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@wheeler89 Congrats! A walking pad at home really goes a long way. Any pair of running shoes will do really. I personally ally bought a pair of Ultraboosts and those were a game changer in terms of feet comfort. But best to go to the mall and try on different pairs to see which one you like...

@isthaail13 I would consider that cardio probably around moderate intensity. But double check your heart rate to be sure — low intensity cardio is between 57 to 63% of maximum heart rate while moderate intensity is between 64% to 76%. Whether you should decrease the speed probably depends on...

@pentel ultimately, it depends on how many steps you're getting throughout the day. but if you're talking about purely the steps while walking on the treadmill, it takes me about 3 hours of walking at a speed of 4.5 kph, a little bit more if i decide to walk at 4.0 kph (usually after leg day...

@buggalugs fitbit

@martinsg the one i got was the "xiaomi" version (walkingpad c1 or something) which i bought during the first wave of lockdowns for 15k or something. there's plenty of other cheaper options now though, but unfortunately i don't have any personal experience with them myself!

@vincentodiaz unfortunately i don't have any experience with the cheap walking pads. i do have online training clients who went with the cheaper options (6-8k) and it works well naman based on their reports — just not sure how long it'll last! and it's relatively easy to rack up steps with the...

@vincentodiaz if you're lucky enough to work from home, my secret trick is a desk riser + a walking pad to convert my analog desk into a makeshift standing desk. i've been averaging between 20k-25k steps per day the past month with relative ease without it being too fatiguing or eating into my...

@zemastruve Honestly, there's really not much you can do about it. You can aim for a slower cut (roughly ~0.4 to 0.6% of your bodyweight per week) to maximize the likelihood of building muscle mass while on a deficit. But at the end of the day, gaining some muscle on a deficit is just a best...

@zemastruve My preferred approach with myself and my clients is to spend anywhere between 6-12 weeks in a deficit then taking a diet break for anywhere between 2-8 weeks after. Play with the durations as you see fit. I like this approach because from experience, most people won’t do well...

@matthiass Appreciate it /@matthiass, not too fussed about the downvotes but appreciate the vote of confidence!

@zemastruve First things first: I wouldn't rely on smart scales to accurately determine your body fat percentage, because those are WILDLY inaccurate. Next, it's generally not recommended to go on a bulk beyond 16-20% body fat percentage. Bulking comes with inevitable fat gain regardless of...

@cparker Hit protein targets daily. You’re still recovering from day 1’s workout on day 2, so your body is still going to need it.