How To Combine Cardio & Strength (Prevent The Interference Effect)

[@iWannaBurnFat]

I hope you enjoyed this KZbin video! If you have any questions about how to combine cardio and strength just leave a comment below and I’ll get back to you as soon as possible. Also, if you have any suggestions on how I can improve these videos or make them more engaging, please do let me know! Lastly, for your free example HIIT workout, visit this link: www.iwannaburnfat.com/hiit-workout/ See you in the next video! - Mounir

[@lesterogburn2180]

This was a great video. It explained everything very succinctly and thoroughly. I don’t even have any questions. Thanks, this helped. I lift weights and cycle. I have been doing much of this unknowingly. The only issue could be when I cycle it is for 2-5 hrs. My other cardio is a HITT on the elliptical for 20min.

[@crazychatter101]

Wt happend to the link ? Th HIIT ROUTINE is not thr 😭😭

[@dennisdurieux7774]

Hi, ik doe nu ongeveer 18 jaar aan krachtraining. Ik heb momenteel een programma waar bij ik dagelijks in de ochtend een hiit workout doe van zon 15 minuten en daarnaast 3x per week einde van de dag een gym full body workout doe bestaande uit voornamelijk compound oefeningen met progresive overload. Ik volg het nu 3 weken en de bedoeling is om af te vallen en zo min mogelijk spierverlies. ik val ongeveer 0,8kg af per week af en tot heden verhoog me gewichten in de gym wekelijks met 1-5kg afhankelijk van de oefening. Ik hoor graag je mening over dit programma.

[@humanmax60]

Great video.. Not too long, includes everything thats important on this topic and you explain everything very well and understandable even for non native speaker.. You deserve a lot more follower

[@iWannaBurnFat]

Thanks! Glad to hear that :)

[@davidthrower5187]

Best video on this subject I've found. Concise, research-based, thorough, and actionable. Thanks very much!

[@iWannaBurnFat]

Glad you enjoyed it!

[@skeelo6219]

Running in the mornings and strength training in the evenings for me. Unfortunately I can't do without either, I need both

[@iWannaBurnFat]

That's good! There's at least 6 hours between the 2, so it works.

[@Ma_K95]

I started training again. Im super out of shape, so i want to work on my cardio for health, but my passion in the gym is strength/strongman. Thank you for helping me sort this out, i was beginning to think I'd have to choose one over the other for a time, and it was bumming me out. Great video.

[@namanrao3014]

This is literally the perfect informative video you explained everything perfectly, the video isn’t too long, and I realized my mistakes. I subscribed to you because of how much effort you put

[@iWannaBurnFat]

Awesome! Thank you for the support :)

[@chiefoverlord6077]

Wow, I'm so glad to browse through your video dude. You've just answered all my questions in such a short period of time. I'm 17, and I'm working on getting the summer body. I'm currently incorporating upper body strength training and 20-30 minutes of running after. Thanks for being concise and straight to the point. Keep up with the good videos my guy 👍

[@CdotDixon]

Great synthesis of the current research on the interference effect and presented with great practical takeaways. Thanks!

[@iWannaBurnFat]

Thank you! :)

[@usamecolakovic5370]

Hi Mounir I'd put only picture on thumbnail without any text, since you have title for your header. Everything else is perfect, keep it up !

[@iWannaBurnFat]

Appreciate the feedback Usame!

[@az57014]

Omg, great vid man! The whole layout and steps was not dragged or filled in with nonsense, it suited me personally perfectly and I can’t wait to see what other vids you’ve got going on, subscribed👊🏻🤘🏻🤌🏻

[@iWannaBurnFat]

Glad you liked it! More good stuff to come :)

[@kayjay309]

Thank you for all the essential info. As it turn out, i was doing too much cardio.

[@iWannaBurnFat]

Pleasure is mine!

[@elizabethivey9326]

Great video. Concise and informative

[@iWannaBurnFat]

I appreciate that!

[@lmc4964]

that's concise, basically don't do it on leg days and avoid jogging. Im planning to do a a lot of walking 2hr X 5 days per week as my gym cardio Concept2 wasn't keeping the pounds off by itself

[@iWannaBurnFat]

A lot of walking for cardio sounds good!

[@Tanya-ue4eo]

Great video, thanks! So little information out there for people who want to do both strength training and cardio.

[@iWannaBurnFat]

Glad you liked it!

[@Nightvibez854]

Finally some straight forward information! Thanks for making this video man!

[@olliem4501]

I run 3 times a week (20-30km a week) and strength train 3 times a week. I eat a lot of food, I’m still managing to put on muscle and improve my cardio. It’s possible.

[@GillRapz]

Hey Bro! How do you include cardio now in your 2024 routine? How long is your cardio session?

[@surkhabsingh9752]

Thanks brother I have came here after hundreds of videos and finally got my confusion cleared here. Keep going 💪 ✨️ 👌 👏 💓

[@matt-joye]

A lot of insight in this video and very concise wording. Thank you for this 🙏

[@iWannaBurnFat]

The pleasure is mine!

[@dagimabebe27]

Real and legit info with a good speaking thanks u deserve to have more subscribers

[@iWannaBurnFat]

I appreciate that!

[@pheonixflying1]

This is such an amazing video! I now understand where I went wrong. I wanted to both gain muscle and have high endurance. Everyday first I pushed myself with cardio for 30 minutes running. And then hit the weights but ultimately there was not much improvement in strength. Thank you for such a detailed research on the subject. You've my sub ❤️

[@iWannaBurnFat]

Thank you for the kind words! Really appreciate that!

[@Chris-uk7cn]

Found all answers to my questions in one video. Thank you for the amazing content

[@deltahomicide9300]

Thanks. Armed with this information I will do upper body and recumbent bike day tomorrow

[@iWannaBurnFat]

Sounds good! 😁

[@B89Stranger]

I've been doing this all wrong! At least I know now

[@iWannaBurnFat]

Glad I can help! :)

[@advsumantchopra7646]

Sir. You have cleared many doubts with regard to muscle building and cardio exercises. Thanku for such valuable information 🙏 ☺️

[@dandoobs5325]

very well and clearly explained. got everything i wanted and need to know. bit late in finding this video but well worth the watch!

[@purrrrrrrrrrrrrrrrrrrrrrrrrrr]

wow, such a great EVIDENCE based video, something you don't often see in the fitness world! thanks, I really appreciated all this info. :)

[@esistjawieesistna4176]

Is moderate swimming low impact cardio? Since it involves your whole Body

[@dm-fw3qu]

Really good video. And it confirms exactly what I have experienced in my weight-loss efforts. Thank you.

[@whalingwithishmael7751]

This was very helpful. Thankful for the clear and applicable tips and tricks as well as their underlying motivations.

[@iWannaBurnFat]

Glad it was helpful!

[@ag-py6to]

2:49 interference effect less strong if cardio is not longer than 30minutes 3:11 walking can be longer than 30m because it's low intensity doesnt interfere either with muscle building 3:21 frequency of cardio per week does also matter, interference effect is stronger if you do 4 or more cardio sessions a week, but less 3 or fewer are done per week 4:32 6 hours of rest between cardio and strength is a good rule of thumb 4:55 running doesnt interfere with upper body training but with leg training

[@katiepemberton433]

Love this video, very informative. Thank you!

[@iWannaBurnFat]

Glad it was helpful!

[@supimsatan]

Well i have to use my bike to get to the gym and home every time and every day to get to work etc. So i guess i keep suboptimal leg gains. Great video!

[@amurizon]

Thanks for these insights! The video was very easy to understand and straight to the point.

[@iWannaBurnFat]

My pleasure! :)

[@magnumopus1415]

Simple and straight to the point! Thanks, this helped a lot

[@asifkazmi]

Very nicely explained. Thanks.

[@nandakumr5903]

Thanks, detail explanation in a short time.

[@angela33391]

This is really a great video! So can I have separate day for each type of exercise? I mean, having (for example) a day for upper body strength training and using the next day just for cardio.

[@iWannaBurnFat]

Thanks! And yes you can, it's possible to have separate cardio/strength days.

[@macccabes483]

This was so helpful, thank you 🙏

[@fredward_thick5686]

Good video, helped a lot 👍

[@iWannaBurnFat]

Glad to hear that!!

[@TheProdiG13]

Great video mate, answered all my questions

[@MrNavien]

Great content! I was doing too much cardio previously and become skeleton. Your video help me encourage me to do weight lift and see the differences. Thanks bro.

[@iWannaBurnFat]

You got this!

[@MrNavien]

@@iWannaBurnFat Literally I become skeleton but losing too much weight. Now slowly on recomp with lift weight at home. I can see great differences. Thank you so much. I plan to gain slowly as my belly still there like pregnant frog 😂😂

[@sujith2074]

@@MrNavien So how did you combine cardio and resistance? What's the result?

[@MrNavien]

@@sujith2074 Hye, I do more resistant than cardio as I'm skinny and try to gain mass. The result is good, as can view some toning.

[@disciplinedvictory2479]

My problem is that when I don't get my heart rate up before a workout, my workout will suck because I don't even break out a sweat and I feel like my muscles are not as ingaged or even stimulated. For about two months I did nothing but strength training and I felt like I was making zero progress. The only thing I felt I was doing was putting too much pressure on my joints and didn't feel like I was training right . I also got a bad neck strain that futher hindered my workouts dramatically. This last week I re introduced a small amount of cardio pre workout . It's usually 3-3 minute rounds of jump and 2-3 min rounds of shadow boxing . It's usually about 17 mins total and then I jump right into my training . I feel like my muscles are more ingaged and I feel a burn after like I actually worked out . Then Saturday and Sundays It's all cardio in the mornings . What does anyone think about my program ? Any advice ?

[@1Reaper1]

Great video man! Very insightful

[@iWannaBurnFat]

Thanks Dillon!

[@Jonde171]

Great and informative video. Thank you

[@iWannaBurnFat]

Glad you liked it!

[@kenrocketman897]

love your content bro.

[@iWannaBurnFat]

Thanks bro!

[@matkasim]

great concise info by far

[@iWannaBurnFat]

Glad you think so!

[@parker9699]

So can I do the elliptical after strength training or should I wait 6 hours?

[@iWannaBurnFat]

6-hours separated would be better, but you can still do it post-workout if that suits your schedule best.

[@wajidaziz8918]

Precise and informative.

[@FarrellXC1]

Most trustworthy source of exercise information. Thanks for all your work, keep it up

[@iWannaBurnFat]

Appreciate it Luke!

[@sterlingsilver5937]

Thank you for the insight!

[@iWannaBurnFat]

My pleasure!

[@ahssancrack2826]

Hi...This video helped me to see my goals more clearly...A question. The HIIT workout does it change every week.

[@dan614]

Great practical content!

[@iWannaBurnFat]

Thanks Dan!

[@Covermeinsunshine344]

This helped soooo much THANK YOU 💜💜

[@brendanmullen1819]

My Cardio consists of Walking I also want to include Weight Training. I see that You recommended max of 3 Sessions of Cardio. How do I manage the 2 Types of Training weekly. Do I do Cardio and Weight Training on alternative Days with 1 Days rest.

[@jashanrana22]

Great work ..keep it up very knowledgeable

[@iWannaBurnFat]

Thank you, means a lot :)

[@asieriturriotz271]

Nice video, thanks

[@rickycarfan54]

wonderful video and information!👏👏

[@iWannaBurnFat]

Glad you liked it! :)

[@bluemoon5766]

Thank you for the information it was explained very well

[@iWannaBurnFat]

Glad it was helpful!

[@sydisemma]

Great job as per usual!

[@iWannaBurnFat]

Appreciate it, Emma!

[@nikosogamias]

Great Vid. Thanks

[@Vincent63911]

Great video!!

[@iWannaBurnFat]

Thank you Vincent! Hope you are well my friend💪🏼

[@FlenFreeda]

Thank u , this answered lot of my questions 🙏god bless ❤️❤️❤️

[@iWannaBurnFat]

Glad it was helpful!

[@dihahsm6726]

Request an answer What if I am separating cardio week and strength training week. I mean one week of strength training followed by one week of cardio training. Will I see muscle gain.

[@thecybersahil]

How to seperate cardio and weight training ? How to do it when we're doing push pull leg split ? It's been confusing for me

[@robertoriverajr4439]

So I usually workout 4 days a week... running-Monday Weight lifting-Tuesday...and repeat for Thursday and Friday. However, I usually spend time at the treadmill and elliptical machine when weight lifting. Furthermore, I do full body workout for weight lifting days. Will this affect my progress with loosing fat?

[@ustundentirmigecdi]

Awesome content!

[@iWannaBurnFat]

Thank you! :)

[@samss721]

hey, how does doing HIIT in the morning, rowing or for example cardio circuit workouts affect strength training. since it is more of a high impact i assume. is it bad to do?

[@tulio3571]

Hi there , how about doing cardio in the morning [hiit] and weightlifting at night ? thanks

[@iWannaBurnFat]

That's possible, but I wouldn't do it everyday though, because that's quite fatiguing.

[@muhammadhaseeb2140]

should i do strength training 5 days and cardio 2 days? Is it good to stay lean??

[@iWannaBurnFat]

That sounds like a bit much, but it depends on your training experience. Doing 3 strength days and 2 cardio days per week is a good starting point for most people imo.

[@muhammadhaseeb2140]

@@iWannaBurnFat i got it..it means rest is equally important as training

[@tiktaktictac]

I have a question: Suppose I decide to do a cardio session for 30min, is it make a difference whether I get on the elliptical for 30min straight, or break it down into 3 10-minute periods with some rest inbetween? I don't know difficult how cardio should be, is 30min continuously of cycling/elliptical/running too fatiguing ?

[@marshall8756]

if i want to be stronger like power lifting, should i do a lift weights first or cario?

[@sufisoul8640]

Good content. Keep it up.. 👍

[@iWannaBurnFat]

Thank you!

[@RaosahabVlogs05]

Can we keep a dedicated day for Cardio and abs in a week to avoid its interference with muscle training and to do effect cardio.

[@anthony-bi8mn]

I do burpees, jumping jacks and run in place before lifting weights. Is that enough to burn fat?

[@tx_yxn]

I’m sorry if this is stupid to ask but would doing 3 20 min Low impact cardio sessions of cycling per week still help improve your endurance

[@iWannaBurnFat]

It still does for most people. But if endurance is something you really want to work on, increase the intensity while cycling.

[@tx_yxn]

@@iWannaBurnFat another question is on days you do liss for like 20 mins what other exercise can you still do cause I heard that weight training on the same day as liss is not a good thing

[@Ozzieyy]

What about jump rope is that considered high impact form of cardio?

[@iWannaBurnFat]

There is some impact, but lower than running. Jump rope is kind of in the middle of running and cycling when it comes to impact.

[@kjaffari3361]

i am doing your 3 days full body workout and I am just walking at speed of 6.5-7.2 for 45 minutes. Shall I switch it to 30 min cycling?

[@yolandam611]

Great video

[@cryptopat2214]

Can I do cardio throughout the week and strength training on the weekends?

[@iWannaBurnFat]

Yes, that's possible, it does sound like your approach is a bit more focused on cardio than strength though. If you have mostly cardio-related goals, that's okay.

[@cryptopat2214]

@@iWannaBurnFat champion 😎 cheers for the reply mate, really appreciate it.

[@tstreino]

theres just one problem, what if you are too sore from leg training to do let’s say the cycling hiit cardio at the end of the upper body workout? seems painful and can’t perform well? how to come around this?

[@zombieprodigy9788]

what would be the consequence of doing cardio everyday? Edit* U seperate the workout by 6 hours and do cardio for an hour. Everyday would it really interfere with weightlifting?

[@iWannaBurnFat]

If it's 4+ cardio sessions per week, probably yes. Because then the fatigue generated from cardio would be high.

[@thejasnair4587]

Hey bro i do weight six days a week and i do cardio in alternate days my goal is to build muscles im 80kg trying to bring down to 72kg. Cardio in the sense im doing hiit training for thirty minutes. So will this cardio affect my gains ? Please answer..

[@iWannaBurnFat]

If you feel energized, so the cardio does not make you overly fatigued for your strength workout the day after, you are fine.

[@gioplease6848]

I Like to go on a walk/hike in the morning and the gym for lifting at night. It’s a small hike. The walk is about an hour long and the hike is about 20/30 minutes. But I’m never running just walking at a quick pace. Is it okay to do this at about 10 am and than go to the gym to lift at night around 8 pm? And is it okay to do this 5 days a week? I want to lose fat and gain muscle.

[@iWannaBurnFat]

That sounds good. As long as you don't feel overly fatigued in the evening for your workout, there shouldn't be a meaningful interference. So keep up the good work :)

[@blase3121]

very useful

[@raja84840]

hi..first of all thank you for the information shared.i have one doubt regarding cardia inclusion. at present i am following full body workout on monday wednesday and friday. so i want to include cardio on tuesday, thursday and saturday. is it fine with this schedule or i have to change anything. secondly how much time i need to do cardio on my cradio days in this type of schedule..please your reply means a lot to me. please spare a min for me sir

[@iWannaBurnFat]

Doing cardio on the off days sounds good since then the sessions are separated. I would maintain the suggestions that I advice in this video. Sessions not longer than 30 min, 3x/week with moderate-intensity.

[@raja84840]

@@iWannaBurnFat thankyou so much bro..really it means a lot..is there any personal tarining courses offered from you online along nutrition..i am from india.

[@andrewzeiser7244]

What are the benefits of running 2-3x per week?

[@iWannaBurnFat]

It helps with building up your endurance, but I would prefer a low-impact cardio modality over running.

[@elizabethedwards9712]

What would happen if u fo them alertating weekly

[@chayanknightheart]

Thank you

[@jamesfields9011]

Is it true that performing cardio before exercise improves endurance??

[@iWannaBurnFat]

So does cardio after strength training. You don't have to do cardio first per se to improve endurance :)

[@jamesfields9011]

That def makes sense!

[@sterlingsilver5937]

Thanks!

[@vinnymilchak2779]

Do not leave out cardio

[@adityasahil3758]

So basically how much cardio is good for a slim guy? Edit: also I wanna ask can a slim guy do running everyday for 20mins

[@moonrain85]

What would classify as upper body dominant cardio?

[@alvarojfreixo]

Ropes

[@joelramos3148]

Well as someone who plays soccer 1-2 times a week, sometimes even 3 times, that’s going to be tough

[@harolddasynth795]

Hi man,i have been lifting weights 5x a week for 6 weeks now,i noticed that i lost only few kilos but gainign a bit of muscles,i'm happy with it but want to loss more fats,so that means i need to do more cardio if my goal for now is just loss the extra fats i have on my body?thanks

[@iWannaBurnFat]

I would take a good look at your nutrition. You likely need to create a larger calorie deficit for fat loss.

[@mohamedadel6055]

Dear, I'm a big fan starting from IG account, but Please when it comes to videos try to talk slower than this - you talk too fast - for people like me who is not English natives it'll be difficult to get you from the first time. hope you can fix it in the next videos. :)

[@ChrisSmit]

You could also add subtitles to your videos. Although speaking slower is less work...

[@iWannaBurnFat]

Appreciate the feedback, I'll take that into account!

[@matthewcalton4686]

Different attributes is not the same as direct opposition...

[@masumabegum9121]

great informative video. thank you.

[@iWannaBurnFat]

Glad I can help! :)

[@luisfaraj1910]

Nice

[@iWannaBurnFat]

💪👍