RUNNING TO GET LEAN…Muscle, Metabolism, & What The Science Says (pt 2)

What about running just 1 mile? Can I run a mile on the treadmill and then lift weights after?

Teen here!! So my fitness goal/mindset changed drastically last year from 'I NEED TO BE SKINNY BECAUSE I KNOW IT WILL MAKE ME CONFIDENT AND PRETTY' to 'I want to work out, because I love it when my heart rate increases, I love the adrenaline, I love crushing PRs, I love increasing my strength, and I want to take care of my heart so that I can spend quality time with my family and maintain a healthy lifestyle'
The mindset shift wasn't instantaneous- When I first started working out, I was in the middle of prepping for exams that could change the trajectory of my life (Asian here lol), and I HATED the subjects I was studying, so I was stressed, I was depressed, and decided that the only thing about my life I could control would be my diet and fitness. Wrong. I hated running. I hated eating less because I was always so hungry, I always wanted chocolate, and I hated it when my family pointed out the slightest changes in my body in a toxic way.
So I didn't stick with it. I gained weight, lost weight, gained weight, lost weight. Until, a few life-things happened to get me to a good place to change my mindset. a) Ramadan came. I'm a muslim, so I fast for the Islamic month of ramadan, and obv that made me lose a ton of weight. But since I wasn't training in Ramadan and was almost nocturnal prepping for the exams, it was unhealthy. I looked weak. I felt weak. And it helped me realise that I was terrified of being skinny and weak. I hated seeing my ribs in the mirror. I hated hyperventilating after climbing 2-3 flights of stairs. so then b) I gave the exams. I got them over with. They were out of my life, and it was summer break. I was mentally free for the first time in 6 months. and then c) the local gym renovation was finished and the gym was finally open. I had never gone to the gym before, but I plucked up the courage, and did the damn thing.
It still took me a while to get out of the weightloss mindset and shift to the strength/longevity mindset, but eventually, it happened. And at the same time, I lost weight from 70-73 Kg to about 65-66. And the best part was, since I was prioritising strength training and boxing instead of running as a form of cardio, I gained muscle and lost fat. So technically, I know I lost more weight in fat than what is apparent on the scale, because the muscle I gained replaced that fat.
To anyone on this journey, pls focus on long-term goals, and take care! YOU CAN DO THIS, AND THIS DOESN'T HAVE TO BE A PUNISHEMNT, SO DON'T MAKE IT ONE LOLL!

This is mostly based on your baseline metabolism and bodytype: ectomorph or mesomorph or endomorph.

Thank you so much for you videos. Love it! Can you please say things at slightly less fast:) thank you so much

This is excellent advice, doing low intensity is best for me. I walk at least 10k everyday, I run/jog no more than twice a week and I've recently incorporated 30 minutes of stretching/yoga + 1 hour pole classes once a week all while eating at maintenance or a slight deficit

Love you Abby! Thanks for your helpful information!

Its do frustrating because i weight train and dont want to mess that up but i know if i do just a bit of running it will really help me cut a little of that fat. Walking is so borning.

So can you run and lift and lose weight?

Good for u. Lots of hard work & sacrifice, u look good. U should be proud, we need more women like u.

Im only running 1 mile every time I run. But im so glad i found this video because I train full body every Mon, Wed, Fri anyways! Thanks for the info

Abby, do you recommend CrossFit? There isn’t an Orange Theory and group training helps me stay consistent.

That's the " let's clean the shit from the toillet" hair style, no class, no work

This was one of the best videos I ever watched thank you Abby Pollock

I could feel my mind expanding during this vid lol, thank you for giving us the science and not the bullshit

I wish she would speak in lamens terms. This video was really hard to follow and understand

Too much science. Make it more simple and clear cut.

i started working out mostly core exercise and running once per week from january to may/june, 65 to 55kg, i have 4 packs now it's not as visible as i wanted to but still not bad, however i am not satisfied, i think i will focus more on running cardio for leaner lower body fat to show maybe 6 pack or a more visible 4 packs at the lower abs

people can explain boxers then

i can confirm that more training does not equal weight loss. I did the same journey. In fact I my weight was alltime high when I was training the most in my life. Love how you pronounce "about" .

I feel like she's what Lily from It End With Us would look like

This is the most comprehensive video I could find. You answered all my questions and then some, and did it with the right amount of personality. Thank you 🙏

I was on steroids for over a year. A high dose to get my crohns under control. So I put on 100 lbs really quickly. I eat pretty clean because I’m also gluten and dairy free. My issue is eating. It’s complicated when food makes you sick. So I worry that I’m maybe prone to unhealthy weight loss. I have severe moments of food aversion. Running isn’t for me. I’ve run successfully for sports but I truly don’t enjoy it. I really wish I did. What I would like is a book or vlog that you found helpful for the mental side of things. My journey to strength and agility (my goals) will be long since I’m still mostly in bed. So I’m trying to work on my mental health.

Currently, I struggle with a strong cardio base that I developed by walking an hour then walk/running to eventually only running for 4 years because I wanted energy. I found myself needing to sit down all the time. I never really cared about my weight. But now I have the running bug, but still little muscle development. I did have to recover from a surgery and I did work on strength training and cross training at that time, so my time has improved, but I'm still holding on to about 20 lbs of excess jiggly fat and here I am on the other side wanting to lose "weight" or at least "mass." So I'm struggling with how to do something else in the gym other than walking on the treadmill, though I swear it wasn't about weight and now I'd like to get more muscles and less, umm, fat.

Where is the summary, that was a lot lol 😂

yes, good followup

Just subscribed! Blown away at how you explained and simplified this. Thanks so much Abby :)

Thank you for providing the science!! I run and add strength training but want to get more science based in my approach. This is great!

I would’ve gotten so much more out of this if you just slowed down 😂

“as great as the science is, don’t discount your own experience” YES!!! this is revolutionary for me lol

Can rowing be substituted as cardio instead of running. I am a rower so we train 5x a week anyway with 3 actual rowing sessions and two weights sessions. As rowing is more strength endurance does it apply the same? The thing is a did actually enjoy running when I used it for cross training but it fucked my knees completely

Love your videos!!!
My past experiences with exercise did not go well for me because i would enjoy working out soooo much i pushed myself everyday each time to burn more calories instead kind of like rushing to get results and i failed multiple times!

Now i realized i have to be patient and stop myself sometimes while doing cardio because that way i still have energy left for weight lifting which i know now is more important than cardio and then really just focus more on my food choices and looking more in the mirror to see what i should focus on toning.

Wow you are quite a talker. Fortunately, you say smart things. Don't go Changing. Subscribed.

I really struggle with running. I suspect I'm asthmatic and I have issues with my knees specifically. I therefore like to avoid high impact exercise, such as running. I do sometimes go for jogs where I jog for a bit, walk for a but, jog a bit more etc. That works but I enjoy walks SO MUCH MORE! I've recently been doing these "paced walks" using the Google Fit app - there's a metronome in the background that you can set to your own pace (I set mine to 120 steps/min) and you can listen to something entertaining while it pings in the background. I can't listen to music because the beats of the music and the beats of the metronome are out of sync, but I listen to audio books instead. I end up walking much further than planned and end up really rasing my heart rate, while enjoying a really good book! It's perfect if you're looking for a nice way to get those walks in.

Anyone looking to build muscle fast should definitely try the Agoge diet. It worked great for me.

For me, the teenage metabolism was broken as soon as I started taking the contraceptive pill (regrets!).

You literally just said you lost weight by not eating much after surgery. Gr8 advice

Damn grl you look good!! Thanks 4 doing this video, so important people understand not to overdo it

This is literally the exact video I’ve been looking for. Thank you!!! I’ve been on a diet for like a decade (no exaggeration) and I couldn’t lose more than 2lbs. I love running so I don’t want to stop doing that but my goal is to live lean and I finally found a deficit that has been working (1172 cals per day, down 9lbs) in about 6weeks I’m nervous for adaptation bc I don’t want to drop my cals even more but everything says when that happens to increase cardio as a last resort. But I’m already running 12-20mi per week 🤪

I’ve been doing Pilates about 4x per week for months now and I was walking once or twice a day for about 30 min each time, but I hit a plateau and nothing is changing. I’ve lost a little bit in inches, barely anything in pounds, and I def have more muscle. But I really want to lose fat and if I could lose weight too, that would be great. I’m going to start swimming to see if that helps bc my joints won’t let me run. If anyone has tips, I’d love to hear them.

How many cups of coffee did you have before this video?

Finally hit my recomp in my weightloss journey I lost 50lbs but now want to lose body fat % and have no idea what to do now. Knowing that I still need to be in a calorie deficit even though I don't want to lose weight but want to lose fat was a surprise for me. I started add more cardio into my weight training now.

Running feeds your soul....I never consider it "cardio." Your points are absolutely valid: I have gained weight running 40 miles a week while training for a race. You just get so darn hungry and crave simple carbs. Better to lose any weight you need to before amping up your mileage.

The way she sits/ speaks... I feel like I'm watching the 5 o'clock news

Those M&M's are the reason I can’t keep my diet right.

I am trying to get leaner after losing over twenty pounds and I have fallen in love with running I used to be unable to run for not even 1 minute now i can for 15 1/2 !

Am I the only one who had to slow the playback speed just to keep up with all that info? It’s was like Info dump at 100 miles an hour lol

This was extremely insightful! Thank you!!!

Wow. Brilliant. So well presented, great info rate.