00:00 Intro
00:53 One of the MOST effective things you can do for sustainable fat loss and health in the modern world is to SPEED UP your metabolism!
03:12 The complexity of the metabolism.
Eight Ways to Re-Ignite Your Metabolism.
10:13 1 – Train to build muscle.
14:00 2 – Best exercises are big compound lifts.
18:18 3 – Use strength as the metric.
20:26 4 – Feed your body to fuel muscle and strength.
22:30 5 – Slowly increase calories as the body adapts.
31:53 6 – Prioritize protein.
35:44 7 – Use cardio for health, not for calorie burn.
39:42 8 – Prioritize good sleep.
Related Links/Products Mentioned
Visit ZBiotics for an exclusive offer for Mind Pump listeners!
Limited Time Promotion: Metabolism Boost Bundle MAPS Anabolic, MAPS Powerlift, and Reverse Dieting 101. We are offering all three for the low price of $99.99!
Mind Pump 1835: Why Resistance Training Is The Best Form Of Exercise For Fat Loss And Overall Health
How Do I Know if my Metabolism is Slow? – Mind Pump Blog
How To Boost Your Metabolism The Right Way! (FAT LOSS!) | Mind Pump TV
Mind Pump 1830: Five Steps To Determine Your Ideal Caloric Intake
The Myth of Optimal Protein Intake – Mind Pump Blog
Mind Pump 1845: How To Do Cardio & Not Lose Muscle
Mind Pump 1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss
Mind Pump Podcast – YouTube
Mind Pump Free Resources
People Mentioned
Melissa Wolf (@meliwolf) Instagram
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Love your shows guys. When do you know it’s time to reverse diet? I went from 197 to 175 lbs
I lost 2 stone mostly from cardio (rowing, biking, elliptical), even though people say “cardio slows your metabolism.” Here’s why it still worked for me:
• I was burning about 400 calories a day, and the body doesn’t adapt enough to cancel that out.
• I swapped bread for salad and cut most sugar, which kept my hunger low and stopped me from eating the calories back.
• Cardio improved my fitness and recovery, so I naturally moved more during the day (extra steps, better energy).
• I ate loads of veg, which kept me full on fewer calories without feeling deprived.
Metabolic adaptation happens, but it’s small — like turning down a dimmer, not flipping a switch. I was still in a steady deficit, which is why the weight came off.
Now that I’m 49kg and 5’2”, I focus on resistance-style cardio and strength training, maintaining muscle instead of chasing fat loss.
If I could re-do my weight loss journey, I’d definitely incorporate atleast a few hours strength training per week to maintain/grow muscle.
If i weight train all week, walk 10k steps a day and manage my diet properly, but enjoy the weekend mountain bike ride, is there anything I should do on the biking days diet-wise to mitigate any detrimental effects to muscle?
How much sleep is needed because I can’t sleep more than 6 hours
Biggest take away from this….patience and consistency. Fahk me the hardest muscles for me to train 😂😂😂 so many more questions but will try my best to employ the methods learned here.
You guys are the best.
52yo menopausal woman here in the best shape in my adult life thanks to you guys…staying fed, lifting heavy, hitting protein!! ❤🎉
I needed to hear this.. my jeans/trousers have been feeling so much tighter but my upper body is really lean. I just couldn’t understand why I was getting bigger around my bum & thighs! I now feel so much better hearing this! I was going to cut back my calories but I will continue as I am. Thanks guys!
God I need this…. wish I hadn't bought anabolic yesterday I would of got this bundle 😂
I've been dieting for years and over training for years ( really struggling on cutting down workouts I love going to the gym) but with the anabolic program you only do 3 days so ill try to cut down. I really have a deep sense of need to burn lots of calories and eat nothing to loose weight amd I can't get my head around that is wrong. currently having 1300 cals a day I'm 39 6ft and 72kg (I was 120kg) I think I've really messed up my metabolism if I'm honest
Hello! If I workout 5 days a week, do I do these compound movements each workout session. ?
What would you fellas suggest if I'm a competitive sports player… Keep up the cardio or interval training?
I tell my clients that the body is like a furnace, in order for it to function properly it needs fuel.
Def Leppard shirt his wearing is 🔥💪🏽 Def Leppard- To be Alive
Guys I know this video is a year old but please respond I’m a mailman and walk about 8-10 miles for 5 days how do I prevent muscle loss? Should I eat more calories?
Absolute BS… You guys are basically snake oil salesman
I'm eating like a bull post comp 😅 love this channel keep it up🔥
How can I calculate my calories accurately and how do I calculate how much my metabolic burn .hat are some of the apps you would recommend?
What about diabetics who have a hard time sleeping in general
Damn, I love u guys!! Sleep! That is my issue! 🙌🏽
Can I build muscle with an overactive thyroid?
My legs and butt got bigger. I was wondering why I gained, but a body builder told me I'm bulking. So I'm ok with that!
I was a size 4 when I lifted heavy weights. I gained weight when I stopped lifting.
I agree with everything you guys said. But cardio makes you feel young and energized. It makes you walk/sprint up the stairs without breaking a sweat.
For fat loss, resistance training is the best. For lung health and stamina, cardio all the way.
Any tips for food tracking with ADHD? It’s SO BORING and tedious. I do it for a couple of days and then I JUST. CAN’T.
Great fokinng video. Felt like you guys were talking about every struggle I’ve ver had on my journey. Thank you god bless 🙏
got my calories from 1800 to 3000 in 3 months and my weight stayed the same, i am so much stronger and feel way better thanks guys
Need help getting this through to me. I'm a cardio bunny that absolutely loves my 2hr incline fast walking everyday. Yes everyday. But now I want to get jacked (well build some muscle on my short arse skinny fat mum bod) but I am so scorn from my past with get the calorie burn I'm scared to drop it. I have 4 days I can weight train kid free but still struggle not seeing the calories burnt. Also I'm weak as heck. Your videos are slowly helping me get over this mind hump but I'm internally fighting even though I know you are right. Help! Love from Australia 🇦🇺
At 44, I have gone from 5’10” at 185 and a 34” waist to 190 with a 30” waist. I go pretty hard on compound lifts 3 hrs a week, about 1 total hr sauna time and very high protein diet. I eat when I am hungry and my cravings for crap have gone away. Strength is noticeable. Started working out with 155 bench, now work out with 205. I avoid added sugar as much as I can
I love your show, I’m taking a personal trainer course at the moment and this is given me so much insight. I listen to your program when I’m working out. I love the dialogue between you guys, it’s so free-flowing conversational information. Love it.❤
Great info
Great talk guys. I think my issue is sleep. I am doing every single thing you suggest, but my sleep is terrible due to small kids. Waking up every 1-2hrs in a total of 6hrs sleep. I need to try get to sleep as soon as I put the kids to bed. I hope that makes a difference!
Cardio vs building muscle is like having the high paying stressful job and spending 90% of the money on self-care routines just to survive, or working the less stressful lower paying job and keeping 90% of the money to save and invest.