Resistance training and cardio are both necessary to create a balanced fitness routine. However, in today's fitness industry, many tend to take sides and become overly obsessed with one form while neglecting the other. The hardcore resistance training crowd believes there's no need for cardio. On the other hand, the cardio crowd who doesn't want to get big and bulky will avoid weights at all costs. The truth is both have their place in a program, and neither should be left out, no matter your goal.

But for the sake of this article, let's talk about the most common fitness goals for 99.9% of the population, or general population as we call it. Usually, people tend to work out for the same few reasons. Everyone wants to look good naked… let's keep it real. They also want to lose fat and put on lean muscle. They want to improve their health and overall quality of life so they can live longer. And they want to feel energized from exercising. So that it adds to their life and doesn't leave them feeling beat up.

The issue is that many of the general population who have this goal go about it wrong. They tend to do WAY too much cardio when trying to lose fat. Many people don't realize cardio is NOT king when it comes to fat loss and living a healthy life. Instead, resistance training should be the cornerstone of any exercise program where losing fat and gaining lean muscle is the goal. Now, suppose you are an endurance athlete like a marathon runner. In that case, cardio will undoubtedly be the foundation of your routine. Or if you love running, then by all means, go for it… do what you enjoy.

The issue is when people who can't stand the thought of running, especially long-distance cardio, do it because they think that's their best way to lose fat.

In this case, The Mind Pump philosophy is Resistance Training, NOT endless amounts of cardio should be the main course in your exercise routine. If you want to lose fat or "tone"... and pack on lean muscle, resistance training MUST be the cornerstone of your program. That's the foundation before anything else gets added. Then you add in the correct type of cardio and amount, and it becomes a powerful tool with tons of benefits. But it can't be emphasized enough that overdoing it is a recipe for disaster…and the reason so many people run themselves into the ground.

Here's a general template to follow for 99.9% of people. It incorporates both resistance training and cardio. Suppose you exercise to look better naked, be a healthier version of yourself, and overall just feel better; this is a great routine.

-Follow an intelligent strength training program like MAPS ANABOLIC that has you focusing on big compound movements. You'll do 3 full-body resistance training sessions a week.

-For cardio - make it a habit to reach 10,000 to 12,000 steps daily on top of your resistance training. Find creative ways to get as much low-intensity movement as possible throughout the day. Again the key is to not kill yourself. The aim isn't to run 10 miles daily and beat yourself into the ground. Here are some examples of how to incorporate more movement into your daily life:

• Go for a 30-45 minute walk in the morning before work and listen to a podcast.
• Make it a habit to always take the stairs at work or in your apartment building.
• Park the car a little further from the entrance when you go shopping.
• Get in the habit of showing even more love to your furry friend, who is dying to get outside more.
• Play a sport or do an activity you love a few times a week.
• Get out in nature and plan a hike with friends on the weekend.

The possibilities of adding more movement into your daily life are endless. Sprinkle in the above activities, and you'll be reaping all the benefits of cardio without destroying your joints and hormones… and more importantly you'll enjoy it. If you want, add in 1-2 sessions a week of HIIT as the icing on top. This can expedite the fat loss process, but it's unnecessary if you eat a well-balanced diet, follow a resistance training routine, and incorporate movement throughout the day. Again don't overdo it and start doing HIIT 6 days a week. You'll burn yourself out fast.

Remember, resistance training is the foundation, and movement on top… but be careful of intensity. Follow the basic guidelines above, and you'll have a rock-solid fitness program that covers all your bases. Look, move and most importantly, feel better.