Mind Pump: Raw Fitness Truth - 2877: The Best Workout Strategy If You Want to Lose Weight (Step by Step)

Episode Date: June 11, 2026

In this episode the guys break down the best workout strategy for people who want to lose weight and keep it off — and why most people are going about it completely backwards. They cover why strength training beats cardio for fat loss head to head, how to structure your training as a full body split or 1–2 lifts per day, why compound movements are the only ones that matter at this stage, hitting 8,000 steps through lifestyle rather than scheduled cardio, and simple diet steps that create a natural calorie deficit without counting calories. MAPS Summer Sale — https://mapsfitnessproducts.com Code: SUMMER40 — 40% off everything (programs, bundles, mods & guides) — June 1–14 only   SPONSORS LMNT (electrolytes) — https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase — no code needed. 1,000mg sodium per serving, no sugar, no artificial sweeteners. No-questions-asked refunds on all orders. LINKS Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 1:55 - New study: Strength training vs. cardio vs. no exercise — who lost the most fat? 5:40 - Why cardio burns more calories but strength training burns more fat 9:27 - Why the scale moves faster with cardio — and why that's actually a trap 13:17 - Full body split or 1–2 lifts per day — which approach works best 15:07 - Compound lifts only — why isolation exercises don't move the needle here 20:41 - 8,000 steps a day — why lifestyle movement beats scheduled cardio 24:40 - Diet steps: whole foods, protein first, eat when hungry, half to one gallon of water  

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Visit night and day decor.com or call 647-360-6151. That's night and day, day, decor.com. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the top downloaded fitness health and entertainment podcast in the world. This is Mind Pump. Today's episode we talk about the best workout for people who want to lose weight.

We break it down very simple. A few steps. follow what we say, it will work. Now, this episode is brought to you by one of our sponsors, Element. This is an electrolyte powder that you add to your water. There's no artificial sweeteners. There's no sugar. And it's got the right amount of sodium.

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All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at Mindpumpstor.com. I'm talking right now. Hit pause. Head on over to Mindpumpstor.com. That's it. Enjoy the rest of the show. All right. we're going to talk about the best workout strategies for those of you that want to lose body fat.

If you're overweight and you need some help, listen up. We're going to fix it for you. Let's go. You shared a study earlier. I did. New. Was that new? It was done in 2026.

I can pull it up. Okay. So it is a new study. Publish, I should say, in 2020. Okay. And what they did in the study. And this just backs up what we've seen in other studies, comparing fitness strategies for fitness strategies for weight loss, for fat loss.

And here's what they found in this study. So I'm going to pull it up here. And you can get this on PubMed. So you can actually find this. So what they did is they took 304 adults. Okay. And there were three categories. All of them followed a low calorie diet.

So they were all eating in a way that would induce weight loss, right? They're all eating in what's called a calorie deficit. Some of them did strength training. Some of them did just cardiovascular exercise. and then some of them did no exercise. Okay, so you had strength training group, cardio group, no exercise group. The weight loss, now obviously,

we would expect the exercise group to do the best or the two exercise groups to do better than the group that did no exercise. I don't think that's a shock or a surprise anybody. So the real interesting part here is to look at, well, which form of exercise was more effective? The strength training group and the cardio group both lost roughly the same amount of weight.

Okay, so weight on the scale went down roughly the same. But that's not where it gets interesting. When they looked at the kind of weight that they lost, the strength training group lost the most body fat. And they gained a little bit of muscle. The group that did, the cardio lost the same amount of weight, but they lost some muscle along with it. So they didn't build muscle.

They lost some muscle. So when it comes to pure body fat loss, Strength training is the best form of exercise. Which is, we have been touting this for a long time. That's right. It's always great for when these studies come out just to back up what we've been saying for a long time. Did the study break down the exact protocol of each? Nope.

It didn't. Just said these people did cardio. Yeah, too. I mean, sometimes when they pit those together, you see how cardio like burns more calories versus like, you know, strength training. And then, yeah, and they try to like use that angle. It does. So if you're not familiar with this, you know, this is kind of widely known

that cardio burns a lot of calories. It really does. Like running for an hour on a treadmill will always burn more calories than a traditional strength training workout. It just burns more calories. You know what it does, though, Sal? Because I like to talk about this also.

But it doesn't burn that much more. It burns more. And it's one of the highest ways you can burn calories in an hour would be to go for run. Running. Running. Running. In a session.

But it's not like you don't burn anything lifting weights. No. So a good example is you're probably on a normal run. We're not having crazy intensity. Five, maybe 600 calories in that hour running. Strength training is 300. Yeah. So it sounds like a lot when you say double.

Right. Yeah. But it's like 300 calories is not a huge number. No, it's not. I mean, you could drink a soda or two and cover that. Yeah. That's, there's that point. Here's the other point.

The other point is it's not the calorie burn that we want to look at when we're looking at exercise. We want to look at what adaptations it induces. Now, the adaptations from cardio are to improve your stamina and your endurance. The adaptations for strength training are to make you stronger. Everybody knows that, right? If you lift weights and you do it in a traditional way, right? You do a set, you rest. You do a set, you rest.

You get stronger. if you get an elliptical or a treadmill or a rower and you do your workout over time you build more stamina and endurance. And you do burn a little bit more calories. Well, why is it then that the strength training causes more fat loss? Well, here's why. Anytime you cut your calories below what you're burning, this is what a calorie deficit is, your body will always try to learn to burn the amount of calories you're taking in.

It's called metabolic adaptation. In other words, your metabolic rate, for lack of a better term, it's more complex than this, slows down. So if you're burning 3,000 calories a day and you're eating 2,000 calories a day, your body is really trying to figure out how to burn only 2,000 calories a day because if you're in a perpetual calorie deficit,

you'll die. So your body's always trying to adapt. One of the ways that it can do this is by pairing muscle down because muscle burns just more calories through movement, at rest. It's much more calorically expensive. Strength training sends a signal

that says keep the muscle. We need the muscle. We need the strength. Cardiovascular exercise, although it uses your muscles, you don't need lots of muscle. You don't need lots of muscle to have lots of endurance. You just need good energy systems. You just need stamina.

Strength requires larger, thicker muscle fibers. And so what you see with strength training when this is the focus is fat loss. When the focus of your workout is cardio, you see fat and muscle loss. as a result. So for purefuss. That's right.

Now, if someone may be listening, I say, well, I don't really care. If I lose some muscle, I just need to lose a bunch of weight. There's some negative effects that come from losing muscle. Well, yes, slowing the metabolism down. That's right. So now further weight loss,

aside from getting weaker. Yes. Besides the fact that you may get weaker, more fragile and that kind of stuff, even if that's not necessarily a concern for you, it makes future weight loss more difficult because you have a metabolic rate now. that is slower.

And to maintain your new weight loss will be more difficult. So more body fat is lost with strength training. You might even build a little bit of muscle like in this group. It was a tiny bit, but in comparison to the group that did cardio,

it was significant because they lost muscle. But you've also maintained a metabolic rate that's a bit higher because of the muscle. So it just sets you up for something that's far more sustainable. What's your guess on the protocol? Like you think they did three hours a week of cardio, three hours of strength training or something like that

and then compared it after six to 12 weeks or whatever. I don't know, but that's a good question, but I will say this. When you're doing cardiovascular training versus strength training, if you're looking at the adaptation, one build endurance, one build strength, the time required to gain a great adaptation from strength training is less

than the time that is required to gain great adaptation from cardio. That's why I think they did the same amount of time, though. Yeah. Because they got, because the straight training still lost weight also. Yeah. Right. Well, they're all in a calorie deficit. That's the thing.

They're diet. So that was controlled. Yeah. So diet was controlled. Everybody was in a calorie deficit. It wasn't like they were just working out. Everybody was in, the study says hypo caloric intake. So everybody was in a deficit.

It was just which form of exercise is going to produce a better result. And it was strength training, hands down. And we know this. We know this as coaches and trainers. We've been communicating this forever. That if your goal, is to lose body fat and your goal is to not get your metabolism to slow down as much and your goal is to sustain that weight loss, then your focus should be strength training. Now, what I would

like to see, what I would have loved to see in a study like this, but you see in other studies, is the weight loss looks different in terms of how quickly you experience weight loss or fat loss in strength training versus cardio. It's more of a snowball effect with strength training, whereas with cardio, it happens a little faster than a plateau's almost immediate, a little bit faster because of the metabolic adaptation. It's the opposite of each other. I mean, that's what like, which is why I think some of people get stuck in the trap of doing cardio because cardio seems to send the quicker message on the scale.

That's right. So if I'm obsessed with just getting my scale weight down, putting myself in a calorie deficit and burning as much as I can every day, we'll send, we'll send that scale down faster than strength training will three days a week. In other words, and this is just an example. So this is not like, you know, this is not what would happen. but I'm just to illustrate a point, if you had two groups of people both trying to lose 20 pounds,

the cardio group, and both of them being a calorie deficit, the cardio group would lose 10 pounds on the scale faster than the strength training group. But that's because they would lose muscle. But the group to lose the 20 pounds from body fat only, strength training. So the form of exercise that you should focus on is strength training if your goal is to lose weight or lose body fat.

That's the one right time. I think, I mean, the point that I made too about the calories, I think we just, we overestimate how valuable a couple extra hundred calories of burning is to be a weight loss pool too. It's just not that huge of a difference because we act as if cardio is the one that's burning and when you lift weights, you're not burning. It's like, well, you're still burning calories too. In fact, you're burning quite a bit of calories.

I mean, I'd argue that the weight lifting is probably three, four hundred and the cardio's five, six hundred. That's nominal. Even if it was double, even if it was double or triple. Exactly. Even if it was double, which was the original number. I said, which I think is was totally conservative for strain training being only 300. And on the high end, 600 calories burn on a treadmill. An additional two or 300 calories burned a day is great when it's your metabolism that's

doing the work. Yeah. When it's you doing the work to burn the calories, it's a lot of work, you guys. It takes a lot of movement, a lot of work. That's right. And your body learns how to burn less calories with movement over time. Which means you've got to continually ramp that up or continually cut. That's right.

And then you end up in this place where let's say you disciplined yourself to drop that 30 pounds on the scale. But what it ends up looking like is more activity, less food, more activity, less food, all the way to that 30 pounds. And then you're like, well, I'll just figure out what to do afterwards. But then you're at a place where you're only eating 500 calories and you're running every single day for an hour. And it's like, how sustainable is that?

That's right. It's not sustainable. And then what inevitably happens to so many people is this massive rebound. It's the throwing up the hands of F this. Because what happens is we need to lose. say 50 or 60, we drop the 30, let's say, and then the hard plateau comes. And then the, you feel like what a waste of time. Yeah, then you go, what a effort. I am miserable. I am sweating my balls off every single day. I'm starving myself. All did not reach my goal. I'm,

I was happier, heavier. That's right. And I think that's where what happens to a lot of clients is they get to a place. They're like, you know what? I just, I'll, I'll just, I'll be overweight. I'd rather be overweight and eating whatever I want than struggling to get to half my whole. Right. And here's what that study didn't show because they were hypocaloric the whole time is through strength training, you can positively induce metabolic adaptation,

meaning you can cause your metabolism to burn more calories through the addition of strength training, which induces muscle gain. So it actually sets you up a little bit. And we see this all time with the clients that we have here at mind pump. So let's get a little deeper. strength trains the focus, well, what does that workout look like then?

Do I just go in the gym and just do a bunch of exercises? Do I follow a bodybuilding routine that I find online? No, here's what gets people the best results typically, especially people in this category. So when we say people who want to lose weight, it's like 30 pounds or more, this is your goal. There's two really effective ways to approach strength training. One is to do what's called a full body split. What that means is two days a week, maybe. Maybe three, but not necessary.

Two is plenty. You're in the gym and you're training your whole body. I mean, you're doing an exercise per major muscle group. So I have a leg exercise, a chest, the back, of shoulders, arms, and some core. And then I'm done. This is more effective on a long-term basis than what are called body parts split type routines. Where today I'm going in chest, tomorrow I'm doing back. Next day I'm doing shoulders, that type of deal.

So that's option one. Option one, two days a week, full body. Here's option two. I love option two. I love this one the most. You do one or two exercises a day. So instead of going to the gym or working out two days a week for 45 minutes each time, you're doing one or two exercises every single day and you're doing it for maybe three sets and then you're done. Now, both of them are similar in terms of total volume, you know, the same exercises, same reps, all that stuff. It's just in my experience that a little bit every day seems to result and better results for people because if you miss a workout, you only miss one or two exercises. There's less barriers in the way of that.

And I think a lot of the times, you know, the pushback is really like it's the timing of it or I can't fit that in the schedule for today. And to account for that two exercise workout routine is pretty consistently an easy thing to handle for people. Now, the key to the one to two lifts per day is that these are big gross motor movement. So it's important to note that because if you did, you know, two lifts a day every day and the lifts were lateral raises and bicep curls and trisciplines and tricep push downs and rear delt fly and like, you know, calf raises, like if those are your choices, we're not going to move the needle very much. Yes.

But if you're doing these big, you know, squat, deadlift, overhead press, you know, hip press, Rich press, rows, like pull up. Like these movements, big bang for your buck movements, and you will really move the, you know, you know, having this conversation today, I just this Kim crossed my feed, meant to bring it up in our quaw.

Ask you guys if you guys had seen. You guys, I think we all follow him. Young man weighs, he used to weigh almost 500 pounds. I know you're talking about. And he's been on a weight loss journey. Yep, I know exactly. Red hair.

Why can't I think of his name? Like people reached out to help him off. Yes, Dylan, you know his name. Don't you know? It's red hair, red hair guy. Maybe Doug can find him. Yeah. Good kid.

And I've kind of followed his journey along the way. And he's recently hired an online or somebody who's famous online. I didn't know who they were. They have a pretty big following. And so I just kind of was curious to the strategy. and super disappointed in the way they're going about helping this guy out, dude, because they are still playing the biggest loser game of just hard workouts, lots of burn and hard calorie deficits.

And his body is just not responding. Yeah. Ethan Bernard. Yes. Thank you. Shout out to Ethan Bernard. Great kid. Super great attitude, positive.

Got to commend him, too, for putting himself out. out there online. I know how difficult that is to do that. So a lot of vulnerability. And I think what he's doing is awesome with sharing the journey with so many people. But I've watched him go about it and it's the wrong way. It's not how we would coach somebody. No. Well, I think, yeah, the natural tendencies, because the urgency of losing weight, you know, when you're bigger and it's like, you know, it looks like it's such a dramatic amount of weight you have to lose. Like instead of focusing on building your body up and really being able to to get in a good metabolic place,

as opposed to just, you know, the urgency of, to just burn calories and really, like, shave down to that point where you're going to run into this wall, you're running into these plateaus. They think that once they get there, then it's like we're going to build ourselves back out of that hole.

But it's like, if you just build first, like, we know it's just such a better strategy. Yeah. Well, what it looks like on it, on an even, like, so some of the stuff that Sal was talking about, right, is, you know, anybody who's 30 pounds overweight, As that number increases, you know, Sal gave the analogy of kind of a snowball effect. The snowball effect is even slower when it's a big number.

So someone like that who has over 100 pounds that they need to lose, what's difficult is when you first start coaching them, they may see very little weight loss on the scale at all for the first few months, maybe even six months. Because they're having this nice even exchange because we're focused on building muscle. Because we're focused on building muscle so much, what we might see is, you know, gains a pound of muscle, lost a pound of fat, gained a pound. And so, yeah, incredible change is happening.

But you don't see it very much because we've got layer of fat over the top of it. We have a lot of weight distilled to go. You don't see the scale move very much because you're having this kind of even exchange of you're building a pound of muscle, you're losing a pound of fat, give or take. And so it can be really deceiving, but it's that snowball. Now, the positive side is you take someone like that who's got good, size to them and you build, that guy has potential to put 20, 30 pounds of muscle on. Yeah.

You put 20, 30 pounds of muscle on that guy. His metabolism is going to be roaring and then he's going to be eating more than he's ever ate and he's going to be able to come the other way. And then it really speaks. Well, what this points to is the real challenge. The challenge, and this is hard to understand when you're like, I want to lose weight. The weight loss is not the big challenge. That is a challenge.

It's difficult. But the big challenge is going to be keeping it off. And the data supports this. Like, so many people try to lose weight, a percentage of them succeed at losing a significant amount of weight or getting closer to the goal weight. Very few of them are able to keep it off. That's the part that we need to focus on. And setting yourself up metabolically is far more important than seeing the scale move very

quickly. Because if I move the scale quickly, but you gain it back, who cares? You failed. What we want is long term, like, let's get it off, let's keep it off. Really, yo-yo approach. That's right. And let's make this as a successful as possible. long term. Now, back to the compound lifts. Here's why the compound lifts are so valuable. If I do

a bench press, I'm working my chest, shoulders, and my triceps, one exercise. If I did a bunch of isolation exercises, I'd have to do three exercises. I'd have to do one for my chest, one for my shoulders, one for my triceps. Whereas I could have just done one lift for three sets and hit all those body parts. Awesome systemic effect. That's right. It also has more carryover into the real world. the kind of strength you get from compound lifts carries over into the real world because the real world requires compound lifting. It's easier, it's faster, it's more effective.

So when you're doing the full body split or the one to two lifts a day, pretty much your entire routine should be compound lift focused. You're doing lifts that require more than one joint. Presses, rows, squats, dead lifts. Those are the kinds of exercises you focus on and those are the ones that are going to be the best results.

To the point that I'm bringing up with talking about, bringing up this young man story is, and they should be focused on just pure strength, long rest periods. Yeah. Which it seems counterintuitive. For additional strength rate.

For somebody who wants to lose a bunch of weight, there's this idea of keeping them moving and burn. We got to burn all these calories. And it's like, that person would do so much better results-wise if they took three to five-minute long rest periods between these compound lifts. And every time they went back to that lift,

They gave everything they got to push more weight. That's right. And get strong in those lifts. Because that person, although if they didn't see any movement on the scale down in 30 to 60 days, but I've got them eating, say, two, three, 500 more calories than what they were when we started, and their big lifts are up 10, 15, 20 pounds. We are winning. That's right.

And yet the scale hasn't moved. That's so hard for somebody who's coming from this position where they have. have a lot of weight to lose to accept that they are right on track or what we call in the Goldilocks zone and yet the scale's not moving when they they paid me to lose 100 pounds. You know, it's like, man, I want to lose 100 pounds. Yeah, but this is the pathway. We got to lay that foundation first and this is what it looks like. And so forecasting for a client like this is so, you know, this is for all your coaches that listen to the show is so paramount to your success and your client's success is letting them know that this is a long road.

And it's not a long road just because you have a lot of weight to lose. It's a long road because we're not going to see a lot of movement on the scale, like what you're originally paying me to do. But what we're doing is going to set you up for success long term. And we'll make the process easier. But at first, the psychological piece will be the biggest hurt. 100%. Now, let's talk about activity, just general activity.

Now, you can do some cardio on the side if you want, if you want to move more. but in our experience, as coaches with over 20 years of experience, the best possible thing you can do is track your steps and try to hit a certain step count every single day. A good number is about 8,000. 8,000 is a lot of steps, by the way, for a lot of people. A lot of people listening right now, you're probably averaging close to 4,000 steps, maybe.

So hit 8,000 steps a day, and you don't need to do any additional activity. You do your strength training, your 8,000 steps a day, and you're on a good nutrition plan, which we'll get to. You're going to get great results. I actually don't want this client doing any sort of cardio or scheduled, you know, treadmill work or unless they have to because let's say they have a job where they're sedentary all day long and they can't get 8,000 steps through 20 minute walks, half hour walk here, and they can't build it into their lifestyle.

Then it's totally understandable. It's like, hey, our goal is 8,000 steps. I know we can't get there unless you spend about an hour walking on the treadmill. Totally feasible. We can do that. That's fine. But the goal always that I set for someone at this stage is let's try and get that $8,000 through lifestyle. Can you start to make it a part of your routine that instead of getting up at 8 in the morning, you get up at 7.30 and you take a nice walk in the morning for 30 minutes to start your day.

You part further from your job. Yeah, part further in your job. Take the stairs. Little things like that. Yeah. At lunch break, can you take a nice 15 minute walk on your lunch break also? When you get off of work, can you come home? Can you take a nice stroll, 45 minutes?

Totally. And then, and because that becomes... Don't sit down intentionally for a while. Right. This becomes sustainable. Because once you start to help someone build this. This becomes a lifestyle versus I got to go to the gym to do the extra movement. Right.

And that becomes, that's more difficult for someone to sustain long term. That's right. Versus becoming that person who I just get up at 730. And by the way, the health benefits, if you were to take steps throughout your day, the health benefits are actually better than if they were concentrated all at once. The data supports this. It's better for insulin sensitivity. It's better for mobility.

and in our experience, it's much more sustainable because it is part of your lifestyle. All right, let's get to diet. So here's where everyone's going to kind of trip out. We're not going to give you calorie goals. I'm not going to tell you to cut your calories, but I am going to give you a few steps

that will pretty much guarantee that you're going to be eating the right amount of food to lose body fat. Here they are. Number one, only eat whole foods. No processed foods. Nothing out of a box or wrapper. Don't eat fast food.

Don't order food. Make your own food prep it. Whole Foods. These are foods with one ingredient. Meat, rice, potato, vegetables, fruits. That's it. That's it. That's what you're going to eat. And eat until you're full. Okay? Eat until you're satisfied. You're going to place a special focus on protein. And what you're going to do with that is you're going to try to hit whatever your goal body weight is in grams of protein. So if you want to weigh 150 pounds, 150 grams of protein a day. And again, eat when you're hungry. Now here's the kicker. What I just said, whole food only, hitting your target body weight in

grams of protein, you're going to feel both satisfied and you're going to eat in a natural calorie deficit. Without you feeling like you're trying to cut your calories, it's going to naturally happen because whole foods that are high protein produce incredible satiety when you compare them to processed foods or foods that you eat when you get, you know, DoorDash or whatever. Even then you just having the better materials for build muscle. It's like you're now sending a signal because you're training, which is already going to change your body's chemistry for that. So yeah, you're in a good place. It's like, we're so worried that like the amount of calories right now is too crazy, but, you know, you've been living off that. You've been building fat.

Why not now build the muscle instead? I haven't had a client yet that I gave these rules to that had an easy time hitting protein. In fact, most of them would come back to me. I can't eat that much. I can't eat that much. It's really hard. And so the one thing I would add to that advice that you gave that we give all the time on the show, which is eat the protein first. Yes. Because you will find it challenging. That's right.

To hit your 150, 175, 200 grams of protein consistently day in and day out. And then you have to add to that because unlike carbohydrates, your body doesn't store this up and then tap into it and use it like a, you know, a day or two later. Like you miss protein intake. You miss protein intake. Yeah. Be consistent. You're back to.

What ends up happening is people go like, oh, I'm pretty good with my protein. That's because they had a high day. They had 300 grams one day, and then they run it back with a 80 gram day. And it's like, oh, well, I'm still averaging 200-something. It doesn't work that way. If you have these days where you're really inconsistent with protein,

you are missing out on reaping the max benefits from the strength training piece that Justin was alluding to. And so hitting your protein intake consistently through whole foods, eating it first, man, and then it naturally controls the outside. I don't have to tell a client. oh, only eat this much or stop. It's like, no, eat when you, if you're, and what's great is you will naturally have higher

calorie days. And what typically happens is they come when they're supposed to because you've strength, train, you send a single build muscle. You're hungry. The body goes, hey, we need to build some muscle. So you get a little bit hungrier. And you're like, man, out of my ate, I think I ate a little extra today. Good.

That's probably because we train. We get them squats yesterday. You hit a PR. Body's like, we need more muscle. And it's like, and I want you to feed it. And then it ends up balancing itself. It's a beautiful thing when done appropriately. In our experience training clients, when people are able to do this consistently,

eat whole foods, eat protein first, hit their target body weight and grams of protein. People average 15 to 30 pounds of weight loss with that. Without doing anything else, it just 10. Nothing crazy. Just that approach. It's just, and they don't have to count calories. They feel satisfied. Many people come back, say, I can't eat that much.

And it really does work like magic. I know that sounds crazy, but it does if you do those things. And you eat when you're hungry. And then lastly, this is another. the one, this makes somewhat of a difference, try to aim for about a half a gallon to a gallon of water a day. This makes a difference, everybody. Now, it's not because everybody's dehydrated and some people are like, oh, we don't drink enough water, we dehydrate.

That's not what's happening. But there is what is considered good and then there's considered optimal. And half a gallon to a gallon of water a day does help contribute to weight loss through getting people to drink less other fluids. It helps with joint stiffness. It helps with energy and digestion. And that's it. Those are your steps for the diet. You do those with the 8,000 steps a day.

You do your strength training, either two full body workouts a week or one or two lifts a day. Get some good sleep. And you stay consistent with that. Everybody listening to this right now, you will see nice, consistent fat loss that does not result in some crazy plateau where you're all of a sudden going to rebound. Makes a big difference. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you this.

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