Should You Do Cardio to Lose Fat (THE TRUTH)!
Should you REALLY do cardio to lose fat?
The TRUTH is not what you are told or see.
Most people should focus on weight training and diet 90% of the time, maybe even 100%, and use cardio as a LAST RESORT if they are stuck and are doing all other means to help them lose fat.
0:00 Intro
0:32 Is cardio really necessary... and productive if you goal is fat loss and muscle gain/retention?
1:38 How to determine if you need to do cardio to reach your fat loss goals
7:26 What types of cardio are best for fat loss phases (and muscle building/retention)
9:53 General cardio recommendations if you do need to focus on more cardio
12:19 Look Like You Lift Training Program (High Volume Bodybuilding and Weightlifting Routine)
☞ Look Like Your Lift" 1.0 Program (20 Weeks) - http://www.j2fit.com/look-like-you-lift
☞ Look Like Your Lift" 2.0 Program (15 Weeks) - http://www.j2fit.com/look-like-you-li...
SHOULD YOU DO CARDIO TO LOSE FAT?
If you are training hard, preferably in high volume, and eating so that you are in a calorie deficit (and are losing weight)…. NO, not needed.
If you are not training too hard (or lower volume), and eating so that you are in a calorie deficit (and are losing weight)…. NO, not needed.
If you are training hard, and you are not in a calorie deficit… MAYBE…
You need to place yourself in a deficit, either by eating less or expending more calories from exercise
If you are not lifting weights more than 3 days a week, and having issues with fat loss, I recommend you kick up your training to 4-5 days a week with weights, rather than 3 days with weights and 1-2 days with cardio…
If you are eating barely anything, and starving all the time, and not losing weight… and are 100% being diligent with diet, and are training 4-5 times a week with weights… THEN I WOULD RECOMMEND CARDIO (just enough to move the needle of fat loss)
WHAT ARE THE BEST TYPES OF CARDIO FOR FAT LOSS?
Low impact, low to moderate intensity, steady state cardio (60-75% of heart rate max)
*Doesn’t eat up muscle glycogen too much
*Doesn’t create excessive stress on system
*Doesn’t increase hunger too much
*Doesn’t take away from your ability to train and recovery with weights
Low Impact, Intervals
*Can be more time efficient than LSSS, however it can increase fatigue (which is already hard enough to recover from in a diet phase)
*Opt for low impact
*Should not take away from your training
*Should not replace your weight sessions
MY CARDIO RECOMMENDATIONS IF YOU NEED TO REALLY DO CARDIO...
Two to three sessions per week
10-30 minutes
Low impact
Incline walking, rowing, biking, stairs, elliptical
60-80% of heart rate max
Increase activities of daily life
Go on more walks
Be active on weekends (hikes, walks, play with friends/kids, etc)
10,000 steps per day
☞ Look Like Your Lift" 1.0 Program (20 Weeks) - http://www.j2fit.com/look-like-you-lift
☞ Look Like Your Lift" 2.0 Program (15 Weeks) - http://www.j2fit.com/look-like-you-li...
☞ Connect with Me on Instagram - / mikejdewar