For those wondering about possible overuse injuries and recovery, use your common sense! I'm not telling you to run marathons, just get your body moving and worst case scenario perform the easiest form of cardio like brisk walking or trampoline (although try to get harder activities in when possible). The main message is that your health matters, and to skip out on cardio activities is a BIG mistake in the long run. Challenge yourself and escape that comfort zone, you'll experience incredible benefits on so many levels.
Would you recommend high intensity cardio carrying kegs or sandbags that has a muscular component which also has functional strength development, I wish you'd do a video on Dinosaur training Alex,cheers💪👍
nah man. not one bitches can see. i need gains nigguh. and these bitches dont want my heart....they want my looks to up their status.....and my cash.....fuck cardio.
I added 20 mins of cardio on my rest days and I wont lie: day to day energy increased, my muscles look leaner, my work capacity on volume days increased and my sex drive/performance increased. YES it is not fun and can feel like a chore because there is no immediate reward such as the pumps- but the performance improvements and feelings of well being and the increased dietary freedom is more than worth it.
@@Asadc1995 steady state is the best. You should do 80% steady state and 20% HIIT for optimum cardiovascular health and endurance. Just doing HIIT is often recommended by gym bros and powerlifters but its far far less effective for your cardiovascular health. The best and most optimum way of training cardio is combining both with heavy emphasis of steady state. People got it wrong because steady state is often associated with women and old people but its far, far superior cardio than HIIT. HIIT is mostly scam sold by fitness influencers IMO
@@ggh_-ts6pnThis is utterly wrong. For one, the 80/20 “steady” to high intensity is more applicable to endurance athletes who are getting a lot of high intensity in and need to do a bunch of low intensity work in to benefit over the course of months. The average joe can do a far greater ratio of intense cardio. HIIT is FAR more impactful for your VO2 max, which is one of the most important metrics for long term health, period. Look it up. Every lifter should be getting in a solid HIIT session a week, maybe two if you’re already conditioned well. Then round out the rest of the cardio at lower intensities.
@@TheDisizit1 you know when you lift weights You are getting blood and oxygen into a muscle How do you think the best ways to get more oxygen and blood into the muscle to help build muscle ???????!
Most gym bros with good physiques who don't do cardio, will find that they'll look even better doing cardio because they're introducing/reintroducing their bodies to a new stimulus. You're training your body to become more efficient with calories and keeping off body fat. If anything, the everyday gym bro is neglecting a quick upgrade. It's all about adaptation, and the health benefits along with it are well made, lifelong investments. Great video.
@@exsk506 Another benefit. You may also boost muscle protein synthesis as well because studies show that cardio decreases myostatin. Myostatin prevents muscle growth. In order words: never neglect cardio!
Nah, if your goal is to get muscles. Don't do cardio at all, being in a calorie deficit is the worst when it comes to weightlifting. Cardio = Gains being converted into a source of fuel to your body and the gains that been converted into the fuel will be depleted. You will be losing weight, not just fat, you will be losing weight, so that means muscles, fat, mass, everything.
@@chrisifer8941 You've repeated the precise misinformation that Alex debunked in this video. Sure, 60 + minutes of high intensity cardio daily will almost certainly prevent some gains, even with enough calories. The body can only recover from so much. But that doesn't mean "cardio kills gains" any more than overtraining with weights for 3 hrs a day means that weight training kills gains. Excessive exercise might kill gains - not cardio. Just do 20-30 minutes of moderate intensity cardio each day. That won't hurt gains in any noticeable way, and you'll be much healthier for it. After all, isn't this about health? Health is literally the most important thing, so if you find yourself valuing muscularity over health and fitness, you need to reevaluate your priorities
@@m74d3 Hmm, you have a point, but it seem like you don't understand how cardio works. Cardio uses your fat/muscles as a fuel to keep your body from losing weight, this is why you see the majority of bodybuilders barely do cardio, but yes. It can be prevented by eating on a caloric surplus, but me personally. I don't like feeling bloated and the process of bulking up so I rather ignore cardio til I decide it's time. Good talk
I started running consistently about 2 years ago. Has made a tremendous impact on my overall fitness and well being. Hoping to break the sub 20 minute mark on the 5k this summer. Oh and I havent lost strength/muscle mass at all!
Hey man. I want to do the same as you did and have the same goal. Was thinking of going 2-3 days a week after upper body. What did your running training look like? Just run 5k 2-3 days a week and slowly get faster? Thanks man!
@@robinegberts2616 definitely be smart about recovery. Take a birds eye view of your training week and plan your runs efficiently aka don't do them the day before or after leg day (unless you like suffering). Besides that yeah man just like how you slowly progress weights in the weight room, same with cardio. Don't just run either bike, jump rope, swim, row, whatever. Shit is good for ya! And I did get a 20 minute flat 5k. Now the challenge is getting back to that pace 4 years later!
Yo my name is Alex aka alpha destiny My initials are motherfucking AD I wear shades and a v neck tee Talking in a microphone can’t you see I also got a sick goatee Do your cardio bro, for longevity No heart attacks for you and me Rack pulls above the knee Plant based diet to stay lean Eat your nuts and greens I’m the author of the book NE Neck training is the key From Canada like kinobody Omar isuf and vegan G isolation for arms to be 17 Great understanding of anatomy With Phil at buffet about to eat Sipping on lemonade , fuck tea Don’t fuck with the fake mercenary Boys with Eveydamnday and iron Steve I lift weights and also my own body 170 and five foot three All about that fitness mastery Good leverages cause anthropometry Broke bench record pure and clean One armed pull ups now fuck with me Cause I’m the best in fitness industry
Implementing cardio into my routine was one of the best things I've ever done. I feel so much better in my day to day life. It really doesn't kill gains, and if it did, so what if it means improving your health?
For the past 3 days I've been implementing low intensity steady state cardio in the mornings for like 20-30 mins while reading articles and it's a great way to start the day
I'm nowhere near a gym bro so not totally relevant, but I've never done cardio really until a month or two ago and fallen in love. Even on days when I'm not running or swimming intensely I'm walking ~8 miles to and from the library, feels so much better than being sedentary.
I 100% agree, man. I started with running before I begin my calisthenics journey. But I have to say something here that some people might not know: running it isn't for anyone, like any other sports. You have to be prepared and you have to make a plan for your running. I'm saying this because I have to stop running for like a year because a injurie I had. I was increasing too much my distance, lowing too much my time. My breath was getting very good, of course, but my legs had the problem and I didn't notice. So, don't think you can just start running like whatever you want, guys. Running is so dificult and so serious like any other exercise and you can't let your excitement injurie you. Be cautious. Good video, man. A lot of people ignore the cardio and it's one of the most important things for our lives, our healthy. You can live a healthy life without strong muscles, but you can't without a good cardio.
The importance of cardio can never be stressed enough! Jump rope, treadmill work, jogging, sprinting, riding a bike, swimming etc are all amazing ways of doing cardio. Having muscle + endurance is th key when it comes to fitness imo💪💪
This is a good idea. I’ve been slacking recently and sometimes lifting a lot can be overwhelming.... but to run for a bit once a day may not be too bad
I've started doing cardio everyday a few weeks ago. At first it was just boxing mostly on a heavy bag and I've just added running a mile every other day. I can't say that i feel any less dead inside when running but the the gradual progress is very motivating that I now look forward to running when I previously hated it.
Shadowboxing, dancing, and jump rope in particular are great because they help loosen you up and you’ll generally move a lot less stiffer and smoother. And horizontal cardio is always important 😳😳😳
When I first got to bootcamp I ran a 24minute 2 mile, 10 weeks later by the time I graduated I ran a 15:30 2 mile. I remember thinking of your overload nucleus theory you mentioned back in the day, I pondered over whether that had something to do with it as well. Lost about 24 pounds in the 10 weeks too. I truly feel once you're content and accept the fact that something new will in fact suck? It gets easier for sure. Keep up the good work brotha
This video has earned a sub. So many fitness folks on youtube are smashing cardio saying to put it on the back burner and is no good for weight loss. Honestly it is needed for all around fitness. It is great for the ticker. The weather here absolutely sucks right now. But I will get it done one way or another.
Took the challenge and I’m on week four of a six day 30 minute boxing workout. The cardio has actually helped my gains despite being told in the past that cardio is bad with weightlifting.
Easily one of the best advice what's been used in social media regarding fitness in the last 10 years great video It's refreshing that we don't have to listen to the lies what was spread by weight coaches in the 50s about cardio makes you weak and lose all your muscle Also is a huge trend that high intensity cardio is the only type what works anything else is bad for your health and you lose so much muscle Again great video
I’m glad I found your channel! I used to do 5-6x per week of working out. It’s a complete waste of time as I have life outside of gym. I have a career I want to focus more on and other hobbies. Gym was eating away my limited time everyday. But twice a week of full body training is the defs the way to go. And you made that possible for me. Subbed.
Intermediate here, just committed to NE for first time. Currently 4 weeks in and excited for conjugate progress... I’m going to do this challenge, I have exactly 30 days until a fitness aptitude test for a career, and think this will benefit me. Endurance for legs, shoulders, and core is the goal and thinking about trying your old sandbag GPP workout and see how recovery is with the 2x full body. This upload was perfectly timed haha.
I started following this at the start of last summer and it's by far the best change I have done to my fitness. I was always that guy that HATED running over everything else but I really wanted to give it an honest try. At the beginning I couldn't even run for a minute at a moderate pace without having to rest. Despite that I continued training at differing intensities and now I'm able to run 10km without resting. Now 9 months later I signed up for a marathon in the summer. I would have never have thought that I would ever even consider a marathon. I really think that my hatred for running came from the fact that I never bothered running consistently enough to build a solid foundation for my cardio. After I got past the first couple of weeks of running my lungs and throat were no longer in absolute agony after each run and I started to enjoy running just like I enjoy training. This really has been a game changer in my life and I really recommend everyone starting any form of cardio.
Always love your videos man, I've always banged on about cardio to people and then managed to forget about it myself in pursuit of gaining weight😂😂 awesome content bro!🙌🙌🙌
5 Km walk?? Everyday? Tgat sounds like it takes a long time maigai. It takes the avg person 15 min walk a mile. So youre saying you walk for around 90 min non stop everyday?
yeah, as a former competitive swimmer i'd disagree. If you swim properly, with the right technique, in puts quite a lot of strain on your joints. This of course doesn't mean it's worse than running. Running is a full impact and swimming is not. But still saying that swimming is no pain... well, unless you are talking about swimming so slow that it would translate into walking... But then it's not swimming really it's just having fun at the pool.
🤩👍Dude! It's like destiny. I decided on Friday last week that I will start my cut and cardio every morning the 29th! Dude.... Like dude...and you make a vid about that exact thing the 29th. It just confirms my suspicion that everything is as it supposed to be and will with our willpower. Greetings from Sweden🇵🇱🇸🇪! Wish you all the gainz bro!
I walk 5 km a day, 5 days a week (I walk to work and back). Even that helps. I still want to get to a point of integrating cardio into my gym sessions though - mainly a mental challenge for me lol
Perfect timing. I will start the challenge right when I get out of bed. I've just started kung fu this Sunday and realized that my cardio was crappy as hell. Let's see how many of will still be doing the challenge after thirty days.
In the novice program, lost 68 lbs so far. Getting great gains, never lifted before so my gains are pretty great. Running a ten minute mile during my A,B,A week and a 10 minute half mile on all my B days the next week. 265: 25% body fat to 197: 19% body fat and loving it, thank you Alex.
I go on 3-4 mile runs once a week usually just under 8min pace per mile (if I’m sore from legs it’ll be slightly slower lol). And I run between 0.5-1min to warm up before weight training just about every day. And yet I’m still making gains. There’s no excuse guys! DO YOUR FUCKING CARDIO!
I don’t know if I have the energy for that. So.... Day 1 leg day Day 2 upper body push pull Day 3 no weights, do 5k run Repeat. Is this enough cardio? I do this every day at 6am. Then every day at 8pm go for a 40 min walk . Or should I eliminate the 40 min walks and replace those with running?
Man you just raise the standard and added a new column but yes we know your right I think I’ll add some hit but I’m most time exhausted after work out 🏋️♀️ but I do need my breath but you right about runners high I done it before
I do 20 mins every single day as a warm up before my weight lifting session. I don't think you need to go crazy just get a good walking brisk walk with good nutrition. You'll be good for your health. But like you said, you have to find a cardio that you like and enjoy. Just gotta see what works best for you.
I’ve definitely been guilty of this over the years. Recently I’ve been incorporating more conditioning type of work such as battle ropes and jump ropes.
Make a video on how to manage cardio For ppl that work 10 hours are moving picking stuff up all day feels like cardio Should we still put in cardio after that ???? How to manage lifting Advise
I used to do 60 and 100m sprints 3-4/ week + Muay Thai (that is crazy intense). This was like 7 years ago, now I am heavier and haven’t done cardio anymore. I can tell you I feel it.
You can get excellent cardiovascular work depending on how you lift as well. If you move from one exercise to the other and hit high-volume you will definitely be working cardio big time. That's sad, I tend to work out that way sometimes, heavy on other days, and my cardio consists primarily of walking 1 Hour 3 to 4 days a week. Sometimes I will do some Plyometrics, jog, this morning I even cleaned the house for 2 hours moving all over the place and believe me it was cardio! Bottom line, find a way to get it done! Your heart is a center of it all. Good video Alex!
i do PPL 6 days a week and i do 15min moderate cardio at the end of my training,it helps with endurance and doesnt affect recovery of the important shit
Guys seriously do your cardio, I have recently discovered that I have hypertension due to permabulking and not doing cardio, even though I exercise with weights 6 days a week!
Deep down inside you know it... Woah, that really hit hard, because it is true. What is your opinion on Kettlebell-Swings for Cardio?? Being very time restricted (2 very young children) and having CRPS in my right foot a lot of cardio stuff is complicated for me.
Kettlebell swings are great for cardio. You can pair them with cleans, overhead presses, rows and get a great work out. Personally i'm gonna buy a barbell to do complexes with at home.
Alex bro, I don’t care what anyone says about you. Your videos are inspiring and you’ve helped me become better n healthier. Thank you. I can tell that you genuinely care about people improving themselves. Time to get in some cardio! Adios!
You can do your Cardio with something like a strength/conditioning circuit... I do something like Farmer's Walk, Pullups, Prowler Push, Push Ups and rest for 30 sec between each exercise, doing this constantly for 6 rounds (meaning when I finished the push ups after 30 secs I start with the Farmer's Walk again)... With time you can increase weight or Reps or even add rounds. Noone can tell me that something like this won't positively impact your ability to lift heavy (work capacity wise)...
You can easy hit the cardio training with no pause from a group of muscles exercise to another... For example today i trained all top bodypart 6 exercises with no pause between sets with bands hanged on a strong the ruffle bar, and i done 3 times this ,took me 30 minutes and i was done !
Started working full time in a kitchen and my tdee has gone up by like 300-400 calories a day. Makes a big difference in my diet satisfaction and I feel way better.
alex im probably annoying you with the overhead press questions but, ive noticed training with sets of 10 twice per week works well, definitely noticed shoulder gains too, or would this be too much volume, i kind of want to steer away from low rep range training for a few months and get strong at sets of 10s..
I find that cardio increases my (calisthenics) numbers! Everything becomes just so much easier and more enjoyable when you got stamina. Not what you think I mean tho... But that too!
I'm trying to train for Triathlon at the same time as weight training. Run 1x per week (that's pretty much the absolute maximum for now with how heavy I am, at the same time i am still making HUGE gains in my running right now since this is the first time I've ever really tried to push myself). Cycle 2x per week. Low impact exercise, pretty easy to get your cardio here. But saving the best for last... Swim 3x per week. Zero impact, highly beneficial for recovery of pretty much all joints. My one year pool membership cost about $500 so it's not cheap, and the pool has strict hours, but hands down swimming is the best cardio you can get.
For those wondering about possible overuse injuries and recovery, use your common sense! I'm not telling you to run marathons, just get your body moving and worst case scenario perform the easiest form of cardio like brisk walking or trampoline (although try to get harder activities in when possible). The main message is that your health matters, and to skip out on cardio activities is a BIG mistake in the long run. Challenge yourself and escape that comfort zone, you'll experience incredible benefits on so many levels.
Would you recommend high intensity cardio carrying kegs or sandbags that has a muscular component which also has functional strength development, I wish you'd do a video on Dinosaur training Alex,cheers💪👍
FACTS more bros need to do cardio !
What do you do for cardio Alex? I like to go for 45 min run now and then. I also go to work with my bycicle sometimes.
Are young italiano or greek??
On it , i got blisters now .
Perfectly balanced, as all lifters should be.
You could not settle for heavy lifting...
And where did that bring you...
Back to cardio.
thanos reference i like this...
The hardest choices require the strongest wills
I do not have the strongest will and am not willing to sacrifice what I love(being huge)
This does put a smile in my face
The hardest deadlifts require the strongest wilks
Lifting weights without doing cardio is like having a nice looking car with a bad engine.
true , you don't even need to do a lot
I lost most of my weight lifting weights
Lucid Soundz lifting weights without doing cardio is lien having a car that’s fucking JAKKT
Damn, that was clever
This is actually a spot-on analogy.
Nice vid. The heart is also a muscle folks
nah man. not one bitches can see. i need gains nigguh. and these bitches dont want my heart....they want my looks to up their status.....and my cash.....fuck cardio.
and fuck you too.
@BoldAlphaz hahahaha
@@KwisBwown Had no choice but to give that a thumbs up lmao
Kwis Bwown seriously though why would you go out with a girl who wants you for your abs and your wallet ? Might as well be single ...
I added 20 mins of cardio on my rest days and I wont lie: day to day energy increased, my muscles look leaner, my work capacity on volume days increased and my sex drive/performance increased. YES it is not fun and can feel like a chore because there is no immediate reward such as the pumps- but the performance improvements and feelings of well being and the increased dietary freedom is more than worth it.
What kind of cardio is it low moderate or HIIT?
@@Asadc1995 steady state is the best. You should do 80% steady state and 20% HIIT for optimum cardiovascular health and endurance. Just doing HIIT is often recommended by gym bros and powerlifters but its far far less effective for your cardiovascular health. The best and most optimum way of training cardio is combining both with heavy emphasis of steady state. People got it wrong because steady state is often associated with women and old people but its far, far superior cardio than HIIT. HIIT is mostly scam sold by fitness influencers IMO
@@ggh_-ts6pnThis is utterly wrong. For one, the 80/20 “steady” to high intensity is more applicable to endurance athletes who are getting a lot of high intensity in and need to do a bunch of low intensity work in to benefit over the course of months. The average joe can do a far greater ratio of intense cardio. HIIT is FAR more impactful for your VO2 max, which is one of the most important metrics for long term health, period. Look it up. Every lifter should be getting in a solid HIIT session a week, maybe two if you’re already conditioned well. Then round out the rest of the cardio at lower intensities.
I’m glad you addressed this. I don’t like the fact that Cardio is often vilified, specially from people that are trying to build muscle.
Frl
Well it doesn't help build muscle so its understandable
@@TheDisizit1
you know when you lift weights
You are getting blood and oxygen into a muscle
How do you think the best ways to get more oxygen and blood into the muscle to help build muscle ???????!
@@knightveg so you're saying that the best way to build muscle is cardio
Oleg Tkachev he’s saying that so yeah man fuck lifting just do cardio 24\7 cause cardio builds muscle according to our m8
Most gym bros with good physiques who don't do cardio, will find that they'll look even better doing cardio because they're introducing/reintroducing their bodies to a new stimulus. You're training your body to become more efficient with calories and keeping off body fat. If anything, the everyday gym bro is neglecting a quick upgrade. It's all about adaptation, and the health benefits along with it are well made, lifelong investments. Great video.
ah also the water retention deincreases within the muscles if you do cardio so thats better muscle show
@@exsk506 Another benefit. You may also boost muscle protein synthesis as well because studies show that cardio decreases myostatin. Myostatin prevents muscle growth. In order words: never neglect cardio!
Nah, if your goal is to get muscles. Don't do cardio at all, being in a calorie deficit is the worst when it comes to weightlifting. Cardio = Gains being converted into a source of fuel to your body and the gains that been converted into the fuel will be depleted. You will be losing weight, not just fat, you will be losing weight, so that means muscles, fat, mass, everything.
@@chrisifer8941 You've repeated the precise misinformation that Alex debunked in this video. Sure, 60 + minutes of high intensity cardio daily will almost certainly prevent some gains, even with enough calories. The body can only recover from so much. But that doesn't mean "cardio kills gains" any more than overtraining with weights for 3 hrs a day means that weight training kills gains. Excessive exercise might kill gains - not cardio.
Just do 20-30 minutes of moderate intensity cardio each day. That won't hurt gains in any noticeable way, and you'll be much healthier for it. After all, isn't this about health? Health is literally the most important thing, so if you find yourself valuing muscularity over health and fitness, you need to reevaluate your priorities
@@m74d3 Hmm, you have a point, but it seem like you don't understand how cardio works. Cardio uses your fat/muscles as a fuel to keep your body from losing weight, this is why you see the majority of bodybuilders barely do cardio, but yes. It can be prevented by eating on a caloric surplus, but me personally. I don't like feeling bloated and the process of bulking up so I rather ignore cardio til I decide it's time. Good talk
Bro you are probably the best fitness UA-camr cause you actually cover OVERALL fitness. Definitely became a fan recently
I'm honored bro! Real fitness is what the industry should be about.
I started running consistently about 2 years ago. Has made a tremendous impact on my overall fitness and well being. Hoping to break the sub 20 minute mark on the 5k this summer. Oh and I havent lost strength/muscle mass at all!
Hey man. I want to do the same as you did and have the same goal. Was thinking of going 2-3 days a week after upper body. What did your running training look like? Just run 5k 2-3 days a week and slowly get faster? Thanks man!
@@robinegberts2616 definitely be smart about recovery. Take a birds eye view of your training week and plan your runs efficiently aka don't do them the day before or after leg day (unless you like suffering). Besides that yeah man just like how you slowly progress weights in the weight room, same with cardio. Don't just run either bike, jump rope, swim, row, whatever. Shit is good for ya! And I did get a 20 minute flat 5k. Now the challenge is getting back to that pace 4 years later!
Yo my name is Alex aka alpha destiny
My initials are motherfucking AD
I wear shades and a v neck tee
Talking in a microphone can’t you see
I also got a sick goatee
Do your cardio bro, for longevity
No heart attacks for you and me
Rack pulls above the knee
Plant based diet to stay lean
Eat your nuts and greens
I’m the author of the book NE
Neck training is the key
From Canada like kinobody
Omar isuf and vegan G
isolation for arms to be 17
Great understanding of anatomy
With Phil at buffet about to eat
Sipping on lemonade , fuck tea
Don’t fuck with the fake mercenary
Boys with Eveydamnday and iron Steve
I lift weights and also my own body
170 and five foot three
All about that fitness mastery
Good leverages cause anthropometry
Broke bench record pure and clean
One armed pull ups now fuck with me
Cause I’m the best in fitness industry
Make one for the monster blaha
M C Yeaaaaaaaaaaauh we at the-at the-YaaaAaaeeeeeuh we at the-at the-Buffah...Buffah....Buffah...watch’ch u got over dar Phill?
Blubberblub RH the monster would be pleased
Bars
😭😭😭 170 at five foot three. That’s toxic😂😭
Lift heavy, eat right, cardio 6 days a week. 20 mins a day that's what I do anyways
Implementing cardio into my routine was one of the best things I've ever done. I feel so much better in my day to day life. It really doesn't kill gains, and if it did, so what if it means improving your health?
Thanos appreciates the perfectly balanced message in this video.
Cardio completely changed my life! It’s literally helped me in all aspects!
For the past 3 days I've been implementing low intensity steady state cardio in the mornings for like 20-30 mins while reading articles and it's a great way to start the day
Thank you for mentioning badminton, badminton can be one of the most explosive sports I've ever played
Yeah man it's a great sport
I'm nowhere near a gym bro so not totally relevant, but I've never done cardio really until a month or two ago and fallen in love. Even on days when I'm not running or swimming intensely I'm walking ~8 miles to and from the library, feels so much better than being sedentary.
I 100% agree, man. I started with running before I begin my calisthenics journey. But I have to say something here that some people might not know: running it isn't for anyone, like any other sports. You have to be prepared and you have to make a plan for your running. I'm saying this because I have to stop running for like a year because a injurie I had. I was increasing too much my distance, lowing too much my time. My breath was getting very good, of course, but my legs had the problem and I didn't notice. So, don't think you can just start running like whatever you want, guys. Running is so dificult and so serious like any other exercise and you can't let your excitement injurie you. Be cautious.
Good video, man. A lot of people ignore the cardio and it's one of the most important things for our lives, our healthy. You can live a healthy life without strong muscles, but you can't without a good cardio.
stronger heart stronger lifter ❤💪
I`ve been doing 15000+ steps daily average for last few years and i can say that i feel my best.
You bring some seriously level headed information to fitness 👌I jump rope at least 5 days a week and it only brings benefits to my training.
Nothing better for fat loss and aesthetics
The importance of cardio can never be stressed enough! Jump rope, treadmill work, jogging, sprinting, riding a bike, swimming etc are all amazing ways of doing cardio. Having muscle + endurance is th key when it comes to fitness imo💪💪
Been playing basketball as cardio and i love it
This is a good idea. I’ve been slacking recently and sometimes lifting a lot can be overwhelming.... but to run for a bit once a day may not be too bad
I've started doing cardio everyday a few weeks ago. At first it was just boxing mostly on a heavy bag and I've just added running a mile every other day. I can't say that i feel any less dead inside when running but the the gradual progress is very motivating that I now look forward to running when I previously hated it.
Cardio is a fucking must. Every work out I do 10 to 30 minutes of cardio before lifting anything.
Forms of cardio if you don't like running:
Shadowboxing
Swimming
Dancing
Hitting the heavy bag
Horizontal cardio
Jump roping
Shadowboxing, dancing, and jump rope in particular are great because they help loosen you up and you’ll generally move a lot less stiffer and smoother.
And horizontal cardio is always important 😳😳😳
When I first got to bootcamp I ran a 24minute 2 mile, 10 weeks later by the time I graduated I ran a 15:30 2 mile. I remember thinking of your overload nucleus theory you mentioned back in the day, I pondered over whether that had something to do with it as well. Lost about 24 pounds in the 10 weeks too. I truly feel once you're content and accept the fact that something new will in fact suck? It gets easier for sure. Keep up the good work brotha
This video has earned a sub. So many fitness folks on youtube are smashing cardio saying to put it on the back burner and is no good for weight loss. Honestly it is needed for all around fitness. It is great for the ticker. The weather here absolutely sucks right now. But I will get it done one way or another.
Took the challenge and I’m on week four of a six day 30 minute boxing workout. The cardio has actually helped my gains despite being told in the past that cardio is bad with weightlifting.
Easily one of the best advice what's been used in social media regarding fitness in the last 10 years great video
It's refreshing that we don't have to listen to the lies what was spread by weight coaches in the 50s about cardio makes you weak and lose all your muscle
Also is a huge trend that high intensity cardio is the only type what works anything else is bad for your health and you lose so much muscle
Again great video
I’m glad I found your channel! I used to do 5-6x per week of working out. It’s a complete waste of time as I have life outside of gym. I have a career I want to focus more on and other hobbies. Gym was eating away my limited time everyday. But twice a week of full body training is the defs the way to go. And you made that possible for me. Subbed.
Intermediate here, just committed to NE for first time. Currently 4 weeks in and excited for conjugate progress... I’m going to do this challenge, I have exactly 30 days until a fitness aptitude test for a career, and think this will benefit me. Endurance for legs, shoulders, and core is the goal and thinking about trying your old sandbag GPP workout and see how recovery is with the 2x full body. This upload was perfectly timed haha.
Everyone should try a kickboxing class and see how bad it is when they gas out in the warm up that should teach you how important cardio is.
They need to try wrestling😂 they’ll gas like a fat person that eats a lot of vegetables
Guy Pheonix Wrestling and grappling are so exhausting. Never felt a fatigue like that from doing bjj.
Starting the challenge tomorrow.
Challenge accepted bro
Still waiting for those recipe and hair video(s).
I started following this at the start of last summer and it's by far the best change I have done to my fitness. I was always that guy that HATED running over everything else but I really wanted to give it an honest try. At the beginning I couldn't even run for a minute at a moderate pace without having to rest. Despite that I continued training at differing intensities and now I'm able to run 10km without resting. Now 9 months later I signed up for a marathon in the summer. I would have never have thought that I would ever even consider a marathon. I really think that my hatred for running came from the fact that I never bothered running consistently enough to build a solid foundation for my cardio. After I got past the first couple of weeks of running my lungs and throat were no longer in absolute agony after each run and I started to enjoy running just like I enjoy training.
This really has been a game changer in my life and I really recommend everyone starting any form of cardio.
Love your videos, man! I’ve been wondering about this and it popped up today. Thanks for clarifying.
Thank you for Reminding me that important part🙏🏼🙏🏼
I’m doing my Cardio Today for my Health..thank you
Finally some real advice on UA-cam.
Always love your videos man, I've always banged on about cardio to people and then managed to forget about it myself in pursuit of gaining weight😂😂 awesome content bro!🙌🙌🙌
I changed my sitting patterns to a block instead of a chair and take a 5km walk every day to keep fit (overall "human" fitness not bb training)
5 Km walk?? Everyday? Tgat sounds like it takes a long time maigai. It takes the avg person 15 min walk a mile. So youre saying you walk for around 90 min non stop everyday?
@@goldo1107 5k takes around 45 min to walk in a medium pace.
@@jonatanolsen37 Yeah i didnt realize its 5k and not 5miles lol. 5k is about 2.5 mils right? 45 sounds about right at a medium to brisk pace.
Swimming is the best cardio, no pain at all
Good for the back and whole body also. When the summer kicks in more, il be swimmin all time.
Yup And swimming is actually fun unlike running
@@migueliyominecraftero7778 haha. 💀
@@migueliyominecraftero7778 i meant spine dumbass
yeah, as a former competitive swimmer i'd disagree. If you swim properly, with the right technique, in puts quite a lot of strain on your joints. This of course doesn't mean it's worse than running. Running is a full impact and swimming is not. But still saying that swimming is no pain... well, unless you are talking about swimming so slow that it would translate into walking... But then it's not swimming really it's just having fun at the pool.
🤩👍Dude! It's like destiny. I decided on Friday last week that I will start my cut and cardio every morning the 29th! Dude.... Like dude...and you make a vid about that exact thing the 29th. It just confirms my suspicion that everything is as it supposed to be and will with our willpower. Greetings from Sweden🇵🇱🇸🇪! Wish you all the gainz bro!
Cardio is good for your skin heart lungs and just health in general
I walk 5 km a day, 5 days a week (I walk to work and back). Even that helps. I still want to get to a point of integrating cardio into my gym sessions though - mainly a mental challenge for me lol
Dude, great timing. I just started running again after many months not doing it and it's like my entire body is working better.
Perfect timing. I will start the challenge right when I get out of bed.
I've just started kung fu this Sunday and realized that my cardio was crappy as hell.
Let's see how many of will still be doing the challenge after thirty days.
Dude you look alpha af, the beard is good for giving the illusion of a squar jaw and protruded chin
Stop lol
Sonny Natty weirdo
@@Therealvielo Fanboy
Alpha'D looks hot af no cap no homo
In the novice program, lost 68 lbs so far. Getting great gains, never lifted before so my gains are pretty great. Running a ten minute mile during my A,B,A week and a 10 minute half mile on all my B days the next week. 265: 25% body fat to 197: 19% body fat and loving it, thank you Alex.
Most big weight lifting guys move like they're obese. Slowly, steady and carefully.
I go on 3-4 mile runs once a week usually just under 8min pace per mile (if I’m sore from legs it’ll be slightly slower lol). And I run between 0.5-1min to warm up before weight training just about every day. And yet I’m still making gains. There’s no excuse guys! DO YOUR FUCKING CARDIO!
Alex could you do a video on how exactly to incooperate a mixture of HIIT cardio and low intensity with lifting. Finding the right balance is hard.
I agree 100 percent with this. It's true.
Your dream about being bald is slowly becoming true as soon as you realized you actually like your hair lmfao
🤣
Began doing cardio a month ago, and body fat automatically began to drop
That's expected
What type of cardio have u been doing
Shocking
Do Up check out www.darebee.com. There’s plenty of cardio routines on there,...body weight at that.
U obviously lose body fat when u lode weight.
Really positive message 💪🏾
trick is cardio you enjoy- basketball at the park is so much more enjoyable than doing the beep test.
This is good advice. Cardio will improve your high volume lifting.
Their are 3 types of fitness freaks
- The weight guys
- The cardio guys
- *The Fit guys*
I don’t know if I have the energy for that.
So....
Day 1 leg day
Day 2 upper body push pull
Day 3 no weights, do 5k run
Repeat.
Is this enough cardio? I do this every day at 6am. Then every day at 8pm go for a 40 min walk .
Or should I eliminate the 40 min walks and replace those with running?
I agree cardio is the most important form of strength
Its cardio everyday bro! Its every day bro1!!
pls no
Cringe
Personal suggestion is if you live within 5 miles of work/school just cycle, 20 minutes each way, this is what I do 5 days a week.
That's solid Jamie!
Just finished couch to 5k. Now the mission is to run a 5k in as little time as possible.
Love the channel man
Thank you!
I don’t think of running as cardio, but progressing in speed (in certain events like 1600 m or 5k) and endurance
Man you just raise the standard and added a new column but yes we know your right I think I’ll add some hit but I’m most time exhausted after work out 🏋️♀️ but I do need my breath but you right about runners high I done it before
I will think about it.
I do 20 mins every single day as a warm up before my weight lifting session. I don't think you need to go crazy just get a good walking brisk walk with good nutrition. You'll be good for your health. But like you said, you have to find a cardio that you like and enjoy. Just gotta see what works best for you.
I’ve definitely been guilty of this over the years. Recently I’ve been incorporating more conditioning type of work such as battle ropes and jump ropes.
Can i get yolked on the novice programme or is the paid programme for that?
@@mouthninjas novice program is all you need for at least a year
Make a video on how to manage cardio
For ppl that work 10 hours are moving picking stuff up all day feels like cardio
Should we still put in cardio after that
???? How to manage lifting
Advise
I used to do 60 and 100m sprints 3-4/ week + Muay Thai (that is crazy intense).
This was like 7 years ago, now I am heavier and haven’t done cardio anymore.
I can tell you I feel it.
Challenge Acepted
Thanks a hate Cardio, I'm going to make a change and start doing it
If you like lifting, 2 forms of cardio you’d like are bjj and/or wrestling. Grappling is super fun and it helps to be strong and supports lifting
You can get excellent cardiovascular work depending on how you lift as well. If you move from one exercise to the other and hit high-volume you will definitely be working cardio big time. That's sad, I tend to work out that way sometimes, heavy on other days, and my cardio consists primarily of walking 1 Hour 3 to 4 days a week. Sometimes I will do some Plyometrics, jog, this morning I even cleaned the house for 2 hours moving all over the place and believe me it was cardio! Bottom line, find a way to get it done! Your heart is a center of it all. Good video Alex!
i do PPL 6 days a week and i do 15min moderate cardio at the end of my training,it helps with endurance and doesnt affect recovery of the important shit
Haven’t missed one day of stair master this year.
That thing is killer.
Yea it truly is
That thing is sick af.
Guys seriously do your cardio, I have recently discovered that I have hypertension due to permabulking and not doing cardio, even though I exercise with weights 6 days a week!
Deep down inside you know it... Woah, that really hit hard, because it is true. What is your opinion on Kettlebell-Swings for Cardio?? Being very time restricted (2 very young children) and having CRPS in my right foot a lot of cardio stuff is complicated for me.
Swings are great cardio tool
Kettlebell swings are great for cardio. You can pair them with cleans, overhead presses, rows and get a great work out.
Personally i'm gonna buy a barbell to do complexes with at home.
That runners high Sykes me tf up
I do cardio every day and I love it. I feel amazing
@AlphaDestiny Turning your accessory work into cardio is a good way to get it in.
Also doing high rep sets are good like in the range of 10-20
Nah bro get up and get moving, work that heart bro
Do you use colour as filler to make your beard look better?
Best Channel On UA-cam!!! 💯💯💯‼️
Alex bro, I don’t care what anyone says about you. Your videos are inspiring and you’ve helped me become better n healthier. Thank you. I can tell that you genuinely care about people improving themselves. Time to get in some cardio! Adios!
You can do your Cardio with something like a strength/conditioning circuit... I do something like Farmer's Walk, Pullups, Prowler Push, Push Ups and rest for 30 sec between each exercise, doing this constantly for 6 rounds (meaning when I finished the push ups after 30 secs I start with the Farmer's Walk again)... With time you can increase weight or Reps or even add rounds. Noone can tell me that something like this won't positively impact your ability to lift heavy (work capacity wise)...
I ride my bike 40mins to uni and 40mins back 5 days a week. Is that enough cardio?
Oh yeah that's super solid bro
@@AlexLeonidas okay thanks man!
Since Im Dutch ive been riding my bike everyday my whole life so it doesnt really feel like cardio to me 😅
I’m running 10 km tommorow in school... wish me luck
fuck u
Love All, Trust None lol
You can easy hit the cardio training with no pause from a group of muscles exercise to another... For example today i trained all top bodypart 6 exercises with no pause between sets with bands hanged on a strong the ruffle bar, and i done 3 times this ,took me 30 minutes and i was done !
Nothing worse than seeing those Bros at the gym who solely walk on an incline because they're afraid running will disintegrate their muscles.
Started working full time in a kitchen and my tdee has gone up by like 300-400 calories a day. Makes a big difference in my diet satisfaction and I feel way better.
alex im probably annoying you with the overhead press questions but, ive noticed training with sets of 10 twice per week works well, definitely noticed shoulder gains too, or would this be too much volume, i kind of want to steer away from low rep range training for a few months and get strong at sets of 10s..
I lift 3 days a week and do cardio 3 days a week in between. This is to avoid an interference effect.
Runners genetics checking in
As one who is trying to bulk, how do you adjust your calorie intake? Do you eat more calories to offset the amount burned during cardio?
I find that cardio increases my (calisthenics) numbers! Everything becomes just so much easier and more enjoyable when you got stamina. Not what you think I mean tho... But that too!
I'm trying to train for Triathlon at the same time as weight training.
Run 1x per week (that's pretty much the absolute maximum for now with how heavy I am, at the same time i am still making HUGE gains in my running right now since this is the first time I've ever really tried to push myself).
Cycle 2x per week. Low impact exercise, pretty easy to get your cardio here.
But saving the best for last...
Swim 3x per week. Zero impact, highly beneficial for recovery of pretty much all joints.
My one year pool membership cost about $500 so it's not cheap, and the pool has strict hours, but hands down swimming is the best cardio you can get.