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In this video I’m covering 5 common cardio mistakes people make when trying to lose fat. We’ll cover how much cardio you should do for fat loss, how it impacts muscle gain, the interference effect, timing of cardio around weight training, HIIT vs LISS, fasted cardio, considerations around NEAT and more.
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References
Cardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:
https://pubmed.ncbi.nlm.nih.gov/19454641/
Physical Activity & Weight Maintenance:
https://pubmed.ncbi.nlm.nih.gov/24355667/
Cardio isn’t as Effective for Fat Loss as You’d Expect:
https://www.massmember.com/products/mass-subscription/categories/2148202210/posts/2150070964
https://journals.lww.com/acsm-msse/Abstract/9000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.96038.aspx
Interference Effect:
https://pubmed.ncbi.nlm.nih.gov/24728927/
Warming Up & Performance:
https://pubmed.ncbi.nlm.nih.gov/19996770/
Proximity of Cardio to Weight Training:
https://pubmed.ncbi.nlm.nih.gov/28783467/
https://pubmed.ncbi.nlm.nih.gov/33751469/
Cardio Intensity:
https://pubmed.ncbi.nlm.nih.gov/17101527/
https://bodyrecomposition.com/research/epoc-after-exercise
https://pubmed.ncbi.nlm.nih.gov/28513103/
Volume of Cardio:
https://pubmed.ncbi.nlm.nih.gov/22002517/
Fasted Cardio:
https://pubmed.ncbi.nlm.nih.gov/21411835/
https://www.mdpi.com/2411-5142/2/4/43
https://www.researchgate.net/publication/341494761
https://pubmed.ncbi.nlm.nih.gov/25429252/
Calories Burned from Different Occupations:
https://alanaragon.com/researchreview/ (Dec 2015 Issue)
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Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=9iN7jlPJhyQ
https://www.youtube.com/watch?v=1-ToWK6xSyE
Written by Jeff Nippard
Filmed by Daniel Cooper, Jeff Nippard and Stephanie Buttermore
Edited by Jeff Nippard using Final Cut Pro
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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26 comments
How many days per week do you do cardio? I'm trying to see something…
I feel people forget that cardio isnt honestly primarily for fat loss. At least for me. Its all for my cardiovascular system and respiratory
I try to do 5 mins walking warm up before the every workout and after every upper body day I walk in an incline for 15 mins.
Huge respect for not just throwing info out there, but actually supporting it with studies and data, thank you! Very informative 🙂
I’ve lost 50lbs with just cardio. I have a bad back and lifting is just not an option
Reduced activity through neat after long and tiring cardio? Wont ever happen to me. I have andrew tates and david goggins mindset combined. Stay hard👊
I do about 40 min of weight training followed by 25 min of cardio or I’ll do weight training in the morning and 25 min cardio in the afternoon. Usually it’s steady state cardio I try to keep HR to about zone 2/3
Cardio is good for heart health too so doesn’t hurt to include it
I look over because the arrow looked like a roach on my phone 😢😂
One of my biggest bsd habits is holding onto the rails on the treadmill and stair climber.
Just recently, I was struggling to get my heart-rate past 105. I could speed up the treadmill and up the incline sitnificantly, and would see no increase in heart-rate. Then I tske my hands off the rails, amd it shoots up to 130 after a minute. 😅
11:32 what's the difference between "chair-bound" work and "seated" work?
No one eats 10k calories, that was the dumbest example
To achieve better health and fitness, it's essential to focus less on micromanaging your body's every move and more on maintaining a healthy lifestyle. Regular physical activity, such as exercising at least three times a week, coupled with proper caloric management, forms the cornerstone of this approach. The principle of balancing calories consumed with calories expended is straightforward, without the need for special diets or expensive programs. My own journey from 98kg to 71kg over two years is a testament to the effectiveness of clean eating and consistent exercise. In addition to gym workouts, walking my dog daily for 2-3 miles has been part of my routine. Currently, as I enter a bulking phase with my weight at 73kg, the same principle applies: it's all about managing calorie intake and expenditure. Cardiovascular exercise, while not the most effective means for significant fat loss, plays a crucial role in building stamina and endurance. Contrary to some beliefs, the type of cardio matters significantly. For instance, my experience with Muay-Thai training, which includes circuit training and sparring twice a week, offered an unparalleled cardio workout compared to any other form I've tried and it did make me lose body fat like crazy!
Idk if theres much science behind this. But i began hitting 20-40 minutes of cardio right after weights, and my weight is going down and strengrh going up rapidly.
Hi Jeff, I started following your channel recently and this video resonated. I’ve always had trouble knowing whether what I’m doing is right. I wake up fairly early in the day (4:30am ish) and do some light stretches then go for what I would think is a HIIT by running up a hill as fast as I can go in consecutive short periods of time over 20 min or so (fasted) then grabbing breakfast, then pre-workout meal, then 45 min of resistance training. I’m not sure if that’s counterproductive or not. If you had any suggestions, happy to hear.
Does doing HIIT after your lifting session interfere with recovery for strength and muscle growth?
Man you deserve a nobel prize
Seriously, skip this video and just go for long walks or runs etc, be aware of what you eat and how much, and be more active overall. These "science based" videos are getting more and more about trying so hard just to sound smart. People spend their time watching these pictures of "science based papers" and never actually get up and go OUT FOR A WALK.
Why do runners lose weight
To each their own but I’m not going to stop using my treadmill just because this video says it , gtfoh
Just found your channel within the last week or so. Thank you so much for your detailed videos. You give opinions and justifications for them as well as what research says. As someone who has always been a runner and would like to put on more muscle your channel is a great resource.
After watching this video it seems to me that the human body will do just about everything in it's power to prevent fat loss
Who cares about weight? It makes no difference how much you weigh. What's important is how healthy is your heart
long story short the body is so smart that no matter what you do that fat aint going any were until you burn more calories then you take in
Dude I just love how you prove your thermos and comments rather than just saying I feel like you are the only thrust worthy Chanel on YouTube about these topics
10min of jog thrice a week (after usual strength training sessions) with good diet is helping me burn fat alot more compared to when I ignored cardio for months.
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