Definitely a good option 👍

What level of incline do you find works best for you?

@@richardhayden5650 I set it around 6

I start at zero. Raise the level at an even rate reachihg the highest incline at the halfway point of the workout and then lower it at the same rate reaching zero by the end.

i mean just do whatever you enjoy, otherwise its hard to be persistent

Yes, enjoyment and sustainability is probably the most important consideration of all 👍

It isn’t critical!!!?? If you had to pick only one exercise…it should be walking/running. Walking and running do wonders to your heart Lungs Brain It’s miraculous!

​@@nettieharris yeah if you are a coath potato but if you already walk like 5 miles to go to school then there is no need for cardio

For me that would be in reverse :D I couldn't enjoy boxing some stupid bag or something but I can run half an hour on a treadmill and totally enjoy it. I enjoy hiking, cycling and running in some forest a lot more, but when I can't, running on a threadmill would be the second best to me.

What enjoyment, i want to

For sure. I may make a video specifically on cardio for health at some point 👍

Cheers, glad to hear it 👍

I can't believe this channel still didn't blow up. It's been a year now. Pls blow up!!

@@evilmirin1329 yea!! Blow up already! 😝

​@@FlowHighPerformance1 and

​@@FlowHighPerformance1 in

Glad to hear it 👍

Very good advice here. Regular exercise and a well-controlled diet over a lifetime is far more effective for weight management than periods of extreme deficits & surpluses 👍

Definitely 👍

Glad to hear you enjoy the content 👍

Much appreciated 👍

Glad to hear it, will do 👍

Exactly right 👍

Cheers. Will consider this for a future video 👍

Cheers, glad to hear it 👍

this is a good practical recommendation 👍

@@FlowHighPerformance1 Thanks! I really enjoy your content. It is informative, accurate and adds ton of value. Keep it up!

Cheers 👍

Glad it was helpful 👍

Mindset is definitely important! Thanks for sharing 👍

Absolutely nothing wrong with that 👍

God question. When it comes to health & longevity, this is a little outside my scope of knowledge. This is probably better answered by a medical professional 👍

@Flow High Performance thanks for the honest answer.

@@strategicallywild No problem 👍

Well it would be like not smoking and all kinds of other things you'd do for health even if you weren't going to lose weight

Very true. HIIT is much more fatiguing

The thing people tell you it is HIIT is not even close since to truly do HIIT, is not something most people can even do, a real session of HIIT is probably something only an athlete can take, it is much more intense than whatever people preach you HIIT. Coachs doing HIIT sessions are not really doing the real thing at all, but a joke.

Yes, I would think so 👍

yes, I think walking is underrated

Good suggestion, although this channel is focussed primary on body composition rather than performance. There are many other channels which focus specifically on endurance performance training 👍

I'd say you want to aim for at least 8,000 per day. Ideally you'd want to get more than 10,000 👍

Good point here. Yes, 80% HR is quite intense for a continuous session 👍

Wow, very high step count. Do you know how many calories you consume per day?

And your name is walker 😮

@@FlowHighPerformance1 no clue, I was would eat like 1.5-2 little ceasars pizzas or a ton of lentils with rice when I got home from work after a 12 hour day when I worked 60s (60 hour weeks). I would have breakfast and lunch before going to work, eat a lunch at work, and snack 4 times during breaks during those 12 hour shifts.

@@walkermorales337 what did you work as?

@@jk-im3nu a picker for a distribution center. Back then we were heavily understaffed so mandatory OT was pretty normal. Now that we actually have a fair amount of staff I don’t even hit 40 hours all that often. Although I’m a student right now so I’m fine with that. Also if you don’t know, a picker is the person who basically walks a machine that holds a pallet or two (in our case 2) and we stack the cases on the pallet and send them off to a store. The total height of the pallet, weight, and number of boxes vary a lot depending on what type of order you’re doing, but the best one for steps are probably what we call an FC (yogurt, cheeses, some deli, etc. basically a bunch of small boxes that are different sizes). As for exercise, I think the citrus room is probably the best for that. The boxes may not weigh as much as the meat boxes, but you can carry multiple of them. Like 4 avocado boxes (around 25lbs a piece) or two lime/lemon/orange boxes (about 40lb) are doable. Edit: from what it feels like my job is pretty alright at working biceps, shoulders, lower back, and legs.

@@irfuel As they say, the heart is the most important muscle.

Nice work, sounds like a solid approach to weight loss 👍

@@FlowHighPerformance1 I have a question. If you have time to answer I'd appreciate it a lot! Despite losing so much weight and gaining a fair amount of muscle definition, I've probably averaged 6 hours of sleep (mostly interrupted sleep) per night since last May. I rarely feel sleepy or stressed, if I feel either at all. Is it possible my insomnia is leaving a significant amount of gains on the table or do some people just "need" less sleep? All these studies showing increased muscle loss and fat retention/gain are kind of stressing me a little bit about getting more sleep. For context, I think I've lost around 25 kg of fat and gained around 6 kg of muscle in my nearly 8 months of training (mostly in the aforementioned deficit).

Good question. I think the effects of sleep on muscle growth are a little overexaggerated. I have only seen one solid study which shows a slight negative effect of sleep restriction on muscle retention during a deficit - and there was no resistance training performed in the study (here is the link for this study pubmed.ncbi.nlm.nih.gov/20921542/). All other studies I have seen are on INDIRECT measures like blood markers, hormones, mood states etc. I think sleep can have a negative impact on effort and adherence to diet and training due to being in a poor mood. However, if you feel fine and are compliant with your diet and exercise, then I don't see any issues with your current sleep habits. Your results speak for themself 👍

@@FlowHighPerformance1 Thank you so much for taking the time to make such an informative reply! That puts my mind to rest. Especially the study you linked. I'd heard about this exact study but didn't realise it was so restricted (10 people for only 2 weeks) and there were a few statistical outliers throwing the results off. I might even get better sleep knowing I don't have to stress *too* much about it. Much love ❤️ I'm really hoping your channel can reach new heights this year!

Also, I'd say it takes more psychological will-power to complete regular HIIT/sprint training sessions compared with low-intensity cardio

Definitely 👍

I agree. I guess this was mostly in the context for lifters who are incorporating some additional cardio - as opposed to someone who primarily performs endurance exercise, or trains for a specific event 👍

I think you could. But maybe don't perform MAX incline right before lifting - maybe keep it a little lower 👍

Yes. Energy expenditure is probably not very high during a typical resistance training session. Not something that will have a major contribution to overall energy balance 👍

Yes, full recovery. However, this would be classified as training for sports performance - not for fat loss 👍

Just walk mate. Chill. Enjoy the smell of roses 😂

@@PhiyackYuh you’re not wrong 😂

I think it is fine 👍

Interesting. Yes this would have been due to energy compensation, but also like you mentioned, due to a decrease in total bodyweight 👍

Skipping is fine. I'd say it is similar to low-intensity jogging 👍

Not for the purpose of fat loss at least. However, it may be beneficial to inside some higher intensity cardio for cardiovascular health benefits 👍

nope

Very good 😝

Great if it is something you enjoy 👍

Thank u 🙏

I'd say so!

Diet is definitely the main method of inducing a calorie deficit 👍

it's BOTH ffs i am annoyed by that comment. Calorie deficit is reached both by exercise and diet. If you are sitting all day long, no diet gonna help you other than leave you lethargic and malnutritioned

@@irfuel For overall health exercise is a must. movement is a must. Moreoever, many women above 40-50 are having hard really really hard time and even in my family i have seen them barely eating to make it overeating. Many people around the globe won't be able to change their diet stromingly due to cultural or financial reasons. So, left with increasing exercise and muscle mass.

@@irfuel I have managed to lose fat mass doing exercise without altering my diet or counting calories and sh*t and what not. Does that mean I GO ON SHOUTING , EXERCISE IS EVERYTHING ? nope! both ARE important

@@irfuel I can agree on that part but then there were other points and issues i mentioned

You just have to lose overall body fat. You can't target fat of a specific region 👍

@@FlowHighPerformance1 thank you, do you have any tips ?

this should help kzfaq.info/get/bejne/jplgaKijma3blmg.html

yep. and much less fatiguing

then please proceed to perform whatever cardio modality you like 👍

Yep

Energy compensation is an interesting topic, and we don't fully understand it yet. Current evidence suggests that energy compensation seems to be around 30% on average. ie. around 70% energy expended from exercise will contribute to net total daily energy expenditure. Although, this the compensation probably increases with higher levels of exercise, and possibly with long-term adaptations 🤔

You can definitely combine lifting with endurance training and make it work. Just requires some strategic organisation of your training routine 👍

I don't think you need to pity them. They may not need to perform cardio for their goals?