Every day millions of people around the world I don't read news to this body fat and yet 90% of them look exactly the same a few months later why cardio doesn't lead to fat loss by itself a few years ago I used to believe that sweat means fat loss and every time I exercised and my t-shirt looked like this I thought hells yeah bro I'm losing all kinds of fat but I was wrong sweat has nothing to do with it body fat is burned only if you are in a calorie deficit and the problem is most people doing cardio don't create a deficit because they heat back what they burn after all one hour on the treadmill only burns around 500 calories the equivalent of a small snack think about how sad that is you do all that effort and then completely eliminate its effect by having what 12 Oreos ah so a video now that you've seen me you feel me doing cardio what's your take on it I don't know and this seems like a lot of unnecessary work yeah I I kinda agree my friend of video who films these awesome videos started losing weight two months ago he's down 25 pounds already and he didn't do any cardio the truth is you don't need cardio to get lean you can get as lean as you want to diet alone for example I don't do cardio either except for walking but we are both lucky we are both lucky to be tall at 6 feet tall and my quitting body weight of 170 I can lose fat with 2,000 calories per day I can easily feed big meals and desserts in there but some guys who are shorter and women unfortunately have to eat less to lose fat they probably cut with 14 1,700 calories per day so unless they do some cardio on top of their diet they have to eat very little they can't enjoy their diet this is where cardio becomes very useful by increasing our movement and giving our bodies 30 45 minutes of exercise we can burn 300 500 calories this gives us much more room to work with our diet bigger meals and the option to have desserts so if you find yourself in this category where you need to do cardio let's see how you do cardio for fat loss if you're doing cardio for fat loss you should only concern yourself with how many calories you burn the type of cardio you do really doesn't matter there is a huge debate going on online on whether high intensity interval training or low intensity cardio burn more fat in my opinion this is a useless argument even if one type of exercise burns more fat than another while you're doing it the amount of fat you lose at the end of the day is still almost entirely dependent on the calorie deficit our body is very smart if you burn more fat during exercise you will burn more glucose at rest and vice-versa so I think the real argument here is actually which type of cardio burns more calories per minute well in that case yes higher intensity always wins anything that is high intensity of course burns more calories and its lower intensity version but that doesn't make it superior for fat loss what you burn in half an hour of crazy cardio you can burn in one hour of brisk walking it's all about how many calories you burn in total if your goal is fat loss there is really no need to be doing highly technical cardio like Sprint's and you can clearly tell I don't do any running look how awful my form is God what the hell was I looking after airplanes anyway let's go back to the video so as I was saying only concern yourself with burning calories here's what you can do as cardio number one walking this is what I personally do I make an effort to walk around 7,000 steps per day I do this solely to burn calories because for each kilometer you walk you burn as many calories as your body weight in kilograms approximately number two running you can run two or three hours a week as your cardio running actually burns just as many calories as walking for a certain distance but you do it in less time something that I should point out here is this if you're a strength athlete just know that running is a type of cardio that produces pretty high muscle damage because your legs repeatedly hit the ground this of course interferes with your recovery because it's harder to fit between leg training sessions but if it's not about it you can do it number three is swimming swimming is awesome it involves your whole body and it's one of the few types of cardio that trains the upper body more than lower body number four sprints do five ten Springs twice a week again this can interfere with your leg training sessions so make sure you program them intelligently number five high intensity interval training on a bike this is probably the best type of cardio you can do indoors it improves conditioning it burns out of calories and it produces much less muscle damage than running you can do this routine two three times a week and number six orders really there are 100 other options you can mount them by you can rope jump you can play sports you can hike you can shadow box you can dance whatever you want remember you're doing it just to move your body as a means to burn energy so everything goes now a concern your hero line very often is that cardio interfere Sutor strength regression basically the more kardi you do the less gains you will make well this is only partially true cardio interval super strength regression only if you progressively overload it if you always try to increase the amount of work you do each week or the intensity of the cardio that is when you signal that adaptations in endurance are needed otherwise there is no interference effect and even then it's not like you can't gain muscle or strength you just probably can't reach your full strength potential I mean look at basketball players look at boxers look at any other athlete they do an incredible amount of conditioning work and that is still stronger and more muscular than you I used to be afraid of this interference effect myself that was until I met my friend Flavio who is a TRX trainer at my gym this guy does around 10 hours of TRX per week and three strength training workouts per week and he is stronger and more muscular than me if you want other examples check out alex vida this guy is both a marathoner and a 700-pound squatter and actually has a book the hebrew athlete if you want to check that out the point is the belief that cardio training will cause you to sacrifice strength power and muscle mass has been completely exaggerated in the fitness and bodybuilding world as long as you don't push cardio very hard there won't be an interference effect and as a final point I'd like to address fasted cardio briefly fasted cardio is superior to fair cardio for fat mobilization burning body fat takes two steps number one fat mobilization taking the fatty acids out of the fat cell into the bloodstream and number two fat oxidation transporting the fatty acids to a consumer where they will be burned well when you get very lean fat mobilization becomes more difficult and fasted cardio can help with that it can help Drive fatty acids out from the fat cell but if you are 1015 percent body fat you don't need to worry about it you have plenty of fatty acids in your bloodstream at any given time even if you increase the amount of fatty acids you have in your blood - fasted cardio the amount to burn is still determined by the calorie deficit the fatty acids you don't burn will go back into the fat cells hey this is rod oh thanks a lot for watching my video to learn my full approach to cutting check out the aggressive fat loss program to download my free nutrition ebook click on the master of macros and of course subscribe for more videos you
