 Shout out to the one and only torque fitness. They make a lot of fitness equipment But a piece of equipment I used years ago and they decided to hook up 3sb So shout out the third street members were doing what we can for you is the tank from the performance level Sleds don't work very well on indoor concrete one. They're loud and obnoxious for other members too It's gonna scratch up the beautiful and expensive concrete job that we did the tank They call it is a is a multi very versatile tool It's a sled on wheels and it's not loaded with pound for pound resistance It has a gear system And so my best analogy is similar to an assault bike if someone's used that In the assault bike the harder you push it's like a fan And so the fan and the resistance will push back harder you you can go slow and the resistance is low But as soon as you start to sprint the resistance has turned up and there are different settings on the tank There's you know neutral one two and three to make it more difficult I love to use it for sprints and rows in particular to get my heart rate up And again the harder I tug on that thing the harder. I'm springing into that thing The more resistance it pushes back. So it creates a very very very performance-driven difficult cardio session So you guys will see that later in the video give this thing a thumbs up. Let's dive into the vlog Okay, does Anakin Skywalker deserve reveal rehabilitation and a second chance for murdering kids? You can't cut that out. Well, I mean if he doesn't know he doesn't know Is that murder? Yes, it is it is murder. Yeah, it's so he wasn't a part of order 66 But it happened around the same time. Yeah, they coincided Well, so my I'm just saying I reviewed the footage and I didn't see lights get saber I mean, maybe the kid had a heart attack the kid there was 12 maybe Maybe they had a poison lunch Maybe the Padawan cafeteria poisoned their little asses He just got more evil though as it went on as the movies went on at the end it he killed the emperor The the epitome of evil he killed him Yeah, cuz he wanted to be the best. No, he was trying to save Luke They've made eye contact with his son. I Don't think you're gonna rehab it. I think you're just out maybe you can do the great things rest your life Pro at bodybuilding right? Let's just say yeah, you can work every day. Okay You suck one dick your cock sucker for life You murder one kid. You're a kid killer Hey, he's closed. That's it. That's it. I'm a cock sucker On my Instagram be sure to follow it solid Michael 2k's But multiple things when we're talking about losing weight if you guys don't know I've gone down from 250 pounds in my low right now is 208 in the span of about I'd say 12 months So I did a little bit of a cut. I did a break over the holidays. So October November December took a little break Ended up in the end of December around 230 And then now I'm 208 since January In my strength hasn't gone up a ton I've gained a little bit of muscle cuz I had time off and my but my strength has maintained a good amount When first cutting I think a lot of people don't understand the process and all they hear about is tidbits from Tiktok or Instagram or even podcasts you hear all these little tidbits and people try to apply them all at the same time And that's fine, but we have to find a way to lay ourselves Professor Mike let's go to an analogy if you find an EDM song in the first beat of the first hit is the drop It's not a be as good We need that build up and then the drop hits and it's very similar when we're dieting We don't want to all of a sudden Sam eating 3,000 calories a day And I'm maintaining 200 pounds body weight and I decide to start a cut We don't want to automatically drop to 2,000 calories and add five days of cardio add 10,000 steps a day because once we plateau from there you will lose weight But once we once it's one it's drastic you're gonna lose more muscle than you want You're gonna definitely feel less energy and probably lose strength and performance in the gym from that Which will lose even more muscle and then to once we do plateau, which is inevitable Where do you go from there? You're gonna do cardio seven days a week eat 1,000 calories and do 20,000 steps a day That just makes no sense. We want to slowly layer these things in now when we're talking about which type of cardio Typically and we'll keep it real basic here. We have kind of low intensity, which is like a walk If you're in decent shape, it might be a jog a bike ride an elliptical It's somewhere where you can do the cardio and still hold up conversation without losing your breath Then we probably have a moderate cardio probably be anywhere from 15 minutes to an hour Maybe two hours again depending on your goals I don't suggest you do two hours of cardio But depending on your goals and you're at a pace on whatever tool you decide bike walk job, etc But you can probably put some sentences together, but you're gonna be breathing heavy. It's gonna be hard You're gonna not want to talk and then we have high intensity People of honestly just go straight into it and call it high intensity interval training Intervals means that you're taking a work period and a rest period a work period and a rest period But high intensity lifting is high intensity generally speaking It's like 10 to maybe 30 seconds of work Followed by rest period simply the rest period is a necessity You can't maintain the amount of work you're doing for more than 30 seconds That's literally the definition of high intensity There's a lot of people that think for strength athletes and bodybuilders that high intensity Gives a better stimulus to hold on to that muscle because the power output You're using in your legs or whatever tool you're using is telling your body to hold on to that muscle And there's a little bit of truth to that the other truth the other idea of that is that you're not wasting time in the gym High intensity sessions as a whole not the interval But as a whole maybe like 10 15 minutes if you can do more than 10 to 15 minutes of high interval training You're not doing high interval training. You can't go that long right basketball is high intensity But they're doing big old breaks. There's timeouts. There's time for walking. There's half time, etc Lifting same idea if you were actually squatting a barbell you with you know 60% or more if you're one of our max you can't do that for minutes on end You'll literally pass out and that is the definition of high intensity So the whole session would be 10 to 15 minutes and some people think that's better so you can get out of the gym or recover others say and This is where I tend to agree for most strength athletes and bodybuilders or people with physique goals is that low Intensity is probably better. Why because the number one goal when I'm cutting is to keep My performance and resistance training as high as I can I built whatever This is doing a certain amount of sets reps and intensity on the barbell on the deadlift on all my exercises low intensity cardio has a lot less of a Specific fatigue so it's not going to tire out my system my CNS or my legs as much as a high intensity would Therefore when I do have my leg day or my next squat session Whether it's a day two days or three days ahead It won't impact my performance on the barbell or on the hack squad or whatever apparatus and tool you choose to use You can do a little bit more of it and have less of a negative of net effect on your training So what cardio you choose number one is we want to slowly layer things in when we're dieting number two High intensity has been shown to be just fine and there's a similar effect in fat loss and calories burnt But I treat cardio similar during a diet similar that I do like a supplement It's to add to the calorie deficit cardio won't make or break your diet It's really going to be the nutrition and start in a small deficit to your plateau for a couple weeks Then we'll take away and start to dig into that deficit a little bit Ladies and gentlemen be sure to like this thing you this thing a thumbs up share with your friends tag me on social Media it helps a ton. 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