. Ditto carbs: eating a fair amount before a lengthy session can fuel the body and increase exercise intensity. Eating the same amount after a session will not have the same results. The bottom line: as with exercise, so too with food. It's not so much the quantity as the quality that determines the results. We must eating smart and train smart.
Also strength training improves cardio more than enough for health benifits . People run and they start being able to run further and they assume it comes from better cardiovascular viewpoint , when I fact it'd more a specificity thing , you get better at what you train and most things have little carry over . A marathon runner would not fair well on tour de France and vice versa but their equally as fit as each other . All the running in the world won't make you able to box for 12 rounds either .
@@cudd2287 read too much, unless you actually did all those things you claimed there's no carrying over. Most of exercise science literature is guess work as far as real application goes. Strength training is strength training, doesn't mean your cardio is good, talk shtt.
@@cudd2287strength training doesn't improve cardio have you heard of aerobic and anaerobic two totally different things please research before spouting nonsense
18 months I wanted to get my shit together (part of which was losing weight) so alongside reducing calories in, I started running. The usual story… started with 10K and now I’m doing ultra distances. Am I healthier? Of course I am but that’s because I have changed my lifestyle and have better habits. Why running? Well because it gets me outside, it takes me new places and I like the journey. I’ve just not been able to unlock the same motivation for strength training which would help make me a better runner and improve my life in general, certainly from a longevity point of view. So, for now, I’ll continue to watch what I eat and run. Your point about running away from something is a valid one. I wish I new what I was running away from because I’m shortly having to run 50miles to run away from it. FFS, next it will be 100. I wish could find that motivation to lift shit!
Yeah lol, considering my first 50 at Mohican this summer. Got 2 marathons currently planned roughly 1-2 months before it. Running has helped me meet new and different people which has been nice.
Running is useless for losing weight - better off not eating the calories in the first place. However it is brilliant for working out your internal system and for building fitness and stamina which weight training alone does not do. So it is vital some form of CV is included in your workout. Going to the gym used to be about building fitness - now the trend seems to be all about building muscles and looking good for those pictures on Instagram. Sad really.
If you have any issues with yr joints at 53 look up small step running, I do it as my joints are screwed and it's allowed me to keep running 45 minutes 4 times a week in my 50s
Yeah that's why I prefer rowing for cardio. Unlike running, it exercises nearly every muscle group, makes your stronger, and burns more calories than running so it's also useful for if you want to go on a cut. It's also more fun in my opinion since you get in a rhythm and don't want to stop, whereas when I'm running I find myself counting down the time until the workout finishes.
I'm a UKA running coach and I have seen person after person lose weight purely from running with no particular dietary change. Actually, they generally run so that they can eat what they want and not worry about weight. Ok, to be fair, running 5k a few times per week won't do much. However, when people come to the club wanting to run the London marathon they generally build up to 45-50 miles over months. So often they've been fat and lose weight rapidly. However, building muscle is really important, I try to get my runners to do the "big 5" twice per week. Great video, lots of good points. I think that The Guardian is just piggy backing off things that Phil Spector and co have said. Their "exercise can't lose you weight" mantra is very dogmatic. Yes it can, you just need to have the infrastructure to do enough of it which does take time to build up.
It's actually so simple. Weight loss is only achievable through nutrition. Health is only achievable through exercise - mainly aerobic exercise (not to neglect all the massive benefits of anaerobic training but no amount of weights will significantly improve your cardiovascular health). Being skinny or jacked but not being able to run for 1 mile sucks ass. I'm actually only trying to lose weight so that I can run more efficiently because I just love running so damn much. That being said if you hate running (understandable) there are so many other awesome cardio ventures.
I feel like the appetite suppressant effect of cardio vascular exercise is not spoken about enough. On top of that, it takes up time where you might otherwise be sitting around thinking about food not to mention that it contributes to a caloric deficit
Most of the articles or testimonies about running or walking or starting any activity for losing weight and achieving it ignore the fact that yes any new stimulus you do that takes you out of sedentarism will make you burn more calories, but once it settles the novelty is gone. Exercise should be done for the benefits of cardiovascular health, athleticism, etc and not for fat loss which is 90% nutrition
In order: 1 - Weight training 2 - Diet 3 - Cardio Yeah I lost 20K doing running as my cardio (on top of weight training and a sensible diet). I just love to run (well loved, since my knees decided they do not love me anymore.. heartbreaking I know.. but as it turns out.. riding a bike is fun as well)
I used to run all the time when I was fat. Since I've been dieting and destroying it in the gym, I've stopped running or doing any form of heavy cardio. I have definitely felt the affects of not running and going back to into it, I already feel much better after just a week. My tip is, add an extra 100-200 cals onto your usual daily weight loss calories (unless ofc you're running loads and need more food), and eat a good amount of CARBS on top of 1g protein per FAT FREE bodyweight. EDIT: If you don't run on one day, don't add on the extra calories. I run/jog for at least 30 mins a day at a reasonable pace, for heart health.
I weight train but do one 5 km at the end of every week with a mate, I feel it helps to get (somewhat) fit while working towards hypertrophy.. but then you hear how that will ruin everything you worked for. After 7 years of on and off lifting, I have realised that you just have to do you, what works for you... don't listen to the perfectionism perpetuated and forced down our throats everytime we get sucked into the void of social media and articles... at the end of the day these things will stop you from trying altogether.
The problem with running when you are overweight and unfit is risk of injuries. I suffered with shin splints and weird painful knee problems when I tried to start running when I was out of shape. I recommend walking or swimming to start with, then add something like stairs, skipping, gym or sports like rowing or classes or whatever and then once you have lost weight and are feeling fit enough to walk a few hilly miles comfortably start adding short runs into your walks and build it up really slowly. BUT for weight loss I found it was all about eating more salad than a rabbit, lots of steamed vegetables and fish, drinking lots of water, and getting good sleep! Yucky and boring but it works!
Is there something to say about cardiovascular health in this discussion? My basic understanding is that running helps your system and "pump" (heart). And having a healthy cardiovascular system is from my understanding a big marker for longer healthier life. So when comparing the two, like we do here, does running (or doing swimming, bicycle etc) have a place? Or is strenght training targeting that in the same fashion?
I always take a 2 week cardio base building and then get into endurance for a week with low weight high rep schemes that are essentially weightlifting cardio. After that I go for volume training and with 15 to 30 reps and as many sets it takes to fatigue the muscles for another week. After that I try to find out my 10 to 15 rep max for a week in each exercise I do so I can hit that sweet spot of 2 to 3 reps in reserve and get back into a more time efficient "normal" workout which then plateaus me in 1 to 2 months forcing me to go back into my cardio into weightlifting as cardio into volume weightlifting into normal weightlifting scheme to failure and then back to a "normal" workout.
I would have thought the worst way to lose weight is to eat 10,000 calorie binges every single day but go off newspapers
this guy really starting to spit no sense
Don't think either of you watched until 7:43 lmao
@@wunnaflo7989lol you didn’t watch the video did you. Muppet
@@jeffjefflover very clearly
Not. I’m 45 seconds in and I’m 90% certain he’s gonna point out that If you just start running out of the blue you most likely gonna injure yourself and that there are non impact type cardio that you could do.
Either way I’d just like to say, 16 years later the advice I got from a male magazine model holds true. “Burn 300 calories before breakfast and your golden”
It’s still working. (With intermittent fasting and protein supplementation I can cut to super shreddy Kruger)
Man I wish I could remember the guys name so I could thank him. Must be late 50’s/early 60s now. 🤔
Anyways my people who have grown small boobies and a slight beer belly: go gym for 30 mins in the morning. Elliptical Walker 30 mins on hardest setting you can manage. I guarantee you will lose weight. ✌️
You're triggered
Lol, I literally took up running for the sole purpose of weight management and I don’t have any time or interest in going to the gym. 2 years later I’m 10kg down and feeling better than ever. Plus I’ve unlocked the added benefit of every run feeling like a meditation and the incredible mental health boost that gives me AND the luxury to not always be strict with my diet when I’ve expended 600 cal on a run that day. 😅
Whatever form of exercise you enjoy and you don’t get injured by is the right form of exercise for you.
But you’re probably very skinny, right?
I’ve watched many influencers on UA-cam and it irks me how often running is vilified. Now, in James’ defense he didn’t vilify running like I expected him to BUT he did stick to the ol “running and fat loss” discussion which is always what’s discussed.
There are many more benefits to running or any exercise for that matter than just weight loss. Heart health, cardiovascular health, blood pressure control and mental strength just to name a few.
Is lifting weights better for fat loss? Maybe so but it damn sure isn’t better for cardio health. I personally strength train and run but I despise those who vilify what may be the best form of exercise ever known to man or woman. Why do they vilify it? Because it takes mental strength most don’t have, so it gets clicks and makes people feel better about themselves.
Just my two cents
Over the course of about 12 weeks I was able to go from 213 lbs down to 195 lbs by running intensively and lifting. It took the better part of my day to do it. Hour and a half to two hours in the gym and another hour and half for middle distance runs 5-8 miles. But it worked…well!!! I’m not going for the giant meat head, gym rat physique. I want the athletic build with good muscle definition and appropriate body fat percentage. Running and lifting combined got me there and I did not have to limit what I ate…just use moderation and smart choices.
Most of you weight loss will be muscle as you get older this will be where you problems start.
go away with your bro science@@Jackjhumphries7
I don't run to lose weight, I run to exercise the biggest and most important muscle in my body..... my heart. (Lungs benefit greatly as well.)
Only reason people should run really, the heart and the lungs.
Also brain benefits
And the legs. Conditions them for running
Also skin. Sweating is part of detoxification. Feel good look good.😊
@@gamesong6600
True. It helps to heal or lessen the appearance of bruises, too.
After years of bullshit, listening to sound precise fact-based advice is brilliant. Things I learnt from you, - You can't Spot reduce fat, -Caloric Deficit, Calories In and Calories Out, Abs aren't everything, Don't compare your physique to someone who gets paid millions to look a certain way, Workout is to get strong and nutrition is how you lose fat, so much information you've given out man. Thank you. [EDIT: Forgot to add. Thank you, TOM HARDY]
And the swimmer’s body thing
yeah the abs part really helped me mentally since im also one of the unlucky (in todays age) bastards that were given the blessin of storing all fat on my stomach and tits. Good thing is im broad shouldered so I always get complements on my chest.. when I wear a shirt that is. Without one, not so many complements
@@likemysnopp Potbelly R' Us(play on old Toys R' Us)
Brilliant philosophy. Too easy to get caught up in the body god
@@Kumara00i Swimmer's body?
Especially For those viewers here who are older than the 16-35 year old demographic (like me)
If you like running or any other sport/activity and you dont get injured, then do it. I dont think it matters what you do as long as 1. You're not sedentary 2. You have a reasonably healthy bodyweight 3. You control your calorie intake and 4. You are positive in your attitude as much as you can be.
Exactly this. To the majority of people it doesn't actually matter what the most optimal way to lose weight or build muscle is. Finding exercises that you can enjoy, or at the very least do without wanting to blow your brains out, is the most important part of developing a healthy lifestyle.
And that's why then everyone gives up because they don't get results and they do what they want and not what they should😂
Agree only partially. If you don't even KNOW (or ignore) what is recommended, you'll force yourself to do a certain activity that may 1. not be the best approach or not needed for your goals (1h cardio, hitt sessions etc) 2. you get some results but can't keep them (your body gets used to cardio and will burn less and less calories so you keep having to increase time/km) 3. may even get injured and become extra frustrated... so yes, if you know that Zumba will not get you the physique you want but it makes you happy, great! But if you want to look a certain way or lose weight and keep it off, then might be worth listening what experts/studies say. Take me as an example, I don't like sports/being active. It's not something that comes natural to me, never did. So if I'll force myself to do something, might as well be something that gives me results ;)))
@@GratsielaLily Umm. Allow me to disagree. If you start doing cardio consistently your body will get used to it and you'll be able to go faster/harder with the same perceived effort, and thus burn more calories in, say, a 40 minutes session, not less. And it's ussually time constraint the biggest limiting factor for most people.
@@mbengaful That goes against what I have heard and read from different sources up until now so...I don't want to say you're wrong, but I am not much inclined to believe you. The body becomes more efficient at any activity you do consistently and therefore it doesn't really make a lot of sense for it to burn more with time. And certainly not continue to increase so at one point you will stagnate. Then, more so if you have a lot of weight to lose, you will have to keep increasing time or speed. That's absolutely great if you love running and plan on doing it forever, but less than ideal if you only do it for weightloss.
The endurance boost running gives your mental makes it completely worth it
Agreed, that's the opposite of this long winded talk.
After years of weight training i would tap out after a 2 minute run, the goal is not to lose weight but strengthen my body in a different way, not looking to do any marathons but being able to run 5-10k would just benefit my overall health.
Lets be honest most of us consider a 5-10 min warm up on the bicycle all the cardio we need.
I lift and run, during lockdown I was running 80-105 miles a week and gained weight as I couldn't buy enough of my usual food to fuel my running so I had to start eating calorie dense snacks, getting the diet right is more important than your favoured exercise choice. I personally love to run though, its like going out to play.
80-105 miles a week is insane. Peak marathon training I was running 50-60 miles per week!
Without working and no racing I found it pretty easy, the mistake I made was trying to hold high mileage when I went back to work, injuries and burn out in the end, had to back right off by December for awhile
Wow massive amount of running that like haha very surprised you actually put weight on that's mad !!
You've certainly picked the right 'avatar' or name.
So blaming running for poor food choices
Nothing clears my mind or improves my cardiovascular more than running.
I’ve come to terms that I’m not going to get massively hench if I run but that’s ok.
That's not accurate. Running 5k-10k every couple of days is great for your cardio and you shouldn't be metabolising muscle.
@@21Dazzler If you can run 10km every couple of days and can continue to build lots of muscle great job. I can’t do that.
Same. Just eat enough sugar/carbs before running, so your body doesn’t burn muscle for energy, rather, it uses the sugar for energy.
Why not do both? The cardiovascular benefits of running are fantastic, as well as the mental health benefits. I don't think you have to run that far to get fitter. I've been running about 3k every few days, incorporating a few sprints etc. Feel so much better. Also, my diet is the same so I am losing fat gradually. Still doing strength training.
I seem to remember being told Frank Bruno, the most "hench" of boxers, did a load of distance running
So an interesting perspective for me, I’ve found that including running in my routine helps my stamina, which helps my weights sessions as I can push for longer
Yeah exactly this. Running also helps my mental health which in turn gives me more motivation to contiune lifiting heavy weights and eating healthy.
Yeah but running effects muscle gain
@@mrsmokingskittles148 How ?
@@mrsmokingskittles148yeah….. Mike Tyson, Ken Norton, Frank Bruno et al were all scrawny little f*ckers weren’t they.
How?
I ran my balls off... lost loads of weight... ran some more, ate loads, ran even more, and then 4 years later injured myself for trying to outrun my diet. Stopped running, kept eating, back to being a fat phuck. Now I am doing a sensible amount of easy jogging each week, strength training and watching what I eat (calorie counting has been the biggest eye opener for me!). Finally, I have learnt the right way to lose weight :)
The fitness community is always contradictory. One person says to run the other says don't run.
But in the end I got results doing what felt good for me and not listening to all this fitness advice.
Eating healthy.
Physical exercise.
Getting enough sleep.
Not rushing the process.
That's what helped me.
The funny thing is I understand how you delivered this message. I went through a stage of running as to achieve a weight. I had weight training after or before. When i was there at the weight i dreamt and scaled differently on which side I gave more with this routine, my will to progress in it integrated into a reality. Running did it’s job. The gap began getting unfair naturally by the results I see and definitely feel between the two. Running was to get me only in shape to weight train ultimately because It did exactly what you’d look for; increase in strength mentally and physically, control and maintaining/losing weight. I only ever kept control in my arc of running. So i relish the challenges. Now if worst case scenario I gain weight due to my falters of fun or habits. Start running. Catch up. Keep it up.
Like I know that technically, you CAN run hours a day and gain weight, but in real life I’ve *never* seen that happen. Every chubby-fat person I know who started running has lost massive weight, and the normal-fit runners maintain their weight while eating seemingly mountains of food.
Been running 5-8km everyday for the past week combined with a better diet and gone from 95kg-90kg so I'd say running appears to be working
I like to mix things up.. walking the dogs every day, cycling, running, weight training and an occasional swim. Do what you enjoy and if its boring try domething else!
I remember when my younger years I used to only run about 6 miles a week. And lifting 5 times a week I built an impressive physique at the time my strength decreased a little but I was incredibly lean at a higher weight of 265 lbs. I'd suggest any bigger guys wanting to add running to their routine wear knee braces regardless of any knee pain and only run on a treadmill or grass.
This doesn't need to be a binary thing - just do both, they're both important in different ways
Drinking “a” beer every day? My friend, there was a time when my dumb ass was chugging four or five beers a day - EVERY SINGLE DAY. 😭😭 I, too, got fat as fuck, and I’m still trying to lose that weight. I think what saved me from becoming grossly obese was that I was living NYC at the time and was walking everywhere.
Biggest mistake I made in my 20's (20 years ago)was reading that interval running was best way to burn the most calories possible. I probably spent 8 years doing half an hour on the treadmill doing a minute running at a ridiculous speed and then a minute at a jog, repeat. I did it about three times a week and to be fair it kept the weight off and I was ridiculously fit. But by the time I was 30 my knees were absolutely fucked. The impact of the minute fast running, over time, just ruined them. And when I look back now I realise that it was just ridiculous.
Were you slapping your feet on the treadmill ? I find treadmill running strengthens my knees
You were over training. If you're doing sprint intervals like you are describing, 4 to 6 sets of 20-30 seconds followed by 3-4 minutes of rest (fast walking) is all that you need. And two times per week at that. Sounds like you were pounding the 💩out of yourself.
Definitely the best out there for real information.
Keeping it simple is the easiest way!
As a PT myself, I’ve been using your bog roll analogy with my clients 🤣👍🏼
Nail on the head, great video, James! It comes down to long-term results and what people are really after. If you're not at least maintaining muscle mass, you're losing it. When most people think of weight loss, they don't think they want to lose fat and muscle. The only way to prevent this, and protect the joints, is to resistance train.
As someone studying to go into journalism (albeit sports journalism) the state of the mainstream industry fucking depresses me.
What a video. Clicked for the education, stayed for the self honesty and humour 😅👌
That’s respectable in my book.
I was obese most of my life.
One day I decided to run 50km a week. Lost NO fat.
Then I stated listening to podcasts and got some proper knowledge. Was loosing 2kg a month.
So, just skip breakfast every third day and lift weights. Preferably strength as the appetite is easier to control.
Only whole foods, lots of meat, ideally less grains and no vegetable oils.
Less stress, lots of sleep and sha..ing helps as well - any healthy and productive habit and makes you more relaxed.
No eating in front of TV.
Saying that, I recently started running at least once a week. My goal is to be able to do 10k in 1h "whenever I want to". Which is IMHO a minimum of a human being should be able to do.
I think a lot of people fall into the trap of "I just did a 10k, that means I can have a massive blow out at McDonald's", which takes them back to square one every time
I doubt one would do that, I mean if a person runs 10k they won't even think of that because it really feels bad to eat a lot after long distances
@@s1unknown577 are you new on this planet ? 😅🤷🏾♂️
I went from being 94kg to 78kg in 8 months just from running. No dieting. No gym. I just ran consistently and didn’t be greedy. Now I love it and feel great.
Running is great when you understand that it’s very hard and takes a lot of work
Think your last sentence sums up why people bash running so much.
It’s hard, takes a lot of work, and most people just aren’t good at it. So take the easy route and say running has no use
@@A4RON123 100%..it’s easier to bash it, then do it
@@A4RON123 Takes a lot of work if you try to go too hard too soon. if you're a couch potato with lots of excess fat you'll hardly be able to jog more than a couple minutes before needing a walking break at first, And it's OK, just stay consistent and it will get easier.
@mbengaful Yeah, that's why the whole couch to 5k thing exists that people like to use to build up, and many other people can too
Thank you James, enjoying the insight and you're always good for a laugh. Cheers mate and skåll from Trosa.
I started running two years ago, 3 km aday and I have lost 50 pounds with my good clean eating habits, and I am back to what I should be at weightwise, David Goggins has changed my life
Thank God David Goggins finally invented running!
Started running as my 2023 New Year’s resolution. Goal for last year was a sub 60 minute 10k. Achieved it in November and lost about 12kg in the process. Goal for 2024 was a sub 50 minute 10k but got a 49:48 yesterday. I’m also weight training to keep strength and muscle mass up
I've always been overweight or obese, but always been drawn towards running as something I should do when I'm motivated to lose weight and get fitter.
I never really stuck with it, but I did always enjoy the feeling of having improved my cardiovascular health.
Not getting out of breath when I walk up stairs or up a small hill. Not feeling strangely out of breath when I bend down to tie my shoes. Being able to quickly jog across the street when I cross at the wrong time and a car is coming, without feeling like my chest will explode.
Anyway, for 2 years now I've been playing 5-a-side football/soccer 2x/week, which gradually built up my cardio endurance. Now I'm finally wanting to lose this extra weight (I'm about 30kg too heavy), and finally in a place where I think I can stick with distance running. Just today I ran my first 5k without having to walk or stop, I'm 103kg at 5'9".
Running not only burns calories and helps give me the feeling of actually being more fit, but it gives me some goals to work towards, and goals that I know will come quicker and more easily if I lose weight in tandem with running faster/longer/more frequently. If I lose 10% of my body weight in fat, I can fairly easily run 10% faster.
I'm conscious of the impact it will have on my muscles and joints. I'm only 26 and need to get another 50+ years out of my body, but I have strong muscles and joints in my legs from being this heavy, and am conscious to not overdo it.
Football really got me active and more fit initially, but now I see running as a more tangible way of benchmarking my fitness progress, and an extra motivator to lose weight.
In 6 weeks I've lost 5kg, and despite still being 25kg overweight, I feel the healthiest I've ever been, and super motivated to change this aspect of my life for good.
You are so freaking funny. Love the deadpan delivery😀👊
Bro you are hilarious 😂 “don’t worry I got a good price”
He did answer the question in a way to promote his point but also the real truth. Running can burn loads of calories if you can run and if you've ever tried it know thats its hard. But sticking to a proper weights program/ diet is also very hard and the average person will find that just as difficult. So its really down to what the person is willing to do is whats best for them.
For me personally lifting loads of weights makes you strong but it also makes you very hungry and those cuts are no fun at all and running actually gets easier the longer you do it after the initial shit faze.
I appreciate the information mixed in with some good ol' comedy! It cracks me up.
It's the worst way ONLY if that's all you are doing to lose weight. You'll go from a big sack of potatoes to a smaller sack of potatoes. I lift and run. But when I run, I'm fucken sprinting. I'm keeping my HR under 145... By adding running on top of weights, I have been able to shred more fat.
You forgot to mention the Runners High. The pain goes away and the body starts to release endorphins. Many runners run to chase that high again once they experience that euphoric state.
runners high is amazing, almost as good as "the pump" ..
10 years ago i needed to loose weight and at that point hated the thought of cardio. all i did was weight training and caloric decifit, and a lil bit of HIT cardio.
it worked great, lost 70lbs ..
2 years ago i added running to my regimet, so i strength train 3 times a week and run 1-2 times a week and its an amazing combination. i really like the added stamina/lung capacity that running adds and it makes me feel alot more healthy. i know people jacked af or shredded to the bone that cant run 3k in under 15min which is pretty pathetic if u ask me. the body needs to be as functional as possible if youre in it for the long run and the health benefits and not just the vain aspect of looking good.
This is good advice. I've lost weight running and I've even gained weight running. And, as you stated, it depends on the goals. I ran maybe 20 miles a week and emphasized the gym while losing weight. Later on I wanted to gain back some strength and muscle mass, but I also felt like trying to run marathons and ultramarathon. So I started running 40, then 50, then 60 miles per week, all the while staying consistent in the gym and eating more. I gained muscle (and some fat), gained a ton of strength, and a lot of endurance.
Anyways, you said it best with "it depends on your goals."
Excellent news.. I hate running…love the plant over your left shoulder though… well looked after, I’m impressed!
Your first run at it- do your 5k.....but do 50 paces on 50 paces off (run/ walk). You get a slow build up to a satisfying burn without killing yourself. 5k once a week combined with weight lifting and smaller amounts of cardio. Build up to longer pacing. I find running draws all my muscles together in my core and tightens everything else as a single unit. I now do jog x3, sprint x2 and walk x1 (I find it easier to count 60 pace blocks than worry about timing it). I guess its basically fartlek training...got me extra fit for kickboxing to up my game.
I am 52 and for last three months I run. Never liked running. Now is the first time in my life I like it. I even bought running shoes so my feet don't hurt that much. I can run 15 km breathing through nose no problem. Three months ago could go only 3 km and about die doing that.
I run 3 times a week (45 - 120 min per run) and hit the gym 3 times a week. I love both.
Jumped out the ice bath when I saw the notification.. Didn't expect to hear about a similar experience I had in SEA. Stay safe.
I think a major problem with things to today is we focus on our goals too much and not the process. Your goal should be in the background. Theres a reason why successful sports people and teams give boring answers to goals. I.e. interviewer "do you think you can win the league?" Manager/player "we're just concentrating on the next game". And thats how it should be with fitness. If you want to lose weight concentrate on your next run, weights/mobility session. Also people want simplicity. Oh ill just run. Or ill sleep better, or eat better.
Sleep is a really good example of this. The amount of times i hear people say with sleep its about quality not quantity. Well 1, thats bullshit but 2, how do you get better quality? You can't just shut your eyes. You get better quality through various things. Exercising helps you get better deep sleep, because your body needs it to repair. You get better REM sleep by getting enough sleep as it occurs later in the night, also cutting caffeine and alcohol which suppresses REM sleep.
Then with better sleep you workout better. You workout better you crave better food. You eat better food you recover better and have more energy. The problem is it seems too much but it really isnt and you dont need to go to extremes. Get enough sleep at about the same time each night, drink water, eat enough protein (dont need to go mental), eat a bit more carbs if you're doing strenuous cv, less if not. Have a routine. Repeat.
James, you've made a mistake... it was the Telegraph *NOT THE GUARDIAN* that published the article on running.
We are not all the same.
Yours, a Guardian reporter (who loves running) & has massively benefitted from your advice over the years.
Keep up the good work.
If you are from the Guardian. I just want to tell you that trans women are men. Thanks.
Telegraph, Guardian?
Does it really matter?
Is there any difference?
Not really, they all lie anyway.
Aren't you guys just repost each other content?
Running definitely burns more calories and gives you that runner's high but it beats up your body. I've noticed that when I do intervals where I run for 5 minutes, walk then run again, i feel great but the next day my knees are sore, and i have less energy for my weight training. Based on my past experience, walking at an incline, or doing intervals where you walk on flat surface, then walk at a high incline where you get your bpms to 140-150 gets you a lot of the benefits of running.
I've run ~ 5000 miles in my life and never got a runner's high. Just doesn't happen for some people.
I believe you. People are very different. The funny thing is that we tend to project, we assume that everyone sees the world and responds to it the same way. In reality, besides having two hands and feet, and walking upright, we are all individuals. This is important to try to put yourself in other's shoes.@@Jaigarful
doing zone 2 cardio trains your mitochondria at max capacity, increasing the body's ability for fat oxidation, running also doesn't cause systemic stress like weight training, but it is active recovery, so using it in conjunction with resistance training or a systemic stressor is good
I just finished my first half marathon last week and I had lost three pounds of fat. I was very proud of myself. Then when I arrived home I spent the next two days eating food that was high in carbs and sugar, plus I slept a lot because my body was still recovering from that event. I gained those three pounds back and a little more. Lesson learned.
I'm mid 50's, lifetime runner, done a few marathons (Including Sydney twice, once wearing an Opera House costume). Its my 'go to' sport because I have that build and gene pool. I know I can lose weight by turning my running up a notch, so I do it pretty much every year after Christmas. Anyway, mid 50s and its Sarcopenia time, so I've been looking at using weight training to put on muscle mass. It is fucking hard work for someone at my age, who has never done any lifting. It feels like the gyms are full of kids, and everyone now looks like a Hollister model. So I'm about 6 months in and only now seeing the difference. My weight is flat, if anything dropping, I guess as what little fat I'm carrying converts to muscle. The tempation is always to go 'fuck it, I'll go for a run' as its the easy thing for me. Good vids. If I do the Sydney marathon again this year I'll look for you on the start line.
These kids are all juicing and taking Sarms too, Fake Natty’s, everyone is using.
I run to get fit, I weight train for shape and I eat according to how I want to look. I don’t really enjoy running but I love the feeling of pushing myself that extra bit and improving
I started running last year specifically to speed up fat loss after a long bulk cycle. But once I started improving my speed and endurance, I didn't want to stop. Now, a third of my training days are dedicated to running. Not only that, I'm actually hitting more PRs, more consistently, than before I started running. The opposite of what I expected.
You're not the only one that the massage story happened to. Happened to me, but in Sydney. Literally middle of day, back is killing, needed a massage......offered more.
I started running when I was losing weight (as well as weight training). It probably only accounted for 1 or 2 percent of my weight loss. That being said, it helped improve my heart health and gave me other goals outside of weight loss. It's been over a year since I reached "goal" weight and I'm still running.
Something i noticed when i used to be a competetive college athlete training for a cardio sport was that running and aerobic exercise made me a lot more hungry than weight training.
I've given running a shot more than once but man, I just hate it. So much chafing and soreness, even after a short run. It really feels like exercise that only light people can enjoy.
Mate, that silver plaque looks flash in the background! Another belter video 🤙🏼
As someone who likes regular exercise, I don’t like long distant running 🏃♂️. I do a bit of it only at the gym on the treadmill for the fitness intensity
Love the vid, loved your first book too.
Love that your getting more successful.
Between you and some other sensible voices, I’ve learned loads I wish I knew earlier, but, better late than never.
Your my top fitness youtuber. Youve got great practical views on these subjects, keep the videos comming
I hate most cardio, the main exception being hiking and long walks... but they are not really something you can do daily or really more than once a week.
I just lift 6 times a week, long walk on sunday. IF I want to lose weight, I just reduce my calorie intake because it's the easiest way to lose weight.
Basically you can do both but moderate cardio for 30-60 mins per day with hard weight training 3-4 times per week while eating at a maintenance for your weight with high protein you will 100% burn fat and build muscle because muscle needs water, energy (fat loss can be used for energy) and protein to grow so TL;DR Eat at a maintenance train till failure for muscles 3-4 times per week and do easy to moderate cardio every day 30-60 minutes and you will lose body fat and gain muscle
Running and Lifting I think is the key, and also zero alcohol consumption
I have been eating 1500kcal less than I'm burning every day for 8 weeks, as soon as I stopped running regularly the weight loss plateaued after a few weeks. As soon as I started running it started coming off again, despite being in the same deficit the whole time. Not saying it's the same for everyone but for me, running regularly seems to tell the body it needs to become lighter and it just adapts.
I've done a lot of running and weight training over the years. In terms of enjoyment, the joy of an easy run when you're in shape, being outside and clearing the mind far beats lifting weights in a gym being surrounded by mirrors and eyeballed by ripped dudes. Like you said, it depends what you want to achieve. I haven't had fat issues for years and not too bothered about looking buff.
I love the honesty man! you deserve more subs
It worked for me I lost 2 stone through running, love it, good for the headspace as well.
The problem with running and similar forms of cardio is that it doesn't do much for building and preserving muscle mass. In order to achieve a calorie deficit in your diet you need the high metabolism that comes with developed (and calorie consuming - even at resting state) muscles.
I lost 13kg just running 🏃♂️ 😊
My predicament - I started running 2 years ago to “loose weight” and I lost weight (3 stone). In this process I got really good at… you guessed it RUNNING and have since gone on to run 15 minutes for 5k and 32 minutes for 10k. I believe I can get even faster and I love it but I’m also very interested in getting in good physical condition. I train in the gym most days as well as running and I’m getting into a good shape , I track my food and and focus on protein and staying in a slight deficit. Over the last 6 months I have been getting more and more into this side of training. The problem is over the last 6 months I’ve been struggling with injury after injury on the running front. Are these signs that the 2 worlds done mix? Trying to be a high performance athlete and weightlifting for a better body. I feel I’m at a cross roads and may need to decide which one I want to be.
As a 15:58 5ker I know how incredibly difficult it would be to achieve 15 and 32, and I find myself in the same boat, knowing how much running gets sh#t on for being terrible, but when you're coming near the top in County league races and quite comfortably finishing first in park runs, I think it's moved to a level of 'success' quite a way beyond even the average club runner, so does the 'running is crap for you, go lift' fully apply.
I intend to lift enough to keep testosterone and muscle high enough to fight off late life problems, but running still feels good to be good at
How old were you when you started running?
I went from being terrible at running to running 300 miles in a year.
I never lost a pound but i looked a lot better
Lost over 3 stone doing absolutely nothing but running. Bodyfat cut from 25% to 11%
Muscle % gone from 42% to 48% with NO weight training whatsoever. I don't even do daily activities that work muscles, I sit at a desk.
Running burns calories. Run more. Eat less. Weight goes. Most of it is fat.
Gone from probably 8k a day average over a week up to around 10 MILES a day average over a week in a year.
Wahts your age and did you jog or run
running is just another tool one can use to stay in shape. I use it for endurance so I can trekk faster, longer, less tired. Couldn't care less about fat loss from running. Also the feeling after a good run is fantastic.
I’ve been a long distance runner since 2015.
You can lose weight (but you must diet) and get very good at cardio but as James said without weights you will look skinny or be in my case for many years skinny-fat - able to run a marathon but had a pear shaped body.
If you can’t stand weight lifting calisthenics is a good way to gain muscle and is social too.
Now I mix both my body looks amazing.
😂😂😂😂
Massage part, that was a comedy bit that got me howling 😅
Agreed on the injury stuff. Just turned 45. Getting injured sets back gains like no other. Also, go for long walks.
Sorry mate, running is good, cycling is good, weights are good.... Everything is good as long as you're not destroying your work by eating too much.
I assume you didn’t watch the video.
@@MrAmadeus1998I think that’s a safe assumption
I do running and rowing down the gym. I still cannot workout how the running machine seems to burn more calories than the rowing machine. Rowing is so much harder.
I do boxing, and running is essential not for weight loss but for stamina training as in a fight you will need it, but for everyday people do weight training
It certainly helped me shift some weight after last Christmas, although; I think part of it was signing up for a half marathon, in the back of your mind, months out you find extra motivation to get out on days you may not have made it out normally, and drink less for the 2/3 months leading up to the event.
If you track calories burnt while you train though a standard gym session for me will be 10 min warm up 20 mins weights and 20 mins Hiit I’d expect to burn 700 ish in that hour, get out for an hours run and it’s 1000
(94kg male)
But keeping an eye on calories consumed again is key u fully agree.
I'm doing both. Run 5-6ks every second day and weight training on the other days. Not sue if I'm losing fat, but my weight hasn't moved up or down, but I can see my muscles are getting bigger.
I´ve had trouble gaining weight. I was 60kg and 1m75 for almost 30 years. And now in the last 3 years I´ve gained 15kg. I don´t know how I even got here.
Now I´m having troubles with my back and knees. I´m starting to cycle to lose weight, eat less fat, more proteins. I just know when I´ll start running i´ll have some injury and be out for another week or 2. doing weight training + cycling is great as a leg warm up which also has the benefit of building leg muscles. Running didn´t do much for my leg strength in the past except getting injured and having inflammations.
I also love to do both running and strength training, I do it for longevity, injury prevention, and most importantly cause I enjoy it!
running is to improve cardiovascular health, the most important aspect of fitness. Not the most efficient way to burn calories. But burning calories is how most fail to lose and keep low weight bc focusing on that is not sustainable. Having a great time developing good habits being active is more realistic. People think losing calories is simple math, but your bodies make it complicated by disagreeing with your mind every step of the way.
The 'calories in, calories out' spiel is a myth, partly because it fails to take account of metabolic effects (you won't put on any muscle if your diet consists of no protein) and partly because it assumes that all calories are equal (they are not - 1000 calories of carbohydrates will have an entirely different effect on your body to 1000 calories of fats).
There are other issues of timing. When you eat can have a meaningful effect on what gains you get. While the need to consume protein immediately after an exercise is a myth for all but professional athletes who train two/three times a day, if you don't eat any protein to speak of within a 24 or 36 hour window around your session you will sacrifice gains. Ditto carbs: eating a fair amount before a lengthy session can fuel the body and increase exercise intensity. Eating the same amount after a session will not have the same results.
The bottom line: as with exercise, so too with food. It's not so much the quantity as the quality that determines the results. We must eating smart and train smart.
Also strength training improves cardio more than enough for health benifits . People run and they start being able to run further and they assume it comes from better cardiovascular viewpoint , when I fact it'd more a specificity thing , you get better at what you train and most things have little carry over . A marathon runner would not fair well on tour de France and vice versa but their equally as fit as each other . All the running in the world won't make you able to box for 12 rounds either .
@@cudd2287 read too much, unless you actually did all those things you claimed there's no carrying over. Most of exercise science literature is guess work as far as real application goes. Strength training is strength training, doesn't mean your cardio is good, talk shtt.
@@cudd2287strength training doesn't improve cardio have you heard of aerobic and anaerobic two totally different things please research before spouting nonsense
18 months I wanted to get my shit together (part of which was losing weight) so alongside reducing calories in, I started running. The usual story… started with 10K and now I’m doing ultra distances. Am I healthier? Of course I am but that’s because I have changed my lifestyle and have better habits. Why running? Well because it gets me outside, it takes me new places and I like the journey. I’ve just not been able to unlock the same motivation for strength training which would help make me a better runner and improve my life in general, certainly from a longevity point of view. So, for now, I’ll continue to watch what I eat and run. Your point about running away from something is a valid one. I wish I new what I was running away from because I’m shortly having to run 50miles to run away from it. FFS, next it will be 100. I wish could find that motivation to lift shit!
Yeah lol, considering my first 50 at Mohican this summer. Got 2 marathons currently planned roughly 1-2 months before it. Running has helped me meet new and different people which has been nice.
Running is useless for losing weight - better off not eating the calories in the first place.
However it is brilliant for working out your internal system and for building fitness and stamina which weight training alone does not do. So it is vital some form of CV is included in your workout.
Going to the gym used to be about building fitness - now the trend seems to be all about building muscles and looking good for those pictures on Instagram. Sad really.
Running burns way more calories than weight lifting that's a fact it's the best for losing weight fact
currently I'm training for duathlons and doing weights, running and cycling has helped a lot with my weight loss
3:52 Who was he referring to? Accent got me, tried to Google but couldn't find. I'm 52 and like inspiration!
Really glad I found this channel. I'm 53 I run three times a week and do kettle bells three times a week. Hopefully I've got it right ❤
If you have any issues with yr joints at 53 look up small step running, I do it as my joints are screwed and it's allowed me to keep running 45 minutes 4 times a week in my 50s
As a woman, I love weight training so much. Cardio is boring as hell and weight lifting makes me feel so good and yes I love toning my body up. 👏
As an older woman in her 50's I love weight training, love the fact us ladies are doing it 💪
Yes it's boring but it's important for your heart. Weight training does not exercise your heart in the same way.
Yeah that's why I prefer rowing for cardio. Unlike running, it exercises nearly every muscle group, makes your stronger, and burns more calories than running so it's also useful for if you want to go on a cut. It's also more fun in my opinion since you get in a rhythm and don't want to stop, whereas when I'm running I find myself counting down the time until the workout finishes.
I'm a UKA running coach and I have seen person after person lose weight purely from running with no particular dietary change. Actually, they generally run so that they can eat what they want and not worry about weight.
Ok, to be fair, running 5k a few times per week won't do much. However, when people come to the club wanting to run the London marathon they generally build up to 45-50 miles over months. So often they've been fat and lose weight rapidly.
However, building muscle is really important, I try to get my runners to do the "big 5" twice per week.
Great video, lots of good points. I think that The Guardian is just piggy backing off things that Phil Spector and co have said. Their "exercise can't lose you weight" mantra is very dogmatic. Yes it can, you just need to have the infrastructure to do enough of it which does take time to build up.
It's actually so simple. Weight loss is only achievable through nutrition. Health is only achievable through exercise - mainly aerobic exercise (not to neglect all the massive benefits of anaerobic training but no amount of weights will significantly improve your cardiovascular health). Being skinny or jacked but not being able to run for 1 mile sucks ass. I'm actually only trying to lose weight so that I can run more efficiently because I just love running so damn much. That being said if you hate running (understandable) there are so many other awesome cardio ventures.
I feel like the appetite suppressant effect of cardio vascular exercise is not spoken about enough. On top of that, it takes up time where you might otherwise be sitting around thinking about food not to mention that it contributes to a caloric deficit
Most of the articles or testimonies about running or walking or starting any activity for losing weight and achieving it ignore the fact that yes any new stimulus you do that takes you out of sedentarism will make you burn more calories, but once it settles the novelty is gone. Exercise should be done for the benefits of cardiovascular health, athleticism, etc and not for fat loss which is 90% nutrition
I was only just looking at my travelling photos the other day and paused on the tubing to explain what it was. Madness!! 😂😂
In order:
1 - Weight training
2 - Diet
3 - Cardio
Yeah I lost 20K doing running as my cardio (on top of weight training and a sensible diet). I just love to run (well loved, since my knees decided they do not love me anymore.. heartbreaking I know.. but as it turns out.. riding a bike is fun as well)
I used to run all the time when I was fat. Since I've been dieting and destroying it in the gym, I've stopped running or doing any form of heavy cardio. I have definitely felt the affects of not running and going back to into it, I already feel much better after just a week. My tip is, add an extra 100-200 cals onto your usual daily weight loss calories (unless ofc you're running loads and need more food), and eat a good amount of CARBS on top of 1g protein per FAT FREE bodyweight.
EDIT:
If you don't run on one day, don't add on the extra calories. I run/jog for at least 30 mins a day at a reasonable pace, for heart health.
I weight train but do one 5 km at the end of every week with a mate, I feel it helps to get (somewhat) fit while working towards hypertrophy.. but then you hear how that will ruin everything you worked for.
After 7 years of on and off lifting, I have realised that you just have to do you, what works for you... don't listen to the perfectionism perpetuated and forced down our throats everytime we get sucked into the void of social media and articles... at the end of the day these things will stop you from trying altogether.
Love this honest no bullshit approach 👍💪
The problem with running when you are overweight and unfit is risk of injuries. I suffered with shin splints and weird painful knee problems when I tried to start running when I was out of shape. I recommend walking or swimming to start with, then add something like stairs, skipping, gym or sports like rowing or classes or whatever and then once you have lost weight and are feeling fit enough to walk a few hilly miles comfortably start adding short runs into your walks and build it up really slowly. BUT for weight loss I found it was all about eating more salad than a rabbit, lots of steamed vegetables and fish, drinking lots of water, and getting good sleep! Yucky and boring but it works!
Is there something to say about cardiovascular health in this discussion? My basic understanding is that running helps your system and "pump" (heart). And having a healthy cardiovascular system is from my understanding a big marker for longer healthier life. So when comparing the two, like we do here, does running (or doing swimming, bicycle etc) have a place? Or is strenght training targeting that in the same fashion?
I always take a 2 week cardio base building and then get into endurance for a week with low weight high rep schemes that are essentially weightlifting cardio. After that I go for volume training and with 15 to 30 reps and as many sets it takes to fatigue the muscles for another week. After that I try to find out my 10 to 15 rep max for a week in each exercise I do so I can hit that sweet spot of 2 to 3 reps in reserve and get back into a more time efficient "normal" workout which then plateaus me in 1 to 2 months forcing me to go back into my cardio into weightlifting as cardio into volume weightlifting into normal weightlifting scheme to failure and then back to a "normal" workout.