2877: The Best Workout Strategy If You Want to Lose Weight (Step by Step)
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What is the best workout strategy for weight loss?
If you want to pump your body and expand your mind, there's only one place to go.
How does strength training compare to cardio for fat loss?
Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.
You just found the top downloaded fitness, health, and entertainment podcast in the world.
Why does the scale move faster with cardio, and is it a trap?
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. Most electrolyte powders are too low in sodium to really make a difference. This is a thousand milligrams per serving.
What is the most effective training structure for weight loss?
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Why are compound movements crucial for fat loss?
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How can lifestyle movement replace scheduled cardio?
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What simple dietary steps can create a natural calorie deficit?
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What are the key factors for maintaining weight loss long-term?
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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. Published, I should say, in 2026. 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 the 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're all eating in a way that would induce weight loss, right? They're all eating in what's called a calorie deficit.
Okay.
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 to anybody. So the real interesting part here is to look at Well, which form of exercise was more effective? Their strength training group and the cardio group both lost roughly the same amount of weight. 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.
But it's always great for when these studies come out, just to back up what we've been saying for a long time.
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Chapters
8 chapters
1
What is the best workout strategy for weight loss?
0:00–0:06
2
How does strength training compare to cardio for fat loss?
0:06–0:18
3
Why does the scale move faster with cardio, and is it a trap?
0:18–0:44
4
What is the most effective training structure for weight loss?
0:44–0:53
5
Why are compound movements crucial for fat loss?
0:53–1:09
6
How can lifestyle movement replace scheduled cardio?
1:09–1:30
7
What simple dietary steps can create a natural calorie deficit?
1:30–1:37
8
What are the key factors for maintaining weight loss long-term?
1:37–30:35
Speakers
5 identifiedMore from Mind Pump: Raw Fitness Truth
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2948: The Type of Exercise That Will Get You Past Sticking Points & Why This Beats Every Other Form of Exercise
2947: How to Build Glutes | Hip Thrust vs Squats What Bret Contreras Says Actually Works
2946: 5 Things Bodybuilders Figured Out Before Everyone Else (That Everyone Should Know)