The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)
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- เผยแพร่เมื่อ 18 ส.ค. 2021
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In this video I'm covering 5 common cardio mistakes people make when trying to lose fat. We'll cover how much cardio you should do for fat loss, how it impacts muscle gain, the interference effect, timing of cardio around weight training, HIIT vs LISS, fasted cardio, considerations around NEAT and more.
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References
Cardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:
pubmed.ncbi.nlm.nih.gov/19454...
Physical Activity & Weight Maintenance:
pubmed.ncbi.nlm.nih.gov/24355...
Cardio isn’t as Effective for Fat Loss as You’d Expect:
www.massmember.com/products/m...
journals.lww.com/acsm-msse/Ab...
Interference Effect:
pubmed.ncbi.nlm.nih.gov/24728...
Warming Up & Performance:
pubmed.ncbi.nlm.nih.gov/19996...
Proximity of Cardio to Weight Training:
pubmed.ncbi.nlm.nih.gov/28783...
pubmed.ncbi.nlm.nih.gov/33751...
Cardio Intensity:
pubmed.ncbi.nlm.nih.gov/17101...
bodyrecomposition.com/researc...
pubmed.ncbi.nlm.nih.gov/28513...
Volume of Cardio:
pubmed.ncbi.nlm.nih.gov/22002...
Fasted Cardio:
pubmed.ncbi.nlm.nih.gov/21411...
www.mdpi.com/2411-5142/2/4/43
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/25429...
Calories Burned from Different Occupations:
alanaragon.com/researchreview/ (Dec 2015 Issue)
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Music:
Bankrupt Beats:
• Video
• Video
Written by Jeff Nippard
Filmed by Daniel Cooper, Jeff Nippard and Stephanie Buttermore
Edited by Jeff Nippard using Final Cut Pro
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
How many days per week do you do cardio? I'm trying to see something...
6. I do cross country and track
3 at the morning
4 per week
2, max
At least 4
After watching this video it seems to me that the human body will do just about everything in it's power to prevent fat loss
makes sense, since we are built for survival
LOL
Not wrong but what i think I pulled from this is that calorie deficit is the most real way to lose weight
That's a good thing
True. In fact, scientific world has a hierarchy of what works best for fat loss in % weight lost and maintained years later. (health benefits are better with better weight/fat loss, even stuff like diabetes remission with 15% weight loss or more):
1. Metabolic surgery (Roux-en-Y bypass): 29%
2. Medications - Tirzepatide 22%, Semaglutide 16% etc.
----------------
3) Best diet, physical activity interventions where they train you and control you:
4% (10% people achieve long term 10% loss)
Don’t underestimate the mental health benefits of cardio. I used to struggle with sleep and anxiety, but found endurance training to be the antidote.
I try to tell people that who have issues sleeping. They don’t listen
Yep. When I did more swimming I easily slept too
I think its just doing physical exercises in general that make you sleepy
@@kingpotato7183 well when I only do weight lifting I'm not that sleepy
@@shmaowzaow5214 might be different for different people, when I started weight lifting i slept like a baby, now that i kinda branched out into other things like running and gym rings i still sleep like a baby but my sleep schedule reverts back to my early highschool days when i dont train for a week
As an academic, I just love how this guy is always reading and referencing peer-reviewed studies, cheers mate
Alright academic
@BTJAureliusit’s not about that. academics often overlook the most obvious things because they only have their nose in their numbers&studies.
@@jos-josradvanji6203 What a load of unfounded nonsense.
@@crowtheriHis sentiment is accurate. Academics doesn’t really add much to the nutrition and exercise fields. For one, they only study what bodybuilders are already doing, they don’t actually innovate anything. For two, it’s incredibly difficult and expensive to build experiments with adequate controls, which is why you have 5 studies saying one thing and 6 studies saying something else. It’s also why you end up with “science-based” diets and exercise programs that end up being fads.
This is why I’m here since 2016
The endorphins released doing even 30 minutes of cardio works wonders for anxiety, sleep and general mood. I’m not saying I enjoy doing it but the feeling immediately after is worth it .
Lol true
Big facts
Many people can also get that simply by leisure walking in natural sun! For my clients who are very heavy, slow walking IS cardio to them, but it also helps reduce stress, decrease blood pressure and blood sugar, and helps with natural vitamin D production.
@@candacebordelonph.d.8890 that's why i really like that my gym has these huge windows right in front of the treadmills so you can get natural light while doing your cardio
@@rinab6684 Well, it has to be widely opened then. The glass filters everything out. I mean, EVERYTHING you want to get out of the light. OK, you still have the heat if you want to sweat more but thats it.
I stopped cardio for awhile, and just used weights. I began to wonder why I was always tired and had no energy.
I added running back in my life and learned yet another benefit of cardio.
Exactly. Cardio gets dunked on a lot, for some good reasons, but for me even simply walking has massive mental health benefits. I feel energized for some reason.
Cardio is a great way to RECOVER, among other benefits.
th-cam.com/video/xZVw-9ThmSM/w-d-xo.html
@@JimNortonsAlcoholism it gets dunked on by people who think cardio is only for losing weight. Which it absolutely isn’t. It’s the most important type of training in terms of health and people don’t get that information through videos like these because they treat it like it’s just there for fat burning.
Totally agree. Since I switched paved running to trails it's almost like meditation but in motion. I run 5-6 times long distances because it is relaxing (I don't need to lose weight). I adapted and even after half-marathon in the morning I have enough energy to go through a day. The only kind of running I hate is a treadmill. I find treadmill to be really bad for my knees.
1:22 - Mistake 1 (Cardio is not as effective as diets)
4:42 - Mistake 2 (Poorly timed Cardio)
6:36 - Mistake 3 (High-intensity trap)
8:45 - Mistake 4 (Too much cardio)
9:38 - Mistake 5 (Banking on fasted cardio)
You're the goat
Thanks
Thank you
Thanks!!
Thanks
i’ve never seen someone so british looking that isn’t british
He’s ethnically Irish for sure ☘️
1.Thinking cardio is as effective as diets for fat loss.
2. Poorly timing cardio around weight training.
3. Falling into high intensity trap ( you don't burn much more calories from the extraburn HIIT gives, it is around 80 calories)
4. Doing too much cardio
5. Banking on fasted cardio (It isn't better)
You are a hero
Preach!! Although, fasted cardio does make me feel a lot better for some reason.
You the real mvp.
This deserves more likes then the views
Fasted cardio isn't better for overall fat loss, but can do more in terms of stubborn fat.
That feeling when you don’t make any of these mistakes because you don’t do cardio🥵
maybe that's your mistake!! lol
@Not RickRoll 👇 stfu
Mood
@@JeffNippard i just stop eating for dayz if i wanna lose weight
@@Rajdweep not healthy 💀
Doing my cardio right after weight training has been amazing, going at a slow steady weight loss pace but it is staying off and I feel amazing!
How many days a week should I ddo cardio ??
This is what I do. I lift on average 45 minutes a day 5 days a week and immediately after I'm done lifting I hit the stationary bike and do interval sprints - 2 minutes at medium pace and then 30 seconds sprints for 10 minutes total 5 days a week. Also, since I have a herniated disk in my back and my knees have taken a beating throughout my life, I find the stationary bike to be a great low impact way to incorporate cardio and as a huge bonus sprints grow your legs big time. If you have knee/joint pain or back pain but still want to grow your legs, do interval sprints on a stationary bike or even better a fan bike.
Yea I’m a relatively new lifter only about 2 years in but I’ve done MMA my entire life. I stopped MMA training thinking it would help with the bulk but it just ruined me
Those are the same mistakes I went through, and I was struggling to lose weight for a very long time. Even though I have been working out constantly, the thing is I also love to eat. At one point I was thinking that I was going to be fat for the rest of my life until I started eating properly. Good diet is a key in fitness. Obviously I had no clue what to eat and how much. I had to invest in meal plan from Next Level Diet. It wasn't so expensive and helped me start losing weight and eat properly. Now I am thinking about getting personal fitness coach to help me learn how to plan and do exercises properly.
Go keto and intermittend fasting
@@iche9373 that's not healthy at all and will most definitely cause a Jojo effect
@@nydra8119 It’s actually healthy if you do it right. It’s about switching your keto metabolism to sugar metabolism in a daily way. Your body learns to adapt, it’s like work out.
@@iche9373 personally Keto doesn't work well for me but intermittend fasting is amazing!
@@iche9373 Any diet who cut off entire groups of food isn't sustainable or realistic if you're not diagnosed some form of illness. Like why would someone stop eating fruits for the rest of their lives? This is utterly ridiculous
it seems like it'd be easier to just stay fat and call myself a powerlifter.
🤣🤣🤣🤣🤣🤣🤣🤣🤣
Although you still need to lift those big ass weights to be a powerlifter 😂 GO BIG OR GO HOME !
🤣🤣🤣
got me
@@francoisthomas8405 He can be a weak ppwerlifter.
"Afterburn effects is overblown" lol literally getting flashbacks to the sixpack shortcuts era of youtube fitness
Explain
@@Ocer. back then, there was one BIG fitness youtube channel called Six Pack Shortcuts, and of course, most people who didn’t know much about fitness, including myself, would be watching that as the only fitness information/tips on TH-cam.
Yoooo. I remember that. I bought into that hype. Orange theory also does it
@@jimbothejimbro what about afterburn
Ohh the good ole days 😂😂
Huge respect for not just throwing info out there, but actually supporting it with studies and data, thank you! Very informative :)
Very helpful video. Getting back into the gym again and as a 44 yr old female, I'm looking to lose 15 pounds and get rid of mid body fat. Huge fan of cardio yet I know I should be doing weights, too.
you’re not gonna lose fat just doing cardio, you need a caloric deficit
Hit the weights too!! You’ll be building muscle and also burning fat while your muscles recover. It’s a double whammy! 🎉
Girl, I'm in the same boat! I love zumba and it makes me happy so I'm not going to stop doing it (which is good for stress relief and keeps my joints moving). Classes are easy because I just follow BUT I know I need to do weight/resistance training.
If you find a friend or family member to work out with you, it helps keep you accountable.
AND of course clean eating (which means being prepared daily and not grabbing fast food - which I'm speaking for myself).
It's a struggle for me to decide to make the effort (which takes up my time and money) or accept my extra weight. Some days it's a coin toss. Lol At the end of the day I'm still single, either way and I don't really have to look at myself naked. Haha
Good luck, lady!
I’m with you, definitely need strength training also 💪🏾
At the beginning of COVID I gained over 30lbs, but I was able to lose all of it while drastically increasing my muscle mass in three months. If you do the following, I promise, you will lose your weight:
Only drink water, and if you’re going to drink coffee or tea, only drink it black. Milk or nut milk is fine if you’re doing protein powder and lifting.
Do intermittent fasting, or better yet, OMAD (One Meal A Day), preferably in the evening, after 5pm, or when you get off work. It’s hard for the first week or two, but then you’ll feel great, and you won’t want to go back.
Do your big workout before your meal for the best effect.
For that meal, make sure you’re eating a good amount of food so you’re not deficient, and limit it to healthy things. Lots of protein and lots of nutrients. As little sugar and carbs as possible. You’ll feel amazing afterwards.
If you can, try going Keto for a few months. You’ll feel rough, like you have a cold after about a week, but it clears up in a few days, and you will start shedding weight like crazy.
When there is an option for stairs, always use the stairs. If you’re doing cardio, you either want it to be slow and chill (walking) or super explosive where you can only do it a a number of seconds (full energy sprinting). Jogging is really bad for your joints, so you either want to be going ALL out for a very short burst, or walk at a normal pace. No in-between.
I highly recommend lifting weights. Chin-ups and dips until failure are the BEST body weight exercises. You can add weight to them once you can easily do at least 10. Do squats with weights. You can add bench press and deadlift too. If you want to keep it simple, that’s really all you need.
Do this stuff, and you will lose your weight so much faster than you expect. Good luck on your journey!!
White Okay th-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
I'm imagining the looks on people the day that Jeff went to the gym with a blanket to film Bro Jeff sleeping there 😂
I think they are used to it by now 🤣
Or when using a wheelchair in the treadmill
@@TheScratcho they'll think he's training his arms💪🏻😂
i literally started laughing uncontrollably at that scene lmfao
Given how much he makes, he probably owns the gym
"It gets easier. Every day it gets a little easier. But you gotta do it every day. That’s the hard part. But it does get easier"
I hated doing cardio, until one day i started jogging, and then i wondered what have i been doing my entire life.
My cardiovascular capacity improved immensely, but what i love more than anything else is the ability of jogging to be an instant mood regulator.
Just 15min in and the mind relaxes, your mind recollects thoughts, and afterwards you feel a bit happier and a bit better.
And the night you sleep better.
Plus, i love running in the nature, looking at the grass around me, watching the sunset as i keep running.
I realized cardio has effects that are maybe essential to a human being, and i would recommend not doing cardio in a gym, especially if you hate it. Or you think you do.
Oh and also, it's always gonna suck at first. Don't worry
I had a very similar experience after dealing with a lot of issues in my life I started jogging and it made things better I felt relaxed and I haven't stopped ever since.
P.S. that Bojack Horseman quote was in my head all the time when I felt weak.
Very well said. Cardio can be very demotivating at first, especially when you get tired after jogging for just 2-3 minutes as I did. However if you stick through it, it does get much easier to establish those good feeling relations with cardio.
Bojack reference... Love it
For me its quite the opposite haha, went from being a marathon runner to someone wbo only weightlift, its way better
Bojack!
This is very useful to know!
I'm starting to turn my life around, I'm 32 Y/O @ 230 pounds (High BP, High Cholesterol, Pre-diabetic). I just began routine exercise just last week. 60 minute sessions, every other day. I've already lost 11 pounds with both cardio and weight training. Thanks to videos like these, I'm hoping to refine my workout to lose weight more efficiently.
Wish me luck!
If you don't mind me asking what is your workout routine
Hell yeah!
@@zzccj Where are you now?
Hope things are still going well for you!
You got this! I hope everything is going well for you ☺️☺️
From my personal experience. Combining a mile and a half run with strength training is one of the most powerful fat loss combos. I only do cardio 2-3 days a week. 5 days total of strength training.
I totally agree with you on that. I do the same
Completely with you on this.
Been running a mile then cool down, then start weight training. Have had good results the last few months
Will try and let yul know.
I'm gonna take your advice but do bicycling instead of running.
@@Texas117 so you run before weight training ?
As a long distance runner, point 1 is so true. I may burn 3k calories a week just by running, but the hunger is quite hard to manage after a long run.
I speed inline skate 20-40 miles a week. I don't each much :lol:. I drink gallons of water though.
uhh this! i'm always so hungry after running it's insane
@@gabriellagulyas3778 But it's the best type of hunger
@@alb12345672 Hmm, I wonder what that would be like for running.
@@andrew3404 Good question. My app says 2000cals after about 25 miles for inline skating. There a hills involved so the effort varies. My total skating pace is about 10-11mph. No way I could run that.
Hi, wanted to say thanks for the succinct and clear information on this video.
I recently, over the last 6 months, regained a lot of weight that I had lost the year prior. I went from 235 to 195 over a little less than 7 months almost surely by diet alone, I cut out almost all bread, beer (or any alcohol), butter, any red meat, cheese and even eggs. After an accident where I severely broke my arm, I went back to a lot of bad habits, excessive drinking and generally poor diet and regained almost all the weight back to 225. I've improved my diet although not as highly restrictive as the one previously mentioned, and have been hitting the gym with greater and greater frequency, but I've been doing 20 min high intensity (for me) cardio before my lifts and 20 mins after, and haven't noticed much significant change in my body with all this additional effort I'm putting into diet and exercise. I'm going to try adjusting right away, but I already feel more equipped and better informed to start reaching my goals, so just thank you!
Dude I just love how you prove your thermos and comments rather than just saying I feel like you are the only thrust worthy Chanel on TH-cam about these topics
I lost over 80 pounds 9 years ago by running, jumping rope, and getting my nutrition in check. Now I run simply for the effect that it has on my mindset. I just feel so much better mentally after a good 3-5 mile run.
@Rita 25 y.o - check my vidéó lol did this ch buy a bot commenter? you replied to someone instead of posting a comment yourself dude.
True. Also, it's good to not get as winded when climbing stairs.
I absolutely hate all cardio 🤣. I have no idea how people can run 3 to 5 miles and still have decent joint health. Imo, Weight lifting without a doubt feels much better than running since you aren't doing the same thing for 30 to 50 minutes but each to their own. I do enjoy the outdoors such as Biking, hiking, gardening and just stay outside as much as possible.
@@brarautorepairs WEIGHT LIFITING JUST MAKE YOU ARM BIG WITH MUSCLE WE ARE TRYNA BURN FAT WE CAN DO WEIGHT LIFTING AFTER SO WE WON'T HAVE BIG ARMS AND THIGHS LIKE THIS DUDE
@@brarautorepairs with weight lifting you are doing the same thing over and over
I'm in my 40's and have lost 45lbs in 4 1/2mos by tracking my food, eating in a deficit(high protein), and working out + cardio. I started at 255lbs, now down to 210. I do 20min on the stair-stepper before Every workout. Then I push weight for 30-80min. Not only have I lost weight and added a solid amount of muscle, but my endurance, and stamina have increased considerably. I could barely do 4-5min on the stairstepper @ lvl 4 when I started, but I stuck with it and never gave myself a day off. When I go to the gym, it's the first thing I do.. everytime. Once I go up a resistance level, I don't give it up. I'm now at level 8 with my PR being 122 floors in 30min. I'm drenched in sweat when I get off and wear it with pride. I guess chalk it up to newby gains, but whatever, it's worked for me. The biggest positive of doing the cardio for me is training my mind to push past that b**ch @$$ voice in my head that seeks comfort, and tells me "you can quit if you want". Nope! ..not today mf'er, not today
#canthurtme
@That hustle n grind life are you gonna eat 1000 kcal a day?
Level 8 for 30 min is really impressive.
Can you tell more about your diet? What did you cut? Help if possible. I workout 3 times a week and I maintain my weight but never lose.
@@stoneyj1a1 I would say cut out sugar, dairy, and anything that is heavy in sodium and fat. Drink water throughout the day. Cut out sweets, sugar, candy, ice cream, cakes. If you want a snack, choose fruit like pineapple, cantaloupe, or watermelon. Make breakfast your biggest meal of the day. Avoid pancakes, french toast, and grits. Eat protein and foods like oatmeal. Drink hot tea with meals along with water. Add leafy greens (like spinach, collard greens, mustard greens, or kale) to lunch and dinner. 😊
I lost about 25lbs and then I hit a plateau and was not fat but sort of flabby and lost some muscle mass. I wasn't doing enough strength training/weights. I'm glad I realized it quickly. I started focusing more on strength training. Doing it 4-5 times a week and cardio only 2 maybe 3 times a week. I saw much better results and this is what I've been sticking to.
Cardio is amazing for you, both for physical fitness and mental health. If you find cardio hard and uncomfortable, that's exactly what you should be training.
I love cardio. I love the feeling of having the blood pumping and air filling my lungs. Obviously, I use it in conjunction with weight training, but cardio gets an unfair bad rap.
People forget cardio trains the heart and lungs, also keeps you young. I love all types of training except bodybuilding.
@@ester-cs2uo why bodybuilding?
@@Ice-Sikill it’s just something that doesn’t interest me, just like some people dislike running I suppose. Each to their own
@@ester-cs2uo Got'cha... Was just curious on why. 👍
@@Ice-Sikill ☺️
Y'all, if you have a home gym, set up a little stand above your treadmill so that you could put your laptop there and watch your favorite shows, TH-cam videos, or listen to audio books. Game changer for me. Helped me finally commit to cardio and eventually lose 70 lbs
I can actually see this working, 6 am 45 mins on treadmill walking that's easy with a TV show
@@DuMaMayDewLay I will try this once I get my gym membership, my goal is to burn fat and then do weights for toning the muscles, hope it works.
th-cam.com/video/biwiGZ0w1-Q/w-d-xo.html
Hell yea man! works like a charm, I'd never go outside and walk the same amount I do on a treadmill with the TV on
for how long?
Jeff, these are so great. It's so refreshing to have a science-based approach to all these issues.
Just discovered your channel and I'm impressed by the overall quality, the science references and the useful info!
The world needs more accurate content like this.
Just facts backed up by research and put into context without bias.
Keep up the good work bro ❤️
I agree! Imagine if this process was applied to issues around the world! You'd have to be some kind of 'special' to not listen to the resulting info/advice.... right?
This is a biased video though, he’s talking about cardiovascular training on the side whilst focusing on weight training. Although cardio is not the most effective way of burning fat whilst you’re training your muscles it absolutely is an option to burn fat if you’re a cardiovascular athlete. People treat cardio like it’s a ‘supplement’,as he said, when it’s a whole method of training itself.
Once you finish your normal workout, go to a treadmill, out the incline uo nice nice high, then walk average pace for about 20-30 minutes, it's great for shredding
That’s what I do. I do 15 minutes full incline in intervals. Then I do my normal workout then do 15 more minutes on the treadmill same way
I do the same except i run instead of walking for 20mins.
@@justinabraham7291 doesn't ur knee hurts??
@@Sara199 why should my knee hurt? I put my neoprene sleeve on when i squat and i take 1 day off after my heavy workout day. Also i provide my body with sufficient nutrients and rest. If your knees hurt then either your workout form is poor or you are not getting proper recovery.
did that for a long period which effected my muscle gains and much mental fatigue ，then i cut down i have better strengh on weight training
I've just begun my second attempt at taking my life back - 51 lbs down as of today and I'm starting to look into more efficient ways of doing things as I seek to solidify some of these new habits and prune away bad/misguided ones. Enjoyed this video and your insights, even here a year later. Thanks for sharing!
you can do it! I'm rooting for you!
I hope you are still at it and wish you the best for your success
I hope you’re still going. If you aren’t, remember this comment ❤
Focusing more on strength gains because of how late I got into the fitness game, but as a human biologist your focuses on scientific studies (despite notations on sample sizes) is great for beginners. I also like you go against the grain against your own experiences on some of these papers. A combination of science and experience truly helps people grow. Cheers.
I do stuff like mountain biking, squash and football and stuff like that very regularly. Honestly I just enjoy doing that sort of stuff and don’t care if it interferes with my ‘gains’. A good balance in life is necessary to be healthy and honestly unless you are overdoing it, or doing it just before a workout it shouldn’t affect much
Agree. Consistency is most important to long term health and fitness, so I find including a little variety of sports on top of normal training important in preventing burnout. In college as an endurance athlete putting in 4hrs a day in volume I was shocked at how much better I felt adding recreational sports on the weekend. Helped reduced the monotony of training and made me feel healthy instead of just fit and well trained.
I don't do any sports like that, but I run for fun, not for training or anything like that. It just gives me peace of mind.
I race mountain bikes and let me tell you that doing cardio won't affect your gains provided you lift in the morning and ride afterwards. If anything lifting has interfered with my cardio on a mountain bike because the upper body muscle weight has lowered the speed I can go on flats or uphills. Still worth it
@@zachlincoln4659 I have this same issue. I CX/gravel bike and just having all that extra bodyweight forces me to put out more wattage anyway I think. I notice a huge difference on inclines with just a pound or two difference.
@@zachlincoln4659 I’ve found it’s definitely improved my workouts. Massively improved my leg endurance. I’m not big enough yet to notice any difference in difficulty of biking yet😂
I restricted calories for a month and saw absolutely no change. The next month I kept the same diet and started running 6 days a week. HUGE change in my body
SAME. I’ve tried dieting for so long and never saw change like when I did running
well no shit sherlock
@@R0BITOS 😂😂😂
what did you notice?
@@zReanimation he lost all muscle and fat and looks skinny is the result 😐
The only channel that do internal and external research before posting. Very informative. Thanks Jeff
Thank you for taking time to share this knowledge Jeff. Really appreciate it.
I think cardio is still underrated and underutilised by most gym-goes. While cardio may not be the number one tool for weight loss, increasing work capacity by itself is a factor of fitness to me. I remember when I didn’t use to do cardio and 3 minutes of rest between sets of 12 of front squats was too little. Obviously then cardio was the limiting factor. Listening to common advice here on TH-cam I should have rested longer. But honestly, I feel better now that I cycle regularly. Cycling to me is great because it is pretty low impact (if you don‘t do too much sprints, HIIT or climb rides) and still allows me for 30-60 minutes to bring my heart rate up between 130 and 160. Also, you will not look like Armstrong just because you do 2-3 bike rides per week just as much as you will not look like Arnold by going to the gym 2-3 times per week. I feel an upper-lower or push-pull plan performed twice per week supplemented with 2-3 bike rides is a great way of splitting up training.
We all need cardio. Heart health and toning. I forgot my phone after a class and had to run all the way back and could sprint for longer due to doing Zumba, rowing machine and cross trainer. Was so glad ❤️💖
I think full body workouts twice a week are great with good programming
You pretty much just described my workout. I bike twice a week and lift three days a week. I was having a hard time with my core getting more toned and now that I've added the spin bike it's made the difference (with a good diet of course). I bike for a little over an hour. I feel it actually helps loosen up my joints. I used to run all the time but that was killing my knees so biking has been a life saver. I also do Yoga and Pilates once a week, which I think is extremely underrated because not only is stretching important for improved range of motion but if you've never done Yoga or Pilates you're in for an ass kicking cuz they are way harder than lifting weights. Don't let those skinny chicks in skin tight yoga pants fool you, that sh@t is hard core lol.
Jay Vee FULL BODY, YES. People should talk about this more.
Top wnbf dont do much cardio they track steps tho. They are the best natty bodybuilders in the world.
Derek at MPMD had brought up a great point, that is if you just decrease calories and not supplement your deficit through cardio, you decrease your micronutrient intake.
@Pink Crab Hands I think you have it with your second take. If you just keep cutting calories to increase your deficit, you are decreasing your food and therefore micronutrients. If you increase cardio (ideally along with calories when needed), you can consume a little more food and micronutrients along with that. His argument isn't just regarding these nutrients for general health, but also for downstream hormone production. He's a lot smarter than me, so I suggest looking for his cutting/cardio videos to get it straight from him. I just thought this was an interesting take that I haven't heard often. I would love to hear Jeff's thoughts!
@Pink Crab Hands Less food = fewer micronutrients, so the same caloric deficit achieved by diet + burning calories will sacrifice your micros less than one that purely decreases caloric intake
You can supplement micro nutrients, but you can't (really not realistically, at least) supplement hormones on a cut.
@@MrJustinthehull only if you actually eat for micronutrients. People who eat rice need not apply. And people who eat meat will actually feel BETTER when eating less calories cause they are getting less poison - and many meat eaters do end up not doing cardio for prep. They are just sick of eating that meat.. well the body is and they are also mentally fatigued.
@@MrJustinthehull ok but you also need mord micro if you do more physical activity so...
I always run for 10 minutes before I lift the weight. Not because I need it but just because I like it. I think running is good for your body. I never get tired anymore when I do casual things. Such as walking 3km to school or work etc.
Back in my day we used to climb mountains to get to school
1:58 When I was 16 years old, I trained to break the world record for chin-ups in 1 hour. I was regularly doing 15 sets of 20 reps in 30 minutes or less, and often did 20 sets in about 45 minutes. I managed to do 30 sets of 20 in about 1 hour and 10 minutes a few times at my best, before I gave up (because a new person blew me out of the water). I consumed easily over 10,000 calories a day, but my bodyweight was stuck around 135 lbs. I was foolishly trying to look like Franco Columbu, Bill Pearl, Jack LaLane or Steve Reeves, but instead I looked more like Bruce Lee.
(I did my chin-up workouts every-other-day, with mostly dips on every day in-between, and occasional running and bench press.)
I pigged out like crazy on mostly meats, dairy and grains, and I avoided simple sugar. The point I'm trying to make is that it's possible to out-train a crazy diet, but it probably takes a teenage metabolism and an unsustainable exercise routine.
(FYI, before I even thought of trying to break the world chin-up record, I was already doing 150 in 30 minutes or less, as 15 sets of 10 and then 10 sets of 15 for about 2 years previously. Eventually, 10 sets of 20 was my normal routine.)
I coach at Orange Theory, so the “afterburn effect” is HUGE there and members really do take it so seriously. Since watching your videos I’ve felt so much more educated and I really have been talking to members to not worry so much about getting their “12 splat points” but to focus on quality of their training, such as starting their class on the weight floor and ending on the treadmill side (for reasons you mentioned in video) and taking time to put VALUE in the each rep, a lot of times they speed through their time on the weight floor, flying through reps - no mind-muscle connection at all.
Orange theory is my first job in the fitness industry so I felt like it almost started steering me in the wrong and outdated mindset. So glad I came across your videos. Thanks for consistently putting out high-quality and informative videos. A true inspiration!
You voiced my biggest "concern" when I see people just breezing through workouts at the gym: the complete lack of mind-muscle connection for some people. I try not to sit there and judge how other people work out but I legit want to stop and help them because swinging your limbs around on machines without thinking about what your body is doing is a huge waste of time and energy. I just want to help people avoid these frustrations but there's so much poor guidance out there that it ends up making me frustrated instead.
Yeah this channel definitely improved my workouts. I actually enjoy going to the gym now once I started focusing on the quality of my reps
Nice mask bro.
Orange Theory is about getting your workout out of the way and losing weight or staying in shape. You dont need mind muscle connection to do that.
I got jacked at orange theory miss it
For weight loss, I feel like moderate cardio not only had the best results but it also helped me to control my hunger... Both high and low (but very long, like 1h+ duration) cardio had a bigger impact on my hunger throughout the day
How do you define ‘moderate’ cardio in terms of duration and intensity ?
Do keto and intermittent fasting
@@lulue.5655 I don't know how Gabriel defines it, 'low' 'moderate' or 'high' intensity refers to your heart rate during exercise. 'Low' would be 50-60% of your max heart rate (which you can find out according to your age, etc.). For moderate intensity, you want to go up to 70-75% of your max heart rate. Beyond that is high intensity.
@@iche9373 nice way to destroy your kidneys!
@@waffleMccoy if you already have that condition
been a fan for years, thanks for keeping us educated on the development of productive exercise habits 🙏🏿
I rarely ever post comments in youtube but I feel inclined to do so now because I live this topic every day: I run one day then weight lift the next then run the next etc. etc. and have been doing it for 13 years or so. I'm a 4-5mile/run and have logged 12,000 or so miles in my garmin connect plus I love lifting heavy ass weight. In my experience it is a VERY delicate balance between the two: if I run more I begin to loose muscle (like during the winter when it is easier to run) and when I run less I tend to gain muscle mass (like during the summer) so I believe there is a relation between the two and I believe it comes down to what you said; adaptation.
Our bodies are so remarkable at adapting to our efforts. If you do "cardio" we will adopt to do it easier. Dido for lifting heavy ass weight and those adaptations are different. Here is a perfect example: they heavier I weight train my legs, the bigger my muscles become, and the slower my run becomes. Those big leg muscles cannot sustain long distance at high speed. That is why we look different depending on our exercise routine.
I love to run and I love to weight lift and I always encourage runners to lift and lifters to run. I believe it is a holistic approach that we and are health benefits the most from BUT it comes at the cost (I believe) of being an absolute savage at one or the other (I cannot lift like a only lifter or run like a only runner). I think reaping the benefits of cardio and weight training offsets the sacrifice, though. Plus I have an excuse to have small calves: I don't skip leg day, I'm a runner bro!
@ Will E. I think you and I are the only two runners who have excellent cardio. I've ran 865 miles so far this year. How many miles have you ran so far this year?? Which Garmin did you have? I ran with the Garmin Forerunner.
@PogChamp actually “quadzilla” is a track sprinter which in practice means he focuses much more on weightlifting than cardio. Since his efforts in competition is never longer than about 45 seconds.
well tht is why hiit works over long distances. power is speed and strenght and hiit is anarobic cardio but also trains power, which has a level of strengh. It also uses less energy for some too. Let me expain. aerboic also type 1 muscles use oxygen to work. type 2 dont as much and are used alot in lifting. Just some more reason on the Adapation ur thinkg about. The type of Cardio also matters.
It takes like 15 seconds to eat a piece of cheesecake and 2 hours of cardio to burn it off lol.
Yeah your body is great at surviving.
@@randomname5354 Depends on the type of cardio. I was being a little dramatic to make a point too.
@@randomname5354 it could be a fat slice of cheesecake
@@randomname5354 maybe in hiit but you are not burning 300 something calories on a stair climber in 30 min
@@randomname5354 LMFAO.... The size of cheesecake I'd eat would take at LEAST 2 hours.... Haha. Stop being so negative dude.
I really love all of the studies and data and graphics that you pulled to prove the points you’re making! I feel like I can trust and put value into the things that you’re presenting, I think that’s really rare nowadays… The presentation cadence and tone of this video are all exemplary.
I've learned so much from this video. I've been struggling with fat loss and now I know why.. Thank you so much!
I do a 20 min walk before my strength training just because I really struggle with gym anxiety (even tho i have been lifting for 3.5 years now), due to my congenital malformation of my gut and my chronic gut disease. Just walking in the gym for 20mins at the start of the workout really helps me to ease and calm down my anxiety, so that I am ready to lift heavy ... cant really workout when I am all nervous 😅
Remember, if you go to a decent gym with people who are there for pretty much the same reason as you, no one will judge you.
@@wrongwayup. Thank you for your kind words ^^. But I dont fear beeing judged ... I have ptsd (going to therapy for 2 years now) from sexual trauma, assault and rape and that s why it is hard for me to be around a lot of men in a public place like the gym. And sadly there is no womens-only-gym in my area.
So I need time to calm myself down and experience that nothing bad is happening, so that I feel comfortable again ^^
Ik ben
@@cceellii7089 That's horrible and I hope you will have a breakthrough in your therapy. You're amazing for still going to the gym, despite your anxiety.
People at the gym are really just happy to see someone trying. Just smile and breathe 🖖🖖
I use cardio for my heart, it happens to help weight loss but frankly, at 40, I’m strong but I care more about my heart. I love going up stairs or be able to do anything, without feeling like dying
Wow... what great, honest, and direct research. Taught me just how important diet is...
I appreciate how well cited your arguments/contents are! This isn’t common. Kudos!!!
I've really come to appreciate your videos Jeff! You cover so much ground, and provide really well grounded advice with scientific references all the way - and you're an excellent presenter. I know this video is 8 months old, but keep it up, and thanks!
You can't always control how much cardio you do in a day, especially if your job demands it. But you can control the timing of your workouts! Great vid 👍
Wonderful work! Well researched and put together perfectly. Thanks for the amazing content. 💪
refreshing to see a channel that actually shows (and links) the study instead of just saying "studies have shown" and not providing any evidence whatsoever
I like how Jeff bases his opinion around studies and facts.
Shoutout to my fellow farmers!! Agriculture is on the strenuous list, We need them calories!
Thank you for your services to humanity and feeding us. Looking forward to when agriculture is back to the people and all organic and not GMO 💪🏽🙏🏾👊🏽💖😊
I live near Othello, Wa which is a humongous agricultural area. I see farmers all the time, those dudes work their butts off. Much appreciated.
And how. Jeff should do a day of farm work, that's a video I'd like to see.
Just found your channel within the last week or so. Thank you so much for your detailed videos. You give opinions and justifications for them as well as what research says. As someone who has always been a runner and would like to put on more muscle your channel is a great resource.
This was helpful, ty! When I was doing intermittent fasting, I stumbled across folks who would also dry fast for one to three days in addition to working out in order to lose mass. I'm increasing my fitness because I have health problems that a healthier body will be better equipped to deal with. My weight is part of the metric I'm following, but my end goal is a healthier self.
I am currently doing 20 minutes on a 15-degree incline treadmill after every training session (3/4 times a week). And man this made so much difference to my fitness outside of the gym. I have a part-time job in sales and before adding the cardio, I was always gasping for air when I had to do the closing chat after grabbing the products for the customer. Man, that was gone within weeks, I was fitter, had better stamina, and simply felt more healthy. Defo worth adding to your fitness routine!
do you run or walk for 20 min
@@graywhey Walk at 5km/h, and sometimes I up it to 6km/h which increases the stress on the calves
15 degree? Thats insane. good work
Did u lose belly fat?
I like to do 30 min of stair master after my weight training ... get a good sweat in and I feel like its helping improve my legs and glutes a bit. I also prefer low intensity cardio ... because I'm more consistent in doing it.
EXACTLY and CONSISTENCY IS 🔑
10 mins on the stair master and I'm dying.
@@dct90210 I know what you mean, but for me I take big steps and accidentally put my foot on the next step coming in and almost crushing or pushing my feet back and it makes me want to end my training due to the uncomfort of that
After leg day? Forget it
Well hello, Mr Bateman
Jeff, my advance congratulations on reaching 4M subscribers. Well done bro! 👏👏
Ay love the reference to Dr escalante!! One of the best professors here at CSUSB, truly a blessing to have him
I like how scientifically sound the content is. Perfect combination of sports science and fitness
I noticed that when i used to do cardio i had no injury but after listening bro-science by doing no cardio,my body become prone to more injuries.He is right,do cardio 10-15 before your main workout to wormup and not to burn calories.I do incline cardio btw.
In endurance sports is well known that low pace cardio is the way to create endurance and burn fat. Higher than that your muscles will require carbohidrates burning to be able to move (in replace of fat burning) and acumulate lactate, which will exponentially increase tireness and force you to stop.
Lactate levels are the key that differentiate endurance (aerobic) sports from resistance (anaerobic) sports:
- The goal of resistance sports is to actually create resistance to lactate in your muscles and get full strength for explosive activities
- The goal of endurance sports is to strenghten the heart for long duration activites
If you go RESISTANCE, you don't just want to deal with lactate but get fully used to it (to RESIST it).
You want to go the hardest possible, which paradoxically will last a very short period thanks to lactate.
You'll win the more weight you lift for 8 - 12 repetitions (some seconds) or the quickest you run for just 100 - 400 mts. You'll embrace lactate and try to dominate it. You'll fill your muscles with it. It will always win in the end, but you'll try the hardest each time, and lift more, and sprint faster, and get your muscles hypertrophied and explosive as you want.
If you go ENDURANCE, you don't want to deal with lactate (just the necessary for better performance in further runnigs/cyclings/etc, for preventing injuries, for special trainings and for competitions) because lactate will always win. Your muscles will get tired... It's inevitable! And getting the muscles tired will stop your heart training.
For endurance you want to go the longer time possible at the hardest point where lactate segregation can be CONTROLLED, so your main source of energy keeps being the fat in your body and you don't have to stop.
So, when going cardio, go FULLY CARDIO MODE (slow pace) if you really want to burn fat... Otherwise (going too hard on cardio), you're doing nothing but just:
1) Reducing your ability to grow your resistance (unnecessarilly filling your muscles with lactate and getting them tired for further weight lifting or sprinting),
2) Not developing endurance (not helping your cardiovascular system),
3) Not burning enough fat (burning carbohidrates instead and releasing lactate),
4) And finally getting frustrated
Started going daily to the gym probably 3 months ago and hiit being less boring is exactly how I feel, the time goes by so much faster
11:43 that's the physique I'm aiming for. Not huge but just muscle to show. Still want to stay a runner at the end of the day.
@Julia - 𝙾𝚙𝚎𝚗 𝙼𝚢 PROFILE that dudes physique is definitely naturally obtainable. Sure he’s low fat but doesn’t mean he’s using gear
Great work you're doing here. Appreciate that you educate with scientifically accurate information. Not many TH-camrs do that.
Appreciate the research and depth you went into
Thanks for the info 👍 appreciate all the work it took to make the video
I have to say, as somebody who has made significant Fitness progress emphasizing cardio, this video is fantastic. Many of the pitfalls I found myself hitting and eventually working through are covered here. Excellent advice.
Learned some new things, thanks Jeff. Now I can more properly use cardio.
Bro thank you so much this is so helpful. I've just been trying to get off the last few pounds to get to 10-11% body fat. this clears up so much much love bro.
Hey Jeff, I miss your videos they guided me all throughout high school and I contribute most of my gains to your great advice I also probably avoided a lot of injuries too. I'm playing college football right now and would love more of your awesome helpful videos. Keep up the good work!!!
So glad I came across this video and watched it. Yesterday I did cardio followed by strength training and I noticed the lack of energy and enthusiasm I had for lifting. Normally I’m excited when I do strength training alone but this was just off. Thanks to you I learned valuable information. I’ll def be doing cardio after my training 🤙🏼 Thank you so much!!!
Put together very well and thanks for sharing the studies to back it up. Enjoyed a few giggles along the way 👍
As a long distance runner, I think I'll have to accept that interference is unavoidable. That said, in practice, i feel quite proficient in maintaining gains and even making some while running 40+ miles a week.
Amazing how you said everything i needed to know in one video! My struggle was to plan cardio around weight training and my busy life style! Thanks from Australia
Excellent content here, very detailed, great pacing, no fluff. The MMA school that I've been hitting for 5 years is typically 8 x 3 min rounds of pretty intense cardio, followed by 2 x 3 min rounds of strength training (body weight exercises). I might send this video their way and see if we can't get the strength training moved to the first 2 rounds.
you are one of the only fitness youtubers I've found that actually uses proven studies in your video, thank you so much for the information
Recently got myself into the habit of running to the gym, doing my workout, then running back. It’s 1.3 miles one way. There’s still a long way to go but this is the best I’ve looked for a long time.
Hey Jeff! Great video! I love it when facts are supported by science-backed studies. One suggestion though… please break up your tips/strategies into time-stamps, so your viewers can skip to the ones that we are most concerned with. And place the time-stamps into the description area, for easy access please?
it surprises me that people hate cardio, i personally find lifting weights so much more challenging and look forward to my active rest days where i just do a little cardio. I got shin splints running and couldn’t run or go on walks for three weeks, i didn’t realise how much walking especially benefitted my mental health, i felt a bit lost without it
Appreciate all the research you did! Great video.
Great video with since excellent content. I do enjoy doing some endurance cardio and HIIT as well. Really helps me have plenty of energy for playing sports with my kids and general outdoor activities.
This was weirdly life changing for me. I’d always run 7 miles every morning, and then I got sick for a (very) long time, and my goal after being sick was to get back to that 7 mile morning run. But I always ignored how awful I felt throughout the day, and how my weight training always suffered. This gave me the permission to do the unthinkable - move my weight lifting to the first workout, and to let go of that 7 mile daily run that I thought I had to maintain in order to live a fit lifestyle. Thanks for this video. Genuinely. :)
Glad to hear that. Great job 🤙
I prefer morning walks. Much more relaxing and also is amazing for fat loss
Did you find that it affected your running? I've always done 20 mins of treadmill sprints before some kettlebell exercises after but i focus on improving cardio fitness/speed than weights
Great video! As someone that's been away from training for a few months and just recently returned to consistent cardio (3x swimming and 3x running per week) and diet (about 1000kcal deficit per day), this video helped to put some things into perspective about my workout
Great video!! Informative
Awesome video! Thank you!
Thanks for the video. I agree cardio doesn't contribute towards weight loss as much diet alone. Everyone is different, for most people I see they get really tired after cardio. But for me if I don't do cardio I stay tired all day. If I do 20mins cardio a day it keeps me energetic to tackle any work. For me it's essential. Reading thru the comments alot of people feel the same.
I only weight trained and ate healthy and didn’t see much results.. then I started cardio and slimmed up so quick! Everybody is different. Especially if you struggle with hormones. As a female I need cardio.
I can't stand it when so-called fitness experts make erroneous claims like "cardio is useless," so thank you for dispelling that notion right at the start of your video.
Great video Jeff, I was wondering if you could do a video on how to find this information ourselves??
Great video and filled with facts, not some nonsense. Thank you 🙏🏽
Ayy this is the earliest I've ever been. All that cardio coming in handy
Bro Jeff is my spirit animal.