The best form of "cardio" paired with lifting is tons of normal walking. Walking is restorative, muscle sparing, and low impact. Walking 10-20K steps a day is the easiest way to get/stay lean.
@P S - Even more reason you should be. In the city you can walk anywhere and everywhere . People should realistically look at how they spend their time. I mean people always say they "can't find time" to walk 60-90 min per day. Meanwhile they are logging HOURS watching Netflix.
@Khanate Archer it shit for some people sure but for me it literly drove me fucking insane tracking was hardest thing i ever tried an i went from 220 to 180 12% bf in 2yrs and only tracked for like 2months
I do 70% resistance training and 30% cardiovascular training. One is for strength and tone, the other is for endurance and general athleticism. If you can't lift anything or pull up your body weight in your daily life, you aren't fit. If you can't run up a few flight of stairs without dying, you aren't fit. And I've lost weight twice. Once to get fit the first time and once after I had a baby.
Brilliantly and succinctly put, used to box and later coached and was always amazed at how unfit the body builder types even the lean ones with amazing physique would often be when they took a class, also often lacking real flexibility again because they often only did the essential compound lifts with no corrective or agility work, never working on anything resembling rotational movements. If you ditch the treadmill at least do some high intensity multi movement work like kettlebells, you may not grow them pecs or back, but you will be a far more complete physical beast rather than just have the beach body.
@@leecourtney1225 you could do both and achieve a lot of body goals from what I’ve seen. Maybe not bodybuilder worthy but lean and athletic which any unfit guy would be happy to achieve
This is my 3rd round and I am on the same percentage for my training. The first 2 I only did cardio(45min-5x a week). I got my desired results but I didn't have any real strength. This time my weight is going down fast but my body recomposition has been phenomenal. Hopefully this is the last time and I can just maintain what I work for.
incase someone missed the point, they are saying if you are doing cardio specifically for fatloss, then it's a bad choice. they are not saying cardio is bad in general. it's still a good part of your daily exercise for healthy heart and stuff.
@@doedoebird6614 This is ridiculous advice lol don’t listen to that. Cardio is great for fat loss. Calories in vs Calories out. That’s all it is. I was lifting from June-November and was not experiencing significant fat loss. I added in cardio on top of lifting and it started to fall off
@@dang5550 I think what they're saying is: "you can't outrun a bad diet" since cardio doesn't burn that many calories anyway unless you're willing to do it for hours each day.
Since i started doing cardio. Rowing and biking.. i have less brain fog and more energy throughout the day. Icdo resistance training 4x a week . I added cardio 4x a week 20 minutes a day. It feels amazing
Cardio is great if it's a type of cardio you can maintain and enjoy. I was at my leanest when I did nothing but play basketball every day. Obviously it's not ideal to do that if you're trying to also build and hold onto much muscle mass. But I would say that having a few cardio sessions of some sort that actually enrich your life, along with your weight lifting, is going to help with fat loss 110%. It is also going to benefit your weight lifting stamina and performance as long as you're not burning yourself out.
I wish i knew this years bck i waisted so much of my time yo yo dieting doing insane cardio routines losing weight gaining it bck again . I started doing wt u r doing recently not only is it more fun but i dont get tired to a point whr th dr put me on complete rest cos thts how bad it was this was so called trainers making me do these extensive cardio session . Now i lift 4 days a week after each session i hv 10 to 15 min cardio session plus i track my calories i hope it works for me.
I for one agree, Cardio actually made things worse for me, coupled with the fact I was eating to constantly because I always felt so hungry after cardio or I wasn’t eating enough but anyway in the long run it didn’t help me because I had it shoved into my head that was best way to lose weight and I done too much. I walk now, do yoga and some weight lifting and it has helped out so much.
I'm 42 and have spent the past 1.5 years changing my eating habits (focusing on macros vs IF) and doing resistance training 4-5 days per week plus cardio after plus 10K steps per day. My RHR got up in the 70s from mid 50s. I cut out cardio cold Turkey (while keeping my steps) just to see. RHR returned to normal.
I had the same experience. Cardio makes me hungry, tired, weaker, and interferes with strength training. A month of cardio makes me gain at least 5 pounds.
Great info. There is a bit of a weird vibe between the two on the left. Like they are one upping each other. Thankfully the guy on the right sums it up: just lift weights, become stronger, bigger muscles, more metabolism
Cardio doesn't slow down your metabolism, it actually does the opposite. If you burn less calories with the same session, that doesn't mean your metabolism slowed down but that just means you got better at it and so your cardiovascular system is getting better. Up the intensity a bit until you are at the same zone ( around 65% of your max hr for exemple) and that's it, if you were at 10km/h before and now 11km/h for the same heart rate that's a win win. Calories restrictions is what is slowing down the metabolism, weight training and cardio are a great combo. The metabolism slowing down and the body being more efficient at something is not the same thing at all.
Cardio is good for health and good health can definitely help with fat loss. However in this video we are talking about taking a cardio centric approach to fat loss. Lots and lots of cardio DOES cause the body to adapt by becoming more efficient with calories (slower metabolism). This is the reason why you lose muscle when applying lots of cardio...even if you still resistance train. You aren’t “burning” muscle (that’s a myth), your body is try to become more efficient at the type of demands you are placing on it. Basic
For burning fat with cardio, you actually should decrease the intensity. High intensity cardio will make it difficult for your body to burn fat for fuel since it will take too long to metabolize which forces your body to start burning through your glycogen stores. This will drive cravings for carbs and sugary snacks to replenish your glycogen stores for the next workout and these calories are converted to fat if you do not have an intense workout to burn them. This is why you can see a lot of sub-4 hour marathon runners still carrying excess body fat and why we carry fuel in marathons (unlike primitive persistence hunters who could run all day without food). You can prevent this by keeping cardio within the aerobic range (~180-age) so that fat remains the primary fuel source.
You are absolutely correct. Cardio is critical for CV health and fat loss. Excessive cardio is really hard on the body though (unless you are a swimmer, which has very little impact on the joints). That's why swimmers are absolutely shredded.
Lots and lots of cardio cause body to become efficient with the exercise you are doing cardio with. This could mean if you run at the same pace as before, you burn less calories, which isn't bad at all. 1, you become better at running and 2, all you need to do to burn the same amount of calories is to increase the effort by running faster than before. 3., Better stamina makes you able to run longer, have more work capacity, i.e., capable of burning more calories in a single session when you want. As for cardio causes metabolism to slow down, that's nonsense. People typically do lots of cardios to lose fat, so they are at a caloric deficit. Of course their metabolism would go down because they are at a catabolic state. If you do lots of cardio and are at a caloric surplus, your metabolism won't go down at all. 'Being more efficient at calories' really translates to being able to use the same amount of calories to do more work, which is good in every way.
Moderate to virgorous cadio is still the best when it comes to actively burning calories. You burn way more calories in 20 min of moderate (at least 45% heart rate) cardio then 20 min of moderate strength training. At the end of the day, fat loss is about energy balance (with the caveat of doing just enough strength training and protein intake to keep your lean mass).
These guys are spot on but don't underestimate the benefits of cardio for the most important muscle in your body, your heart. Running sucks for me due to really bad ankles from years of read work when I used to be an amateur boxer and mainly just do compound lifts but found a love for swimming, excellent cardio with the addition of a little bit of resistance and good corrective benefits especially for my shoulders
Steady-state cardio actually causes dangerous heart chamber remodeling, cardio muscle tears/scarring, and arrhythmias. It also causes hard aterial plaques.
I love powerlifting but i also love a good hitt cardio session. I do about 3 hitt sessions a weeks and lift 4 days..only take rest days when my body feels it, then i just go for a walk.
Hiit is anaerobic (like weight lifting) because you're going all out. It's sort of resembles cardio (aerobic), yet falls more in the category of anaerobic (weight lifting level)
Inventive, creative, and efficiency is why we are overweight, if we had to walk everywhere to get to places we would all be lean. So it is a human thing always working towards innovation to make things easier, faster, and less human effort. I can remember as a child helping my Mum scrub the clothes on the washing board and manually ring the clothes out, that was a lot of hard work. It is not just diet its the fact that we have advanced into putting washing in the machine and press some buttons that used about 10 calories as to 400. lol
I only do cardio at the end of my strength training to help keep me in a caloric deficit. But i mainly use it to help get blood flowing to the muscles and help them recover a bit better.
This theory actually makes sense. My problem is that while I want to lose body fat I also want to work on my endurance, which is terrible at the moment. Guess I need to find a fair share between cardio and muscle growth?
It's simple, muscle burns fat so focus the majority of your workout on lifting weights and no it isn't going to turn you into huge beast, you can only get that way with steroids. The weights will give you an aesthetic look and people think they want to be skinny but they really want an aesthetic physique.
Lost 70lb by doing cardio/running. How did I manage to do that? I make a video explaining how to that and there are more to come. The cardio/running is the KING of sports.Whether is the basketball, volleyball , soccer, baseball, handball, tennis, football or almost any sports. You name it. Even the pro bodybuilders do cardio. GUYS, do cardio on regular bases, it will improve your health, strength, endurance, condition AND OF COURSE YOU'LL LOSE FAT.
@@bethuel-thompsonfilmingsoc8455 I started new channel called "fitness4life"😃... there will be a lot of info about natural bodybuilding, fitness, nutrition and lifestyle...
@@bethuel-thompsonfilmingsoc8455 how much did I run per day? It depended how I felt.... but for sure I gave my best every day.... on average 40min. to an hour.... nonstop.... without stopping and with changing tempo faster/slower
Sup Fellas, thanks again for all the good content but if I may make some recommendations for future podcast quests: 1. Naudi Aguilar 2. Dr. Rhonda Patrick 3. Dr. Jordan Peterson 4. Dr. Jack Kruse 5. Greg O'Gallagher This episodes would be a major hit!!! Get em on!!!! Please and thank you!!!!
Yeah man he's good but don't be so quick to hop on the hype, its funny because he himself is on medication for depression when he himself is talking about how to deal with the "right way".
Here's the greater problem; if you're ALREADY in a low calorie deficit and can't go any lower (think Type 1 Diabetic), the only place you can go is energy expenditure. Cardio is always a good option for checks and balances.
One thing you failed to mention is that we know the body adapts to whatever form of exercise you do, so you would have to change the type of running you do as well as in previous video you mention changing reps when weight training so that you "fool" your muscles. You have to do different types of running so your body doesn't adapt. That's where steady, interval, tempo and hills should be a part of the running workout.
They aren't talking about that, the metabolic adaptation is from the caloric deficit cardio can put you in, not any type of specific exercise... That metabolic adaptation happens in about a month of caloric deficit either from eating less, activity, or both... If it's from activity/cardio, all you do is eat a little bit more for 2-3 weeks before that month, so your body doesn't adapt to the caloric deficit and decreases your metabolism... This is one of the absolute worst advices I've ever heard, amazing.
Do you think all basked players do is play basketball and do no other activity? I don’t think a single professional athlete doesn’t incorporate some form of weightlifting from a personal trainer
@@dennissmith6204 all athletes lift weights. Including basketball players. Plus you’re comparing an elite level athlete to the average person. They are professionals. Pretty positive they know exactly what they are talking about.
@@dennissmith6204 also if you think 95% of basketball players aren’t on steroids you’re delusional. Steroids aren’t JUST to get big and strong. They are called performance enhancers for a reason. They help build better ligaments and tendons and help burn fat and recover faster. Again. You’re comparing professional athletes on tons of gear making millions a year. They are talking about the average person who eats too much fast food and want to lose weight
if you're in a deficit ofc your gonna lose fat, but the more you slow your metabolism the more deficit your gonna be at so in the long term weights will be better but that doesn't mean cardio isn't bad it's amazing and necessary. It is awesome that you lost 30Ibs but it also depends on where you started from so there's a lot of aspects that go into that.
I also lost 30 pounds from strictly cardio. But I was not happy with how my body looked (still skinny fat) Only after a year of strength training did I finally feel happy with my body.
yea but as you get better at cardio you also can push your self harder so you're upping your calorie burn. while strength training does work you need both and the ONLY thing that truly works to lose weight is Eat less Move more!
I used to show up to the gym and spend 40-60 minutes on the stair master, 10-20 mins of weight training. Lol such a beginner's mistake that I've done FOR YEARS smh
Two words ROAD CYCLING 7-9 hrs a week and 150-200 miles will build your system and a great weight loss with being able to eat and not having guilt, but you do have to watch what you eat as you can not out exercise a bad diet
Cardio is good for fat loss in short term only. Not good for long term goals. It should be used for general cardiovascular fitness. Fat loss is more about calorie deficit. Plus resistance training. Especially squats and deadlift. Any variations you like. Use them in sets of 10-12 rep ranges, increase weights over time. Squats in one workout and deadlift in next and so on. They burn lots of calories, retain muscles & strength, even build these, get you in good shape. Use them along with other exercises like push-up, chins, etc.
Good stuff guys per usual! Sometimes driving things like this home is the only way to get through to people that just don’t want to believe it! Myself included! Science vs. popular belief is a tough sell but really shouldn’t be. Keep it up. Faithful podcast listener and MAPS follower!
Uhhh I’ve started cardio after a LONG time again and with eating healthy and making sure I wasn’t over eating I’ve been losing weight. So far 3 lbs in 2.5 weeks, and I feel so much more happier. This is pretty unfair to say that cardio isn’t good for fat loss???
The only cardio most people should be doing is 150 minutes of LISS (low-intensity) per week...you can sporadically make it more intense, but never for more than a week, and you'll burn extra calories without metabolically adapting, as much...the same way bi-weekly calorie cycling helps fight metabolic adaptation.
If your goal is fat loss and you don't have 1+ hour to spend at the gym.. Then doing 40 minutes of a variety of cardio at moderate to high intensity with some bodyweight finishers is the best option.. This should be followed by 15 minutes of stretching for longevity.
So, how do I lose body fat if cardio is nonnegotiable? I'm a runner first, lifter second and I have performance goals with both, but I also want to lose some body fat.
I started jumping rope on my non lifting days. I just shoot for 500-600 reps. My feet, ankles, calves, and motor skills have increased a ton. And I definitely notice a different. Done in like 8-10 min.
I eat high glycemic foods to stay lean all year without doing cardio. If, I get too bulky ( muscle mass) looking, I will do cardio to breakdown muscle. Go on a calorie deficit and lower my protein intake to look toned and lean.
Here's some questions... Does that adaptation get reset after stopping cardio for a while? If so, how long? Does that adaptation occur only doing activities where the heart rate is raised? If I take a 4 mile walk every day, am I burning less calories over time even though it's just walking?
Well... After you build all your muscle and you are into your dieting phase you're gonna have to put cardio in. I also think cardio is great for building muscle. If you have good cardio abilities you'll be able to lift weights harder. Small amounts of cardio will benefit you in the appetite simulation.
So eventually my body will just stop burning calories when I run 5 miles? As I get fitter, I could cover more distance per unit time. What a misinformation. Cardio is amazing
you are wrong, lost 15kg in two months mainly doing cardio exercise with muscle training on the side, cardio is very effective for losing weight, but what matters most for losing weight is your diet.
Cardio can aid you in burning calories but guess what. Not eating that unnecessary snack which might cost you 200-300 calories is equivalent to 30-45 minutes of cardio. For some it is easier for them to eat what they want and work to burn them. Other's can easily focus on not eating that excess calories at all. Same results.
I don’t believe you’ll burn less calories doing the same thing. From a thermogenesis standpoint, how is that possible. I do understand the metabolism will slow down by decreasing NEAT, but not change how many calories it takes to run or do things that require a specific amount of energy (unit of energy).
This is some of the worst advice I've ever heard..Do steady state cardio eat right lift weights, that is the key. Anyone selling anything else is out for profit and full of 💩
I run everyday outside for 30 minutes because it helps with my mental health. I also do resistance training 4 days week for 30 minutes. Am i at risk of losing my muscle or future gains if i keep running. Should i maybe cut back a bit on the cardio? Can someone knowledgable on the topic please answer my question. Im a newbie and feel lost. I'm still learning, thanks:)
@@oblivion7134 dont worry we'll get there. I did more research using mind pump resources and what i got was this in a nutshell: if you love to run than do it but switch it up with walking or biking. Make resistance training the cornerstone of your workout. So if you're like me running every day outside for 30/40 minutes because you love it than switch it up with walks or bike rides. If you're running because you're afraid of fat regains or fat gain than just walk and do resistance training. Above all else listen to as much mind pumo pod casts as you can. You learn so much!
Not true for me. As I've gotten better at the exercise bike and as my legs have grown (even in a deficit) I can actually aim for 20 miles in an hour on a fairly tough resistance. Back when I started I could only do 6 miles in 30 minutes on a lower resistance. Now if I do an hour I can get about 19½ miles in and burn approximately 500-600 calories.
3:30 it's not true. You cannot but a calorie without moving. But the fact is, when you finished a long cardio session your body will move less because you are tired. But if you still moving you will keep burning fat
For every pound of muscle you gain your body only burns about 6 to 7 calories a day extra at rest, compared to 2/3 calories of adipose fat, based on research I have read.
Have done couple cuts in my life, and cardio is awsome, you just need to add 2 full body strentght workouts to keep your muscles and by running i can easly burn 800-1000kcal in 1 hour try to burn that lifting
The your body becomes more efficient argument is overly simplified. In weight training and strength training you do increase your metabolism but there is also adaptation there. If you never increase the weight you are lifting you will also reach a point where your body has become efficient and you will plateau when it comes to metabolic benefits. This is also true with cardio. Just like with strength training as you adapt you need to increase your resistance and intensity the same is true for cardio. If you hop on a treadmill and run a 12min/mile pace for an hour then yes you will adapt to that but if once you adapt you increase your pace to 10min/mile then your caloric burn will still be high. Any type of training creates adaptation, if you don't adjust to it then you will plateau. I'm not saying strength training is bad because I think it's important but I would say cardio is equally important. Ideally you do both so you develop strength as well as stamina and endurance. Cardio done right can train your muscles as well especially the muscles involved in that cardio movement. If you incorporate running hills into your running workouts you will develop strength. If you incorporate some high gear resistance low rpm work in your cycling you will be developing strength in your legs. I agree if you goal is aesthetic only then weight and strength training alone can do that and is the best tool for that. But most people don't only have one singular goal, so the right balance is needed. If a client came to you and said they want to get in shape and look good but their primary reason for starting a fitness program is because they are going on vacation in 5 months and there will be a lot of hiking and walking involved then skipping cardio would not properly give them the conditioning to go on longer hikes and be on the move a lot.
Another question: I've heard you all mention that creatine being one of the few supplements that will actually benefit ones fitness. In your experience, what is the optimal way to take it? Should I load then back off to 5g/day? I've thought about undulating it to see how that does.
They ave mentioned the preload phase was likley created by the suppliment industry to get you to consume more quickly. Just start with the 5g serving daily should be fine. Preloading wont hurt you but is likley a waste of money.
@@McNaughty836 I never preloaded, but my question is do I take it in one go or is it best to get it in 3x a day? I take the tablet form with food bit I've thought about getting the 3 of them in in one go rather than spread out. I've wondered this because people get their whole 5g in in their one scoop
@@dave93x that doesn't really matter. I sure there is a study somewhere that shows one is better then the other but it would be such a splitting hairs study it would be more worth it to do it in a manner you're going to be consistant and not forget to take them. I used to use the six star creatine pills and switched to powder just cause you tend to get more servings in poeder size for the same price or cheaper. more bang for my buck
LISS increases your work capacity over time and will lead to more muscle gain in the long term, though... Cardio bunnies? dumb. Lifting 3-4 times a week with 2-3 days of liss cardio? Highly beneficial.
Brandon4EK LISS as the central tool in a fat loss exercise protocol is NOT the most effective. And, although cardiovascular improvements are beneficial, if mostly cardio is used for exercise or if too much cardio is used the body adapts by becoming more efficient with calories.
Mind Pump TV well, that's simply not true. LISS is the most effective way for burning fat according to studies and science. That beeing said, most of the people would benefit from adding some type of strength training and maybe one or two sessions of intervals to their burning fat protocol to be optimal. Seems like you guys are confusing losing fat with having a bodybuilder/fitness model physique. For burning fat, you don't need to strength train at all, even if it would be optimal to do so. Marathon runners and endurance cyclist have extremely low bodyfat percentages even if they don't look shredded. The shredded look comes from weight training, but beeing shredded and having a low fat percentage are not the same thing, even if the second one is a prerequisite for the first one.
I'm running MAPSHIIT I love the flow sessions, but I'm finding running the same HIIT routine 3 times a week for 2 weeks SHITTY. Can I bounce around the different phases or maybe throw in the kettle bell HIIT workout you guys did on RU-vid?
If I may. Cardiovascular Training "cardio" in the most simplistic way is to train your VO2 Max thus increasing your endurance peak goals, whatever those may be. Fat burning is utilizing triglycerides stored in your less loveable spots which the body has MANY. Just to give you an idea let's say we have an average athletically trained person with 15% body fat. There is roughly 10,000 grams of stored triglycerides providing 90,000 kcals of energy! WHAT! To tap into burning this you have to move the body into that energy system. Let us keep it super simple. To train anything at or above 75% max cardiovascular output the primary source of fuel is carbohydrates. At Lower intensities Fats will be primary fuel source. "Low" is considered 30% max vo2. So what does this mean!? Fat burning at roughly 20-30% intensity is 2kcals/minute and keeping total energy expenditure lower. Here is something interesting though. Working at JUST below the carbohydrate threshold, nothing over 65% range yields even more calories burned from fat at 3kcals/minute but also 9kcal/min of carbohydrates which equates to MORE calories burned overall. A lot to digest and I did not want to hijack the conversation but I feel after reading these comments it needed to be cleared up. The word Cardio is thrown around these days as sweat a metric fuck-ton which that is not always the case for fat burning. I like your show and I like what you all are doing! Keep it coming.
Can cycling your cardio workout have the same effects as well? ex: high weight training with less intensity cardio the first day and on day next day less weights with heavy cardio
Hey guys, I do full body workouts every other day but I want to do cardio, just for the cardiovascular benefits, on the days I don't lift. Will that be very detrimental to my gains?
I think this video starts from the premise that you hate cardio and you love weight training. Let me explain. The body adapts to everithing. Saying that your body will adapt to doing one of cardio is like saying that your body will adapt to one hour of lifting. I mean, if you wanna mantain a certain level of fitness, you gotta keep training. And the more you train the more you need to keep adding intensity and/or duration to your workouts, no matter if they are cardio or weights, to make further impovements. So, saying that in the long run you will need to do the same hour of cardio just to mantain your current bodyfat percentage is like saying that in the long run you will need to lift the same ammount of weight for the same ammount of reps just to mantain your current level of strength and muscle mass. Both are true statements, because the body adapts to any stimulus, and the only reason one should be worried about that is if you actually don't wanna do one hour of cardio or one hour of weights. So why is cardio worst than lifting, aside from personal preferences? I don't see anybody recomending not to lift because then you will need to keep lifting for ever to mantain your gains.
matriaxpunk the body adapts differently with resistance training than cardio. They’re is plethora of variables that can be applied to resistance training to see continued progress.
Mind Pump TV well, that doesn't change the argument. You are saying that we shouldn't do cardio because then we are going to have to keep doing cardio to mantain our body fat levels. And I say that's the same as saying don't do weights because you are going to have to keep lifting weights to mantain your gains. I mean, is an obvious statement, but if you enjoy doing cardio and/or lifting weights, I don't see the problem.
Mind Pump TV also, having low body fat and beeing shredded are not the same thing. Cardio is great for loosing fat, that's why athletes who do lots of cardio have the lowest body fat percentages even if they are not shredded (because they lack enough muscle mass). A sprinter has a more shredded look than a marathon runner, I agree. But if you actually measure their body fat percentages, the marathon runner probably has a lower one. You should clarify the difference, because saying that cardio is bad for loosing fat is just wrong.
