News on Youtube Aug 26 2018

yo what's up guys so today we're gonna be talking about cardio and how much

cardio is too much if you're trying to get in shape so most people know cardio

is you know running on the treadmill and you know jogging cycling swimming

playing sports and this is commonly associated with weight loss and getting

fit and you know obvious reasons cardio and exercise in general is good for you

no one's arguing with that but I do want to break down some misconceptions about

where the cardio is superior for fat loss where the more is better for cardio

and just give you an overall idea of what you should be focusing on now you

probably already know that strength training if you watched my videos but I

do urge you to continue to watch this video just so you can understand exactly

why so his like a really interesting fact when you think of an endurance

runner someone who's doing triathlons and these sorts of things you think of

these people is you know superior in terms of the health but research has

shown that endurance athletes can actually have a significant increase in

hot dysfunction later in life so that's actually quite concerning there is some

studies showing that these elite athletes endurance athletes have higher

rates of stroke and buildup in the arteries which is quite ironic actually

because a lot of these people do it for health so that goes to show that too

much of anything is bad and likewise if you do too much weightlifting for

example you're probably gonna injure yourself you know exercises hormetic

stress a hormetic stress is basically a stress on the body which is good and

it's good because it's made up for by the fact that you get benefits out of it

one example of this is vegetables so vegetables don't want to be eaten and

they have mechanisms that fight against us when we consume them but we build up

a tolerance and resilience to these stresses that these vegetables give us

and that's partly one reason why they're actually good for us same goes for

exercise the same goes for a cold shower for example Intimus and fasting these

are all stresses on the body of the compensated for by the benefit

but even though they are good stresses hormetic stresses as like called

if you do too much of this then it's gonna be a bad thing for you so how much

cardio should you be doing if you try to maximize fat loss you're trying to get

rid of your guts and get your abs and whatever your goal may be now you know I

have to make it clear that you don't actually have to do any exercise of any

form to lose fat as the majority if not everything is down to your caloric

intake protein intake which is determined by what you're putting into

your body however exercise is obviously good

because it enables you to burn more calories so you know an hour long jog

running on the treadmill for 60 minutes this isn't really gonna burn that many

calories it's gonna burn 300-400 calories maybe a bit more depending on

the intensity now this is gonna burn more calories than a same duration

weightlifting session but the benefit that comes with lifting weights is that

you're going to increase your metabolic rate after you're done with the exercise

this is referred to as excess post-exercise oxygen consumption oxygen

so basically why that happens is because your body requires more oxygen for

physiological processes and the body after the exercise which happens as well

with cardio but more so with weight lifting and high-intensity interval

training and that's why these forms of exercise tend to be better overall

because you can do less you can do it in a 15-minute short burst of intensity and

still overall burn the same amount of calories because you have a metabolic

boost after your workout for 24 36 hours sometimes so overall I think that a

mixture of both cardio and weightlifting tends to be a good amount I recommend

personally that you lift weights 3 to 4 times per week 2 days per week can also

be done if you're very busy but 3 to 4 days per week tends to be

best if you're a beginner you should be doing full-body workouts if you're more

intermediate you can do lower body upper body you can do push and pull

and you can train your muscles twice per week as a beginner three times per week

so cardio can be added into this but it should just be added at your pleasure if

you want to eat more food one day add in some cardio add in 20 minutes of cardio

so you can eat a bit more food with your dinner my recommendation is to live an

active lifestyle so that you don't need to actively go to the gym and run that

means go out with your friends play some basketball walk instead of driving

somewhere make you know use a standing desk instead of sitting down all the

time be more active during the day so that

all you really have to do is your weight lifting and then just do cardio out of

recreation instead of having to go and run on the treadmill which no one really

enjoys doing actually I shouldn't say that a lot of people enjoy jogging but

the majority of us really don't and prefer weightlifting another popular

question is how is cardio going to affect my muscle gains so there is a

misconception out there that cardio automatically equals muscle catabolism

and if you do cardio you're burning muscle this isn't true at all

you know for example if you've eaten carbohydrates before a workout and you

go running but the chance of you're losing muscle is pretty slim that

changes if you've been fasted for a long period of time that changes if you're

doing excessive amounts of cardio but whether you're trying to lose weight or

whether you're trying to bulk up it doesn't really matter if you add cardio

in as long as you're compensating for that cardio with the food you eat there

are even some potential benefits for building muscle from cardio like

increased circulation better recovery from your workouts but I should say that

doing too much cardio may cause things like excess stress on the body a buildup

of cortisol the stress hormone the other way that cardio is really gonna benefit

your ability to build muscle and also retain it is that it's going to help

increase your conditioning this means that when you're doing higher rep

workouts for example if you're doing you know about high rep squats and it takes

a lot of endurance doing some cardio from time to time that's going to help

build up your conditioning and make that easier which may enable you to do more

repetitions which may in to build up more strength over time so

there definitely is merit to doing cardio beyond just the effects it has on

burning calories it's also good for your brain you know it helps increase

something called BDNF brain-derived neurotrophic factor can help increase

brain cells increase mitochondrial biogenesis that can help you give me

more energy that's good for your heart so it's definitely something that you

want to be doing on a daily basis in some way or the other so the best type

of cardio you should do is high-intensity interval training due to

15 minutes sprint sessions a week you're gonna see the fat melt off if you start

doing that or just add in a few 20 minute jobs basketball sessions

something like that is gonna be fine to keep your heart healthy and your

conditioning up so another question is when should you be doing your cardio

this is a very simple answer either do your cardio after your workout or on a

separate day because your primary focus is to build up strength build up muscle

because that's your primary focus and if you do your cardio beforehand anything

more than a warm-up is going to retract from your ability to perform at your

best when you do weightlifting so you definitely don't want to do cardio

before your weight lifting you can do it after if you have X excess energy we'll

just do it on a separate day I do recommend you do something more intense

like high-intensity interval training on a separate day because that is a bit of

an intense workout in and of itself or you could do it in the morning and then

lift weights at night if you're ambitious because if you're doing

something like high-intensity interval training correct

you shouldn't have energy to do anything else that's how intense it should be be

warned it is very intense so if you've never done anything like that before

baby steps don't get too ambitious especially heavy if you have a lot of

weight on you but high-intensity interval training sessions should really

be taking it out of you you should be running at 95% you know nailing your

maximal effort for those thirty-second dashes and Sprint's or skipping rope all

right guys that's it so overall cardio is great it's not going to bone your

muscle away as long as you're eating enough

calories and protein is something to worry about but again it's nothing you

should do in excessive amounts unless your goal is to simply get better at

that activity whether it be running or swimming or basketball so your focus

should be on weight lifting use cardio as sort of like a supplement to your

weightlifting routine if you haven't already then I highly recommend you

enroll in the rip dude program if you're a guy or the lingo program if you're a

goal if you're looking for something science-based something simple something

that actually works and is giving people results I mean it's a no-brainer

click down below get started today if you want to start seeing results and you

want something that actually works all right guys see you later