The Truth About Using Cardio For Weight Loss (New Study) 

I stopped cardio and sawed off my leg. Dropped 35lbs in the shortest amount of time

Just read the study and it's kind of obvious why the resistance group had higher VO2Max outcomes. The AE and COM groups did endurance training with very low intensities for the vast majority of the trial, finishing with what would be zone 2/Zone 3, in the last weeks. The RE group probably spent a lot more time at relatively higher heart rates, just by lifting. Also the heart rate curve in resistance training is closer to interval training, with a quick increase, spike and then a longer rest period and interval training is generally seen as being better at improving VO2Max than low intensity steady state cardio. The authors themselves suggest a further study, where the cardio starts at 60% HRR to see if that's a better starting point for the progression. But...people aren't going to read this or won't care and will end up claiming that lifting increases their endurance more than cardio and that they could run a marathon because they squat x amount of pounds. People need to accept that doing both, in whatever ratio best suits you, is the best. Edit: I just realised, they didn't track caloric intake. That alone means you can't draw any conclusions from their results regarding weight loss. That leaves us with cardio results that are usless and weight loss results that are useless. The only thing we can learn from that study, is that people self reported that they were generally more active compared to the control group and that the resistance training had more dropouts. Here's your headline: People who excercise are more active!!!

Was a cardio junky until I realized that the more muscles you have, the more food you get to eat.

I just do cardio for the obvious reason. Cardio-vascular health.

This is why my favorite form of cardio is doing squats with 10-12 reps

If anyone's curious, in the paper they mentioned 25 min cardio and 3 different resistance training exercises per session, 3x a week

What really determines whether you'll lose weight is how much you eat. Apparently it's pretty common for people to gain weight while marathon training because they get really hungry and overeat after their runs. Personally I track my calories and find that a few hundred extra calories burned from cardio makes it so much easier to hit my target, although it's a little disappointing when you realize that running a mile only burns the equivilant of like 2 oreos.

I had a Little Caesars ad before watching this video. The oracle has spoken.

The biggest limitation IMO, is the lack of calorie intake requirements. AFAIK, they did not include any calorie restrictions or measurements. How can reach any conclusions, when one of the biggest (if not _the_ biggest) contributor to weight fluctuations is omitted?

I changed my diet, and did nothing but HIIT training and running. I lost 100 lbs over the course of 5 years and am now a multi marathon runner. It all comes down to finding an exercise that you enjoy and that can push you. Everyone is different and will not find the same results. But if you find an exercise that you enjoy and enjoy pushing yourself in that exercise, you will see results if you stick to it.

Interesting. I've always found walking to be really good for my back after sitting for most of the day at work and also being a good mental decompress. Requires less investment than getting the gym clothes on, grabbing the bag and driving to the gym. It's the low bar of entry that makes it good for improving cardiovascular health.

The issues with the study are pretty glaring, time matching makes no sense. Nobody trains cardio like they do weight training as the fatigue levels are not comparable and the goals of the study were not time effiency but feasibility and efficacy so I would question why would they design the study like that in the first place. Starting with so little low intensity cardio 3 times a week doesn't even make you a physically active person. Getting to barely becoming an active persona by week seven puts cardio behind for no reason. The numbers are so low that they are probably getting more cardiovascular activity for doing the weight lifting sets in the same weeks than from that little cardio.

So do cardio in addition to lifting

Honey wake up, the animated fitness guru dropped another video

It can work if u put like a treadmill ij front of ur ps5 and can get 10k+ steps seamlessly

In any event, you should have at least 7k steps as the daily activity baseline.

Given the flagrant results (especially regarding dropouts) of this study, if think we can say pretty confidently that lifting weight causes illnesses and personal reasons.

If they didn't track calorie intake then this study is pointless.

im doing cardio for boosting overall health. i sit like 10+ hours a day...

i was 175 and wanted to get to 165. I box, run and lift, I dont think ive ever lost weight so fast in my life

"best science is replicated science" is a great phrase.

I am weightlifting now for three years intensely and never did cardio because I thought it has no benefit for me. Now I am at a weight where I am not able to do hack squats anymore without breathing like a bull. Can only do 3x8 reps before I collapse. (I am not using steroids at all) I wish I had included some running in my workout. Now I have to train cardio from 0. 8 minutes fast jogging is my limit atm.

i would also add that, if you do lifting/strength training, specially as someone that is overweight/obese, you also help with injury prevention

For about 15 years I've been saying that if you start in a small caloric surplus and lift hard/consistently for 6-12 months, you will slowly raise your BMR to the extent that you'll lose fat mass by eating that same number of calories. One thing I got wrong (and other people do too) is the EPOC, which is way lower than I thought at the time.

that one person in the control group that gave up: "i can't do this anymore, i must start working out"

Kale never loses an opportunity to catch strays.

"Eat less and move more" weight on the bar. One line to lose fat and gain muscle, aka body recomp, that is what you want in the first place. I have done a ten years study, you can trust me.

Cycling is my main sport these days. After I got to a certain level, I started finding it very difficult to out-eat my rides. I'd go out for a 2-5 hour ride, stuffing my face with carbs the entire way, and still get to my destination with a severe caloric deficit.

You forgot the small sample size which is probably the most important limitation.

Cardio is king, no matter what anyone says

From the weightlifting world: “abs are made in the kitchen.” From the endurance world: “you can’t outrun a bad diet.” This should hopefully be painfully obvious what needs to be done if you view everything in the lense of weight loss. If you wanna talk performance, then that gets more nuanced.

i started @ 6'0ft tall 313lbs Apr. 2023. now I'm 245lbs by jogging, calisthenics w/ a weight vest on. I literally worked out every day. sometimes my diet was shitty. I still have 30 more lbs. to lose my love handles

We got drake catching strays on picture fit before gta6

The first statement wildin … And I love it 😂

Do what works for you. I lost 100 lbs doing cardio, HIIT using just bodyweight exercises. Didn’t touch weights. Got to my goal weight and started doing weight lifting. My body starting gaining fat and muscle. I tried different programs but my body still gained weight slowly. My diet didn’t change. So I went back to cardio focussed exercise routine with light weights incorporated. I started losing fat and weight again while retaining decent muscle mass. Cardio works for me. I do some weight lifting but it isn’t the focus of my regime. I don’t go for PRs and overload anymore. I feel so much better. Do what works for you and what your body responds to. If it is cardio, then don’t let trends influence what you do.

As a male the only way I have been able to loose weight and keep it off has been cardo along with resistance and weight lifting. I have put on more muscle since starting a resistance workout, but I have to do cardio in order to keep fat at bay and to give me more stamina. I have been working out for 10 years now and at the old age of 59 I will continue this as long as I can.

Cardio for health. Kitchen for weight.

Calorie deficit is all you need for weight loss. Cardio definitely helps. I'm down 81 lbs using cardio and on a calorie deficit. I've only lifted 2 months before cardio became my #1 exercise. I've just picked up lifting again. I'm down to losing my last 6 pounds to meet my goal weight of 135 from 225.

I do a combination of Sprint Interval Training and long distance cardio. I'm a football player, and i'm also training to do an 8km run. Both of these excercises are precisely what i need. I am overweight though, so trying to lose weight is definitely going to help. However, the human body is very efficient and will try to find ways to compensate to make your body more efficient at the excercises. During the day it will thus save up and spend less calories so it can prepare for the workout.

Woah. Thanks 🙏. It's good to know info on more latest research .

I have learned recently to cut out the red meat too. Mostly just eat chicken and broccoli. Lost 10 pounds. Lemon juice on fresh spinach as a meal helps too. Without not even always working-out. Since I pulled a muscle and was told it would never heal if I keep lifting.

you dive in deeper on how both love your videos king

I was surprised at how fluid the mouth animation is. Very impressive!!

Watching the view numbers roll up like a live stream is wild.

Just love your videos I learn a lot thank you

If you rotate your weight training session from upper to lower with less rest time you'll get the best of both worlds

I start my workouts with 20mins on an assault bike then when I hit the weight my heart rate is still elevated and I sweat like crazy for the entire workout.

Lifting weights usually promotes the increase of lean mass (muscles). And muscles are most dense than fat, so overall an increase in weight can happen by just doing resistance training. Looking just at the weight loss is not a good way to evaluate the results of an exercise regime.

I did cardio a few years ago. For three months straight, I did about 2 hours of cardio 6 days a week. I lost about 65 pounds and had more energy. The drawbacks, I had lost almost all my strength and everyone would ask me if I had cancer

Started going to the gym several days or every day a week back in February. Ive been pushing carts at a really big store for two years and taking over 20,000 steps per shift which was keeping me from gaining more weight than I did, and helped me absolutely shred away my body fat once i started lifting. I went from almost 150 lbs and 30% body fat to 130 lbs and >10% body fat in like 4 months. Now I’ve just been slowly building bigger muscles and ive never felt so good in my whole life. Keeping my daily steps up if i change jobs will be an adjustment tho lol.

I still like to use cardio as a fat loss supplemental tool. Gives me leeway to take in more nutrients whilst staying in negative net energy balance. Achieving your entire deficit from cutting food intake can be miserable.

Greg is fuming right NOW

Would you call pushups a fine mix of cardio and lifting in just one exercise?

I’ll lift weights and do cardio and eat healthy and watch my calorie intake and fast till the day I die.. nothing will beat that

Waiting for this video. 30% Cardio + 70% strength training = Weight loss. #trueinformation

Judging the result of cardio exercise by VO2max is like judging the benefits of jogging by someone's max sprint speed. It paints a terribly incomplete picture.

I finish my hour weights with 15-20 mins cardio.might not be 50/50 but works great.

Nonsense in tomato juice

Can the anyone in the groups have the cardio to run a mile non stop lol strength doesn't build stamina it builds muscle

If the choice is being in a gym or being active in nature, im chosing nature every time. The benefit of it is deeper than weight loss or vo2 max, even if the study was conducted with perfectly reasonable assumptions and with a much larger study group.

Last year I started working out. Just seeing my smartwatch during my workout, my heartrate is actually in the light-moderate cardio range during most of my workout. I usually start new sets at 120bpm, and with really intense exercises like chest, back and legs I end my sets in the 150's. That sounds like a fair amount of cardio when 4*90 minutes. If in 1-2 years I am happy about my level of muscularity, I might try to fuse my 4 half body workouts into 2 full body workouts, then leave myself space to do cardio twice a week. But for now, I'm taking my strength training as if it's cardio, and use drum and bass parties to boost that cardio level some more.

All the weight loss videos on social media show nothing but a big guy running and lifting weights. They never show anything to do with diet. I lost 20 pounds with no exercise whatsoever, simply by changing my diet.

Great breakdown. With so many outcomes 1/20 will shows significance with random chance.

Yes, please do a video on mixing running or other cardio with weights or calisthenics.

In the resistance protocol they were resting 45sec between sets meaning the time actively exercising was lower. If they used antagonistic paired supersets with no rests the time time actively exercising would be equated and the expected calorie burn better plus the cv improvements enhanced

I'm all for science, but some of the highest VO2 max levels on record are held by world-class endurance athletes. In other words, individuals who focus (largely but not necessarily solely) on cardio. Athletes with the bext cardio focus on cardio. As someone who does both, my cardio has never improved or been maintained by resistance training. And I've never seen the phenomenon in others either so the fact this was improved seems heavily linked to the subjects in the study and or the type of cardio which was done. I would also wonder how cardio was measured/judged.

I noticed that by doing Cardio i can lift for longer sets, the failure comes from strength instead of going out of breath.

What if you can't afford a gym membership and don't have the space to store weights in your room? Can't lift weights. What should I do then?

I find the benefit of cardio is, paradoxically, it helps me regulate my hunger.

Nah i love cardio and i love all of you too

I was skinny af when i was lifting and running 3 miles a day, BUT, i was shredded af and had all the arm veins

I can shed kilos doing just one intense 20-min HIIT session weekly but still lift a bit, do bodyweight resistance exercises and use bands. If someone is overweight, starting with mobility and strength is a good idea before approaching cardio which a lot of people find more grueling.

When I first started working out I did a 30 minutes light cardio after every weight lifting session. I lost weight fast as fuck, pretty much every week I saw weight loss. Lost like 10 Kg's his way. Then the pandemic hit and I gained all that weight back of course. When gyms were open again I decided to ditch cardio after reading it was useless for weight loss. No matter how hard I lifted I just couldn't lose any fat (it was all on my cheeks and my belly). I could see muscle gains but all that fat wasn't going anywhere. I realized the only difference then and back when I was losing weight was cardio. Got back to light cardio after my sessions and yet, lost all that chubby fat fast again. Dunno, stick to what works for you.

🎯 Key points for quick navigation: 00:00 *🏋️ Cardio alone may not be sufficient for maximizing weight loss and overall health improvements.* 01:27 *📉 Combining cardio and resistance training results in significantly greater weight loss compared to either exercise alone.* 02:54 *🏋️‍♀️ Lifting weights alone unexpectedly showed the most improvement in cardiorespiratory fitness, surpassing the cardio-only group.* Made with HARPA AI

Doing lifting alone, I dramatically improved my performance playing paintball, so it clearly can have a pretty big effect on cardio fitness. I went from a sprint halfway across the field nearly killing me to just being no big deal, and instead of being really sore after playing, there is no pain at all. Everyone in the science based community kept talking about specificity, but I didn't get those results years ago when I used to play more and did drills which were much closer to what I would do in an actual game.

The wild shot at Drake at the beginning threw me all the way off.

It's biased because the study considers there's a fixed time limit while it's easier to do long or very long cardio sessions. One of the time I lost weight the most was when I walked to work. I just walked twice 45 minutes a day, 5 days a week, every single week, and it worked pretty well... Same with biking. People who bike are thin not because biking is an intense workout. It works because it's easy (if you live in the right kind of area) to bike a lot. Because it's pretty easy everyday habit and because biking outside is quite engaging. Nobody cares what's the "best use of your time", the real -open- secret to weight loss is sustainable habits.

I already have a pretty physical job and do anywhere between 15k-18k steps a day at work. I lost around 20kg with diet alone then i started to hit the gym, i dont go anywhere near the cardio equipment, i feel i will have to add more food to my diet just to compensate. weight is dropping slower now but probably because im building muscle.

i've tried cardio while not fixing my diet- little to no progress on fat loss then i tried no cardio but tried to fix my diet- mentally stressful now im building muscle to increase my BMR, basically trying to "cut"- going well because im motivated every time i see my post pump self

Uhhh, what about diet? None of this matters if your diet is trash.

Strength training 5x week 12k steps 5x week That’s what i do

Resting in between sets to recover cardio fatigue, less so for muscle fatigue. I only do cardio when I am lazy to lift on certain days.

I only use cardio for the last 6 weeks of a cut. If you do cardio all the time your body adapts and you need to push it so much harder to be effective.

Watching this while being on a treadmill

My cardio is walking, i walk around 4 to 5km every day

I lost 70 pounds from just cardio

Having lost 35 lbs over the last couple months. I hurt my shoulder lifting so the last 5 weeks no lifting. I only did cardio a total of 10 times maybe the entire 2 months. Largely just locked calories down to 1700 a day. Cardio would have helped me get there faster. Lifting would have probably let me keep more muscle in my weight loss. But when you hurt your shoulder rest is the best I can get so I'll likely have to build back some muscle in a week when I can start lifting again.

You forgot potential Injuries for Obese People. Joints are stressed at all times and need to be taken care of especially for beginners.

I like that in this study it was specified that cardio and strength training took 50% of the volume of the other two groups. In other studies they simply say "there was a group that did only strength exercises, and a group that did strength plus cardio," and say nothing about volume. Of course, in this case, results are obvious

Thanks for calling cardio "cardio-respiratory" and not "cardiovascular" like most people do

Next time someone says 'cardio is king,' I'm pulling out this study and my dumbbells

I love the ongoing war against Kale.

I combine. 😊 cardio helps me with stress.

The reason most studies are on men and not women is because if a girl even touches a weight they get “too muscular” and have to become pro body builders… or at least that’s what all the cardio girls tell me

It’s very clear. Cardio is nothing more than muscular endurance taken to nth level. Stronger muscles last longer

Learned this the hard way, wish I wasn't mislead about pointless cardio. When I seriously push myself with resistance training, I can't help but get more than enough cardio just doing warm ups.

Having both Cardio and Muscle should be fine

I know this voice is of Jeff nippard

Aren’t this already known doing both can get both of the goodies from cardio and lifting

Alright im gonna say this. Theres other types of cardio than just running. If weight loss is your goal, do cardio you like and can do alot of, and feel great afterwards. Running is for people who like running or people who hate happiness