Helping out with some high-level timestamps: 0:00 - Intro. Visceral vs subcutaneous fat. Insulin sensitivity. 9:55 - 1st rule: Lift like a strength athlete. 15:50 - 2nd rule: Focus on the big/compound lifts. 22:31 - 3rd rule: Don't do cardio with weights. Thanks for the great content! 💪🏾😎
3rd rule is not true when you put it that way. You can do that on your non strength training days. Weights increase calorie expenditure. It's just you shouldn't do cardio with weights as your strength training.
Not needed for the 25+ min. one topic episodes. But for the standard episodes with opening random topics ,followed by listener Q's, yes ! Those are the ones I highly request them for.
63 year old here. Former long distance runner back in my 20’s. Weight at that time was 179 - 187 lbs Started weight training in my late 20’s fell in love with weight training. Currently 6’0 tall, 233lbs. With 30 years of compound lifting. Dead lifts, squats, and bench pressing were my major lifts. I credit my great health and fitness to this lifestyle. People tell me I look 45. It’s a lifestyle for me and it feels great 👍🏽🇺🇸
Love the show, but missing the timestamps. Please bring them back! 🙏🏼 especially on the longer podcasts, these shorter ones are more to the point, but please consider bringing them back for the longer discussions and caller question. ❤️
The differences between belly vs. visceral fat. (1:12) Build muscle to increase insulin sensitivity. (5:32) The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46) #1 - Train like a strength athlete. (10:50) #2 - Focus on big lifts. (16:45) #3 - Stop doing cardio with weights. (22:49)
I lost 35lbs now down to 150lbs and I’m 5’8. I eat more now than I have when I was 185lbs. I don’t show it well but my strength has gone up quite a bit. Thank you for this information. It’s very useful for normal people like me.
I’m really enjoying the morning releases. Love watching you guys while I wake up with my coffee. Very motivating way to start the day, as opposed to toxic news. You guys are the best. Please consider bringing back timestamps ❤️
I am so happy I found your channel. I had two babies one right after the other and I got soo fat 🙂↕️. I was doing lots of cardio and eating a little so I learned with another of your videos that I was over doing it. I didn’t lose not one pound. I was sooooo frustrated. Now I am waking up early before my girls wake up and concentrating on lifting weights.
Skip breakfast and eat as late as possible in the afternoon. ( i eat 2 times a day with a 4 hour period due to the high protaine i need to eat ) Eat whole foods, skip all those bags of chips and procced foods that can be kept for a long period of time. Track your calory intake and calculate how much your body burns as male of female. Stop snacking in the evening eat a mango / kiwi / banana or whatever you like. Lift those weights as if every rep depends on life or death and train to failure or as close to it as posible with compound movements in a rep range of 6 to 12. Deadlift / Pullups / Benchpress / Squat / Overhead Pulls / Barbel Rows. Try to reach a volume of 12 to 16 sets at minumum a week. Train at least 3 times a week and stay concistend and results will come. Eat about 150 / 200 grams of protaine a day. Every week you should get stronger by doing 1 rep more or adding more weight on those bars. Drink water ! stay hydrated ! Magic will happen !
Good stuff man and I’m glad you included pull ups - which I truly believe is the best workout you could do in the gym if you’re overall physique change and strength was a persons goal
@@richardmiddleton7770 if you eat more carbs at dinner you sleep better. Also you will have nice glycogen store in the muscles for cardio the next morning!
One of the very best no nonsense episodes ever. And I can testify to this being 100% true because it happened to me. I started using kettle bells and ballistic movements with relatively heavy bells to save time and stop doing the five compound lifts for two years and I got exactly the results these guys are talking about. I even became more insulin resistant and couldn't figure out why I was keeping belly fat because I was working so hard with 53 pound and 71 pound kettle bells and doing very high heart rate exercise.
Love this episode. Even though its alot of repeated information i feel like somehow you guys still have a way of making it fresh no matter how many times and ways you say it 🤘🏻!
I get stronger every week doing , 3 sets per exercise of body groups of muscle , 5 sets per exercise on legs . first sets 6 reps max till failure, second 8-12 reps, last set 20 reps , on big group : first set 6 reps max till failure ,second third and fourth 8-12 reps, set 5, 20 reps . One day i train , second day cardio 130 BPM. Cardio is very beneficial for strength , keeping your metabolic rate up. And I do carb cycling , day ok training with weights I eat carbs and protein , day on cardio I eat only fat and protein . Enjoy
I have really learned a lot from all the episodes I’ve listened to over the past few months. However this one really hit home. I have been doing strength training wrong and I am insulin resistant. So I am going to change what I’ve been doing. I can’t wait to see the results. Y’all are the best. Thank you!!!
I feel as if I have hit a plateau…. I am thinking of getting MAPS 15 to see if that will help. But I have noticed that I can lift more now and that’s encouraging
Man, you guys hooked me. I have had 10 surgeries on my stomach. I am now fat skinny, because i have had issues doing any forms of exercising. My core is very week, and i have to be very careful with my exercise. I have been researching a lot over the past 6 months and so glad i stumbled onto you guys. Im 175 pounds, with a huge beer gut. No other fat on me lol. So im trying to lose that vfat and gain muscle. I really hope your program will work for me. I want to add muscle so i can get off all these damn diabetic meds that has way to many side effects. I think those side effects are causing me to keep this vfat on my stomach. No sleep because i piss all night, i piss because the meds make me thirsty all day and drink a lot of fluids. Stress from all this doesnt help. And to top all that off, the meds dont really work. Its keeping me from going over the edge with my sugar, but i hate it. So wish me luck. Which program should i use to build muscle? Im looking to lose 10 pounds of fat, but gain 15 pounds of muscle.
Thank you so much, this episode was opening. I have been doing compound lifts for 1:year and gained a lot of muscle but I always felt bad for not doing all these Instagram movements, this episode made feel confident with what I was doing, thank you!!
With endurance you want to preserve energy. Move in such a way that you dont expend energy all at once. From 0 running to 20-30 miles a week in less than a year. I could run 14 miles with out breathing heavy but when i go to hike a mountain i was out of breath. Did no strength training. Lost a lot of weight and fat quickly but also a lot of muscle. Plus i was doing keto and imf. Hit 3 plateaus in the journey. Definitely fall into skinny fat. And now gon start lifting.. wish i woulda sooner.
Love the show and have been watching since almost the beginning. I have to agree with all your points in this video. I lost 100+ lbs doing crossfit at age 36 but I have to say I didn’t just lose weight I became stronger than I’d ever been my life. At my peak I was deadlifting 315 for 12, push pressing 190+, and Front Squatting 210. From my experience you can get stronger. But I would say i do believe I sacrificed muscle. Thanks guys keep up the great vids.
🎯 Key points for quick navigation: 00:28 *🧠 Understanding the difference between belly fat and visceral fat is crucial; visceral fat around organs poses higher health risks.* 01:27 *📉 High body fat percentage doesn't always correlate with visible fat; visceral fat can be deceptive and more dangerous.* 02:48 *🍔 Excess calories, whether from overeating or poor diet, contribute to both regular and visceral body fat gain.* 04:12 *⚖️ High ratio of visceral fat to regular fat increases health risks, including insulin resistance and stress-related issues.* 05:21 *💪 Building muscle through strength training improves insulin sensitivity, crucial for reducing visceral body fat.* 06:30 *🏋️♂️ Strength athletes with high muscle mass often have lower percentages of visceral fat despite overall body weight.* 08:24 *🏋️♀️ Effective strength training for fat loss requires lifting for strength over other goals like burning calories or sweating.* 09:04 *📏 Strength training in a calorie deficit maximizes pure body fat loss compared to other exercise forms.* 10:40 *🏋️♂️ Longer rest periods and focusing on lifting heavier weights are crucial for effective strength training.* 15:16 *🏋️♀️ Emphasizing compound lifts (e.g., squats, deadlifts) in training routines maximizes muscle engagement and metabolic impact.* 18:00 *🏋️♂️ Structuring workouts around core lifts is essential for sustainable fat loss and metabolic health.* 20:45 *🏋️ Teach your body to burn more calories by focusing on big lifts like squats and overhead presses.* 22:31 *🚫 Avoid cardio with weights; it's not effective for strength training and can lead to muscle loss.* 25:45 *💪 Strength training builds muscle and boosts metabolism, aiding in long-term fat loss goals.*
Regarding exercise that focuses weight loss on fat (vs. other lean tissues that we want to preserve) I believe zone 2 cardio and resistance training really pair well together. I've lost 45 lbs. since January and I actually have defined biceps somehow. I'm 42 and I've never seen me with good looking biceps. Everyone said you couldn't build muscle while losing weight but here I am.
I love the part when Adam started with 80s word: "This feels like an old 80s magazine add". But please pretty please bring timestamps back. It seems way more organized.
Cardio with wts is not a bad thing, it depends on why you are doing it. Can help cardiovascular fitness alot. But if you had to pick the best way to train with minimum time would be strength training with a few basic compound exercises.
They are not a nonprofit organization. They have the right to sell their products. They've been giving us so much value for free for so many years. But above all they tell us the truth. There's no BS in this channel. You should thank those guys.
I've been doing F45 for about a year - I focused on strength workouts. I definitely got stronger + my VO2 went up a ton, but I really didn't lose much fat (my diet has been shitty tho, tbh). One thing I noticed about people in F45 - fit people remained fit and fat people pretty much stayed the same (though their endurance got higher). I never saw these massive transformations. Some of these people went 5x per week! I'm going back to basics. Full body strength training (not circuits), low impact/intensity cardio, tracking macros (focusing on protein) + a bit of IF. Thanks!
That’s kinda the point… They have even stated before that they intentionally relay the same information because they’re coming from the perspective of personal trainers. As a trainer you’re constantly reiterating the same information but in different ways. Same concept here.
Either way works, you flat line because your body adapts. Instead of doing this one thing, be flexible and try different workout routines/exercises, fast/slow movements, cardio/steady state, ect.
Having good cardio levels helps improve strength training. Stronger for longer. Same with flexibility. Being well rounded with good nutrition is the ultimate. Can't just lift and be good. Boxers and football players are probably the most impressively built athletes, and they do a ton of cardio in their routines.
05:04 not exactly. The situation you call "insulin resistance" (that's by the way just a construct) is a defence mechanism of a healthy cell that is in that moment of time repleat with energy. The reason the cell has to protect itself from accepting further nutrient is because that would destroy the cell. So your body is doing you a favor.
The 3 golden rules should be nutrition nutrition nutrition. What you eat and how much you eat determines fat loss, not the particular type of workout you do, or the rep ranges of your exercises.
It determines how you metabolize the food. Eating whole foods is definitely important; however, workouts are just as important. Furthermore, who wants to be slim and weak? That causes other issues.
The differences between belly vs. visceral fat. (1:12) Build muscle to increase insulin sensitivity. (5:32) The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46) #1 - Train like a strength athlete. (10:50) #2 - Focus on big lifts. (16:45) #3 - Stop doing cardio with weights. (22:49)
I loved this episode! Thank you for explaining this in such an understandable way. You are reinforcing that I am on the right track when I grew up hearing the message about intense classes and focussing on the calorie burn
Does the transcend logo in the corner have anything to do with all the new changes to the show in the last few weeks? Between the constant ad interruptions and the lack of timestamps, the show isn’t exactly improving.
The challenge I have with strength training and doing compound muscle exercises is I do not have a training partner. I work out on my own and the concern is not having a spotter at this point in my life. What are ways to overcome that?
Personally, I found the obsession with strength to be a bit of a problem nowadays; too much emphasis on the number will force terrible form and lead to perpetual joint problems. Why don’t you guys honestly speak about those kinds of injuries, I bet you have them too
In fact, strength help correct my joint problem. I see the benifit on my own body and i am now loving strength training. Also my bones we getting weak, now i walk more steady.
Can you guys go back to posting earlier on UA-cam? I watch you guys during my morning workouts and haven’t been able to since it’s getting posted so much later…also miss the time stamps 😢
Pertaining to compound workouts. I injured my lower back doing deadlifts. I never did them since. Should I renter deadlifts into my workout or are there other compound exercises for back I can use while protecting my lower back?
I know for fat loss a combination of walking with strength training is greater than running, but what if you wanted to improve your strength and cardio? Is running/jogging counterproductive with strength training? Or is this strictly advice on the best method for fat loss? Also, I’m not talking about cardio with weights but separating the exercises
5:16 it only becomes T2D if the peson is ingesting carbohydrates. Because the body has to have bloodglucose in a tight range. If glucose concentration goes over that physiological range, that's toxic for the body and causes a series of problems down the line. On the other hand I have yet to see a person with T2D who doesn't ingest any carbs for a remarkable period of time. No carbs ingested means T2D goes into remission.
I've been listening to you for some time and I've changed my approach to training 180°. I have about 60 kg to lose, but instead of rushing, I have been slowly focusing on building muscle for a long time, without causing any weight gain. However, recently I had an accident that caused problems with my wrist and thumb and I cannot comfortably press a barbell heavier than 70kg, and previously I had already reached 115kgx5x5... in such a case, do you recommend using 70kg and increasing the volume, or look for some substitutes? I would really like to maintain my pressing technique.
You could leave a comment on the weightlifting blog like this: --- What about those over 50 that have challenges like hip and back, pain, as well as mobility and flexibility issues and are over weight.While I want to incorporate heavy lifting I'm concerned about The next few days, of soreness and pain Which will interfere with work performance.Do you have any advice on how someone in my situation can safely approach weightlifting.
Guys, my question would be for if you just want that last little bit of body fat. Currently around 15%, feels like it’s all on the love handles. Would you say that the rules still apply or is there a further adaptation I need to incorporate. Especially with the 2-3 days a week rule, is that enough for advanced clients also?
Thank you so much! This is so much more healthier and better then horrible cardio I Hate cardio!!!! I want to get rid of unwanted body fat,, build muscle and also build bone
I hear what you're saying and love you guys, but the interference effect on muscle growth is not a thing with steady state bouts of cardio for up to 30 mins each or every other day. If anything it helps with building muscle and improves oxygen levels. Extensive and hard cardio yes, but not mild steady state cardio. Make that clear guys people need to exercise their lungs and heart as well.
I need someone to explain to me like I'm a toddler how Time Stamps legitimately help them retain the information more. 😆 We are getting daily hour and a half + free information mixed with fun banter, rounded out by in-depth caller deep dives; I don't understand the outrage. Either watch the episode or dont't (oh, and miss me with "I have limited time 🙄). Editor's Note: It's all just jovial jokes, folks. If you're triggered, just scroll on by.
I'm 59 and weight loss is tough for me. I love your information as it's simplified for me. What about cardio? So strength training, proper nutrition while maintaining a caloric deficit? I'm 5'11 256lbs, and my goal is 215lbs. Any suggestions fellas. God bless thank you
My gyms full of kids "resting" between sets. Headphones on, face in phone, ass on bench. If your going to teach long rests, please emphasize sharing equip, working in, and being aware.
2:44 well, actually it depends.... don't talk about "the law of thermodynamics" if you don't know what it is... because if you knew, you would realize that it is only valid for a CLOSED system by definition. The human body is not a closed system. Depending on the nutrient makeup, hormon health, etc. the human body actually adjusts expenditure without you noticing up to a point.. so no law of thermodynamics...
I'm "obese" with a high BF%, but also DEXA says I have a huge amount of muscle. I had a lot of trouble losing weight with heavy PL style strength training. What's up with that?
This can be said much easier.. by far you burn most of your cals. Doing nothing.. and the more muscle you have, the more you burn doing every day stuff.
Not sure ! Here try again www.mindpumpmedia.com/how-to-lose-fat?__hstc=36882303.20ff77bb72d2ab55e9ef20463a757346.1722895142878.1723581270302.1723743445056.5&__hssc=36882303.12.1723743445056&__hsfp=4076395092
I’m getting old and overweight, and been avoiding barbells lately. Do machines like V-Squats, hammer strength chest press, seated cable row count as compound lifts?
If the movement is the same it is helping, however I would say that free weights also help with a muscle mind connection that will recruit more muscles than something like a machine that had a specific path of motion. If you're doing it because of injury or you're recovering or just haven't worked out in a long time then it is still a great option. But if you want to really improve, it would be a good idea to work toward being able to do the "traditional lifts" so long as your body can handle it. And this includes fixing things like flexibility and proper range of motion
Helping out with some high-level timestamps:
0:00 - Intro. Visceral vs subcutaneous fat. Insulin sensitivity.
9:55 - 1st rule: Lift like a strength athlete.
15:50 - 2nd rule: Focus on the big/compound lifts.
22:31 - 3rd rule: Don't do cardio with weights.
Thanks for the great content! 💪🏾😎
Thank YOU for the timestamps!
3rd rule is not true when you put it that way. You can do that on your non strength training days. Weights increase calorie expenditure. It's just you shouldn't do cardio with weights as your strength training.
@@jasminee7855 Agreed, if taken too literal. It should read more like "Don't merely do cardio with some weights" if you're going to take it literally.
@@NeilRamroop33so don’t take it literal. This is all just opinion and advice. Ppl could do more chilling out ✅
Thanks mate
We need Timestamps please guys! It's harder to retain what has been discussed in the episode without them
I agree. Even though this is a shorter video, I’m really missing the timestamps on the longer ones.
They used to have them, but they still do on Spotify. I typically just go there instead of youtube.
Rewind, fast forward, capture screenshots from the transcript.
@@NeotericNegro I'll do that too i guess. Are trying to reduce youtube traffic and favor Spotify or what
Not needed for the 25+ min. one topic episodes.
But for the standard episodes with opening random topics ,followed by listener Q's, yes ! Those are the ones I highly request them for.
63 year old here.
Former long distance runner back in my 20’s. Weight at that time was 179 - 187 lbs
Started weight training in my late 20’s fell in love with weight training.
Currently 6’0 tall, 233lbs. With 30 years of compound lifting. Dead lifts, squats, and bench pressing were my major lifts. I credit my great health and fitness to this lifestyle. People tell me I look 45.
It’s a lifestyle for me and it feels great 👍🏽🇺🇸
It's not a Mind Pump episode if Sal doesn't say "studies have shown.." 😂
Love the show, but missing the timestamps. Please bring them back! 🙏🏼 especially on the longer podcasts, these shorter ones are more to the point, but please consider bringing them back for the longer discussions and caller question. ❤️
I agree with you.
The differences between belly vs. visceral fat. (1:12)
Build muscle to increase insulin sensitivity. (5:32)
The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46)
#1 - Train like a strength athlete. (10:50)
#2 - Focus on big lifts. (16:45)
#3 - Stop doing cardio with weights. (22:49)
Agreed
I'm not your demographic, I am over 50, but these videos have been so effective for me. Just wanted to say thanks guys.
You're our demographic ! Keep up the great work , proud of you!
I'm a 45 year old female and I teach fitness to many people in their 70s. I think this is for everybody to just train starter.
I lost 35lbs now down to 150lbs and I’m 5’8. I eat more now than I have when I was 185lbs. I don’t show it well but my strength has gone up quite a bit. Thank you for this information. It’s very useful for normal people like me.
I’m really enjoying the morning releases. Love watching you guys while I wake up with my coffee. Very motivating way to start the day, as opposed to toxic news. You guys are the best. Please consider bringing back timestamps ❤️
I’m a college student that starts my morning right with an episode of Mind Pump 💪🏽
These guys talk the fundamentals’ that’s all we need ‘ plus the big lifts ‘ the compounds ‘give you the best bang for your buck ‘and saves time
I am so happy I found your channel. I had two babies one right after the other and I got soo fat 🙂↕️. I was doing lots of cardio and eating a little so I learned with another of your videos that I was over doing it. I didn’t lose not one pound. I was sooooo frustrated. Now I am waking up early before my girls wake up and concentrating on lifting weights.
Skip breakfast and eat as late as possible in the afternoon. ( i eat 2 times a day with a 4 hour period due to the high protaine i need to eat )
Eat whole foods, skip all those bags of chips and procced foods that can be kept for a long period of time.
Track your calory intake and calculate how much your body burns as male of female.
Stop snacking in the evening eat a mango / kiwi / banana or whatever you like.
Lift those weights as if every rep depends on life or death and train to failure or as close to it as posible with compound movements in a rep range of 6 to 12.
Deadlift / Pullups / Benchpress / Squat / Overhead Pulls / Barbel Rows.
Try to reach a volume of 12 to 16 sets at minumum a week.
Train at least 3 times a week and stay concistend and results will come.
Eat about 150 / 200 grams of protaine a day.
Every week you should get stronger by doing 1 rep more or adding more weight on those bars.
Drink water ! stay hydrated !
Magic will happen !
And sleep a good 6-9 hours per night!
Good stuff man and I’m glad you included pull ups - which I truly believe is the best workout you could do in the gym if you’re overall physique change and strength was a persons goal
If you eat as late as possible you will eat too many calories close to bed time and impair your sleep.
@@richardmiddleton7770 if you eat more carbs at dinner you sleep better. Also you will have nice glycogen store in the muscles for cardio the next morning!
Doesn’t shipping breakfast starve your muscles and lead to an overall catabolic environment?
One of the very best no nonsense episodes ever. And I can testify to this being 100% true because it happened to me. I started using kettle bells and ballistic movements with relatively heavy bells to save time and stop doing the five compound lifts for two years and I got exactly the results these guys are talking about. I even became more insulin resistant and couldn't figure out why I was keeping belly fat because I was working so hard with 53 pound and 71 pound kettle bells and doing very high heart rate exercise.
Love this episode. Even though its alot of repeated information i feel like somehow you guys still have a way of making it fresh no matter how many times and ways you say it 🤘🏻!
I get stronger every week doing , 3 sets per exercise of body groups of muscle , 5 sets per exercise on legs . first sets 6 reps max till failure, second 8-12 reps, last set 20 reps , on big group : first set 6 reps max till failure ,second third and fourth 8-12 reps, set 5, 20 reps . One day i train , second day cardio 130 BPM. Cardio is very beneficial for strength , keeping your metabolic rate up. And I do carb cycling , day ok training with weights I eat carbs and protein , day on cardio I eat only fat and protein . Enjoy
Thank you guys! Appreciate you all showing up for us!
I have really learned a lot from all the episodes I’ve listened to over the past few months. However this one really hit home. I have been doing strength training wrong and I am insulin resistant. So I am going to change what I’ve been doing. I can’t wait to see the results. Y’all are the best. Thank you!!!
How's it going
I feel as if I have hit a plateau…. I am thinking of getting MAPS 15 to see if that will help. But I have noticed that I can lift more now and that’s encouraging
Man, you guys hooked me. I have had 10 surgeries on my stomach. I am now fat skinny, because i have had issues doing any forms of exercising. My core is very week, and i have to be very careful with my exercise. I have been researching a lot over the past 6 months and so glad i stumbled onto you guys. Im 175 pounds, with a huge beer gut. No other fat on me lol. So im trying to lose that vfat and gain muscle. I really hope your program will work for me. I want to add muscle so i can get off all these damn diabetic meds that has way to many side effects. I think those side effects are causing me to keep this vfat on my stomach. No sleep because i piss all night, i piss because the meds make me thirsty all day and drink a lot of fluids. Stress from all this doesnt help. And to top all that off, the meds dont really work. Its keeping me from going over the edge with my sugar, but i hate it. So wish me luck. Which program should i use to build muscle? Im looking to lose 10 pounds of fat, but gain 15 pounds of muscle.
I dont really drink, it just looks like a beer belly.
Thank you so much, this episode was opening. I have been doing compound lifts for 1:year and gained a lot of muscle but I always felt bad for not doing all these Instagram movements, this episode made feel confident with what I was doing, thank you!!
With endurance you want to preserve energy. Move in such a way that you dont expend energy all at once. From 0 running to 20-30 miles a week in less than a year. I could run 14 miles with out breathing heavy but when i go to hike a mountain i was out of breath. Did no strength training. Lost a lot of weight and fat quickly but also a lot of muscle. Plus i was doing keto and imf. Hit 3 plateaus in the journey. Definitely fall into skinny fat. And now gon start lifting.. wish i woulda sooner.
Love the show and have been watching since almost the beginning. I have to agree with all your points in this video. I lost 100+ lbs doing crossfit at age 36 but I have to say I didn’t just lose weight I became stronger than I’d ever been my life. At my peak I was deadlifting 315 for 12, push pressing 190+, and Front Squatting 210. From my experience you can get stronger. But I would say i do believe I sacrificed muscle. Thanks guys keep up the great vids.
🎯 Key points for quick navigation:
00:28 *🧠 Understanding the difference between belly fat and visceral fat is crucial; visceral fat around organs poses higher health risks.*
01:27 *📉 High body fat percentage doesn't always correlate with visible fat; visceral fat can be deceptive and more dangerous.*
02:48 *🍔 Excess calories, whether from overeating or poor diet, contribute to both regular and visceral body fat gain.*
04:12 *⚖️ High ratio of visceral fat to regular fat increases health risks, including insulin resistance and stress-related issues.*
05:21 *💪 Building muscle through strength training improves insulin sensitivity, crucial for reducing visceral body fat.*
06:30 *🏋️♂️ Strength athletes with high muscle mass often have lower percentages of visceral fat despite overall body weight.*
08:24 *🏋️♀️ Effective strength training for fat loss requires lifting for strength over other goals like burning calories or sweating.*
09:04 *📏 Strength training in a calorie deficit maximizes pure body fat loss compared to other exercise forms.*
10:40 *🏋️♂️ Longer rest periods and focusing on lifting heavier weights are crucial for effective strength training.*
15:16 *🏋️♀️ Emphasizing compound lifts (e.g., squats, deadlifts) in training routines maximizes muscle engagement and metabolic impact.*
18:00 *🏋️♂️ Structuring workouts around core lifts is essential for sustainable fat loss and metabolic health.*
20:45 *🏋️ Teach your body to burn more calories by focusing on big lifts like squats and overhead presses.*
22:31 *🚫 Avoid cardio with weights; it's not effective for strength training and can lead to muscle loss.*
25:45 *💪 Strength training builds muscle and boosts metabolism, aiding in long-term fat loss goals.*
Haven't seen the show for a while (only audio), and I was shocked at how small Adam has become
Regarding exercise that focuses weight loss on fat (vs. other lean tissues that we want to preserve) I believe zone 2 cardio and resistance training really pair well together. I've lost 45 lbs. since January and I actually have defined biceps somehow. I'm 42 and I've never seen me with good looking biceps. Everyone said you couldn't build muscle while losing weight but here I am.
Nobody says that untrained, overweight individuals can certainly build muscle and burn fat simultaneously.
I love the part when Adam started with 80s word: "This feels like an old 80s magazine add". But please pretty please bring timestamps back. It seems way more organized.
"don't do cardio with weights" is probably the best tip I heard on this channel
lol didn't they put out a MAPS HIIT program?
Foolishness. Track athletes are the fittest people on the planet. They do this all the time.
I do high intensity weight training every other day. Tremendous results.
Why not? Real question
Cardio with wts is not a bad thing, it depends on why you are doing it. Can help cardiovascular fitness alot. But if you had to pick the best way to train with minimum time would be strength training with a few basic compound exercises.
Definitely feels like an Ad😂
they all r.
They are not a nonprofit organization. They have the right to sell their products. They've been giving us so much value for free for so many years. But above all they tell us the truth. There's no BS in this channel. You should thank those guys.
Hurr durr free content
I've been doing F45 for about a year - I focused on strength workouts. I definitely got stronger + my VO2 went up a ton, but I really didn't lose much fat (my diet has been shitty tho, tbh). One thing I noticed about people in F45 - fit people remained fit and fat people pretty much stayed the same (though their endurance got higher). I never saw these massive transformations. Some of these people went 5x per week! I'm going back to basics. Full body strength training (not circuits), low impact/intensity cardio, tracking macros (focusing on protein) + a bit of IF. Thanks!
It feels like they are talking about the same things in every episodes.
That’s kinda the point… They have even stated before that they intentionally relay the same information because they’re coming from the perspective of personal trainers. As a trainer you’re constantly reiterating the same information but in different ways. Same concept here.
They are lol
And I hope they continue to
Either way works, you flat line because your body adapts. Instead of doing this one thing, be flexible and try different workout routines/exercises, fast/slow movements, cardio/steady state, ect.
Having good cardio levels helps improve strength training. Stronger for longer. Same with flexibility. Being well rounded with good nutrition is the ultimate. Can't just lift and be good. Boxers and football players are probably the most impressively built athletes, and they do a ton of cardio in their routines.
3 golden rules....
1. Decrease your carb/sugar.
2. Increase protein intake.
3. Burn more calories through activities that require it.
05:04 not exactly. The situation you call "insulin resistance" (that's by the way just a construct) is a defence mechanism of a healthy cell that is in that moment of time repleat with energy. The reason the cell has to protect itself from accepting further nutrient is because that would destroy the cell. So your body is doing you a favor.
The 3 golden rules should be nutrition nutrition nutrition. What you eat and how much you eat determines fat loss, not the particular type of workout you do, or the rep ranges of your exercises.
It determines how you metabolize the food. Eating whole foods is definitely important; however, workouts are just as important. Furthermore, who wants to be slim and weak? That causes other issues.
Love the morning releases!
"Cardio with weights" 😂
That's what she said
The differences between belly vs. visceral fat. (1:12)
Build muscle to increase insulin sensitivity. (5:32)
The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46)
#1 - Train like a strength athlete. (10:50)
#2 - Focus on big lifts. (16:45)
#3 - Stop doing cardio with weights. (22:49)
Solid
Great passionate episode. Love it and saved it here and on Spotify
This show has become an everyday routine and I love it!
I loved this episode! Thank you for explaining this in such an understandable way. You are reinforcing that I am on the right track when I grew up hearing the message about intense classes and focussing on the calorie burn
Does the transcend logo in the corner have anything to do with all the new changes to the show in the last few weeks? Between the constant ad interruptions and the lack of timestamps, the show isn’t exactly improving.
Can you discuss how to do abs correctly for weight training? I feel like it’s easier to do more endurance type exercises/high reps.
My husband has the hard round belly. Just bought a home gym so hoping he will want to start working out. Thanks guys.
Good luck! So does mine and I continue to be the example. He will hike/walk though, but ultimately it’s 80% diet
Yeah kitchen work. Cut the fat and carbs, boost the protein. Magic will happen
Go keto and the weight will fall off
All I can say, "Is you guys are AWESOME!!!"
The challenge I have with strength training and doing compound muscle exercises is I do not have a training partner. I work out on my own and the concern is not having a spotter at this point in my life. What are ways to overcome that?
The thumbnail looks like Adam trusted a fart that he shouldnt have!!! 😢💩 😂
Strength training
Caloric Deficit
Sleep
Repeat
Personally, I found the obsession with strength to be a bit of a problem nowadays; too much emphasis on the number will force terrible form and lead to perpetual joint problems. Why don’t you guys honestly speak about those kinds of injuries, I bet you have them too
In fact, strength help correct my joint problem. I see the benifit on my own body and i am now loving strength training. Also my bones we getting weak, now i walk more steady.
Lost 25 pounds feel ok really want my shape to look more visible will try this now
It’s not a Mindpump podcast if Sal doesn’t say “in fact” or “studies show” …😂
Can you guys go back to posting earlier on UA-cam? I watch you guys during my morning workouts and haven’t been able to since it’s getting posted so much later…also miss the time stamps 😢
Pertaining to compound workouts. I injured my lower back doing deadlifts. I never did them since. Should I renter deadlifts into my workout or are there other compound exercises for back I can use while protecting my lower back?
Best video ever on strength training. I like it so much . What are the names of the three guys? Let us know.
I know for fat loss a combination of walking with strength training is greater than running, but what if you wanted to improve your strength and cardio? Is running/jogging counterproductive with strength training? Or is this strictly advice on the best method for fat loss?
Also, I’m not talking about cardio with weights but separating the exercises
5:16 it only becomes T2D if the peson is ingesting carbohydrates. Because the body has to have bloodglucose in a tight range. If glucose concentration goes over that physiological range, that's toxic for the body and causes a series of problems down the line. On the other hand I have yet to see a person with T2D who doesn't ingest any carbs for a remarkable period of time. No carbs ingested means T2D goes into remission.
It’s 2024 - where are the time stamps?
Lol seriously. I was thinking the same thing
If you don't like them don't listen. You only need time stamps if you aren't interested
@@patrickletham9110 No
strong people are beautiful
The download seems to be corrupt. It won’t open great podcast as always.
Amazing podcast. Thank you. I keep needing to hear these reminders.
What do you guys think about incline walking after lifting for fat loss?
Great show guys. Thanks for all that you do!
So what are your recommendations for a big guy with wide shoulders that needs shoulder mobility help to hang on to the bar in a high bar squat?
I've been listening to you for some time and I've changed my approach to training 180°. I have about 60 kg to lose, but instead of rushing, I have been slowly focusing on building muscle for a long time, without causing any weight gain. However, recently I had an accident that caused problems with my wrist and thumb and I cannot comfortably press a barbell heavier than 70kg, and previously I had already reached 115kgx5x5... in such a case, do you recommend using 70kg and increasing the volume, or look for some substitutes? I would really like to maintain my pressing technique.
Excellent video!
You could leave a comment on the weightlifting blog like this:
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What about those over 50 that have challenges like hip and back, pain, as well as mobility and flexibility issues and are over weight.While I want to incorporate heavy lifting I'm concerned about The next few days, of soreness and pain Which will interfere with work performance.Do you have any advice on how someone in my situation can safely approach weightlifting.
Guys, my question would be for if you just want that last little bit of body fat. Currently around 15%, feels like it’s all on the love handles. Would you say that the rules still apply or is there a further adaptation I need to incorporate. Especially with the 2-3 days a week rule, is that enough for advanced clients also?
Loved this! So helpful guys thanks again ❤
1: Get stronger 2: Compound exercises and what was the third?
Don't do cardio with weights
Thank you so much! This is so much more healthier and better then horrible cardio I Hate cardio!!!!
I want to get rid of unwanted body fat,, build muscle and also build bone
You still have to incorporate some cardio for your heart. You need balance
@@MT-yx5cu I walk a lot especially since I don't drive , I like using walking as my cardio
Tried the download. No new info. Same, same. Lift weights, hypertrophy, basic full body, pisterior chain, compound lifts etc
Can you guys do a video that takes place in a gym showing a variety of compound lifts ?
Now I just gotta figure out how to do those big lifts lol thanks guys ❤
I hear what you're saying and love you guys, but the interference effect on muscle growth is not a thing with steady state bouts of cardio for up to 30 mins each or every other day. If anything it helps with building muscle and improves oxygen levels. Extensive and hard cardio yes, but not mild steady state cardio. Make that clear guys people need to exercise their lungs and heart as well.
Do Kettlebells count? Compound movements for strength?
What do we think about lifting and sprinting in same workout?
I need someone to explain to me like I'm a toddler how Time Stamps legitimately help them retain the information more. 😆 We are getting daily hour and a half + free information mixed with fun banter, rounded out by in-depth caller deep dives; I don't understand the outrage. Either watch the episode or dont't (oh, and miss me with "I have limited time 🙄).
Editor's Note: It's all just jovial jokes, folks. If you're triggered, just scroll on by.
Wow you have been a blessing to me.
Timestamps
I'm 59 and weight loss is tough for me. I love your information as it's simplified for me. What about cardio? So strength training, proper nutrition while maintaining a caloric deficit? I'm 5'11 256lbs, and my goal is 215lbs. Any suggestions fellas. God bless thank you
just walk for cardio 10k steps is a good start with strength training and proper nutrition goes a long way
Body recomp is more effective imo especially for beginners and if you have higher body fat %, you gain even more benefits as well
What if you're 50 and reached the growth limit for your frame?
I'm more interested in trying to get rid of Subcutaneous Fat.
i am having really bad shoulder pain. I have been told that deca would help with the pain. is that true?
My gyms full of kids "resting" between sets. Headphones on, face in phone, ass on bench. If your going to teach long rests, please emphasize sharing equip, working in, and being aware.
If I’m doing full body 3 times a week and doing antagonist supersets because of the time I do have because i am a father of 2… am i in the wrong?
Thank you guys 💪🤝
Does the hack squat count or does it have to be barbell or smith machine squat ?
2:44 well, actually it depends.... don't talk about "the law of thermodynamics" if you don't know what it is... because if you knew, you would realize that it is only valid for a CLOSED system by definition. The human body is not a closed system. Depending on the nutrient makeup, hormon health, etc. the human body actually adjusts expenditure without you noticing up to a point.. so no law of thermodynamics...
Love this!
I'm "obese" with a high BF%, but also DEXA says I have a huge amount of muscle. I had a lot of trouble losing weight with heavy PL style strength training. What's up with that?
How do you feel about after your workouts going on the stairmaster with a sweatsuit on
Yes I at the basic big three lifts. With bar and machine. Look. It just works good for me.
Time stamps please
This can be said much easier.. by far you burn most of your cals. Doing nothing.. and the more muscle you have, the more you burn doing every day stuff.
The link to download the free guide isn’t working
Great video. Thanks. Though, the link to the free guide is not working for me. Any advise?
Not sure ! Here try again www.mindpumpmedia.com/how-to-lose-fat?__hstc=36882303.20ff77bb72d2ab55e9ef20463a757346.1722895142878.1723581270302.1723743445056.5&__hssc=36882303.12.1723743445056&__hsfp=4076395092
What's the best rep range for strength training?
I’m getting old and overweight, and been avoiding barbells lately. Do machines like V-Squats, hammer strength chest press, seated cable row count as compound lifts?
If the movement is the same it is helping, however I would say that free weights also help with a muscle mind connection that will recruit more muscles than something like a machine that had a specific path of motion.
If you're doing it because of injury or you're recovering or just haven't worked out in a long time then it is still a great option. But if you want to really improve, it would be a good idea to work toward being able to do the "traditional lifts" so long as your body can handle it. And this includes fixing things like flexibility and proper range of motion
Um no no no. Strength training is defined by proximity to failure...
For me, I feel like any rep ranges above 12 are cardio 😅
This is me ..was me... i started to up my protien.and lift ..my visceral is now in the low side. But being skinny dosnt mean healthy .m