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cardia can help you improve the function
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of your heart and lungs it can help
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increase your endurance and stamina and
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when used correctly it can also help you
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burn fat however there are many
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misconceptions about the role that
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cardio should play in the fat loss
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process and if you're doing cardio the
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wrong way you can actually be hurting
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your progress rather than helping it so
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today I want to go over the eight top
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cardio myths that are slowing down your
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progress and potentially even causing
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you to gain fat or lose muscle which is
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exactly the opposite of what you're
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probably doing cardio for to begin with
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and one of the core myths is that all
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types of cardio are effective for fat
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loss this simply is not true and there's
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lots of evidence to support this for
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example a meta-analysis of 14 studies
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with a grand total of a thousand 800
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overweight and obese participants
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evaluated if cardio benefits weight loss
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and the conclusion was that isolated
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aerobic exercise is not an effective
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weight loss therapy for these patients
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now I know that that may seem strange
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after all cardio burns calories and
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since fat loss is mainly about being in
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a calorie deficit then cardio should
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help right well it's not so simple for
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example one downside of cardio is that
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it causes constrained energy expenditure
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this means burning calories through
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cardio tends to lower your general
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activity levels and energy expenditure
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throughout the day which often
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counteracts the calories burned from the
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cardio itself your body burns a lot of
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calories throughout the day when you're
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not exercising this is known as
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non-exercise activity thermogenesis or
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neat and neat uses a good chunk of
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calories however due to the constrained
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expenditure your body will look for
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shortcuts to save calories limiting the
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effectiveness of using calories strictly
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for the purpose of fat loss the next
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myth that many beginners fall for is
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this idea that cardio is more effective
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for fat loss than resistance training it
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is true that incorporating both
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resistent training and some cardio into
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your workout routine can be very
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effective but cardio only based programs
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have many drawbacks when comparing
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cardio only programs to resistance
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training programs resistance training
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tends to be more effective especially
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over the long term largely because
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contrary to cardio it doesn't cost
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strained energy expenditure and like I
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said according to the studies this
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constrained energy expenditure makes you
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compensate for the calories that you
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burnt during your cardio workout by
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reducing your physical activity
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throughout the day
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these are little changes that you might
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not even notice like not having the
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energy to walk your dog or sitting and
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laying down when you would normally be
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moving around or even simply fidgeting
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less throughout the day even though this
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may not sound like a big deal when your
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body is trying to save energy it is very
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effective at doing so and cardio pushes
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your body to save that energy meanwhile
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researchers have said that resistance
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training appears to do the opposite so
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it facilitates non-exercise activity
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thermogenesis scientists also say that
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this is particularly true on non
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exercise days which may lead to more
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sustainable adaptations in response to
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an exercise program on top of that you
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burn about the same number of calories
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during a resistance training session as
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you do during a cardio session this was
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shown in the 2015 study published in the
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Journal of strength and conditioning
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research so in that regard resistance
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training is just as effective but unlike
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cardio lifting weights also helps
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prevent muscle loss while on a diet
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which not only helps you look better
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when you're done dieting but it also
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helps support your metabolism ultimately
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helping you keep the fat off the next
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cardio myth isn't necessarily going to
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cause weight gain but you should still
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know that according to the latest
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evidence fasted cardio is not actually
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better for fat loss than doing your
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cardio after you already ate for a while
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it was believed that since insulin
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levels are really low first thing in the
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morning by skipping breakfast and
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keeping them low while doing cardio you
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would be able to burn more fat also it
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seemed to make sense that since an
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overnight fast while sleeping reduces
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your glycogen levels your body would be
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more likely to burn fat for fuel instead
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of glycogen or in other words it would
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burn fat instead of carbohydrates since
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your stomach would be empty in reality
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however there's no difference in fat
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loss results between fed and fasted
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cardio and we can see that this is the
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case in a number of studies in one of
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these studies they split the
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participants into two groups and both
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groups maintained a daily calorie
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deficit of 500 calories the
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the only difference between the groups
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was that one group would do three hours
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of fasted cardio per week while the
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other group performed the same amount of
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cardio but in a fed state and ultimately
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the results showed that both groups did
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lose a significant amount of fat after
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four weeks but there was no difference
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between the groups in other words fasted
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cardio and fed cardio were equally as
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effective for fat loss and like I said
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this isn't the only evidence that points
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in that direction a systematic review
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and meta-analysis concluded that fasted
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compared to fed exercise does not
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increase the amount of weight and fat
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mass loss the researchers of that study
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also mentioned that weight loss and fat
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loss from exercise is more likely to be
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enhanced by creating a meaningful
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calorie deficit over a period of time
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rather than exercising in a fasted or a
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fed state another huge cardio mistake is
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believing that if you do enough cardio
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you can eat whatever you want this is
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totally not true most of you I'm
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assuming have already heard the quote
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you can't outrun a bad diet many people
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believe that by simply adding cardio
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they'll automatically lose fat faster
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than if they focused on dieting alone
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without doing any cardio at all remember
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whenever you want to reduce calories you
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could either increase the amount of
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exercise that you perform or you could
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reduce the amount of food that you eat
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sometimes adding in some cardio can be
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the best option if you don't want to
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reduce your calories any further but you
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should also know that you can burn just
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as much if not more fat by simply
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focusing on what you eat without doing
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any cardio at all this was shown in a
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couple studies for example there was a
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study designed to compare the effects of
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maintaining a specific calorie deficit
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either through diet alone or diet
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combined with cardio both groups
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maintain the same calorie deficit
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throughout the study and sure enough
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body mass and body fat decreased
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significantly in both groups but there
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was no significant difference between
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them in other words given the same
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calorie deficit you'll lose the same
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amount of weight regardless of whether
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you do cardio or not that's because
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energy balance alone determines almost
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all the changes to the number that you
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see on your scale so even if you do a
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lot of cardio but you're still not in a
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calorie deficit you're not going to lose
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weight
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no matter how hard you train to make
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matters worse if you're eating so much
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that it puts you into a calorie surplus
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even if you're doing a ton of cardio
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you'll end up gaining weight rather than
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losing it
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the bottom line is always remember that
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cardio can't make up for a terrible diet
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next we have the common myth that the
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best way to avoid gaining excessive body
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fat while you're bulking is by also
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incorporating cardio the truth is that
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preventing fat gain during a bulk is
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once again all about energy balance you
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want to set up the calorie surplus in
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such a way that you can build muscle
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effectively without packing on pounds of
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fat in the process cardio doesn't change
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this fact you can't just do a dirty bulk
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eat Twinkies all day create a huge
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calorie surplus and expect to stay lean
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just because you're also doing some
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cardio on top of that doing too much
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cardio during a bulk may impair muscle
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growth for example 2012 meta-analysis
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found that adding cardio to a resistance
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training routine reduced muscle growth
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effect size by 39% most of this negative
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effect was noticed in the lower body
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rather than the upper body most likely
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because most forms of cardio like
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running cycling and stair climbing
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target the lower body and not the upper
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body but the primary reason for this
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negative effect on muscle growth is
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because cardio reduces the activity of
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mTOR which is a crucial enzyme for
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muscle growth while also raising AMPK
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which is an enzyme that impairs muscle
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growth now not only does this reduce the
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amount of muscle you build making a bulk
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less effective but it may also increase
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the percentage of fat you gain simply
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because less of the energy from the
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calorie surplus will be used for
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building muscle the next mistake is to
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perform cardio first right before
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lifting weights if you have to do cardio
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and resistant training in the same
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session it's best to do the resistant
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training first and then the cardio
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afterwards this is because if you do the
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cardio first the glycogen depletion the
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neuromuscular fatigue and the muscular
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damage caused by the cardio can
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interfere with your resistance training
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session this can definitely reduce your
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performance and your strength output
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which means you won't be able to
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introduce an optimal stimulus for your
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muscles to grow this is especially true
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if you do a lower body specific weight
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training workout after performing
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a lower-body specific form of cardio
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like cycling or jogging however even if
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you target your lower body for your
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cardio session by doing something like
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running and then when you switch over to
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the weights you target only your upper
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body you'll still be depleting the
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glycogen that you need to perform at
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your best for lifting the weights even
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though you are targeting different parts
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of your body with the cardio and the
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weight training you'll probably either
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not be able to lift the same amount of
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weight as you would if you just started
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with weight training fresh or you'll be
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going for fewer reps on the other hand
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doing resistance training first has much
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less of an adverse effect on the quality
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of your cardio workout even if it's done
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directly after now if your main goal is
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to build muscle and you definitely want
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to incorporate cardio then according to
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the research ideally you would want to
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spread out your cardio and resistant
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training sessions by at least six hours
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because that'll reduce what's known as
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the interference effect the interference
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effect also known as concurrent training
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just points to the fact that the
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adaptations required for endurance
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training are usually inconsistent with
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the adaptations that are required for
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strength training so essentially one
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interferes with the other so if you're
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really serious about getting stronger
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it's in your best interest to not over
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do cardio and to not perform your cardio
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and strength training sessions too close
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together in fact research shows that
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there is almost no interference effect
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when cardio and strength training are
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done at least 24 hours apart
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another popular myth that came about at
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the same time that high-intensity
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interval training started becoming more
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mainstream is something known as the
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afterburn effect this afterburn effect
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was essentially a theory that suggested
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that certain forms of cardio like hit
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could boost your metabolism by hundreds
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of extra calories per day for several
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days even after the workout has already
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finished now don't get me wrong there is
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actually an after burn effect after
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exercise this is more formally known as
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excess post-exercise oxygen consumption
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or epoch however even after extreme
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cardio sessions epoch generally lasts
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only anywhere from 3 to 24 hours after
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the workout and it makes up just 6 to 15
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percent of the
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total oxygen cost of the exercise
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session meaning it's not going to burn
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all that many calories on average after
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a hit session the amount of calories
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burnt from epoch is only around 30 to 60
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calories meanwhile steady-state cardio
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creates almost no EPOC at all now
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combine this with the fact that cardio
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tends to cause constrained energy
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expenditure which like we talked about
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earlier is your body finding ways to
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conserve energy and you'll see that the
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small number of calories burned through
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epoch becomes highly insignificant
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finally last but not least is the myth
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of having to stay in the fat-burning
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zone if you want to burn the maximum
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amount of fat from your cardio sessions
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the fat-burning zone is considered to be
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about 70% of your maximum heart rate so
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many trainers recommend that this low to
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moderate intensity cardio is better for
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weight loss than doing it at a higher
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intensity that's supposedly because the
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lower intensity puts you into the
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fat-burning zone now it is true that you
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burn a higher percentage of fat for fuel
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when you do an activity at a low to
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moderate intensity for example jogging
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will use a higher percentage of fat and
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a lower percentage of glycogen when
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compared to a higher intensity activity
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like sprinting this is because higher
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intensity activities require a lot of
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energy in a short timeframe so you can
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quickly reach a point known as the
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anaerobic threshold and at this point
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your body can no longer rely only on fat
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because it needs more energy at a faster
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rate than what's available from fat
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oxidation so it has to also burn glucose
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to meet the energy demands however that
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doesn't mean that low or moderate
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intensity cardio is superior and there
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are a couple reasons for this first it
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doesn't burn as many total calories as
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higher intensity forms of cardio so even
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if you're burning a higher percentage of
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calories from fat with the lower
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intensities you'll have to do the lower
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intensity cardio for much longer to burn
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the same number of calories you would
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with the higher intensity cardio and the
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second issue is that it doesn't matter
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how much fat you burn in the short term
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but rather how your overall energy
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balance is affected over time that's why
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when energy expenditure is matched
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research shows that the fat loss results
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are the same between high and low
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intensity
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are do so forget about the fat-burning
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zone it's essentially a non-factor when
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it comes to fat loss so those are the
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eight cardio myths and mistakes that you
00:13:26
want to avoid I really hope that you
00:13:27
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