Combine Walking and Weightlifting to keep a proper Weight

 

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How to Combine Cardio and Strength Training for Weight Loss…

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How I Balance Weight Lifting and Running | PART 2

Video taken from the channel: Nick Bare


“You lose [about] 1% of strength/muscle mass per year from age 40–50 on,” Church says. “Muscle and strength are critical to healthy aging. [So] everyone stands to benefit from weightlifting.” Still, more research is needed to see if the combination of walking and weightlifting is effective for weight loss. However, “our data clearly show an inverse association between reduced body mass. Even if you walk daily, you might control your weight better by practicing weightlifting at least twice per week, according to new research. In a study published in the journal Obesity, people who did the recommended amount of aerobic exercise (150 minutes or more per week of an activity like walking ) were 28% less likely to be obese. Combine walking with strength training.

Lifting or carrying light weights as you walk helps build muscle and burns calories. Think of a weight lifter who is lifting 4-5 days a week and does cardio 2-3 times per week. He uses fast twitch muscle fibers, which are quick to contract, but use more energy and tire out much faster than slow twitch muscle fibers. His body will change accordingly. The muscles will grow but at.

When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow: To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you. Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood. In fact, walking just.

Unlike weightlifting, which rewards heavy weight, the goal here is to increase calorie burn over time and provide your muscles with a little extra resistance. When walking with weights, you are focused on the long-term calorie burn. On a 30 to 45 minute walk, a few extra pounds of weight can make. Why Should You Combine Weights and Cardio? Cardio (or aerobic exercise) is known to benefit your health and boost your fitness levels because it increases the density of some important cardiovascular components, like tiny blood-carrying capillaries.

Exercise can help you reach and maintain an ideal body weight. That, in turn, will help boost your prostate health, says Marc Garnick, MD, a prostate specialist at Beth Israel Deaconess Medical. Once you’ve lost weight, exercise is even more important — it’s what helps keep the weight off.

In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you also eat a healthy diet.

List of related literature:

Power walking is good for bones, so are aerobic workouts, like Tae Bo, or weight bearing exercise 3-4 times a week (especially for men and women under 35 whose bone mass is still growing).

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

Combining balance and muscle-strengthening activities for 90 minutes per week, along with moderate-intensity walking for 60 minutes per week, can maintain functional health and may reduce the incidence of falls.

“Foundations of Physical Activity and Public Health” by Harold Kohl III, Tinker Murray, Deborah Salvo
from Foundations of Physical Activity and Public Health
by Harold Kohl III, Tinker Murray, Deborah Salvo
Human Kinetics, 2019

Using light hand weights (1 pound) while power walking also helps develop upper body strength without stressing the neck or wrist areas.

“Veterinary Dentistry: A Team Approach E-Book” by Steven E. Holmstrom
from Veterinary Dentistry: A Team Approach E-Book
by Steven E. Holmstrom
Elsevier Health Sciences, 2018

This approach would include walking, aerobic-zone exercise, resistance training, and cardiovascular interval training.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

While research on maintaining weight indicates that moderately vigorous physical activity of 150 to 250 minutes per week at an energy equivalent of,1200 to 2,000 kilocalories per week (about 12 to 20 miles per week of jogging or running) is sufficient to prevent weight gain (Donnelly 2009).

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

For example, walking, by decreasing the pace and distance of walks or doing three short walks over the week rather than one long walk at the end of the week, could enable her to gradually increase her tolerance levels to perform this occupation more effectively.

“Role Emerging Occupational Therapy: Maximising Occupation-Focused Practice” by Miranda Thew, Mary Edwards, Sue Baptiste, Matthew Molineux
from Role Emerging Occupational Therapy: Maximising Occupation-Focused Practice
by Miranda Thew, Mary Edwards, et. al.
Wiley, 2011

As noted with walking, modest but periodic low-intensity efforts such as stationary cycling, arm conditioning with light weights, and dancing for 30 to 45 minutes with brief rest period, as often as daily, but at least three times per week, will achieve measurable improvement iologic in benefit.

“Textbook of Family Medicine E-Book” by David Rakel, Robert E. Rakel
from Textbook of Family Medicine E-Book
by David Rakel, Robert E. Rakel
Elsevier Health Sciences, 2011

This increased weight means that everything you do even walking requires more energy and strength.

“Fundamentals of Fire Fighter Skills” by International Association of Fire Chiefs, National Fire Protection Association
from Fundamentals of Fire Fighter Skills
by International Association of Fire Chiefs, National Fire Protection Association
Jones & Bartlett Learning, LLC, 2008

This approach would include walking, aerobic zone exercise, and resistance training, as well as cardiovascular interval training.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

Second, create a walking program that is reasonable and keeps your walking fun.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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139 comments

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  • Thanks man, mixing weight training and long runs is something I want to do to improve overall fitness and I find your videos really helpful and at the same time relatable. Good content

  • Greetings from Brooklyn ��. I’m here without a military background. Looking to be all around physically fit. Strength, endurance, speed and mobility. Looking to do this in addition to weightlifting. All around athletic here. I turned 30 and wanted to continue to being fit. I was supposed to compete in my first triathlon this year as well as a bikini comp RIP to that #2020. Still training at home. Thanks for this content, even though I’m a a woman still very valid and useful info, appreciate you Boss.

  • But i am more sweaty on my cardio sessions of 30 mins rather than my weight training. Then what is actually much better i dont get it.

  • Lacrosse ball,great idea…
    How, about box of blue stone something similar to massage feet,activate full body triggers of nerves from pressure points on feet

  • How about for fitness, I like running and i like weight training how to do i do both and improve, i want to do some 10k running events

  • I do weights Monday to Friday and also bike trails for about an hour and a half or so after weights everyday, is this a bad approach?

  • bcaa my ass more like roids, test hgh. PS let me a retired JR A ice hockey player teach u how to spit the right way. U spit like a girl

  • My goal is to get into the high 16s for 5k low 17s but also have a decent amount of muscle. Like 185 pounds at 5’10. I’ve been able to run under 16 in the past in high school no problem but I was also maybe 145 pounds max. So big goal definitely

  • I started running a month ago, doing 1 mile every morning and weights in the evening. Now I have built up to 3 miles and it really wakes me up and gets me ready for the day. Glad I found this channel bro!

  • I use a rolling pin for my foot after run. Same way you’re doing with the lacrosse ball. Mine is multi use because I can use the rolling pin for my muscles too

  • You’re not balancing anything, you just gave voice to the right thing to be healthy while doing sports. EVERY pro track & field athlete uses a lot of time in weekly schedule to weight lifting because it’s the right way to do it. People usually think that they just run, and it’s totally wrong. Good job from you spreading this REAL HEALTHY way to run

  • If you perform higher intensity lifting on your lighter days of running does it effect your higher intensity runs? Are the lifting sessions never a 100% or do you look at the total volume your body can handle from a weekly standpoint?

  • Good stuff… I plan on implanting this! I have a system for strength training but mostly winged it for running / cycling. EG, I’d run 5km 2 days a week after the gym and did a 10km run on days off. Seemed to work well when I’m focused but I’d burn out when I try to increase intensity. Hard to balance the strength and cardio exercises and to keep them from interfering with the other.

  • Sign up for bcs marathon in December to qualify for boston. Im running this one and we could pace each other, i am similar build (6’1 and 195) and need a buddy for pacing. Course is super flat

  • It’s smart to find the right spots to achieved both nice body building and good, efficient running. I ususally start pre workout routine with upper body, back, abs, chest, arms, shoulders, telling the brian Im not reducing these parts, after run. Because fast running will trim unused parts of the body if you told your brain that you wanted to.

  • I’m training for a tri Nick and wanted to know what made swimming finally click for you? After 200 meters I spent and it’s been 3 month now and I’m searching far and wide to find the secret to finally being able to swim long. I cycle and run fine for long distance so I know I’m not out of shape

  • If “weight lifting” means upper-body BB stuff on top of running, not such a hard puzzle to solve. Heavy leg training and serious running that’s where the interference issues and problems show up.

  • Bro, great work, do you mind sharing your cycle routine and how to control intake effectively avoid hurting our bodies? I ve seen many friends on the wrong cycle causing acne and swollen faced and joints, it seems you did great job with balancing your cycle and adjusting on different stages for the continuing growth

  • Hey Nick I’ve I want to join the infantry in the next 5 months and I’m relatively skinny. I weigh about 65kg or 143lbs, im 6 foot and 18. Should I try to get bigger? or should I try to get fitter?

  • Hey Nick! Does your knees hurt or do you get any types of knee pains for running? You run quite often. What’s your running schedules??

  • Quick question regarding RASP. If you fail for some reason, but dont give up, how long until you can try again if you have an option 40? I have a recruiter that pretty much went dark on me after i put pen to paper.

  • Sir if someone have stemina to do weight lifiting and HIIT at same day means in morning and night alternation should he do both same day or not??? Plz anwer����

  • I will use your advice and will download the meal book. will report back in 6 months.

    if you see this comment in 6 month or somewhere in the further future hmu and ask me about my progress. 7/22/2020

  • Do them on separate days if you want the most bang for your back. You’ll be more focused and can perform both at your best potential

  • hey man!
    thank you for your Video!!I I do appreciate Content to this Topic i was Looking for Information to that!
    when you say “Steady state cardio is great for your Body to get active recovery” do you mean the muscles get better recovery by getting more bloodflow and stuff?
    or is it recovery for the central nervous System?
    or both?
    Is cardio even taxing your central nervous System if done low intensity? (slow jogg etc?`)
    thank you so much in Advance”

  • Just out of curiosity, what running shorts do you wear? I have bigger thighs and a lot of shorts don’t work for me. Just trying to get a feel for what works for others.

  • I’m in the marines but every time I try a weight lifting training I get make to stop weight lifting and just run we run more the 6 miles a day every day

  • Man, I have only recently started following you Nick Bare. I started following you man bc I am 214 lbs and huge into running! I love it and my numbers were around your numbers. My half marathon time was 1 hour 32 mins. I am also Infantry as well. But I am interested in doing a half Ironman! Your motivation has inspired me to just have a harder physical goal! Keep doing what you do man! Great videos!

  • Oh…I have done two weeks of your full body work out 2-3 times per week with 3 days of HIIT on elliptical. Am i not giving myself enough recovery than? Should i switch to this 2 steady state and one HIIT as suggested?

  • Hi! this is very helpful. Therefore if I do: upper body / lower impact cardio / lower body / lower impact cardio/ total body / hiit cardio. that would be ok? Also, this is also advisable for women, right?

  • I am currently 5’10 170lbs and my goal is to get down to 155-160lbs and be more lean. I go to the gym and lift on monday, wednesday and friday. I play soccer with my team on tuesday, thursday and saturday. While playing soccer you run quite a lot ofcourse, especially in games that are 90 minutes long. My diet is ok, not too good. I still live with my parents, since i just turned 18 so i don’t have control over dinner. Outside of dinner i eat quite healthy and i restrict my calories. I sleep about 5-8hrs in weekdays because of school and 8-10hrs in the weekend. I would like to sleep more, but i can’t really help it. Is this enough to get to my goal? Or is sleep REALLY important?

  • Hopefully somebody did not already asked this there are several folks out there toughting that cardio is harmful for testosterone levels on men over 40.? Is this just hype, is there any credibility to this information? I hope this is just hype, I really enjoy weightlifting and I really enjoy doing a variety of longer cardio sessions.

  • 54 an living great videos I’m vegetarian I start my workout with an hour cardio about an hour weights I’ve been doing this for years do you think it’s to much

  • Good tactic. Doesn’t do a lot of good if you’re fit and can’t put the elbow grease to the wrench. 😉 Get those dads in shape! ok, but seriously, good advice.

  • OMG!!! I needed to watch this, because the first 2weeks I was dropping between 5-10lbs now I’ve weighed myself for the last past 2days and I’m at the same number but this just motivated me and pushed me to continue my journey!!

  • great video with valuable information. I learned a lot about cardio and strength training. I’m going to take what I learned from this video and use it in my workouts. And no Doubt i am looking for this kind of video, thank you

  • Wow great formula I like this. In this video showing us that best way to lose weight and gain strength. This video is very very helpful for us. Thanks for sharing information. Thanks

  • Well, this was an eye-opener for me, till now I thought that cardio was the most effective way for weight loss but now I shall start strength training as well.

  • Wow thanks for this great video! I’ve always focused on cardio and very little on strength training and diet, and I just realized I’ve been doing this all wrong! I always thought cardio was most important for weight loss but now I know that it’s strength training + diet + sleep; and that strength workouts boost metabolism. And thanks as well for the free resources the meal plan and workout programs. This is all great info!

  • I usually try to avoid cardio on weightlifting days as it hampers my bodies natural recovery ability. I feel like it works best when I do it on separate days.

  • Great advice as usual.Thanks for that info of cardio afterwards. I was doing it backwards and so true, I was worn out before the weights. Ur so awesome!!!!!!!!!thank again for all the information you’ve provided.

  • I’ve been looking for the best way to lose weight and gain strength at the same time, this is exactly what I need! Thanks Dr. Balduzzi, your videos have really helped motivate me to get in better shape.

  • wonderful philosophy on how to combine cardio and strength training to achieve the ideal weight, glad you covered this topic as some of the training in this video are very exciting and fresh to me.

  • Another great video with valuable information. I learned alot about cardio and strength training. I’m going to take what I learned from this video and use it in my workouts.

  • wow this is really amazing combination. i will definitely give a try to reduce my weight. i wish everyone should go and try this.

  • Love this video I did a lot of cardio and lost a lot of fat weight but also lost a lot of muscle. Now I’m trying to get muscle and lose fat how long does it take to start seeing muscle on a 3-day workout on weights? The video will help me out. The links below that you mentioned do you recommend them for me to look at them for more guidance or do you have other videos on my situation to help? Lol I want to have a Captain America body ������

  • I wonder how feasible it would be to do a push/pull/leg hiit split? My diet is pretty good and my calories are tracked. I have been building up a training schedule and I now have to split the push/pull muscles because of recovery etc. I find it hard to train my legs because they’re so out of shape and even a moderate leg day can put me on my arse for 3-4 days. I might use leg day as a hiit day until my leg/core strength has improved and focus on exercises that target those areas. I wanted to increase my cardio anyway.

  • I hope you enjoyed this YouTube video! If you have any questions about how to combine cardio and strength just leave a comment below and I’ll get back to you as soon as possible. Also, if you have any suggestions on how I can improve these videos or make them more engaging, please do let me know!

    Lastly, for your free example HIIT workout, visit this link: https://www.iwannaburnfat.com/hiit-workout/

    See you in the next video!

    Mounir

  • theres just one problem, what if you are too sore from leg training to do let’s say the cycling hiit cardio at the end of the upper body workout? seems painful and can’t perform well? how to come around this?

  • Dear, I’m a big fan starting from IG account, but Please when it comes to videos try to talk slower than this you talk too fast for people like me who is not English natives it’ll be difficult to get you from the first time. hope you can fix it in the next videos.:)

  • Great video.. Not too long, includes everything thats important on this topic and you explain everything very well and understandable even for non native speaker.. You deserve a lot more follower

  • Hi Mounir
    I’d put only picture on thumbnail without any text, since you have title for your header.
    Everything else is perfect, keep it up!

  • There’s a reason why basketball and football players are naturally muscular. The more you run, the skinnier you get, the more you lift and use strength, the bigger you get. Combine both, and it becomes very easy to lose fat, build muscle, get stronger and look better. Simple. But priortize weight/strength training over cardio. About 70:30 ratio

  • This always confuses me cause weight loss is losing weight, but if you eat less food with a higher amount of protein and do weights even if you still do cardio or fiit wouldn’t you still gain weight from muscle?

  • This is stupid. Yes for most people weightlifting is easier. U should do Both. But in terms of simply what burns more fat, it’s fricking steady state cardio.

  • This video is crap. Absolute crap. Weights does not burn calories like what this describes. Cardio does burn more calories than weights. Weights is for building muscle. Cardio is for heart strength and fat burn. There are no in between with this. This whole video is garbage. It’s fake bs like this is what confuses people. Thumbs down as this video is a lie. Following these guide lines will keep you fat.

  • All my gyms are closed due to Covid 19, the only thing I have is a 16 pound sledgehammer and two 15 pound dumbbells, but that’s all I need, that and calisthenics ����

  • I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • When someone asks me “How to get a six pack?”, I always recommend website Next Level Diet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

  • 35% more energy burnt during rest is not much, as one can double the time ot triple time of cadio.Therefore cadio must burn more energy than strengh trainning.

  • I have been going to gym for last 2 months for reducing belly fat ( i am not that fat just 80kg and 6 ft tall ) But i wanted a stronger body. I recorded my belly size (40 inches) and weight 2 months back. Now my belly is 39 inches and my weight is still 80 kg which made me worry but i realized that my biceps and chest grew a little bigger which was really a satisfactory thing for me. But still my belly is big.
    Exercise i have done in last 2 months are
    1 bench press (15kg)
    2 basic stretching
    3 Pec Dec (15 to 20 kg)
    4 dumbel (5 to 7.5 kg) for bicep
    5 dumbel press (5to 7.5 kg) inclined and flat
    6 fly same weight as above inclined and flat.
    7 wings or lads 15 to 25 kg
    For last 1 month i have been doing abs workout also. Plank, abs machine etc.

  • I’m not going to lie, when i started my weight lose journey i did a lot cardio, running. every other day i would run a minimum of 3 miles. It helped me burned fat fast, also i would eat less, i would run after work so i would have a small meal before my runs because if i didnt ill feel like throwing up. It was like magic how i lose weight, but i wasnt happy lol. I didnt have muscle and i always loved weight lifting. Now that i have bad knees i dont run as much or even at all, yes ive gained weight but thats muscle. Im still trying to lose the fat, so im doing a calorie deficit with weightlifiting. its a slower process of losing fat, but at least im gaining muscle while slowly burning fat! and im happy!

  • Something to remember when trying to lose weight is this common expression in the health industry:

    “You can’t exercise your way out of poor nutrition”

  • One is not better than the other. They’re equally important. However, gym rats who like to lift weights are more vocal about how their routine is superior when it’s all about balance. It’s OK. I get it. You have to get views and suscribers instead of telling the truth.

  • If strength is so important, why are the best champions in boxing and MMA reliant upon endurance and cardio? I’m asking a serious question based upon easily observed statistics. You can have strong legs and arms, but if you get winded from a lack of oxygen due to poor lung capacity…you are TOAST.

  • Thank you for sharing, it might be possible that it band maybe tighter or feel tighter,might be how a muscle works one pushes other pulls, so it might be overworked on one side more than other…. or like leg bone is connected hip bone, hip bone is connected backbone. Could be sir, running side ways, feet to feet could help balance muscles not being used when running same way everytime. Be like a little kid, kid
    Hop scotch, jump rope,skip, bunny hop,heighs man or hockey movements, a long they way, plus it’s fun, except if you have kids they think it weird lol

  • Ok so I want to burn as much fat as possible, if i had to pick one out of hypertrophy training (Manageable weight 10/12 reps) and strength training (heavy weight 3/7 reps) which one is best for maximizing fat loss?
    In other words should I do hypertrophy or strength training? HELP

  • Bruh. I want all the big youtube fitness channels to come together and discuss all the fat burning stuff, how excersises should be done, which is suitable for fat burning and muscle building and upload a common video without contradicting each other ������. Im done

  • After a very intense session of lifting weights i tried to take a drink from my water bottle and ended up spilling it all because i couldn’t control my arms lol.

  • i used to do only cardio and didn’t get any results. I swtched to weights and lost over 30lbs in 6 wks. weight training is also a lot funner i tend to keep t weight training longer than cardio

  • So how do I get rid of belly fat without harming my muscle gains? Knowing that I already do resistance training and cardio once a week. And if I change my diet and eat less carbs, won’t this harm my muscle growth?

  • I just have to say I’m so glad I found your channel. I just joined a gym almost 4 months ago and I’ve lost 10 pounds but still have another 35 or so to lose and then I want to gain some lean muscles. I have so many questions and I have been watching some of your videos today and pretty much every question I have is answered on your videos. For example I wanted to know about supplements, Cardio or weights first, how many days should I work out, cut or bulk first etc… you literally have a video on each one of these topics. Thank you so much! ❤️����������

  • I lost 25lbs doing weight training and 10 min max of cardio. Gym 5x a week and a non strict diet. I just make sure I’m at a caloric deficit and hit my protein intake. The most chill weight loss experience. Most importantly I’m not starving myself and torturing myself by constantly obsessing over eating the healthiest of foods. Remember it’s a long term commitment so making your weight loss journey pleasurable is extremely important to your success.

  • This works, like if you hate cardio hit the weights I lost more weight in a quicker amount of time doing weights, another tip I can give you is to do low weights and more reps rather than heavy weights and low reps

  • Here is something very simple I did (it works for me). Starting 10th Nov 18 (32 days ago), I did following;

    1) Stopped all carbs and everything “white” (sugar, salt, rice etc).
    2) Reduced to two meals a day, with one meal only fruits.
    3) Got back to running. Ran total 216 km in these 32 days (burnt 15,000 KCal appx).
    4) Regulated my diet heavily. I watch everything I eat (trust me, its not difficult).
    5) My caloric requirement is 2,500 KCal / day.
    6) I consume on average 1,500 KCal / day. The shortfall hence is 1,000 KCal per day.
    7) I managed deficit of appx 30,000 KCal (total). This equals to appx 4 kgs.
    8) I only engage in Body Weight exercises (till now). My body fat % came down to 24% from 27% (in just one month). I plan to reduce further 6 kgs in next 2 months.

    I feel much better, am always full of energy and am more active. I am going to stick to this plan for next 6 months to get full results.

    Don’t listen to any fancy advises; what works for others might not work for you. Do what you are comfortable with and what you enjoy. One thing is certain, at the end of everything, Calorie consumed should be < Calorie Burnt. That's the only way to reduce weight (plus exercise to gain muscles and strength). All the best.

  • This is gonna sound like a smartass type comment, but that’s not my intention. With replacing all liquid intake to water, can I still have my cereal with milk or..?

  • Don’t go lifting heavy
    Lifting lighter weights but more reps will give you a lot more tone and muscle
    Lifting heavy and doing less reps will just gain muscle not losing the weight on the arms
    Also start to do more push ups they are great they stimulate more muscles on your body then any other exercise
    It’s a good starter and warm up in the gym

  • Doing a program like starting strength / texas method / stronglifts / mad cow alongside a program like Couch to 5k? Good or no good?

  • Jeeze. I literally just typed running and weight training into Google yesterday. Just started running recently and trying to see how it’s going to affect my muscles and strength. And it’s hard to combine both into one week too.

  • Lost 70lb by doing cardio/running. How did I manage to do that? I made a video explaining how to that and there are more to come. The cardio/running is the KING of sports. Whether is the basketball, volleyball, soccer, baseball, handball, tennis, football or almost any sports. You name it. Even the pro bodybuilders do cardio. GUYS, do cardio on regular bases, it will improve your health, strength, endurance, condition AND OF COURSE YOU’LL LOSE FAT. Hard work pays off, so invest in yourself!!!

  • I think you should mix up your routine. I(try to if I’m not too sore) do high intensity interval training 3 days a week(usually Monday, Wednesday, and Friday), and I run on Tuesdays and Thursday’s to build up my stamina. But, my legs are really sore, so I try not to overdo it.

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    For liking my comment and I’d like to say thank you to picture fit for letting me know this����

  • Well new research shows epoc doesmt even last more than 5hrs.Both of them work well just note that except you are doing hiit most calories from weight training comes from glycogen stored in muscles

  • i agree with you BUT dont forget,Human is a moving animal not a lifting animal, it is riddiciulus when you see people with great upper muschles and they cant run. DONT FORGET YOUR LEGS, and i am not talking how your legs look like i am talking about how usefull they are.. So if the only thing that is matter is how you look like ok, but try to think out of the box, what is more important to lift heayvy weights or to Run to have pace, Maybe all of them.

  • Hello. I have a question. Is it okay to fast while weight training to burn fat? If I’m fasting, I know I’ll burn fat but is it okay to lift weights when you’re not eating too much? Hoping for a kind response. I’m Miguel by the way from the Philippines.:)

  • I’m gonna send this to all my girlfriends… they’re all “I don’t wanna lift weights because I don’t wanna look like a man!!” I try to tell them to lift weights… this video explains it so clearly:) ��

  • I was about 94 kilograms I started a low calories diet and no cardio, i started lifting at home with only chest and biceps training day by day I lost 17 kilograms in 50 days but then I stopped losing weight right when my abs started to show and now after over 100 days of the same training a d dait I only added muscles with no fat lose
    Bottom line is you get to a point where cardio is necessary to burn fat

  • Can someone please explain this to me, if your training for strength doesn’t that mean high intensity with lower reps but he’s asking to do 15-20 reps

  • nice video thanks! My question is can lifting weights be considered cardio? as in can i group the different exercises maintaining my heart rate. does this give you the most bang for your buck? or, am i sacrificing gains in the lifting to supplement my heart rate. I’ve been looking for an answer to this and cant seem to find one.

  • I’m 68 and just trying to maintain basic fitness. I’ve been doing a routine of: 20 min cardio, 20 min weights, and 20 min yoga/stretching. I’m wondering if I should strive for 4 days a week or 3? Or if I should do more like 15 min or cardio the 30 min of weights and close with 15 min of stretching? Any recommendations?

  • I’ve been lifting lately and got bigger than what I was planning. I was scared that it’ll slow me down, but instead it just toughened up my hand for punching power. I’m still just as fast with jab and it seems to snap a little better. Still as fast as what I was and all my punches are more solid than what they were. No fists and wrist or forearm pain. all I do is my weight lifting then I hit up the bags (heavy, double end, speed and shadow box) for 30 minutes or so, oh every other or every third cardio session I hit the jump rope for a few minutes. Just don’t want to get too big to where I cannot defend myself. To meet that defeats the whole purpose of getting into a bigger shape rather than just healthy. when powerlifters walked into the boxing club we just sort of giggle and bump elbows with each other, calling out shirt colors of who they want to get in the ring with. Just saying

  • Ah man, I didn’t know that you can do cardio after your workout. I thought it has to be fasted cardio in order to loose fat. And I thought you required to drink protein shake right away after your workout prior to your cardio otherwise you would loose your gain. Well, I’m glad to see this.

  • what do you think about mix Hiit cardio like insanity in the morning with weight training in the afternoon, it is ok or you can overtrain your body?greetings.

  • Nice video it’s interesting I have a question finishing my weight training workout and how long do to wait to take the fat buner supplement to do cardio? because the pre workout as caffeine?

  • how about cardio on rest days? full body every other day & 20 minutes of jogging every other day? is it good for building muscles & burning fats?

  • Coach, next week I am ending a cut after about 3 years strugling with lose weight. About 3 months ago, I started to do 4 hours liss cardio per day (bike + walking), total burn about 350kcal per hour. What is your better advice for the transition phase? My idea is to reduce to 2 hours day (walking and bike for transportation), and stay in maintance calories for 2/3 week and 45 min weight training 4 times per week, focus in the compound big lifts 6-10 reps focus. My goal is lean bulk for about 6/8 months.

    Any advice? I am afraid to make any mistake and stay in the vicius cicle…

  • watching this makes me super proud to be a fat waster…eating burgers,Fried chicken and basically anything I can in one go…it doesn’t bother me that I have to use a scooter to get around either as it can carry more food for me

  • Hey Lee, Great video! I have a question. I broke my ankle a few years ago which has limited my cardio. Its stronger now where I can run on it, but my cardio has taken a hit overall for the last few years, sometimes to the point where I just throw up my hands and have gone with no cardio for months. I’ve heard it said several, several times, the body will adapt if one does the same cardio over and over again which will decrease the affect of the cardio after time. My question is, since I’m sort of limited in my cardio, if I do a HIIT (say 2 minutes walk, 2 minutes run for an hour on a treadmill) 5 days a week for a year straight, is that better than not doing any cardio at all for a year, even though I’m doing the same routine everyday? Any feedback you can give my on this is appreciated. Please let me know if you want me to be more clear in my question if its not clear enough. Thank you.

  • Another critical thing to FAT LOSS when deciding on a workout structure is which TYPE of muscle building hormonal “cocktail” you want in your blood stream when you are doing weight training. There are 2 types of workouts: Those that boost TESTOSTERONE (TEST) and those that boost GROWTH HORMONE (hGH). Many studies over the years have shown that HIGH VOLUME workouts OVER 60-90 minutes will cause more hGH to circulate in the blood by the end of the workout, whereas HIGH INTENSITY workouts for 30-40 min or less will cause more TEST to circulate in the blood by the end of the workout. However, both hormones build muscle, but they have different effects on which muscle fibers they build and what other “global” effects they have on the body. Most bodybuilding Pros (who are obvious use supplemental TEST) are fond of the HIGH VOLUME approach (moderately heavy weights, 8-12 reps per set, minimal rest between sets, 12-16 sets or more per bodypart) because they want get the GH boost vs the TEST (which they don’t need because they’re getting orally or injectably), whereas, more “natural” bodybuilders will move towards the HIGHER INTENSITY workouts (very heavy weights, 4-8 reps per set, more rest between sets, 8-10 sets max per bodypart) to boost more TEST into their system. ***BUT, in relation to the question (cardio before or after), well, if you want more hGH in your blood when you’re training with weights, do the cardio FIRST for about 20-30 min at a moderate intensity (heart rate at 70-80% of max). If you want more TEST in your blood when you hit the iron, do a 10-15 low intensity cardio “warm-up” only, train with very high intensity for 30-40 min or so, then do another 15-20 min of cardio after as a low heart rate (50% of max heart rate) as a fat burning accelerator. HOWEVER, realize that hGH is a MUCH more powerful fat burner than TEST and will have other wonderful effects on your body because it’s essentially the “youth hormone” thickens skin, grows hair, strengthens joints, increases brain function, etc. etc.(just research the benefits of hGH supplementation in older people and you’ll see what I mean). To maximize hGH, however, do longer, more moderatley intense workouts (60-90 min total) and don’t eat a darn thing other than protein 2 hours prior to training because, if you eat carbs of any kind, the insulin circulating in your blood will supress hGH secretion in the body and cancel out the effects you’re after. Also, to help max hGH, rather than eating right after you work out, take a 30-60 nap and sleep to maximize the effect of the GH in the body, and THEN eat a good post workout meal to give the GH the materials it needs to build up the muscle fibers. If you must eat RIGHT AFTER a hGH-Based workout, make it Protein ONLY no carbs so you don’t get an insulin rush and cancel out the hGH production. Moreover, the longer hGH worktouts will help to deplete stored glycogen and increase overall fat burning during non-workout times because you’re simply burning more calories over all as well. Hope this helps! (P.S. Hello Lee, love your videos brother!). Enjoy! JM

  • what kind of cardio do you suggest in the morning or after a workout? I like hiit because i can be dead tired in just 10 minutes or so.

  • Very good as usual, Lee! I like to add that the American Heart Association suggests a weekly schedule with two cardio workouts and three resistance training workouts. After years of predominant aerobic / cardio now they finally recognize the importance of weight training.

  • Awesome, awesome video Lee. Very informative. I’ve actually been experimenting with 30 second sprints in place of longer, slower cardio to see if the “studies” I’ve read about recently are correct that sprints cause faster, more effective weight/fat loss. I’m replacing 150 minutes of slower cardio per week with about 6-12 minutes of sprints per week (@ 30-40 second intervals each) in addition to my strength training. I’ll let you know how it’s going after a few weeks. You’re always right on point. Thanks man.

  • I went to buy your app today.. but the permissions it asks for has put me off.. access to my microphone? location? my wifi connection info? my call information? wtf? lol

  • Do you have any preset meal plans I could follow that isn’t going to cost me an arm and a leg? For muscle gain & fat loss.

    If not that’s okay.

  • Too many years of this has caused degenerative disk issues and cervical stenosis, which has lead to nerve damage. Don’t mess around with this, fix it before it causes permanent damage to your body! You don’t want to lose the use of your arms or hands.

  • Had a lady in the coffee shop I was studying at (uh. you know. back when we were going places with other people in them) loudly comment to her friend about how hunchbacked The Youths are these days and how it makes us all look prematurely old which. I was right next to them & actively slumped over while studying. Like… I am right here and CAN in fact hear you lol. If my neck wasn’t legit stiff I would never do a back exercise again out of pure spite. Alas this… actually does make my neck & upper back feel better. Mean Cafe Lady wins this one.

  • Thanks, my head posture was bothering me for some time and i thought imma look for sone exercise too keep it allright since, ya know looking weird and all that

  • I did that posture unknowingly cause back then I was scared at looking on what is infront of me and decided to look down instead and it really gives me a lot of neck pain and I’m glad you guys posted these so that I can regain my normal posture again. Thanks!

  • Hi doctor! Many blessings to you first of all for the video. Iam 24, having poor posture from past 5 years amd have a history of neck pains and headacheas. From past week iam feeling light headed, feeling as if some nerve is pinched and less blood flow to brain, continuous vertigo sort of feeling. Iam depressed as iam preparating for an exam and iam unable to focus and think clearly because of this forward head and leads blood flow problem. Feeling tensed for my condition. Please advice if it can lead to some cognitive or memory issues, as I feel a pinched nerve and less blood flow to my brain. Waiting for the reply

  • Thank you ��
    I want to fix this. I see old people who have their head way forward. Mine has started too. Thank you for exercises to reverse it. ♥️

  • I have been doing chin tucks for a month. Now, as i pay attention standing straight and taking my head backward, i have realized that i am doing chin tucks all the time which gives me huge jowls����i can hide it with mask because of the lockdown. This huge jowls will disappear? When my head is forward position i dont have them

  • Does this posture effect you body or muscles growth…..???

    Because you can’t breathe probably and brain doesn’t getting oxygen ☹️

  • Doctor, I tried the chin tucks and in one day it is helping. I now know the feel of the neck muscles activating to bring the head back. I can practice it at will even during the 4 hours a day I spend at the computer and even noticed how I exaggerate the head forward when as a photographer I look through the viewfinder. Thank you.

  • I did the W exercise everyday for 1 month in my car while going to work (hands on the wheel). Amazing results. If you can manage to focus really hard on it and the repetitions it counts as meditation too.

  • I blame school for bad posture as I was a little taller then most kids growing up. If I sat upright correctly infront of them they would ask me to move/slouch as they couldn’t see….this carried on for yrs now im 30 and have an 80 year olds spine

  • I have the worst neck aged 32. Its terrible. It started in my shoulder. Then went into neck. I move and it grinds. Mp gy says exercise. I need surgery i think. I wish i cud be seen be someone willing to help me

  • Thank you for sharing these exercises! I felt kind of self-conscious and concerned for myself after looking in the mirror. I’ll try my best to keep up a schedule with these exercises. I think it’ll make me feel a bit better. Once again, thanks! ^v^

  • My mom thinks I have this from “looking down at screens” but actually in fifth grade I did a flip in the trampoline and landed on my head and my back hurt for a whole weekstill never told her about that

  • I’m so happy for this video! Quick question though: can the Chin Tuck be done sitting? I mean I know it’s been said it can be done in the car, but when you are sitting (either in a car ur just an armchair), you are a bit leaned back (your torso is not completely parallel to the floor). Is that still okay or can this only be done while sitting up super straight?

  • I think this is about to solve a problem I’ve had for years that’s caused multiple pains in the chest neck and shoulders and it’s a free video

  • ThankYou! Going to do these exercises until I can put my hand around to my back as you demonstrated just now. If I learn to do that seemingly simple task at age 78, well, we’ve both achieved a positive.

  • Why does he keep doing the neck thing when he mentions 5k? Is he saying 5k’s is a really bad idea for people who want to do strength training too?

  • So I’m also a prior skinny boi working on getting THICCer and STRONKer. I’ve been fluctuating back and forth with improving speed and improving my lifts. I lack discipline sometimes and I’m not incredible at either so take that for what you will. BUT what I will recommend is its smart to have some non-impact cardio mixed in to supplement. You can do some stationary bike sessions as recovery and swimming is also great, it’s good for your overall conditioning still, gets blood flow for recovery, but doesn’t impact your lower body. Still though, specificity is king like the stud said in the video.

  • I highly recommend the Nike Run Club App. It has all of the run workouts he mentioned and logs all of your runs. I use it every time I run. And….it’s FREE

  • As a 58 yr old retired Army Ranger and Disabled Veteran, I’ve had to swap my running for long distance walking/hiking and using the elliptical machine. My hips and knees can’t take the pressure of running for long distances after jumping out of airplanes for years. I still do sprints occasionally. This video has got some really sound advice, not just for those going into the Military or law enforcement, but for everybody. As much as I like hiking and climbing mountains as well as being a bow hunter it only makes sense to not only be strong, but also be able to move over long distances without collapsing from exhaustion. I don’t know how many hunters I’ve seen who can either hike for miles to find their game, but can’t pack it out, or the guy who can carry an elk on his back, however, after a half of a mile he can’t breathe. Lol Great job, gonna have to look you up.

  • Question: If I do 15-20 reps and give it my all, how long should I rest before my next set? And is the goal to do 15-20 reps again in the second set? What if I am too tired, what would you suggest I do?

  • How much of the fun/creative stuff (like the kit at the beginning) was Matt’s idea, and how much was your’s? Just curious about the process:)

  • Get on the football field, all out in zone to in zone walk back, repeat, race your buddies. get out with the dog get out in the woods and hills that mutt will run you silly.

  • This is a good topic, but I think the main mistake we often make is not having a clear goal. One clear goal. You can’t be as strong as possible while also competing in triathlon, having a six pack and still have time for yourself and recover. People want it all(Crossfit anyone?) Answer 3 simple questions: why? what for? what? Keeping in mind just this: a strength training program for a swimmer looks very different than the training a powerlifter might do. Specificity. That alone should make us realise you can’t have it all! Maximum performance is one thing, training for general health is very different.
    Another good video on the topic I found here: https://www.youtube.com/watch?v=LV1brQr6eCg

  • I’m trying to combine cross country skiing with strength training. The upper body survives 3h-exercises of cardio much better than lower body in my experience, so those that just want to improve cardio without specificity should try upper body cardio as well.

  • Ok. One of the best ever for Alan’s channel. Thanks for sharing your expertise. I wanna see you train a heavy guy this way. What can I realistically expect at 200 lbs? If I wanna be stronger and get bigger, can I run a sub seven min mile? Could Szat run a sub seven? NFL HOfamer Lynn Swann dropped a lot of weight for a marathon back in the day, and he played at 180. Thanks again.

  • A lot of people think running kills gains. But it actually helps too. I was the biggest guy on my high school cross country team. Everyone thought it was genetics and shit, but it took me 3 years to get efficient at running and staying big and ripped.

  • Incorporate combat sports training along with strict firearms training and after dropping a few criminals, word on the street will be “stay tf away from that dude’s house, car, family, friends, etc”

  • This is was an excellent and informative video. I also enjoy the Alan/Joey bromance thing, as well as the vintage wall telephone in the kitchen.

  • I don’t like this video much when it comes to getting stronger and losing weight. If you want to get stronger, you should be doing 1-5 reps of heavy weight, if you want hypertrophy you should be doing 6-12 reps, and for Endurance you should be doing 13-20 reps. Also, for the best results you don’t want to rush through the workout. TUT or Time Under Tension is the best way to gain strength. You want the most effective workouts? Slow down. Complete the rep, hold it, and then continue that same way. Lifting weights isn’t supposed to be a rapid thing. Doing it rapidly may hurt you. Slow down and get the most out of your workouts

  • In regards to thicc bois running, how would you go about determining what’s a good running speed? Like for strength it’s easy to compare your BW and what you lift to see where you’re at and what realistic goals are. But for running I have no idea what’s “good” or what’s realistically achievable in X amount of time

  • Fuck me… with all this exercise how the hell do i find time to drink 2 bottles of red wine a day? These trainers have no idea about the lives of normal people.

  • Thank you!! Exactly timed video on my current needs for strength+conditioning, gonna go for jump rope on rest days plus some joint health exercises low volume

  • For Spartan and Tough Mudder aspirants, you need add some running to your training as well as pull ups and bar dips. Those three activities will get you far into an obstacle course race. Great video.