The BEST Way to Use Cardio to Lose Fat (Based on Science)
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2023-10-01に共有
Special thanks to our guests for their valuable insight:
ALBERTO NUNEZ:
www.instagram.com/nunez3dmj/?hl=en
LEE LEM:
youtube.com/@l_eel_em
DR. ERIC HELMS:
www.instagram.com/helms3dmj/
massresearchreview.com/
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Do you need cardio for weight loss? Cardio isn’t nearly as effective as most people think when it comes to losing weight and fat because of the constrained energy model. Most research has shown that people who start doing cardio without any changes to their diet tend to lose 20-50% of what they’d expect from the calories they’ve burned.
What about doing more cardio to lose weight? Without changing your diet, you’ve probably got to do a whole lot of cardio for it to have a meaningful effect on fat loss. Which isn’t a very efficient or realistic approach for most people.
The takeaway is that should think of cardio as a supplemental tool that you can stack on top of your diet to speed things up.
But how much cardio, exactly, should you “stack on top”? I sought the opinions of Alberto Nunez, an extremely knowledgeable coach and lifetime drug-free pro bodybuilder who’s known for getting into insane levels of leanness, and Lee Lem, a natural bodybuilder just a few weeks out from his show. Surprisingly, both said that by using either a longer or more aggressive diet, they didn't really need cardio to lose weight or get into crazy shape.
But including cardio had its benefits. Alberto and Lee say maintaining a high daily step count helped them burn more calories and make sure they don’t get lazier as they get leaner.
But now I wanted to find out, on top of daily steps, how much actual “cardio” is required to get really lean? Here's Alberto's take: "Usually the smaller the athlete, the more cardio we will have to do. It helps so they can eat a little bit more, which is obviously gonna help with the mental component to some extent.” But he also emphasized it’s lifestyle-dependent: "I've had people do nothing. Nothing. And usually, this has to do with the occupation that if they don't move, they just get fired. So servers, personal trainers, labor-intensive jobs, things like that."
But for most of his clients, "7,000 steps on average as our baseline you have that set. I'd say most people, per week, are going to require 4 to 5 days of cardio to lose weight, ranging anywhere between 30 to 45 minutes.” This seemed to line up with Lee’s protocol as well. On top of 10,000 steps a day and lifting weights 4 times a week, he’s also doing 5x 30 minutes of cardio to lose weight.
But remember, this isn't just to get “six-pack abs lean”. We’re talking shredded. And they don’t do this much cardio right away. Whenever fat loss has stalled, and they’re not making progress, that’s typically when they decide whether or not they should add more cardio.
Now as for how much cardio per week YOU should aim for? What I’d recommend is start with Alberto’s recommendation of walking 7,000 steps a day as a baseline. Once you’re consistent with that, try adding in 2 to 3 20-minute cardio workouts per week. And although Lee and Alberto recommend cycling or the elliptical, you have plenty of other options when it comes to the type of cardio to lose weight. The key is to choose things you actually enjoy and can recover well from.
Now, from here, once your body adapts and you reach a stall in your progress using your current routine, you can choose to either eat a little bit less or add a little bit more cardio or steps to continue losing fat. You basically repeat this process for as long as it takes for you to reach your desired level of body fat.
But the last thing you want to do is start doing a bunch of cardio to lose weight during your diet and then stop cold turkey as soon as it’s over. Dr. Eric Helms says keeping some level of activity (7,000 to 9,000 steps per day and strength training 2-3x weekly) seems to prevent fat regain. This is why for long-term success, when choosing the type of cardio to lose weight, it’s so important to choose activities you can actually stick to.
コメント (21)
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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/S2161831… BENEFITS OF CARDIO AFTER A DIET pubmed.ncbi.nlm.nih.gov/31095083/ pubmed.ncbi.nlm.nih.gov/35247352/ pubmed.ncbi.nlm.nih.gov/33105387/
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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.
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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 Tam
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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 👍
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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!
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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🎉🎉
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Puravive has been a total game-changer for me! I feel like a new person after incorporating it into my routine. I highly recommend it to anyone seeking better health and vitality! Don't wait, it might not be around for long: https://youtu.be/NkWGe-QKVhI To anyone who wants to lose weight as well: - Drink water before meals, consuming a glass of water before meals can help you feel fuller, which may lead to consuming fewer calories during the meal. - Replace sugary drinks with water, swap out sugary sodas, juices, and energy drinks with water. Not only will this reduce your calorie intake, but it will also eliminate empty calories and added sugars from your diet. - Stay hydrated, sometimes feelings of hunger can actually be masked thirst. Aim to drink water consistently throughout the day to stay hydrated and avoid mistaking thirst for hunger. See you guys when you reached your weight loss goals and feel amazing!
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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❤❤❤
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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
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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.
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Seeing Lee made me smile so big. He's so adorable and his progress is amazing.
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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.
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But without my cookies 🍪 I’m just a monster
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The more cardio I do the hungrier I get I notice.
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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.
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In my opinion, this is by far, the best explanation for the process of fat loss, incorporating SME testimonial, science, and rational discussion.
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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.
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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.
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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.
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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.
