1. A meta-analysis of 14 studies with a grand total of 1,847 overweight and obese participants found that “isolated aerobic exercise is not an effective weight loss therapy for these patients." www.ncbi.nlm.nih.gov/pubmed/21787904 2. Cardio can lead to constrained energy expenditure: pubmed.ncbi.nlm.nih.gov/26832439/ 3. Unlike cardio resistance training doesn't lead to constrained energy expenditure pubmed.ncbi.nlm.nih.gov/26702387/ www.ncbi.nlm.nih.gov/pmc/articles/PMC5690400/ 4. “Results of the present study suggest a compensatory reduction in PA in response to aerobic exercise. Resistance exercise, on the other hand, appears to facilitate non-exercise PA, particularly on non-exercise days, which may lead to more sustainable adaptations in response to an exercise program. " pubmed.ncbi.nlm.nih.gov/26702387/ 5. You burn about the same number of calories during a resistance training session as you do during a cardio session pubmed.ncbi.nlm.nih.gov/25162652/ 6. There’s no difference in fat loss results between fed and fasted cardio www.ncbi.nlm.nih.gov/pubmed/25429252 7. “Fasted compared to fed exercise does not increase the amount of weight loss and fat mass loss.” www.mdpi.com/2411-5142/2/4/43 8. “Weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states.” www.mdpi.com/2411-5142/2/4/43 9. You can burn just as much if not more fat by simply focusing on what you eat, without doing any cardio at all. www.karger.com/Article/Abstract/111162 10. “Body mass and body fat decreased significantly in D (-1.95 ± 1.13 kg or -1.47 ± 0.87%; p < 0.05) and DE (-2.23 ± 1.28 kg or -1.59 ± 0.87%; p < 0.05), but there was no significant difference observed between the groups.” www.karger.com/Article/Abstract/111162 11. There was a study designed to compare the effects of maintaining a specific calorie deficit either through diet alone or diet combined with cardio. Both groups maintained the same calorie deficit throughout the study. And sure enough body mass and body fat decreased significantly in both groups, but there was no significant difference between them pubmed.ncbi.nlm.nih.gov/22002517/ 12. A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent pubmed.ncbi.nlm.nih.gov/22002517/ 13. Cardio reduces the activity of mTOR, which is a crucial enzyme for muscle growth, while also raising AMPK, which is an enzyme that impairs muscle growth pubmed.ncbi.nlm.nih.gov/11715023/ 14. If you do the cardio first, the glycogen depletion, the neuromuscular fatigue, and the muscular damage caused by the cardio can interfere with your resistance training session. pubmed.ncbi.nlm.nih.gov/30096988/ 15. You would want to spread out your cardio and resistance training session by at least six hours because that will reduce the "interference effect" journals.lww.com/nsca-jscr/Abstract/2016/03000/Specific_Training_Effects_of_Concurrent_Aerobic.10.aspx 16. Research shows that there is almost no interference effect when cardio and strength training is done at least 24 hours apart pubmed.ncbi.nlm.nih.gov/29658408/ 17. "Even those studies incorporating exercise stimuli resulting in prolonged EPOC durations have identified that the EPOC comprises only 6-15% of the net total oxygen cost of the exercise." pubmed.ncbi.nlm.nih.gov/17101527/ 18. When energy expenditure is matched, research shows that the fat loss results are the same between high and low-intensity cardio: www.nmcd-journal.com/article/S0939-4753(13)00140-3/abstract
Idk man I've ramped up the cardio in the last 3 months. I still lift but I've lowered the weight and added more body weight exercises. The only reason I started doing this was because I was a bit heavy on the scale. Although I think I may have plateaued so I might take your advice
Like you said. This IS for beginners. Cardio doesn't make me tired the rest of the day. A couple of hours of recovery and rehydration and I'm good. It's some idiots that "overwork" themselves because they DONT know what they're doing. I'm 47 years old. 6 foot and 175 lbs and feel awesome.
Can you lift weight and do strength training on the same day? Or should you do them on different days? And also when should you do hiit cardio. In 2 days in 2 weeks?
When i do cardio early in the morning, most of the time i feel much more energetic during the day. But sometimes i like to go back to sleep after training
Exactly. Once your recover, the day is pretty much normal. It be those idiots that overwork themselves that struggle with energy the entirety of the day.
Same thing happened to my buddy but on the other hand for me I have lowered my body fat with hiit cardio. Body is like a maze it doesnt work the same way for everyone i guess lol. Good luck on yoir goals!!
depends on your body structure or your target body fat? losing weight and getting fit is not the same when doing hiit you should look more on the mirror than the scale well if you are a woman scale does matter
HIIT is working for me, what I do is I set my elliptical to level 15 which is 75% power for resistance and I run faster than 10 miles an hour for 30 seconds than I rest for 30 seconds and this for at least 10 minutes. I will try the 20,000 steps a day thing too though, sounds fun!
This is why its always good to continue to DO WHAT YOU BELIEVE IS WORKING FOR YOU, One video says do this, but the other says not to do it. Its good info, but take what you need and leave what you dont.
@JR: right on . Huge point that is not often mentioned is that it trains our strongest and most important muscle ➡️ the heart ⬅️ but research is showing more then clear , that to much cardio is causing small tears in the heart and is bad for it although. Same scars that a lot of marathon runners got after those years that eventualy leads to heartproblems and so on. So the middle way is as often the right way. Better not doing extended cardio session longer then 40-50 minutes at all cause no one really need it and mix in couple 15-20 minutes sprints hiit and we are Equiped with the solid strong heart that is ready to lunch for a long healthy life. 💚💫 stay healthy and keep thriving for good my friend.
I lost 72 pounds in 18 months but my primary exercise was weight training and its helped me stay lean for 9 months now. I did 2 HIIT workouts a week which allowed me to eat a little more and stay in a deficit and build cardiovascular endurance but this was a supplement to my weight training. This is why I see people always doing cardio always look the same. coincidence?
I just learned this lesson. I became skinny fat at 120 lbs by focusing on cardio. I decided to regain 10 lbs and try losing it again by weight training. Big difference this time at the same 120 lbs. So upset I wasted time on cardio.
@@misskay6831 hey dont think of it as wasted time, u learnt ur lesson and now in a better position. Now you have experience so when you tell people how you got into shape, you can tell them what to do and not what to do.
I'm currently at 17% bodyfat bulked up from 14% Can I do the same without caloric deficit just adding cardio session of 30min -40min I'm 5'9 nd 155 ibs
I vouch for this info, started 11 Jan 23 at 123.5 kg and now I'm 108. Enjoying the journey of weight lifting and cardio that is limited to 12.3.30 theory which become even better after 3 months and I can increase to 13.5 and more than 60 mins! Very easy, less tiring and effective!
After two years hitting the Gym 6 days a week these videos showed I was doing it all wrong, watched the videos accpeted the science and have lost 3kgs in two weeks..thanks champ excellent advice backed up with science.
Constructive criticism: the red 'marker' makes the highlighted text in the studies harder to read, at least on my mobile phone. I'd recommend a brighter color like yellow or green.
Truly amazing how a simple thing like weight loss and muscle building can confuse so many. Weight loss? Consumer fewer calories than you burn. Muscle building? Lift high weight, low reps. Cardio is called cardio because it strengths your cardiac muscle and circulatory system. I lift on even days, cardio on odd days or vice versa. Never a problem. Don’t make it harder to understand.
Yah right they are only confusing us specially if you watching different youtubers like this,the other will say this is the best way,and the other no this is the way,,,im done with this shit!!!!
For years I always started with some cardio before resistance work... Gonna need to change that from tomorrow... Love these videos some of the best out there and great explanation that I can follow.
I appreciate the fact that you use real science based articles to support your videos. Well made! I will be using some of you tips across your videos. Thanks!
A good mix of Cardio and weight lifting will always be better for your body, i go to the studio every 2 days and on the days im not im jogging 10 km. My goals are 2 gain muscle, improve my stamina and losing fat at the same time. If you eat right thats possible. Im eating tons of Protein, try to get all the nutrients i need through a diverse diet and keep the sweets out. So far it works great
Thank you for these kinds of videos. Though a lot of people say these kinds of videos are over complicated. But for me it isn't. There are a lot of people like me who don't have the privilege to do too much trial and error by changing things and habbits. I only watched most of your videos and they're so effective. I love these kinds of videos because there are lot of misconceptions in losing weight and by watching these videos enabled me to eliminate the ineffective ones. And I'm very thankful I succeeded only for two months of resistant training I lost weight and gained musckes. By just following your videos made me secure I'm doing things right.
Serious question, what if you enjoy cardio? Like prolonged - 45m-1hr+ cardio, what is the best strategy? I love the endorphin rush and mental clarity. Cardio also gives me an insane amount of energy for the rest of the day and you can do cardio everyday. Weights obviously is a struggle physically to do daily.
You’re doing it right, don’t listen to these deceptive intellectually dishonest agents. In ancient times man walked and ran all day. The average American will never “get enough” cardio, and heart disease is the number one killer in sickmerica. That’s why I just ignore such foolish agenda driven videos trying to prove a “case” to why you should neglect your heart.
Kevin Arthur most results are genetic driven. If you're given a great body you'll take it further through exercise. Likewise, no amount of work will improve a body that doesn't have the genetics you desire. In other words, be happy with your body as what you can change is less than you think. It's more important to have your body working at its peak performance, whatever that level is.
Its easy. Just dont Listen to this and Make your own experience. Then you will see What happens. I can say that i lost really fast weight after i did strength training and cardio together
Levy Roth I don’t completely agree. This statement gives people an idea to just not try as hard or stay committed on their fitness journey hence not seeing the long term results
I do cardio and weight training. The reason I do cardio is to have stamina. Weight training alone will make you move slow. So it's safe to say that doing both is better than doing just cardio or weight training.
Hey, I'm new to your channel. Just want to thank you for all the videos you've been made. I learned a lot from them after binging a couple of them, realized a lot of flaws in my workout process of losing weight but maintaining muscle. There really is a lot of dangerous misinformation.
I have to say, just speaking from personal experience here: I didn't used to do cardio before a weight lifting session but now I do a 10 minute jog and some battle ropes before every weights workout and I've noticed a pretty decent improvement over not doing cardio before lifting weights. (More reps per set before failure, can lift heavier weight, less pain, etc.) So I'm not sure why this may be for me personally, but I disagree that cardio before weight lifting is a bad idea.
i went from 85 kg to like 73 kg only with running and eating clean. no chcolate, no chips, No fries, no soda. many vegetables and fruits + protein, only small amount of carbs in the evening. and i did like 30-40 km a week. never used a single dumbell or push up in that time. now i do less running and do weight Training and it also seems to work. started 3 weeks ago and i went down 4 kg.
I've been doing hardcore cardio and minimal weight lifting and haven't been able to get under 220 I'm gonna reverse it today and see how it goes thank you for the vidoe, God bless
The research about fasted cardio is said to be flawed as the participants in this particular study were given a meal substitute directly after working out. The main benefit is said to come from continuing the fast even after the workout.
@@michaelscotch3583 walking is also more healthy than running. It took me lot of time to believe that actually walking is better than running. Otherwise you're right it takes longer..
do your strength training first. Then walk afterwards to use up the excess glucose and fat that was mobilized by cortisol during your intense effort. Wait another couple of hours before ingesting any calories. The minute you take in anything other than pure water you shut off growth hormone and go from fat burning to fat storing. Delay that insulin spike. Don't eat until you get hungry!
I only do fasted cardio because I do intermittent fasting, my eating window is from 1:00PM to 9:00PM, and I do the treadmill at 9:00AM, or 10:00AM. I also burn 950 calories on average, in my hour on the treadmill. And I eat around 1500-1750 calories day.
I haven't gone to the gym since 2018 and I miss it!! 😢. I regained the weight when I stopped but I started back eating alot healthier and doing home workouts during quarrantine. I dropped some fat too 😌
I do 6 days weight training, saturday i hit my legs for the second day for the week, and i do 2 minutes low intesdy cardio, work well, didn't los any muscles but i'm on a diet
I used to do cardio all the time with ok results but it wasn’t until I started lifting weights 3 times a week with minimal cardio that the lbs came off super easily in fact I wasn’t even trying to lose weight but I went from 185 to 138 lbs! So to me weight lifting helped me lose weight faster and easier Edit: I also cut down on Beer and pretty much cut out all soda and almost all sugar
Lol, that 'Edit' did about 95% of the work and the lifting weights about 5%. Don't get me wrong, it is great you started lifting weights. It will help immensely to keep it off, and makes you look way better and leaner. But for actual weight loss cutting on ('empty') calories is king short term, and on the long term weight lifting.
i learned a lot about your diet exercise it feels so good..im 275lbs from MAY 18 2020..and as of now JULY 19 2020 IM 238 lbs..i hope in december 2020 i became 180lbs ..sorry for my bad english
If you lose 2lbs every week from July 19th (when you posted this), you'll get down to 190 by December 27th. Edit: I'm saying 2 pounds because that's the reccomended fat loss for a week.
I didn’t really start to loose weight until I ran 5k every other day consistently. I started lifting small weights until fatigue and got cut 👌🏾 Oh and I eat clean
Hello Max, I'm a big fan of your thorough work and always listening to your advice whenever I hit the gym. However, could you please adjust the volume of your videos so that they're not drowned out by the loud music at the gym? Again, I really appreciate the great lengths you've gone through to bring us these educational tutorials.
Im skinny fat so i should just focus on weight training?? If i so, i probably lost so much muscle mass during quarantine, been doing HIIT cardio every day...
Great insights. One of the best channels on nutrition, exercise and weight loss. I think a 10 minutes video for some of these 8 mistakes/ “misconceptions” about cardio would be helpful. Keep up the great work
Damn, been doing it the other way, cardio first (walking/jogging/running mix) and then resistance training. Still I got 10kg off of me in 2 months (still overweight). Im gonna do it now the way you said it and see how much of an improvement I get.
@@likhitchand8967 haven't been as strict as when I started but I've lost a total of 18kg. Feeling great and been practicing basics of parkour for 1 month. Never though I could actually do a backflip (with a bit of help) and to climb a big wall.
Long walks, weight lifting, nutrition, intermediate fasting, light cardio, and sleep. Don’t over think it. The fear mongering these videos have is hilarious
@@levisinger4173 Thats so right, I used to not understand this situation when I was 70kg with %10 fat ratio. I used to do hit cardio, steady cardio, weigh lifting and I would think that people who are just cutting calories and walking are pussies. But now I understand the fact since I am obese, when you are obese you can't do all those things. You need to lose some fucking weight and gain some energy to do things first. Currently doing if, steady cardio(walking) and cut. Will start weight lifting and adding lean mass after I have required energy and fitness levels.
One of my favourite channel all time. Waiting for you when you publish your video. Most of the video you make ar based on scientific evidence. Keep going your good work
Based on everything I've seen on thus channel and other reliable sources over time, it seems like the solid list of things to do is eat healthy, get plenty of sleep, workout consistently, and go hard for 30 minutes to an hour after warming up, then cool down. For general health and fitness of course.
I am 61 and do three days weights (push - legs - pull) then do a 30 mile road bike on 4th day in about 2 hours. Day off. Then start again. I am 6 4 and 238 pounds (17 stone). It feels like a good balance and have been doing this for about a year. With good results. At my age need to do resistance but think the cardio is good for my heart. Be really interested in any feedback.
Cardio H.I.I.T builds fitness. Weight training, low reps full level weights, best for building muscle. Low intensity (low cortisol level) is best for Fat loss (when fasted). Is what I learnt.
It's so tough for me not to do cardio first then weights, and also the two in the same session because I sit in an office for 40+ hours a week. I tried to do weight training without jogging first and I strained my muscles. 😣
The relationship between lifting, cardio, and fat loss or strength gains is one thing. What about the actual heart health aspect though. You can lose weight and look good just fine and keep gains without cardio, but how much will cardiovascular health suffer
Been there, done both. If you want to see your waist size reduce, do cardio. I personally like a well toned body, not the beefy muscle bulk with a girthy waistline
I truly don't know if i agree on this video. Yes, the research is correct (but like most 'fitness research', it is done in a vacuum or with strict restrictions). What this video misses imo, that if cardio done correctly it will 100% sure help with fat loss (start slow,and build up over a long periode of time. Also progressive overload and do a lot variations (yes, also long and slow crosstrainer sessions are great at times) . The amount of energy you get from doing cardio over a longer time is so much more than you will ever will get from weight lifting. And that energy you can put back in lifting weights later on. Don't get me wrong, lifting weights is still king and should be prioritized. But having great stamina will give you about the best feeling you can get.
I always do my 1hr polarized or similar cardio (cycling) before resistance (pull ups and/or push ups or similar) training. I just take care to consume sweet carbs immediately after the cycling session.
Caloric deficit only goes so far. You can reduce your calories all you want, but if you're insulin resistant (fun fact: over half the US population is insulin resistant) that fat is staying right where it is or if you do get results they'll be temporary and eventually end up right back at square one. General caloric restriction will also wreck havoc on your metabolism. Intermittent fasting along with reducing carbs (especially sugars and refined carbs) dramatically improves insulin sensitivity as well as your metabolism. That's one of the most efficient (and in many cases, easiest) ways of not just burning fat, but KEEPING IT OFF.
Football training and the actual matches are 90% cardio,everytime they score and take their tops off,they have amazing abs/bodies yes they have great nutrition too. I think cardio is underated
Footballers incorporate weight training few days a week mostly 2 per week. Also not all footballers look like greek gods,some of them have very bad shape.
I do both cause ..depends on what I trying to focus on most .. last few months I been focused on inured body and basic movements/. Now focusing on put little more weight on and get overall fitter to //. If at gym most days //. It’s good for my head too and I just like to mix it up .. the gym helps with my mental issues to .. great videos //
I'm 47 yrs old...163.9lbs...my belly upper 38', middle 38,lower 37"...I'm doing walking 1:30mins in 5days a week...I also in omad fasting....now what is best cardio excersice in order I attain my goal weight..and my belly will be in 29'... please advise me sir
@@calvinlock5628 Its easy to keep muscle mass while doing primarily cardio. If you still work out the muscles by lifting for like 10-15 minutes while in a caloric deficit, then you maintain what you have. It's not as complicated as youtubers say, they just say different shit everyday because they need more uploads.
I was 94 kilos 6 months ago and I am 85 kg now. And believe me I've gained more than 6 kilos of muscle since I've done resistance training practically every day! Also consider that building muscle is more difficult for me since I am 55 y.o.! You will see my point if you stop confusing losing weight with losing fat: they are not the same! If you want to lose weight go for cardio. If you want to lose fat and become more fit go for resistance training.
@@andreyche193 I'm fine with the muscle I have right now. I'm just trying to get down to 185 - 190lbs by January. So gaining any muscle right now isnt much of a concern. I'm 15 years old, 6'1 tall, I don't really care about my muscle gain right now, because I have a broad build and my biceps are already 15 inches, my chest is 46 inches, my wrist is 7.5 inches around, and my waist is 36 inches. My only small part of me is my thighs, which are 20 inches around, but small legs runs in my family. On a side note, considering I'm 15 years old, I really don't have the money to go out and buy equipment for resistence training, once I turn 16 I'm getting my parents to sign a waiver for a gym membership so I can lift there.
I bought my Concept 2 rower three days before the lockdown (Ohio) last year. I was a regular gym goer lifting weights and did mostly the elliptical for cardio before then. Since buying the rower I have gone from 207 lbs to 175. I average 30,000 meters a week and am much leaner with great muscle tone. I do both HIIT and LISS during my six day workout week. The combination of rowing and weight lifting is great for getting in tip top shape. Did I mention I'm 69?
You’re my age and went from the weight I am and the weight I want to be. I like rowing too! I am in shape but want to get to 190 by my 70th birthday in December. Will get back to rowing as my go to cardio. How many days a week do you row to get to that 30,000 meters? Thanks
Can someone suggest what to do for losing a slight gut and bulk up muscle?? I’m 50 and have a pretty good metabolism. Going to quit smoking this Saturday. Thanks 💪💪👍👍
I think body type is important, for me it's easy to gain fat. After watching this vid, in my opinion and experience, I have to decided if I'm losing body fat or trying to build muscle.
I am doing 10 minutes of treadmill 5 days a week (every time i go to the gym). The main reason i do it is because i see huge differences at my legs like veins less fat and more pumped muscles. Generally my legs get leaner and thats exactly what i want because i used to be fat and most of the fat was at my legs. Dieting and cardio right before weights is the best way to get lean and see the abs and veins. I see people doing weights only at the gym with big biceps and chest and they dont look athletic like a sprinter or something like that.
I skate and it is so much fun that suddenly hours has past and marathon distance traveled. I wouldn't change skating to anythign else except cross country skiing. They are so fun aerobic exercises to feel flow, wind and going fast and after that sauna and gold therapy and you feel amazing.
David goggins run 100miles per week + he does workout. And he is able to stay fit n healthy. It's depend on what you want to achieve. If you wanted muscular body, sure just go ahead. If you need more stamina and endurance, sure you can do it too. There's no right or wrong. It's up to your main goals.
Why do I now have a headache? You guys are great but hard for a mortal to absorb and make sense of it all particularly when it is contrary to other info we’ve heard. Just tell us what to do in an executive summary please! The KISS principle!
Question what if I've met my weight goals and I don't want to do cardio because I'll continue losing the weight... Can I just do abs as cardio then weights? Or what option do I have in that matter?🤔
1. A meta-analysis of 14 studies with a grand total of 1,847 overweight and obese participants found that “isolated aerobic exercise is not an effective weight loss therapy for these patients."
www.ncbi.nlm.nih.gov/pubmed/21787904
2. Cardio can lead to constrained energy expenditure:
pubmed.ncbi.nlm.nih.gov/26832439/
3. Unlike cardio resistance training doesn't lead to constrained energy expenditure
pubmed.ncbi.nlm.nih.gov/26702387/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5690400/
4. “Results of the present study suggest a compensatory reduction in PA in response to aerobic exercise. Resistance exercise, on the other hand, appears to facilitate non-exercise PA, particularly on non-exercise days, which may lead to more sustainable adaptations in response to an exercise program.
"
pubmed.ncbi.nlm.nih.gov/26702387/
5. You burn about the same number of calories during a resistance training session as you do during a cardio session
pubmed.ncbi.nlm.nih.gov/25162652/
6. There’s no difference in fat loss results between fed and fasted cardio
www.ncbi.nlm.nih.gov/pubmed/25429252
7. “Fasted compared to fed exercise does not increase the amount of weight loss and fat mass loss.”
www.mdpi.com/2411-5142/2/4/43
8. “Weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states.”
www.mdpi.com/2411-5142/2/4/43
9. You can burn just as much if not more fat by simply focusing on what you eat, without doing any cardio at all.
www.karger.com/Article/Abstract/111162
10. “Body mass and body fat decreased significantly in D (-1.95 ± 1.13 kg or -1.47 ± 0.87%; p < 0.05) and DE (-2.23 ± 1.28 kg or -1.59 ± 0.87%; p < 0.05), but there was no significant difference observed between the groups.”
www.karger.com/Article/Abstract/111162
11. There was a study designed to compare the effects of maintaining a specific calorie deficit either through diet alone or diet combined with cardio. Both groups maintained the same calorie deficit throughout the study. And sure enough body mass and body fat decreased significantly in both groups, but there was no significant difference between them
pubmed.ncbi.nlm.nih.gov/22002517/
12. A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent
pubmed.ncbi.nlm.nih.gov/22002517/
13. Cardio reduces the activity of mTOR, which is a crucial enzyme for muscle growth, while also raising AMPK, which is an enzyme that impairs muscle growth
pubmed.ncbi.nlm.nih.gov/11715023/
14. If you do the cardio first, the glycogen depletion, the neuromuscular fatigue, and the muscular damage caused by the cardio can interfere with your resistance training session.
pubmed.ncbi.nlm.nih.gov/30096988/
15. You would want to spread out your cardio and resistance training session by at least six hours because that will reduce the "interference effect"
journals.lww.com/nsca-jscr/Abstract/2016/03000/Specific_Training_Effects_of_Concurrent_Aerobic.10.aspx
16. Research shows that there is almost no interference effect when cardio and strength training is done at least 24 hours apart
pubmed.ncbi.nlm.nih.gov/29658408/
17. "Even those studies incorporating exercise stimuli resulting in prolonged EPOC durations have identified that the EPOC comprises only 6-15% of the net total oxygen cost of the exercise."
pubmed.ncbi.nlm.nih.gov/17101527/
18. When energy expenditure is matched, research shows that the fat loss results are the same between high and low-intensity cardio:
www.nmcd-journal.com/article/S0939-4753(13)00140-3/abstract
Idk man I've ramped up the cardio in the last 3 months. I still lift but I've lowered the weight and added more body weight exercises. The only reason I started doing this was because I was a bit heavy on the scale. Although I think I may have plateaued so I might take your advice
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Always awsomes videos. Could you put on it, spanish subtitles? Please! Thanks
Like you said. This IS for beginners. Cardio doesn't make me tired the rest of the day. A couple of hours of recovery and rehydration and I'm good. It's some idiots that "overwork" themselves because they DONT know what they're doing. I'm 47 years old. 6 foot and 175 lbs and feel awesome.
Can you lift weight and do strength training on the same day? Or should you do them on different days? And also when should you do hiit cardio. In 2 days in 2 weeks?
When i do cardio early in the morning, most of the time i feel much more energetic during the day.
But sometimes i like to go back to sleep after training
Same, I love long skating sessions at 5-7am but then go back to sleep 😂
Hahaha same
@@Mikeab503 Wow. I'm so glad to hear about more people skating again. Just like old times! Keep it up bro.
@@Penelope416 thanks a lot, I appreciate that, happy skating to u if u skate!
Exactly. Once your recover, the day is pretty much normal. It be those idiots that overwork themselves that struggle with energy the entirety of the day.
I was doing HIIT 3 times a week but never lost any weight. Started walking 20 thousand steps a day a lost 15 kg in 3 months.
Same thing happened to my buddy but on the other hand for me I have lowered my body fat with hiit cardio. Body is like a maze it doesnt work the same way for everyone i guess lol. Good luck on yoir goals!!
Same thing I lost more when doing just walking 🚶♀️
depends on your body structure or your target body fat? losing weight and getting fit is not the same when doing hiit you should look more on the mirror than the scale well if you are a woman scale does matter
@@marving.5436 i agree.
HIIT is working for me, what I do is I set my elliptical to level 15 which is 75% power for resistance and I run faster than 10 miles an hour for 30 seconds than I rest for 30 seconds and this for at least 10 minutes. I will try the 20,000 steps a day thing too though, sounds fun!
You don't have to complicate your life:
- Eat clean food
- Exercise
- Get enough sleep
Well said !
This video indeed over complicated and overinformation - just too much!
And JUST SAY NO to drugs
@@leeolie3728 😂🤣😅
Exactly 👍👍
Jesus, everyday its something different. When you think youre doing something right its wrong!!
I KNOWW.
When you're above 15% body fat, as long as you workout it doesn't matter.
Am even confused my dear
I knw....I about just workout and stop listening to anyone......
The more you know the more u understand that you know nothing
This is why its always good to continue to DO WHAT YOU BELIEVE IS WORKING FOR YOU, One video says do this, but the other says not to do it. Its good info, but take what you need and leave what you dont.
Cardio is good for heart health only reason I do it. I also do it after lifting and dont have a problem with energy nor losing weight.
@JR: right on . Huge point that is not often mentioned is that it trains our strongest and most important muscle ➡️ the heart ⬅️ but research is showing more then clear , that to much cardio is causing small tears in the heart and is bad for it although. Same scars that a lot of marathon runners got after those years that eventualy leads to heartproblems and so on. So the middle way is as often the right way. Better not doing extended cardio session longer then 40-50 minutes at all cause no one really need it and mix in couple 15-20 minutes sprints hiit and we are Equiped with the solid strong heart that is ready to lunch for a long healthy life. 💚💫 stay healthy and keep thriving for good my friend.
I do 40minutes weight training followed by 15min cardio.. that's all i need💪🏼💪🏼
@@rolandi715 I usually do either 5, 10 or sometimes 20 minutes on the treadmill that's all I need
@@dcrawley507 your 5 is a sprint right?
I do cardio before lifting and I feel just fine while lifting
I do 20-30 min cardio 3-4 times a week because I feel much better this way.
I'm not doing it to burn fat.
Fuckin oath mate . 100%
I do it twice a week 30 mins on the bike after my two leg sessions.
fitness for muscle body
and cardio for muscle heart
yes doing exercises makes me feel good too and thats why i continue to do it too
I play soccer 3 times per week. So i run for an hour or even more everytime. A lot of the times i stay and play a second game.
You are the best weight loss adviser. I did all things you said in your videos and lost 19kg in 4 month..
I was 96 kg in April 2020, now I am 77kg.
What did you do to lose the weight step by step
Congratulations!
I lost 72 pounds in 18 months but my primary exercise was weight training and its helped me stay lean for 9 months now. I did 2 HIIT workouts a week which allowed me to eat a little more and stay in a deficit and build cardiovascular endurance but this was a supplement to my weight training. This is why I see people always doing cardio always look the same. coincidence?
I just learned this lesson. I became skinny fat at 120 lbs by focusing on cardio. I decided to regain 10 lbs and try losing it again by weight training. Big difference this time at the same 120 lbs. So upset I wasted time on cardio.
@@misskay6831 hey dont think of it as wasted time, u learnt ur lesson and now in a better position. Now you have experience so when you tell people how you got into shape, you can tell them what to do and not what to do.
I'm currently at 17% bodyfat bulked up from 14%
Can I do the same without caloric deficit just adding cardio session of 30min -40min
I'm 5'9 nd 155 ibs
I love how he’s unbiased and compares and contrasts both
I vouch for this info, started 11 Jan 23 at 123.5 kg and now I'm 108.
Enjoying the journey of weight lifting and cardio that is limited to 12.3.30 theory which become even better after 3 months and I can increase to 13.5 and more than 60 mins!
Very easy, less tiring and effective!
After two years hitting the Gym 6 days a week these videos showed I was doing it all wrong, watched the videos accpeted the science and have lost 3kgs in two weeks..thanks champ excellent advice backed up with science.
Now you should watch the video that explains why you shouldn't lose more than 0.5 kg a week.
Don't starve, don't binge,
Just eat right, exercise... You will get there
Constructive criticism: the red 'marker' makes the highlighted text in the studies harder to read, at least on my mobile phone. I'd recommend a brighter color like yellow or green.
Watch in 1080p 🤦
@@zizougt3525 stop being poor and get a job
Stop it. Please.
Truly amazing how a simple thing like weight loss and muscle building can confuse so many. Weight loss? Consumer fewer calories than you burn. Muscle building? Lift high weight, low reps. Cardio is called cardio because it strengths your cardiac muscle and circulatory system. I lift on even days, cardio on odd days or vice versa. Never a problem. Don’t make it harder to understand.
Yah right they are only confusing us specially if you watching different youtubers like this,the other will say this is the best way,and the other no this is the way,,,im done with this shit!!!!
Alex Carreon It’s because there is always new studies! So shit is always changing. If you find out what works for you stick with it.
Started just that. 30 mins cardio on even days and resistance training on odd days. Lost 12lbs in 46 days.
Great information for healthy workouts!
For years I always started with some cardio before resistance work... Gonna need to change that from tomorrow... Love these videos some of the best out there and great explanation that I can follow.
I appreciate the fact that you use real science based articles to support your videos. Well made! I will be using some of you tips across your videos. Thanks!
A good mix of Cardio and weight lifting will always be better for your body, i go to the studio every 2 days and on the days im not im jogging 10 km. My goals are 2 gain muscle, improve my stamina and losing fat at the same time. If you eat right thats possible. Im eating tons of Protein, try to get all the nutrients i need through a diverse diet and keep the sweets out. So far it works great
Thank you for these kinds of videos. Though a lot of people say these kinds of videos are over complicated. But for me it isn't. There are a lot of people like me who don't have the privilege to do too much trial and error by changing things and habbits. I only watched most of your videos and they're so effective. I love these kinds of videos because there are lot of misconceptions in losing weight and by watching these videos enabled me to eliminate the ineffective ones. And I'm very thankful I succeeded only for two months of resistant training I lost weight and gained musckes. By just following your videos made me secure I'm doing things right.
“Be careful about reading health books. Some fine day you'll die of a misprint.”
― Markus Herz
Or a paper cut
@@chrisxx5583 😂😂😂😂🤦♂️
😂😂😂🤦♂️
Haha haha haha haha haha haha haha haha haha
Serious question, what if you enjoy cardio? Like prolonged - 45m-1hr+ cardio, what is the best strategy? I love the endorphin rush and mental clarity. Cardio also gives me an insane amount of energy for the rest of the day and you can do cardio everyday. Weights obviously is a struggle physically to do daily.
You’re doing it right, don’t listen to these deceptive intellectually dishonest agents. In ancient times man walked and ran all day. The average American will never “get enough” cardio, and heart disease is the number one killer in sickmerica. That’s why I just ignore such foolish agenda driven videos trying to prove a “case” to why you should neglect your heart.
I'm so disappointed right now, it's like damned if I do damned if I don't, this video pissed me off.
Kevin Arthur most results are genetic driven. If you're given a great body you'll take it further through exercise. Likewise, no amount of work will improve a body that doesn't have the genetics you desire. In other words, be happy with your body as what you can change is less than you think. It's more important to have your body working at its peak performance, whatever that level is.
Its easy. Just dont Listen to this and Make your own experience. Then you will see What happens. I can say that i lost really fast weight after i did strength training and cardio together
Levy Roth I don’t completely agree. This statement gives people an idea to just not try as hard or stay committed on their fitness journey hence not seeing the long term results
Its true! I can power walk 7 miles a day and not burn fat. Been there done that! I have to add weights to burn.
Lift heavy each muscle group twice a week and 30 minutes of walking at 3.5 mph every morning is all you need to do
Diet for weight loss and exercise (weights and cardio) for health. With that said...I love me some fasted cardio. Strictly a personal preference.
Coach Greg's gonna have a field day with this one.
Just no spitting...lol
He will love the "it may actually cause you to gain weight" part :D 0:25
2 minutes into this video & thats the first thing i thought lol. Can’t wait for coach Greg’s reaction.
@@lights8811 lmao
U dont know what u are saying stop reading bs studys
I do cardio and weight training. The reason I do cardio is to have stamina. Weight training alone will make you move slow. So it's safe to say that doing both is better than doing just cardio or weight training.
Hey, I'm new to your channel. Just want to thank you for all the videos you've been made. I learned a lot from them after binging a couple of them, realized a lot of flaws in my workout process of losing weight but maintaining muscle. There really is a lot of dangerous misinformation.
I love your information and how you break it down to me. You always give me confidence in my weight loss struggle and honestly is refreshing.
I have to say, just speaking from personal experience here: I didn't used to do cardio before a weight lifting session but now I do a 10 minute jog and some battle ropes before every weights workout and I've noticed a pretty decent improvement over not doing cardio before lifting weights. (More reps per set before failure, can lift heavier weight, less pain, etc.) So I'm not sure why this may be for me personally, but I disagree that cardio before weight lifting is a bad idea.
i went from 85 kg to like 73 kg only with running and eating clean. no chcolate, no chips, No fries, no soda. many vegetables and fruits + protein, only small amount of carbs in the evening. and i did like 30-40 km a week. never used a single dumbell or push up in that time.
now i do less running and do weight Training and it also seems to work. started 3 weeks ago and i went down 4 kg.
I've been doing hardcore cardio and minimal weight lifting and haven't been able to get under 220 I'm gonna reverse it today and see how it goes thank you for the vidoe, God bless
From the thumbnail, I guess cardio makes a guy lose his beard and weights make him grow it back. Pretty impressive!!!
Yeah you didn't know that?
This is a bit misleading and probably really confusing to a lot of folks. I'd say do what works for you as an individual.
exactly, its really confusing.
The research about fasted cardio is said to be flawed as the participants in this particular study were given a meal substitute directly after working out. The main benefit is said to come from continuing the fast even after the workout.
@Korvus congrats!
Walking 10,000 to 20,000 steps a day will burn more fat then running...
@@haybale_gaming maybe its cause you eat way too much..
The only people I see that can do 20,000 steps a day are the women/wife’s that live in a closed community gate that has a country club in it 😂.
Who got time for that. I will run those steps in 1/10 of the time.
@@michaelscotch3583 walking is also more healthy than running. It took me lot of time to believe that actually walking is better than running. Otherwise you're right it takes longer..
thnx for the great info every video is so mutch good info
do your strength training first. Then walk afterwards to use up the excess glucose and fat that was mobilized by cortisol during your intense effort. Wait another couple of hours before ingesting any calories. The minute you take in anything other than pure water you shut off growth hormone and go from fat burning to fat storing. Delay that insulin spike. Don't eat until you get hungry!
I only do fasted cardio because I do intermittent fasting, my eating window is from 1:00PM to 9:00PM, and I do the treadmill at 9:00AM, or 10:00AM. I also burn 950 calories on average, in my hour on the treadmill. And I eat around 1500-1750 calories day.
At this point I don't even know if I'm breathing right. 😅
😂😂😂
I need to get back in the gym...covid has drained my fitness and looking flabby
COVID sucks I hear you
Joey Shmoey lol
I haven't gone to the gym since 2018 and I miss it!! 😢. I regained the weight when I stopped but I started back eating alot healthier and doing home workouts during quarrantine. I dropped some fat too 😌
Yep I would agree...get back in the gym
I do 6 days weight training, saturday i hit my legs for the second day for the week, and i do 2 minutes low intesdy cardio, work well, didn't los any muscles but i'm on a diet
I used to do cardio all the time with ok results but it wasn’t until I started lifting weights 3 times a week with minimal cardio that the lbs came off super easily in fact I wasn’t even trying to lose weight but I went from 185 to 138 lbs! So to me weight lifting helped me lose weight faster and easier
Edit: I also cut down on Beer and pretty much cut out all soda and almost all sugar
Lol, that 'Edit' did about 95% of the work and the lifting weights about 5%. Don't get me wrong, it is great you started lifting weights. It will help immensely to keep it off, and makes you look way better and leaner. But for actual weight loss cutting on ('empty') calories is king short term, and on the long term weight lifting.
i learned a lot about your diet exercise it feels so good..im 275lbs from MAY 18 2020..and as of now JULY 19 2020 IM 238 lbs..i hope in december 2020 i became 180lbs ..sorry for my bad english
Keep it up !!
You're doing amazing
@@i_fart_on_your_face yeah i keep it up until i die hehehehe
@@andrewvincent89 thank u
If you lose 2lbs every week from July 19th (when you posted this), you'll get down to 190 by December 27th.
Edit: I'm saying 2 pounds because that's the reccomended fat loss for a week.
I didn’t really start to loose weight until I ran 5k every other day consistently. I started lifting small weights until fatigue and got cut 👌🏾 Oh and I eat clean
I swear these videos are the fitness equivalent of a Michael Bay movie. So many cutaways, so many visuals thrown in your face. It's exhausting.
@Lari Lari loll
No it’s perfect
Seriously! Keep it simple. Get rid of the flashing twinkling on every other visual, it's way too distracting.
@@bobbim5159 Just don't watch it. Stop complaining.
TH-cam premium will solve that problem.
Hello Max, I'm a big fan of your thorough work and always listening to your advice whenever I hit the gym. However, could you please adjust the volume of your videos so that they're not drowned out by the loud music at the gym? Again, I really appreciate the great lengths you've gone through to bring us these educational tutorials.
Can I do cardio in morning and weight training in evening
Im skinny fat so i should just focus on weight training?? If i so, i probably lost so much muscle mass during quarantine, been doing HIIT cardio every day...
Thanks man you really came in clutch with this information
Great insights. One of the best channels on nutrition, exercise and weight loss. I think a 10 minutes video for some of these 8 mistakes/ “misconceptions” about cardio would be helpful. Keep up the great work
Making me know what I used to do was wrong is soo helpful.great video
So basically, lift weights in the morning and cardio at noon?
On the gaping part of 6 hours, sounds kind of beneficial.
man! just do 20 min of high-intensity cardio after your weight lifting, that is it.!
end of story.
Do whatever you enjoy. At the end of the day it's calories in and calories out and your consistency lifelong
Plain and simple
That's not enough if you are Obstacle Course Racer
I say 2-3 minutes of sprinting would be effective as a last blow.
Hmm 🤔 I do 10mins of jump rope with stretching as a warm up... should I remove the jump rope portion and just jump rope as a cool down?
Yes, you should remove both.
I’m so confused about cardio after watching this video, is it good or bad to do cardio?
It's good to do cardio for average heart health . It gets crazy when people want to focus on a certain goal such as building muscle
It terrible lol
Cardio is always good for every aspect of your body! Unless you are a bodybuilder.
Damn, been doing it the other way, cardio first (walking/jogging/running mix) and then resistance training. Still I got 10kg off of me in 2 months (still overweight). Im gonna do it now the way you said it and see how much of an improvement I get.
So how was the result ?
@@likhitchand8967 haven't been as strict as when I started but I've lost a total of 18kg. Feeling great and been practicing basics of parkour for 1 month. Never though I could actually do a backflip (with a bit of help) and to climb a big wall.
I started running today🙏💪
Thanks for sharing God bless ❤🙏
I lift weights cuz i want to be strong. I do cardio for stamina. I eat clean to be healthy. Doing all these i feel and look nice.
Long walks, weight lifting, nutrition, intermediate fasting, light cardio, and sleep. Don’t over think it. The fear mongering these videos have is hilarious
also i feel like some jacked dudes are abit defensive when they do this, some people just want to lose weight, and that's ok
@@levisinger4173 Thats so right, I used to not understand this situation when I was 70kg with %10 fat ratio. I used to do hit cardio, steady cardio, weigh lifting and I would think that people who are just cutting calories and walking are pussies. But now I understand the fact since I am obese, when you are obese you can't do all those things. You need to lose some fucking weight and gain some energy to do things first. Currently doing if, steady cardio(walking) and cut. Will start weight lifting and adding lean mass after I have required energy and fitness levels.
Truth
One of my favourite channel all time. Waiting for you when you publish your video. Most of the video you make ar based on scientific evidence. Keep going your good work
Based on everything I've seen on thus channel and other reliable sources over time, it seems like the solid list of things to do is eat healthy, get plenty of sleep, workout consistently, and go hard for 30 minutes to an hour after warming up, then cool down. For general health and fitness of course.
I am 61 and do three days weights (push - legs - pull) then do a 30 mile road bike on 4th day in about 2 hours. Day off. Then start again. I am 6 4 and 238 pounds (17 stone). It feels like a good balance and have been doing this for about a year. With good results. At my age need to do resistance but think the cardio is good for my heart. Be really interested in any feedback.
Great vid. I have to say as a former cardio queen, I can only run on an empty stomach. I still enjoy long runs, just not as frequently as before
Cardio H.I.I.T builds fitness. Weight training, low reps full level weights, best for building muscle. Low intensity (low cortisol level) is best for Fat loss (when fasted). Is what I learnt.
It's so tough for me not to do cardio first then weights, and also the two in the same session because I sit in an office for 40+ hours a week.
I tried to do weight training without jogging first and I strained my muscles. 😣
The relationship between lifting, cardio, and fat loss or strength gains is one thing. What about the actual heart health aspect though. You can lose weight and look good just fine and keep gains without cardio, but how much will cardiovascular health suffer
Great point
Been there, done both. If you want to see your waist size reduce, do cardio. I personally like a well toned body, not the beefy muscle bulk with a girthy waistline
Best thing to do is experiment with different workouts and diets try it for yourself and see what works for your body
I truly don't know if i agree on this video. Yes, the research is correct (but like most 'fitness research', it is done in a vacuum or with strict restrictions). What this video misses imo, that if cardio done correctly it will 100% sure help with fat loss (start slow,and build up over a long periode of time. Also progressive overload and do a lot variations (yes, also long and slow crosstrainer sessions are great at times) . The amount of energy you get from doing cardio over a longer time is so much more than you will ever will get from weight lifting. And that energy you can put back in lifting weights later on. Don't get me wrong, lifting weights is still king and should be prioritized. But having great stamina will give you about the best feeling you can get.
This channel is so informative thank you so much!!!
I lost 8 kgs in 55 days. Jst cardio. Skipping ropes, running, swimming. That's it.
Have you plateued yet?
@@bryanhernandez7029 he will eventualy...he lost mostly water...
@@arbernuka3679 And most likely gained weight after some time if he hasn't changed his protocol.
I always do my 1hr polarized or similar cardio (cycling) before resistance (pull ups and/or push ups or similar) training. I just take care to consume sweet carbs immediately after the cycling session.
Caloric deficit only goes so far. You can reduce your calories all you want, but if you're insulin resistant (fun fact: over half the US population is insulin resistant) that fat is staying right where it is or if you do get results they'll be temporary and eventually end up right back at square one. General caloric restriction will also wreck havoc on your metabolism. Intermittent fasting along with reducing carbs (especially sugars and refined carbs) dramatically improves insulin sensitivity as well as your metabolism. That's one of the most efficient (and in many cases, easiest) ways of not just burning fat, but KEEPING IT OFF.
this^ should be required before any discussion of fat loss, cardio, workout routine etc etc....
I do 40 min cardio follow with 1 hr of weight training. It works wonders for me.
The most informative guy of the Internet IMO 👏
Football training and the actual matches are 90% cardio,everytime they score and take their tops off,they have amazing abs/bodies yes they have great nutrition too. I think cardio is underated
Footballers incorporate weight training few days a week mostly 2 per week. Also not all footballers look like greek gods,some of them have very bad shape.
I do both cause ..depends on what I trying to focus on most .. last few months I been focused on inured body and basic movements/. Now focusing on put little more weight on and get overall fitter to //. If at gym most days //. It’s good for my head too and I just like to mix it up .. the gym helps with my mental issues to .. great videos //
6:40 me after my cardio session
I'm 47 yrs old...163.9lbs...my belly upper 38', middle 38,lower 37"...I'm doing walking 1:30mins in 5days a week...I also in omad fasting....now what is best cardio excersice in order I attain my goal weight..and my belly will be in 29'... please advise me sir
Well i was 94 kilo's 3 months ago, when i started Cardio. Crosstrainer and running.... i am 79 kilo now
Lost muscle mass
@@calvinlock5628 I lost fat
@@calvinlock5628 Its easy to keep muscle mass while doing primarily cardio. If you still work out the muscles by lifting for like 10-15 minutes while in a caloric deficit, then you maintain what you have. It's not as complicated as youtubers say, they just say different shit everyday because they need more uploads.
I was 94 kilos 6 months ago and I am 85 kg now. And believe me I've gained more than 6 kilos of muscle since I've done resistance training practically every day! Also consider that building muscle is more difficult for me since I am 55 y.o.!
You will see my point if you stop confusing losing weight with losing fat: they are not the same! If you want to lose weight go for cardio. If you want to lose fat and become more fit go for resistance training.
@@andreyche193 I'm fine with the muscle I have right now. I'm just trying to get down to 185 - 190lbs by January. So gaining any muscle right now isnt much of a concern. I'm 15 years old, 6'1 tall, I don't really care about my muscle gain right now, because I have a broad build and my biceps are already 15 inches, my chest is 46 inches, my wrist is 7.5 inches around, and my waist is 36 inches. My only small part of me is my thighs, which are 20 inches around, but small legs runs in my family.
On a side note, considering I'm 15 years old, I really don't have the money to go out and buy equipment for resistence training, once I turn 16 I'm getting my parents to sign a waiver for a gym membership so I can lift there.
Very solid information. Thanks.
Please how many cardio workouts in a week for fat loss and muscle gain including weight lifting ?
I bought my Concept 2 rower three days before the lockdown (Ohio) last year. I was a regular gym goer lifting weights and did mostly the elliptical for cardio before then. Since buying the rower I have gone from 207 lbs to 175. I average 30,000 meters a week and am much leaner with great muscle tone. I do both HIIT and LISS during my six day workout week. The combination of rowing and weight lifting is great for getting in tip top shape. Did I mention I'm 69?
You’re my age and went from the weight I am and the weight I want to be. I like rowing too! I am in shape but want to get to 190 by my 70th birthday in December. Will get back to rowing as my go to cardio. How many days a week do you row to get to that 30,000 meters? Thanks
Thank you very much for the wonderful videos
Can someone suggest what to do for losing a slight gut and bulk up muscle?? I’m 50 and have a pretty good metabolism. Going to quit smoking this Saturday. Thanks 💪💪👍👍
I think body type is important, for me it's easy to gain fat. After watching this vid, in my opinion and experience, I have to decided if I'm losing body fat or trying to build muscle.
So is it better to do core abs and cardio in the morning and then your heavyweight training in the evening
You definitely should do both for faster results
Can you please make a video on how to break plateaus??
Thank you very much. This was a great video.
So I started off doing cardio to help get my asthma under control b4 I start resistance training... am I wasting my time??
I am doing 10 minutes of treadmill 5 days a week (every time i go to the gym). The main reason i do it is because i see huge differences at my legs like veins less fat and more pumped muscles. Generally my legs get leaner and thats exactly what i want because i used to be fat and most of the fat was at my legs. Dieting and cardio right before weights is the best way to get lean and see the abs and veins. I see people doing weights only at the gym with big biceps and chest and they dont look athletic like a sprinter or something like that.
I skate and it is so much fun that suddenly hours has past and marathon distance traveled. I wouldn't change skating to anythign else except cross country skiing. They are so fun aerobic exercises to feel flow, wind and going fast and after that sauna and gold therapy and you feel amazing.
Why are all track & field sprinter/runners so ripped up?
You are right.
You can jog and lift to be hench. Don't need to sprint
Marathoners vs hurdlers are very different looking bodies....at least the last time I watched a summer Olympics.
David goggins run 100miles per week + he does workout. And he is able to stay fit n healthy. It's depend on what you want to achieve. If you wanted muscular body, sure just go ahead. If you need more stamina and endurance, sure you can do it too. There's no right or wrong. It's up to your main goals.
Doesn’t this video contradict your other video about fasted no breakfast morning cardio?
Why do I now have a headache? You guys are great but hard for a mortal to absorb and make sense of it all particularly when it is contrary to other info we’ve heard. Just tell us what to do in an executive summary please! The KISS principle!
Question what if I've met my weight goals and I don't want to do cardio because I'll continue losing the weight... Can I just do abs as cardio then weights? Or what option do I have in that matter?🤔