HOW OFTEN SHOULD I DO CARDIO? | benefits of strength training vs cardio

Today I'm answering the age old question: how often should I do cardio? I'm breaking down the benefits of strength training vs cardio and answer a lot of common questions like: how often should I strength train to lose fat? Is cardio good for fat loss? Is cardio worth doing? Leave any questions about cardio or strength training for fat loss down in the comments below!
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#cardio #strengthtraining #cardiobenefits

[@memoriedalfuturo]

this cardio-focused mentality needs to disappear NOW. obviously at the beginning of my journey through gyms and fitness I always believed it was mandatory to do at least 45min of treadmill everyday... just like the majority of women. I'm so glad now there are people on social media (like you!) sharing knowledge and accurate information!

[@moafoodie2102]

Personally I love hiit more than cardio because it is efficient. I do strength training like 30-40mins before doing 20/30mins hiit. I started training since I was 14 and slowly building up my confidence. Workout is not only just for a beautiful body , but also a strong mind.Believe yourself that you are powerful and gorgeous ❤️

[@JustinaErcole]

That's great that you've found something you love and are consistent with!

[@mcusac2]

Yep. What I heard from high school on: Running is the fastest and only way to lose weight. Lifting weights makes you bulky. Lifting heavy weights will make it hard for you to have kids. Women with muscles are manly. It really made me shy away from lifting weights for a long time and feel like the only workouts that were effective were running based.....and i hate running so...... So glad you are explaining the benefits of strength training and getting the information out there.

[@JustinaErcole]

Wowwww the one about kids is insane! So much misinformation out there. And SO happy to have you in the club Maggie! :)

[@mcusac2]

Right?! It was an older coworker and she went into some explanation of how it would "jumble my insides"..... so weird. Happy to be in the club!

[@JustinaErcole]

@@mcusac2 hahahahah jumble your insides omg that's insane yet incredible

[@emiliabue1036]

I always wanted to be skinny but now I want to be and look strong! Also the extra food you can eat without gaining because of muscles is amazing 🤩

[@JustinaErcole]

Right?! More food is the way to go lol

[@kathrynschroeder932]

I was the same way with wanting to be skinny. But now, I'd much rather be able to hold a plank, do a pushup, dead lifts, etc. I read this saying somewhere that I try to remember to tell myself if I need a confidence boost, fit is better than skinny. And I'd definitely rather be fit than skinny. Also, more food is always a good thing! ;)

[@bhbh2219]

I have started my fitness journey, 5week completed. I am doing daily morning walk for 40min,did IF and Workout for 5 weeks a day.Doing caroline girvan workout,have made my own routine.Using heavy books as weight😖, I am doing hiit once a week cuz I hate cardio😆.I am feeling much strong and leaner. Recovering from binge eating habits. I hope I will continue a healthy lifestyle forever.💜

[@JustinaErcole]

That's great that you've found something working for you!

[@bhbh2219]

@@JustinaErcole You helped me so much💜Thank you💜

[@mimilaquian20]

Wow! Thank you for this! Before all I did was cardio and noticed that my body hasn't change.. then I heard that when you weight lift you'd get bulky.. ugh.. some even told me that when I get too musclely I don't look good. That is actually what I wanted! To have muscles! I just ignored their comments and do my own thing.. So, Justina, Thank you very much for your enlightenment! I really appreciate this! :)

[@JustinaErcole]

You're so welcome!

[@Bloomingtide]

This was so well structured and explained, thank you. I prefer taking several walks per week for my cardio over hiit etc anyway and focus otherwise on strength training during my workouts. And these gets my heartrate up well enough too, which is an added bonus :D (Just gotta lift heavy, is all :D)

[@JustinaErcole]

Yes yes yes, love all of this!

[@sherryg1838]

Great info. I feel better about my schedule now! I do three strength, one stretch or yoga, one cardio, and a couple of days of walking. I tend to breathe pretty heavy in strength workouts, so I count that as some cardio. For years I was doing light weights high rep, so 5-8 pounds. I recently started using 10, I have a ways to go! And laughing about this year and science. So true.

[@JustinaErcole]

That schedule sounds great to me!

[@nopamartheyman6697]

Crystal, and I am the one who does cardio before strength training. Thank you so much so the valuable information.

[@JustinaErcole]

You're so welcome!

[@thapsmohlala9699]

I love your videos. This has helped me so much. I have a dumbell set and would love to jump rope some day. I've just figured out how to balance the two. Another note: you're fun to watch. Thank you for this!

[@vgueafrica]

This was very helpful. You’re a blessing!

[@JustinaErcole]

Glad it was helpful!

[@FatimaH-nq1by]

Love this video! I have been doing cardio(fast walking) for 10-15 mins after my workouts and its a great way to cool down and end your workout.

[@JustinaErcole]

Love that!

[@reneecastorena9280]

This was really helpful. Thank you. I love the way you explain things. Keep the videos coming. 😊

[@JustinaErcole]

So glad you enjoyed Renee!

[@nicoler4583]

Great information! From your recent videos I have learned 1. The correct way to do a push up. Yay! 2. The importance of following a program and not just doing random workouts. Thanks for all your tips!

[@JustinaErcole]

Glad you enjoyed!

[@augustrose5]

Having a job with some physical activity helps. This may sound crazy but working at a library has been good exercise for me. Now it's nothing intense/fast pace, but I do lift books for different tasks that I do and I get some cardio in especially walking. I really like your channel and you do bring up good points

[@JustinaErcole]

Thank you!

[@queenofspades84]

Yes your type of work true....is a card to not forget....my friends that did delivery were so skinny...they were always running around...compared to my stagnant desk job.

[@shannoncarrillo6868]

Dude! This was *so* good. Thank you for explaining the science behind it, and talking about it in plain language!!

[@JustinaErcole]

So glad it helped Shannon!

[@ildikoromanoczki9012]

This was reall, helpful and informative, thank you so much!

[@JustinaErcole]

Glad it was helpful!

[@kokieceneal9624]

I really appreciate it!!! I am at the beginning and I’ve cardio so much. I needed education scientific formulas. With well informed information. I don’t want to follow trends. I want to have a fitness plan. That works for long term…. Thank you so much. I took notes as you talked. Thank you 🙏

[@zinebboudjafad6708]

Thank you so much for those precious information 🤩 It was soooo helpful !!

[@JustinaErcole]

You are so welcome!

[@elizabethroberts4860]

Such good info and so well explained!! Thanks Justine x

[@JustinaErcole]

You're so welcome!

[@yaretzyfernandez7334]

all that you just said, i learnt it with Sydney Cummings! I recommend everyone to workout with her!

[@JustinaErcole]

She's great!

[@lilpixienae]

Me too!!! ❤ Love Sydney!

[@sherylmccormick]

I started running last year and fell in love with it. It has helped me so much with my stress and anxiety. Especially, last year because I lost 2 jobs due to covid-19. However, I have come across "info" that says walking is better for retaining muscle tissue than running. Then there's also "info" that says any sustained cardio uses muscle for fuel and to do HIIT instead. I would love a video addressing if any of that is true or not. I have been strength training 3 to 4 times per week and do not want to erase my sweat, blood and tears.

[@JustinaErcole]

Hey Sheryl, it 100% depends on your individual goals. But I will say that it's very difficult to build muscle if you're doing a lot of cardio.

[@sherylmccormick]

@@JustinaErcole thank you so much!

[@shufflemcr]

That is the best explanation ever, I can share this with friends, thank you!!

[@JustinaErcole]

You're very welcome!

[@ramyaanil6516]

I've also been binging on your videos and i am loving it >3

[@JustinaErcole]

Thank you!

[@saieshagowdar7267]

Always asked this question around , Finally got the proper ans for it .Thank you for this video 💕

[@JustinaErcole]

Glad it was helpful!

[@tamarapalaganas7579]

Another awesome and informative video! Thank you! I'm kind of wishing I had invested in a getting my Personal Training Certification before Barre. Not completely regretting it but I am finding there is a lot in the Barre world that is not in alignment with my goals for values. But I can make it my own and find my voice in it. I love your authenticity!

[@JustinaErcole]

Thanks Tamara! And you can always fuse barre and more traditional strength training together. That's the approach I take and I find my clients really enjoy it :)

[@Free-we7cq]

That was so helpful and interesting! Thank you! Could you also make a video about the difference between different kinds of cardio, like walking, running, or a cardio workout!

[@JustinaErcole]

I’ll definitely look into it!

[@garymason2474]

Seriously, your channel is refreshing.

[@JustinaErcole]

Thanks Gary!

[@joelledaddino9356]

This was a great video. It cleared up a lot of great myths! I love the funny subtitles, too. I love strength training. In fact I prefer it...but I go for jogs and walks a lot to get a break from my family ;)

[@JustinaErcole]

That's great!

[@dvtsdtdonut]

Thank you for the advise! I recently started hosting group workouts with friends and would occasionally start our sessions with cardio and then strength. Your explanation makes a lot of sense, and it surprises me how naive I was.

[@JustinaErcole]

Glad you enjoyed! And you can totally start with cardio if your rationale is a specific goal! But if you also want to increase your strength and not just endurance, I would definitely swap them :)

[@katherinehope2303]

Would be great to highlight more about the benefits of endorphins! I know both types of workouts help produce them but it would be interesting if you have noticed any difference between the two. Love your videos!

[@leonieschmidt95ls]

Thank you! Yeey the body is realy freakin smart 🙌

[@fearcebad000]

This is awesome! Can you please show us what a warm up and cool down routine would look like? BTW, I did your recent functional fitness workout last week and it was probably the best workout I've had in years! Thanks again.

[@JustinaErcole]

Oh wow, thank you so much for the kind words Stephanie! I have a few stretch videos on here that are excellent cool downs but maybe I'll upload a warm up soon :)

[@alineparadis8444]

Great explanation. Thanks for this video!

[@JustinaErcole]

Glad you enjoyed it!

[@isha3563]

I love your videos Justina! They are extremely informative, especially for someone like me, who is a complete beginner. Also, this video's timing couldn't be any more perfect. I have been improving my general lifestyle for the past 2 months and started exercising, and I just bought dumbells. I hate cardio and I was wondering how much cardio I should do and this answered all my questions.

[@JustinaErcole]

So glad it helped! The most important thing is that you actually enjoy what you're doing :)

[@kaitlanlinnea]

Whoa. Mind blown. Thank you!

[@Sakinah768]

Great video, you got yourself another subscriber. I like your channel, good vibes and not trying to show of or something

[@JustinaErcole]

Thank you!

[@mollyesmoi]

To the point, loved this video !

[@JustinaErcole]

Thank you!

[@ks_youtube]

Thank you so much for making these informative videos! I feel like for anyone just wanting to be more active we get overwhelmed by all the information and think we just need to "burn more calories" which it sounds like cardio is the more effective at! Very clear explanation of the benefits of different types of exercise and how to integrate them in a routine! I wish I'd watched some of these videos earlier to better understand how it works!

[@JustinaErcole]

So glad you found this helpful!

[@dianaa8125]

Wow this was really interesting! Thankyou so much!

[@JustinaErcole]

Glad you enjoyed it!

[@keyagupta4153]

Thanks for the great info! Your videos are really helpful with no BS sprinkled in.

[@JustinaErcole]

Glad it was helpful!

[@srilatha2212]

Out of place,but hey swiftie

[@supersmoothify]

My gyms have been closed for half a year now, I am used to lifting heavy, and now all I can do it cardio.. :( I do some bodyweight training, but it´s not the same. I even miss my calluses on my hands dearly..

[@corrsgirl1]

This is really informative. Thank you!

[@JustinaErcole]

Glad it was helpful!

[@KateEmiley]

I kind of knew all this but you explaining it made SO much more sense! For some reason I think back to my "skinniest" time and it was when I'd run 5km 3 x per week, but then I'd also remember I would eat less than 1200 calories per day (and be totally obsessed with counting calories!) This was an awesome reminder than strength is the good guy here, it just may take a little longer and more consistency to see the results.

[@tovameguira6381]

Wow loved this video! Super interesting and so so true! Honestly, cardio and”loosing weight” isn’t my priority anymore. I love strength training, and sometimes I mix in HIIT with weights during the week. I do however add cardio in my strength training to get the most out of workout sometimes. Love these types of vids!

[@JustinaErcole]

That's a great way to build your endurance!

[@enelrahcreivaj]

Damn! This video is so good! I learned a lot in eight minutes. Thank you!

[@JustinaErcole]

So happy you enjoyed!

[@drs9675]

‘the strength fund’ ahh! love this and you, thx for being relatable- keep up the good vids!

[@JustinaErcole]

Love that it resonated with you!

[@MotheroftheZs]

Thank you for the info! I loved this video! New sub!

[@JustinaErcole]

Happy to have you here!

[@laurieann2714]

Thanks as always for the common sense approach and a lot of us believe in SCIENCE!! As a former personal trainer and fitness instructor, I advocated for variety.

[@zt7911]

Your videos are so informative and to the point. Really enjoy all the things you covered by now and your reviews of other workouts. Thank you 😊

[@JustinaErcole]

Glad you enjoyed!

[@michellecabot17]

Such good info !!!!!!

[@JustinaErcole]

Aww thank you Michelle!

[@mariasterlace3912]

Hi - just found you - very informative- thank you so much!!

[@JustinaErcole]

Glad it was helpful!

[@madisonmorgan8817]

Wow! This is a amazing explanation of all of this! Thank you for setting these things straight! Love you!😘💛

[@JustinaErcole]

So happy to help Madison!

[@raaneegandhi-brown7074]

Wow this video is exactly what i needed to see before the new year lol totally debunked everything i have been doing - i think becasue back in my skinny days as a dancer i never lifted weights and so now i always lean on cardio way more in the gym. this was mind blowing thank you! I guess its time to lift some weights 💪

[@FallintoYourMagic]

Thank you. Very helpful. ❤️

[@JustinaErcole]

So glad it was helpful!

[@ilhamhsn1330]

Thank you so much for clearing things up I love strength training i do lift quite heavy cuz i wanna be "toned" and why not muscular i do eat healthy too but when it comes to cardio all i do is walk at least a good hour a day or throw in a lilly sabri's hiit workout once in while 🙌 glad to know i'm on the right track

[@JustinaErcole]

Love this!

[@gaila.8830]

Great video SUUUUPPPPEEER informative The best waybro explain I've heard yet Thank you for breaking it down with common sense 👍 kudos Makes me want to check your website and classes how it works 😄

[@JustinaErcole]

So glad you enjoyed! Shoot me a message on my website and I’ll set you up with a free live or on demand class :)

[@gaila.8830]

@@JustinaErcole ❤ Great, thanks

[@MyFitgirlLifestyle]

Sharing this right away with my workout buddy, great explanation and very well broken down. Definitely joining this community for more great videos like this.

[@JustinaErcole]

Awesome thank you!

[@jaimiepaine1222]

I just found your channel and I LOVE that I feel more educated after the video.

[@JustinaErcole]

Awesome! Thank you!

[@lifeofsheila4041]

I freaking love cardio for some reason...but I love strength training too so I do both....6 days a week

[@JustinaErcole]

That's great that you have a routine that works for you!

[@candicemiller15]

So helpful!!!

[@JustinaErcole]

Glad it was helpful!

[@tdsmith27]

This video was very informative and helpful

[@JustinaErcole]

So glad you found it helpful!

[@kritikasharma903]

Great video!

[@JustinaErcole]

Thank you!

[@dropdeaddevil666]

When I was in college and going to gym, my stupid instructor told me to do alot of cardio and initially I lost weight (fyi I was underweight at that time) and by the end of 6 months I had gained 10kg and had fat pockets at places I didn't want...changed gym, read on science behind exercising and how body reacts...started incorporating strength and less cardio...and I have never looked back... Great info love, as always...

[@JustinaErcole]

Thanks for watching Jenny!

[@raniriharisonrina4281]

Thank you for those informations. So if you intend to have a good heart but also put on muscle is a ratio of 50% cardio /50% strength ok ?

[@JustinaErcole]

Totally depends on your situation! The more experienced you are, the harder it is to put on muscle while doing cardio. But as a beginner that's typically easier.

[@yogijoeyofficial]

LOVE!

[@JustinaErcole]

Thanks!

[@annagresta3840]

Another awesome, informative video!!!

[@JustinaErcole]

Glad you liked it!

[@ExplicittLemons]

I just discovered your channel and I'm so excited! You're so knowledgeable and it's AWESOME that you share what you know so freely and in such an understandable way. Thank you. :)

[@JustinaErcole]

Aw thank you so much!

[@ames5323]

I would love to see a review of "Move with Nicole". I only came across your videos today and I really enjoy them

[@JustinaErcole]

Great suggestion!

[@jeywithane130]

this was such a great video! i've been working out (little 10-20 mins hiits most days) for 4+ years and it's really helped me with my initial weight loss, keeping that weight and just, yknow, feeling healthy! but with quarantine i got bored and wanted to try to """tone""" my body and just see if i can look more "beach body"y. (truth is really don't care much for looking that way and i'm very happy where i am (abt 65kg at 1,60m) but i'm like, hey, why not try! it's not like it can hurt to build some muscles, right? :'D). LONG STORY SHORT! i've been researching for like a year now and your video was the first that explained cardio-weight-ratio in a comprehensive way, so thank you!

[@JustinaErcole]

Glad you enjoyed it!

[@paulagabay9915]

Great information. My coworker at my former job told me it is best to do cardio before strength training also I had a debate with people in my fitness group because on a video the trainer was doing full on jumping jacks in her warmup. I don't think it is a warmup move but maybe it is just me being 65 with Arthritis.

[@heyyourrad]

THE BEST!!!!

[@JustinaErcole]

Aww thanks!

[@zoey7873]

Excellent video with lots of brilliant information. I had stopped / cut back on HIIT and strength training and upped my cardio as I started to read Rachael Attard’s Lean Legs Programme blog. Would you be able to review her programme in the future? There is so much conflicting advice and would really appreciate your review. Thank you!

[@JustinaErcole]

Happy you enjoyed! So most HIIT is actually cardio, just so you know. And if you're looking to get really lean (like the title of that program), cardio can do that at first. But unless you're changing the stimulus, your body will adapt. Hopefully that helps explain a bit!

[@zoey7873]

@@JustinaErcole Yes, thank you. I had cut out all squats, lunges, deadlifts etc as I’ve always felt my legs were on the bigger side compared to the rest of my body. I now realise, thanks to you, that was a big mistake. HIIT with lunges and squats for me tomorrow!

[@safmohammed5363]

Brilliant explanation, thank you. May I ask which catagory pilates falls into? I have recently started doing pilates as I have a lot of pain in my knee joints (can't do squats, lunges). and I was concerned that I would have a mismatched kind of body if I could only train the top half effectively. Great video as always❤️🇬🇧

[@JustinaErcole]

Hey Saf, thanks for watching! I personally consider pilates resistance training using your relative strength (strength relative to your body weight.) It's a great tool but if you have specific muscle building goals, you can only go so far with it before you will stop progressing. I hope that explains a bit more. As far as your knee pain, I would highly recommend incorporating more hip dominant exercises to strengthen the glutes and hamstrings. A weakness in the posterior is often a cause of knee pain with people. I have a video explaining that coming next month :)

[@safmohammed5363]

@@JustinaErcole thank you so much for your extremely quick reply. I really appreciate it and value your knowledge and expertise. Thanks❤️

[@_Sujit_Mohanty]

Hi Justina! Thank you for sharing useful information as always! Can you share any tips on how to make a custom home workout plan for oneself that is progressive, total body, short duration (30-40 mins) and requires little to no equipment. I think it would help people who are seriously overweight as it will help them start slow. An example of a progressive workout program would be "Livestrong Stronger" which is a 8 week program

[@JustinaErcole]

Hey! I have two videos that talk about programming below: kzbin.info/www/bejne/l2LciHWhn9Vnm6c kzbin.info/www/bejne/mqW1paaZiLGKiM0

[@_Sujit_Mohanty]

@@JustinaErcole Great! Thanks for pointing. Will surely check them

[@meganszep7773]

Great video! Curious what your thoughts are on workouts that combine cardio and strength, like Body Pump or Kettlebell/Dumbbell HIIT or similar? Are they efficient ways to kill two birds with one stone or should cardio and strength be separate?

[@JustinaErcole]

They’re fine for a period of time (great for building strength endurance), but you’ll want to change it up after 4-6 weeks to avoid a plateau.

[@ShreyashiRay]

Amazing video as usual! Thank you so much! If possible, could you help me with a couple of questions? 1. How would you classify a pilates or a more intense yoga session (which incorporates more than just stretching) in your cardio vs strength classification? Most of the time I follow the 3-4 strength/1-2 cardio ratio, but I do change it up with some bodyweight/ yoga/ pilates/ beginners' calisthenics some days. Especially during low-energy weeks. Is that okay, and does all of that count as active rest, or something else? 2. I was planning on starting to run. I am particularly bad at speed, so I thought gradually training myself for running might help - and I generally want to work on that skill. In that case my cardio would increase beyond 1-2 sessions per week, and I may not be able to incorporate more/ as many strength sessions as I do now. I will still continue strength training, of course, just that the cardio to strength ratio will change. Would that impact my muscle mass or BMR negatively? (I am sorry if any misunderstanding or oversimplification of your what you said made me arrive at this concern!) Thanks a ton, Justina

[@JustinaErcole]

Hey! Happy to answer :) 1. I classify pilates/yoga as resistance training. So a form of strength training for sure! Many of these work relative strength or strength endurance rather than working toward your max. All great things. 2. So keep in mind that everyone is different, but it is typically difficult to build muscle while doing a lot of cardio. Also remember that any metabolic change takes time. So introducing a new form of training for a bit really isn't the end of the world :) I hope that helps explain!

[@ShreyashiRay]

@@JustinaErcole Thanks for taking the time to reply! It did help explain :) I think I will try the running thing to see how it goes, and take rest weeks from running when I strength train more - let's see where that takes me :)

[@Malmeida]

Love this video! I exercise 5-6 days a week and I always feel guilty if I don't have cardio in my day. Which is crazy, because sometimes I had a pretty hard strength workout and push myself to do like more 20 minutes of cardio, even when I am super tired. And if I don't have a nice workout or make through the end, I am like "ok, I'm weak. I can't make this because I am not training enough". Yes, so this was very clarifying. Thank you for your amazing content! 🌺❤️ Oh, I also have a question. I don't know if your already have a video about this because I just discovered your channel, but is it ok if I don't eat after working out? Sometimes I have crazy and busy days, and I end up working out very late, like 10 or 11 p.m. When I finish I am afraid of eating very late in the night as I will be waking up at 7 a.m on the next day. Kisses from Brazil 🌏❤️🇧🇷

[@JustinaErcole]

Thanks for watching! As far as your question, it honestly depends on your individual goals. If you're looking to increase your muscle mass, you'll get better results if you have a little protein after your workout. But I wouldn't stress too much about it!

[@avarielavariel1632]

Constructive explanation and clear. Thanks Justina!!! I do have a question and perhaps you may be able to help clear this out. I heard people saying that once we do strength training and gaining all those muscles and if one day we stop training (for whatever reason) they are going to turn into fat and makes us looks bulky and big. Therefore some people hesitate to do strength training with weights. In my opinion it is true but if we do a caloric deficit we will also loose some weight and those "bulkiness look" will also decreased. I have seen actors bulked up for a movie and deflated (is this the right word? 😅) on the next movie. Am I thinking right? What is your thought on this? Thanks Justina.

[@JustinaErcole]

Strength training is a lifelong process. If you stop training, you’ll lose strength. Your individual body decides what that looks like. Hope that makes sense!

[@stacylapierre2357]

Another fantastic and informative video! Thank you. It always drives me nuts when I tell people I lift and I get a reply “Eww! You’re gonna get so bulky!” No I’m going to get stronger and not feel like I can’t move when I get older!

[@JustinaErcole]

Yes yes yes!

[@brianalittle7245]

“This year has shown people don’t like science” *SUBSCRIBES IMMEDIATELY*

[@sarahgomez7270]

Hey ! amazing video very informative thank you! but I do have one problem. the thing is that I am a student in lockdown and even if I wasn't in lockdown I would be able to afford a gym so my question is how can you do strength training if you don't have a gym ? Thanks again for the video :)

[@JustinaErcole]

There are a lot of bodyweight exercises that work your relative strength (pull ups, push ups, etc) but eventually you'll want to invest in some weights. In the mean time, focus on moving slowly and increasing your time under tension. Hope that helps!

[@ysach.891]

Hey Justina! new subscriber over here :) thank you for sharing useful content! ... it would be great to know your thoughts on Barre.

[@JustinaErcole]

Welcome! And I have an entire video on barre :)

[@mousumirath7545]

I really needed that information ❤️

[@JustinaErcole]

Glad it was helpful!

[@dorottyaosz-puspoki4811]

I love your videos, I think this was very useful, thank you so much! 😍 I just have 2x 2 kg dumbells. Is it possible to do strength workout with that, or I should buy havier dumbells instead. In my country gyms are closed unfortunatelly, and these dumbell sets are really expensive. What do you think? 😊

[@JustinaErcole]

Hey! You definitely have to get creative with that light of weight but it's possible! You'll want to play with the tempo a lot to keep it challenging. But eventually you'll need to go up in weight to keep progressing. Hope that helps!

[@dorottyaosz-puspoki4811]

@@JustinaErcole It helped a lot, thank you so much! ❤

[@kB-yk5hh]

nice, I've got a notification that you uploaded new video. I was actually wondering about decreasing how many times I train per week. I've already decreased the amount of cardio and I feel and look better than doing hiit often

[@JustinaErcole]

Yep a lot of people will actually benefit from laying off the cardio if they're overdoing it. Thanks for watching!

[@olivialupton1113]

Hi I hope somebody sees this!! TLDR if I’m doing some light strength training most days, but also running 5 days a week, am I at risk of slowing down my BMR like you mentioned? I have started running this year, not only to lose weight but also because I wanted to run in a 5k as a milestone in overcoming social anxiety :) Every day I do a yoga, along with core workouts and a dog walk. I have been running on average 3 days a week (sometimes more, sometimes less), and usually 3-5 days a week I am also doing light strength training at home (the heaviest weights I have are 25lb dumbbells...I use them for lower body as well as xx-heavy resistance bands, and I use 5-15lb dumbbells for upper body). I’ve never been “in great shape” but this is my 18th consecutive week exercising and for the first time it’s a habit and the thing I look forward to most in my day! And as a result, I’ve lost about 25lbs since Christmas. My primary question after watching this video is - am I doing too much?/specifically too much running? The last couple of weeks I’ve been running 5 days a week instead of 3, just because I enjoy it, but I’m scared of what you said about slowing down BMR?

[@JustinaErcole]

Hey Olivia - it's hard for me to comment on your training program because I don't know your health background or individual goals. But I would say, if you found something you enjoy and have found consistency, stick with that!

[@konstantinagiannopoulou8798]

Girl you have to do a review on growingannanas workouts

[@JustinaErcole]

Coming next month!

[@dianaa8125]

I don't disagree with you but I love running! I used to run every day but somehow I got a bakers cyst on one and now I can't and I'm really sad ;(

[@LiaCooper]

it's so amazing getting back into fitness now vs when i was a teenager in the early 00s and seeing people advocate for women to lift actual heavy weights-it has been LIFE CHANGING. i feel really sad for my teenage self starving and killing herself with hours of cardio every day.

[@JustinaErcole]

I was the same way!

[@ParamitaDevi]

hello justina! what strength training you'll recommend? because i am not a fan of machine at the gym and don't mind investing in free weights for home workout. thank you x

[@JustinaErcole]

Hey! I'm not sure what your goals are, but I recommend mine! I have a whole playlist of free workouts to try :)

[@lydjoy3385]

Thank you so much for this video! I've been struggling with this topic so much. Of course, I definitely want to lose weight but I want to be healthy in the long run, so this definitely helped. I do have another a question: how often should we lift weights? I'm 22 years old, pretty active (I workout 5 days/ week + 2 days full rest).

[@JustinaErcole]

It depends on your goals and preference, but for most people working out 5 days per week I would focus 4 on strength and 1 on cardio. Again, totally depends on your goals though!

[@tauhid9983]

Hey, I gotta question and I hope you can clear this up for me. So I haven't been paying a whole lot of attention to the individual macros of my diet other than protein and calories. I personally think I am pretty active with 3 hrs of strength training per week and occasional cardio with my kickboxing training. Assuming my nutrients such as fat, protein, carbs, sugar and the other stuff is pretty high and that I am fairly active, should my individual macros matter other than maybe the overall calories and protein?

[@JustinaErcole]

Hey! It 100% depends on what your goals are. If you feel good though with your current focus, I'd say you're all good!

[@Lau.mp4]

Any chance you could make a video showing us an example dynamic warmup like what you reference at 8:10?

[@JustinaErcole]

I have a bunch in my on demand membership, so I'll add one onto KZbin soon :)

[@maryhamric]

I love strength training. Just loooooove it. I tripped over something in our yard and went hurling but maintained my balance! Payoff! I recently incorporated low intensity cardio into my routine because other than my strength training, I sit all day. I don't think that's good. So now I hit 10K steps most days when before I was about 3-4K. I am trying to do the cardio 2-3 times a week and lift 4-5 days a week.

[@francescamitchell4664]

i usually work out 6-7 days a week, prioritising strength and pilates over only one cardio session, as i find the energy i burn makes me feel deflated all day. is aerobics a good alternative way to get in a cardio session or two throughout the week? what is your opinion on aerobics?

[@JustinaErcole]

I think the key to cardio is finding something you enjoy. So if you enjoy doing some sort of aerobic routine, go for that!

[@aqua8aqua]

This is great information. But, you seemed to be suggesting that cardio is for heart health and not long-term health. Anything that is good for heart health is good for long-term health. Take it for me that improved my blood pressure by replacing 3 of my weekly 6 strength training sessions with cardio sessions.

[@JustinaErcole]

Heart health is long term health. Same thing

[@barefacedquestions]

This may be a silly question, but is there a clear dividing line between cardio and strength? Sometimes, I come across videos labeled as strength workout, and some of them seem to lean more to cardio for me.

[@JustinaErcole]

Yep! But sometimes doing strength exercises (like push ups) can get your heart rate up too. There's a lot of different types of strength training and a lot of different types of cardio. Relative strength, resistance training, max strength, hypertrophy, HIIT, steady state, interval training, etc. They all have different formats and they all have different benefits. I would say unless you have very specific goals, don't stress too much about it. Pick up some heavy things and you'll be set :)

[@dianaa8125]

Please review zuzkalight and blogilates!!!

[@aishwindersandhu4778]

do i necessarily need equipment for strength training like lifts and stuff

[@JustinaErcole]

Not necessarily! There's lots of exercises that test your relative strength (pull ups, push ups, etc.) but eventually, you'll want to add weight to exercises to progress.