leanmaxxing guide (2 Viewers)

[Primalwontsaveme]

When cardio is programmed correctly such as doing low to moderate intensity is one of the strongest things you can do for staying lean all year round

here are the four main things that matter

appetite regulation
low moderate intesity excercise spikes GLP-1 and peptide YY and lowers acyl ghrelin for up to 90+ mins post session
this results in marekdly reduced hunger eith no compensatory overeating later on

1.mitochondrial biogenesis
zone 2 excercise triggers PGC-1a which increases mitochondrial density and oxidative capacity in skeletal muscle
having more mitochondria = higher baseline fat oxidation and a metabolically flexible phenotype that resists fat gain

2.NEAT amplification
people who do 45-60 min of zone 2 subconsciously fidget,pace and move more will burn hundreds of extra kcal without feeling the extra work

3.cortisol/ HPA axis
low intensity cortisol will stay flat or even drop
high intensity such as HIIT and sprints cortisol spikes

4.chronically elevated cortisol → visceral fat storage and muscle catabolism
Moderate cardio keeps the axis calm while delivering the above benefits

conclusion
doing around 3-5 x 45-90 min low to moderate sessions per week (60-70 %max HR and nasal breathing)

or daily 10k+ background steps + 1-2 longer incline walking or riding i would recommend walking as its not as stressful
do this on top of lifting and you will watch your body fat % lower without feeling extremely hungry this will obviously depend on your size and average daily calorie intake this

also make sure your in a calorie deficit and eat well

 

[inhibitioncel]

 

[Primalwontsaveme]

??

 

[inhibitioncel]

??

nice gpt and its completely useless

just use dnp/reta unless you are in earlier puberty

 

[Biomaxx]

When cardio is programmed correctly such as doing low to moderate intensity is one of the strongest things you can do for staying lean all year round

here are the four main things that matter

appetite regulation
low moderate intesity excercise spikes GLP-1 and peptide YY and lowers acyl ghrelin for up to 90+ mins post session
this results in marekdly reduced hunger eith no compensatory overeating later on

1.mitochondrial biogenesis
zone 2 excercise triggers PGC-1a which increases mitochondrial density and oxidative capacity in skeletal muscle
having more mitochondria = higher baseline fat oxidation and a metabolically flexible phenotype that resists fat gain

2.NEAT amplification
people who do 45-60 min of zone 2 subconsciously fidget,pace and move more will burn hundreds of extra kcal without feeling the extra work

3.cortisol/ HPA axis
low intensity cortisol will stay flat or even drop
high intensity such as HIIT and sprints cortisol spikes

4.chronically elevated cortisol → visceral fat storage and muscle catabolism
Moderate cardio keeps the axis calm while delivering the above benefits

conclusion
doing around 3-5 x 45-90 min low to moderate sessions per week (60-70 %max HR and nasal breathing)

or daily 10k+ background steps + 1-2 longer incline walking or riding i would recommend walking as its not as stressful
do this on top of lifting and you will watch your body fat % lower without feeling extremely hungry this will obviously depend on your size and average daily calorie intake this

also make sure your in a calorie deficit and eat well

High iq but im pretty sure reta does all of this for you

 

[inhibitioncel]

High iq

its gpt but still nice having not to do this useless work myself.

 

[Biomaxx]

nice gpt and its completely useless

just use dnp/reta unless you are in earlier puberty

Some poeple would rather not take compounds

 

[kanyewestlover66]

d 3-5 x 45-90 min low to moderate sessions per week (60-70 %max HR and nasal breathing)

or daily 10k+ background steps + 1-2 longer incline walking or riding i would recommend walking as its not as stressful
do this on top of lifting and you will watch your body fat % lower without feeling extremely hungry this will obviously depend on your size and average daily calorie intake this

leanmax isnt that hard, im in an intense cut right now for wrestling season, track all your food (people say myfitnesspal is cope but it gives me pretty good estimates), I'm eating 1500 calories a day, then literally just get on a treadmill and walk at a rate between 3-4 mph for 1-2 hours per day and you will see progress. (I'm losing 1-1.5 lbs PER DAY).

 

[Primalwontsaveme]

leanmax isnt that hard, im in an intense cut right now for wrestling season, track all your food (people say myfitnesspal is cope but it gives me pretty good estimates), I'm eating 1500 calories a day, then literally just get on a treadmill and walk at a rate between 3-4 mph for 1-2 hours per day and you will see progress. (I'm losing 1-1.5 lbs PER DAY).

yeah this is basically what im saying just wanted to kinda go into the science behind it

 

[Primalwontsaveme]

nice gpt and its completely useless

just use dnp/reta unless you are in earlier puberty

im sure gpt would sound better with proper grammar and punction or whatever

 

[inhibitioncel]

Some poeple would rather not take compounds

those people are wasting time but yeah i guess

View attachment 8530

he didnt write this himself

→

im pretty sure that he just rewrote what gpt said

 

[Primalwontsaveme]

those people are wasting time but yeah i guess



he didnt write this himself

im pretty sure that he just rewrote what gpt said

you do realise if you search arrow on google you can just copy and paste →→→→→→→→→

 

[inhibitioncel]

you do realise if you search arrow on google you can just copy and paste →→→→→→→→→

yes but 99.99% wouldnt do that at all.

But i guess bro whatever you say

 

[Primalwontsaveme]

yes but 99.99% wouldnt do that at all.

But i guess bro whatever you say

 

[Biomaxx]

those people are wasting time but yeah i guess

Dude i get u might know what ur talking abt but people still want to work for thier results. To some taking peds feels like a shortcut and take away majority of the Journey and you have to be respectful of that

 

[kanyewestlover66]

i’m in the process of writing out a guide in normal-speak

 

[Primalwontsaveme]

i’m in the process of writing out a guide in normal-speak

i’m in the process of writing out a guide in normal-speak

Good to hear