Experts Debate Is Cardio or Weight Training Better to lose weight


Cardio or Weight Training for Weight Loss

Video taken from the channel: Jordan Syatt


CARDIO VS WEIGHTS | Whats Better For Weight Loss

Video taken from the channel: Briana Shaffer


CARDIO VS WEIGHTS | Best For Weight Loss

Video taken from the channel: Paul Revelia


Which Is Better For Your Weight Loss Cardio Or Weights?

Video taken from the channel: Bestie


Cardio vs Weight Lifting: Which Is Better for Weight Loss?

Video taken from the channel: Healthline


Weight Training VS. Cardio

Video taken from the channel: Puzzle Fit


Cardio vs Weights (Best Way to Burn Fat)

Video taken from the channel: Gravity Transformation Fat Loss Experts

While lowering your intake is one part of the equation, the other — what type of exercise you should do to burn more calories — is still up for debate. For instance, one study in the Journal of Applied Physiology showed a cardio workout routine helped overweight exercisers lose more weight than strength training. If you simply want to feel and look better overall, include both cardio and strength training. “Ideally both are beneficial,” says Schoenfeld. Melissa Matthews Health. Many people choose the strength training program to enhance their physical attractiveness.

Better Choice. The results of weight loss programs depend on the intensity you perform the exercise with. For instance, if you complete the Cardio with high intensity, then it gives similar results to that of the strength training program. FACT: Cardio for weight loss burns more calories per session than weight training As a general rule, it is possible to burn more calories during a single session of cardio, than doing weight training for the same length of time.

Yet there are some things you need to consider – your own body. Strength training helps you build muscle and burn more calories all day (even while on the couch). Running, cycling, or another form of cardio is great for a healthy heart. Combining cardio and. Sounds like our experts are a 50/50 split on cardio vs.

HIIT. Fayock went on to note that in addition to injury risk, both HIIT and cardio can impact weight loss, provided diet is also taken into consideration. “In general, weight loss is achieved through dietary calorie restriction, rather than just exercise,” Fayock said. Both cardio and strength training can help improve self-image. Cardiovascular training gives endurance athletes a sense of accomplishment, according to sports psychologists.

While strength training can offer a similar benefit as weight and reps increase over time. However, strength training can also help re-shape the body. The science backs him up: When researchers compared three workout protocols—strength training alone, running followed by strength, and cycling followed by strength—they found that running or. Another big benefit that weight training has over cardio training is that it will allow you to completely reshape your body. Cardio training will generally help you lose weight, however, this weight loss is typically a combination of fat and muscle, so what you’re left.

“In reality, strength training is the most effective type of exercise to reduce body fat percentage,” Singer says. It’s important to distinguish the difference between weight loss.

List of related literature:

Second, because weight training requires much higher intensity than aerobics, you need more energy for exercise performance.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Whereas dieting leads to loss of muscle, a lower metabolic rate, and reduced ability to exercise and burn fat, fitness training has the capacity to maintain or increase muscle mass and to burn more calories and more fat.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

For weight management, participating in both anaerobic and aerobic physical activity is also more beneficial than aerobic or resistance alone [100, 101].

“The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues” by Joel Rodriguez-Saldana
from The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues
by Joel Rodriguez-Saldana
Springer International Publishing, 2019

In my opinion, cardio is by far the most important, and if you can do only one form of exercise on any given day, make it cardio.

“The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes” by Kristina Carrillo-Bucaram
from The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes
by Kristina Carrillo-Bucaram
HMH Books, 2016

Evidence that resistance training helps with weight maintenance is not as strong, given that resistance training can increase lean muscle mass, and the volume of resistance training regimes is usually less than that for aerobic training.

“Foundations of Physical Activity and Public Health” by Harold W. Kohl, Tinker D. Murray
from Foundations of Physical Activity and Public Health
by Harold W. Kohl, Tinker D. Murray
Human Kinetics, Incorporated, 2012

Both are types of exercises that have accumulated scientific evidence validating their effectiveness in reducing fat and improving the function of the human metabolism.

“Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism” by Frank Suarez
from Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism
by Frank Suarez
Frank Suarez, 2016

For example, research has shown that lower intensity, longer duration exercise is more successful in promoting weight loss, controlling BP, and relieving lower extremity claudication.4,34,39,43,81 On the other hand, if a person’s goals include competition, higher intensity exercise is required.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

Both require purposeful workouts to produce greater fitness.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

On the other hand, the weight training people will feel cardio is a waste of time.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Aerobic exercise burns calories faster than weight training, but weight training builds muscle, which is of critical importance in weight loss.

“New Dimensions In Women's Health” by Linda Alexander, Judith LaRosa, Helaine Bader, Susan Garfield
from New Dimensions In Women’s Health
by Linda Alexander, Judith LaRosa, et. al.
Jones & Bartlett Learning, 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]

View all posts


Your email address will not be published. Required fields are marked *

  • hey if I take a good amount of healthy carbs and stay within my calorie limit will I lose weight I actually love fruits roti sabzi oats etc and hate protein like chicken breast however I do eat a min of 100 g of protein but carbs (no junk) goes up to 250 g

    ps I workout as well

  • 20 seconds in I knew this would be a rambling, circuitous diatribe from someone who loves to hear themselves speak. Scrolled through to the comments to find that this was, indeed, the resounding narrative. Commentators summarized video in <20 words. Made this comment. Leaving now.

  • Wow! Exactly what I’ve been thinking today!:))) amazing timing.

    I’m curious, can lifting weights actually burn a lot of calories for advanced lifters? I see so many bodybuilders do barely any cardio maintain at 3000kcal+ a day with just weights! And they aren’t super tall / heavy

  • I’ve done cardio for years after I lost my weight, but my body hasn’t changed in years. Now, I’m adding resistance training and doing LISS 4-5 days a week… hoping the resistance training will start to give me the shape I’ve always wanted. Thank you for your great videos, as always!

  • Wow! I just found website NextLevelDiet and read their fitness tips and recipes. I can’t wait to get my diet and training plan from that site and transform my body. Summer body, here I come!

  • What do you think of lost a ton of fat using Custokebon Secrets? I notice a lot of people keep on speaking about Custokebon Secrets.

  • Hey! Thanks for this useful video. By the way, I notice many people keep on talking about Custokebon Secrets (do a search on google), but I’m not sure if it is good. Have you tried Custokebon Secrets? I’ve heard some unbelivable things about it and my work buddy lost lots of weight with it, but she refuses to tell me:(

  • Can totally picture your journey, I am in a phase where I stopped cardio and do weight focused training and hence gained muscle but hidden under the fat. About to start combining cardio after each weight session. Diet is ongoing challenge tho..

  • I think you are absolutely correct. It’s a combination of everything. Like you, I used to do cardio (only walking videos) and I lost 45 lbs! But now I that my cardio fitness is up I was able to pick up the pace and start running and I’m lifting medium weights all while as healthy as possible. Awesome work!!

  • weightlifting is always superior to running..look at long distance runners for example. they look like shit with all low T levels and frail physique. If you must run then Sprint or just do burpees else you will either look like a thin flabby toy or a meth addict at wanna be stronger, leaner and faster then its resistance training combined with metcon

  • I do cardio, stretches, weights, and I am working on balance exercise. It is working. I weigh 143. I did weigh 183. My goal is 120. I am trying to reverse my diabetes.

  • I’m a fairly new follower and am just loving all your content. Binging all your videos as I get myself recommitted to focusing on my health and weight loss. I appreciate how you always keep it real (and your love of Harry Potter) This is great info, I found my love for strength training a few years ago and it helped me to be more consistent with working out. A good balance of both is optimal for health. Thank you for all the guidance and advice you offer! #sortinghatsquad

  • Totally agree. If you got fat then you want it off quick as possible but if you can be patient and do weights and some cardio it’s better Patience

  • hey,if anyone else needs to find out about fat burning vegetables try Ichordo Incredible Weight Fixer (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my friend got amazing results with it.

  • Great video! I recently posted one on cardio VS weights check it out and subscribe to my channel ������

  • Your videos and ways you think of losing weight has changed the way I view diet and exercise. I’ve been guilty of thinking that you have to workout EVERY. DAMN. DAY. in order to see results. It’s not maintainable. My new approach (thanks to you) is to do what is maintainable for life (not really, but you get what I’m saying). Doing cardio 2-4x a week and weights 2-4x a week is totally maintainable!! #sortinghatsquad

  • About do both,
    Cardio and lifting. Can you grow leaner?
    I do triathlons and trying get some muscle mass, what is the chance.
    I am 5/6, 153#, 18% BF. I can’t be in too many deficits calories because make weak and my performance going down.
    I am scare if I eat to much I am going to get fatter.
    What do you suggest?
    Thank you.

  • I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about thi

  • I read plenty of good opinions on the internet about how exactly Custokebon Secrets can help you lost lots of weight. Has any one tried using this popular weight loss secrets?

  • I find doing cardio is easier for me to stick with regularly than weight lifting. Weight lifting always felt like a pain in the butt / boring

  • Great video! I recently posted one on cardio VS weights check it out and subscribe to my channel ������

  • Calories…
    1 hr cardio 500 approx
    25 reps of 100kg deadlift 700 approx

    Think for yourself. There’s a reason why strongmen eat so so much food. Bcz strength training burns calories like a furnace.

  • Good info but you gotta simplify and summarize your explanations man. No one cares about all the tiny details they just want to lose fat

  • I recently watched a video on how a personal trainer said u should never do them together, lol everybodys got there opinion on how to train it’s crazy, most importantly just work out hard, and do both some how? would be my advice lol.

  • The problem with trying to lose fat through nutrition alone is that you’ll lose lean muscle as well.

    I laughed out loud at ‘watermelon will make you fat.’ ��

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Good cardio biking, swimming, martial arts, walking, hiking, running, skating, dancing, jumping on a trampoline, hula-hoop. The trick is to find something you enjoy.

  • Check out our video explaining some stomach exercises and walking plans to lose weight:

  • Yeah cardio 12 mins per day has had a massive impact on my weight loss and I have built muscle aswell with a good keto diet at max weight loss. 3 days workout and 1 day off got me from 46 % body fat down to 13% body fat with gains on back and neck after weight loss with a massive loss of 40 lb in 3 months.

  • This is the information I was scrolling for youtube looking for! And on top of that it was funny and I found a new channel to subscribe to. I need to add some more cardio into my routine now. Your muscles are awesome. And 15 years? That’s ever since I was 3. Way to go, you’re amazing!

  • Yeah have your heart rate sky rocket so you put as much strain as possible on your heart right? Cuz were all born with 2 hearts and the second one is there when the first one fails. Dont listen to this guy, if ur at the gym for the long run and wanna still be there in ur 50s and 60s (not just in your teens) then take your time and stay consistent with your training. Most importantly, never put excess strain on your heart cuz you only get 1 heart. And cases of bodybuilders dying from heart attacks are extremely common exactly for this reason. They strain their hearts too much.

  • Does it make any difference on losing fat if you just eat less rather than adding in cardio? Example, what if you’re already cutting 500 calories a day to lose 1 lb per week? Do you really need to add cardio for fat loss if you’re lifting weights?

  • I know you get a ton of questions! But I wanted to ask.. If im lifting 5 days a week (chest, back, shoulders, legs etc) is it okay to add 20-30 mins of cardio on to the beginning or after my lifting or should they not be done on the same days? Love your channel and everything you share.. keep it up!

  • I’m doing HIIT 3 times a week and weight training 2 times + calorie deficit. I may move it up to 3 times a week and have 1 day to rest.

  • In short to burn fat fast…
    1. Do weights training +cardio
    2. Combinations workout
    My advice:I tried combinations like 15min weights and 15 minutes cardio
    This helped me lose belly fat fast.

  • Just what I find very good with regard to metabolic cooking recipe collection is because that it allowed so as I could very easily plan in advance my daily meals and so work the prep time frame into my own demanding schedule. I really could prepare certain components of the dishes before hand to cut back on the preparation when I was pressed for time. The downloadable copy on my smart phone made selecting the active ingredients very simple and in addition a good part of those ingredients are straightforward to locate and so commonly reasonably priced. I researched but couldn’t find these kinds of an excellent range of tested recipes like this anywhere. Find out more at the following link

  • building your muscles took peroid of time that equals my whole life:D That says a lot how patient you should be while doing it!:D Awesome video!

  • I love doing weights. Doing cardio to me isn’t beneficial especially with my bad knee so doing weight training it’s bringing mobility back in my knee and lose weight with burning more the just doing cardio. I great fact I drink green tea a hour before workout it gives me energy to finish my weight training.

  • I apologize for the stupidity of my question, I am hoping someone who is more advanced than I can help out.
    I workout 7 days a week (Sunday I do stretching and a light upper body band routine)
    I also walk 4 to 7 miles daily.
    Here is my current routine
    Monday Legs (usually an hour and a half)
    Tuesday Cardio (over an hour long, I switch between high intensity and low intensity weekly)
    Wednesday Upper Body (usually an hour and a half)
    Thursday Cardio (over an hour long)
    Friday Legs (usually an hour and a half)
    Saturday Kickboxing (1.25 hours)
    Sunday Stretching and light upper body band work
    I alternate between using BFR bands and just lifting as heavy as I can on weight training days. I got a boxers fracture on my right hand Christmas Eve so I have not been able to lift as heavy as I would have liked to I have been using the BFR bands for the last 8 weeks and a 12# weighted vest
    I am not building any muscle no matter how much I lift or how many reps or how much I burn. I am pretty skinny at this point 5’8″ 110# 41 years old

  • cardio contains vicious exercises…just do sprint (no jugging /no trademill) burpees, push up pull up, jump squat,high kneels, mountain climb and jack knife…no easy exercises like calf, plank, knee push up, step up…then u can understand why cardio no one recommends

  • 100 percent on point! I have very low body fat but cardio did nothing for me anymore… 2 years ago, I started lifting heavy 5 days a week and bam ��…. completely changed my look! Very vascular and shredded! Love it!

  • I was literally thinking of this at the gym today.. �� “I wonder how much of a difference there’ll be if I incorporate more cardio into my routine because I HAAAATE cardio!”

    Counting calories for sure to be in a deficit ��

  • Do both. If your dieting on a calorie deficit and doing only cardio will make you lose weight but when I say weight I mean fat, water, muscle which creates a skinny fat look. Do strength and training together to prevent us burning muscle and eat lot protein

  • My favorite cardio strength workout is hiking. It becomes a bigger strength training workout because I carry the pack with 3-4 liters of water for the hubs and me. And if the hubs gets tired I’ve offered to carry him too! Btw he hates hiking.

  • This a great video. The only problem with this method is that if you have a gym membership… it’s hard to get these machines or weights available when switching to upper and lower

  • Great words. Many women think they will get “too big” just by being healthy and on track working out three to five times a week.. as she said, it took her years to achieve that physique. Working out often will help all women with bone mass. Many middle aged and older women are suffering from osteoporosis due to inactivity in their lifetimes and not enough calcium. Mostly because their femininity revolved around the image of the “petite” woman! Work hard, my fellow women! Stay active throughout your lifetime and in your old age you will reap the benefits.

  • It’s definitely a combination of both. As long as you are in caloric deficit, you will lose weight. I weight train then do cardio after because if you do cardio before, it will burn you out quicker and you won’t be using maximum strength while weight training. Warm up by starting with light reps then going heavier each set.

  • Definitely agree! I like to mix it up and do some lifting and then a quick 15-20 min HIIT. Or lift but take shorter breaks so it feels like cardio all depends on the day and how I’m feeling. Thanks for always providing great content. Will always appreciate an open mind ����☺️

  • Anyone tried the Custokebon Secrets (look on google search engine)? We’ve noticed several amazing things about this popular weight loss system.

  • Hey Jordan! What about how long we should work out? Some days I may only get in 15 mins, but everyone says I should get 30 mins in.

  • do weight trainng with less rest periods and then exercises like kettlebell swings or clean and press in an endurance style fashion for as many rounds as you can until you cant anymore, you can add sprints but thats not necessary though..thank me later.

  • Wow!!! This video was so helpful… i was just focusing on only doing cardio and now that you have explained the difference and benefits, i will find a way to incorporate strength! Thanks again, you are so amazing!!! #sortinghatsquad

  • If you do High Fat, Low Carbs diet, you will lose your side belly fat and you’ll have more energy because you’re using fat for energy.

  • Girl I’m the same as you I need cardio and weights.i started in the summer lost 5lb with the cardio and weights. I tried skipping cardio for 1 months and I gained back all the weight I lost. So I agree the cardio is great after weights.i think it’s just our body type that’s probably why. It doesnt burn fat unless our heart isnt stressed out. Yes, I also had to be on a calorie deficit too. U can’t eat more than you burn.

  • For me personally cardio is much more effective but I do running which is in itself a weight-bearing exercise and builds leg muscles. I also do HIIT Pilates with ankle or wrist weights which is a combination of cardio and weight training. Lifting heavy weights doesn’t really give me results nearly as fast for weight loss. I do build muscle really easily though because I’m a mesomorph body type so I don’t need to lift heavy weights to build muscle.

  • I would be focusing more on the benefits of cardio to the heart. All cardio does for weight loss of create a larger calorie deficit (which you should be creating view diet anyway) so it may help you loose weight a bit faster. But resistance training is superior for retaining lean body mass, and body recomposition (leading to an overall more asthetically pleasing physique,rather than “skinny fat”)

  • You mentioned 10 to 15 reps with weights, what about sets, should I do more than one set per muscle group? I’m not aiming to look like you lol, tho you look ahhhmazing and I know that took years of hard work and discipline, at 44 years of age I want to be healthy and fit as is what is best for me.

  • Soon after I conducted my research on this diet weight which was suggested by a mate who also shed weight, I dropped around 9 pounds too. I actually do consider it aided boost that weight reduction as well as weight loss. I have observed at this moment that I am eating healthy and balanced. Find a right weight is not easy, you can research on Google. Weight program’s name is Bella Kaγozko
    good luck

  • I really have been trying to loose weight, and I really have been doing some research on to loose pounds thanks to bright side, and I really have been in a freak at it since then, and until now I have been lost about 57 off, and I am still trying more hard to be more healthier freak

  • I knew it! Everybody’s always saying how weight training burns more calories than cardio, but then I remembered…everybody who says that is on steroids and on steroids you barely have to do any cardio at all. But for the average person who is not on roids, cardio is your best friend when it comes to fat loss. If you’re overweight and you do nothing but lift weights then all you’re doing is building muscle UNDERNEATH body fat. This is why most guys I know do lots of cardio to burn the fat off first then once their body fat has been reduced by the cardio that’s when they start weight training because what good is building muscle nobody can see? Cardio burns the fat off so your muscles can be seen.

  • Great video! I recently posted one on cardio VS weights check it out and subscribe to my channel ������

  • Very insightful video. My pulmonologist said the same thing this is, he would rather me focus my time on cardio first which has more benefits for my lungs/heart, then later on I can incorporate at least 2 days of strength training, but don’t spend my time on it now since my goal is to lose fat and improve heart/lung health.

  • the best fitness channel with focus on mental health. I mean, everybody says “it’s all mental” and you give solutions to overcome these obstacles. thank you so much! travelling at the moment and eating not in the most reasonable way, but still focusing on getting in protein and remembering fruit doesn’t make me fat and I feel so less anxious! #sortinghatsquad

  • Combine both in a workout like cross trainers. Just do all the workout to a high intensity to keep your heart rate up, and just eat sensibly.

  • Jordan LOVE YOU ALWAYS! I seriously love how simply you broke it down!!!! I’ve been strength training six days a week with a twenty minute cardio session after and ADORE IT but once my cut is through I’ll be using this method of three to four lift. Three to four cardio. #sortinghatsquad

  • Thanks Paul, but what type of cardio? Steady state or HIIT to burn the most fat for an average overweight 30% body fat percentage guy?

  • Everyone is always talking one or the other, but in my experience, most people need a combination of both strength and cardio to see the results they want. I took out cardio, copying how a lot of fitness influencers were working out. I noticed I wasn’t seeing the same results in my body a lifting and cardio combo had got me. Cardio can be boring, but it’s worth keeping in a routine if you don’t have a naturally perfect metabolism.

  • I started about 3 weeks ago trying to track my calories and exercise… the fat loss part is slow to come but cardio (and strength) i see improvements week to week… sometimes day to day. Its really the daily motivator for me, and i consider eating to be like… well do you really want to keep hiding these pretty muscles or do you want people to see them someday? And that keeps me on track. Mostly.

  • In the short time I’ve been watching your videos the thing I have grown to love about you Jordan is the fact that you bring so much common sense and logic to some of the crap ideas out there. A balance of cardio AND strength training makes total sense because BOTH are important for different reasons. Every time I hear you talk about the comments regarding why you shouldn’t eat watermelon I crack up. As always, another super helpful video as I begin my own journey! #sortinghatsquad

  • I am counting my calories through my fitness pal. I know fruits don’t make you fat and I love incorporating fruits into my diet. One question, I should still count the calories in fruits to adjust my everyday calorie consumption? or should i consider fruits as free foods for the day?

  • Less food beats everything. 80% of your weight is determined by food just a small percentage by exercise. Cardio is good for blood flow and heart, weights obviously for getting stronger. With our seditary lifestyle we need all. Older people tend to shuffle in stead of walking due to serious lack of strength in the skeletal muscles. So do everything in stead of one thing.

  • Losing weight by doing cardio suits certain people and doing weights for weight loss suites others more Summary of this video (just saved you 9 mins)

  • I think many obese ppl have a very slow metabolism/BMR. Metabolism “lives” in the musculature. Being obese and on a diet will further slow the metabolism (“survival”). Cardio might burn more fat, but resistance training can build muscle, prevent muscle loss during dieting, and increase metabolism/BMR (not to mention start to provide “shape” and definition as the obese person loses weight). PLUS, once that increased muscle is there, it burns more calories around the clock. If u want to lose fat and just look saggy afterward, then only do cardio. If you want to increase your BMR so that your dieting will be more effective AND have less loose skin and more muscle support behind your skin and definition as you lose weight, I would focus on RT.

  • doing a combo of cardio and weight lifting along with a HIIT workout once a week (my diet was in check) i lost 70 pounds in about 9 months

  • Start off as mainly cardio and a bit of strength then slowly add more and more lifting, then slowly make it so it’s a good combo so they it’s 35% cardio then 65% strength

  • Building muscle means eating more. What’s the point? Eat less and do more cardio. The fact your body loses muscle means it doesn’t want it.

  • I was 300lbs and did it only with five miles a day with in a year. Now I’m 180 And I’m stronger the most who lift. Can you explain that sir?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NextLevelDiet. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs

  • I literally run over 100 miles a week sometimes as I’m a distance runner. Its honestly not the best at burning fat…. I mean I’m not fat…. but still…. its not the best at getting trim and a good body composition. You have to do so much of it… so much that your body cannot even take it.. things break and you have to rest up. Theoretically on paper it should work… but it just doesn’t completely. Whereas lifting weights on a very regular basis… that works. Cardio is so important though…. its important to have a good respiratory engine… never scrimp on cardio.

    Lifting weights changes body composition so you’re burning cals all the time. All I found I have to do is have a few dumbbells handy…. that’s all it takes…. lift to exercise a range of muscles and that’s it. Makes a huge difference and its easy. HIIT cardio would be best to gain weight loss… but if you want a serious cardio engine, then there’s no way around the need for long long duration steady state cardio as part of a range of training… its how running science works…. you need your 80% long duration steady state… then your 20% high output stuff.

  • I am very lean on my upper body. I am a female with definition on upper body. But I am still holding more fat than I would like in my inner and outer thighs. I typically don’t do resistance training for my lower half because I do HIIT 3 times a week on the bike. Do you recommend I start to do some lower body resistance training for in and putter thighs? What would that training look like for those two areas? Thank you so much!!

  • Is there a difference between man and women on cardio vs weightlifting, which one works better? Great video every time I learn something new.����☀️��

  • I have been on a restrictive diet for 2 years, like sub 1k restrictive not I’m maintaining at 1400 I’m 6’1 135lbs, went to far now I have belly fat and have no muscle, I feel like I should be able to eat more, is this metabolic adaptation permanent

  • I work full time in a parking lot where I always have to be moving and performing physical labour. I feel like it would be unhealthy to be in a calorie deficit

  • Yeah.. I have noticed as far as fatloss goes. I have better results focusing solely on cardio and leaning out then after dropping some weight first I switch to focusing on weight training to tone. Then rinse and repeat till I am where I want to be. Which I guess follows the body builder cutting, then bulking concept.

  • I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • First video which actually helped me, everyone else just chose one and they already have slim body type but yours matches mine.thanks a lot

  • I love weights and cardio….and pilates. They are needed. I learned about importance of weights and cardio form the FIRM years ago.

  • The machine I use I enter age, weight, and resistance level and it measures strides/min, heart rate, duration. How is an accurate calorie count not possible given those variables? Never bought one but I would guess these machine are prob around 10k and at that price I would expect the science behind them to be solid.

  • These videos make it too trivial about combining cardio and weight lifting, and order. I’ve experienced great fat losses and feeling great down the stretch by doing cardio first, then weight lifting. The order is less significant than being made and there’s a challenge to the body regardless of which you do first. MY preference was cardio first because I really wanted cardiovascular system warmed up before subjecting it to intense weights. I always felt immediately hitting weights (when unfit) could do more damage to the heart than training it with some aerobic exercise first. Either way, don’t be discouraged by which you do first, the combination will undoubtedly be more productive than just one or other…. both are pail in comparison though to a disciplined food regimen.

  • I’ve dropped a significant amount of weight over the last 9 months and people damn near lose their minds when they find out I eat fruit all the time ����


  • I do both as well. I find when.y workout is over I’m ravenous. I either have a protien shake immediately or chicken/ Turkey with a veggie/ potato combo. I try to keep complex carbs the least of my dietary foods, fat as well. I do suggest a weighted vest. I have a 12lb one. Start with 8 or 6lb one or body weight hiit cardio workouts will kill! The great part is you gain cardio and strength with each workout out and you if you do not use bbn it one day you will see how much easier a workout that once killed in the beginning feels.

  • More muscle burns more fat where excessive amounts of cardio raises cortisol levels, which is a stress hormone. So, doing either both in moderation or do weights in conjunction to HIIT is truly beneficial ��

  • Thank you for the info �� I am doing both, trying to gain strength and lose fat. In 2 months I have lost 11+ pounds, it has been slow going but I’m focusing on the overall benefits.

  • The next question. Low carbs 5-10 days then load up ( moderation ( Vs kcal deficit? I guess all of our bodies are different, we must do what works for us and not of others.

  • I actually agree with you 1000%. I also have done only cardio for a certain amount of time and I’ve also done only weightlifting for a certain amount of time but I was doing a calorie deficit with both options. Yes I was losing weight but I didn’t feel like I was really working out because I was missing the other thing. So up until recently I decided to do weightlifting cardio and calorie deficit and the changes in my body has made like doing these three is crazy. My body is transforming into this Curvi smaller body. I personally think it’s a great thing to do all three my body likes that.

  • Agreed. HOWEVER, i often find that many trainers do not modify their CV workouts to their client needs. I e. I see morbidly obese clients doing box jumps, jogging (terrible for their joints and very dangerous considering one slip could result in multiple fractures). Some of the best forms of cardio (in my opinion) is sled and prowler training (much safer, can still progressively overload, full body, easy to learn for beginners, develop speed, power, strength and muscle) yet I don’t see it often being implemented (maybe it’s just the gyms that I attend). What are your thoughts on this?

  • I eat well and do strength tanning everyday and I mean I’m not looking to be a size 2 I just wanna be stronger and be healthier and I’m honestly feeling super good and I eat well but also don’t deprive myslef!

  • I’ve been lifting heavy and cardio after for 30 mins for about 7 weeks. And the scale isn’t moving. I drink a gallon and calorie deficit. Any tips?

  • Loved this one! For the past year I was convinced that cardio was not necessary, or at least I wanted to believe that. Now I’m realizing that with the right calorie deficit it’s probably going to help me lose those 10 pounds that i still can’t seem to get rid of. Thank you so much, I don’t know why but your videos always come at the right time. Love you J #sortinghatsquad

  • The best combo for me is 5 days strength training sprinkling in 3x a week cardio like hiit/ liss on upper body day’s and taking in all you awesome knowledge that keeps me growing and improving!!! Thank you

  • Im hoping someone can give me some feedback on this. So Im 5’2 and weigh 115lbs. I have some what of an inverted triangle shape although im lean. I carry most of my weight on arms and sides of tummy. My legs are skinny but have a tone to then. What type of workouts should i incorporate if i want to lose my upper body fat (arms and back) without getting EVEN MORE SKINNY on my legs. Cardio alone was just making my legs skinnier even though i was doing it to lose my arm and upper back fat. What should i do? Would hiit work to lose the arm and upper back fat and then should i focus on weight training on my legs the days i dont do hiit?

  • I competed on my first Bikini competition about 3 weeks ago. I do not reverse diet and I can’t seem to stop eating. I already weigh the same weigh as I did at the begging of prep. I am always bloated and feel over weight but I can’t seem to stop eating. What do you recommend? I love how all your videos are all so informative!! Thank you ����

  • Loved this! Very informative! TFS! I agree that all 3 work together. I personally need to work on my diet to be in deficit. That’s the hardest thing for me!

  • So true! Couldn’t agree more with the health benefits, that’s why I don’t why people brag. Plus they both feel completely different to each other in their own unique way, which is great! Love your content, have learnt heaps of you so far #sortinghatsquad

  • OK but to be build more muscle you need to be at a caloric surplus meanwhile to burn fat you need to be at caloric deficit so there is a clear contradiction. Also to those who think you can do both weight training and then cardio good job, you just caused every newbie to spend 2 hours in the gym and 6 days in home cause they’ve literally destroyed themselves with that amount of effort. You can burn muscle and burn fat at the same time but it will take you a hell lot more time to acomplish both goals simultaneously not to mention that you’ll feel horrible most of the time and it will take a long time to see any visible effects of that type of training. My advice? Burn all the excess fat first and then start weight training you’ll save time, effort and you’ll suffer a lot less because, well let’s be frank, losing fat or gaining muscle makes you suffer! You need to dish out considerable amount of effort for a long time before you see any of it pay off both in health and in looks. If you’re working 9 to 5 jobs then it’s gonna make your already monotonous even more so. Pay off is that you get more female attention (speaking from a male prespective), a bit more action and people start to look at you more positively which can open some career paths.

  • The only change when I spent a year doing races/running was & increase in my bodyfat%. A trainer that was tracking my bf said too much cardio ate my muscle and thus not a pound of weight loss. The following year I focused more on heavy lifting & dropped a significant amount of body fat. I truly believe the strength training boosted my metabolism and burned more fat.

  • So let’s say I lift heavier and heavier but dosent it come down to a point were its unreasonable to keep lifting even heavier. When you hit the limit then what? How do you keep your fit body or challenge it to stay like that? Do lift lighter again? Do you switch up to resistance training and then go back to lifting heavy but start all over from like let’s say 3olb?
    I’m so confused��

  • I’ve been doing cardio and dieting for two weeks and I still have the same fucking weight. This is so frustrating idk what’s the fucking problem. I get disappointed every morning when I step on that scale and check my weight

  • Dammit! I shouldn’t count on the calories I burned on the treadmill?? Thanks so much for the bad news but truth is truth. Very insightful in terms of what to do for overall health. Love all your posts!

  • I was like you when I started, I only did cardio and abs until I lost a bulk of my weight…I noticed I looked skinny fat, the skin was a little loose on under arms and inner thigh. I started doing weights and that maid a huge difference on definition of my body, my clothing fit better, no mushy spots, none of my clothing cut in to me, everything fit perfect. Be ready for the scale to stop going lower or it might even go up a little, don’t get discouraged, you will drop in volume, it is muscle weight which is so GOOD thing. Once I gained muscle I did not have to be so strict with food, and I only needed about 1/2 of the cardio as before to maintain. Love your video, thanks!!

  • I do 1hr cardio, elliptical or treadmill then weight machines or free weights for 1hr or so and do extra workout at home as well. Im not losing weight but losing inches, i grew my glute and butt too and my hips are wider. Though i didn’t like that i grew my thighs. I wanted a skinny build but its not possible for me lol so yeah i am curvy, 4″11 and my vital is 34 26 36 i weight 48kg. I need to work on my caloric deficit as well

  • As expert, I believe Custokebon Secrets is good way to lost a ton of weight. Why don’t you give it a shot? maybe it’s going to work for you too.

  • Exercise Small times out the day. So only 3-4 days a week. And Keep it simple. You will do just fine. Do exercise classes. Do walks at home. Do yoga. Do small amount of Cardio. Do simple exercises. Eat healthier. But EAT just be healthy and be happy.

    Cardio is NOT best for losing weight!!! You don’t need LONG periods of Cardio at all that’s not true. And weights is best over cardio. You can walk and jog if you like. Not saying pumping your heart isn’t good. But you can do a little and get the same results in cardio. So building up your muscles is in weights and WHAT YOU EAT.

  • Ultimately, go for conditioning, whatever it takes you to get there. If you have muscle mass but you can’t even do 1 pull-up then you are a cripple. Look at pro bodybuilders who gasp for air during interview, because their muscle weight is too much for their cardiovascular system. Compared to my teenage years, I gained a lot of muscle weight in my 30s, and I was getting compliments from people, but I couldn’t even do I pull-up unless it was assisted. When I was a teen I could climb the tallest tree in 5 seconds and hang on the tree like a monkey all day because my level of conditioning was so high compared to my body weight. Muscle gain can make you a cripple just like fat gain. If you want to be a muscle monster then become a muscle monster, but a conditioned, agile guy who can do 30 unassisted pull-ups or run a marathon, or climb a rock wall will beat you every time in fitness. He will live to be 85 and you will live to be 45. He will be less likely to develop diabetes, cardiovascular disease or cancer. The only thing you can beat him in is lifting heavy plates. But the ability to lift heavy plates is not the solution if your cardiovascular system is de-conditioned, as evidenced by so many bodybuilders dying from heart attacks. Pro bodybuilders love to talk about conditioning. Conditioning, conditioning, conditioning. It’s one of their favorite phrases. Well if you are dead from a heart attack at 45 then your conditioning sucks even if you are Mr. Olympia winner.

  • Did you find this video helpful? For all you gym nuts, fitness junkies and weekend warriors listening to this, what are some workout techniques and strategies that you feel have worked best for you? If you enjoyed this video, please give it a like and share it with your friends! ��

  • This. Is. Everything. I have spent more time than I’m willing to admit trying to figure out which ONE I have to do, Cardio or Strength Training, because of the stigma you have to chose one or the other. I enjoy both of them and starting today I’m going to incorporate both of them. Thanks for the always relatable and genuine content, appreciate it so much! #sortinghatsquad

  • I need to lose weight (30) and not gain muscle. Its absolutely about the scale number due to needing a surgical procedure, should I focus just on cardio?

  • I agree, of course it’s a combination of cardio and weights. That’s what works for ‘normal’ people. By not normal, I mean on the one extreme you have body builders, because that look is not normal or sustainable, and completely miserable to pursue as a life goal owing to the crazy diet to enable the muscle building and subsequent fat loss, and the amount of weight to actually gain that sort of mass…or the other extreme which is all cardio and nothing else. Then basically you’re trying to be a marathon runner, or just a runner, which is also pretty miserable, especially once you develop achilles tendonitis or mess up your bones over time. The sweet spot is somewhere in the middle.. HIIT for cardio is good..

  • Just had a heated discussion about this with a friend who is just beginning her journey. While she enlightened me on every myth possible (not eating enough makes u hold fat, “tricking” her body, eating only at certain times) and I just kept repeating calorie deficit and sent her your videos! �� Not sure she will come back for coffee any time soon! ��‍♀️ #sortinghatsquad

  • Ok for those who started watching and waiting for the POINT…if you want to lose fat…eat less..nuff said.. now to the exercise. anybody with no injuries can do this and it works and to make a point from the doesn’t take a long time in the gym. He was absolutely correct. Do some weights before what i 100 pushups 10 X 10 or 20 X 5 doesn’t matter. In between do curls like a set of 10 or 12 whatever you can handle. When finished jump (sit) on a rowing machine. Most good gyms have the Concept 2 which is the best in the world. Do 5000 or 6000 meters. You get your cardio for sure and also strength training. rowing works 85% of your muscles. Before you start rowing make sure you know how to row correctly to avoid injuries. This all can be done in an hour to an hour and 15 min. Best workout you can do for the benefits and time. and remember I said the ROWING MACHINE not the treadmill or elliptical or bike.I doubt you will ever find a line waiting to use the rower. Remember the rower gives you strength plus cardio at the same time.

  • I enjoy doing weight training and cardio. My rule is that I need to do a minimum of 40mins weight and 20 mins cardio. 4 times a week. I mountain bike over the weekends too, but I have seen a big difference with the 40/20 min workouts. The run helps me just to build endurance but also helps clear the mind. Weight training is obvious with muscle gain. I am an ex fatty. this does help me.

  • Insulin is what control weights. Carbohydrates food raise your insulin, which stores Carbs as fat. Fat do not raise insulin and it makes you less hungry.

  • I do more strength training than cardio because I frickin hate cardio. If I had to do cardio every day I would probably quit altogether. So I do more strength training days because it is what I enjoy and I figure it’s better than sitting on my ass.

  • Cardio has also diminish return. The better you get on that specific activity your body will start to conserve energy. We feel that as becoming easier to do that activity.

  • Hi Paul! First of all great video �� I enjoy so much all your videos clarifying every doubt, because I’m an amateur bikini competitor IN Ecuador…
    I wanted to ask you about what you said that our bodies can maintain the fat off on less cardio, because I am one week om my reverse diet from my shows and I really don’t want to put on a bunch of fat but I have kept my cardio exactly as when I was on prep, I’m afraid that if I cut it fast I will put on all the fat I lost too quickly.

  • I had gastric bypass surgery and I follow a few FB pages with other patients. Whenever someone hits a stall, even though they are working out, everyone wants to tell them to up their calorie intake. That sounds counterproductive to me. Like you said, it takes a calorie deficit to lose weight. I would think increasing cardio and keeping your calories low is best.

  • Trackers are pretty good nowadays for runs outside. As long as your weight and age is always up to date. With GPS heart rate, cadence, thermometers, etc they got most of the variables covered. For strength training and indoor runs and classes however I done think they have much of a clue.

  • Seriously man I was really shocked when I heard you talking about strength workout, you said that I can keep my energy for week or maybe for month and then when I workout again I would still have the same energy or more, that is really true man, I wanted to quit strength for days and the first day of just doing cardio I felt energetic, the days after I didn’t have any Power and I got sick, the think I’m trying to say is strength workout always keeps me energetic instead of cardio, thanks man ��

  • Paul, i REALLY appreciate all the info you put out.. Im 42yrs old, and im in better shape now then i was in my 20’s and 30s. My biggest mistake was my nutrition.. However, thanks to the FREE info you provide I have changed my physique.. I cant thank you enough.

  • useful journal planner to help you with your diet��‍♀️: fitness Journal for Women: 90 Days Challenge for Weight Loss
    (Amazon books)

  • Lifting definitely. Once I started training with a barbell and focusing on increasing my strength… The fat melted off. I lost 160 lbs, and basically only did cardio to break through plateaus.

  • Seriously I been looking for a helpful video and I had came across soooo many and I watch them but don’t ever finish & I really really enjoyed yours so I had to let you know!! Thank you ✨

  • Hey Jordan, love what you do.I was wondering, in another video you said you could only build muscle in a calorie surplus. Does that mean that my strength training I do in a calorie deficit is not going to yield a lot of results regarding muscle mass and lifting heavier?

  • People who only lift weight arent getting the full benefits of exercise such as cardio vascular benefits that you gain through cardio and vice versa. I think a mix of both is definitely better. Get the benefits of both. If you prefer weights do more of that but add in some cardio you enjoy whether thats walking, running, swimming etc. And if you prefer cardio, add in some weights too for strength. Personally I do yoga, pilates, zumba, swimming, body conditioning, spin and weights/circuits. I mix it up to do 4 to 5 classes a week. Some weeks i make 2 or 3 classes, some I make 6 or 7 but I average about 4-5 and the main thing is I enjoy the classes. The benefits of the classes are a bonus.

  • I have a? What is a good length for a cardio workout?
    And with strength, muscle fatigue is the aim right? But should the focus be on going heavier shorter reps or longer with lighter weights?

  • Is Custokebon Secrets useful to lost lots of weight? I’ve learn many good things about Custokebon Secrets (just google search it).

  • I did both and lost weight efficiently, but lately I am starting to hate running due to breathing problems and at the same time I am very drawn to weightlifting. Would it not hurt if I weight lift more than cardio to keep the weight loss?

  • If I do both with they counteract eachother? I’ve lost 10lbs over the past 4 months going back and forth dieting then giving up and now want to get serious to lose 15 more lbs before my wedding which is in 5 months but ideally want to lose it in 3 months so I know my dress fits. If I do both cardio (45min walk a day) and resistance training, will the cardio cancel out my attempt at building muscle/sculpting? Sorry if this is a stupid question. I’m eating in a 25-30% calorie deficit too. I’m about 26% body fat and need to lose fat but also want to have some nice definition of muscles in my back/arms.
    Love all your info and advice. It’s helped me so much instead of me pouring ridiculous amounts of money into a fad diet plan. ����❤️

  • I’m skinny fat and have started weight training s month sgo so cardio didn’t burn fat for me just became smaller in frame if that makes sense, hopefully I’ll start losing fat with hiit and weight training and being in a deficit/ weighingmy food

  • I get asked this all the time so from now on I’ll send people this link. Thank you! Your content has helped me a lot over the passed couple months. And you are hilarious in how you answer questions on Instagram calorie deficit hehe #sortinghatsquad

  • Seriously Jordan, I’ve been following your stuff probably since mid 2018. I’ve always loved your approach and simplicity to it. It brings a bigger perspective to the situation. The only thing I still do is get a little too creative with my workouts and while it is fun, I rarely do it multiple workouts in a row. I hope I’m not losing out on potential strength progress as a result. Nonetheless, thank you for all the content you provide for us! It is greatly appreciated!

  • Would you say 20-25 pounds as a lot to lose? Or would that fall into the category of not a lot to lose and so weight training would be more beneficial?

  • I agree. Almost all the fitness influencers I follow on insta are preaching about weightlifting and saying that cardio is not necessary, that you don’t have to do it AT ALL. I’m like, but I love cardio �� lol I mean, I love strength training too, I love BOTH. That’s why I do CrossFit. I get the best of both worlds ❤️. Yesterday I did a HIIT session and When I was done I felt so empowered, so happy, so accomplished. I hadn’t done HIIT in a while because of what I see on insta but I’m just going to do what feels great for me and that’s both lifting heavy ���� and cardio. Thanks for the video, really helpful!

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • Is there a rule when you should stop cutting and start a mini bulk to keep your metabolism higher? Like if I lost maybe 2% of my body fat percentage should I implement refeeds or should I continue cutting til I reach my end goal if I maybe have like 10% to lose overall. Don’t know if I express myself right.

  • Crystal. I love Everything about you �� your accent, your energy, your drivenness..EVERYTHING�� What an amazing Trainer and role model you are ������

  • Help!!!! Mom of 4 boys here I’m 166 lbs I really want to change an feel better afraid of going to the gym:( where should I start ( getting gym membership) I meant cardio /weights??

  • Jordan, awesome vid as always�� You have such a way of putting fitness and nutrition for people to make it sound so approachable ❤️
    “There’s no right or wrong way, just find what you like and what works for you”
    Also since watching you I know I’ve commented before, you have helped me heal my relationship with food and cardio lol cardio is important for heart health and food is fuel-enjoy the foods your eating-calorie deficit☝️

  • My body has only responded weight wise with cardio. I think I’d benefit of coarse from both but I went to the gym for 6 months and saw nothing. Neither did my husband. I started doing hiit, core and abs and yoga at home and noticed almost immediate results and I only workout 30 minutes total a day. Compared to 5-6 days at the gym. I’d love it more if the gym worked for me because hiit is very intense, but my body just doesn’t respond. It’s disheartening. I ate well too and just felt discouraged. I had some change but it was minimal. Compared to what I do now. I do like the convenience of HIIT and yoga.

  • Really love how everyone’s approach is slowly moving in the direction of the ‘anti-diet’. No more right or wrong foods… no more perfect workouts… just do what you can, however you can do it aim to be eating more nutritious foods, more often and if something that you’re doing is causing you to feel guilty and affecting your physical and mental well-being, then do less of that.

    You’ve been leading from the front all this time! Keep up the great work!

  • I do both cardio and weight workout.. i have to burn my fats that covers my muscle and i have to build my muscle for my strength.. my diet is pretty simple high in vegetables, low carbs and moderate protein and also less fats or as much as possible none or unless it is good fats it is fine. And just for a week i can see the worth of my pain… fruits and oatmeal or yogurt for dinner and in breakfast moderate protein like fish eggs and meat with little bit of bread or rice and ofc vegetables. diet is also very important!! and also last, sugars and dairy products makes you fat very quickly so u gotta avoid cakes sweets heavy creams softdrinks etc u can eat tho but not too much and also alcoholic drinks and sleep early, dont light cigar which is very bad for metabolism and health. so overall discipline! u can do it!

  • Jordan, thank you for being a great motivator and educator with a touch of humor, and also for addressing topics and issues that apparently are more common than people think (I have always felt ashamed for my eating disorders, but now I realize I am not so alone on having them). I personally only do weight training, but very often think that I should be doing some cardio too, because of the heart benefits and I want to be able to do tougher hikes. However I am struggling with finding a cardio exercise that I like. Do you share info/tips for that in the Inner Circle? #sortinghatsquad

  • LOLOLOL imagine how much watermelon you’d have to eat for it to make you gain weight ���� we really need to stop promoting extremes in the fitness industry why do we have to be EITHER Team Cardio OR Team Strength Training? Moderation in errrrrrrthang!!

  • There both equally important I agree….people are starting to get overly focused on how you look on the outside through weight training… but cardio vascular health is also sooooo important and ��‍♂️ running is great if done outside as appose to boring treadmill. I do a balance of both with rest days in between. In terms of diet I eat balanced diet and don’t overeat

  • After I took to strength training after a month, man I felt shattered because I wasn’t able to do things nearly as comfortable I was doing them before

  • You got yourself a new subscriber��
    People would always tell me I was training wrong “over working myself”
    by adding the cardio at the end. But what I was doing and I’m still doing is working!!!
    I finally found someone that trains the same way!!

    I used to do a HIIT classes Monday to Friday with no visible results. I “master” all the exercises but my body need it a little more.
    So, I changed it, now I do weights
    Monday, Tuesday weight training with a 15-30min brisk walk incline uphill at end.
    Wednesdayflexibility yoga.
    Thursday, Friday weigh-training with a 15-30 min brisk walk incline.
    Ladies, the change in my energy levels, my strength and confidence went thru the roof.

    All the hiit I was doing I would lose inches here and there but not worth the way I was overworking my body.

    When I change my routine…
    I went to losing inches and 2-3 pounds weekly. ����
    When I say obsessed I mean obsessed��

  • Hello I have found amazing method how to lose 10 Ibs in 2020. If you want to learn how i did lose 10 Ibs, email me: nutrivaro @ gmail. com I will send the program.

  • Thank you so much for this video! did not know about the apps overshooting the calories burned so that’s a good thing to keep in mind! #SortingHatSquad

  • on these video’s i always see like free diet plans and stuff but than i click on it and is says 100 bucks like cmon man
    i can not pay for that

  • I find that I can endure more cardio after a good weight lifting session. It makes me feel powerful to be able to just… run, listening to some kickass music that makes me just push harder through the sprint #sortinghatsquad

  • this is me rn im doing cardio rn and idk how to do any weights lol i have this multi machine thing at my apartments gym and i dont even know how to use it it discouraged me and i didnt even want to bother using it

  • Dropping more knowledge FOR FREE. You are awesome. I love lots of weight training and a sprinkle of cardio. I’m so happy to find my happy place. Not dying on the treadmill anymore. Not for hours anyway. Anyway great content as always. #sortinghatsquad

  • I teach group fitness classes and I’m such a cardio junkieeeee I love it. but I also teach weights even tho I low key hate it. I figure if I have to lift weights (And i know i have to because bone density etc ) I might as well be paid for it ��������

  • Yaas!! When I started doing cardio damn I used to see how many calories I burned and yaaa I can eat extraa food but later on I understood. It’s good you explained now to the people & it will help beginners a lot. #SortingHatSquad