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Mind Pump #2372: Five Steps to a Faster Metabolism
Why CARDIO SUCKS for FAT LOSS?? (QUAH #14) | MIND PUMP
Fat Burners are a Waste of Money – Mind Pump Media
Is Fasting a Good Tool For Weight Loss? – Mind Pump Media
Mind Pump #009: Is Eating Small Meals A Myth?
Mind Pump #1547: The Hidden Benefits of Lifting Weights
Energy expenditure and activity among Hadza hunter-gatherers
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Awesome content. I have a 8 fr window and get my protein target is a non negotiable
I lost 134lbs over 9yrs (53 lbs since Feb). I'm down to my last 39lbs and trying to eat more (instead of less) to get the scale moving again. It's so mentally challenging. My natural instinct is to eat 1200 calories and add cardio. Instead, I've been eating 1600-1700 calories a day, 170-200grams of protein and prioritizing strength training. The scale refuses to go down, but I'm keeping the faith.
Needed this I’ve lost 8 kg but my body fat is even higher ! Pissed off with myself for not listening ! Cut out breakfast fasted and did lots of walking 15k a day ! and didn’t do my strength training ! Set my self back 6 months !
What if you’re over 40% body fat and 100 lbs overweight? Can’t you get away with a more aggressive deficit assuming protein and strength training are in line?
To each their own, i had such a terrible relationship with food. It was my drug of choice and eating only made me hungrier, especially for "bad/ high calorie dense" food
Only when I fasted for 36-48 hours once a week for just a couple of weeks, did my relationship with food/ insulin reset.
Now i regularly do shorter fasts and i don't have the urge to binge on "bad" foods.
So use what tool is required for you with the right mindset.
Using fasting as a starvation tool will end up in a relapse.
But using fasting with the mindset of fixing your hormones and your mental reliance on constant food, is beneficial
The free fat loss link doesn't work for me.
Everytime you eat your blood sugar rises so maybe you guys don't experience that but some do. So you can't eat all day
I love your guys videos, you are clearly well informed, I just wish there was more structure to your videos
People need to start saying I want to lose FAT instead of i want to lose weight. I lost weight for so long with crash diets and unfortunately that method turned my beautiful, firm thighs into squishy, candle wax looking thighs. I decided to get off that 10 year bus of crash dieting. Now I lift heavy/walk. Long way to go but Im loving this new mindset!
Thanks for the info, guys!
I had a crashdiät and now I gained all the weight back. How do I do the reverse diet? If I eat Just more ill get fat
My weight loss journey has changed since I started listening to mind pump. This information is vital to losing fat and building muscle effectively. I have lost and gained fat multiple times, but because I have the right tools with this information it makes it easier every time to lock in and get results as I work on my relationship with food.
Their view on fasting is dumb. Fast binge fast binge. No way man. Fasting recalibrates and makes one more conscious of food intake. Also you learn to use your own body fats as energy.
I don't know, cottage cheese blended with two scoops of protein and some milk and you got over 90 grams in f protein right there.
Why cardio is attractive?
I can speak from the point of view of what running was for me.
I aIways ran outside at sunrise…hated treadmills.
At first, running was a curiosity: Would I be able to jog without stopping for a certain distance or time interval – around the block or for a half mile on the trail loop in the park.
Then it changed – I found without trying the runner's high after 15 minutes of steady relaxed jogging, reliably.
Not everyone finds runner's high.
Then I found self-therapy.
Steady repetitive motion that could be done a couple of different ways:
. Starting the run with stressful thoughts plaguing my mind like how to solve a work task or a family challenge.
I would regularly spend the first 10-20 minutes of a run mentally formulating a strategy for my next steps, then the rest of the run was left to enjoy the serenity and calm, regular pace and rhythmic breathing.
. Turning the run into a mindfulness opportunity, mentally evaluating my running form every 20 seconds during the run, making small adjustments to posture, noticing how my speed is improved, noticing the breath, the weather, the sweat.
This is the difference for running.
It's also true for road cycling outside on the road, based on my experience.
I used to ride solo in the countryside on weekends. It was a popular cycling route.
I often had other cyclists wanting to join me riding along the route because I pushed kind of hard but not too hard, and not much of a talker or complainer.
For me riding was a joy with others for 40 miles or more. Drafting is great in a strong headwind.
I gave up road cycling to train for longer runs.
But when I was cycling over 26 mph on a human-powered road bike, I found a lot of satisfaction riding every weekend about 100 miles.
Rode the MS150 Houston to Austin several times, which was fun.
What made me quit road cycling was seeing multiple cycling collisions up close.
In running, I had injuries, IT Band syndrome, due to a lifelong posture imbalance.
Otherwise I'd probably still be doing it.
In weight training, I'm enjoying it a lot.
When I used to run in the 1990s, I did weight training with a personal trainer. I got the idea that it would increase my fast twitch muscles.
No one I knew was doing weight trainer at a gym who was a serious runner. Runner's World magazine rarely had anything about strength training.
I trained for about 6 months twice a week.
My 10 mile race pace was 8m 10s at 42 years old, from 9m 20s the prior year.
It was only any experiment. I never cared much about time.
I did care about doing a better pace in the Texas summer heat. It really takes so much more time in the heat…or maybe it just feels longer.
So weight training.
I've been at it 2 years currently at 73.
I'm enjoying it a lot with my personal trainer Fred.
He gave me a fitness assessment 6 months ago in our frist session.
Cable machine:
. Split stance chest flies
. Split stance back flies
. Deep squat to overhead press
Flat weight bench holding a 10 lb weight plate
. Situps
. Russian Twists
. Chest press to triceps pullover.
Never did a workout like that.
My previous trainer had me do body parts with low weights on body part machines.
Fred said I did fantastic.
What a great guy!
Now that it's been 6 months and I've quadrupled the weight I pull on hard days! Makes me feel like beast mode.
I leave the gym feeling like I conquered all!
Weight training is pretty great❤
At 152 lbs, I did the Reverse Dieting and brought my metabolism up to 2200 calories.
Then I cut to 1800.
Dropped 16 lbs.
Very good for me, considering the muscle I gained.
BTW, I take Creatine Monohydrate 10g that really improved my recovery.
My recovery went from 2-3 days to overnight because my sleep improved.
My mood and memtal clarity improved too.
I walk 7-8k steps a day.
Not saying I have it dialed in, but generally, I eat 3 meals and workout.
73yof.
I take in regular inspiration from Sal, Justin and Adam.
Thanks, Mindpump guys!
Breakfast part 1:
. Hot lemon water & supplements
. Hot black coffee
Breakfast part 2:
. 4 Scrambled eggs with a serving cottage cheese or 2 bacon
Lunch:
. 1-2 tins of sardines
. Green leafy salad & avocado
. Blue cheese crumbles 1 oz
Dinner:
. Grass fed grass finished ground chuck 85% lean with baby bella mushrooms with 1 oz Reggiano Parmigiano
Or
. Grass fed grass finished NY Strip or sirloin steak. 12 oz.
Or
8 oz sockeye salmon.
If I missed protein somehow, I eat another tin of sardines or 2 slices of swiss cheese in a pinch.
I eat the foods I do because I'm never tempted to want more.
Greek yogurt is ok too as long as it is unsweetened. I add half cup of frozen blueberries.
Sometimes in winter, I eat fresh Texas red grapefruit for dessert after protein at dinner.
I reliably get 130-150g protein a day.
My workout:
Usually 3 a week, mostly full body.
1 day at gym with Fred my personal trainer:
Full body compound exercises like
. Cable weight squat to standing overhead press or upright row or face pull.
. Cable weight split stance chest fly
. Cable weight split stance rear delt fly
On weight bench:
. Situps: holding a 25 or 35 lb weight plate in my hands situp to overhead press
. Russian Twists with weight plate 45 degree angle
. Laying on weight bench, chest press 25 lb weight plate to a skull crusher.
2 days at home or at gym on my own:
Workout A or B full body using
At home or outdoor gymat the park: DBs + bands
Or
At the at the gym on my own:
DBs or hamstring curl or cable machine.
Conditioning days between weight workout days;
Walk for 15-20 minutes after meals or yard work up to 4 hours.
If I have a crazy schedule day, I do Farmers Walk/Carry 25lb DBs. 5 sets 60 seconds followed by 60-120 second rest.
It's a hiit for me.
This is the fastest ready to do workout that I use as needed. It's good to mix it all up.
I do weigh, track food for a week every month.
I meditate & journal daily, go to bed about 9pm most days, and am retired for a couple of years.
The rest of the time I write.
GREAT episode!
Okay if I didn't know my calorie intake cause I fell off for the holidays and quit nicotine, lol then decided to jump back on the wagon, would I go to a deficit then slowly increase my calories by 100 every week or how would I even do this without knowing a starting point, lol
This is an incredible video. The only thing I will say is cardio is still very good, not being able to run a mile is a bad thing.. cardiovascular fitness is a good thing. Both are key
Man I love your pod keep it going guys you don't add any fluff you get to the point to help people out much love
I weight 133 post menopause. I eat 155-160g of protein daily. Does to much protein have any negative effects?
An overweight person, who has logged their intake that is 1200 kcal is not logging their binges. I am not saying I disagree with you though. They have definitely lowered their metabolism eating too little and then when they do binge, their bodies store every morsel they can. I am just saying that any adult who eats 1200 kcal per day and does a lot of cardio, never binges is going to look anorexic, not overweight no matter how low their metabolism goes. Most people just cannot (and shouldn't be able) to starve themselves to death and that is why it is impossible to sustain a 1200 kcal diet without binging.