Why Cardio Is Overrated For Fat Loss (Focus on THIS Instead)
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- Опубліковано 8 лют 2023
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Don't get too excited by the title of this fat loss video, as this doesn't mean that cardio is ineffective or that you shouldn't do it. Cardio workouts (whether it's LISS cardio, HIIT cardio or something in between) provide a wide variety of benefits beyond just burning calories and I do recommend that you include it as part of your program whether you're trying to build muscle, get leaner or just improve overall health and fitness. However, when it comes specifically to the goal of losing fat, placing too much emphasis on cardiovascular exercise can sometimes come with certain drawbacks. In this video I outline three reasons why cardio is overrated for fat loss and why controlling calorie intake is the main area you should be concerned with for implementing a successful cutting phase. - Навчання та стиль
I can foresee some people possibly taking this video out of context, so let me just re-state:
Something being "overrated" does NOT mean it's ineffective or that you shouldn't do it.
DO YOUR CARDIO.
The point here is simply that from a pure *fat loss* perspective, the effect is usually not as significant as most average gym goers think. And believing that it is can actually be counterproductive for the reasons given in the video.
Cardio can certainly assist your fat loss efforts, but controlling calorie intake will be the primary driver in the majority of cases.
The message here isn't to discourage cardio (since the benefits extend far beyond losing fat and so you should be doing it regardless), it's to encourage a focus on diet first and foremost if your goal is to get leaner.
Shut up
It's still good if im building up stamina right?
You know Coach Greg D will be lurking ahaha you da man. I really do appreciate you.
@@MakhaiX377 Yes, do cardio. It is great for many important factors of health and performance. Proper cardio will undoubtedly lead to fat loss in many indirect ways. These types of videos are always clickbait and then excused by "nuance". The point of the video is to say that staying in a deficit is what leads to fat loss (basic shit but how many videos can you make on the same topic). While true, Sean knows the title will grab peoples attention so he can get views. He also knows this will confuse people like yourself, or beginners, but doesn't have a problem with that. Bodybuilders really like to understate the importance of cardio to your overall health and the benefits that lead to the factors that contribute to fat loss beyond calories in calories out.
@@admacjo So what you're saying is that cardio is overrated and not worth the effort and that I should stick with weight training? Got it.
not eating 500cal is a lot easier than burning 500cal
Facts!
I disagree
if you have problems eating food, which alot of people do, its an hour you wont eat and its cardio healthy
So true. I hate cardio. Prefer to eat less
Gotta do both, if you only restrict calories its gonna effect your metabolism.
The fat loss or calorie burning component of cardio should be seen as side effects.
People should incorporate cardio in their weekly routine because it's good for their heart and cardiovascular system, not to just lose weight.
Bingo.
Biggest red pill of cardio
Exactly
Not just cardio (although that’s the biggest one) mental health, resp health and more
100% agree!
I find doing an intense 20 minute cardio session 3 times a week helps me with my weight training. I require less time between sets, helps me with my breathing while doing reps.
If i think cardio in terms of warmup or loosing weight idk why i really really really hate it. But feel motivated in terms of training cardiovascular performance
Even now, its not good but when i feel like skipping Gym. I said i will skip warm up and i can do it 😂. I guess there is a stigma in me which think Running is not a form of training
@@SilverHand-fu1jn Caveman brain really telling you "Running is for cowards, get into the gym and be like a mountain, big and unmovable"
@@williambenton9959 Literally my brain says this to me when running is suggested. "No run, pick heavy things up."
Two things people don't realize: First is intense interval cardio will have more impact on improvement. Run 200 meters in 1 minute and rest 1 minute for 10 rounds and compare that to running 2 km in 20 minutes and you'll see the interval was far more intense, has longer recovery post workout, and gives better cardio gains/fat loss. Second is that cardio can involve more than just running/biking to include calisthenics and weight lifting high reps at 40% your 1rm. The trick is gauge what movements/reps are the equivalent to running 5m, 10m, 20m, etc. then create a circuit for an intense interval of cardio.
Where have you gone? I hope everything is ok?
He seems like a busy guy, is all.
Weight training is fun for me, Cardio is not fun. I’m trying to force myself to do more cardio. Great info Sean!
Find a form of cardio that is fun. Boxing, climbing, cycling, swimming, parkour, calisthenics GPP, jump rope
@@MonkeyBarsEveryday I will. Thanks!
I'm 63 and only lift weights. I live next to a 50 mile rails to trails and I hate walking, running and riding a bike. I find all 3 boring. But I go outside on my concrete patio in Central Florida year around and lift 5 days a week with extra abs and legs on Saturday. It wasn't until I stopped eating sweets last year before I lost 30 pounds.
@@MonkeyBarsEveryday Boxing is the only form of cardio that would interest me and I think I'll look into getting a a bag and some gloves.
@@musicman7297 I’m also 63. Right on man! I’ll try to work in cardio and more leg work. My weakness is ice cream 🍦.
I like cardio. It lets me relax while also improving cardiovascular health. In addition to weight training and diet i also watched the entirety of Stargate SG-1 and Atlantis on my stationary bike - it took a while as there are over 300 episodes. I trained HIIT style - pedaled on full blast for as long as i could, then slower until i caught my breath. Repeat for the duration of an episode. I dropped 25 kilos, got very slightly visible abs, but most importantly my endurance improved a lot.
Ah, I see your a man of culture as well
This right here is a comment I cab relate too! Love it
Atlantis is so good, I still think about the space battles to this day
Clear, concise, factual and well presented..as usual. Thanks!
Today I tried sprinting a bit after months. I've not skipped one day of the gym for that matter of time. My heart went wild and my head felt light. My friends do incorporate 15-20 mins of high intensity cardio 2-3 times a week. That's it. I'll do it on Wednesday and Saturday mornings from now on
I do cardio and I feel nausea
@@r011ing_thunder6 i felt similar lol.
@@ashu9757 I felt the same way after a break from cardio, but once you get used to it, you feel good after cardio. Also, if you haven't done cardio for a while, something like sprints would probably be a little too much a little to soon.
@@jessesutinen7871 I've been doing walking and cycling all along. Cycling almost everyday but looks like my body just uninstalled the sprinting drivers
You’ll feel lightheaded forsure after taking a long break, then going straight into sprints. Build up ur stamina first.
Where is he?
I guess it depends how much fat you’re trying to lose, I lost 80 pounds in 1 year by cutting calories, walking or riding everyday, That’s literally all I did and it just fell off, but now 5 years later I mainly do resistance training and a bit of cardio, which seems to keep the weight off very effectively
I agree. I was a fat bastard at 330 and 5 foot 7. I started with weights and dropped weight fast. I was lifting heavy and losing weight. I got to 260 quick and was benching 350. I also gained a mother fucker of an appetite. I was in the gym for 2 hour+ sessions doing full body 4x a week but I also was eating 5000+ calories. My strength continued to increase while my weight was unchanged.
Switched to cardio and 3 months later, I’m at 209. I run a 5K 7 days a week. I lost some of that strength but still being over weight and cardio is burning a ton of calories. My average daily calorie burn is 1000. That is down from 2400 for 6 straight months but I was eating a ton. I burn less but I also eat less. Now on 3000 calories a day of quality food along with 7x day exercise im losing 2 pounds a week. Also on the Apple Watch. I use an ultra. The calories may not be perfect but the most important thing is that it’s consistent. I progressive overload my cardio just like I did my weights. I think it’s great.
Agree. I rather skip the slice of pizza than ride a bike for 30 minutes or more. However I think cardio is important for heart health.
If you’re committed to fat loss diet, eating pizza wouldn’t be a thought, however eating more fruits and other low calorie foods may still happen. Cardio can help with reduction in appetite and the time spent doing cardio is time spent not eating anything
@@jasonrios3120 cardio makes you inadvertently eat more thats why the casual cyclists you see on the road arent walking skeletons and doing cardio as a way to distance yourself from food for the time being doesnt work because you arent doing cardio for the majority of the day
One slice of pizza isn’t going to do any harm, bud. Stop the nonsense. You could eat an entire pizza over the course of three days and you almost certainly wouldn’t gain any weight. As long as you dont do that every week and eat healthy 80-85% of the time, you’re fine. Stop obsessing over calorie intake.
@@jasonrios3120 What are you talking about? First of all, eating pizza once jn a while won’t effect fat loss in any way whatsoever. A slice of pizza is probably 300 calories and it takes a calorie surplus of 3500 to even gain 1 pound, so an extra 300 or even 1,000 calories on a single day will do nothing to make anyone gain weight.
Second, cardio increases appetite, it doesn’t not reduce it. I thought this was common knowledge.
“Time spent doing cardio is time not eating anything” has to be one of the most asinine sentences I’ve ever read. Congratulations.
The editing has gotten incredible Sean! And solid advice as always!
SEAN WHERE THE HELL HAVE YOU BEEN ?!?!
As a beginner hamplanet fatty, I needed to focus cardio almost entirely for my first month of working out because I was getting gassed out before ever even getting close to muscular failure. Now I can do light cardio warm ups and my rest between sets keeps shrinking from 5 minutes down to about 3, and I'm really feeling it when I do weight training now. That oxygen reaching my muscles and my breathing has helped tremendously.
Try shadow boxing.
Will improve your cardio immensly.
Plus its great shoulder and back workout too
That's great advice for real bigginers most people assume they're athletic enough to just start being a gym bro,lol
@@imma5761 I agree. Also, if you learn how to shoeshine, you can incorporate that into the shadowboxing for an ab workout too.
But I suggest asking a boxer or boxing coach how to shoeshine. Not for any fighting reason, but just to make sure you don't injure yourself. It's easy to pull something if your hands and feet aren't synchronized.
Great editing Sean!
I always love how you get straight to the point!
My friend, I enjoy the fact that you get right to the point when it comes to sharing your information. Thank you...
I have found that multiple brisk walks a week, from 20-30 min, have been enough to help me take my fat loss to a pretty effective level. On top of a caloric deficit and pretty intense weight training, of course. I think this strikes a good balance between getting that extra activity in but not going so hard that it's ramping up my appetite to compensate.
Sorry to hijack your most recent video to post an unrelated message but I just wanted to say thank you for all your videos, they have really helped over the past few months to not only get my physical health back on track but also my mental health too, especially when it comes down to figuring out what results I'm really looking for from working out. The positive and realistic way you address things have really helped me balance wants and needs, in a much more beneficial fashion than just thinking whatever choice I make is a compromise to what I considered my goals were, instead I am now in a better place mentally, working out for the right (at least more healthy) reasons and you have just generally made me feel more comfortable about my progression and where I am now in terms of my weight. It at least doesn't feel so scary or detrimental anymore and things seem more achievable. Again, thank you for taking the time out of your life to help random people online, I'm sorry about waffling so much and I really hope you are doing well.
Purely excellent content as always. Thank you Sean
Here since 100k subs! Miss your longer content, as much as I love the shorts!.
When it comes to my most successful fat loss phases I find that I can not lose 1lb a week without increasing my cardio. During fat loss I just up my steps to 15000 and then hit 2-3 steady state 30 minute runs after dinner so that I shower and bed meaning I'm less likely to compensation eat!
Sean, You are one of the only influencers that I agree with 100% of the time. You have helped me not only achieve my goals... but surpass them... and I'm still making consistent progress through following your content. Thank you.
Bro your timing is awesome
I was just struggling to go for a walk 😭
This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
This guy legit. Offering free training and nutrition plans! You're the GOAT bro!!! Keep doing what you do. You help a lot of newbie's here like me. Thank you!
Yeah he is one of the good ones. Jeff Nippard and James Linker are solid too.
The quality of your videos and the way you present fitness information is A++
+
Hi, first I want to say that I have watched a few of your videos and I am so appreciating the honesty, depth and forthrightness you present these topics with. I am learning a lot and I subbed instantly.
Second, it actually turns out that I found your channel by looking up a certain nutrition question on YT. I had remembered seeing your name before, and it turns out that I had, back in 2007 or 2008 when I was 14 and first starting to go to the gym without a single clue and looking up workout advice online. I remember seeing a webpage of your's back then. Cool to see you have stuck with fitness coaching and instruction for this long, and it really shows in how well you know your stuff and how committed you are to helping others achieve their fitness goals. Keep doing what you're doing. Thanks.
CONGRATS TO 1 MIL💥💥🔥🔥
Good point about the consistent cardio from other hobbies thing. Because as a bjj guy, if someone is training that 4 times a week, it is going to have a big effect on their caloric budget. But there’s other considerations that come with that too, as far as getting swole, or not getting underweight, or people having a increase in perceived appetite and binge eating.
But those are all separate conversations.
I love your videos and feel like I’m learning so much. I track my calories on an app now and was shocked at how easy it was to go over my caloric goals with foods I thought were low in calories or were “free” as they were fruit or veg. I’ve since dropped my routine of 1 hour of cardio five times a week to 30 minutes (kept some because I do like that it’s had a positive impact on my heart health and blood pressure) and use the other 30-40 minutes weight training.
I love you Sean! Thank you for the upload !!! You are very treasured in the fitness community
HAPPY 1 MILLION SEAN!
As always, you should be doing everything! A combination of weightlifting, cardio, and dieting will give you the best results.
That’s what makes people quit. The best results come from what gives you the best results. Meaning what you’re willing to do and keep up with. Cardio is 100% unnecessary if you know how to eat.
@@DC-wo2yb maybe the best results for losing weight, but not the best results for actual health...
@@DC-wo2yb Ok man, good luck being lean with a resting heart rate of 70-100 per minute
my maintenance is higher when I do cardio, if I don't I have to go way lower in cals to lose weight.
@@toiletseat777 no one said anything bout health
This is something I realized as I was googling how many calories are burned doing different cardio exercises. You are making a great point.
I appreciate the custom fitness plan mate thank you for your time and effort
I do lose some weight on the run, but not as fast as I hope to be. After doing for so long, I now make running mainly for breath control and keeping the heart strong. Also it's been a really great stress reliever and a great motivator towards other workouts and my everyday routine. The hard part about doing cardio is resisting going to the fast food joints that's all outside of the gym because I do get pretty hungry after a run.
My main reason to do cardio is exactly that, cardio activity, give your heart exercise to reduce the risk of developing hypertrophic cardiopaty
Found your page since I started working again. Most authentic information about working out on the internet. Thank you!
Love your preworkout!!! Wish you made a Caffeine Free One!!!
My problem when it comes to this topic is that I much prefer running outside to a weight lifting session any day. Running is fun and makes me feel so good but I never look forward resistance training 😩
I am more motivated and excited on running days 😂❤
yeah, it’s much fun after being stuck indoors.
go uphill/downhill & do hiit when you feel like it. & pump when you crave a pump.
@@xeropunt5749 yes I love hill sprints! In my neighborhood we have a huge hill and I make it a goal to go a little farther or faster each time. I still do resistance training but only bc I know I have to in order to be a better athlete 🙄😂
@@hoohoo431 I don’t have a gym either just weights and bands at home for now. I feel you!! I get runners high so I’m always chasing that feeling and it helps haha
I hate running/cardio. I would rather be shot in the face than do 30min on the treadmill..
@@hoohoo431
I can tell you lethargy sucks. so you have to (figuratively) run from what’s waiting for you...regret.
1. studies show people feel better after exercise than they had predicted.
2. exercise’s effects for you is the equivalent of quitting smoking a pack/day.
3. mood/memory/energy goes up.
Get 10k to 12k steps everyday.Thats it.
Congrats on 1 mil!
Great vid. When i started training i noticed the calorie counter on the cardio equipment i used seemed pathetic, i almost didn't buy it but it's true, your body is pretty efficient and even though i still do my cardio it definitely isnt my primary weight loss weapon. Calorie counting + self discipline are the number one way to get it done. Stay strong fam you got this.
Where you been Sean?
Da king is back baby
All good info and true so far as I know. But it’s a shame so many people don’t want to hear it. Keep up the great work Sean.
Great video, thanks Sean
No new videos?
100% agree with the idea of finding what you enjoy to do it more regularly! Its one of the reasons that when someone has always struggled going to the gym, I tend to recommend alternatives like intramural sports or rock climbing/bouldering. They are way more fun activities to get into and also adds a social element to help boost the interest in them. Activity is activity!
But the "doing what you like" idea is really great for the gym as well. If you are just doing what you were told to do and hate your whole routine, its harder to go and do them. If you find exercises you like, and include them in your warmup of every gym session, you'll be more excited to start every gym day. Thats why I recommend people always save one slot in their routine to try something new at the gym, because you might find something you hate (in which case oh well, its just the one time), but you also might find something you love and want to include more regularly!
It also made me realize that I'm a masochist considering my favourites that ended up as a good chunk of my warm-up are pull ups, jacob's ladder, and max resistance rope pull
Huge advocate for doing activities you like! That's me with figure skating. Picked it up at the ripe old age of 20 and have been doing it for 4 years now, it was the catalyst for my health and fitness journey and what keeps me going 🥰
Thanks Sean. Great video
Most well rounded commentary on this topic out there!
I've done a few types of HIIT over the years and I thoroughly enjoyed them. My first one was primarily cardio-kickboxing and some body weight exercises at the end. I would end the workout drenched in sweat and I gave in to hunger that negated its benefits. More recently, I used to go to Orange Theory Fitness, but I had a better diet. Now I have a rowing machine at home for cardio and then I go to a gym to use weights. I like that I feel my muscles being worked more on rowers than running on a treadmill or using an elliptical. I generally row until my Polar app claims I burn at least 700 calories. I'm seeing results in the mirror, how my clothes fit, and on the scale.
I can fast, just didn’t want to feel weak, then I found about electrolytes & it’s role in keeping up blood pressure/volume(?). Hunger does go away, it’s lack of electrolytes that make you fatigued.
4tbs. magnesium (epsom salts or equivalent)
4tbs. salt (himalayan)
8tbs. potassium chloride
8tbs. baking soda (non-double acting & non-aluminum)
1/2-1 tsp/glass of water.
tea & coffee catechins also feed intestinal flora
Thanks for your plan Sean I used it as a starting point back in February and now I am down 50lbs.
New sub. Great video, thank you for your time.
Spot on! I’ll do some low impact bike and treadmill walking cardio on my two off gym days as long as it doesn’t follow leg day.
53 at 5-11 and 194 w/12.5% body fat. Works for me and keep up the great content Sean!
This is pathetic, you shouldn’t be scared to push your heart.
@@Wonderkid44 listen douche…I can still run a sub 5:00 mile at 53…not a 4:16 while training in college but am just fine. Lol. On some of my drop sets I get my heart rate to 152-170 without issue and average weight workout heart rate average of 128-135 for an hour and a half workout. Oh…and no gear for me.
@@josephbeyer362 joseph watch your mouth when you talking to me son! But thats good going, keep running harder than last time
Can you please make a video on whether training with resistance bands only builds muscle or not? Thx Sean, I always refer to your channel whenever I have any doubt!
hey Sean, thanks for all your content, I'm learning a lot from you on strenght training! i do however want to bring up "a standard 30-40 minute cardio workout". Too many people call using cardio training equipement a cardio training.. it actually revolves around using a heart rate moniter and training schedules based on heart rates.. hence the name :) I've learned that in actual cardio training the warm up should be around 30 minutes so that "standard" seems like pseudo cardio to me. After doing a proper warm up you can use actual cardio training schedules to effectively burn fat at the right heart rates (age depending). Just wanted to share this perspective since i dont see people talking about it. Cheers!
Thanks for this tips and i enjoyed it and lean more on this tips
I'm finding that my weight lifting is getting me out of puff now that I'm going quite heavy. I enjoy swimming and hoping that's gonna help.
I believe for anyone saying they don't enjoy resistance training/ weightlifting (and only enjoy cardio), it's something that gets built up. When I first started lifting, I never looked forward to it but as it became a habit I began to enjoy it and now it's honestly one of the best parts of my day. Picks me up after a hard day and is a great stress reliever. In my opinion, a great majority of the population won't enjoy it right off the bat but after a consistent while, chances are you will start to enjoy it. 🤝
Man I nead someone honest like Sean in other parts of my life not just Fitness.
Bro you're so close to 1million subs. I know you gotta be pumped haha. Thank you for putting so much great content out there.
Yo, @Sean, everything allright? 3 months not uploading or posting anyware! You good?
Hey love your content where did you go
Sean, you're the man, you give the kind of serious no bs content people need. you should write the program for high school PE.
Great and informative video!!! Love the background music!!! What's the titles of those tunes???
Find cardio that entertains you, but it should always be challenging!
Sex is the only cardio that I find entertaining. LOL 😂
@@musicman7297 same or sports when I was able to play those too before I had some knee issues sadly.
Power ropes have been helping me as well as 30 min of jumping jacks each night
Diet is king, but cardio is very important because it increases workload capacity, and the caloric burn a few times per week can honestly be very useful. Nixing 100-300 calories a few times per week is very helpful over the longer term.
Damn! A lot of useful information!
Any tips for leg days for tall people? 6’8 training to failure but on hack squats/ incline leg press I always feel myself pushing off my toes causing my feet to hurt. Love the video and honesty
I don't know about overrated, maybe by some. Personally, I'm probably smashing through 800+ calorie sessions 3-5x a week and I feel they make a substantial difference. I am ALSO on a big deficit but I'm convinced the cardio loses me well over a lb extra week.
Did you watch the video? He directly said if you're doing something high volume like 800+ 5x a week then yes you're going to definitely burn a lot of weight that way. Most people don't even hit close that. At all. For time investment purposes to lose weight cutting diet is far far superior. Do cardio anyway though it's good for you
Anyway, what happened to that guy? 🤔
You are spreading big facts brother
Thank You Sean for another great video keep up that great work and just realized my butt wasn’t subscribed but I got you 🙌
I am curious about why there is always talk about progressive overload for weight training, but it is not mentioned w/r/t cardio. I follow the point of this video - how to think about using cardio in a weight loss program. The way I come out is that I can keep my 3 times a week Peloton rides - working toward higher output and improving my riding skills and strength as it is and emphasize my weight training and diet to lose those extra pounds without losing muscle.
I think it's cause most people won't push super far on the boundaries of intensity in their cardio, it takes a lot more work than progressing in weight training imo.
I might be biased tho cause I have high blood pressure so I need to be relatively careful in cardio sessions
I do 20 mins of treadmil at a 13-15 incline at 3 miles before I start my other workouts. Ive definitely noticed an increase in my stam and even my calves have grown. We should all do it for our heart as its the only one we have ❤❤
This video is for fat loss lol
Could you make a video about how to improve endurance and cardio capacity in a gym for people with endurance outdoor hobbies?
It's quite challenging to train for cardio and emulate what a real climb demands in a commercial gym. Any tips, suggestions?
True, I only track the calories I take to me through food and not those I potentially loose. I feel if you keep those as two different things, watching your intake and watching that you regularly exercise then it burns fat very fast. This was rather obbious to me that this works for myself, but it's good to hear that this makes sense overall.
Cardio is basically my warm up but not the main exercise.
Cardio doesn't need to be sitting or standing on some machine where you're bored out of your mind. A one hour med/fast paced outdoor walk 3 times a week works wonders for your body and especially your mind. It's super easy to recover from too.
A lot of people are bored so easily. Suck up the boredem... it's not so bad.
If you’re bored then make the workout more intense, can’t be bored when you feel like you’re dying
@@daves9355 sadly people are losing the ability to simply be with themselves and allow themselves the opportunity to simply ponder and contemplate. This is something humans need to do to stay mentally fit.
I walk 6 km every evening. It's boring af buddy. I've been doing it for a year now and it never gets any interesting. I do it because I have to otherwise I won't lose weight, simple weightlifting doesn't help me lose weight fast enough so I walk that long but I'd be lying if I told you I like doing that. It's super boring.
@@DantesInferno96why dont you jog
Come back to UA-cam
i just started doing some more focused fitness at the gym as of late, 3 hours 3 times a week, where i start with a warmup on the stationary bike for 20 minutes, where i then go do a lot of overall training for both arms, legs, core for a good hour and a half, then back on the bike for another 10 minutes, to then go back to more overall training til my session if fully over, i have adjusted a lot in my eating habits as well, and i am starting to see a good amount of results, i was 300 pounds when i started, and i am starting to see muscle toning slowly appear, it feels awesome to finally have the mindset to go to the gym after being in a depression for a while, and i'll definitely take your tips into consideration.
Been following you for a while on here and didn’t realize you had a main channel 😂automatic sub
What's interesting to me is that many people think of cardio when they think fat loss, but they don't think of weight training. Lean muscle mass has a huge effect on your basal metabolic rate. So not only are you burning calories during the exercise itself, you are also increasing the amount of calories you burn by simply existing.
Sean where tf did you go. Come back you hunk
I love Sean's work. And Sean lol.
I absolutely love your video Sean, and I have been subscribing for a while. Can you make a video about how to gain more weight and how difficult is it to gain weight compared to losing weight?
I'm a lifelong athlete who became disabled after being hit by a car. My main thing is cycling. Until a year and a half ago, I never joined a gym, always did sports.
Just plain numbers:
On a stationary bike, one hour burns maybe 400 calories. If you eat two snacks you already accomplished less than nothing, but it's good for aerobic health if you're otherwise not a very active person. Just make sure to do it at a level hard enough that you're heart rate stays fairly high.
On a typical bicycle at a modest pace, one hour you will burn about 500 calories, because there's more involved in riding a bicycle in real life.
But actual cycling, I burn about 1000 calories per hour. In fact you can't consume enough calories fast enough to keep up. You can join your local cycling club for free, and they have rides for every level of rider; you do not need to be super fit with expensive gear to join a club ride--though typically helmets are required. It's very social and fun.
I'll say this for the gym though; I've been in superhuman shape before. I was a competitive full contact Chinese martial arts fighter for several years, did wrestling in junior high and high school, cross country running, all that. The gym revived the muscles I haven't used in years. I'm still not very hip about going to the gym, it's not really an 'activity' in my book, but I certainly love the results. Fat loss certainly isn't one of those results.
Pro cyclists in the Tour de France consume over 10,000 calories per day, and yet by the end of this month long race, these already lean athletes lose an average of eight pounds.
You have to be active to lose fat unless you're going to be on a very strict diet, and if you're into that then fine, rock on, but me, I like to eat, love beer, I make my own pasta sauce, lots of carbs--which is great for cycling, running, mountain climbing, and endurance sport. Given this fact, I'm certainly not burning much fat at the gym, so I have to do some other activity to manage my weight.
Cyclists often say, "Eat to ride, ride to eat."
There's another reason: The body adapts to cardio by becoming more efficient at it, and you actually end up burning less calories for the same amount of exercise as your movements and breathing improve. You have to apply the same kind of 'progressive overload' to cardio as you would with weight training in order to continue seeing benefits, like running for longer or faster, or switching from swimming to cycling.
No bro, just no😂 lmao
@@lolxyzed8004 Can you actually give explanation, bro? Yes, bro?
@@zacharyshort384 your body doesn't automatically adopt to the exercises and burn lesser calories, ofcourse you're lungs improve and you might feel less tired, but that does not mean you're burning lesser calories.
More tired ≠ more calories burnt
@@lolxyzed8004 No one said anything about automatic, and the operative word here is 'adapt', which implies changes over time.
I'm not advocating for the OP as I don't have a strong position here, but it makes sense that your body becomes more efficient if you're jogging the same route at the same pace [not progressively overloading, basically]. Your lungs improve but so does every muscle involved in jogging or said cardio exercise. It becomes easier, so you have to quicken the pace or jog further distance, right? If you don't progress it and stick with the same routine, it's not as of an intense demand on the body and surely that translates to less calories spent during the exercise.
I'm just repeating the OP... the question is why would the same progressive overload principles not apply to cardio-based exercises?
@@zacharyshort384I don't think you understand my point, buddy.
As you mentioned, your body adopts doing cardio, henceforth decreasing the toll on your body, for your muscles and lungs improve, but you do know that, your body still has to move same amount of distance or movements or whatever kind of cardio you are doing right?
Your body would have to spend same amount of fuel everytime you do same type of workout.
Let's take an example ,
You are curling 25lbs when you first start working out and it's difficult for you to lift that much, after a few weeks or months of training, you start to feel that 25lbs isn't that hard, why do you think that happened? Was it because your body adopted to the workout and burnt lesser calories? Or was it so that your muscles grew stronger than before?
Ofcourse it's because your muscles grew stronger. Why do you think many people like Greg doucette promote cardio, it's solely because of the advantage of your body adopting to the workouts, you burn same amount of calories with ease, it just feels easy AND you're burning same amount of calories every single time. I hope you understand what I'm tryna say, buddy.
Where you from btw?
Sean your so close to getting 1mil subsribers i hope it happens🎉
I'll get to my experience with cardio and fat loss I had this year! I just wanted to put this out today in gratitude for Sean's work first: I had a serious spine surgery years ago and couldn't do much physically for a long time. I decided to give it a go this year. I was 210lbs (6ft tall) in early spring and started working out and dieting. Soon after, I found this channel and relied heavily on advice from Sean. I remember week 1 I hurt myself trying to do 20 pushups. I definitely did not complete 20 pushups (not even close). I had not been going to the gym or working out for ~9 years. It's fall, I'm 175lbs, and SO much stronger/healthier. I lost a lot of fat and gained muscle because of the science based and patient approach I picked up here. I thought cardio was the answer to losing fat and I did lots of cardio because I enjoy running. Dieting with proper vitamin, protein, and calorie intake was much more effective once I tried it out. I still love cardio and run a fast mile after every workout but that's just me. Personally, I think weaving in cardio helps me with weight training, I just don't sacrifice the lift for the run. I guess I was just so excited because I started by hurting myself with pushups and today I did a set of 6 reps with 185lbs on the bench:) Thanks, Sean!
I run 4 miles three days a week for around a loss of 1500 calories, and it honestly is somewhat depressing to see my weight hover around the 166-162 lb range for months upon months (I’m 5’7”, somewhat muscular). I don’t eat optimally sure, but I still watch what I eat and I’m already on a mini-diet. Hopefully this video can help, because with my schedule, I don’t think running longer is an option. Diet is the only other option to modify and I shouldn’t have to sacrifice every non-healthy food that I eat (I am capable of it for sure and I will resort to it if all else fails).
Sacrifcing your favoured food is going too far imo, just cut down the amount a little, 10-20%, thats less calories without changing your diet.
I run 75Mins 6/7 - and 4 times a week into the gym for 90Mins and its really blitzkrieging through everything that its almost cardio aswell, ontop of all that i watch what i eat and have more proteine then carbs or fat- my weight 190LBS for a few months... i just keep doing it though , i come up with at least a 4K calorie def per week, sometimes the body just doesnt change its weight but my pictures still show various changes like lovehandles, manboobs, shoulder widenesss, i come from 205LBS- 215LBS for years and its been a yoyo journey for a decade... Now i'm really going on and persisting for over a year. Just realising its fucking hard to get shredded, build muscle, look good ... its just fucking hard and its fucking hard for a very long time and might never be easy but we'll see i'm determined to finally unwrap the sixpack this summer as i got a big headstart cuz i didnt quit for over a year, it really can take up to 3 years of being consistant i think and it can take 2 months to destroy it all again hahaha
Running is great for your overall health, just understand it does not help you lose weight. It's that simple.
Guess what shit food is gonna make you look like shit. Only eat shit if you want to gain serios weight. Whole foods with AT LEAST 30% of your calories coming from protein is the way to go. Rest can be filled in with carbs and fats. Preferably komplex carbs cause they keep you powerfull throughout the day. Use fats if you need more calories cause they are twice as calorie dense as carbs.
You should still eat things you enjoy eating or else you're probably not gonna stick to the diet
Just what u would expect from sean. Provides the hoghest quality videos
Hope you are doing well!
Hi Sir, can you please make a video on cable chest flys and their angles for upper, lower, and middle chests and also some good exercises for lower chest since I think that I am not targeting my lower chest efficiently.
ohhh boy cant wait for greg screaming about this and then promoting like 4 times his g02 max on a 12 mins vid
Has he posted anything in the last several months? He ok?
Hey, Sean! You are the only fitness UA-camr I'm subscribed to, because you are the best!
I wanted to ask you to make a video about combining gym and swimming. I train 3 times a week in a gym and 3 times a week in a swimming pool. Been doing at 2 years and feeling just great. However, that's the combo I don't see anyone else doing which seems weird to me.
Would be great to hear you about it.
Where are you ? We love your motivation.