➢🔔Book a COACHING Call: tinyurl.com/DrMikeCoaching
Institute of Human Anatomy: tinyurl.com/Institute-of-Human...
FOLLOW ME ON INSTAGRAM
▶Instagram: / doctormike.eth
** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **
Absolutely incredible video ❤
Thank you Ali, means a lot coming from you!
😂😂😂😂😂
Modality: Incline Treadmill or EFX or Stairmaster Phase 1: Week 1: 8K steps and No formal cardio Week 2: 8.5k steps and 3 Sessions of 15 min Week 3: 9.5k steps and 3 Sessions of 20 min Week 4: 10 k steps and 3 Sessions of 25 min Phase 2: Week 5: 10.5 k steps and 4 Sessions of 30 min Week 6: 11 k steps and 4 Sessions of 30 min Week 7: 11.5 k steps and 4 Sessions of 30 min Week 8: 12 k steps and 4 Sessions of 30 min Phase 3: Week 9: 12.5 k steps and 5 Sessions of 35 min Week 10: 13 k steps and 5 Sessions of 45 min Week 11: 13.5 k steps and 5 Sessions of 45 min Week 12: 14 k steps and 6 Sessions of 45 min Phase 4: Week 13: 14.5 k steps and 7 Sessions of 45 min Week 14: 15 k steps and 7 Sessions of 60 min
Nice bro...
thx!
Thank you
is it everyday of the week? the sesions of 15min 20min ect are they formal cardio or informal. Tnx
Should we get those steps everyday and throughout the day or in one sitting?
Heres a few tricks I've found to up my step game. 1. Choose to park at the back of the lot for additional steps and quicker parking. Despite initial concerns about time, finding a spot is often faster due to fewer cars. This also simplifies departure as remembering your spot becomes easier. 2. Incorporate short walks after meals to aid digestion and boost step count by 500 to 1000 steps. This simple habit promotes a healthier metabolic response and keeps you active throughout the day. 3. Kick off your mornings with a brisk 10-minute walk. Not only does this energize you and add to your step count early on, but it also exposes you to sunlight, which helps regulate your circadian rhythm, improves mood, and reduces the risk of depression. By integrating these small changes into your routine, achieving 10k steps a day becomes a manageable goal.
Thank you for your list, especially #3. I suffer from winter blues and want to see if this will help drive me out of bed. The pandemic was great for me for walking. I desired to get out, and there were fewer cars on the road, making the morning air 1000 times fresher than ever. Since the end of the pandemic (for which I am grateful), I have definitely noticed a difference in air quality again (for the worse).
Best piece of advice soo far ❤
Oh wow i will do this. Thank you
I am no medical or athletic training professional, but I learned probably 20 years ago that walking at a good pace is one of the best things you can do for your body as far as controlling your weight. I used to get laughed at when I had friends out there sprinting jogging doing everything else and I would just walk for an hour a day. They all had beer bellies, etc., and I was the leanest of the group by far.
Learned this too about 6 years ago due to the transportation availability (or lack there of) in the city i was living and i was no joke walking a Minimum of 1-2h a day. Life changed and got a remote working job put on a stupid amount of weight. Its only when I realized It was probably the walking that did all the heavy lifting that things went back to normal. Walking is VERY slept on.
I really really appreciate how you shared this information for FREE! You didn't go through a long tirade and got straight to the deal! I never believed this foe over 3 decades until I started following it 18 months ago. I only wish I knew this in my 20s-30s and 40s
I was wondering why a cardio routine required 22 minutes to explain. I was expecting a drawn out explanation for something simple like most other KZheadrs tend to do. But I was wrong, very informative video, and glad I have the attention span to pay attention and watch it. I may not be able to stick to this exact routine because my life schedule is a bit awkward, but I’ll try and implement as best as I can. Hoping to get some decent results. Thanks for the video!
I'll be following your cardio routine from now on. I usually do not stick around for long videos but this was worth it. I needed this. Thank you
Best video I have seen in a very long time with a very clear explaination as to the amount and how to ensure that you get it in. Currently 15k steps, 2 x 20 mins a day cardio sessions for variety
OMG 💪🏾 Dr. MIKE, the way U have put this information together is what we all need! 💯 % Brilliant!
This Mike is one of the best most down to earth trainers on KZhead....NO BS, NO Machismo....just a good advice guy!!....and I feel like he would also be a good friend! LOL! Great Stuff!!! Keep Rockin on Mikey Diamonds...your GOLD!
💯
I agree
Plus he’s handsome
And he's a medical doctor who actually understands biochemistry
By far-One of the best videos I’ve seen. Very informative. Thx!
Always followed you for years now - you are one of the most accurate and opened expert in this field I’ve come across in almost 5 years now. Thank you! 👍👍👍👍👍
I'm a 67 yo woman who is going to try this routine. Will comment back in the future. Im excited to start this now! Thank you so much!
Start start👍👍
Good luck on your journey
Respect
Let us know how it goes!
Curious
Congrats on going Pro Doc! All your hard work, diligence, discipline and resilience paid off. What an inspiration for me! 💪
Best REALISTIC AND DATA DRIVEN fitness video I've seen so far on KZhead! 👍🏻👏🏼💪🏼 EXCELLENT JOB DOC!
One of the best and most reliable nutritional channels on KZhead!! Thanks a lot for all the detailed information you’re providing us 🙏🏻🙏🏻
I almost follow exactly your propositions around my cardio. I´m unable to do running or anything with high impact an my feet (I broke my left Heifer's leg/ankle multible times 10 years ago) but walking in the right shoes is perfekt for me. I started with 6km (around 8000steps) a day in my first week and I increast this number to 10 km (around 12000 steps) a day now in week 5. And i walk in a speed of around 6-7km/h in real nature, I have the time and I like it very much. Also there are always some uphill and downhill parts on my path. Walking is the true gamechanger for fatlos! Thank you for your content!
personal notes: week 1 - daily 8'000 steps week 2 - daily 8'500 steps + 3 x 15 min. incline week 3 - daily 9'500 steps + 3 x 20 min. incline week 4 - daily 10'000 steps + 3 x 25 min. incline week 5 - daily 10'500 steps + 4 x 30 min. incline week 6 - daily 11'000 steps + 4 x 30 min. incline week 7 - daily 11'500 steps + 4 x 30 min. incline week 8 - daily 12'000 steps + 4 x 30 min. incline week 9 - daily 12'500 steps + 5 x 35 min. incline week 10 - daily 13'000 steps + 5 x 45 min. incline week 11 - daily 13'500 steps + 5 x 45 min. incline week 12 - daily 14'000 steps + 6 x 45 min. incline week 13 - daily 14'500 steps + 7 x 45 min. incline week 14 - daily 15'000 steps + 7 x 60 min. incline week 15 - daily 15'500 steps + 7 x 60 min. incline week 16 - daily 16'000 steps + 7 x 60 min. incline update: i'm in week 5 and the results are astonishing. my veins are popping out and i'm down 3kgs update 2: Week 7 - i went sick for a whole week 6. remained stuck. update 3: week 10 now. 45 minutes 5 times a week is a whole new level - since then i went down 5 kgs.
Thanks for this!!!!
Thanks lol
Thank you! Doing gods work
Thank you, hope you’re feeling better
Thank you
This was the best advice I ever received from a trainer, plus I could understand and retain the information. Thanks 👏🏽
Great info, glad I came across your channel, just started a bit of weight training and now I’ll add the cardio! Cheers 👍🏼
I love the four parts you outline. Its the EXACT 4 parts taught in the Army. FITT Factors Frequency Intensity Type Time
Great video...very informative and based on science 👍 You are a very diligent guy always improve our health related database ❤
I just stumbled upon this video. You had me at professional NATURAL bodybuilder. Look forward to learning about your regiment.
“Sustainably” this view point is key!
This man here stands upto his name - Diamond !! thank you for this , its unbelievable how you are giving all these info for free. thanks a ton!
Thank you for the knowledge Dr. Diamonds 🙏🏽
Hello @doctormikediamonds you may not see this but I started this program March 5, 2024. As of April 3, 2024 I went from 210lbs to 204lbs. And not tired afterwards. Thank you for this!
I have been watching your content even though I am not your target audience and I have started to implement your general advice of walking more everyday. I am considering using this plan of the stages of increasing walking and working out to see if I can also experience a similar transformation. Thank you for the amazing content!
As a coach myself I find recommendations to these types of longer videos are so important it’s filled with helpful and well thought/ spoken points and information. No idea why it’s a complaint.
I really appreciate the valuable information you're sharing. Thanks dr 💪🏾😎
I was just diagnosed with an extensive DVT from my pelvis to popliteal. I just watched this and it is being started immediately. I am not going to let this clot define me. Perfect timing!
Got a walking pad several months ago and I freaking love this thing...walk for 2-3 hours a day while working and I get 13-18K steps a day
How do you keep any weight on lol
I do this too and it has been a gamechanger for me. I'm walking like 15-18k steps while working and a little more in the evening to make it 20k. Never thought I could cut on 3000 calories a day lol
I did, too, but I can't walk continuously while working, but for at least a few hours
@@ellec1009 it took some practice...at first I started at a slow speed like 1.4 mph and then as I got better just kept increasing. Now up to 2.6 mph and can still work and type fine most of the time...hit the Cape Lock randomly too much still but it's better than before. I typed all this out while walking 😂
@@travisn346I thought the same thing but it’s only because I have built so much muscle doing this much cardio on top of the strength training and muscle I’ve built I would be stick thin. Someone with less muscle mass isn’t burning as much throughout the day so longer cardio wouldn’t burn off as much.
I've been exceptionally frustrated in my ups and downs with my hidden athletic build. I've always worked with HIIT, thinking harder was better but always hit burnout. Thanks for this simple breakdown, I'm going to give it a go.
i am 5ft 8 inches and 32 years old. From April 2023 to January 2024 i went from 226lbs to 144lbs. I used to weigh my food etc years ago when i used to train before i got into an unfortunate accident. Ate my life away during rehab and when i decided i do not like how i feel walking up my staircase i decided to return to my dieting etc. This time i did not have to count calories into an app etc because i maintained my knowledge on foods and was able to eyeball 2200 calories, 2000 calories and 1800 calories.. roughly.. what helped me lose fat while maintaining my strength was what is in this video... formal and informal cardio. I am not going to put false info here so on one lift i did lose strength which was the deadlift. I went from a 300lb deadlift to 265-270lbs.. Reason being is because mass moves mass. Just keep your steps up folks, add more veges and less rice.. Rice is not bad lol just an example of mindful substitutes on your fat loss journey. At this current date i am 150lbs after 4 weeks of eating at maintenance with some junk food here or there.. Mostly water weight and muscle glycogen as my physique measures the same most days... Reason for this is to get my body accustom to my newly desired baseline weight. After a fat loss diet your body is prime to put on body fat so just be mindful while you slowly increase those calories.
I freaking love Zoodles...I take two medium zucchinis, spiralizer them and add chicken and some Parmesan cheese and Sriracha...amazingly good
What about carb cravings?! How did you that after eating a history of eating junk food? That's my struggle right now.
@@MrXrisd01 carb cravings can be a sign of an unhealthy gut microbiomes, specifically in relation to Candida Albicans overgrowth. Since they feed off carbs, they will try and force you to eat more of them. I'd suggest getting some kefir(water/milk or both) grains, fermenting your own kefir and taking a little of that daily. You have to make the choice not to give in, once you get thru the first few days they will start to subside. In addition, carb cravings can be a sign of lack of sleep or poor sleep, as the body is trying to produce more serotonin, which carbs help with. If you aren't sleeping 7-8 hours a day, that should be your first starting point.
@@matterman2003 Thank you Sir! I will incorporate this.
So you lost 80 pounds??
This is a great video, thank you for being direct and to the point! Zone 2 training has changed my fitness & mental health for the better
hi dr. Mike great video! super informative, thanks for making it easy to absorb and follow!
Excellent presentation! I am 56 yrs old and am fairly active. However I will try this structured approach to reduce belly fat. Thank you for your candid and direct advice.
Amazing content! Yes, I have subscribed!!!!! What a great structured program.
High intensity cardio has changed my game. In 6 months I went down 3 sizes (from size 40 US to size 36). Intermittent fasting and cardio helped. I do an hour & 5 minutes 2 to 3 times a week. These videos are a big help.
Great one, love treadmill with max incline, watching articles on phone without wasting time
Awesome video! Thank you for all of the information you have provided 😊.
The details with which you explain is incredible. Thanks for the video❤
Thank you !!! This is the best video on youtube Ive learned so much. Now I know I can do this and everyone too I appreciate all your videos
You are so welcome!
@@DoctorMikeDiamondsThis is effective for weight loss? I have 12 pounds to lose by end of May?
Im 48 now and HAVE to get my life together .. I’m definitely going to start this today! Time to challenge myself above and beyond 👏🏾💪🏾
Thank you so much! This very informative and helpful!
This video and plan makes a LOT of sense to me. I have just started to get back to the gym for 1 month now and have noticed after a short warm up my HR is anywhere from 130 to 150 for majority of the workout. I want to follow this 14 week plan and will report back on how I do. This is totally doable for me, makes sense and I'm excited to try!
that was a excellent video. I had just retired from the military a couple days ago and I am also a police officer in the Los Angeles area and I used to be a personal trainer 15 years ago till I got injured on the military deployment now I am trying to get back into my routine and this was excellent information please continue with the excellent job. I wish I can talk to you directly.
Thank you for the great advices! Really helpful! I am a runner and trying to get faster by keeping easy runs at lower HR. I plan to use a variation of the recommended schedule.
WHOA, this is amazing! Thanks for sharing. 👍
This information is gold. Thank you!!
Thank you! This is really going to help my cardio routine.
Thanks for the video! Definitely going to implement a lot of this into my life routine!
I am 40 and starting at 30%. I will give a feed back as well at the end ! Thanks Doc
Dr Mike this very informative. Thank you 🙌🏾
Total Shape took a look at these techniques and approved. This gives credibility to me. Really like this emphasis on cardio for weight loss. Weight loss is what people are looking for!
You are so excellent. I’m so glad I found your channel.❤
As always you always make the great content 🎉
One of my favourite tracks with two of my favourite artists. Still gives me chills too at that point. Jay is smooth and has swagger. Em is sharper, more intense.
Great video amazing thanks 😊. I am a zwifter level 30 cycling, level 4 running 😊, category D.😊started my second year today 😊
Great video Mike and congratulation on the Natural Pro Card.
So happy you covered elliptical. I have a walking pad in my office…. But at the gym…. The elliptical is my go-to at 120-135 ❤ bpm at 6.2 mph at low level 3 and i can cover 3 miles in 28 minutes. Its refreshing and a lot more fun than walking at 3.2-3.5 mph for 60 minutes for same step results!!! This way i get home and have just 2 easy miles left 🎉
How does the elliptical show the mileage? How do you know it is 6.2 mph, asking because I want to start doing the Elliptical.
@@sanjam11 Depends on the machine. A lot of them will show your rate and distance covered on the digital readout. They were designed for a single rotation to cover a specific distance, and it calculates how "fast" you're going based on that. This might not translate into the same distance covered on the sidewalk when you employ the same movements, but the approximation is good enough to track your progress over time to see your own improvement.
I agree, the elliptical is my favorite because I have flat feet and the treadmill ends up causing foot pain if I stay on too long. 😭
I have been looking for a video like this for so long. Thank you so much ,this with informative. I understand everything so much better Now
Zone 2 baby!! Great stuff! Thank you!!
Heart rate 120-140, cardio after weights…got it! 📝 Loved the video, straight to the point. Thank you!!
@Doctor Mike - how do you pages off this program without gaining back the fat? Thanks so much for this video and the time you put into it. Amazing
Best explanation ever mate , keep it up.
Just purchased my Walking Pad thanks to you Dr. Mike 👍💪 Absolutely Fantastic Thank You!!!
Which one you got and how is it working out?
Came here cause of Ali, and he was not wrong, this is a goldmine of a video. Definitely going to start implementing the cardio regimen into my fitness!
Great video thank you Has answered some questions I needed answered thanks again.
You got my attention at "cheescake while..."
The main thing is " Hard Work" . Lost 109lbs over 7 yrs. Intermittent fasting and Long cardio sessions 70-80% (keeps injuries down) of Max HR. I started running Ultra Marathons and training for these is complete Zone 2. This is an awesome video. Great info.
Thanks for the info, will be very useful! Though I still like to push my heart rate sometimes for my heart’s health.
Such an amazing video! Gonna give it a try and come back to share my experience!
Way to go Doc, that's excellent!
Great video Mike 👏🏼
Such good advice. Subbed.
Great explanations as usual. Superb KZhead page Dr. Mike. I am GRATEFUL.
Best information, you just make my weight loss journey interesting. Will update you soon
I wish these videos had time stamps, it’s inconvenient to sit and listen thru the whole vidoe
I just underwent a bariatric procedure and was looking for some cardio goals. This makes me excited! I was taking notes and watched this video 3 times. Did I miss week 8? Please advise. Thank you
I am 63 years old, even though my weight is normal but my fat loss is as high as 20-25% for so long no matter how much I try to exercise and diet. I will try this approach and see the progress. Thanks so much Dr. Mike for your sharing.
Much thanks for this! 🔥
As my GP and dietician advised me not to run but just walk I decided 50 days ago to join a gym. Except for 10 days when I had a heavy cold and/or the gym was closed for renovation I walked every day 1 hour on the tread mill, no incline, at 5 km per hour. It is a small 8,000+ steps and my daily total is an easy 10,000+ steps. It feels like an easy maintainable exercise which does not impact my knees or soles of my feet. I lost 9 kilos during that period. I just started to slowly change my diet following some of the diet plan I found in Mike's videos and the videos of Sten Ekberg. Walking on the tread mill can be very boring, I discovered that three sessions of 20 minutes and watching 20 minute videos of my favorite KZhead channels works best for me. As spring is around the corner I will probably walk to my office which is only an half hour walk. I feel very confident that I will reach my target at the end of the 3rd month.
Congratulations on your win 😊
I’m ready for the gym!! Adding this to my 5 -6 day plan
Use this comment as a place holder! We’re all in this together! Everyone doing this comment now & come back when you’re seeing results! I dropped 20lbs in the last 2 weeks & got 60 more to go!! Currently 265
I enjoyed this information but I just need a little motivation at 57 yrs it's not as easy. I am doing so nature exercise walking up a rather steep hill 2 to 3 days a week but I just need the motivation. Keep up the good work Dr. Mike
How amazed I was seeing confirmation in everything I am currently doing😮🎉 lets go!!!
Thank you for posting this.
You're most welcome!
I’m definitely gonna do this. Thanks Doc
Kettlebells are also a nice choise for both weight training and doing cardio at the same time , it is so easy to maintain 140-150 bpm with them as well.
Don’t you need to maintain a lower heart rate with this program?
Thx alot great info! New sub!!!
Wow. I initially started watching this video on the KZhead homepage as a preview but after two minutes and I had to expand the entire video. I’ve been on a fitness journey for many years and I’ve seen my body go from two ends of the extrems, but I just want to be healthy at this point and something sustainable. Today Sunday, March 17 I will be starting week one. I will come back and update this comment as I go. I will also be implementing keto and intermittent fasting as I have two weddings in two big events to attend all by August T -20 weeks 🎉
Week 1- started starting with keto but had planned events and ended the week with Dirty Keto. 152 P, 160f,20c. I did 8k steps 5 days two days I only got around 5k. No weight training. Week 1 SW, 267. EW 263 Week of 3/25 plan- 8.5k steps, 15 min stair master , legs weight training for about 45 min- hour. Be back next week
Missed a few weeks but it’s the last week of phase 1- a few updates Been doing g a 16/8 IF/ Keto 152P/ 25c/ 160F Down 9 pounds. Here’s the truth. I hit my target steps about 6/7 days a week this entire month, did two formal cardio in week 2, none in week 3 and finishing my 3 session of formal cardio today and tomorrow. Hoping to lose 10 pounds a month but giving myself grace as my ladies menstrual just came so I’m bloated. Cheers to phase 2!
This is motivational and I’m going to implement these techniques in my journey!
Thank you. I am going to try this.
Loved this video - as I am a post menopausal woman I am not aiming to be extremely shredded, just mobile & healthy - the weight loss is slow - combining 3 x strength based workouts a week, a step count between 10 - 14k per day (depending upon deficit or bulk) which are 5 to 8km walks, and what you call formal cardio on gym days 3 x per week (mainly backwards treadmill walking on an incline x 2 for 15mins for knee health + 1 session of 3min intervals on a stair climber x 5 to get 15mins) - I am trying to increase my formal cardio slowly as I really do not enjoy it at all. Feel I am reasonably consistent regarding activity, and of course keeping to a calorie deficit is a priority. But I am a very average 59yr old just going a day at a time.
dude I feel like I should pay for this info, thank you very much for sharing it you are an amazing person
Awesome video! Thank you!❤
Love it. I used this method. It works. Thanks a ton.
Thank you… I will definitely try this. I shared it with my partner… is everyday inclusive of weekends? Do you get to have any rest days?