What Forms of Cardio are Best for Fat Loss?
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- čas přidán 30. 05. 2024
- TIMESTAMPS
00:00 Intro
00:50 Role of Cardio
02:05 Energy Expenditure
04:36 Cardio & Energy Expenditure
08:53 EPOC
11:18 Fatigue
14:26 Enjoyment & Sustainability
15:43 Step Count
17:28 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/21060...
pubmed.ncbi.nlm.nih.gov/26832...
pubmed.ncbi.nlm.nih.gov/26950...
www.frontiersin.org/articles/...
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I find incline walking to be the least stressful form of cardio that burns a decent amount of calories
Definitely a good option 👍
What level of incline do you find works best for you?
@@richardhayden5650 I set it around 6
I start at zero. Raise the level at an even rate reachihg the highest incline at the halfway point of the workout and then lower it at the same rate reaching zero by the end.
i mean just do whatever you enjoy, otherwise its hard to be persistent
i think the point about doing whatever cardio is preferred is really important. since cardio isn’t critical, it can be done moreso as an enjoyable activity that happens to help increase energy expenditure. running the treadmill for 15 minutes makes me want to kill myself, but i can box for an hour on motivation alone. thanks for the video as always
Yes, enjoyment and sustainability is probably the most important consideration of all 👍
It isn’t critical!!!?? If you had to pick only one exercise…it should be walking/running. Walking and running do wonders to your
heart
Lungs
Brain
It’s miraculous!
@@nettieharris yeah if you are a coath potato but if you already walk like 5 miles to go to school then there is no need for cardio
For me that would be in reverse :D I couldn't enjoy boxing some stupid bag or something but I can run half an hour on a treadmill and totally enjoy it. I enjoy hiking, cycling and running in some forest a lot more, but when I can't, running on a threadmill would be the second best to me.
Really interesting stuff. I know the theme was cardio for fat loss but the benefits of cardio to the heart and lungs cannot be ignored
For sure. I may make a video specifically on cardio for health at some point 👍
When I was a runner and "part time gym attendant", it was the simplest thing to loss 10kg of weight while training for a 5k race, but for half marathon training it was hard to avoid weight loss but of course if you are running 80km a week while doing resistance training your actual problem is avoid weight loss.
So why it's so difficult for most people?, because they gain weight during a decade or more but try to loss it all in six months or less, because most people don't try good habits first like regular exercise and then set goals for body composition.
An average overweight person should expect results after the first one and half year of regular cardio + gym + good diet. Most people complaining about exercise don't giving good results is after 3 months of irregular training and intervals between starvation vs gluttony.
Very good advice here. Regular exercise and a well-controlled diet over a lifetime is far more effective for weight management than periods of extreme deficits & surpluses 👍
Something that you miss out on is the difference of energy source for exercise depending on the effort. Meaning, if our body draws the energy (ATP) from burning carbs or fat. This is a balance which tips to either direction depending on if the current effort of the exercise is high, and we therefore need energy quickly (more carbs), or low (walking, low effort running, hiking), where the body can use the fat storage.
So steady cardio might be adding to our total energy expenditure, but it is also efficient of utilizing our fat storages. This is a reason why walking is so good for fat loss too.
Your channel is so legit! As a researcher, I really appreciate the amount of work you put into your content 😄 you must be a good student
Cheers, glad to hear it 👍
I can't believe this channel still didn't blow up. It's been a year now. Pls blow up!!
@@evilmirin1329 yea!! Blow up already! 😝
@@FlowHighPerformance1 and
@@FlowHighPerformance1 in
The quality of your content is next level, you deserve a lot more sups. If you keep this up I really think your channel could become very popular!
Glad to hear you enjoy the content 👍
So far this is my favorite fitness channel. Straightforward explanation. Full pack of knowledge, segways. 💕
Glad to hear it 👍
Glad to see the step count make an appearance here! I've seen the recommendation for "150 minutes of cardio per week", but I couldn't figure out, how to structure my cardio around that, so I have 2 dedicated cardio days, which seemed to hinder my progress. "Topping off" my steps is a great way to look at it!
Definitely 👍
just gonna comment and let you know that I appreciate your work. Well presented and accurate. well done, kudos to your channel! 👏👏👏
Much appreciated 👍
A lot of great and useful tips in that video.
how informative is this video. thank you for making these contents. keep going!
Glad to hear it, will do 👍
The best form of cardio is the one that you can be consistent with for the long term! I love running long distance and have been doing it for years ❤
Amazing video. Used to think cardio was the end all be all of fat loss. Now i can look at it the right way: as a supplementary exercise!
Exactly right 👍
Cardio, while has its value, sends a competing signal to that of muscle preservation/ building. Your main focus for fat loss should be on strength/ resistance training while eating whole foods and prioritizing protein. Instead of long bursts of steady state cardio, become more active through the day (ie. daily walks) and incorporate high intensity interval training 1 x per week; for example 30-45 second sprints followed by a 30-45 second rest period for 8-12 intervals. Do this and watch the fat melt off.
this is a good practical recommendation 👍
@@FlowHighPerformance1 Thanks! I really enjoy your content. It is informative, accurate and adds ton of value. Keep it up!
Nice and clean 👌
I Love my cardio now but it took a long time and it was a gradual process to increase the intensity
What an amazing channel
Cheers, glad to hear it 👍
Love how your video are detailed but more importantly practical could you do one on rest day vs active rest days I haven't been able to find a video on this I think it would benefit the community
Cheers. Will consider this for a future video 👍
Amazing video
I m going to try rucking as i prefer to walk outdoors although incline treadmill would also be effective
I'm doing mainly mid Z2 on my bikes(4-500 miles a month)... was difficult at first to not let it drift to Z3/4 but now my times for local loops I do are almost the same (Used to hit hills hard and coast the other side, now I gear down and spin up them then have to pedal like mad going downhill to keep the HR in zone), difference is I can do these most days now not need at least a days recovery... I struggle with motivation for doing the weights way more than the cardio, don't have a gym just 8/12/16/20 kg kettlebells...... Now on day 4 of zero carb, might have to watch I'm getting enough calories not to go into starvation mode and kill my basal metabolic rate. Plan to start alternate day fasting at the end of the week.
Great video 👏👏👏
Cheers 👍
excellent video.
Glad it was helpful 👍
Really interesting
I LOVE running, and no-one can tell me otherwise - joint-stress be damned! 👍
Absolutely nothing wrong with that 👍
Great information! What about cardio for heart health and longevity? I understand this wasn't the context of this video, but for me these other factors are why I included ample cardio in my training. How much can resistance training contribute to cardio requirements for the purpose of health?
God question. When it comes to health & longevity, this is a little outside my scope of knowledge. This is probably better answered by a medical professional 👍
@Flow High Performance thanks for the honest answer.
@@strategicallywild No problem 👍
Well it would be like not smoking and all kinds of other things you'd do for health even if you weren't going to lose weight
Unfortunately, due to the extra fatigue cost, I find HIIT is much harder to mix into my training. I basically have to consider sessions of HIIT as a workout in and of themselves, where as 30 minutes of zone 2 cardio can be considered as active recovery.
Very true. HIIT is much more fatiguing
The thing people tell you it is HIIT is not even close since to truly do HIIT, is not something most people can even do, a real session of HIIT is probably something only an athlete can take, it is much more intense than whatever people preach you HIIT.
Coachs doing HIIT sessions are not really doing the real thing at all, but a joke.
20,000 steps a day at work is a light day and we usually go home early those days. On long days 30,000+ steps is a pretty easy to hit. I’ve hit 40,000+ before (according to my watch) but that was with a 14 hour shift
Wow, very high step count. Do you know how many calories you consume per day?
And your name is walker 😮
@@FlowHighPerformance1 no clue, I was would eat like 1.5-2 little ceasars pizzas or a ton of lentils with rice when I got home from work after a 12 hour day when I worked 60s (60 hour weeks). I would have breakfast and lunch before going to work, eat a lunch at work, and snack 4 times during breaks during those 12 hour shifts.
@@walkermorales337 what did you work as?
@@jk-im3nu a picker for a distribution center. Back then we were heavily understaffed so mandatory OT was pretty normal. Now that we actually have a fair amount of staff I don’t even hit 40 hours all that often. Although I’m a student right now so I’m fine with that. Also if you don’t know, a picker is the person who basically walks a machine that holds a pallet or two (in our case 2) and we stack the cases on the pallet and send them off to a store. The total height of the pallet, weight, and number of boxes vary a lot depending on what type of order you’re doing, but the best one for steps are probably what we call an FC (yogurt, cheeses, some deli, etc. basically a bunch of small boxes that are different sizes). As for exercise, I think the citrus room is probably the best for that. The boxes may not weigh as much as the meat boxes, but you can carry multiple of them. Like 4 avocado boxes (around 25lbs a piece) or two lime/lemon/orange boxes (about 40lb) are doable.
Edit: from what it feels like my job is pretty alright at working biceps, shoulders, lower back, and legs.
Could you make a video on how to increase cardio-vascular endurance/performance?
I only find videos relating cardio to fat loss.
Good suggestion, although this channel is focussed primary on body composition rather than performance. There are many other channels which focus specifically on endurance performance training 👍
Thx so much for your videos. Dumb question but what activity level SHOULD you be at if you want fat loss? I know my activity level is LOW so should I gradually go up to VERY HIGH?
I'd say you want to aim for at least 8,000 per day. Ideally you'd want to get more than 10,000 👍
Great vid and channel. I agree with you on all points. People need to have a good handle on the fundamentals before focusing on the details. In terms of priorities when it comes fitness here is how order them:
1. Mindset / Goals
2. Nutrition
3. Weight Training
4. Cardio & Stretching
All have their benefits and should be integrated using a holistic approach to physical health. However, I believe mindset is the one that gets overlooked the most in most CZcams videos with respect to health when without the proper mindset everything else falls apart. I myself sometime forget this so need to remind myself regularly. Subbed and Liked!
Mindset is definitely important! Thanks for sharing 👍
10:24
80% HR is heavier than average person continuous cardio, that's why in that study the values are similar to sprinting and hiit.
Usually continuous cardio for that amount of time is between 40% to 60%, if people are not so fit. Now extrapolating that number in the case of 40-60% HR the total amount would be probable less than hiit and sprint.
My point is that continuous expenditure in that study is kind of misleading if one is not paying attention to details.
So HIIT remain as a clear winner in calories burned and efficiency.
Now, for the average joe/jane jogging at 40% is bettar than nothing I suppose
EDIT something not evaluated in that study is VOmax improvement, an important detail
Good point here. Yes, 80% HR is quite intense for a continuous session 👍
Great video mate do think there would be some constrained energy model effects in someone doing 30k steps a day
Yes, I would think so 👍
Its simple.. Caloric deficit and cardio until you are sweaty and lift some weights! And your body will transform!
I haven’t finished the video but here’s the two things you can do - walking and caloric deficit. Its not anaerobic system since you use glycogen. Walking or zone 2 because you are using fat oxidation stuff. So if you think going all out will get you fat loss it wont.
Definitely 👍
answer: whatever form fits the easiest into your lifestyle and you do consistently
i made step count like a game. trying to reach 12k a day. i walk only around 1.2-1.4k a day.. due to driving to work etc.. so the rest is cardio
We are all individuals but I found for myself that plenty of steady walking is is the best way to burn calories when it comes to exercise especially when you're trying to lose fat weight
yes, I think walking is underrated
You're not entirely wrong but based on your graph sprinting and HIIT burn far more calories in a shorter amount of time than continuous training.
The only advantage it has is less immediate stress on joints. But even that I have never experienced to be a problem
Also, I'd say it takes more psychological will-power to complete regular HIIT/sprint training sessions compared with low-intensity cardio
During my fat loss phase, I found low impact cardio was best. I was in what I thought was approximately 1,000 but I've since realised was closer to a 1,400-1,700 kcal/day deficit (UNSAFE. I'm not a medical professional. Talk to your doctor if you're considering such a deficit.), hit at least 1g of protein/lb bodyweight every day, and walked on average 12,000 steps/day (about 90 minutes of walking). I combined this with a regular weight training routine.
I think people tend to overestimate the value of cardio machines like treadmills or exercise bikes. To each their own, and maybe other people *need* said machines, but I know that I dropped from 94 kg and a BMI of 27 to 75 kg and a BMI of 21.4 in just 3 months with my approach.
@@irfuel As they say, the heart is the most important muscle.
Nice work, sounds like a solid approach to weight loss 👍
@@FlowHighPerformance1 I have a question. If you have time to answer I'd appreciate it a lot!
Despite losing so much weight and gaining a fair amount of muscle definition, I've probably averaged 6 hours of sleep (mostly interrupted sleep) per night since last May. I rarely feel sleepy or stressed, if I feel either at all. Is it possible my insomnia is leaving a significant amount of gains on the table or do some people just "need" less sleep?
All these studies showing increased muscle loss and fat retention/gain are kind of stressing me a little bit about getting more sleep.
For context, I think I've lost around 25 kg of fat and gained around 6 kg of muscle in my nearly 8 months of training (mostly in the aforementioned deficit).
Good question. I think the effects of sleep on muscle growth are a little overexaggerated. I have only seen one solid study which shows a slight negative effect of sleep restriction on muscle retention during a deficit - and there was no resistance training performed in the study (here is the link for this study pubmed.ncbi.nlm.nih.gov/20921542/).
All other studies I have seen are on INDIRECT measures like blood markers, hormones, mood states etc.
I think sleep can have a negative impact on effort and adherence to diet and training due to being in a poor mood. However, if you feel fine and are compliant with your diet and exercise, then I don't see any issues with your current sleep habits. Your results speak for themself 👍
@@FlowHighPerformance1 Thank you so much for taking the time to make such an informative reply!
That puts my mind to rest. Especially the study you linked. I'd heard about this exact study but didn't realise it was so restricted (10 people for only 2 weeks) and there were a few statistical outliers throwing the results off. I might even get better sleep knowing I don't have to stress *too* much about it.
Much love ❤️ I'm really hoping your channel can reach new heights this year!
Do you think I could max walk incline for 30 mins and lift right after
I think you could. But maybe don't perform MAX incline right before lifting - maybe keep it a little lower 👍
Is there anything on weightlifting and calories burned?
Yes. Energy expenditure is probably not very high during a typical resistance training session. Not something that will have a major contribution to overall energy balance 👍
13:48 I disagree, like any adaptation to the body it has to be gradual periods of training and overcompensation, with specificity to what your goal is.
If your goal is adaptation to running, gym work will be at lower weekly sets and fewer days while slowly increase distance and improve time on your speed trainings.
If your goal is lose fat and gain muscle, then your cardio can't be exhaustive because your joints have to adapt to optimize hypertrophy training.
Yeah you can do both but your training will not be optimized for any of them, nevertheless you can make the best of both worlds with muscles and joints perfectly fine.
I agree. I guess this was mostly in the context for lifters who are incorporating some additional cardio - as opposed to someone who primarily performs endurance exercise, or trains for a specific event 👍
How about as a 100/200m sprinter? Full rest and recovery between sprints
Yes, full recovery. However, this would be classified as training for sports performance - not for fat loss 👍
Just walk mate. Chill. Enjoy the smell of roses 😂
@@PhiyackYuh you’re not wrong 😂
What do you think of airbike / assault bike ?
I think it is fine 👍
I love skipping, it really doesn't take any mental strength to get up and do it while even slow walking and very low-impact exercises give me extreme mental fatigue. Running is out of question I do not like it.
how good is jump rope ?
Very good 😝
Great if it is something you enjoy 👍
Thank u 🙏
so if I reach 15k+ steps a day (I usually do) I may not even need to do cardio exercises?
Not for the purpose of fat loss at least. However, it may be beneficial to inside some higher intensity cardio for cardiovascular health benefits 👍
💟
I find it really funny that I’ve already been doing a lot of this stuff by accident, which explains why I’m struggling to pt on muscle.
What about skipping
Skipping is fine. I'd say it is similar to low-intensity jogging 👍
No heart rate zones science mentioned?
nope
I ironically got to experience the energy compensation first hand.
On top of a 500cal deficit diet I decided that I’d burn 1000 calories every day through intense cardio&steps.
At first it worked great and I’d get a total of 3000 burned calories decently quickly.
but just a few weeks later my sedentary calories weren’t as much anymore. instead of burning 2000 without moving it went down to around 1700 meaning I had to do another 300 in cardio to still reach my 3000 of the day.
I still kept going thinking that this might just be because I had gotten lighter (I had lost 10kg at this point.mind you not in those 3 weeks but roughly 3 months all together)
However it went down even further to 1500-1600 burned sedentary which is where I couldn’t keep up anymore because doing 1500 myself every single day was too much😅 kept it up for a week and decided to stop because my muscles weren’t a fan of being used around 3-4 hours every day with no rest days >~
Interesting. Yes this would have been due to energy compensation, but also like you mentioned, due to a decrease in total bodyweight 👍
Sounds like slow jogging is a great exercise?
I'd say so!
Do you know how to lose face fat?
You just have to lose overall body fat. You can't target fat of a specific region 👍
@@FlowHighPerformance1 thank you, do you have any tips ?
this should help czcams.com/video/X305Er4Gwf4/video.html
It's diet that gets the weight off not exercise.
Diet is definitely the main method of inducing a calorie deficit 👍
it's BOTH ffs i am annoyed by that comment. Calorie deficit is reached both by exercise and diet. If you are sitting all day long, no diet gonna help you other than leave you lethargic and malnutritioned
@@irfuel For overall health exercise is a must. movement is a must. Moreoever, many women above 40-50 are having hard really really hard time and even in my family i have seen them barely eating to make it overeating. Many people around the globe won't be able to change their diet stromingly due to cultural or financial reasons. So, left with increasing exercise and muscle mass.
@@irfuel I have managed to lose fat mass doing exercise without altering my diet or counting calories and sh*t and what not. Does that mean I GO ON SHOUTING , EXERCISE IS EVERYTHING ? nope! both ARE important
@@irfuel I can agree on that part but then there were other points and issues i mentioned
Well why are distance runners and marathoners so skinny when all they do is run??? Kind of blows you theory out of he water!
then please proceed to perform whatever cardio modality you like 👍
9:10 30 mins of brisk walk burned most calories in total wtf
yep. and much less fatiguing
I disagree with the more you do the less effective it becomes. Yes your body will try and conserve energy, however I highly doubt it will conserve all the additional calories you burned. Even if you only net 200-250 calories for the extra hour that’s still .5 lbs of weight lost a week…..
Energy compensation is an interesting topic, and we don't fully understand it yet. Current evidence suggests that energy compensation seems to be around 30% on average. ie. around 70% energy expended from exercise will contribute to net total daily energy expenditure. Although, this the compensation probably increases with higher levels of exercise, and possibly with long-term adaptations 🤔
This is depressing. I *love* endurance exercises, but they're counterproductive.
You can definitely combine lifting with endurance training and make it work. Just requires some strategic organisation of your training routine 👍
Me having a step Count between 3-5k steps but riding my Bike daily for an hour haha
Crawling?
Yep
Roller skating
I pity the gym rats who don't do cardio.
I don't think you need to pity them. They may not need to perform cardio for their goals?