Hope you guys enjoyed this one! See below for links to all the studies referenced in the video 👇! CONSTRAINED ENERGY MODEL www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/ pubmed.ncbi.nlm.nih.gov/34519717/ EFFECT ON CARDIO INTENSITY ON FAT LOSS www.ncbi.nlm.nih.gov/pmc/articles/PMC8619923/ HIGH AMOUNTS OF CARDIO LEAD TO FAT LOSS pubmed.ncbi.nlm.nih.gov/10896648/ MOST EFFECTIVE FAT LOSS METHODS www.sciencedirect.com/science/article/pii/S2161831323002867 BENEFITS OF CARDIO AFTER A DIET pubmed.ncbi.nlm.nih.gov/31095083/ pubmed.ncbi.nlm.nih.gov/35247352/ pubmed.ncbi.nlm.nih.gov/33105387/
In my own testimony, this information is 100% Accurate. I have lost 70 pounds doing cardio + strength training + low diet. Thanks for putting this together scientifically
Thanks for motivating us so we're effective🖖The term people need is 'NEAT' so clean, mow your lawn, sweep your garage, use the stairs, time in nature, sort/remove storage, surprisingly even studying without screens(120+ calories), using your brain, singing, fidgeting & yes of course walk
Start: Diet: Calorie deficit 4 days weight training 7 days 7.000 steps (walking) 3 days cardio sessions of 20 minutes with low fatigue (minimal impact / perpetual concentric motions like elliptical or bike) Evolution to: Diet: Calorie deficit 4 days weight training 7 days 10.000 steps (walking) 5 days cardio sessions of 30 minutes with low fatigue (minimal impact / perpetual concentric motions like elliptical or bike) Be consistent and disciplined, do not push too hard or too fast.
@@Blinkers2007GameDev Eating less while just walking 7k or 10k will also make a calorie deficit. I can tell because I lost 9kg in two months just doing that, no cardio. Cardio will only help make the deficit larger. But as you say, consistency is the key. The amount of deficit does not have to be huge, just keep a consistent deficit each and every day to lose weight.
0:00: 💪 Cardio is not as effective for fat loss as most people think, according to research. 0:48: Cardio burns calories, but the body may compensate by reducing energy expenditure throughout the day. 3:14: 🏃 Cardio alone is not very effective for fat loss, but combining it with other methods can be more effective. 3:46: A recent meta-analysis ranked combinations of cardio with other methods as the most effective fat loss protocols. 5:56: 💪 Cardio and daily step count are important for achieving a lean physique and maintaining progress during dieting. 6:03: Daily step count was emphasized as part of their overall cardio plan. 6:37: Maintaining movement through steps helps prevent lethargy and supports diet and exercise modifications. 9:03: 📚 The video discusses the use of cardio for fat loss and the importance of considering the least invasive option. 9:38: Choosing cardio exercises with minimal impact, such as elliptical or bike, can help reduce fatigue. 11:57: 💪 Maintaining cardio after a weight loss phase can prevent weight regain. 12:09: Stopping cardio abruptly after a diet is a common mistake that can lead to weight regain. 12:34: Keeping a certain amount of activity going can help prevent weight regain after a weight loss phase. Recap by Tammy AI
@adellstewart2274 I think more than anything. It is a balance of everything your food intake your workout and sleep im trying to lose weight then gain muscle mass, but that's me.
I agree with the lack of energy after a cardio session. I used to do cardio right after lifting, but have found it more beneficial for me if I broke it into two sections especially since I choose to run for cardio. Best time for me is right before bed. I feel fatigue enough that I want to sleep, I don’t have to worry about over eating bc I already ate by that point, and the hunger doesn’t keep me awake at night. When I wake up I have my breakfast and water and never find myself over eating.
Everyone developes own hacks. In the evenings I prefer to do cardio (football, running) before on empty stomach (after very light lunch few hours before) and then eat lean protein (like chicken) and some carbs. Very nourishing after intensive cardio. Also making sure I am not overeating that meal, but I also don't skimp. Next morning sometimes I would skip breakfast or eat light. That really works for me.
I lost most of my weight because the treadmill. I’ll run for 3 mins, walk 1 min, and repeat for one hour. Afterwards 30 mins of weight training. I was 216 and in 3 months I was 165 . Don’t let “experts” fool you. Cardio is key 👍
Is walking in the outdoors, 5-6 miles considered cardio? Or only what one does on the treadmills/ellipticals/stair masters, gym machines basically? I am confused, because to me, walking outdoors is also cardio, I need some genuine advice, because I work my ass every day walking 5-6 miles 😄
Yep same. I went from 250lbs to about 160 in a year. What I did was 3 hours of cardio 5 days a week. Just put on a podcast and mostly walked or jogged. It was boring but got the job done.
@@sanjam11 walking that distance isn’t bad at all. Also It’s all about the calories you burn . Just keep in mind that exercise is best after you had your meals, breakfast lunch or dinner. Try to maintain a good health diet tho. Even if you do walk those miles, it still depends on your diet.
@@wl9742 I am just showing respect and been grateful. I have struggled my whole life with weight loss and to have someone explain it the way he does is very helpful. No need to come and bash my comment
This video is cool and all, but it really just restates stuff we've already known for decades: eat less, move more. I remember hearing as a kid (in the 90s) that we've observed that lifestlyes that incorporate more movement (e.g. relying less on automobiles, and more on walking/biking/etc; or having a job that requires more movement than a desk job; etc) lead to people being leaner, even if their diet sucks. So that's the key, it seems: eat less (but still enough), and move more (or - eat the same amount, move more, and life some weights heh)
As a teacher, 10k steps a day minimum is normal for me which is pretty encouraging. I've started intermittent fasting + working out and I've dropped in 30 days from 116kilos to 103. Pretty incredible. Super proud of myself, I've always had a hard time losing weight but mentality is key. Hunger is easily suppressed by chugging a lot of water. Keep it up all of you who are trying to improve health, body and mind!
On average, a person's stride is about 0.75 meters, which means that 1,000 steps would be approximately 750 meters or 0.75 kilometers. Keep in mind that this is an estimate and individual differences in stride length can affect the distance covered in 1,000 steps.@@gabriellemos3452
@@gabriellemos3452 On average, a person's stride is about 0.75 meters, which means that 1,000 steps would be approximately 750 meters or 0.75 kilometers. Keep in mind that this is an estimate and individual differences in stride length can affect the distance covered in 1,000 steps.
This is the best video I've ever seen about losing fat. People always say that to lose weight, you have to workout everyday but that's not the case. I'm glad that there's people out there like you that help us to better understand the concept of losing weight.
I did 25 mins 300 cal loss cardio plus weight training as a beginner. In a month with moderate food control and good amount of protien I felt a change. Lost 3 kilos. Result comes with descipline.
This is exactly what i’m following. 7k steps a day, including 30 mins of cardio, moderate diet and 30 mins of moderate resistance training. It’s only been a couple days so I hope to see some good results in the next few weeks
Thank you so much for this video… When I did only cardio ( dance, elliptical, running, walking) with diet, I lost so much weight like 15 kilos in 2 months.. But I could never keep that up and was never really feeling strong! Gained all the weight eventually! So this time I did just doing 2 hours strength training only and diet! I was losing kilos dead slow!!!! I lost just 3 kilos( that’s mostly water weight) in one month. But I was feeling stronger and looking better but got impatient with the numbers! Gave up and started eating tons of food with no activity, not even walking!! Crazily I didn’t gained back all that weight so easily, it took days for my body to gain back! Which is very unusual for me. I felt weight bounced back dead slowly compared to the weight lost with cardio! So I was thinking of including both strength and cardio expecting faster results and to strengthen myself This video is everything I needed❤❤❤
after two decades of being mostly overweight and accdicted to food (not as any kind of coping mechanism, just for the sheer hedonistic pleasure) and burts of "diets" to get a few pounds off (just to regain them and then some immediately after) I switched strategy. I swore I would never diet again, but became someone else, who lives differently with a different relationship to food and exercise. I started off very small with resistance training 1x a week and over months and months I ramped things up, increased training frequency, added cardio, adapted my food intake and tried to balance it all out. Now I just feel like this is the way I live, rather than "being on a diet". I used to DREAD going to the gym, now I am kinda looking forward to it, embracing the burns and sweats. People hardly recognize me anymore, I have not been in this state of fitness since I was 16.
Glad I stumbled into the solution. I've lost 45lbs since January using a combined diet focused on more protein diet (within a 16/8 fasting window) AND increased my cardio from 30 minutes 3x a week to 45 minutes 5-6 days a week. Worked for me and glad to see it validated in some way.
This make sense for me personally. I started working out in the last couple of months, really taking it seriously. However, I was so exhausted everyday, to the point that i couldnt even do fun things. I worked out 3-4 times a week, strenght training and 1 day of cardio. I recently got a smart watch to count my steps and found out that on average i would be in the 13-17k steps a day. Four days a week, i was doing way more than i thought. I didnt do a cardio day this week and just concetrated in lifting and eating alright. I feel so much better cuz i didnt burn myself out.
This sounds so similar to how my circumstances is kind of crazy, almost the same exact story, except I'm considering adding 1 day of cardio in to break the plataeu I'm in. Should I just adjust my schedule to add an extra day of weight training?
This video is clearly aimed at bodybuilding rather than general health. Consistent moderate cardio is extremely important for health and longevity. People that do consistent cardio have a drastically lower lifetime risk of many cancers, dementia, diabetes, and cardiovascular disease. I wish you had addressed some of that in addition to just getting lean to hit a target body fat %.
At the start of the video he mentions some benefits of Cardio outside of weight loss. Also, he literally said in the end that you should not just do cardio just for fat loss but also for health and generall well being. Of course he won't go in depth into the points mentioned above because the headline literally mentions that this video is explicitly about the link between fatloss and cardio.
I dropped 100 lbs running 3 miles a day and lifting. At first it took an hour to run. I made 6 week full body schedules that had one main area of focus (arms, abs, legs) and would pick which schedule based on the results from the 6 weeks before. I can’t lift without cardio and vice versa. Lifting burned the fat and cardio controlled my appetite. My problem was not changing my diet also and eventually my body felt horrible because it felt like I just couldn’t recover. Can’t wait to be in control of my diet.
🎯 Key points for quick navigation: 00:05 *🏃♂️ Cardio is beneficial for heart health, but it's not as effective for fat loss as many people believe.* 13:24 *📉 The "constrained energy model" suggests that as you burn more calories through cardio, your body compensates by reducing other energy expenditures.* 26:05 *🍔 Diet compensation (eating more after cardio) can negate the calorie burn from exercise.* 01:09:10 *🔍 Studies show that cardio alone, without diet changes, leads to only partial fat loss.* 02:46:01 *🏋️♂️ High-intensity cardio and moderate-intensity aerobic exercises yield similar fat loss results.* 03:44:20 *🥗 Combining diet with cardio is more effective for fat loss than cardio alone.* 04:25:10 *🍴 It’s easier to eat 500 fewer calories than to burn 500 calories through cardio every day.* 04:52:30 *🚶♂️ Daily steps (7,000) combined with diet and weight training can lead to fat loss without intense cardio.* 05:06:45 *💪 Professional bodybuilders may use cardio, but diet is the primary tool for fat loss.* 06:02:30 *🏃♀️ Increased steps (e.g., 10,000 steps/day) complement fat loss efforts.* 07:11:00 *⚖️ Smaller athletes and women may require more cardio to get lean, but lifestyle and goals influence the amount.* 09:02:15 *🔄 When progress stalls, increasing cardio or decreasing calories can help continue fat loss.* 10:11:25 *🏋️♂️ Resistance training is crucial during fat loss to preserve muscle and maximize fat burning.* 10:39:10 *✨ A balanced approach of diet, weight training, and cardio is most effective for fat loss.* 11:06:45 *🏃♂️ Start with 7,000 steps per day, and consider adding 2-3 short cardio sessions to speed up fat loss.* 12:03:00 *⚠️ Avoid stopping cardio abruptly after a diet phase to prevent weight regain.* 13:13:00 *🏃♀️ 7,000-9,000 steps per day is ideal to prevent weight regain after fat loss.* 13:54:30 *🌟 Cardio isn't just for fat loss-it's essential for overall health and well-being.* Made with HARPA AI
🎯 Key Takeaways for quick navigation: 00:00 🤯 Cardio's Role in Fat Loss - Differing opinions on the necessity of cardio for fat loss, - Expert consultations reveal cardio's limited effectiveness for fat loss as commonly practiced, - The body compensates for burned calories, making expected results elusive. 00:26 ❤️ Cardio's Health Benefits - Cardio promotes heart health and longevity, - Despite health benefits, it's not as potent for fat loss as many think. 00:55 🔄 The Constrained Energy Model - Theory suggests body compensates for calories burned through cardio, - The body saves energy elsewhere, negating the benefits of the exercise. 01:23 📰 Media's Misinterpretation - News outlets exaggerate findings, hinting exercise is pointless for fat loss, - While exaggerated, compensation effect is real. 01:51 🏃♂️ HIIT vs. Moderate Cardio - Comparison between high-intensity training and moderate-intensity aerobic exercise, - No significant difference in fat loss between them. 02:58 ⏱️ Cardio Duration's Impact - Very high doses of cardio can lead to significant fat loss, - Requires an unrealistic amount of time and effort for most people. 03:40 🥗 Cardio's Role Alongside Diet - Combining exercise with proper diet is most effective, - Cardio should supplement a diet, not replace it. 04:10 🍔 Caloric Intake vs. Burn - It's easier to eat fewer calories than to burn them off, - Emphasizes the importance of diet control alongside exercise. 04:49 🏆 Pro Bodybuilders' Perspectives - Professional bodybuilders may not always rely on cardio, - Dieting for longer and eating less is sometimes preferred to doing cardio. 05:30 💡 The Benefits of Including Cardio - Incorporating cardio allows for a slightly higher calorie intake, - Can assist with recovery and active movement. 06:12 🚶♂️ Importance of Daily Step Count - Daily steps impact fat loss and overall fitness, - Body naturally becomes lazier as it gets leaner, reducing overall activity. 07:20 ⏳ Cardio Duration and Lifestyle - Amount of cardio varies with an individual's lifestyle and occupation, - Those with more active jobs might require less cardio. 08:16 📊 Cardio Frequency and Intensity - Around 10-12% body fat for men requires 4-5 days of cardio a week, - Duration varies between 30-45 minutes, with almost no exceptions. 08:43 💪 Integration of Cardio with Lifting - Going from zero cardio to frequent sessions is a gradual process, - Cardio is increased when fat loss stalls or progress plateaus. 09:10 🍽️ Balancing Cardio and Caloric Intake - When appetite is in check, a choice is made between cutting calories or adding cardio, - Cardio can help burn additional calories, negating the need to reduce food intake. 09:38 🚴♂️ Cardio Machine Preferences - Preference for low-impact machines like ellipticals and bikes, - The aim is to minimize fatigue and still progress in strength training. 10:04 🏋️♂️ Weight Training's Role in Fat Loss - Lifting weights gives a reason for the body to retain muscle and use fat for energy, - Resistance training combined with diet is highly effective for fat loss. 10:47 🚶♂️ Initial Cardio Recommendations - Begin with a baseline of 7,000 steps daily in conjunction with diet and weights, - Introduce 20-minute cardio sessions 2-3 times a week for accelerated results. 11:16 🔄 Cardio Variety and Consistency - Find different cardio activities to enjoy and recover well from, - Adapt by either consuming fewer calories or doing more cardio when hitting plateaus. 11:55 🚫 Common Cardio Mistakes - Avoid abruptly stopping cardio post-diet, - Cardio becomes even more critical after a diet to maintain results. 12:09 🧪 Fitness Science Insights - Maintaining some cardio activity prevents weight regain, - Cardio helps regulate hunger and slightly increases daily calorie burn. 12:50 📊 Activity Recommendations for Weight Maintenance - 150+ minutes of activity per week helps prevent weight regain, - Aim for 7-9 thousand steps daily to maximize benefits. 13:17 💡 Importance of Long-Term Activity Consistency - Prioritize activities that can be done consistently, - View cardio not just as a fat-loss tool, but for overall health and well-being. Made with HARPA AI
Me too. It's because of stress hormone cortisol, causing insulin resistance, causing getting fat. Vicious circle. Do low intensity cardio and eat no carbs/sugar.
More cardio I did, more stressed out and fatigued I felt. I literally felt like road kill. Meanwhile, weight lifting wasn’t nearly as fatiguing in a stressful way, it was energizing and relaxing afterwords.
Extremely useful. I hit plateau a few times and tried to get into HIIT but felt it was physically painful and not good in the long run. I like how you laid out a plan to get started and didn’t just negate cardio all together
I just transitioned from a desk job to retail. At the desk job, I would average about 7k steps on gym days which include low incline walking on the treadmill after the workout and about 3k on rest days. Now I average 18k steps on gym days and about 10k steps on rest days while at work. Excited to finally see progress lol
I really appreciate the amount of research and evidence you guys do for your research. I'm a medical student and they teach us to examine research studies carefully to learn how to consider research with an evidence-based medicine mindset. And the fact that you focus on meta-analysis articles is really great.
🎯 Key Takeaways for quick navigation: 00:00 🏃 *Cardio, while beneficial for heart health, isn't as effective for fat loss as commonly believed. The body might compensate for burned calories by reducing movement or increasing food intake, diminishing the impact of cardio on fat loss.* 02:58 🔄 *High-intensity and moderate-intensity cardio show no significant difference in fat loss compared to no exercise at all, as per a study comparing various cardio types.* 03:26 🏃♂️ *Performing very high amounts of cardio (e.g., 700 calories daily) can lead to significant fat loss without changing the diet, but it's an impractical approach for most individuals.* 04:10 🍔 *Combining exercise with a proper diet is more effective for fat loss than relying solely on cardio, as reducing calorie intake is easier than burning off the same amount through exercise.* 05:58 🚶 *Professional bodybuilders prioritize diet and minimal cardio for fat loss, with emphasis on daily step counts to complement their routines.* 08:28 🕒 *Recommendations for effective fat loss through cardio typically involve 4-5 days of cardio a week, ranging from 30 to 45 minutes, in addition to maintaining a higher step count.* 10:17 🏋️♂️ *Resistance training combined with diet is highly effective for fat loss, as it helps preserve muscle mass and promotes fat utilization for energy, outperforming diet combined solely with cardio.* 11:02 🏊♂️ *Starting with moderate cardio (2-3 sessions per week for 20 minutes) along with walking 7,000 steps daily and weight training is recommended for initiating fat loss.* 12:09 🛑 *Maintaining some level of activity post-weight loss prevents weight regain, supporting long-term weight management, even if not at the same intensity as during the weight loss phase.* 13:44 🔄 *Consistent cardio is vital not only during diets but also for overall health. Choosing enjoyable activities for regular movement is key for sustaining a healthy lifestyle beyond fat loss goals.*
I’m a man of Science but I wanna say this from my experience. I was at 72kg in the past couple months and after running for 1hour for 5 days a week for 1 and half months, i lost about 5kg doing only cardio. I follow the; eat less move more and find it pretty helpful for loosing body fats.
I strongly agree with this. Based on my experience, when I once attempted a rigorous combination of power training and cardio, the results were astonishing. However, it was challenging to maintain, and after about two weeks of following that regimen, I became extremely lazy and depressed, ultimately leading me to abandon it. Recently, I had to adopt a low-carb diet after surgery, and I was advised to walk daily to help rehabilitate my muscles. It seemed unusual to me, and I initially attributed any weight loss to the post-surgery diet. However, I am now convinced that this might be the ideal formula for weight loss. It's amazing!
Thanks for your videos. I started following you earlier in my weight loss and am now at 210 lost with 20ish lbs left. I did start with modifying diet first and then eventually adding in cardio and eventually strength (only recently but goal is to become fit, not just thin so finally prioritizing it). From personal experience cardio absolutely helps heart health whereas diet is king for weight loss. Both together have worked well for me. My experience matches the data in this video.
I will always do a bit of cardio at the end of my workout for that endorphin hit. Feel like it helps with active recovery and overall health. More low impact cardio, on bike, incline walking.
Love this practical approach. This is my strategy as well for myself and clients. I prioritize walking and strength training and we don't really add cardio unless absolutely necessary or they are struggling with the deficit in terms of hunger (and they aren't willing to be zen about it and just accept that dieting sucks). During my cut recently, I didn't really do much "cardio" except for sport related (softball) stuff and one or two months of training for 5k charity runs. Mind you I'm not shredded and I don't want to be but once my weight stalled I decided to come out of the deficit rather than add more cardio. Remember, you can always go back into a diet phase after a long recovery stint! Losing the weight more slowly over time can help some people who gain weight easily prevent that from being all fat. Just keep your protein up and focus on resistance training!
Great video. Just a plug here for the efficiency of jumping rope relative to other forms of cardio. Boxers and old school military instructors have known this for decades. It's much more efficient than running, cycling, walking, and even swimming. Plenty of modern studies have confirmed this. If you're pressed for time, find running/walking/rucking monotonous, or just want some variety, try jumping rope! It's full body, and you can even use weighted ropes for added burn. My weight stagnated for years with other forms of cardio. Always in the 20-25% bodyfat range. When I switched cardio to jump rope during the pandemic (and made no other changes to my routine) for equivalent or lesser time than I spent running, I actually shed so much weight in a period of 6 months that I had to dial it back. It simply works.
Liked the scientific studies and comments by people in the fitness industry. I have been walking between 4000 to 10,000 steps a day, plus 3 times at the gym. No change in my weight and or my waist. I am not doing cardio. During Covid, I did 20 to 40 minutes of cardio on my Concept 2 rower at home and lost 4kg. I think the Cardio is the key.
I think companies holdings in ozempic stock should be looked at after releasing articles that essentially shoo’d people away from exercise. The correlation doesn’t mean guilt but I’m sure there’s overlap.
Thank you so much for this outstanding and well-structured content! I truly appreciate how you presented the topic with clarity and a strong scientific foundation, debunking common misconceptions about cardio and fat loss. Your delivery is engaging, and the information is incredibly practical and valuable. Keep up the great work and continue providing such meaningful and helpful content. 👍👏
The only time cardio helped me lose weight was while doing it fasted in the morning or after a strength session. I do a 35min aerobic base run after every lift session. If I wake up fasted, I'll do some cathelstenics and then go for a 5k-5mile run. The aerobic fitness also allows me to do my strength training in less time with less recovery
This is great advice. I’m actually starting seeing progress now since I combine weight lifting + diet + 7k steps. I used to diet+weigh lifting+ and do q whole bunch of cardio which led me to be hungrier, move less throughout the day and over eat at night!! I was gaining fat like crazy…
I can see why people give up with training. There is so much conflicting information. And for every piece of conventional wisdom, there'll be some study or "influencer" contradicting it.
Totally agree with you. Just pedaling the latest trend that cardio is not important and do weight training. It’s so easy to find so called experts to feature in your vids.
Yes whatever happened to Dr Kenneth Coopers ground breaking book on aerobics? I challenge anybody to publish a book that weights is better than cardio. Weights has its place in fitness but to blatantly write off cardio is untenable. Research in past 10 years has shown how beneficial cardio is for the brain, forming more neurons, synapses and secreting BDNF etc.
@davidmc8478 rest time depends on the intensity of the set. Give your compound exercises (squats, deadlifts, bench press, Bent over rows, Overhead press) 1.5 - 2 min rest; give yourself about a minute on the rest. Also, if you're doing strength sets (heavy weight for 4-7 reps) also give more time to rest.
Overall your content has been great over many years and keeps getting better, I think the motivation in the end is your building and progressing a business and your body.
This is only the 2nd video of yours I’ve watch (1st one was the protein powder one) and man I am really impressed with your production quality and info, and your work citing! Lol
It’s been about two years now and I’ve lost 150lbs plus doing this. I’ve actually been wanting to start a UA-cam page to document my last 60 lbs to my goal
Peter Attia sums it up nicely and says that diet is EVERYTHING. Your inputs are what you should focus on for fat loss. Any form of exercise should just be thought of as structural benefits for the body as well as metabolic advantages.
Thanks so much for the effort you put to make this video, by far, the most understable plan to lose the fat. I exercise regularly mostly cardio by riding mountain bikes once or twice a week, but have been struggling to lose the belly fat. Thanks
I started to gain a lot of weight recently now that ive hit my thirties and i can contribute it to less movement and more calories. I feel like it was so easy for me to just eat and never gain weight and now Im 185 at 5’8 and i can say that i felt my best at around 170. I think this can help me lose those 15 pounds again
I just want to add my journey to weight loss. During Jan 15th 2023 I would weigh 103.6kg, my height is 165cm, but after doing cardio and healthy diet of 1600kcal to 1850kcal I now weigh healthy 60kg from Nov 3rd 2023. I lost my weight simply by walking. Started small like 3km 2 days a week and 5km 1 day a week total 11km per week. Now I do 13km 2 days a week and 20km 1 day a week which totals 46km per week. I gradually increased the walking distance because I would notice at certain point my weight won't go down so I would increase the distance slowly. After losing weight I have started doing resistance workout with my resistance band to build some muscles which is slowly coming along :) I do resistance workout 3 days a week for about 1 and half to 2 hours. So now I do 3 days cardio and 3 days resistance workout. Plus I've increased my calorie intake as well now to maintain the weight at 60kg. Hopefully by few more months I will have some really good defined muscles. K Out!
I’ve been doing an hour on the treadmill 6 days a week for a couple months now and I burn a little over 700 calories each time what I recommend is getting a show or UA-cam video and watching as your doing cardio and time flies I actually enjoy cardio now because of it
Those who want loss fat very fast : 1. 20 min = Warm up 2. 1 hr = Weight training 3. 10 min = treadmill 4. 10 min = Cycling 5. 10 min = Abs 6. 2 min = hanging and stretching After 3 day Weight loss phase trigger and start losing 0.5 kg / day #man of my word🤟
Im new to all this. Can you go into detail on 20min warm up? And weight training? Weight training seems pretty self explanatory but just be safe. What should i do if i cant do “hanging” ? What is a good replacement? I have nothing but dumbbells and my body. Soon i will have my own little treadmill as well
I had a nervous breakdown a while back and blew out to 130 kg (286 lbs) at 183 cm (6 ft 0 in). I found getting into running and easing my way back into the gym just helped my mindset a great deal so I could much better control my food consumption. I'm down to 115 kg (253 lbs) and on a slow downward trend in my weight, with the aim to get to around the 15-20% Body Fat range (no idea what it is now, but I'm guessing my ideal weight would be somewhere in the 90-100 kg (198-220 lbs) range). So the weight hasn't been coming off due to calories burned, but just a healthier mental state meaning I can eat a lot less.
In 2018 I lost around 40-50 pounds. Then in early 2019 I ended up regaining as I got Chostochondritis and had to stop exercising for several months due to how much my chest hurt. It wound up snowballing and I got offtrack with my diet as well and then gained everything back. I’ve struggled since but am trying to get back to losing weight, even though it’s slow-going right now.
As a normie, I have always subscribed to understanding your individual Resting Metabolic Rate as the best starting spot for anyone committed wanting to lose fat/weight etc.. Learn how many calories YOU need and go from there. Minutes on cardio and a "healthy diet" means nothing unless you are keeping safe consumption of food and tracking calories burned and consumed (using a healthy diet) with a 250 kcal deficit (pretty safe). Cardio is needed for health and longevity. But for fat loss I just walk an hour in the morning before breakfast and walking an hour after dinner on my non-cardio non-lifting days. Walking is good for you and teaches your body to stay active. The older you get the harder it is to maintain the correct balance of food and exercise because how you ate 20 years ago isn't the same in your 40s and 50s.
This is from my personal experience from running for over 5 years. If you run 100 miles per month, you can technically keep your same body if you eat like trash. I was training for a marathon with no diet at all. I would eat fast food 2-3 times a day. An example would be a deluxe breakfast with a coffee from McDonald's for breakfast. In n out #1 combo with a coke for lunch. And maybe some churches chicken for dinner or some homemade food here and there. I kept running and no real change was made in my body. But when I decided to eat clean and run, the weight dropped quick!
I started exactly like that last summer. Not because i knew it would work.. but because im lazy af. But a walk in the night.. every night. that was manageable. After a few weeks i added some training with 10kg dumbbells 4 times a week for a few hours while watching tv. but most important: i avoid carbohydrates whereever i can. breakfast is Quark with fruits or a protein-shake. I skip lunch and dinner is allways a satisfying meal with lots of meat. I´m down from 400 pounds to 320 in 9 Months and friends say i start looking handsome 🙂
Fat loss equation: Fat loss = Caloric deficit + resistance training + cardio. Basically; eat less, move more, whatever you're eating make sure it has a good amount of protein
can someone tell what's the different between resistance training and strenght training? i know strenght is keep adding weight with lower reps each 1-3 session or something, while idk what reistance do. same weight same reps? same weight then add more reps each1-3 sessions? or what?
@@KevinSatronweight training is resistance training but not all resistance training is weight lifting. “Resistance” simply implies that you load the muscles involved with some type of resistance from the movement which can be your own weight or bands for an example to make movements “harder”
This is like reading the technical description of our specie. Built to run or walk long distances for a piece of meat that wont satisfy hunger but will stay alive and good looking. :D
@@xianxua2054 tbh brother I dont know I don’t have a scale yet but my sister did say I looked thinner the last time I saw her so I’m guessing I’ve last a decent amount ! How about you my dude !?
I think, depending on your overall activity level, is cardio necessary. If you're just sitting for 9h a day, it is very hard to eat less, enough for a cut. And cardio will give you many health benefits. If you are active in your job, then cardio is maybe too fatiguing and your body go in "Rest Mode" for the rest of the day.
You have to understand how your body works, everyone is different and what works for one person, or doesn’t work, is different for someone else. Some people are ok with less calories, while other people want to eat. Also, understanding how to eat for volume is also important for weight loss. Example, the same serving size of beef can vary by 200%-250% in calories depending on how lean the beef is. I can make a quarter pound cheese burger at home for under 300 calories. I’ve seen a similar size burgers at 800-900 calories at restaurants. In other words, I can eat three cheese burgers for the same amount of calories and 3x the protein. It’s like this for most foods if you know what you’re doing in the kitchen.
🎯 Key Takeaways for quick navigation: 00:40 🏃♂️ *Cardio's effectiveness for fat loss is limited; the constrained energy model suggests the body may compensate by burning fewer calories throughout the day after cardio.* 02:58 🏋️♂️ *High-intensity and moderate-intensity cardio showed no significant difference in fat loss compared to no cardio; cardio alone isn't very effective for fat loss.* 03:40 🍔 *Cardio is a supplement to diet; combining exercise with a proper diet is more effective for fat loss than relying on cardio alone.* 08:28 🚶♀️ *Aim for 7,000 steps a day as a baseline, along with diet and weight training; additional cardio (30-45 mins, 4-5 times a week) may be added when needed to break fat loss plateaus.* 11:16 🔄 *Variety in cardio activities is key; choose enjoyable, low-impact exercises like walking, cycling, or swimming.* 13:04 🔄 *Post-diet, maintaining some level of activity, such as 150 minutes of cardio or 7-9k steps per day, helps prevent weight regain and regulates hunger.* 13:44 🩹 *Cardio is not just for fat loss; it contributes to overall health, and choosing sustainable activities is crucial for long-term success.*
Jeremy you should do a video on weight training vs. "cardio" for heart health. Can you get away with only doing weight training? I stopped doing cardio for fat loss a long time ago, but I still run a few miles every week because I still like to work the heart/lungs.
low intensity cardio burns body fat mostly, you are skinny, so what is the point? high intensity interval training burns consymed sugars, could be helpfull for heart, artery, muscle health. Look it up, the differences etc.
Fantastic breakdown of cardio's role in fat loss! 🏃♂ Your insights into how cardio affects energy expenditure and fat loss are incredibly eye-opening and backed by solid science. 👏
The fat that people want to lose is lost in the kitchen, not at the gym. No where will you find a "routine" that does not require a change in your eating habits. You want to be lean? Eat clean. The rest will come along easy as long as you're hitting the gym and maintain clean eating habits. Simple.
I was a stay at home Dad, and dropped 20 pounds in 2 months just being a couch potato. I just ate 1600 calories a day. That's it For reference: 25 male 6ft 1inch 220 pounds to 198
I've been hitting cardio everyday, 6 times a week since about 31st July. I'll jog/ walk about 5.56KM and I won't lie, diet is the reason why I'm not necessarily losing weight, but that's due to a lack of money to have an efficient diet, but at least my fitness is in check! I wish you also talked about intermittent fasting in this video, bc I'm on that as well.
Point blank be highly active with a great diet! I went from being a soccer player to a job that I didn’t move around much of. Just keep exercising on top of eating good
I made a significant mistake in my life by consistently using a treadmill for 50 minutes each day, engaging in high-speed walking and running alternately, over a period of 50 days. During this time, my diet consisted of very low protein and carbohydrate intake, totaling around 900 calories per day - a major error on my part. As a result, I lost approximately 15 kgs of weight, including muscle mass. Subsequently, my low protein intake caused internal stress in my body. Although I felt energetic, my body was actually suffering. I experienced substantial hair loss, leading me to resort to using minoxidil and finasteride to regrow my hair. It's disheartening to lose so much weight, only to face the additional challenge of hair loss.
I am at the end of my 8th week of fat loss and I have not run a single day! And walking until a few days ago 10000 steps per day and since the last 3 days, 15000 steps. So I went from about 18-19% body fat to about 12% right now. My goal is 10%. Tracking all my calories and eating whole foods and my calorie intake varies day to day yet keeping an overall weekly deficit of about 800 to 500 calories. During deload weeks I eat close to maintenance. So far very low diet fatigue and I am strength training 5 to 6 times per week with an upper/lower split plus an extra day of training for smaller muscle groups. And I am getting SHREDDED! People look at me like i am some sort of freak lol. No need for intense cardio to get shredded. Consistency, listening to the body and keep moving are the keys. Relatively, and I say RELATIVELY, high protein intake and fat intake to keep hormones fine and lots of sun for vitamin D. My libido is great although i have been celibate for the las 5 to 6 weeks and man that helps a lot! I am full of energy and feeling like 20 and I am 44!! I think people problems with loosing weight are Psychological and NOT physiological. Thanks for your videos, they are informative to say the least. Hopefully soon I will show my results.
@@The_To101 it varies, i am doing a "zig zag" approach, so it is between 1600 and 2000 during most days, when I take an active rest day it may as low as 1500 calories. I currently weight 64 kilos. With around 12% i would say perhaps a little lower since my lower abs are starting to show :) I feel really strong and bare no cravings at all although i have no restrictions on what I eat as long as I stay on my caloric deficit. Of course I choose foods that fill me up and have not many calories, yet if there is a day that I feel overly hungry, i eat 200 calories more that day and that fix it for the next 5 or 6 days. It is key for me to discern when it is a psychological craving or it is indeed a nutritional demand of my body and in that case i "listen" if not i let it go.
This video by Jeremy Ethier is a must-watch for anyone looking to cut through the noise and get science-backed advice on fat loss! 🔥💯 The video debunks common cardio myths and provides a clear, actionable plan for using cardio effectively to achieve your fat loss goals. I love how Jeremy emphasizes the importance of diet and weight training as the foundation for fat loss, and then provides specific guidance on how to incorporate cardio into your routine. 🥗🏋♀ This video is packed with valuable information that can help you reach your fat loss goals in a healthy and sustainable way. 👍
I fkcing love this guy Jeremy Ethier, u just show information and opinion with facts based on science. Thanks dude. U are not bias. Im on the point of view of just doing cardio by jogging. Now i have opened eyes. Just a diet with calories deficit and just walking and eating healthy.
Hope you guys enjoyed this one! See below for links to all the studies referenced in the video 👇!
CONSTRAINED ENERGY MODEL
www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/
pubmed.ncbi.nlm.nih.gov/34519717/
EFFECT ON CARDIO INTENSITY ON FAT LOSS
www.ncbi.nlm.nih.gov/pmc/articles/PMC8619923/
HIGH AMOUNTS OF CARDIO LEAD TO FAT LOSS
pubmed.ncbi.nlm.nih.gov/10896648/
MOST EFFECTIVE FAT LOSS METHODS
www.sciencedirect.com/science/article/pii/S2161831323002867
BENEFITS OF CARDIO AFTER A DIET
pubmed.ncbi.nlm.nih.gov/31095083/
pubmed.ncbi.nlm.nih.gov/35247352/
pubmed.ncbi.nlm.nih.gov/33105387/
If I do 1 hour cardio a day will it be bad and yes I can do 1 hour cardio a day and keep it consistent anyone please reply
mean, i know i just need to cut out beer..... but i wont.
In my own testimony, this information is 100% Accurate. I have lost 70 pounds doing cardio + strength training + low diet. Thanks for putting this together scientifically
Thanks for motivating us so we're effective🖖The term people need is 'NEAT' so clean, mow your lawn, sweep your garage, use the stairs, time in nature, sort/remove storage, surprisingly even studying without screens(120+ calories), using your brain, singing, fidgeting & yes of course walk
Kindly guide regarding time required of swimming for meeting 7000 step benchmark
Start:
Diet: Calorie deficit
4 days weight training
7 days 7.000 steps (walking)
3 days cardio sessions of 20 minutes with low fatigue (minimal impact / perpetual concentric motions like elliptical or bike)
Evolution to:
Diet: Calorie deficit
4 days weight training
7 days 10.000 steps (walking)
5 days cardio sessions of 30 minutes with low fatigue (minimal impact / perpetual concentric motions like elliptical or bike)
Be consistent and disciplined, do not push too hard or too fast.
Eating less and doing more cardio will make a calorie deficit. Consistency is key
just to the point where too much cardio doesn't affect your performance overall during a normal day
@@Blinkers2007GameDev
if u can eat less, u dont need cardio anymore. just go 10.000 steps@@Blinkers2007GameDev
@@Blinkers2007GameDev Eating less while just walking 7k or 10k will also make a calorie deficit. I can tell because I lost 9kg in two months just doing that, no cardio. Cardio will only help make the deficit larger. But as you say, consistency is the key. The amount of deficit does not have to be huge, just keep a consistent deficit each and every day to lose weight.
Should we do cardio first followed by weight training or vice versa . I'm always doing cardio first
0:00: 💪 Cardio is not as effective for fat loss as most people think, according to research.
0:48: Cardio burns calories, but the body may compensate by reducing energy expenditure throughout the day.
3:14: 🏃 Cardio alone is not very effective for fat loss, but combining it with other methods can be more effective.
3:46: A recent meta-analysis ranked combinations of cardio with other methods as the most effective fat loss protocols.
5:56: 💪 Cardio and daily step count are important for achieving a lean physique and maintaining progress during dieting.
6:03: Daily step count was emphasized as part of their overall cardio plan.
6:37: Maintaining movement through steps helps prevent lethargy and supports diet and exercise modifications.
9:03: 📚 The video discusses the use of cardio for fat loss and the importance of considering the least invasive option.
9:38: Choosing cardio exercises with minimal impact, such as elliptical or bike, can help reduce fatigue.
11:57: 💪 Maintaining cardio after a weight loss phase can prevent weight regain.
12:09: Stopping cardio abruptly after a diet is a common mistake that can lead to weight regain.
12:34: Keeping a certain amount of activity going can help prevent weight regain after a weight loss phase.
Recap by Tammy AI
Weight training is actually very important for fat loss - probably more than cardio - apart from a low calorie diet.
Does the 7000 - 9000 steps include the steps that we cover in 30 minutes cardio. Or is it 30 minute cardio + 7000 - 9000 steps?
🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿
BS
No mention about diet. BS summary.
Cardio is so important for fat loss. The Fun Fit Book's science-backed approach to cardio really worked for me.
@adellstewart2274 I think more than anything. It is a balance of everything your food intake your workout and sleep im trying to lose weight then gain muscle mass, but that's me.
I agree with the lack of energy after a cardio session. I used to do cardio right after lifting, but have found it more beneficial for me if I broke it into two sections especially since I choose to run for cardio. Best time for me is right before bed. I feel fatigue enough that I want to sleep, I don’t have to worry about over eating bc I already ate by that point, and the hunger doesn’t keep me awake at night. When I wake up I have my breakfast and water and never find myself over eating.
Everyone developes own hacks. In the evenings I prefer to do cardio (football, running) before on empty stomach (after very light lunch few hours before) and then eat lean protein (like chicken) and some carbs. Very nourishing after intensive cardio. Also making sure I am not overeating that meal, but I also don't skimp. Next morning sometimes I would skip breakfast or eat light. That really works for me.
1000% Lift sunday, run Monday, and kept doing it.
To each their own, I rarely can sleep after a run. Takes a good 3 hours to cool down but potentially mid afternoon / early evening would be fine.
I lost most of my weight because the treadmill. I’ll run for 3 mins, walk 1 min, and repeat for one hour. Afterwards 30 mins of weight training. I was 216 and in 3 months I was 165 . Don’t let “experts” fool you. Cardio is key 👍
Is walking in the outdoors, 5-6 miles considered cardio? Or only what one does on the treadmills/ellipticals/stair masters, gym machines basically?
I am confused, because to me, walking outdoors is also cardio, I need some genuine advice, because I work my ass every day walking 5-6 miles 😄
Yep same. I went from 250lbs to about 160 in a year. What I did was 3 hours of cardio 5 days a week. Just put on a podcast and mostly walked or jogged. It was boring but got the job done.
@@sanjam11 walking that distance isn’t bad at all. Also It’s all about the calories you burn . Just keep in mind that exercise is best after you had your meals, breakfast lunch or dinner. Try to maintain a good health diet tho. Even if you do walk those miles, it still depends on your diet.
@@THE_BEAR_JEW happy to hear that💫 😮💨👍
That is cardio yes. @@sanjam11
I love the fact that you backed everything with science but you explain it in a way that is not hard to understand. Thanks a lot for doing this🎉🎉
Short phase:I love you
@@wl9742 I am just showing respect and been grateful. I have struggled my whole life with weight loss and to have someone explain it the way he does is very helpful. No need to come and bash my comment
💯 agreed
almost useless to anyone who isn’t trying to get bodybuilder lean
This video is cool and all, but it really just restates stuff we've already known for decades: eat less, move more. I remember hearing as a kid (in the 90s) that we've observed that lifestlyes that incorporate more movement (e.g. relying less on automobiles, and more on walking/biking/etc; or having a job that requires more movement than a desk job; etc) lead to people being leaner, even if their diet sucks.
So that's the key, it seems: eat less (but still enough), and move more (or - eat the same amount, move more, and life some weights heh)
As a teacher, 10k steps a day minimum is normal for me which is pretty encouraging. I've started intermittent fasting + working out and I've dropped in 30 days from 116kilos to 103. Pretty incredible. Super proud of myself, I've always had a hard time losing weight but mentality is key. Hunger is easily suppressed by chugging a lot of water. Keep it up all of you who are trying to improve health, body and mind!
How many km are 10k steps?
roughly 8km@@gabriellemos3452
@@gabriellemos3452 depends on step length ig
On average, a person's stride is about 0.75 meters, which means that 1,000 steps would be approximately 750 meters or 0.75 kilometers. Keep in mind that this is an estimate and individual differences in stride length can affect the distance covered in 1,000 steps.@@gabriellemos3452
@@gabriellemos3452
On average, a person's stride is about 0.75 meters, which means that 1,000 steps would be approximately 750 meters or 0.75 kilometers. Keep in mind that this is an estimate and individual differences in stride length can affect the distance covered in 1,000 steps.
In my opinion, this is by far, the best explanation for the process of fat loss, incorporating SME testimonial, science, and rational discussion.
This is the best video I've ever seen about losing fat. People always say that to lose weight, you have to workout everyday but that's not the case. I'm glad that there's people out there like you that help us to better understand the concept of losing weight.
I did 25 mins 300 cal loss cardio plus weight training as a beginner. In a month with moderate food control and good amount of protien I felt a change. Lost 3 kilos. Result comes with descipline.
Were you walking or jogging for cardio and what type of weight training did you do and what is a recommended food control?
This is exactly what i’m following.
7k steps a day, including 30 mins of cardio, moderate diet and 30 mins of moderate resistance training.
It’s only been a couple days so I hope to see some good results in the next few weeks
@@thatrebirthpenguin6093 Clapssss .. good one. IT does feels so good.
Seeing Lee made me smile so big. He's so adorable and his progress is amazing.
@mmpenguprojecting much ugg?
Thank you so much for this video…
When I did only cardio ( dance, elliptical, running, walking) with diet, I lost so much weight like 15 kilos in 2 months..
But I could never keep that up and was never really feeling strong! Gained all the weight eventually!
So this time I did just doing 2 hours strength training only and diet! I was losing kilos dead slow!!!! I lost just 3 kilos( that’s mostly water weight) in one month. But I was feeling stronger and looking better but got impatient with the numbers! Gave up and started eating tons of food with no activity, not even walking!!
Crazily I didn’t gained back all that weight so easily, it took days for my body to gain back! Which is very unusual for me. I felt weight bounced back dead slowly compared to the weight lost with cardio!
So I was thinking of including both strength and cardio expecting faster results and to strengthen myself
This video is everything I needed❤❤❤
after two decades of being mostly overweight and accdicted to food (not as any kind of coping mechanism, just for the sheer hedonistic pleasure) and burts of "diets" to get a few pounds off (just to regain them and then some immediately after) I switched strategy. I swore I would never diet again, but became someone else, who lives differently with a different relationship to food and exercise. I started off very small with resistance training 1x a week and over months and months I ramped things up, increased training frequency, added cardio, adapted my food intake and tried to balance it all out. Now I just feel like this is the way I live, rather than "being on a diet". I used to DREAD going to the gym, now I am kinda looking forward to it, embracing the burns and sweats. People hardly recognize me anymore, I have not been in this state of fitness since I was 16.
Very inspiring, good job!
Damn bro, that's awesome. I think I'll try what you did.
It’s simple guys. Cardio first get the heart going. Then strength. Add both you need both. Always!
I've heard weight/resistance training first, then cardio. Giving more energy for a better pump.
Glad I stumbled into the solution. I've lost 45lbs since January using a combined diet focused on more protein diet (within a 16/8 fasting window) AND increased my cardio from 30 minutes 3x a week to 45 minutes 5-6 days a week. Worked for me and glad to see it validated in some way.
This make sense for me personally. I started working out in the last couple of months, really taking it seriously. However, I was so exhausted everyday, to the point that i couldnt even do fun things. I worked out 3-4 times a week, strenght training and 1 day of cardio. I recently got a smart watch to count my steps and found out that on average i would be in the 13-17k steps a day. Four days a week, i was doing way more than i thought. I didnt do a cardio day this week and just concetrated in lifting and eating alright. I feel so much better cuz i didnt burn myself out.
This sounds so similar to how my circumstances is kind of crazy, almost the same exact story, except I'm considering adding 1 day of cardio in to break the plataeu I'm in. Should I just adjust my schedule to add an extra day of weight training?
This video is clearly aimed at bodybuilding rather than general health. Consistent moderate cardio is extremely important for health and longevity. People that do consistent cardio have a drastically lower lifetime risk of many cancers, dementia, diabetes, and cardiovascular disease. I wish you had addressed some of that in addition to just getting lean to hit a target body fat %.
Yes, even when I'm not losing weight some days, I still see improvement in general health. Higher HRV and lower RHR.
I tend to agree. Patients after heart attack are recommended to do mostly cardio and circuit weight trainingas a recovery routine.
At the start of the video he mentions some benefits of Cardio outside of weight loss.
Also, he literally said in the end that you should not just do cardio just for fat loss but also for health and generall well being.
Of course he won't go in depth into the points mentioned above because the headline literally mentions that this video is explicitly about the link between fatloss and cardio.
I mean the video does say how to use cardio as a means to lose fat
I dropped 100 lbs running 3 miles a day and lifting. At first it took an hour to run. I made 6 week full body schedules that had one main area of focus (arms, abs, legs) and would pick which schedule based on the results from the 6 weeks before. I can’t lift without cardio and vice versa.
Lifting burned the fat and cardio controlled my appetite. My problem was not changing my diet also and eventually my body felt horrible because it felt like I just couldn’t recover. Can’t wait to be in control of my diet.
How many months did it take?
Very nice! Keep it up!! Even on those hard days!!
How many months did it take u?
100lbs dropped is awesome! I'm curious, what's stopping you from controlling your diet?
Good for you. Keep it up. Those are impressive results!
Your page has actually been a tremendous help. So I’d like to thank you, 165-170 lbs down 💪🏾
🎯 Key points for quick navigation:
00:05 *🏃♂️ Cardio is beneficial for heart health, but it's not as effective for fat loss as many people believe.*
13:24 *📉 The "constrained energy model" suggests that as you burn more calories through cardio, your body compensates by reducing other energy expenditures.*
26:05 *🍔 Diet compensation (eating more after cardio) can negate the calorie burn from exercise.*
01:09:10 *🔍 Studies show that cardio alone, without diet changes, leads to only partial fat loss.*
02:46:01 *🏋️♂️ High-intensity cardio and moderate-intensity aerobic exercises yield similar fat loss results.*
03:44:20 *🥗 Combining diet with cardio is more effective for fat loss than cardio alone.*
04:25:10 *🍴 It’s easier to eat 500 fewer calories than to burn 500 calories through cardio every day.*
04:52:30 *🚶♂️ Daily steps (7,000) combined with diet and weight training can lead to fat loss without intense cardio.*
05:06:45 *💪 Professional bodybuilders may use cardio, but diet is the primary tool for fat loss.*
06:02:30 *🏃♀️ Increased steps (e.g., 10,000 steps/day) complement fat loss efforts.*
07:11:00 *⚖️ Smaller athletes and women may require more cardio to get lean, but lifestyle and goals influence the amount.*
09:02:15 *🔄 When progress stalls, increasing cardio or decreasing calories can help continue fat loss.*
10:11:25 *🏋️♂️ Resistance training is crucial during fat loss to preserve muscle and maximize fat burning.*
10:39:10 *✨ A balanced approach of diet, weight training, and cardio is most effective for fat loss.*
11:06:45 *🏃♂️ Start with 7,000 steps per day, and consider adding 2-3 short cardio sessions to speed up fat loss.*
12:03:00 *⚠️ Avoid stopping cardio abruptly after a diet phase to prevent weight regain.*
13:13:00 *🏃♀️ 7,000-9,000 steps per day is ideal to prevent weight regain after fat loss.*
13:54:30 *🌟 Cardio isn't just for fat loss-it's essential for overall health and well-being.*
Made with HARPA AI
🎯 Key Takeaways for quick navigation:
00:00 🤯 Cardio's Role in Fat Loss
- Differing opinions on the necessity of cardio for fat loss,
- Expert consultations reveal cardio's limited effectiveness for fat loss as commonly practiced,
- The body compensates for burned calories, making expected results elusive.
00:26 ❤️ Cardio's Health Benefits
- Cardio promotes heart health and longevity,
- Despite health benefits, it's not as potent for fat loss as many think.
00:55 🔄 The Constrained Energy Model
- Theory suggests body compensates for calories burned through cardio,
- The body saves energy elsewhere, negating the benefits of the exercise.
01:23 📰 Media's Misinterpretation
- News outlets exaggerate findings, hinting exercise is pointless for fat loss,
- While exaggerated, compensation effect is real.
01:51 🏃♂️ HIIT vs. Moderate Cardio
- Comparison between high-intensity training and moderate-intensity aerobic exercise,
- No significant difference in fat loss between them.
02:58 ⏱️ Cardio Duration's Impact
- Very high doses of cardio can lead to significant fat loss,
- Requires an unrealistic amount of time and effort for most people.
03:40 🥗 Cardio's Role Alongside Diet
- Combining exercise with proper diet is most effective,
- Cardio should supplement a diet, not replace it.
04:10 🍔 Caloric Intake vs. Burn
- It's easier to eat fewer calories than to burn them off,
- Emphasizes the importance of diet control alongside exercise.
04:49 🏆 Pro Bodybuilders' Perspectives
- Professional bodybuilders may not always rely on cardio,
- Dieting for longer and eating less is sometimes preferred to doing cardio.
05:30 💡 The Benefits of Including Cardio
- Incorporating cardio allows for a slightly higher calorie intake,
- Can assist with recovery and active movement.
06:12 🚶♂️ Importance of Daily Step Count
- Daily steps impact fat loss and overall fitness,
- Body naturally becomes lazier as it gets leaner, reducing overall activity.
07:20 ⏳ Cardio Duration and Lifestyle
- Amount of cardio varies with an individual's lifestyle and occupation,
- Those with more active jobs might require less cardio.
08:16 📊 Cardio Frequency and Intensity
- Around 10-12% body fat for men requires 4-5 days of cardio a week,
- Duration varies between 30-45 minutes, with almost no exceptions.
08:43 💪 Integration of Cardio with Lifting
- Going from zero cardio to frequent sessions is a gradual process,
- Cardio is increased when fat loss stalls or progress plateaus.
09:10 🍽️ Balancing Cardio and Caloric Intake
- When appetite is in check, a choice is made between cutting calories or adding cardio,
- Cardio can help burn additional calories, negating the need to reduce food intake.
09:38 🚴♂️ Cardio Machine Preferences
- Preference for low-impact machines like ellipticals and bikes,
- The aim is to minimize fatigue and still progress in strength training.
10:04 🏋️♂️ Weight Training's Role in Fat Loss
- Lifting weights gives a reason for the body to retain muscle and use fat for energy,
- Resistance training combined with diet is highly effective for fat loss.
10:47 🚶♂️ Initial Cardio Recommendations
- Begin with a baseline of 7,000 steps daily in conjunction with diet and weights,
- Introduce 20-minute cardio sessions 2-3 times a week for accelerated results.
11:16 🔄 Cardio Variety and Consistency
- Find different cardio activities to enjoy and recover well from,
- Adapt by either consuming fewer calories or doing more cardio when hitting plateaus.
11:55 🚫 Common Cardio Mistakes
- Avoid abruptly stopping cardio post-diet,
- Cardio becomes even more critical after a diet to maintain results.
12:09 🧪 Fitness Science Insights
- Maintaining some cardio activity prevents weight regain,
- Cardio helps regulate hunger and slightly increases daily calorie burn.
12:50 📊 Activity Recommendations for Weight Maintenance
- 150+ minutes of activity per week helps prevent weight regain,
- Aim for 7-9 thousand steps daily to maximize benefits.
13:17 💡 Importance of Long-Term Activity Consistency
- Prioritize activities that can be done consistently,
- View cardio not just as a fat-loss tool, but for overall health and well-being.
Made with HARPA AI
The more cardio I do the hungrier I get I notice.
Same. It's almost an uncontrollable hunger for me throughout the rest of the day.
I have it completely the opposite. More cardio less appetite.
Me too.
It's because of stress hormone cortisol, causing insulin resistance, causing getting fat.
Vicious circle.
Do low intensity cardio and eat no carbs/sugar.
More cardio I did, more stressed out and fatigued I felt. I literally felt like road kill.
Meanwhile, weight lifting wasn’t nearly as fatiguing in a stressful way, it was energizing and relaxing afterwords.
What is cardio for you? I am confused, because to me, walking outdoors is also cardio
Extremely useful. I hit plateau a few times and tried to get into HIIT but felt it was physically painful and not good in the long run. I like how you laid out a plan to get started and didn’t just negate cardio all together
Plateau meaning you were sleeping 8 hours a night, avoiding alcohol, and had a pristine diet? You are referencing reaching your full potential, yes?
This is true guys. I followed this a routine and lost 97% of my body weight! Now I just float around at 8lbs and it feels amazing tbh.
Haha very funny
Let the wind take you where you need to go!!
Let the wind take you where you need to go!!
@@worldeyeview I heard you the first time
@ Second comment was my mistake. I don’t remember how or why I did that.
Doing cardio is not only about losing weight, it is such a joy part of life.
I just transitioned from a desk job to retail. At the desk job, I would average about 7k steps on gym days which include low incline walking on the treadmill after the workout and about 3k on rest days. Now I average 18k steps on gym days and about 10k steps on rest days while at work. Excited to finally see progress lol
I am amazed how effective and informative this video is, BWS crew never lets me down.
I really appreciate the amount of research and evidence you guys do for your research. I'm a medical student and they teach us to examine research studies carefully to learn how to consider research with an evidence-based medicine mindset. And the fact that you focus on meta-analysis articles is really great.
🎯 Key Takeaways for quick navigation:
00:00 🏃 *Cardio, while beneficial for heart health, isn't as effective for fat loss as commonly believed. The body might compensate for burned calories by reducing movement or increasing food intake, diminishing the impact of cardio on fat loss.*
02:58 🔄 *High-intensity and moderate-intensity cardio show no significant difference in fat loss compared to no exercise at all, as per a study comparing various cardio types.*
03:26 🏃♂️ *Performing very high amounts of cardio (e.g., 700 calories daily) can lead to significant fat loss without changing the diet, but it's an impractical approach for most individuals.*
04:10 🍔 *Combining exercise with a proper diet is more effective for fat loss than relying solely on cardio, as reducing calorie intake is easier than burning off the same amount through exercise.*
05:58 🚶 *Professional bodybuilders prioritize diet and minimal cardio for fat loss, with emphasis on daily step counts to complement their routines.*
08:28 🕒 *Recommendations for effective fat loss through cardio typically involve 4-5 days of cardio a week, ranging from 30 to 45 minutes, in addition to maintaining a higher step count.*
10:17 🏋️♂️ *Resistance training combined with diet is highly effective for fat loss, as it helps preserve muscle mass and promotes fat utilization for energy, outperforming diet combined solely with cardio.*
11:02 🏊♂️ *Starting with moderate cardio (2-3 sessions per week for 20 minutes) along with walking 7,000 steps daily and weight training is recommended for initiating fat loss.*
12:09 🛑 *Maintaining some level of activity post-weight loss prevents weight regain, supporting long-term weight management, even if not at the same intensity as during the weight loss phase.*
13:44 🔄 *Consistent cardio is vital not only during diets but also for overall health. Choosing enjoyable activities for regular movement is key for sustaining a healthy lifestyle beyond fat loss goals.*
This video, and all the videos on this channel, are seriously amazing. No BS, no weird gimmicks, just science and facts and solid advice. Thank you!!
I’m a man of Science but I wanna say this from my experience.
I was at 72kg in the past couple months and after running for 1hour for 5 days a week for 1 and half months, i lost about 5kg doing only cardio.
I follow the; eat less move more and find it pretty helpful for loosing body fats.
@@turtle_fpsme and the boys
@@turtle_fps me
@@turtle_fps BOOOO
I did the same and lost 5kg also!
@@turtle_fpsme
I love cardio and sweaty workouts, as I am getting older, I m not willing to give it up! I am 48, and love cardio!
Me too!
I strongly agree with this. Based on my experience, when I once attempted a rigorous combination of power training and cardio, the results were astonishing. However, it was challenging to maintain, and after about two weeks of following that regimen, I became extremely lazy and depressed, ultimately leading me to abandon it.
Recently, I had to adopt a low-carb diet after surgery, and I was advised to walk daily to help rehabilitate my muscles. It seemed unusual to me, and I initially attributed any weight loss to the post-surgery diet. However, I am now convinced that this might be the ideal formula for weight loss. It's amazing!
low carb and intermittent fasting go great together. i have just started resistance training so i am skeptical how this will factor into things.
Unpopular opinion. Dont do cardio to lose fat, do cardio to strengthen your… heart
This is exactly my approach and reasoning.
beautiful
And for mental health. The sweat and feeling of a long cardio session, for me personally, feels way better than sweating from some weights.
Cardio - from the greek word kardia=heart
💯
Thanks for your videos. I started following you earlier in my weight loss and am now at 210 lost with 20ish lbs left.
I did start with modifying diet first and then eventually adding in cardio and eventually strength (only recently but goal is to become fit, not just thin so finally prioritizing it).
From personal experience cardio absolutely helps heart health whereas diet is king for weight loss. Both together have worked well for me. My experience matches the data in this video.
I will always do a bit of cardio at the end of my workout for that endorphin hit. Feel like it helps with active recovery and overall health. More low impact cardio, on bike, incline walking.
@DontReadMyProfilePicture.185ok i won't
I do same, it helps me a lot after a heavy session.
@Amanda-zb5fo it definitely helps out for recovery after a heavy leg day haha!
The "runners high" alone makes running worth it.
Cardio should be your workout
Love this practical approach. This is my strategy as well for myself and clients. I prioritize walking and strength training and we don't really add cardio unless absolutely necessary or they are struggling with the deficit in terms of hunger (and they aren't willing to be zen about it and just accept that dieting sucks). During my cut recently, I didn't really do much "cardio" except for sport related (softball) stuff and one or two months of training for 5k charity runs. Mind you I'm not shredded and I don't want to be but once my weight stalled I decided to come out of the deficit rather than add more cardio. Remember, you can always go back into a diet phase after a long recovery stint! Losing the weight more slowly over time can help some people who gain weight easily prevent that from being all fat. Just keep your protein up and focus on resistance training!
I've been recently doing a run where I walk for 1:30 at 3mph and then run for 1:00 at 6mph. I do that for 30 mins. Feels good
Can't pinpoint why but i love this guys content. Teaches well, speaks well.
Great video. Just a plug here for the efficiency of jumping rope relative to other forms of cardio. Boxers and old school military instructors have known this for decades. It's much more efficient than running, cycling, walking, and even swimming. Plenty of modern studies have confirmed this. If you're pressed for time, find running/walking/rucking monotonous, or just want some variety, try jumping rope! It's full body, and you can even use weighted ropes for added burn.
My weight stagnated for years with other forms of cardio. Always in the 20-25% bodyfat range. When I switched cardio to jump rope during the pandemic (and made no other changes to my routine) for equivalent or lesser time than I spent running, I actually shed so much weight in a period of 6 months that I had to dial it back. It simply works.
Thank you Jeremy. I learn something new since I am trying to do cardio 4 times a week 30min - 35min. Intense running. My body actually is responding.
Did you loose weight in 5 months?
I've been watching vids like this for so long, it's safe to say I no longer require this newbie info, it's been informative Jeremy.
This is what we call, mastering the fundamentals
Liked the scientific studies and comments by people in the fitness industry. I have been walking between 4000 to 10,000 steps a day, plus 3 times at the gym. No change in my weight and or my waist. I am not doing cardio. During Covid, I did 20 to 40 minutes of cardio on my Concept 2 rower at home and lost 4kg. I think the Cardio is the key.
Caloric deficit is the key
Goal : more stamina , good cardiovascular Health, good sleep .
Everything I achieved after running for 30 minutes early morning .
I've been following your workouts for weeks now, and the results are fantastic!
But without my cookies 🍪 I’m just a monster
🤣 I echo that!
LOL!
Same but without biscuits 😂😂😅😅😢😢
😂😂😂😂😂😂😂very naughty
😂
I think companies holdings in ozempic stock should be looked at after releasing articles that essentially shoo’d people away from exercise. The correlation doesn’t mean guilt but I’m sure there’s overlap.
I wasn't looking for this, but now I have everything I need to start my progress! Thanks a lot
Thanks for breaking everything down so clearly. I've improved so much!
Thank you so much for this outstanding and well-structured content! I truly appreciate how you presented the topic with clarity and a strong scientific foundation, debunking common misconceptions about cardio and fat loss. Your delivery is engaging, and the information is incredibly practical and valuable. Keep up the great work and continue providing such meaningful and helpful content. 👍👏
This video had impeccable timing! Thank you for all this valuable and useful info!
The only time cardio helped me lose weight was while doing it fasted in the morning or after a strength session. I do a 35min aerobic base run after every lift session. If I wake up fasted, I'll do some cathelstenics and then go for a 5k-5mile run. The aerobic fitness also allows me to do my strength training in less time with less recovery
THANK YOU FAM
YEAA
This is great advice. I’m actually starting seeing progress now since I combine weight lifting + diet + 7k steps. I used to diet+weigh lifting+ and do q whole bunch of cardio which led me to be hungrier, move less throughout the day and over eat at night!! I was gaining fat like crazy…
Great video bro. I tried this for 3 weeks and it's helped me more than any other method for aesthetics and strength.
I can see why people give up with training. There is so much conflicting information. And for every piece of conventional wisdom, there'll be some study or "influencer" contradicting it.
Totally agree with you. Just pedaling the latest trend that cardio is not important and do weight training. It’s so easy to find so called experts to feature in your vids.
@@mikezen99 Yep. I work in cardiology and cringe every time people say weights are better than cardio for cardiovascular health.
Yes whatever happened to Dr Kenneth Coopers ground breaking book on aerobics? I challenge anybody to publish a book that weights is better than cardio. Weights has its place in fitness but to blatantly write off cardio is untenable. Research in past 10 years has shown how beneficial cardio is for the brain, forming more neurons, synapses and secreting BDNF etc.
I just watched one video telling me to rest shorter between sets and one to rest longer.
@davidmc8478 rest time depends on the intensity of the set. Give your compound exercises (squats, deadlifts, bench press, Bent over rows, Overhead press) 1.5 - 2 min rest; give yourself about a minute on the rest. Also, if you're doing strength sets (heavy weight for 4-7 reps) also give more time to rest.
Overall your content has been great over many years and keeps getting better, I think the motivation in the end is your building and progressing a business and your body.
8:19 I hope not to have this butt 😢
I do 25 minutes zone 2 cardio 3 x a week, plus a couple of sessions of HIIT. Walk a lot more, too. Seems to work.
This is only the 2nd video of yours I’ve watch (1st one was the protein powder one) and man I am really impressed with your production quality and info, and your work citing! Lol
It’s been about two years now and I’ve lost 150lbs plus doing this. I’ve actually been wanting to start a UA-cam page to document my last 60 lbs to my goal
@@Whoswho504 Congratulations on your weight loss,I look forward to you starting your UA-cam page.
Great editing, great science based information. Your content only gets better. Thank you for the effort.
Peter Attia sums it up nicely and says that diet is EVERYTHING. Your inputs are what you should focus on for fat loss. Any form of exercise should just be thought of as structural benefits for the body as well as metabolic advantages.
I love walking for fat loss. I just took a 2 hr walk today so clearly I'm doing a bit more than 120 minutes a week.
walking is the best. i lost 30kg in 1year. now im at %10-12 body fat. i guess most effective way is lifting + walking (20k steps 2-4 days in week)
Exercise makes me happy, and when I am happy, I don't eat that much. It works for me "like a treat".
Honestly, this is some of the best information on this app. I appreciate this. I hope others see the quality information. This is real information.
Thanks so much for the effort you put to make this video, by far, the most understable plan to lose the fat. I exercise regularly mostly cardio by riding mountain bikes once or twice a week, but have been struggling to lose the belly fat. Thanks
I started to gain a lot of weight recently now that ive hit my thirties and i can contribute it to less movement and more calories. I feel like it was so easy for me to just eat and never gain weight and now Im 185 at 5’8 and i can say that i felt my best at around 170. I think this can help me lose those 15 pounds again
I just want to add my journey to weight loss. During Jan 15th 2023 I would weigh 103.6kg, my height is 165cm, but after doing cardio and healthy diet of 1600kcal to 1850kcal I now weigh healthy 60kg from Nov 3rd 2023. I lost my weight simply by walking. Started small like 3km 2 days a week and 5km 1 day a week total 11km per week. Now I do 13km 2 days a week and 20km 1 day a week which totals 46km per week. I gradually increased the walking distance because I would notice at certain point my weight won't go down so I would increase the distance slowly. After losing weight I have started doing resistance workout with my resistance band to build some muscles which is slowly coming along :) I do resistance workout 3 days a week for about 1 and half to 2 hours. So now I do 3 days cardio and 3 days resistance workout. Plus I've increased my calorie intake as well now to maintain the weight at 60kg. Hopefully by few more months I will have some really good defined muscles. K Out!
This is so motivating as I'm doing similar!
@@sultanayasmin Keep at it friend. You will reach your goals one day. :)
I’ve been doing an hour on the treadmill 6 days a week for a couple months now and I burn a little over 700 calories each time what I recommend is getting a show or UA-cam video and watching as your doing cardio and time flies I actually enjoy cardio now because of it
Great research, thanks!
Those who want loss fat very fast :
1. 20 min = Warm up
2. 1 hr = Weight training
3. 10 min = treadmill
4. 10 min = Cycling
5. 10 min = Abs
6. 2 min = hanging and stretching
After 3 day Weight loss phase trigger and start losing 0.5 kg / day
#man of my word🤟
Im new to all this. Can you go into detail on 20min warm up? And weight training? Weight training seems pretty self explanatory but just be safe.
What should i do if i cant do “hanging” ? What is a good replacement? I have nothing but dumbbells and my body. Soon i will have my own little treadmill as well
I love your videos , each and every information is so interesting to watch . Thanks for being a creater ❤
I had a nervous breakdown a while back and blew out to 130 kg (286 lbs) at 183 cm (6 ft 0 in). I found getting into running and easing my way back into the gym just helped my mindset a great deal so I could much better control my food consumption.
I'm down to 115 kg (253 lbs) and on a slow downward trend in my weight, with the aim to get to around the 15-20% Body Fat range (no idea what it is now, but I'm guessing my ideal weight would be somewhere in the 90-100 kg (198-220 lbs) range).
So the weight hasn't been coming off due to calories burned, but just a healthier mental state meaning I can eat a lot less.
Congratulations on getting your health under control and good luck for the future man ❤️
That's progress. Seems tweeking diet is very effective too. Like just asking "does this meal look healthy" seems to work wonders
Totally - we underestimate the role of exercise and diet in mental health
In 2018 I lost around 40-50 pounds. Then in early 2019 I ended up regaining as I got Chostochondritis and had to stop exercising for several months due to how much my chest hurt. It wound up snowballing and I got offtrack with my diet as well and then gained everything back. I’ve struggled since but am trying to get back to losing weight, even though it’s slow-going right now.
As a normie, I have always subscribed to understanding your individual Resting Metabolic Rate as the best starting spot for anyone committed wanting to lose fat/weight etc.. Learn how many calories YOU need and go from there. Minutes on cardio and a "healthy diet" means nothing unless you are keeping safe consumption of food and tracking calories burned and consumed (using a healthy diet) with a 250 kcal deficit (pretty safe). Cardio is needed for health and longevity. But for fat loss I just walk an hour in the morning before breakfast and walking an hour after dinner on my non-cardio non-lifting days. Walking is good for you and teaches your body to stay active. The older you get the harder it is to maintain the correct balance of food and exercise because how you ate 20 years ago isn't the same in your 40s and 50s.
Such a good video! Love how much value and info you pack into each individual video you make 🔥
This is from my personal experience from running for over 5 years.
If you run 100 miles per month, you can technically keep your same body if you eat like trash. I was training for a marathon with no diet at all. I would eat fast food 2-3 times a day. An example would be a deluxe breakfast with a coffee from McDonald's for breakfast. In n out #1 combo with a coke for lunch. And maybe some churches chicken for dinner or some homemade food here and there. I kept running and no real change was made in my body.
But when I decided to eat clean and run, the weight dropped quick!
Lee! The crossover we need!
11:00 for start
This is the most in depth breakdown of fat loss I’ve ever seen. I just want to get leaner, bruh, this is amazing
I started exactly like that last summer. Not because i knew it would work.. but because im lazy af. But a walk in the night.. every night. that was manageable. After a few weeks i added some training with 10kg dumbbells 4 times a week for a few hours while watching tv. but most important: i avoid carbohydrates whereever i can. breakfast is Quark with fruits or a protein-shake. I skip lunch and dinner is allways a satisfying meal with lots of meat. I´m down from 400 pounds to 320 in 9 Months and friends say i start looking handsome 🙂
Fat loss equation:
Fat loss = Caloric deficit + resistance training + cardio.
Basically; eat less, move more, whatever you're eating make sure it has a good amount of protein
Damn i knew some diet amd physical effort was gonna be involved
can someone tell what's the different between resistance training and strenght training? i know strenght is keep adding weight with lower reps each 1-3 session or something, while idk what reistance do. same weight same reps? same weight then add more reps each1-3 sessions? or what?
@@KevinSatronweight training is resistance training but not all resistance training is weight lifting.
“Resistance” simply implies that you load the muscles involved with some type of resistance from the movement which can be your own weight or bands for an example to make movements “harder”
This is like reading the technical description of our specie. Built to run or walk long distances for a piece of meat that wont satisfy hunger but will stay alive and good looking. :D
Damn this crazy I’ve been running for a month and was also wondering what I needed to do to lose weight ! You a real one Jeremy! ❤️🙌🏼
This week marks my first month as well. How much have weight have you lost so far?
@@xianxua2054 tbh brother I dont know I don’t have a scale yet but my sister did say I looked thinner the last time I saw her so I’m guessing I’ve last a decent amount ! How about you my dude !?
I think, depending on your overall activity level, is cardio necessary.
If you're just sitting for 9h a day, it is very hard to eat less, enough for a cut. And cardio will give you many health benefits.
If you are active in your job, then cardio is maybe too fatiguing and your body go in "Rest Mode" for the rest of the day.
You have to understand how your body works, everyone is different and what works for one person, or doesn’t work, is different for someone else. Some people are ok with less calories, while other people want to eat. Also, understanding how to eat for volume is also important for weight loss. Example, the same serving size of beef can vary by 200%-250% in calories depending on how lean the beef is. I can make a quarter pound cheese burger at home for under 300 calories. I’ve seen a similar size burgers at 800-900 calories at restaurants. In other words, I can eat three cheese burgers for the same amount of calories and 3x the protein. It’s like this for most foods if you know what you’re doing in the kitchen.
🎯 Key Takeaways for quick navigation:
00:40 🏃♂️ *Cardio's effectiveness for fat loss is limited; the constrained energy model suggests the body may compensate by burning fewer calories throughout the day after cardio.*
02:58 🏋️♂️ *High-intensity and moderate-intensity cardio showed no significant difference in fat loss compared to no cardio; cardio alone isn't very effective for fat loss.*
03:40 🍔 *Cardio is a supplement to diet; combining exercise with a proper diet is more effective for fat loss than relying on cardio alone.*
08:28 🚶♀️ *Aim for 7,000 steps a day as a baseline, along with diet and weight training; additional cardio (30-45 mins, 4-5 times a week) may be added when needed to break fat loss plateaus.*
11:16 🔄 *Variety in cardio activities is key; choose enjoyable, low-impact exercises like walking, cycling, or swimming.*
13:04 🔄 *Post-diet, maintaining some level of activity, such as 150 minutes of cardio or 7-9k steps per day, helps prevent weight regain and regulates hunger.*
13:44 🩹 *Cardio is not just for fat loss; it contributes to overall health, and choosing sustainable activities is crucial for long-term success.*
Jeremy you should do a video on weight training vs. "cardio" for heart health. Can you get away with only doing weight training? I stopped doing cardio for fat loss a long time ago, but I still run a few miles every week because I still like to work the heart/lungs.
Can you make a video on how much cardio to do while building muscle(for skinny guys)
Dont burn under enough of your calories count
Don't do it 😂
30 mins right after waking up
low intensity cardio burns body fat mostly, you are skinny, so what is the point?
high intensity interval training burns consymed sugars, could be helpfull for heart, artery, muscle health. Look it up, the differences etc.
if u watched the video, don’t do cardio… just eat
I started rewatching Naruto on the treadmill. It keeps me motivated and entertained
Fantastic breakdown of cardio's role in fat loss! 🏃♂ Your insights into how cardio affects energy expenditure and fat loss are incredibly eye-opening and backed by solid science. 👏
You've really helped me stay consistent with my fitness goals. Appreciate all you do!
I don't know, I do feel that cardio is healthier than just lifting weights.
The fat that people want to lose is lost in the kitchen, not at the gym. No where will you find a "routine" that does not require a change in your eating habits. You want to be lean? Eat clean. The rest will come along easy as long as you're hitting the gym and maintain clean eating habits. Simple.
I was a stay at home Dad, and dropped 20 pounds in 2 months just being a couch potato. I just ate 1600 calories a day. That's it
For reference: 25 male 6ft 1inch 220 pounds to 198
cLEAN eating
I've been hitting cardio everyday, 6 times a week since about 31st July. I'll jog/ walk about 5.56KM and I won't lie, diet is the reason why I'm not necessarily losing weight, but that's due to a lack of money to have an efficient diet, but at least my fitness is in check! I wish you also talked about intermittent fasting in this video, bc I'm on that as well.
Just eat eggs dude
@@saintjames5816 One time fam!
Point blank be highly active with a great diet! I went from being a soccer player to a job that I didn’t move around much of. Just keep exercising on top of eating good
Your dedication to fitness really shows, and it inspires me to push harder!
i try 10k steps every day, but its splitt in 3 parts, walk to the job, walk back and later doing the rest on top. does this count too?
I made a significant mistake in my life by consistently using a treadmill for 50 minutes each day, engaging in high-speed walking and running alternately, over a period of 50 days. During this time, my diet consisted of very low protein and carbohydrate intake, totaling around 900 calories per day - a major error on my part. As a result, I lost approximately 15 kgs of weight, including muscle mass.
Subsequently, my low protein intake caused internal stress in my body. Although I felt energetic, my body was actually suffering. I experienced substantial hair loss, leading me to resort to using minoxidil and finasteride to regrow my hair. It's disheartening to lose so much weight, only to face the additional challenge of hair loss.
I am at the end of my 8th week of fat loss and I have not run a single day! And walking until a few days ago 10000 steps per day and since the last 3 days, 15000 steps. So I went from about 18-19% body fat to about 12% right now. My goal is 10%. Tracking all my calories and eating whole foods and my calorie intake varies day to day yet keeping an overall weekly deficit of about 800 to 500 calories. During deload weeks I eat close to maintenance. So far very low diet fatigue and I am strength training 5 to 6 times per week with an upper/lower split plus an extra day of training for smaller muscle groups. And I am getting SHREDDED! People look at me like i am some sort of freak lol. No need for intense cardio to get shredded. Consistency, listening to the body and keep moving are the keys. Relatively, and I say RELATIVELY, high protein intake and fat intake to keep hormones fine and lots of sun for vitamin D. My libido is great although i have been celibate for the las 5 to 6 weeks and man that helps a lot! I am full of energy and feeling like 20 and I am 44!! I think people problems with loosing weight are Psychological and NOT physiological.
Thanks for your videos, they are informative to say the least. Hopefully soon I will show my results.
Thats awesome, I am curious, what is your daily calorie intake for cutting and what is it for maintenance.
Last 5 to 6 weeks? Won't your partner complain? Or you don't have one?
@@The_To101 it varies, i am doing a "zig zag" approach, so it is between 1600 and 2000 during most days, when I take an active rest day it may as low as 1500 calories. I currently weight 64 kilos. With around 12% i would say perhaps a little lower since my lower abs are starting to show :) I feel really strong and bare no cravings at all although i have no restrictions on what I eat as long as I stay on my caloric deficit. Of course I choose foods that fill me up and have not many calories, yet if there is a day that I feel overly hungry, i eat 200 calories more that day and that fix it for the next 5 or 6 days. It is key for me to discern when it is a psychological craving or it is indeed a nutritional demand of my body and in that case i "listen" if not i let it go.
@@kostar500 yeah, my partner supports me and man does it work! I feel super energized and strong during workout despite the caloric deficit.
Lots of people think it’s “psychological not physiological” until they talk to an obesity doctor.
This video by Jeremy Ethier is a must-watch for anyone looking to cut through the noise and get science-backed advice on fat loss! 🔥💯 The video debunks common cardio myths and provides a clear, actionable plan for using cardio effectively to achieve your fat loss goals. I love how Jeremy emphasizes the importance of diet and weight training as the foundation for fat loss, and then provides specific guidance on how to incorporate cardio into your routine. 🥗🏋♀ This video is packed with valuable information that can help you reach your fat loss goals in a healthy and sustainable way. 👍
I fkcing love this guy Jeremy Ethier, u just show information and opinion with facts based on science. Thanks dude. U are not bias. Im on the point of view of just doing cardio by jogging. Now i have opened eyes. Just a diet with calories deficit and just walking and eating healthy.