How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)
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- čas přidán 27. 05. 2024
- Cardiovascular exercise (or a conditioning workout) can be an excellent way to improve health, speed up fat loss, build muscle, and speed up recovery. However, when done improperly does cardio burn muscle? Yes! Cardio kills gains but only when done improperly. In this video, we will go over common mistakes to avoid when performing cardio workouts to reap the benefits while avoiding the negative effects of cardio and muscle loss.
Should you do cardio before or after lifting weights? Doing cardio at the wrong time is a very common mistake people make. Most people will tend to perform cardio before weights when they are in the gym. But doing cardio first is likely to lead to less strength in the weight session that follows and thus less reps being performed. Thus, its best to prioritize weights and perform cardio after lifting weights. This will lead to better strength and muscle gains in the long run.
It will not always be possible to do both cardio exercise and weights in the same gym session. For example, if your cardio session is moderate to high intensity and longer than 30 mins in duration, it may be best to perform each exercise in a separate session. Research in the field suggests that moderate intensity cycling 24 hours after a bicep workout caused a two fold greater increase in strength compared to cardio immediately after the weights. Other research is also in agreement and suggests that irrespective of duration, lifting weights and cardio sessions should be done at least 6 hours apart to maximize muscle hypertrophy.
What’s the best type of cardio to lose fat without losing muscle? Well, running and other high impact cardio such as jump rope, or even interval training provide a lot of eccentric stress and thus tissue damage. This means that recovery time is required after each session, especially prior to performing leg workouts. Lower impact cardio, such as cycling can be used as an alternative method which when combined with weights leads to less of a decrease in lower body growth compared to running. Other alternatives are using the elliptical and incline walking which have a lesser eccentric component and lower impact, therefore require less recovery after. Enabling you to better burn fat without losing muscle.
How much cardio should you be doing? Focusing too much on cardio can lead to better cardiovoascular endurance, but less overall increases in muscle mass. In fact, as a general guideline, it seems that cardio sessions more than 3 times a week or greater than 20 - 30 mins in duration begin to interfere with muscle gains. This does not mean that you will gain no muscle by doing cardio, but your gains will slow when doing more cardio. With this said, exceeding the recommended amount of cardio may be perfectly fine, if your goal is to reduce body fat and maintain muscle mass such as when you are doing cutting. But on the other hand, if your main goal is to pack on muscle and build strength, then you can see how too much cardio quickly becomes counterproductive.
The recommendations discussed in this video are key to avoid having cardio interfere with you muscle gains. To show you exactly how to incorporate the right type and amount of cardio into your workouts to get the results you desire, I have built an easy to follow, step-by-step program. This program will allow you to optimize your cardio and weights routine such that you can build muscle and lose fat as efficiently as possible. Simply take the quiz below to discover what program is best for you:
builtwithscience.com/bws-free...
Subscribe to my channel here: czcams.com/users/jeremyethier...
FILMED BY: Abdo Megahid
Instagram: @abdohmegahed
MUSIC:
Music by Ryan Little - Look Both Ways - thmatc.co/?l=5F80170A
GRAPHICS: Vector art from Vecteezy.com
STUDIES:
META ANALYSIS ON CARDIO
www.ncbi.nlm.nih.gov/pubmed/2...
CARDIO BEFORE WEIGHTS
journals.lww.com/nsca-jscr/Fu...
journals.lww.com/acsm-msse/Fu...
www.thieme-connect.de/product...
CYCLING 24 HOURS AFTER WEIGHTS
www.ncbi.nlm.nih.gov/pmc/arti...
CARDIO AND WEIGHTS 6 HOURS APART
www.ncbi.nlm.nih.gov/pubmed/2...
TOO MUCH CARDIO
www.ncbi.nlm.nih.gov/pubmed/2...
Hope you enjoyed this one! I’m here to help you save your gains in any which way possible 💪. Comment below what you’d like to see next!👇
Abs workout or a PPL Workout routine? Love your workout videos.
@jeremy ehtier, i'm a guy and i have a big butt. i hate that i have a big butt. i want to know if dieting/cardio is the only way to lose fat and while lifting. are there any other way?
Jeremy Ethier isn’t jumping rope considered a low impact activity ?
3 days Split
Does/can working out for long hours have a negative effect?
why is life so confusing
Agree 💯
Is it still confusing?
@@josephflood8507 don’t think it stops
@@arctic_1008 games the game I want you to remember that
It is, get stronger and smarter so it’s not confusing
I learned that cardio kills muscle gain when I was 12 playing GTA:SA every time CJ runs his muscle decreases
Haha true
life lessons from Gta 😅
crusader_x0 and when he swims
Good one 😂😂😂😂
You are a man of culture
Please notice the diference between a full cardio session and a 5-10 (~100 calories) warming cardio session.
Warming your muscles up a couple degrees will male them less stiff, more maleable which in result will give you a wider range of motion and less chance of injury.
DONT FORGET TO DO A WARM UP SESSION EVERYTIME YOU LIFT!
Hey, so I usually run a quick mile before my lifting, it only takes like 7-8 minutes max. Is this okay? Or should I separate it, cause that I can also do. I would also like to note that after my cardio I still have enough energy to continue my lifting properly and i don’t struggle anymore than I would without cardio.
@@justshy158 it’s fine to do mild cardio with strength training….it’s actually beneficial…avoid HIIT or steady state cardio for more than 15 mins before strength training for max gains
Me and you 🤝
@@justshy158 Keep it up, that's the way.
Don't shout
I’ve just decided to do 3 days devoted solely to cardio and 4 to calisthenics and weight lifting. Doing it this way and combining a healthy diet is starting to give me positive results.
wow 7 days a week! are u sore?
@@darquezzeisenhower9673 no I don’t. It’s actually not too hard cuz I only get like an hour so it’s not too intense.
Try doing weight lifting of different parts of your body everyday with a cardio workout. After lifting.. and take a break for one day. The most effective way i guesss
@@zarif480 I’ll look into that
I think cardio once in a while is better than 3days everyweek, don't know tho, just started working out
Me: does no cardio
Jeremy: lots of people do too much cardio
Me: I better not chance it
Isn't that the best method though? Lol
Bro i literally said the same thing HAHA might as well not risk it😂😭
Cardio is almost never tot much is good for ya health:)
Alonzo Diablito It is if you are trying to gain muscle
I'm skinny when I first started working out and my main goal is to gain muscle and strength.. Not knowing what cardio is.
the result, I actually gain those muscle and strength.
I guess I don't need to do cardio?
Healthy heart is more important than big muscles...
Then eat right and train right.
This video is on gains and not losing them to cardio.
Train and eat for ur goals. Everyone has different needs.
Who cares about there heart when you can be fucking huge
Barry B. Benson I’ll live with 2 more decades with gains than dying 2 decades less with a little bit bigger gains.
@@RiotCyborg if you take steroids you will have a lot bigger gains
Barry B. Benson I think you just revolutionized the industry whoa.
This is sad; I'm hooked with cardio, not only helps physically but also mentally.
I'd trade muscle any day for a healthy heart and mind.
Lol
I'm in a similar boat, but do appreciate my heart health
Mix it up with HITT and circuit training. You get both :)
Same here, everybody has their own goals. I’m doing more strength training to improve my running, not the other way around. As a female college student I’m not concerned too much about muscle mass but I do of course still want to look good. You should do what you ultimately want I think the take away from this video is more info not necessarily strict rules.
You don't have to...you can have both. You just have to program it correctly. Also, its not like lifting doesn't help your heart if you do it long enough...
I like the constant reference to what your goals are. I do both weights and cardio and I have specific goals for both and accept I’m not optimising either but the combined benefit is what I’m looking for
I'm in the same boat. I'll never gain muscle as fast as i could because I'm very active outside of weight lifting via Tennis, basketball, hiking, disc golf and more. It is what it is. It's a rare day that I'm not doing some form of physical activity.
I do that too, but what are the combined benefits?
1. Cardio after weights (if you need to do it on the same day
2. Cardio at least 6 hours after weights (Next day is best)
3. Lower impact cardio is preferred (Cycling > Running)
4. Balance your Cardio v. Weights volume based on your goals. (More Cardio = Less Gains)
Eddie Lara you legend! Thanks 🙏🏼
It ain’t much but it’s honest work
Thank you, simple way of answering when should you do cardio when going to cut
czcams.com/video/fY-WqO16B3Q/video.html
Yep, I knew I was doing something right, all along ! Everyone I know does cardio first , ha ha I get the last laugh 😂😂😂 plus 💪💪
I think Cardio always should be important even if it slightly decreases muscle growth.
no
Yes.
I fall in this Camp as well cardio is about conditioning the heart to last you a lifetime Plus
Yes
No.
This guy is probably the best fitness you tuber out there. So much time and effort go into these videos with all the research and editing. I think everyone should follow this guy
Jeremy: Makes a video about killing gains
Jeff: Wait that's illegal
Underrated comment
😂😂😂
Just walked up the stairs and lost all my gains.
😂
Rest at least 6 hours and then you can workout
@@qjcbciwbcy1738 fr bro, only downside was I spent 12 hours in the gym since it was on the second floor
😔
i let my baby fall off the couch cuz i would have had to run to him. Cant risk these gainz baby srry
Only Jeff Cavaliere can tell what's killing our gains.
true
*Pushups are KILLING your gains*
Dat video tho
Don't you mean V Shred? ;)
Daniel Rawlinson He wants to be Jeff's son so bad lmao
czcams.com/video/fY-WqO16B3Q/video.html
I do 30-60 minutes of straight-up walking on no incline on the treadmill after my strength training, its helping burn body fat, and my muscle mass is increasing slowly. I do my cardio right after, I dont wait
What speed?
@@Carlosmalagon1503 anywhere from 4.5 - 5 km / h or around 3 miles / hour . I only do 30 minutes now, no more.
@@IvoryTrance its been a year! how are the gains? did jeremy’s knowledge help u get gains?
@@kurkurehatake878 honestly I was doing that even before his video, i jsut saw his video for context. but so far my muscles have definetly grown! except my eating habits arent the greatest unfortunately. but I lost 60 pounds in 7 months in 2016-2017, and I have maintained my weight since then - since joining the gym in 2019 my muscle mass has increased substantially! thanks for asking!
@@IvoryTrance I need your help. My weight keeps going to 90kg and then a few days later I go to 89.9kg-89.5kg then a few days after goes back up. Although I’m doing push pull legs rest pull push legs split and eating around 500-800 less than my maintenance calories
Jeremy, I’ve been a follower of yours for a long time. But I gotta say it again. You’ve got the best CZcams fitness channel. I love how you cite to the studies.
Basically: Try to separate your cardio from lifting days. Keep it around 1-2 times a week (depending on how often you workout). Whilst doing so, keep it short and not too intense! (20-30 mins at max)
Thank u
tyy!
Bro I go on weight training 6 times in week how many days should I do cardio
I do 15 min and feel it's to much lol
@@Zachinator2009 same 😭
Dude, i wish i found your channel way back. Easily the most helpfull channel out here. You deserve every single Subscriber and Like!
Thank you!!
Truth
Better late than never!
He stating obvious things. Obviously if u do exercise before weights u will be weaker
I'm guessing you never heard of Athlean-x
I just discovered your channel a week ago and you have been more helpful and insightful than the trainers I've had in the past. The fact you include research to back your claims gives me more peace of mind and helps me understand more about how to properly go about gaining muscle and living a healthier lifestyle. Thanks man and keep it up! 😁
I have watched a lot of certified professional trainers on CZcams about workout and diet for muscle gain and fat loss but got disappointed every time with the results. The thing I like about your videos is that you don't overcomplicate things and your methods actually work! Thanks man.
Seriously, Thank You, I’ve been wondering why my gains were better during times where I slacked in cardio. I was doing heavy cardio like 4-5x within 7 days. Great info.
This video is great. I always struggle to decide what is best for cardio. This video makes it very clear and backs it up with solid science/logic. Keep it up!!
My heart is more important than my muscle gains. Also Cardio before calisthenics does two things it gives u warm up and stretching to whole body. So even if i do less body workout, im satisfied that i lost extra fat and ensured healthy heart after intense cardio. U can't become body builder by practising this but u will also not die by a heart disease.
What ever works for you, works. 🤙
One of your best videos in a while. Keep it up, man!
Perfect to know, my trainer has me doing what we call recovery day twice a week ( Wednesday’s and Saturday’s cardio) for 90 minute sessions. With the other days being Upper and Lower days respectively weight days.
Thanks for giving us accurate information, and not just saying it, but backing it up by stating your sources 👍
Keep in mind, the Five stars are based on my needs for this item czcams.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
Was literally just thinking about this. Thanks once again Jeremy!
Just what I needed!!! I started doin' cardio on a stairmaster this week. I was wonderin' how much cardio I should do. Thanks for the answer Jeremy!! keep them videos comin', peace and love from Chile
Love that you back up all of your info
Just started incline walking and it is the best that has ever happened to me in the gym. The calories you burn are gigantic and doesn't feel like you are destroying your body like when running.
It's actually very bad for your knees
@@fotiskaf alsp you dont build stamina and your heart doesnt get as good training like when you run
@@captain4865 I do 1 hour incline walking sessions that are just as good cardio as running is. Start at 5 incline and increase every 30 seconds until 15 (max) incline at 4mph (fast pace as 3.5 feels more comfortable). Walk at 15 incline for as long as I can take it (heart rate bpm are end at this point) and then slowly drop down to 8 incline and finish at that level. If i want do do a more mild version then i just walk at 3.5mph. Still a good session either way.
@@fotiskaf I used to believe that lie too, until a year when I started doing longer runs and realized I wasn't feeling nearly as sore or as much pain as I did when I started running the first time. Stretching and strength conditioning helps too, but it doesn't mean that running hurts your knees. Now if you have bad form, than yes it will be "bad" for your knees because your form is way off.
Accidentally killed my gains for the last 6 months...
CaptainTenacious same
I do cardio before weights every day :(
Adriel Martinez I do weights on one day then cardio the next day cuz I read that I need to eat carbs, protein and arnd 2500 calories I’m like 140 pounds btw
wouldnt you lose more fat by doing cardio tho
@@phaseless2653 yes you would. But at the same time loose muscle i suppose
I've always been confused as to what the best time to do each. I'm 41 and out of shape I did lose 20lbs last year but I want to get into weight training. I've been doing light training while watching your videos to learn more. Thank you
Very useful video, now I know I'm doing way too much cardio. I'm 43 and had my over 40's health checkup at my local health centre last February & was told I had to lose weight, lower my sugar intake & cholesterol. This was to lower the chances of developing health problems in my 50's/60's. I made a small alteration to my diet - basically more fruit less crap, smaller portions. I've stuck to it with no increase in appetite (I do feel a bit empty first thing in the morning - made me more regular too!), by just doing this I've dropped a stone in weight (2 inches off my waist) but after a few months it leveled off. So in July I joined my local gym, been doing cardio slowing building up to loger sessions (I have lower back issues so I have had to be patient in building up the sessions intensity). The cardio has really helped in building up the endurance & strength in my legs which I thought I had lost after my last back injury in 2015, got rid of a lot of butt fat too, I do do some weights at home (dumbbells - arms shoulders & chest only) I still have a little bit of belly fat that I would like to get rid of, are there any exercises you could recommend for someone with lower back issues? Maybe do a video for people who have lower back issues like me?
Thank you so much Jeremy. This is just what I was looking for.
5:51 Overview of video. Thank me later. :)
🐐
You will be blessed.
ZhiXian Uan ur a legend sir dont ever forget it
True MVP. Saved me 6:50 minutes of my life.
I'll thank you before I die 😇
I’m obese and have been doing weight-training and cardio at the gym for 4 months now. I’ve lost 50 pounds and since I was feeling stronger I started going to the gym 5 times a week with 50-60min of weightlifting followed immediately by 30 minutes of cardio.
The cardio used to just be leisurely walking on the treadmill. But it started getting boring so every week I increased speed and incline and this week I was doing 30 minutes of intense power walking - I was very proud I could power walk for half hour nonstop.
This week not only did I power walk for half hour every gym day, but I also increased the weight on every session so far (legs/chest/arms). Today, my body aches all over and I haven’t felt such DOMS in so many weeks.
Usually by Thursday I’m feeling great even when I increased weight. But after every day I got more and more sore and now I’m gonna skip the gym for a few days because my whole body aches badly. It sucks because I was looking forward to turning the power walking into jogging…but I’d rather take it slow than get really injured and not be able to do anything at all!
Hey
Do stretches in the moring and the evening. With them, you will never be sore.
Thank you for sharing, man. Appreciate you
Get a fitness tracker that tracks overall activity, not just steps. The secret is to stay active. Formal exercise is just one way to do that.
I've found getting enough nitrate-rich vegetables in the diet, like beets, greens, carrots, helps alot to reduce soreness.
@@Magnulus76 Thanks man - I got an Apple Watch but also want to get something more specific like a chest strap monitor or something. You know any good brands or devices ?
I’m down 112 pounds now almost to my goal weight I think in another 5 months. I changed up my workout I now do about 90 min weightlifting in the gym 2-3 times a week and I run every morning 2-5 miles
Screenshotted your comment, I thought weight lifting slowed down weight loss. But now I'm realising that weight lifting helps with strength, diet is the main factor responsible for weight loss and muscle gain. No wonder 80% of progress comes from the kitchen.
This video was soooo helpful! Thank you!!
Gréât analysis and recommendations. Practical and easy to have us adjust our fitness routines.Thank you !
Still struggling with this balance, thanks for covering this so detailed
18-30% less gains isn’t that bad, the cardio is definitely worth it and makes you look more ripped. Anyone can just eat a lot and lift heavy, it takes more discipline to also do cardio. Even more to also diet. If you do enough cardio you barely have to diet.
thats so untrue, diet is wayyyy more important than cardio. cardio is only gonna burn like max 200 calories, that's not gonna make a massive difference. You can a hundred percent look ripped from very very minimal cardio if your diet is good enough, but you can't do it vice versa
@@marieu5544 you probably think running 3 miles is a serious cardio workout.
@@marieu5544 I can run 6 miles 5 times a week I often do longer runs where I burn 1000 calories. I can burn 200 calories reading lol.
@@horse-4598 show off
@@buck8266 it’s just annoying how people that do little or no cardio automatically believe diet is everything. Dudes in third world countries be getting jacked eating rice and beans and minimum amount of proteins but they try and work hard af.
Thanks man! I like the presentation and all the good information!
Best fitness CZcamsr! I love that everything you are telling is science based
Wow I’ve been doing things entirely wrong, I run like a mile and a half before I workout. I see why my muscles are lacking.
fr me too, i used to run a mile on the treadmill before a workout
For fat person, it might be usefu for weight loss, but in terms of bulding muscles, that was wrong and damage muscle...
Just a mile and a half isn’t going to ruin your gains.
Update - I’m ripped now 💪🏾
You channel had actually help change my training techniques and improve very fast
Thank you!!!!!
Wow! This is eye opening! And to think, I ran on the treadmill before my strength training this morning. I wish I saw this sooner. Thank you for sharing!
Very informative, thanks man love the channel!
Best fitness channel. Always gets straight into the video
I don't know if you covered this but if you are overweight, should you prioritize losing weight or gaining muscle? I think that is a pretty important video.
I would say that that depends entirely on you and your goals. But I will say if you are trying to impress gym friends gains may be the way but if it is people around you who haven't physically seen "how much you bench" then losing weight makes you look far more muscular and is better for your overall health. However, you don't have to put one over the other entirely. You can still do both while it may not be as effective, it is better to start a consistent regiment now on both for a longer healthier lifetime. Alan thrall made a good video on his transformation recently and I recommend to watch that
lose it, high percentage body fat hinders muscle development go on a high protein and low calorie diet
Spongebob Squarepants agreed and if you do it right (nutrition, cardio, lifting and sleep) with noobie gains and all the fat you’re burning you will gain some muscle while losing the fat
You can build muscle in a calorie deficit.
Jonas Butler If you only do cardio and have no strength training you get the skinny fat look. You overdo it with one thing and don’t balance it out with the other.
This video really answered all my questions regarding doing cardio. Much thanks sir. God bless you. 😇
great video thanks
Thank you for an excellent dissection on that topic
very Timely...
When I tell my friends at the gym about your videos I say basically he does the math!
Exactly the topic that was running through my mind today and boom here comes the video. Yet again !!
If your mind does too much running you'll kill your brain gains!
@@SuperNoX86 uve been oding on Jeff Cavaliere 😂
Same here! I guess we all know what that means !
On point. Always got valuable info 💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾✔
Appreciate the science based info, thank you for this video !
Very useful information, I normally do some cardio (running) after I weight lift for about an hour. My main focus is losing weight but gaining muscle is right up there, I guess once I’ve lost more weight I can cut some cardio out of it for the gains. Been on a nice diet as well so I’m on the right track but anyways, these videos are VERY useful thanks again!
This tips proves that i'm going on the right track, I carry weights on weekdays and run on weekends, at least twice a week is my aim. Still going short but still i made the effort.
How has your progress been?
Flat I think he’s dead bro
@@ayad3834 yes I think he died of exhaustion
Flat most definitely seems like it
Very helpful, thanks very much!!!
Thank you for this video. It was so informative. Cheers
So glad I watched this as my goals are strictly getting big 😄 thanks a bunch Jeremy, keep up the good work you’re a beast bro! 🙏🏻
I wish I found this video earlier. When I first started strength training, I tried to incorporate running after I’m done with my workout, which caused a lot of pain in my knees. And just like what you said in the video, I started needing more recovery days because of my poor choice in cardio.
If you are an experienced runner, you probably wouldn’t have the same problem as me. I was a beginner in everything.
This is solid info man. Very informative.
Thank you for the tips!
I love how you include all the scientific evidence to back up your claims. You're amazing, Jeremy. Keep up the good work!
This vidéo is very helpful! I started weight gain recently and I admit I was doing too much cardio. Thank you for making this.
This video is great man. I need to do cardio to lose weight but I wanna build strength so I appreciate this video a lot because I've been confused on what to do for cardio
I think it comes down to the person and what they’re workout routine is. For instance, I start all of my workouts with 3 2 minute sets of jump rope. Nothing that will leave me exhausted or anything, but just enough to ensure my blood is pumping through my body really good and my muscles are warmed up for the workout (especially if it’s a lower body workout).
Your videos are getting better and better
Your content is beyond informative. It is also motivational. Thanks for sharing!
I have noticed how hard it is for me to build muscle and I am doing cardio before work out as warm up. Thanks for the info!!
Almost killed my gains thank you very kewl
SWIMMING??? .... can you please make a video about the effects of swimming and if it's a good use for cardio or possible with Weight-training. THANK YOU
Yep, same concern for me 👍
I love swimming in a river. I swim for at least 1.5-3km against current every day. My gains goes to shit every summer probably cuz of it.
But i enjoy it way too much to care tbh.
@@bratulis I feel you on that one bro. I do the same. Swimming's amazing for full-body activation, good for the mind and soul. Just feels incredibly "free" in the water
Swimming and big muscle are not on the same page so don't expect you can have both
From my personal Ex. Swimming free style is almost as intense as running; but breaststroke is low intensity as walking but very high at burning calories
I have been trying to do more cardio recently (longer bike rides) which I have been doing before my workout and noticing that while my legs have been growing in strength, I am feeling much less able to perform the strength exercise routine I had been doing. I had been attributing this to how hot it is outside, but thanks to the information from this video I know that it is also likely the intensity and order of my exercises. Thank you!
amazing video, solved all of my questions for cardio in my bulking phase
Never have I ever thought I would have to stop going to the gym so often lol.
G. Glg
N.
BBM
For my goals I do cardio almost everyday, I was a fat kid and for me, at least going for a brisk walk long after working out and dinner, is not just positive but healthy
Thank you. Very helpful.
Great video)
I really like summary at the end of the video.
This is on point. I used to lift weights and then immediately go to 2 hours of MMA after 5 days a week. Meaning violating errors 1 and 3. I saw muscle gains at first but quickly hit a wall. I tried eating a lot more, changing lifting routines, nothing seemed to make me grow. Now that I don't do MMA anymore, I am already bigger in 6 months than I was in over a year of lifting.
edit, I should note there was a 1 year gap there where I did NOTHING. So my muscles shrunk and I got heavier. But now Ive lifted for 6 months, got my muscles back and then some already with no signs of slowing down.
im doing elliptical 3 times a week for some 90+ minutes, and i also found that completely separating it from strength training is a necessity if i want to lift my usual workloads. i do cardio in the morning and work out in the evening, or vice versa. works fine for me, since my goal is fat reduction while somewhat keeping strength/muscle mass. i also do build slightly with this, altough to a slower degree than what im used to without cardio.
to me, it really is like this video stated. funny when you train in a certain way, and then you see a video confirm and explain the results you are seeing on yourself :D
Absolute beast bro! Cheers for the inspiration
Thank you, Jeremy! You help me a lot with your tips! Love from brazil
I’ve been running a little more frequently in the past 2 months for my cardio, i really enjoy this form of exercise but like you stated, it does have a negative impact especially for leg day training, recovery can be a lengthy time period, which seems to equate to a slower muscle gain process. I’m ok with that atm as i’m trying to increase my cardio endurance and a little muscle loss + slow muscle recovery / gains is what i’m expecting, great content and always informative information, easy to understand and well presented facts, thanks and greetings from New Zealand!
I don't care if i gonna gain muscles slower....my muscles are useless if my heart is weak.
I run 4 to 5 miles b4 i workout. Ive been doing it for 8 months and my gains have been crazy.
Perfect, exactly what I wondered
Thanks for the info💪
I always do my cardio at 7am and lift at 7pm. Every session feels amazing
healmehh A nice I’m gonna give that a try
That's the ideal
Gonna try and adopt this. I've found the days I do a good cardio session. I lift better later that day
Exactly. Being Consistent is more important. Everyone has different schedules or whatever
are you doing that everyday?
This is a good tip. Because I want to get leaner and shredded so definitely I needed cardio for that. My plan is to lose fat percentage and maintain muscle and then build strength. Tho. I don't want to be huge because I really need endurance for my sport.
Super helpful! Thanks!
Thank you this was very helpful 👍
That is actually weird because when I do cardio before weights I feel more motivated
Exactly.. without cardio you just feel lazy lifting weights🤣
You can just do 5 minutes walking warm up
IQ is nothing that’s exactly what I do well 7 minutes of walking/ light jog to warm up and then I go to weight. But sometime I come in the gym not really feeling like working out but after 5 or so minutes of cardio I’m pumped for the workout.
Its just youtube broscience
This seems to be good advice for hard gainers. I believe those that looking to lose fat get greater results by combining cardio and strength training. I think it just depends on your goals.
Well I was able to loose lots of fats and gain muscle by lifting three times a week, and ending each session with a 20-30 min inclined walk. I am nor a hard gainer, but I was 99kg and mainly wanted to remove the belly fats and look better.
Basically, I did precisely what Jeremy suggested without having seen his video until now. And I can vouch that it works. ;) So I don't think it is for hard gainers actually (in fact, hard gainers I know don't even cardio at all)
Great video!
Wow! Thank you very much, I always do the cardio right after weight training, so I was wrong all this time 😱
I do 5-10 mins of cardio after my workout and it feels great.
same, I feel it's way better and it is just to help with health in general
Need a video on optimal hydration, quantity, effects of dehydration
ArmyAntAdam completely the opposite. Drink water before, during and after to maintain performance levels. Water is your friend.
Great video helped me a lot
This video is perfectly informative. Gives multiple options depending on your goals
Cardio vascular endurance or as I like to call it the ability to loose gains
I see you've met master Dom
@Magz z I think a 6 minute moderate jog is perfectly fine. I do a few jumping jacks and burpees if I don't feel like jogging or cycling. Nothing too intense, just to get the blood flowing and the heart pumping.
loose????
@Magz z well i dont know about your situation but i walk to the gym (around 15 minutes) and then to warm up the muscles i do each exercise for one set with around half the weight i would work with to get to failure in a set
@@rhitamdutta1996 stretch, warm up with the weight exercises you will be doing, I just get on the bike for about 5 to 10 minutes to get my heart going and joints lose and then stretch a little.