Workouts For Weight Loss I Best Exercise For Weight Loss

YouTube, what is going on? Welcome back to the channel. Welcome to the video today. In this video, we're going to be talking about workouts for weight loss. What should your workouts look like? What should your workouts contain? How often should you work out? Should you do cardio? Should you lift weights? Should you do both? How can you do both? Everything you need to know about workouts for weight loss, we are going to cover in this video today. First off, I'm wearing pink today. Last time I wore pink in a video, it was a while ago. I think almost a year ago now. I saw somebody left a comment because I said in the video, real men wear pink. I said it jokingly, but I do believe. Somebody left a comment and was like, this guy's bullshit. Real men don't wear pink. And I'm like, all right, buddy, scream insecurity, why don't you? I'm wearing pink again today and I hope you enjoy it. Let's dive into the video today. There's gonna be 2 main sections we're gonna cover. Number one, I'm gonna talk about where most people go wrong. And then number 2, after we talk about what most people do wrong, which might be yourself, we can then talk about what you should be doing instead. What is the correct way to go about doing this? So first and foremost, where most people, possibly yourself, I'm not sure, maybe we'll see, where most people go wrong is they try to use cardio and calorie burning workouts and HIIT workouts as their main form of exercise for weight loss. That is where most people go wrong. Now, this is flawed for many reasons, but first and foremost, and you probably know this if you follow me, the only way to lose weight is to eat less calories than your body burns, right? Hopefully you knew that. If not, we'll talk about it again later here in this video, I'm sure, 'cause it's the most important thing when it comes to weight loss. But the only way to lose weight is to eat less calories than your body burns. Where most people try to go is they try to do— The calories burned part. They try to burn more calories. They try to go do these hour-long HIIT workouts. They try to do all this cardio to burn more calories. And this is flawed for so many reasons. Number 1, you can't accurately track how many calories your body is burning during a workout. It's, it's just, it's just almost next to impossible. And I'll link a study here below. I believe Stanford did a study on this here below, but They showed that the calorie trackers that you're using, whether it's your Apple Watch or your Fitbit or the treadmill at the gym or whatever the case may be, they're anywhere from, I believe the number was 27% to 90% inaccurate. Don't quote me on that number. Again, I'll link the study here below. But point being, they're inaccurate. So let's just use 50%, for example. If it says you burned 500 calories, For 30 minutes of your HIIT workout, you probably burned maybe 200, 250, maybe, because it's just next to impossible to accurately track how many calories your body is burning. Not to mention, the more you do a specific exercise— so let's just take that 60 minutes of cardio that you're just slaving away at. Let's take that as an example. Let's say week 1 you burn 300 calories. Week 2 you burn 294 calories. Week 3, you burn 291 calories. And over and over and over, you're going to burn less calories doing the same amount of work because your body adapts to it. So it's not going to burn as many calories. So over time, you are burning less calories. But point being, even still, it's inaccurate. You can't accurately track that. So you trying to use that tool as a metric to get you into this calorie deficit, again, eating less calories than your body burns, I made an entire video here on YouTube about this as well, but most people, for example, let's say your calorie deficit is 1,500 calories. Let's say you are trying to do a workout that burns 500 calories. You then think, oh well, since I burned 500 calories, I'm getting closer to that calorie deficit, and you either are gonna eat more or whatever the case may be. And don't even think about it. I literally don't even think one bit about how many calories my clients burn during their workouts. Not once have I ever asked that. Not once have I ever tracked that. Not once will I ever track that. It doesn't matter 'cause it's inaccurate and it's a flawed way of going about thinking it because here's the second point. It takes 10 minutes to eat 1,000 calories. Let's take, for example, a piece of cheesecake from the Cheesecake Factory. On average, those puppies are about 1,000 calories and by God, are they good. I actually go— I might get some tonight. Either way. They're good, right? They're about 1,000 calories for a slice. It maybe takes you 10 minutes to eat that. Maybe it takes me like 4 minutes, but point being, it'll take you 10 minutes to eat that. 10 minutes to eat 1,000 calories. It'll probably take you 2 hours to burn 1,000 calories. And I'm saying this because the math just doesn't add up. I mean, do the math. It's not going to cut it. You are never going to be able to out-train A bad diet. You're never going to be able to burn enough calories during your exercise in order to make up for you not looking at your nutrition. And I'm not saying this to— this is where, again, this bleeds into creating an unhealthy relationship with food. I've seen a lot of people, if they know they're going to the Cheesecake Factory and they want to have a piece of cheesecake, they're going to think in their head, well, that's 2 hours of cardio tomorrow now. How unhealthy is that? How fucked up does that sound? You don't need to earn your cheesecake. You're not a dog earning a treat. You don't need to go make up for the bad thing you did by eating cheesecake and going and doing more cardio. It just gets into this, into the space of creating a very unhealthy relationship with food. This leads to binge eating. This leads to possible eating disorders. This leads to over-restrictive dieting. It leads to not anything good really. So this way of thinking about your workouts are a tool for weight loss, it's not true. Get that out of your head. Your workouts are not a tool for weight loss. I know that might seem contradictory because you're like, wait a minute, Eric, like I know I should work out. I know I should do this. I know I should do that. What do you mean they're not going to help me lose weight? We're going to talk about it here in a second, but get the thought out of your head That your workouts are meant for weight loss. Your workouts are not meant for weight loss. And I really urge you to step away from the calorie burning aspect of workouts. It usually never gets— number one, it usually never produces results 'cause it's just, it's just not an effective way to create a calorie deficit. It's not effective. It's more times than not, not enjoyable. It's more— it sure as hell is not optimizing your health and not optimizing your weight loss and not optimizing your calorie deficit. Step away from worrying about how many calories your body burns and step into the new realm we are gonna talk about here today. So number 1, lift heavy shit. Strength training. Again, I wanna make this very clear. I'm gonna talk about cardio later here in this section, but strength training and lifting weights should be your priority when it comes to your exercise. Not for weight loss, but for your overall health, for your bone density, for your lower back health, for your core strength, for joint mobility, to have strong tendons, to increase your metabolism, to increase the life expectancy of yourself, to improve the quality of your life and keep the quality of your life. Strength training is so massively important for all those reasons, not to mention The only way you're going to get the body you want, that toned and lean and defined body you want, is through building lean muscle mass. The only way you're going to build lean muscle mass is through resistance training or strength training or lifting weights. So it's great for your health, it's going to get you the body you want, and on top of that, it gives you something else to think about than just losing weight. 'Cause so many times people get wrapped up in the number on the scale or waist measurements or progress pictures or dieting in general. They never step away from it. It's always in your head. It's always on your mind. You always are trying to stick to your diet. You're always trying to lose fat. You're always wanting the scale to go down. When you insert strength training into your life, that gives you something that is totally opposite of losing weight because in strength training, your main focus. So number one, your main focus, your main priority should be strength training. Within strength training, your main focus should be progressive overload. And I'll link an article here below I wrote on progressive overload. It's on my website. You can feel free to read it, but progressive overload basically just means doing more over a period of time. So for example, You should be trying to do more reps. You should be trying to lift more weight. You should be trying to get closer to doing your first pushup or your first chin-up. You should be trying to increase the range of motion on your squats. You should be able to, you should be trying to, I'm sorry, improve your mile time, improve how many pushups you're doing, improve, build your body up. The weight loss, it's all about tearing your body down. You don't look the way you want to look. You want to see a lower number on the scale. You want to fit into these pants. It's all tearing your body down essentially, which, you know, listen, like you can absolutely chase your weight loss goals, but when you insert strength training into your life, this gives you a positive thing to help build your body up. And when you talk about workouts for weight loss, cardio, it plays right into that tearing your body down. I got to burn more calories. I have to kill myself doing these HIIT HIIT workouts where I can't even fucking breathe and I'm just humping the ground doing burpees and like tearing my knees doing box jumps. Like, it's all about tearing your body down. It's never about building your body up. Whereas when you insert strength training, it is going to help build your body up. And so those are the 3 main reasons why you should be focused on strength training, lifting weights for your workouts for weight loss. And again, they're not for weight loss. That being said, When you lift weights and when you build lean muscle mass, I said earlier it was going to increase your metabolism, which it will, because the more lean muscle mass you have on your body, the higher your metabolism is going to be. So when talking about— again, the higher your metabolism is, the more calories your body burns. So when talking about creating an overall calorie deficit, this is going to help you even more create an overall calorie deficit for the long term, because again The more lean muscle mass you have, the more calories your body burns. So you can burn more calories throughout a period of time, not having to do hours and hours of cardio, because even when you're not working out, your basal metabolic rate, which is just how many calories your body burns at rest, is higher because you have more lean muscle mass. And so that will help you as well with workouts for weight loss. But again, your workouts should need— should not be Based around losing weight or burning calories, or the main purpose of them is not to lose weight. The main purpose of them is to build a strong body, you know, build stronger, more defined muscles, improve your bone density, increase your metabolism, uh, increase your mental health and improve your mental health as well by just feeling like a fucking badass. And so that is number one, why you should lift heavy shit. Now going to number 2, I'll keep this very brief, but again, I've kind of already alluded to this. Your nutrition is going to take care of your weight loss, of your fat loss. Your nutrition, not your workouts. Your workouts are just like a little cherry on top, a little eensy-beensy cherry on top. Don't worry about workouts. Your nutrition is going to take care of your weight loss because creating this overall calorie deficit, this overall energy, this negative energy balance equation, number one, it's It's easier to manipulate your overall energy intake than it is your energy output. Because again, your energy output is not going to be that much. Like I said earlier, it takes you 10 minutes to eat 1,000 calories. It takes you 2 hours to burn 1,000 calories. So that equation is never going to work out for you unless you're going to work out for 10 hours a day, which if you can do that, I don't know what the hell else you're doing in your life and I want to live your life. Your nutrition is going to be easier, uh, dictated and easier manipulated in order to lose weight. You need to be eating an overall calorie deficit. If you don't know how many calories to eat for your calorie deficit, feel free to head to the link there above. I'm going to link my entire free calorie calculator video here on YouTube. It's totally free. It will tell you how about how many calories— something's in my nose. Sorry. It will tell you about how many calories you should be eating in order to lose body fat. That will take care of your weight loss. Your nutrition will take care of your weight loss. Your workouts are meant for building your body up. This concept, this theory of you just trying to burn endless calories to create this calorie deficit and lose weight, it's going to backfire every single time. The math is never going to add up. Get it out of your head now, and I promise you, the sooner you get that out of your head, The quicker you're actually going to see weight loss progress. So that's number 2. Now, number 3, talking about protein. Eat adequate protein. Adequate protein, quote unquote, is around 1 gram of protein per pound of goal body weight. So if you wanna weigh about 150, try to get around 150 grams of protein. Give yourself a range. Let's say if yours is 150, try to get 1— 150 grams. 120 to 150 grams of protein per day, anywhere in between there. If you go over that, that's totally fine. You can never have too much protein, but try to get around 120 to 130— I'm sorry, 120 to 150 grams of protein per day. This will, number one, bleed into that lean muscle mass as well because protein is the only macronutrient that helps you build and retain lean muscle mass, which again is going to help increase your metabolism and it will help you look the way you want to look. I can't tell you how many clients I've had where they come to me, they under-eaten protein. We get them on a, we get them eating more protein, we get them on a proper strength training program. Those 2 things combined literally changes the way their body looks. So eat adequate protein. It is also going to help you stick to your overall calorie deficit because the more protein you eat, the more full you are, the more satisfied you are, the less hungry you are. If you're more full, more satisfied, less hungry, increasing metabolism, building lean muscle mass, you are going to be very efficient at losing weight. So protein is the 3rd most important thing here. And again, try to get around 1 gram of protein per pound of goal body weight. That is your goal body weight, about what you think you want to weigh. That's number 3. Number 4, cardio. Should you do cardio? Should you not do cardio? Here's what I'll say. Listen, who am I to tell you not to do something you enjoy doing, right? If you enjoy doing Zumba, if you enjoy doing the HIIT workouts, if you enjoy doing those things, who am I to tell you otherwise? I would keep doing them. If you like them, keep doing them. I have plenty of clients right now who, for example, we work out 3 times a week and they do a Zumba class 1 time and they hit the Peloton 1 time per week. Cool, they love it. My thing is just you have to balance the working out and the recovery, 'cause if you're under-recovering— I just recently did a video here on YouTube, I'll link that here above— but if you're under-recovering, that's why you would not be losing weight, because you're gonna have more cravings, you're gonna be more tired, more fatigue, less willpower, can't stick to your diet. All those things are gonna come up. So you just have to balance the two. I would say personally, strength train anywhere from 3 to 4 times a week. Do whatever cardio you enjoy doing one to two times a week, but use cardio as a tool for your heart health or for something you enjoy. Do not use it as a tool to help burn more calories because as we've already discussed, that theory is going to backfire every single time. Use it as a tool to again build yourself up, build your heart health, build your cardiovascular endurance, build your cardiovascular strength. Do it because you enjoy it. Do not do it. Because you need— you think you need to burn more calories during your workout. That is the last thing I want you thinking about. Personally, what 90% of my clients do, we work out 3 to 4 times a week with our strength training program, and then I tell them, hey, get 5,000 to 10,000 steps per day. That's it. That's it right there. And you— I mean, I'll put some pictures up here above, but all of my clients have seen tremendous progress doing just that. I promise you, a lot of people come to me and think, They need to work out more, more, more, more, more, more cardio, more, more weights, more whatever. More is not always better. Better is better. So I promise you, work out 3 to 4 times a week. If you want to throw in some of your cardio 1 to 2 times a week, get 5,000 to 10,000 steps per day. Let your nutrition take care of your weight loss. Consistently eat in a calorie deficit. And if you do that, I promise with my hearts of hearts, you are going to see tremendous progress. And so, One last note, if you need some help with creating a workout routine, 2 things for you. Number one, I'll link a video here above that can help you. Number 2, I'm gonna, I'm gonna link 52 totally free workouts here in the description of this video here below. So feel free to head there. It's literally, they're literally totally free. Everything I've told you thus far is totally free. So they're totally free. Go check them out, download them, rock them out. Um, totally, it would help you out a ton, I'm sure. Um, other than that, that is the main points of this video here today, guys. So again, Most people go wrong because they try to burn more calories and do a bunch of cardio. That is going to backfire every single time. It takes you 10 minutes to eat 1,000 calories. It takes you 2 hours to burn 1,000 calories. The math is never going to add up. And on top of that, I do not want you creating an unhealthy relationship with food. Stop worrying about how many calories your body burns. Start transitioning into strength training. Prioritize strength training, getting stronger, doing more reps, doing more sets, improving your form. Building your body up. Let your nutrition take care of the weight loss. Eat in a calorie deficit, eat adequate protein, and use cardio as a tool to improve, increase your heart health, your cardiovascular health, your cardiovascular endurance. And if you still enjoy doing something, do it, but just make sure you do work in a strength training program as well. All right? Any questions, any concerns, drop them below, guys. If you liked the video, feel free to give it a thumbs up, subscribe to the channel, and click that little bell notification to get notified when new videos come out. All right, we will talk soon. Thank you for watching.