Lift weights and just WALK. Build muscle and burn fat. Walking burns fat. It’s muscle sparing.

This is literally the truth. My body changed the most drastically when i stop spending so much time doing cardio and started lifting more. Not just lifting but really putting 110% into lifting. Lost what 50 pounds in about a year and my body just looked totally different. And yes the scale didnt move for a WHILE but then it did and it started moving but it was at least 2-3 months in, my shape changed, lost inches and i looked different before the scale showed it.

I’ve lost more weight with resistance training than the girls who spend an hour on the treadmill. Ladies start lifting 💪🏼

I could almost hear mindpump listeners shouting their recommendation.

I just subscribed. I am surprised this channel doesnt have more subscribers tbh. Solid info and this will help many many people if they just apply this advice, please keep giving out great content.

Cardio is for your heart, stamina and overall strength. You can see bodybuilder that can not run, do simple jumps without loosing their breath.

I'd love a follow-up with her now. I bet she's AMAZED at her strength training results. Strength training is LIFE!

Not being "a slave to the treadmill" and doing more strenght training makes sense. Thanks guys for putting your knowledge out there!

M-W-F are full body workouts for me. T-Th-Sat are my cardio days.

Im so grateful for you Mr.Distefano!!!!!!You have enlighten me in my “get in shape journey”Mr.Sal Di stefano your information and extensive knowledge of resistance training . Forever grateful. ❤❤❤❤❤

I have finished map anabolic and it has been great. Now I’m going into maps aesthetic

Daily sweating is good for you. (Especially over 50) i do both. Cardio in the morning for my heart health. Then weights and MMA in the evenings alternating.

I have been listening to these guys for about a year now, constantly doing hiit by myself. I then started strength training and been doing it for months, I gotta say, I am in what Adam said, "an exciting place," even the trainers at the gym who I see make their clients do a lot of cardio are commending me for my progress.

Just hands down yall are the best !

Amazing video. These guys know what’s what.

Thank you so much for this, I feel like the closed door that I keep slamming into has now been unlocked.

I haven't ran in nearly a year. I've figured out you can stay fit with light dumbells. Every set 12-15. Squat presses over 20 a set even with 2 15 pounders. Squat pressing with 15s might be my favourite workout now.

But we all have to understand cardio is basically used for cardiovascular health. Weightlifting is for exterior shape, strength and body sculpting. cardio is used for interior health keeping your organs healthy. So I wouldn’t say to just stop doing cardio.

I had to take an ego check to finally accept this. I thought cardio was necessary to burn fat but man has this changed everything. Thank you guys

I am now a new subscriber. I love the way you guys give your advice. Awesome! I'm starting up again, looking to keep it up at 43. I've been weight training on and off for years but I don't know how to build as a woman. Any advice? I'm on a three year plateu. 5ft6 can't seem to get below 180?

It that what recomping is pretty much. Losing "weight" through lifting. If you do a strength program while in a deficit you may not "lose weight" but you will look like you have. I did a strength program mainly doing the big 4 compound lifts at a deficit although I didn't lose that much weight I did notice that some of my clothes fit better. If that makes any sense

Finally, this is exactly the question I wanted to ask! I've been training with a PT for the past 9 weeks and each week she gets me to up the amount of food Im eating and so far Ive gained 6kg. I want to trust thePT and believe in the process that my body will gain strength and build muscle but eating more is such a struggle both physically and mentally. I fear that my weight gain is just me getting fatter. Im hoping my metabolism changes the longer I strength train.

Cardio for me consists of walking my Dog for an hour. I have no choice in the matter :)

The point about sculpting one’s body made me think that David Goggins sure has a more impressive physique due to his circuit training with weights than he’d ever get from running alone.

Love your videos. I’m new and trying to get my mind set in strength training and not eat lettuce and workout like hell. It’s hard as we have always been told eat less workout more. I struggle more with the fact I can eat food not starve myself. I panic sometimes I’ve eaten too much. As so used to eating less it feels unnaturally to eat more. I realise I like working out with weights. It’s hard but I feel good. When I do cardio I feel so worn out and not really excited to get back to it. Which is why For the millionth time trying to loose weight.

I started weight lifting using a lot of compound type lifts 8 weeks ago along with 16/8 fasting on a lower carb diet (3 meals, no snacking which is easy when you train your body to burn fat instead of sugar) and I have put on 6 pounds. I am working on being OK with this. Definitely see muscle growth and loss of fat. It is amazing me. I feel so strong. I used to blast myself with cardio which can be exhausting. It’s a relief to give all that up.

I love you guys! I've just pre-ordered the book Sal!!! I'm 46 year old woman and 5'1"....years ago in high school I watched Terminator 2 and I fell in love with Linda Hamilton's body then. I didn't know what I was doing but I started squatting, push-ups, lunges in my bedroom. I was never a skinny girl, just slim with curves. But I always felt fat against all the girls growing up. Over the years I've always preferred weight training. I can't do aerobics because I was the girl in the back of the class totally unco-ordinated and couldn't keep up with the constant changes moves! But I could lift. Later in my years, even when I struggled with post-natal depression which continued into depression, I kept working out just to feel a little stable when I felt buried under those dark clouds. Now in my mid 40's I'm in a great place in myself, with life, work and family. When I have met some of the girls from high school they look really unwell; overweight, skinny fat, metabolic diseases like diabetes, cholesterol, heart problems, mobility and flexibility problems, peri-menopausal, plus they have all really aged badly. And everyone acts like it's "normal"! It's only now with all the science that I can explain to them that I continued to lift weights throughout my life and how it's positively impacted on my life mentally, physically and how I aged. They don't believe me when I say I lift weights. It's easier for them to believe that I'm on a crazy diet or popping pills to maintain my weight. I've done some cardio; INSANITY and some running but I can't sustain that for long periods and at my age I don't want to. I focus on my nutrition; proteins then fat, not too much carbs and I sleep well. But when I do go out with family or friends I will eat what everyone eats on just those occasions without any guilt or shame. I press reset and keep doing what I do and it's worked for me. At this stage in my life it's about quality, happiness and peace of mind that really matters and I won't compromise over that. Thank you guys for everything you're doing, I'm always listening to you when I'm cooking, ironing; mum duties

What terrible advice. She's only doing 30 min of cardio. Why would you stop that? It's not like she's doing 3 hours and using that to keep her leanness. 30 minutes 5x a week is very basic for someone with a moderate fitness level. She's only doing 20 min of weight training having no idea what she's doing (it seems). She should up it 30-40 min with a good weight training system, keep the cardio, and make sure the diet is on point. And hard training/cardio for an hour only burns 400 calories? What are you talking about? A 200 lb person WALKING for an hour will burn 300 calories at a very slow 3MPH on flat land. I can burn easily 650+ calories in an hour of moderate intensity biking and I only weigh 155 lbs. Someone weighing 200lbs lbs could get up to burning 700+ calories in an hour pretty quick. Adding one lb of muscle only adds about 10 calories to your BMR. If she added 15 lbs over the next two years that's barely 150 calories/day added to the BMR. Not that she shouldn't do that, building muscle is great, but to act like adding muscle is the holy grail to calorie burn and leanness is BS. Having great cardio and so-so muscle will burn wayyy more calories than great muscle and so-so cardio could ever do to keep a relatively lean body, which is what most women want. Also cardio is more fun and social (generally more important for women) which will increase the odds of sticking to a weight management and exercise program. A good program that someone sticks to is better than the best program that someone quits. Anyways, just my 2 cents.

I really don't know how much experience you guys have with serious cardio practitioners. My legs have definitely become 'sculpted' from cycling and mountain running. I'm not disagreeing about cardio being bad for fat loss, but it can still stimulate muscle to grow. The biggest point that I have never heard you guys speak of is that NOT ALL CARDIO IS THE SAME. It's not just a singular practice. Whether someone is just doing zone 3 for their cardio (most people), or actually developing their aerobic base, or working the anaerobic systems, they are stimulating different things.

Well I know not everybody walks as much as I do, but I walk about 8 to 10 miles a day and I easily burn roughly 100 calories per mile. So I would say moving around definitely helps more. It don't have to be excessive cardio either. I strength train 6 days a week and do a 15 min HIIT workout on my 1 rest day and then I walk the 8 to 10 miles every single day no matter what. And I usually have to eat about 3,500 calories to maintain the same weight doing this routine. I can literally eat 3000 calories and still lose body fat, so yes I would say moving around helps tremendously.

Sculpting the body and developing a bit of muscle can also be obtained through intense sprinting. Just comparing long distance runners body types with sprinters, massive difference in body sculpture and muscle size/definition.

Do we ask questions on here for the podcast?

Free weights + Elliptical 👌🏾

I def keep leaner by adding cardio to my lifting. And I can't stay lean without lifting. I find doing both is optimum I just don't do as much cardio as I use to and it's better. I love cardio and sometimes for long cardio for a week or 2. After 2 weeks of a lifting break and just long cardio i am no longer as Lean. I will do 2 to 3 times Hitt workout for up to 20 min. 30 to 45 minute cardio daily and sometimes I walk about 20 min in morning and about 20 min after dinner. The walking isn't strenuous at all and more like my meditation.

Me and my wife purchased the book ✅

How about your V02 max?? There's been alot of research/talks about your cardiorespiratory fitness correlating to longevity...the only way to improve your V02max is doing cardio unless you go low weight/high rep sets in quick succession

I do both lifting and cardio. I don’t think it’s the healthiest lifestyle if all you do is lift. You need both for optimal health. But, it’s best not to get too wrapped up in the details. Fast track to a healthy diet and 5-6 days per week of exercise and that will transform most peoples lives.

Wow guys, this is my first time listening to one of your videos, and I'm liking what I hear. So, I am 65 and I am trying to lose weight and specifically belly fast. I'm 5'4", and 142 lbs. I want to tone up and and lose about 15 lbs. I've been walking and Rucking but listening to you guys, I think I need to be lifting weights more.

I love you guys

People always confuse weight loss and fat loss a pound of muscle in a pound of fat both weigh the same fat just takes up more space than muscle. Looking at the scale has its pros and cons

For me it’s a combination of cardio and weights. It gives me more flexibility with diet. If your hormones aren’t optimal your not going to gain that much muscle.

If youre bigger 1000 calories for an hour of cardio is easy. At 6'3 200lbs 15% body fat that's what I burn depending on the cardio if boxing 1500

A good method for fat loss is restricting carbs. Dial in the carbs to lose fat or prevent fat gain while building the muscle you need. Probably need more carbs than keto to put on good muscle gains but maybe not. You do you.

She is awesome. Lost 40 lbs. Well done. List to your body

So what about cardio like sports and fighting?

I do resistance training 3 days and hiit cardio once a weak .. i feel it give the best results from my experience

Dang the new visibility/growth has brought a lot of opposition lol

What advice do you have for women that gain muscle really easily but don’t want anymore muscle. In fact, I wouldn’t mind losing some muscle. For example I can do push-ups everyday and gain muscle without even using weights. I don’t like the way I look with more muscle. I want to be smaller. What would someone in my position do? Everyone always says oh don’t worry women don’t get bulky. That’s just not true I don’t know why people say that. I’ve seen plenty of bulky women. I easily get bulky and hate it.

Is strength training the same as hypertrophy training? as in 12-15 sets x 3?

What about for Asthmatics like me who end up having cardio-induced Asthma-attacks? I've been skipping treadmills/ellipticals and some heart-rate-upping HIIT routines replaced with pulling/pushing-type low-risk lifting and just plain normal-paced walking to and from the Gym/Home. I saw results in my arms and thighs within 2 months nonstop gym-going habits (on some days I even visit three different gyms plus a swimming pool), but my problem is I STILL CAN'T DO BASIC PULLUPS and my arms are forever so weakkkk. Any advice for a girl with super weak arms/upperbody??

I’m female and 60, 5ft 3 and 120 lbs. I have run since high school…..a lot. I do 1hr cardio 4-5x weekly. It’s true that it is easy for me. I feel great and can feel really tired if I don’t run. But….I know my body has gotten used to this. I am really having to cut back on eating to maintain even with that running. I know I have to change my exercise regime and know I am working against myself. Plus, I know it is not sustainable as I get older….and it it time consuming. I am doing some random exercises with free hand weights at home ( for a few days now 😅). I think I can do weights every other day and run every other day. Would that work? I really love to run.

It's the secret sauce! 🔥

When I do weights I bulk up but when I do cardio I really lean out so I stay doing both

Would you guys say incline walking on the treadmill is ok when not in the weights room? Be totally honest 🙏🏾❤️

What is your biggest tip for people that work third shift???????

1 word causes a HUGE disconnect between perception and compression and the word is WEIGHT. WEIGHT= fat+muscle+etc.When 1 removes weight from the thought process and views it as fat OR muscle it becomes easier to train & understand. Train for fat loss or Train for muscle gain. HE EXPLAINED, muscle weights MORE. Therefore when some1 questions "how can I gain strength/muscle without gqining weight?" It's NOT a straightforward question even tho people use the word weight and fat interchangeably yet they're completely 2 different realities!

he makes it sound like being energy efficient is a bad thing

No cardio? Makes no sense.. By all means yes strength training for sure! But that can never replace cardio cardio is important for longevity & general health

If you have to lose 15 pounds, would you still recommend lifting more calories cardio? I also increased my NEAt, about 8k steps on average daily with exception on my menstrual cycle. I do maybe 5k during that time.

Those who want to lose fat please do cardio and strength training. Cardio is very much needed.

800 more calories!??? What!! The amount of muscle to get that extra calorie burn would be what 50 kilos of additional muscle?? What nonsense

Like everything else moderation.

What about walking?

80% lift, 20% cardio. I think fitness is over demonizing cardio. Use to be all cardio and weight lifting caused injury, etc. Now its like pendulum has swung completely the other way. No doubt it will rest more in the middle. For me, it adds variety and keeps me moving. In my mid 40s now and the times I have to run or jog at times is easier because of my cardio.

when you do cardio your body heats up, that’s the effect of your body using calories. you can’t be burning extra 400 calories just sitting down, your body would feel those extra calories being used

The best way to get lean is to just EAT right... and be active. The fastest way to get lean is add a good exercise program either cardio or strength training or combine both. But basically specially if your genetically a Chubby individual by default.... it’s eating and fasting right that gets you lean and healthy Eat bad... no exercise in the world will get you lean easily.

My metabolism is literally speeding up on a cut because of weight training. I was cutting on 2,000. Then 2300. Now 2600. I’m like 9 weeks out of 12, 1lbs a week. It’s Wack

Do your cardio! For your health!

For me nothing works if I dont limit my food intake - i dont want to say restrict but thats how it is. You dont get fat by not eating and you dont get thinner by eating 😁 So in combination with weights and cardio im losing weight. and IF helped me a great deal, 18:6 approach, dropped 10 kgs (22 lbs)

How I never get pick

I’m a 44 year old male. 6’ 0” and 226 lbs. I’m able to do anywhere from 30-60 mins of moderate weight lifting (nothing super heavy due to wrist injury) on my Marcy Home Gym (cables). I also have an an wheel, treadmill and a stationary heavy bag. I’m having a hard time finding a clear answer as to how many calories I need per day along with what exercise to couple with it in order to hit my weight goal and tone up and build muscle at the same time, just to get in good shape…not blow up into a massive monster. Lol! I’d love to get down to 185, in good shape, and sustain it. Someone please help!!!! I’m currently trying to take in 1800-1900 calories per day and I’m combining 3 days of weights and 3 days of cardio per day. I seem to be toning up a very small amount but my weight is staying around the same. Am I doing something wrong and if so…..what?

i had the best effect by combination of cardio and strength training.. one compliment each other

I can eat healthy for a while and actually when I lose weight I start binging 😬 I don't know.

You need cardio. It's not all about optics. I understand what they mean but for health purposes it's not optimal

Ronnie Coleman did cardio 1 hr a day in the am and 1hr in the evening during prep for 20 years. Just think how much better he would’ve looked if he wouldn’t of did that at all

You can never outsmart your body. Keep doing that cardio that consistently you won’t burn the same amount of calories anyway.Besides, the only people who worry about weight gain as in fat are people who eat poorly. If your eating real, healthy food, there’s nothing to worry about. I know your concerned about gaining weight again but you can’t have this mind set. Focus on a permanent healthy way of eating.

I enjoy the channel. But it seems like a lot of this information is incorrect and outdated - and is biased towards resistance training.

I think Greg doucette would disagree lol

Bro science

I’m a 500 pound man that needs to lose weight I started lifting weights 3 months ago I eat 3,500 calories a day I haven’t lost any weight I’m benching 190 and bench press machine I’m doing 195 I’m doing all the hard work with no weight loss 37 years old 5’9 need to lose this weight but don’t want to sacrifice all this hard work in the gym can somebody help me?

when i was more into running i run 14Km in 1 hour (1 hours and 10 maybe). Do you really think an 80Kg guy running for 14Km burn 400 calories???? you are full of crap guys!!!

🖤

She was beautiful

What’s with this weird anti-cardio movement? There’s so many fitness people that promote not doing cardio. It’s not you can EITHER lifting weights or do cardio. You should be doing both. Cardio isn’t just running miles or stairmaster. You could just increase your step count and this has large increases in overall health in the long run.

A woman burning 800 more calories a day through weight training is ridiculous. It’s more like 30 extra calories burned a day for every pound of muscle gained. So no more than maybe 300 extra calories can ever be expected from a woman’s metabolism after adopting weight training

Fasting is the best way to lose fat.

This is nonsense and they know it. I know tons of athletes and all the avid runners have low bf, however; the weightlifters, powerlifters all stress over their bf. I have been bodybuilding since 1975 and I don’t know any bodybuilder that is coming up on a competition that doesn’t do cardio to get leaner. Additionally a bicep has almost no important function, I know, mine was severed and I can do every exercise including curls with no trouble but cardio builds strength in your most important muscle. Finding the perfect mix of resistance training and cardio is challenging because it is easy to overtrain when doing both but never stop doing cardio. And get off those ridiculous low carb diets, muscles need carbs!

You mean the ancient people kept optimum weight by weight lifting? They were more into cardio.. like lots of walking, wandering. And only occasional hunting (throwing spears, etc which may be compared to HIIT or weight lifting.)

All this bs talk still didn’t answer the question.

I see that the angry treadmill zombies have already infested the comments 🤣🤣

Marty sexy AF….

Hell yeah