Keto Advanced a treadmill um explosive runs and sprints are also very good and it's especially true for for women and people with low metabolism weights and resistance training is something that almost everyone can do running is a highly specialized skill and a lot of people get hurt doing it because they think all you got to do is just show up and start running or jogging they have foot imbalances and ankle mobility issues and hip issues and you end up really hurting yourself more than helping and we definitely don't want that but weights you can start out very low and just slowly increase it over time and you'll improve and you'll get better so i always tell people lift weights to burn calories it is true it's still not a whole lot of calories but it's definitely a significant amount of calories and can help you with your your weight loss goals so weight training versus cardio this question always comes up a lot at this talk so i decided to make a slide for it anyone can lift weight not everyone can run or swim so that's one thing i always tell people i mean you reach down and pick things up every day or you lift things over your head every day the one thing that's really nice about weight training is it increases your bmr for every one pound of muscle that you put on you burn about 60 calories more a day so if you put on about five pounds you're looking at about 300 calories a day more that you could eat or increases your bmr by 300 more kilocals it obviously improves your strength and improves your mobility improves your quality of life improves your body composition you're
The provided text is an excerpt from a discussion, likely a health or fitness talk, focusing on exercise for weight loss and overall health, with a strong emphasis on the benefits of weight training over cardio, particularly running. The product "Keto Advanced" mentioned at the beginning seems unrelated to the content of the advice provided and is likely a leftover from an advertisement or a different part of the presentation.
Here's a breakdown of the key points and arguments made in the excerpt:
1. Exercise Recommendations (General):
Treadmill, Explosive Runs, Sprints: Mentioned as "very good," especially for women and people with low metabolism. This suggests High-Intensity Interval Training (HIIT) or short bursts of intense effort.
2. Focus on Weights and Resistance Training:
Universal Applicability: The core argument is that "weights and resistance training is something that almost everyone can do."
Running as a Specialized Skill: Contrasts weight training with running, which is described as a "highly specialized skill." The speaker warns that many people get hurt running because they lack proper form, have "foot imbalances and ankle mobility issues and hip issues," leading to injury rather than benefit.
Progressive Overload: Highlights that with weights, one can "start out very low and just slowly increase it over time," leading to consistent improvement.
Calorie Burn: While acknowledging it's "still not a whole lot of calories," weightlifting is said to burn a "significant amount of calories" that can aid weight loss goals.
3. Weight Training vs. Cardio (Specific Comparison):
Accessibility: "Anyone can lift weight, not everyone can run or swim." This reinforces the idea that weight training is more universally accessible and less prone to injury when started correctly. The speaker relates it to daily activities: "you reach down and pick things up every day or you lift things over your head every day."
Increased Basal Metabolic Rate (BMR): This is presented as a major advantage. The speaker claims that "for every one pound of muscle that you put on you burn about 60 calories more a day." Therefore, putting on five pounds of muscle could lead to burning "about 300 calories a day more."
Note: The 60 calories/pound of muscle figure is a commonly cited, though sometimes debated, estimate. More conservative estimates might be closer to 6-10 calories per pound at rest, but the increase in overall activity (NEAT) and the metabolic cost of maintaining muscle can contribute to a higher overall daily burn. Regardless, the principle that increased muscle mass boosts metabolism is correct.
Other Benefits: Weight training also "improves your strength and improves your mobility improves your quality of life improves your body composition."
Overall Message:The speaker strongly advocates for weight training as a superior and more accessible form of exercise for most people, especially for those looking to lose weight and improve overall health. The primary reasons cited are its lower risk of injury compared to running, its ability to be progressively scaled for all fitness levels, and its significant
