I’ve been following this advice Mind Pump gave for about 8 weeks. I’ve lost 1lb per week and my calories are up the highest it’s been in years. Love this show.

My cardio is just walking to and from the gym, as well as accumulating NEAT by doing housework and stuff

I love doing cardio. It helps me with my anxiety and overall mental health & of course, eating a clean diet.

Contrary to the "traditional" knowledge of fat loss or weight loss (Two VERY different concepts by the way), cardio, training, and nutrition are very nuanced. I agree with the three speaking. From my experience, I was doing a major cut with a coach. I went from 190-194 to about 148. The weight loss/ fat loss was gradual and consistent. However, I decided to up the productivity with cardio while cutting calories, much to my coach's advice. I remember how I plateaued around the 165 mark. I happened to talk to a IFBB pro female competitor. She was cut and big to say the least. When I told her about my cardiovascular regiment, diet, and training; she instantly knew where I messed up. Essentially, she said I was doing way too much cardio for the intense training and dieting I was doing. She said to dial to cardio back and BAM! I broke through my plateau. When I got to 148, I looked at the pictures back then and was proud. I then went into a bulk. I bulked back to 172 from 148. I gained fat, but gained considerable size. When I compared my physique at 148 to my current 155, I am leaner, bigger, and more vascular. What I learned from this process was at 148, I cut so HARD that I lost all the muscle I build during the cut. Thank goodness for muscle memory and the bulk to get back to a better physique and health. I cut back down to 155 from 172, then took a break and went up to around 158. I decided I wanted to get to 145 leanness with my size now since I gained a lot of muscle. Vanity led me to my desire to see what I will look like with the extra mass I built at a leaner body fat percentage. However, I got into old habits, but this time.; I reduced my calories, increased my steps, trained really hard (80-90% intensity with 6-12 rep ranges). I dropped to about 2 pounds then I stalled. I even added more cardio to increase my caloric deficit. Again, I messed up. Now, I kept my cardio the same, kept training the same, then increased my calories. I increased it with some accuracy give or take 250 calories. What do you think happened? My weight dropped....I mean DROPPED. All I am trying to say is, sometimes more cardio and/or less calories with high intensity training is not the answer. Nuances such as adaptation, fatigue, CNS recovery, nutrition, cardio, energy output, QUALITY of the energy output (walking on incline treadmill or steady pace on stairs rather than running) all play a part. I do 45 min of cardio either stairs at 5 or 6 or 45 min of incline cardio 3 MPH at 5.5% incline. Increased my calories to a comfortable caloric intake for me mentally and physically (this helped reduce binge eating facilitated by a scarcity mindset or the opportunistic mindset of starvation). I recorded my data to help me figure out how my body adapts and what works or doesn't work (calories, macros, weight, water consumption, cardio, steps, and mental/ hunger/ fatigue scale of 1-10 to denote intensity) I am trying this new method out. So far, my hunger level averages between a 4-7 in intensity. Mentally more clear. Enjoying the process. Motivated. Not fatigued. Hungry, but not starving. (This is normal to get the body get used to lower calories needed for the lower body weight. Think new set point requires different energy maintenance). P.S. If you find yourself waking up fatigued and not motivated,; this may be due to mood changes. The mood changes may be due to lack of optimization in nutrition, less than ideal optimization of energy expenditure, less and ideal optimized training program, etc. The word "Optimization" is key here for bulking, maintaining, or cutting. All in all, I hope my experience helps someone in their journey. You can always message me through KZfaq and maybe exchange information. I also write programs on the side for people for fun because I like to pass down wisdom and information from people that heled me on my journey! Remember with training, LESS can be MORE. OPTIMIZATION!!!!!!!!! Good Luck Everyone!!!!!!!!!!!

I love doing sprints a few times per week. Do 100 yards all out, walk back for recovery, and repeat. Do this 12-15x. My favorite form of "official cardio". I also walk 1-2hrs every single day year round without fail just to be generally active. I don't consider it "cardio" but it burns extra cals and feels good to move outside.

You guys are great! Truly

Great episode. Sending this to a few friends. Thanks gentlemen

Great advice MP

Very good podcast you guys are awesome Professional and easy to understand advice

Game changer!!! Same situation for me! My goal is reduce body fat. I’m strength training 4-5 days a week and doing spin and HIIT 2 days per week. Calories at 1500 😅. Thanks for making this make sense 🎉❤

Yo you can learn so much about going to low with calories in order to sustain a weight loss. I'm going to stay focused on building muscle.

Fuel fuel fuel the ride. .

Hi guys I really need your help to get someone to set my calories, macros. I’m watching this show now I’m really confused on how much to eat. In my 50’s peri menopausal. Can you please direct me where to go for help please By the way I love your videos 🙏

Calories up or more protein?

W

Eat ONLY meat…Carnivore…game changer

Why are u making judgements on her calories when you don't even know her current height and weight 😆 makes 0 sense 🤣 nice one guys 👍

Yea.. first and foremost, I think you should do what you love most in life. I would never tell her to stop that. Keep the activity, but just modify the factors surrounding it.