Shahanansari

Do you need cardio for weight loss? And how much cardio should you actually do? Some say you don’t need any cardio for fat loss,whereas others say you gotta do a cardio workout every day. I was determined to find the truth. After reviewing the latest science, interviewing the smartest experts in the world, and speaking to some of the top natural bodybuilders in the industry, here’s what I found about using cardio to lose weight. Special thanks to our guests for their valuable insight: ALBERTO NUNEZ: https://www.instagram.com/nunez3dmj/?hl=en LEE LEM: https://www.youtube.com/@l_eel_em DR. ERIC HELMS: https://www.instagram.com/helms3dmj/ https://massresearchreview.com/ Need more guidance? Click below to create a step by step science-based plan that shows you what to eat and what workouts to do to get you into the best shape of your life: https://quiz.builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Do you need cardio for weight loss? Cardio isn’t nearly as effective as most people think when it comes to losing weight and fat because of the constrained energy model.Most research has shown that people who start doing cardio without any changes to their diet tend to lose 20-50% of what they’d expect from the calories they’ve burned. What about doing more cardio to lose weight? Without changing your diet,you’ve probably got to do a whole lot of cardio for it to have a meaningful effect on fat loss. Which isn’t a very efficient or realistic approach for most people. The takeaway is that should think of cardio as a supplemental tool that you can stack on top of your diet to speed things up. But how much cardio, exactly, should you “stack on top”? I sought the opinions of Alberto Nunez, an extremely knowledgeable coach and lifetime drug-free pro bodybuilder who’s known for getting into insane levels of leanness, and Lee Lem, a natural bodybuilder just a few weeks out from his show. Surprisingly, both said that by using either a longer or more aggressive diet, they didn't really need cardio to lose weight or get into crazy shape. But including cardio had its benefits. Alberto and Lee say maintaining a high daily step count helped them burn more calories and make sure they don’t get lazier as they get leaner. But now I wanted to find out, on top of daily steps, how much actual “cardio” is required to get really lean? Here's Alberto's take: x"Usually the smaller the athlete, the more cardio we will have to do. It helps so they can eat a little bit more, which is obviously gonna help with the mental component to some extent.” But he also emphasized it’s lifestyle-dependent: x"I've had people do nothing. Nothing. And usually, this has to do with the occupation that if they don't move, they just get fired. So servers, personal trainers, labor-intensive jobs, things like that.x" But for most of his clients, x"7,000 steps on average as our baseline you have that set. I'd say most people, per week, are going to require 4 to 5 days of cardio to lose weight, ranging anywhere between 30 to 45 minutes.” This seemed to line up with Lee’s protocol as well. On top of 10,000 steps a day and lifting weights 4 times a week, he’s also doing 5x 30 minutes of cardio to lose weight. But remember, this isn't just to get “six-pack abs lean”. We’re talking shredded. And they don’t do this much cardio right away. Whenever fat loss has stalled, and they’re not making progress, that’s typically when they decide whether or not they should add more cardio. Now as for how much cardio per week YOU should aim for? What I’d recommend is start with Alberto’s recommendation of walking 7,000 steps a day as a baseline. Once you’re consistent with that, try adding in 2 to 3 20-minute cardio workouts per week. And although Lee and Alberto recommend cycling or the elliptical, you have plenty of other options when it comes to the type of cardio to lose weight. The key is to choose things you actually enjoy and can recover well from. Now, from here, once your body adapts and you reach a stall in your progress using your current routine, you can choose to either eat a little bit less or add a little bit more cardio or steps to continue losing fat.You basically repeat this process for as long as it takes for you to reach your desired level of body fat. But the last thing you want to do is start doing a bunch of cardio to lose weight during your diet and then stop cold turkey as soon as it’s over. Dr. Eric Helms says keeping some level of activity (7,000 to 9,000 steps per day and strength training 2-3x weekly) seems to prevent fat regain. This is why for long-term success, when choosing the type of cardio to lose weight, it’s so important to choose activities you can actually stick to.

Deadlifts can be scary, especially if you don't know how to deadlift with proper form. Here's how to deadlift for beginners in 5 easy steps. Step 1: creating the pillar. Proper deadlift form starts with your feet. Walk up to the bar and align it right over your shoelaces in the middle of your foot. Widen your feet to about hip-width apart with your toes facing forward. Next, your hips and ribs. Deadlifting with the hips and ribs misaligned is the most common reason for back injury. They should remain stacked like a pillar and stay that way as you lift. To do that, let’s start with the hips. Think of your hips as a bowl full of water. Tilt your pelvis back so the bowl is flat. You can think as if you were trying to bring your belt buckle to your chin. As for the ribs, flatten them by engaging your core. At this point your ribs and hips should be stacked evenly on top of each other. But to keep them locked in that position, squeeze your glutes and inner thighs together and feel yourself getting taller as you do so. And finally, make a fist in each hand and push them down towards the ground to straighten your arms and activate your lats. Step 2: grabbing the bar. When you perform deadlifts, keep the pillar we created in step 1, and start pushing your hips back while keeping your fists pushing straight down under your shoulders. Imagine you had a bag full of groceries in each hand and you’re trying to close the car door with your butt. You want to continue pushing your hips back as far as you can WITHOUT your big toes coming off the ground. Once you reach that end point, bend your knees and bring your shins to the bar to pull yourself down those last few inches. Keep going until you can hook your hands onto the bar just outside your knees. Step 3: creating the wedge. The wedge is a powerful position that will prevent your lower back from being compromised as soon as you lift the weight on the deadlift. To create it, drive your knees out against your arms. Then, take a deep 360 breath as if you were wearing a belt and trying to push air against all sides of it, and then brace your core as if someone were about to punch your stomach. Next, think about extending your chest and getting tall from your hips all the way to your head. And finally, activate your lats by squeezing your armpits as if you had oranges in them and you were trying to make orange juice. Step 4: push. This is actually the simplest step, but it’s also where most people screw up their proper deadlift form. They think how to deadlift as a “pull” and end up breaking out of the position we worked so hard to create. To avoid this, a deadlift technique to use is to imagine your arms were ropes with hooks at the end of them just hanging onto the bar. Then, to lift the weight, rather than going from 0 to 100 and jerking the weight off the floor, keep the tightness we created in step 3 and think about pushing the floor away with your feet harder and harder until the bar lifts off the ground. When done correctly, your hips and chest should rise at the same rate. Continue pushing the floor away until the bar passes your knees, and then think about thrusting your hips forward or humping the air in front of you to meet the bar at the top of the lift. To avoid injuring your back at the top, your shoulders should not be behind your heels and your low back should not be arched. To prevent this, as you come to the top imagine you’re about to get punched in the stomach and keep your glutes squeezed together. At the top your hips, ribs, shoulders, and chin should all be stacked like parallel floors of a building. Step 5: descent. We want to control the weight down, but we need to do this with correct deadlift form. Now this will look very similar to what we did back in step 1, the only difference now is that you have a bar. Many people tend to let the bar sway forward in front of them which causes a lot of stress on the low back. Instead, push your hips back and slide the bar down as close as possible along your thighs. As soon as the bar passes your knee caps, that’s when you can bend your knees and slide the bar along your shins to get the bar back over your mid-foot. But to avoid losing tension and leaving gains at the table, avoid bouncing the weight up off the floor. Instead, stay tight and gently touch the floor with the weight before your next rep. And … congrats my friend! You’ve just learned how to deadlift properly! Not so scary after all, right? Found this video useful? Click below for a step by step fitness plan that will show you exactly what workouts to do every week and how to do them:

How difficult is it to burn off a big mac? And is it possible to out-exercise a bad diet full of junk food? To find out, my friends and I are eating our favorite meals from McDonald’s. Then we’ll attempt to burn calories off the meals and see who’s the fastest at burning calories. Take the quiz below for a step-by-step training and nutrition plan to transform your body: https://quiz.builtwithscience.com/ Follow Dr. Eric Helms: https://www.instagram.com/helms3dmj/ Dr. Eric Helms MASS Research Review: https://massresearchreview.com/ Link to the Mask I'm using: https://pnoe.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Nicole: x"I am very shocked that my 2 small burgers and my root beer is 900 calories. I'm going to do a leg day. That is my usual go-to, so I'm confident I can burn calories.x" Cam: x"1,063 calories for some nuggets. Dude, I felt like I was eating a kids' meal! My approach to burning calories? I really like playing basketball, so I'm hoping that this takes some of the pain out of just mindlessly doing cardio.x" While Nicole and Cam are almost certain I’m gonna win, I have over 800 more calories to burn than they do, so a day before the challenge, I spoke with Dr. Eric Helms, who introduced me to the Compendium of Physical Activities. I combed through the list and chose the most energy-demanding exercises to guarantee my success. I kept what I learned to myself, which was unfortunate for Nicole since Eric said: x"You really don't see great energy expenditure from resistance training. You wanna burn the most calories possible, cardio wins hands down.x" The first exercise of my master plan is vigorous uphill biking. After the first 20 minutes, I was gassed. And Eric had warned me of this: x"It really does just come down to finding a way to not red line it to the point where your intensity goes down and you can maintain it.x" But I’m competitive. So I kept pushing through and after an hour of giving everything I had, I'd actually burned 1,002 calories! At the 60-minute mark, Cam had burned 595 calories, and Nicole 313. Now, this doesn’t mean lifting weights is pointless if you want to burn calories: x"The resistance training tells your body to hold onto muscle mass. The cardio helps your energy expenditure to create the deficit to make sure that deficit comes from fat mass.A combination of energy deficit cardio and resistance training is probably the best way to go.x" I still had almost 1,000 calories left to burn, so I switched to axe chopping.But just 10 minutes in, my hands were blistering. But I couldn’t let this stop me from the win. I pushed harder and faster for the next 30 minutes. After, I still had 340 calories left to burn. Nicole: “After that first check-in, I brought Tahnee in. So it was almost like a boot camp.” Unfortunately, Nicole once again did exactly what Eric warned me not to do when trying to burn calories: x"The average person doesn’t necessarily have the cardiovascular conditioning to make high-intensity training really effective. You're most of the time going to see higher energy expenditure just doing moderate-intensity training.x" Cam: “I figured I could do a little bit of jump rope.x" I still had 340 calories left to burn. I went with the basics, the stairmaster. I added 25 lbs to a backpack to speed things up. But the extra weight made it a lot harder than I expected. Out of pure exhaustion, I went against Eric’s advice and leaned my body onto the handles: x"So you commonly see people on the StairMaster, they're just like fully on top of it, and they're basically only moving maybe 60% of their body mass. And, of course, that's gonna drop calories.x" So I lifted myself up and gave it my all for the final push.In the meantime ... Nicole: I went for a walk. Then I came back and found out I had another 180 calories to burn, so I jumped on the treadmill and tried to do some sprints there.x" Cam: x"After the jump rope, I realized I was having a much better time playing basketball. So I opted to go back out into the heat and did some shooting and some dribbling drills.x" Before you get the wrong idea, and think that you should always burn off your Mcdonalds calories or can never eat fast food again, know this. The average male already burns around 2,000 calories doing absolutely nothing all day. But nowadays, it’s easier than ever to gain weight by eating more calories than your body needs, and while it is possible, it’s very difficult to reverse it through exercise alone. Don’t get me wrong. Exercise is amazing for you, and everyone needs it, but if you want to lose weight and get in shape, you’d be a fool not to prioritize your diet. So, who won in the end? Cam did. Watch the video for more deets.

Well-rounded glutes are not only the key to a nicer butt, but they also play an important role in strength, power, athleticism, and preventing injury. To build a nice butt, it's important to choose the right glute exercises and do the best glute workouts. In this video we test 17 glute exercises (hip thrusts, back squats, cable kickbacks, bulgarian split squats, and more) to see which ones came out ontop. At the end, we combine everything into the best glute workout for women and the best glute workout for men to grow your booty faster and get you a bigger, stronger butt.

How I grow shoulder fast

Looking for cheap meal prep on a budget? This is the world’s cheapest healthy meal plan for fat loss, coming up to just over $5/day. There are 4 cheap, healthy meals in total. Each contains a minimum of 20 grams of protein, with the whole fat loss meal plan containing around 2,000 calories and over 150 grams of protein. I’ll show you what to buy, where to buy it, and how to prep these easy, high protein meal plans for fat loss. Download the $5/day meal plan PDF here: https://builtwithscience.com/cheapmealplan/?utm_source=YouTubexu0026utm_medium=Videoxu0026utm_campaign=How+to+Lose+Fat+for+%245%2FDay+%28World%E2%80%99s+Cheapest+Meal+Plan%29xu0026utm_term=13%2F08%2F2023 Calculate your calorie and protein needs: https://builtwithscience.com/calorie-calculator Link to Ninja Creami: https://www.amazon.com/gp/search?ie=UTF8xu0026tag=jeremyethie0e-20xu0026linkCode=ur2xu0026linkId=e34ea49714bc8f60ef33839802cdc6cexu0026camp=1789xu0026creative=9325xu0026index=kitchenxu0026keywords=Ninja%20Creami Click below for a step by step nutrition xu0026 training plan to transform your body: https://builtwithscience.com/bws-free-fitness-quiz/gender/?utm_source=YouTubexu0026utm_medium=Videoxu0026utm_campaign=How+to+Lose+Fat+for+%245%2FDay+%28World%E2%80%99s+Cheapest+Meal+Plan%29xu0026utm_term=13%2F08%2F2023 INGREDIENTS xu0026 CALORIES FOR EACH MEAL: BREAKFAST OATS (582 calories, 40g protein): ⅔ cup (60g) oats pinch salt ½ scoop (15g) protein powder ¾ cup (150g) plain fat free greek yogurt ½ cup (125 mL) water 1 banana 1 tbsp (15g) peanut butter FREEZER LUNCH BURRITO (497 calories, 41g protein): 1 large white flour tortilla 4oz (110g) chicken breast ½ onion ½ bell pepper ⅓ cup (60g) canned pinto beans 1oz (28g) cheddar cheese Salt, pepper, garlic powder, soy sauce for seasoning EGG FRIED RICE (587 calories, 35g protein): 3 whole eggs 1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice) 1/2 cup green peas (frozen) 2 carrots (diced) Salt, pepper, garlic powder, soy sauce for seasoning DESSERT SMOOTHIE (333 calories, 35g protein): 1 scoop (30g) protein powder 1 banana (frozen) 1 tbsp (15g) peanut butter 5-10 ice cubes 3/4 cup (175mL) water First on our healthy meal plan: overnight protein oats. Use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder. Pop it in the fridge, and in the morning you can top it with a banana, a tablespoon of peanut butter and a pinch of salt. Lunchtime! Next up on our list of easy, high protein meals, freezer burritos. Dice up your chicken and cook in a pan with your pinto beans. Transfer that to a plate after it’s done then chop up your onions and green peppers and cook them in the same pan until soft. Once cooked, drain any liquid, mix in your chicken and beans, and let it all cool for about 5-10 minutes. Add one portion of the vegetables and one portion of the chicken and bean mix to the middle lower third of the tortilla. Top it with a serving of cheddar cheese. Roll her up then wrap her in aluminium foil or saran wrap, toss in the freezer, and then once you’re ready to eat, simply unwrap and heat it up in the microwave. Optional fat loss meal plan snack (recommended between lunch and dinner): 1 Apple, Orange, or Kiwi Alright it’s dinner time, and it’s fried rice. In a pan scramble 3 whole eggs then set aside on a plate. Next, dice your carrots and cook them in a pan with your green peas and some garlic. Once the veggies are soft, add in your white rice. Next, add some soy sauce to your liking and then stir in your scrambled eggs, and you’re done with the third meal of your cheap meal prep! Bonus: we’re throwing in a dessert to help satisfy your sweet tooth in a healthy, budget-friendly way. In a blender simply add a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on how thick you like your smoothies. Enjoy!

To maximize protein’s muscle-building benefits, there’s a lot more that goes into it than just slamming a protein shake after every workout. Today we’ll discuss the latest science on the best protein sources, how much protein you really need and how your protein intake should change with age, and then how exactly to eat it (e.g., should you care about post-workout protein?) to maximize growth. Click below for a done-for-you science-based plan that’ll guide you every step of the way with both your nutrition and training: https://builtwithscience.com/bws-free-fitness-quiz CHEAPEST meal plan to lose fat video: https://www.youtube.com/watch?v=PXub4lr-9J8 Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Typically, protein sources with the highest digestibility and the highest essential amino acid content are most effective at building muscle. E.g., protein powder, meat, fish, and dairy products. Plant based protein doesn’t score very well, but more on that later. That said, there is some new research suggesting that digestibility and amino acid content may not be all we should consider. A study found that whole eggs led to better muscle growth than egg whites. Although it’s unclear what made whole eggs superior, it may be linked to their cholesterol content and possibly some additional nutrients. Now I’m not saying to eat a diet exclusively of eggs based on this preliminary evidence, but it just goes to show that there may be some unique muscle building properties within protein sources that we are not yet aware of, and I’ll keep you guys updated with any new research. And what about plant-based protein sources? Surprisingly, a 2021 study found that a vegan diet and a primarily animal-based diet led to similar increases in both muscle size and strength. And this same result was shown in a similar study published just this year. However, researchers highlighted the outcome was likely heavily dependent on two things: eating enough daily protein as well as properly spreading out that protein throughout the day. How much protein should you eat? A meta-analysis found that protein intakes above 0.73 g/lb of bodyweight per day failed to help build any additional muscle. For the average 180lb individual person this would come up to around 130 grams of protein per day. And remember, this is to maximize growth. Even if you’re below this, you’ll definitely still be able to build muscle so don’t get discouraged if you’re unable to hit that target. That said, in all of the studies analyzed, subjects were eating at either maintenance calories or in a surplus. But what about when you’re in a calorie deficit? There is some speculative evidence suggesting that the leaner you get, and/or the more aggressive your diet is, the higher your protein intake should be to prevent muscle loss. But again, it’s relatively unclear. So I’d recommend if you’re maintaining or eating in a surplus, to maximize growth aim for a minimum of 0.73g/lb of bodyweight per day. I generally wouldn’t go above 1.2 g/lb of bodyweight since at that point, those additional calories may be better used towards carbs to help fuel your performance and energy in the gym. Whereas when you’re in a deficit, there’s no harm in bumping up your minimum protein intake to 1g/lb a day especially if you’re relatively lean. However, these protein recommendations are based on your total body weight. To truly maximize the growth you get from that protein, then how exactly you eat that protein throughout the day also matters. Theoretically, if you space out your protein evenly throughout the day (e.g., via post-workout protein), you’ll be able to keep your muscle protein synthesis levels elevated and provide a consistent signal for your muscles to grow. A 2020 study provides support for this. But what about increasing this further to 4, 5 ,or even 6 protein meals per day? Would that provide an even greater benefit? Well, a study compared the effects of spreading daily protein intake evenly across either 3 or 6 meals per day. After 8 weeks, there were no significant differences in muscle growth or any other measurement recorded. So use 3 meals as a minimum, but feel free to eat more than this if it helps make hitting your daily protein target more manageable. Now, pretty much all the research I’ve covered so far was done with young adults. But as you age, it seems like your body becomes less and less sensitive to protein. So, although yet to be directly studied, it seems that above around 60 years old is when making sure every meal has at least 30-40 grams from a high quality source may be beneficial for growth. Just always keep in mind that above all, your daily protein intake is what’s most important.

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We Tested Chest Exercises. These Are Best For Growth.

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