The BEST Way to Use Cardio to Lose Fat (Based on Science)

Do you need cardio for weight loss? And how much cardio should you actually do? Some say you don’t need any cardio for fat loss, whereas others say you gotta do a cardio workout every day. I was determined to find the truth. After reviewing the latest science, interviewing the smartest experts in the world, and speaking to some of the top natural bodybuilders in the industry, here’s what I found about using cardio to lose weight.
Special thanks to our guests for their valuable insight:
ALBERTO NUNEZ:
nunez3dmj?...
LEE LEM:
/ @l_eel_em
DR. ERIC HELMS:
/ helms3dmj
massresearchreview.com/
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Do you need cardio for weight loss? Cardio isn’t nearly as effective as most people think when it comes to losing weight and fat because of the constrained energy model. Most research has shown that people who start doing cardio without any changes to their diet tend to lose 20-50% of what they’d expect from the calories they’ve burned.
What about doing more cardio to lose weight? Without changing your diet, you’ve probably got to do a whole lot of cardio for it to have a meaningful effect on fat loss. Which isn’t a very efficient or realistic approach for most people.
The takeaway is that should think of cardio as a supplemental tool that you can stack on top of your diet to speed things up.
But how much cardio, exactly, should you “stack on top”? I sought the opinions of Alberto Nunez, an extremely knowledgeable coach and lifetime drug-free pro bodybuilder who’s known for getting into insane levels of leanness, and Lee Lem, a natural bodybuilder just a few weeks out from his show. Surprisingly, both said that by using either a longer or more aggressive diet, they didn't really need cardio to lose weight or get into crazy shape.
But including cardio had its benefits. Alberto and Lee say maintaining a high daily step count helped them burn more calories and make sure they don’t get lazier as they get leaner.
But now I wanted to find out, on top of daily steps, how much actual “cardio” is required to get really lean? Here's Alberto's take: "Usually the smaller the athlete, the more cardio we will have to do. It helps so they can eat a little bit more, which is obviously gonna help with the mental component to some extent.” But he also emphasized it’s lifestyle-dependent: "I've had people do nothing. Nothing. And usually, this has to do with the occupation that if they don't move, they just get fired. So servers, personal trainers, labor-intensive jobs, things like that."
But for most of his clients, "7,000 steps on average as our baseline you have that set. I'd say most people, per week, are going to require 4 to 5 days of cardio to lose weight, ranging anywhere between 30 to 45 minutes.” This seemed to line up with Lee’s protocol as well. On top of 10,000 steps a day and lifting weights 4 times a week, he’s also doing 5x 30 minutes of cardio to lose weight.
But remember, this isn't just to get “six-pack abs lean”. We’re talking shredded. And they don’t do this much cardio right away. Whenever fat loss has stalled, and they’re not making progress, that’s typically when they decide whether or not they should add more cardio.
Now as for how much cardio per week YOU should aim for? What I’d recommend is start with Alberto’s recommendation of walking 7,000 steps a day as a baseline. Once you’re consistent with that, try adding in 2 to 3 20-minute cardio workouts per week. And although Lee and Alberto recommend cycling or the elliptical, you have plenty of other options when it comes to the type of cardio to lose weight. The key is to choose things you actually enjoy and can recover well from.
Now, from here, once your body adapts and you reach a stall in your progress using your current routine, you can choose to either eat a little bit less or add a little bit more cardio or steps to continue losing fat. You basically repeat this process for as long as it takes for you to reach your desired level of body fat.
But the last thing you want to do is start doing a bunch of cardio to lose weight during your diet and then stop cold turkey as soon as it’s over. Dr. Eric Helms says keeping some level of activity (7,000 to 9,000 steps per day and strength training 2-3x weekly) seems to prevent fat regain. This is why for long-term success, when choosing the type of cardio to lose weight, it’s so important to choose activities you can actually stick to.

[@JeremyEthier]

Hope you guys enjoyed this one! See below for links to all the studies referenced in the video 👇! CONSTRAINED ENERGY MODEL www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/ pubmed.ncbi.nlm.nih.gov/34519717/ EFFECT ON CARDIO INTENSITY ON FAT LOSS www.ncbi.nlm.nih.gov/pmc/articles/PMC8619923/ HIGH AMOUNTS OF CARDIO LEAD TO FAT LOSS pubmed.ncbi.nlm.nih.gov/10896648/ MOST EFFECTIVE FAT LOSS METHODS www.sciencedirect.com/science/article/pii/S2161831323002867 BENEFITS OF CARDIO AFTER A DIET pubmed.ncbi.nlm.nih.gov/31095083/ pubmed.ncbi.nlm.nih.gov/35247352/ pubmed.ncbi.nlm.nih.gov/33105387/

[@hosneara8535]

If I do 1 hour cardio a day will it be bad and yes I can do 1 hour cardio a day and keep it consistent anyone please reply

[@kennystarfighter9899]

mean, i know i just need to cut out beer..... but i wont.

[@mathewkishe6018]

In my own testimony, this information is 100% Accurate. I have lost 70 pounds doing cardio + strength training + low diet. Thanks for putting this together scientifically

[@holt7088]

Thanks for motivating us so we're effective🖖The term people need is 'NEAT' so clean, mow your lawn, sweep your garage, use the stairs, time in nature, sort/remove storage, surprisingly even studying without screens(120+ calories), using your brain, singing, fidgeting & yes of course walk

[@duaakhalid7017]

Kindly guide regarding time required of swimming for meeting 7000 step benchmark

[@jackdrits]

Start: Diet: Calorie deficit 4 days weight training 7 days 7.000 steps (walking) 3 days cardio sessions of 20 minutes with low fatigue (minimal impact / perpetual concentric motions like elliptical or bike) Evolution to: Diet: Calorie deficit 4 days weight training 7 days 10.000 steps (walking) 5 days cardio sessions of 30 minutes with low fatigue (minimal impact / perpetual concentric motions like elliptical or bike) Be consistent and disciplined, do not push too hard or too fast.

[@Blinkers2007GameDev]

Eating less and doing more cardio will make a calorie deficit. Consistency is key

[@dmc2095]

just to the point where too much cardio doesn't affect your performance overall during a normal day @@Blinkers2007GameDev

[@curious_boy9092]

if u can eat less, u dont need cardio anymore. just go 10.000 steps@@Blinkers2007GameDev

[@raulsaavedra709]

@@Blinkers2007GameDev Eating less while just walking 7k or 10k will also make a calorie deficit. I can tell because I lost 9kg in two months just doing that, no cardio. Cardio will only help make the deficit larger. But as you say, consistency is the key. The amount of deficit does not have to be huge, just keep a consistent deficit each and every day to lose weight.

[@aaronsubramanien26]

Should we do cardio first followed by weight training or vice versa . I'm always doing cardio first

[@GQ_FITT]

I love the fact that you backed everything with science but you explain it in a way that is not hard to understand. Thanks a lot for doing this🎉🎉

[@wl9742]

Short phase:I love you

[@GQ_FITT]

@@wl9742 I am just showing respect and been grateful. I have struggled my whole life with weight loss and to have someone explain it the way he does is very helpful. No need to come and bash my comment

[@lesterfaapaiaga9681]

💯 agreed

[@beyoncehadoneofthebest]

almost useless to anyone who isn’t trying to get bodybuilder lean

[@masskonfuzion]

This video is cool and all, but it really just restates stuff we've already known for decades: eat less, move more. I remember hearing as a kid (in the 90s) that we've observed that lifestlyes that incorporate more movement (e.g. relying less on automobiles, and more on walking/biking/etc; or having a job that requires more movement than a desk job; etc) lead to people being leaner, even if their diet sucks. So that's the key, it seems: eat less (but still enough), and move more (or - eat the same amount, move more, and life some weights heh)

[@ambition112]

0:00: 💪 Cardio is not as effective for fat loss as most people think, according to research. 0:48: Cardio burns calories, but the body may compensate by reducing energy expenditure throughout the day. 3:14: 🏃 Cardio alone is not very effective for fat loss, but combining it with other methods can be more effective. 3:46: A recent meta-analysis ranked combinations of cardio with other methods as the most effective fat loss protocols. 5:56: 💪 Cardio and daily step count are important for achieving a lean physique and maintaining progress during dieting. 6:03: Daily step count was emphasized as part of their overall cardio plan. 6:37: Maintaining movement through steps helps prevent lethargy and supports diet and exercise modifications. 9:03: 📚 The video discusses the use of cardio for fat loss and the importance of considering the least invasive option. 9:38: Choosing cardio exercises with minimal impact, such as elliptical or bike, can help reduce fatigue. 11:57: 💪 Maintaining cardio after a weight loss phase can prevent weight regain. 12:09: Stopping cardio abruptly after a diet is a common mistake that can lead to weight regain. 12:34: Keeping a certain amount of activity going can help prevent weight regain after a weight loss phase. Recap by Tammy AI

[@drvsasanka]

Weight training is actually very important for fat loss - probably more than cardio - apart from a low calorie diet.

[@anandvgchennai1974]

Does the 7000 - 9000 steps include the steps that we cover in 30 minutes cardio. Or is it 30 minute cardio + 7000 - 9000 steps?

[@datraass]

🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿

[@aprilcloyce7426]

BS

[@kebinity]

No mention about diet. BS summary.

[@freddykrueger7406]

I lost most of my weight because the treadmill. I’ll run for 3 mins, walk 1 min, and repeat for one hour. Afterwards 30 mins of weight training. I was 216 and in 3 months I was 165 . Don’t let “experts” fool you. Cardio is key 👍

[@sanjam11]

Is walking in the outdoors, 5-6 miles considered cardio? Or only what one does on the treadmills/ellipticals/stair masters, gym machines basically? I am confused, because to me, walking outdoors is also cardio, I need some genuine advice, because I work my ass every day walking 5-6 miles 😄

[@THE_BEAR_JEW]

Yep same. I went from 250lbs to about 160 in a year. What I did was 3 hours of cardio 5 days a week. Just put on a podcast and mostly walked or jogged. It was boring but got the job done.

[@freddykrueger7406]

@@sanjam11 walking that distance isn’t bad at all. Also It’s all about the calories you burn . Just keep in mind that exercise is best after you had your meals, breakfast lunch or dinner. Try to maintain a good health diet tho. Even if you do walk those miles, it still depends on your diet.

[@freddykrueger7406]

@@THE_BEAR_JEW happy to hear that💫 😮‍💨👍

[@gnonymouse]

That is cardio yes. @@sanjam11

[@WRAFofzelichking]

As a teacher, 10k steps a day minimum is normal for me which is pretty encouraging. I've started intermittent fasting + working out and I've dropped in 30 days from 116kilos to 103. Pretty incredible. Super proud of myself, I've always had a hard time losing weight but mentality is key. Hunger is easily suppressed by chugging a lot of water. Keep it up all of you who are trying to improve health, body and mind!

[@gabriellemos3452]

How many km are 10k steps?

[@chlasp3840]

roughly 8km@@gabriellemos3452

[@epic_divyanshu]

@@gabriellemos3452 depends on step length ig

[@skywatchers9675]

On average, a person's stride is about 0.75 meters, which means that 1,000 steps would be approximately 750 meters or 0.75 kilometers. Keep in mind that this is an estimate and individual differences in stride length can affect the distance covered in 1,000 steps.​@@gabriellemos3452

[@skywatchers9675]

​@@gabriellemos3452 On average, a person's stride is about 0.75 meters, which means that 1,000 steps would be approximately 750 meters or 0.75 kilometers. Keep in mind that this is an estimate and individual differences in stride length can affect the distance covered in 1,000 steps.

[@mamajupiter]

I dropped 100 lbs running 3 miles a day and lifting. At first it took an hour to run. I made 6 week full body schedules that had one main area of focus (arms, abs, legs) and would pick which schedule based on the results from the 6 weeks before. I can’t lift without cardio and vice versa. Lifting burned the fat and cardio controlled my appetite. My problem was not changing my diet also and eventually my body felt horrible because it felt like I just couldn’t recover. Can’t wait to be in control of my diet.

[@WillMain3]

How many months did it take?

[@cuesunny]

Very nice! Keep it up!! Even on those hard days!!

[@WallFlower08]

How many months did it take u?

[@mgmorgan11]

100lbs dropped is awesome! I'm curious, what's stopping you from controlling your diet?

[@nca4794]

Seeing Lee made me smile so big. He's so adorable and his progress is amazing.

[@rheagalsim7497]

Extremely useful. I hit plateau a few times and tried to get into HIIT but felt it was physically painful and not good in the long run. I like how you laid out a plan to get started and didn’t just negate cardio all together

[@renegomez6679]

The more cardio I do the hungrier I get I notice.

[@silvermine2033]

Same. It's almost an uncontrollable hunger for me throughout the rest of the day.

[@agar80]

I have it completely the opposite. More cardio less appetite.

[@KenanTurkiye]

Me too. It's because of stress hormone cortisol, causing insulin resistance, causing getting fat. Vicious circle. Do low intensity cardio and eat no carbs/sugar.

[@AliPi7]

More cardio I did, more stressed out and fatigued I felt. I literally felt like road kill. Meanwhile, weight lifting wasn’t nearly as fatiguing in a stressful way, it was energizing and relaxing afterwords.

[@sanjam11]

What is cardio for you? I am confused, because to me, walking outdoors is also cardio

[@SThapa]

I did 25 mins 300 cal loss cardio plus weight training as a beginner. In a month with moderate food control and good amount of protien I felt a change. Lost 3 kilos. Result comes with descipline.

[@Sparklewithspoorthi]

Thank you so much for this video… When I did only cardio ( dance, elliptical, running, walking) with diet, I lost so much weight like 15 kilos in 2 months.. But I could never keep that up and was never really feeling strong! Gained all the weight eventually! So this time I did just doing 2 hours strength training only and diet! I was losing kilos dead slow!!!! I lost just 3 kilos( that’s mostly water weight) in one month. But I was feeling stronger and looking better but got impatient with the numbers! Gave up and started eating tons of food with no activity, not even walking!! Crazily I didn’t gained back all that weight so easily, it took days for my body to gain back! Which is very unusual for me. I felt weight bounced back dead slowly compared to the weight lost with cardio! So I was thinking of including both strength and cardio expecting faster results and to strengthen myself This video is everything I needed❤❤❤

[@amarug]

after two decades of being mostly overweight and accdicted to food (not as any kind of coping mechanism, just for the sheer hedonistic pleasure) and burts of "diets" to get a few pounds off (just to regain them and then some immediately after) I switched strategy. I swore I would never diet again, but became someone else, who lives differently with a different relationship to food and exercise. I started off very small with resistance training 1x a week and over months and months I ramped things up, increased training frequency, added cardio, adapted my food intake and tried to balance it all out. Now I just feel like this is the way I live, rather than "being on a diet". I used to DREAD going to the gym, now I am kinda looking forward to it, embracing the burns and sweats. People hardly recognize me anymore, I have not been in this state of fitness since I was 16.

[@Ooweeeooo]

Very inspiring, good job!

[@oof5732]

Damn bro, that's awesome. I think I'll try what you did.

[@barbaraformiga650]

Great editing, great science based information. Your content only gets better. Thank you for the effort.

[@ericsanchez7777]

I agree with the lack of energy after a cardio session. I used to do cardio right after lifting, but have found it more beneficial for me if I broke it into two sections especially since I choose to run for cardio. Best time for me is right before bed. I feel fatigue enough that I want to sleep, I don’t have to worry about over eating bc I already ate by that point, and the hunger doesn’t keep me awake at night. When I wake up I have my breakfast and water and never find myself over eating.

[@pabloherrera8964]

Everyone developes own hacks. In the evenings I prefer to do cardio (football, running) before on empty stomach (after very light lunch few hours before) and then eat lean protein (like chicken) and some carbs. Very nourishing after intensive cardio. Also making sure I am not overeating that meal, but I also don't skimp. Next morning sometimes I would skip breakfast or eat light. That really works for me.

[@AaronCubitt-xq1yr]

1000% Lift sunday, run Monday, and kept doing it.

[@tifi29]

I really appreciate the amount of research and evidence you guys do for your research. I'm a medical student and they teach us to examine research studies carefully to learn how to consider research with an evidence-based medicine mindset. And the fact that you focus on meta-analysis articles is really great.

[@annmartinez3174]

Jeremy…thank you for all the research you do to educated people that want to stay healthy thru exercising and proper meal plan. I have learned so much from you based on sciences. I am more conscious of my diet and workouts. Kudos 😊

[@hakuna0983]

I wasn't looking for this, but now I have everything I need to start my progress! Thanks a lot

[@maratheleo]

This video had impeccable timing! Thank you for all this valuable and useful info!

[@broapple5771]

I love your videos , each and every information is so interesting to watch . Thanks for being a creater ❤

[@cosmicbeing348]

I’m a man of Science but I wanna say this from my experience. I was at 72kg in the past couple months and after running for 1hour for 5 days a week for 1 and half months, i lost about 5kg doing only cardio. I follow the; eat less move more and find it pretty helpful for loosing body fats.

[@SurfyStories]

​@@zappyFPSme and the boys

[@amirulhafiz8340]

@@zappyFPS me

[@jordanm43]

@@zappyFPS BOOOO

[@zappy7393]

I did the same and lost 5kg also!

[@wonder3336]

@@zappyFPSme

[@Nathan.007]

I will always do a bit of cardio at the end of my workout for that endorphin hit. Feel like it helps with active recovery and overall health. More low impact cardio, on bike, incline walking.

[@karlovesel6088]

​@@DontReadMyProfilePicture.185ok i won't

[@Amanda-zb5fo]

I do same, it helps me a lot after a heavy session.

[@Nathan.007]

@Amanda-zb5fo it definitely helps out for recovery after a heavy leg day haha!

[@MrREAPERsz]

The "runners high" alone makes running worth it.

[@user-yx9wk8ul7m]

Cardio should be your workout

[@petehemschoot1699]

In my opinion, this is by far, the best explanation for the process of fat loss, incorporating SME testimonial, science, and rational discussion.

[@powerpuffgorls2889]

This is the best video I've ever seen about losing fat. People always say that to lose weight, you have to workout everyday but that's not the case. I'm glad that there's people out there like you that help us to better understand the concept of losing weight.

[@evalerio79]

Thanks so much for the effort you put to make this video, by far, the most understable plan to lose the fat. I exercise regularly mostly cardio by riding mountain bikes once or twice a week, but have been struggling to lose the belly fat. Thanks

[@razerblue6677]

Fat loss equation: Fat loss = Caloric deficit + resistance training + cardio. Basically; eat less, move more, whatever you're eating make sure it has a good amount of protein

[@theprinceofliberia6793]

Damn i knew some diet amd physical effort was gonna be involved

[@olmanmora21]

I am amazed how effective and informative this video is, BWS crew never lets me down.

[@rachelmel]

Love this practical approach. This is my strategy as well for myself and clients. I prioritize walking and strength training and we don't really add cardio unless absolutely necessary or they are struggling with the deficit in terms of hunger (and they aren't willing to be zen about it and just accept that dieting sucks). During my cut recently, I didn't really do much "cardio" except for sport related (softball) stuff and one or two months of training for 5k charity runs. Mind you I'm not shredded and I don't want to be but once my weight stalled I decided to come out of the deficit rather than add more cardio. Remember, you can always go back into a diet phase after a long recovery stint! Losing the weight more slowly over time can help some people who gain weight easily prevent that from being all fat. Just keep your protein up and focus on resistance training!

[@eldawg1325]

I really appreciate your work and research. Thank you for this.

[@elpapisaint]

I've been recently doing a run where I walk for 1:30 at 3mph and then run for 1:00 at 6mph. I do that for 30 mins. Feels good

[@KevinAdofina]

This make sense for me personally. I started working out in the last couple of months, really taking it seriously. However, I was so exhausted everyday, to the point that i couldnt even do fun things. I worked out 3-4 times a week, strenght training and 1 day of cardio. I recently got a smart watch to count my steps and found out that on average i would be in the 13-17k steps a day. Four days a week, i was doing way more than i thought. I didnt do a cardio day this week and just concetrated in lifting and eating alright. I feel so much better cuz i didnt burn myself out.

[@KoJ-iw5ui]

Jeremy I love you so much for doing these kind of video... I really been following your science back muscle exercise routine... And also this. Thank you❤

[@neildylanyoung]

Such a good video! Love how much value and info you pack into each individual video you make 🔥

[@getachewadmasu5166]

Thank you Jeremy. I learn something new since I am trying to do cardio 4 times a week 30min - 35min. Intense running. My body actually is responding.

[@imbw80]

Did you loose weight in 5 months?

[@Asikkiii]

I just transitioned from a desk job to retail. At the desk job, I would average about 7k steps on gym days which include low incline walking on the treadmill after the workout and about 3k on rest days. Now I average 18k steps on gym days and about 10k steps on rest days while at work. Excited to finally see progress lol

[@hectornavarro8598]

You have given all the well documented information I was looking for and I didn't know.❤

[@JasonTheOneAndOnly]

I've been watching vids like this for so long, it's safe to say I no longer require this newbie info, it's been informative Jeremy.

[@wildprodigy]

This is what we call, mastering the fundamentals

[@Karan_J_]

🎯 Key Takeaways for quick navigation: 00:00 🏃 *Cardio, while beneficial for heart health, isn't as effective for fat loss as commonly believed. The body might compensate for burned calories by reducing movement or increasing food intake, diminishing the impact of cardio on fat loss.* 02:58 🔄 *High-intensity and moderate-intensity cardio show no significant difference in fat loss compared to no exercise at all, as per a study comparing various cardio types.* 03:26 🏃‍♂️ *Performing very high amounts of cardio (e.g., 700 calories daily) can lead to significant fat loss without changing the diet, but it's an impractical approach for most individuals.* 04:10 🍔 *Combining exercise with a proper diet is more effective for fat loss than relying solely on cardio, as reducing calorie intake is easier than burning off the same amount through exercise.* 05:58 🚶 *Professional bodybuilders prioritize diet and minimal cardio for fat loss, with emphasis on daily step counts to complement their routines.* 08:28 🕒 *Recommendations for effective fat loss through cardio typically involve 4-5 days of cardio a week, ranging from 30 to 45 minutes, in addition to maintaining a higher step count.* 10:17 🏋️‍♂️ *Resistance training combined with diet is highly effective for fat loss, as it helps preserve muscle mass and promotes fat utilization for energy, outperforming diet combined solely with cardio.* 11:02 🏊‍♂️ *Starting with moderate cardio (2-3 sessions per week for 20 minutes) along with walking 7,000 steps daily and weight training is recommended for initiating fat loss.* 12:09 🛑 *Maintaining some level of activity post-weight loss prevents weight regain, supporting long-term weight management, even if not at the same intensity as during the weight loss phase.* 13:44 🔄 *Consistent cardio is vital not only during diets but also for overall health. Choosing enjoyable activities for regular movement is key for sustaining a healthy lifestyle beyond fat loss goals.*

[@Anu90421]

Overall your content has been great over many years and keeps getting better, I think the motivation in the end is your building and progressing a business and your body.

[@xandersmomsamby]

Okay so this is all stuff I’ve heard before at different times, but for some reason how you worded it and put it all together just made it click for me. I’m sure the illustrations helped since I’m visual and base everything off weekly calendars lol. Thank you for this!

[@mmango635]

Peter Attia sums it up nicely and says that diet is EVERYTHING. Your inputs are what you should focus on for fat loss. Any form of exercise should just be thought of as structural benefits for the body as well as metabolic advantages.

[@Haikumeister]

This has to be the most informative video on the topic of fat loss I've seen. Thank you!

[@rip.tear.]

Super useful and easy to understand, you're the man Jeremy!

[@reyrodriguez2593]

But without my cookies 🍪 I’m just a monster

[@goodyeoman4534]

I can see why people give up with training. There is so much conflicting information. And for every piece of conventional wisdom, there'll be some study or "influencer" contradicting it.

[@mikezen99]

Totally agree with you. Just pedaling the latest trend that cardio is not important and do weight training. It’s so easy to find so called experts to feature in your vids.

[@goodyeoman4534]

@@mikezen99 Yep. I work in cardiology and cringe every time people say weights are better than cardio for cardiovascular health.

[@mikezen99]

Yes whatever happened to Dr Kenneth Coopers ground breaking book on aerobics? I challenge anybody to publish a book that weights is better than cardio. Weights has its place in fitness but to blatantly write off cardio is untenable. Research in past 10 years has shown how beneficial cardio is for the brain, forming more neurons, synapses and secreting BDNF etc.

[@davidmc8478]

I just watched one video telling me to rest shorter between sets and one to rest longer.

[@aurorab5356]

​@davidmc8478 rest time depends on the intensity of the set. Give your compound exercises (squats, deadlifts, bench press, Bent over rows, Overhead press) 1.5 - 2 min rest; give yourself about a minute on the rest. Also, if you're doing strength sets (heavy weight for 4-7 reps) also give more time to rest.

[@dustinmurphy5474]

I just bought your shred 2.0 program and I was really skeptical at first but my god lol you gave me every tool I ever needed, was not expecting all that , super informative

[@mfmonthefmf]

Great info as always. Have you done any videos that compare different methods for tracking energy consumption vs. burn? For example, I use my Garmin smart watch and polar chest strap to track burn, then I pair that data to a food tracking app for consumption. I'd love to see your take on this approach. Thanks for all the great stuff!

[@ryanwilliams4270]

The only time cardio helped me lose weight was while doing it fasted in the morning or after a strength session. I do a 35min aerobic base run after every lift session. If I wake up fasted, I'll do some cathelstenics and then go for a 5k-5mile run. The aerobic fitness also allows me to do my strength training in less time with less recovery

[@derekfume8810]

I strongly agree with this. Based on my experience, when I once attempted a rigorous combination of power training and cardio, the results were astonishing. However, it was challenging to maintain, and after about two weeks of following that regimen, I became extremely lazy and depressed, ultimately leading me to abandon it. Recently, I had to adopt a low-carb diet after surgery, and I was advised to walk daily to help rehabilitate my muscles. It seemed unusual to me, and I initially attributed any weight loss to the post-surgery diet. However, I am now convinced that this might be the ideal formula for weight loss. It's amazing!

[@jg323LA]

low carb and intermittent fasting go great together. i have just started resistance training so i am skeptical how this will factor into things.

[@InternetGirl1093]

Love your videos, thank you for making them Jeremy!

[@joelariasdiaz6991]

What a great video! Thanks for all the hard work man!

[@lav7161]

This is from my personal experience from running for over 5 years. If you run 100 miles per month, you can technically keep your same body if you eat like trash. I was training for a marathon with no diet at all. I would eat fast food 2-3 times a day. An example would be a deluxe breakfast with a coffee from McDonald's for breakfast. In n out #1 combo with a coke for lunch. And maybe some churches chicken for dinner or some homemade food here and there. I kept running and no real change was made in my body. But when I decided to eat clean and run, the weight dropped quick!

[@rounaksubramanian1686]

Wo this is a very amazing and superb video bro telling about how much cadio we do for fat loss and keep it up and keep up the good work as always and take care Keep smiling always

[@brandonbaguio2961]

I rarely comment on videos, but just wanted to say this earned my like and follow 👌🏼 keep up the good work bud

[@VideosFromNicolee]

Such an amazing video! Just what I needed. Thank you very much.

[@KamranWali]

I just want to add my journey to weight loss. During Jan 15th 2023 I would weigh 103.6kg, my height is 165cm, but after doing cardio and healthy diet of 1600kcal to 1850kcal I now weigh healthy 60kg from Nov 3rd 2023. I lost my weight simply by walking. Started small like 3km 2 days a week and 5km 1 day a week total 11km per week. Now I do 13km 2 days a week and 20km 1 day a week which totals 46km per week. I gradually increased the walking distance because I would notice at certain point my weight won't go down so I would increase the distance slowly. After losing weight I have started doing resistance workout with my resistance band to build some muscles which is slowly coming along :) I do resistance workout 3 days a week for about 1 and half to 2 hours. So now I do 3 days cardio and 3 days resistance workout. Plus I've increased my calorie intake as well now to maintain the weight at 60kg. Hopefully by few more months I will have some really good defined muscles. K Out!

[@cwmoo]

This video is clearly aimed at bodybuilding rather than general health. Consistent moderate cardio is extremely important for health and longevity. People that do consistent cardio have a drastically lower lifetime risk of many cancers, dementia, diabetes, and cardiovascular disease. I wish you had addressed some of that in addition to just getting lean to hit a target body fat %.

[@martinepeters9891]

Yes, even when I'm not losing weight some days, I still see improvement in general health. Higher HRV and lower RHR.

[@ketanpatel7631]

Great video bro. I tried this for 3 weeks and it's helped me more than any other method for aesthetics and strength.

[@klausherro653]

I've been in a weight loss contest and I've been testing my body with different methods. These are actually really good information.

[@benpaolorabara8297]

🎯 Key Takeaways for quick navigation: 00:00 🤯 Cardio's Role in Fat Loss - Differing opinions on the necessity of cardio for fat loss, - Expert consultations reveal cardio's limited effectiveness for fat loss as commonly practiced, - The body compensates for burned calories, making expected results elusive. 00:26 ❤️ Cardio's Health Benefits - Cardio promotes heart health and longevity, - Despite health benefits, it's not as potent for fat loss as many think. 00:55 🔄 The Constrained Energy Model - Theory suggests body compensates for calories burned through cardio, - The body saves energy elsewhere, negating the benefits of the exercise. 01:23 📰 Media's Misinterpretation - News outlets exaggerate findings, hinting exercise is pointless for fat loss, - While exaggerated, compensation effect is real. 01:51 🏃‍♂️ HIIT vs. Moderate Cardio - Comparison between high-intensity training and moderate-intensity aerobic exercise, - No significant difference in fat loss between them. 02:58 ⏱️ Cardio Duration's Impact - Very high doses of cardio can lead to significant fat loss, - Requires an unrealistic amount of time and effort for most people. 03:40 🥗 Cardio's Role Alongside Diet - Combining exercise with proper diet is most effective, - Cardio should supplement a diet, not replace it. 04:10 🍔 Caloric Intake vs. Burn - It's easier to eat fewer calories than to burn them off, - Emphasizes the importance of diet control alongside exercise. 04:49 🏆 Pro Bodybuilders' Perspectives - Professional bodybuilders may not always rely on cardio, - Dieting for longer and eating less is sometimes preferred to doing cardio. 05:30 💡 The Benefits of Including Cardio - Incorporating cardio allows for a slightly higher calorie intake, - Can assist with recovery and active movement. 06:12 🚶‍♂️ Importance of Daily Step Count - Daily steps impact fat loss and overall fitness, - Body naturally becomes lazier as it gets leaner, reducing overall activity. 07:20 ⏳ Cardio Duration and Lifestyle - Amount of cardio varies with an individual's lifestyle and occupation, - Those with more active jobs might require less cardio. 08:16 📊 Cardio Frequency and Intensity - Around 10-12% body fat for men requires 4-5 days of cardio a week, - Duration varies between 30-45 minutes, with almost no exceptions. 08:43 💪 Integration of Cardio with Lifting - Going from zero cardio to frequent sessions is a gradual process, - Cardio is increased when fat loss stalls or progress plateaus. 09:10 🍽️ Balancing Cardio and Caloric Intake - When appetite is in check, a choice is made between cutting calories or adding cardio, - Cardio can help burn additional calories, negating the need to reduce food intake. 09:38 🚴‍♂️ Cardio Machine Preferences - Preference for low-impact machines like ellipticals and bikes, - The aim is to minimize fatigue and still progress in strength training. 10:04 🏋️‍♂️ Weight Training's Role in Fat Loss - Lifting weights gives a reason for the body to retain muscle and use fat for energy, - Resistance training combined with diet is highly effective for fat loss. 10:47 🚶‍♂️ Initial Cardio Recommendations - Begin with a baseline of 7,000 steps daily in conjunction with diet and weights, - Introduce 20-minute cardio sessions 2-3 times a week for accelerated results. 11:16 🔄 Cardio Variety and Consistency - Find different cardio activities to enjoy and recover well from, - Adapt by either consuming fewer calories or doing more cardio when hitting plateaus. 11:55 🚫 Common Cardio Mistakes - Avoid abruptly stopping cardio post-diet, - Cardio becomes even more critical after a diet to maintain results. 12:09 🧪 Fitness Science Insights - Maintaining some cardio activity prevents weight regain, - Cardio helps regulate hunger and slightly increases daily calorie burn. 12:50 📊 Activity Recommendations for Weight Maintenance - 150+ minutes of activity per week helps prevent weight regain, - Aim for 7-9 thousand steps daily to maximize benefits. 13:17 💡 Importance of Long-Term Activity Consistency - Prioritize activities that can be done consistently, - View cardio not just as a fat-loss tool, but for overall health and well-being. Made with HARPA AI

[@marco_cee_]

I do 25 minutes zone 2 cardio 3 x a week, plus a couple of sessions of HIIT. Walk a lot more, too. Seems to work.

[@Natalia.w1002]

Thank you for All the work you are doing, you are helping many People!!!!!!

[@Sl3vin88]

yea sure.. i lost 20kg in one month by running 10km everyday, i dont say it was healthy, but i did lose weight, with a lot of muscle as well..

[@Mr.shocklet]

THANK YOU FAM

[@kenitra123]

YEAA

[@Dezdichado1000]

This is true guys. I followed this a routine and lost 97% of my body weight! Now I just float around at 8lbs and it feels amazing tbh.

[@vaishalibhaip6415]

Thank you .. your video are really detailed which helps to understand concept clearly and also as we understood completely we can follow tips .. keep up the great work

[@mrsbootsworkouts]

I love cardio and sweaty workouts, as I am getting older, I m not willing to give it up! I am 48, and love cardio!

[@allengaible6436]

I love walking for fat loss. I just took a 2 hr walk today so clearly I'm doing a bit more than 120 minutes a week.

[@MustafaYlmaz-se8gr]

walking is the best. i lost 30kg in 1year. now im at %10-12 body fat. i guess most effective way is lifting + walking (20k steps 2-4 days in week)

[@idiotic1021]

You are the best fitness guru on KZbin, don’t let anyone tell you otherwise!

[@josemoreu5038]

This is the most in depth breakdown of fat loss I’ve ever seen. I just want to get leaner, bruh, this is amazing

[@Pine_Gap_Island]

I had a nervous breakdown a while back and blew out to 130 kg (286 lbs) at 183 cm (6 ft 0 in). I found getting into running and easing my way back into the gym just helped my mindset a great deal so I could much better control my food consumption. I'm down to 115 kg (253 lbs) and on a slow downward trend in my weight, with the aim to get to around the 15-20% Body Fat range (no idea what it is now, but I'm guessing my ideal weight would be somewhere in the 90-100 kg (198-220 lbs) range). So the weight hasn't been coming off due to calories burned, but just a healthier mental state meaning I can eat a lot less.

[@markdinsdale4869]

Congratulations on getting your health under control and good luck for the future man ❤️

[@metbear3]

That's progress. Seems tweeking diet is very effective too. Like just asking "does this meal look healthy" seems to work wonders

[@MJ-qb5ph]

Totally - we underestimate the role of exercise and diet in mental health

[@wintersprite]

In 2018 I lost around 40-50 pounds. Then in early 2019 I ended up regaining as I got Chostochondritis and had to stop exercising for several months due to how much my chest hurt. It wound up snowballing and I got offtrack with my diet as well and then gained everything back. I’ve struggled since but am trying to get back to losing weight, even though it’s slow-going right now.

[@lmack6596]

This is really interesting. I particularly like what you say near the end of the video about choosing exercise that you enjoy for your overall health and wellbeing. I think it's important to remember we are more than how we physically look. Whilst nutrition and movement play a huge part in how we look, they also play a huge part in how we feel. I think it's important to factor in the needs of other parts of our bodies when creating a diet/exercise plan - like our brains, our skin, our hormones, our gut etc. E.g. we need carbs and healthy fats for our brains to think clearly and regulate our mood. And if we're feeling happy and can think clearly we're much more likely to have the motivation and ability to do the things that are good for our bodies! Win win! 💪🤓🤸‍♀️

[@808illegalstate]

I just purchased your full 8 mo program including meal prep. Looking forward to the nutrition aspect of my program. That’s where I struggle the most.

[@user-yq6ix3uf2z]

I started to gain a lot of weight recently now that ive hit my thirties and i can contribute it to less movement and more calories. I feel like it was so easy for me to just eat and never gain weight and now Im 185 at 5’8 and i can say that i felt my best at around 170. I think this can help me lose those 15 pounds again

[@macchiathos]

Lee! The crossover we need!

[@ilhemwalker9145]

i really like this video it guides the beginners well on almost all aspects it would be cool if you added what should we do also for muscles training. thank you so much !

[@alextayouga5506]

love your videos! need to add more strength trainings. I play soccer about 4 times a week and it is a fat burner and leg/hip muscle builder alone. Sprint endurance training/HIIT baby. I def need to check out your meal plan video. Keep up the good content!

[@Andy_Macht]

I think, depending on your overall activity level, is cardio necessary. If you're just sitting for 9h a day, it is very hard to eat less, enough for a cut. And cardio will give you many health benefits. If you are active in your job, then cardio is maybe too fatiguing and your body go in "Rest Mode" for the rest of the day.

[@chrisburton3571]

You have to understand how your body works, everyone is different and what works for one person, or doesn’t work, is different for someone else. Some people are ok with less calories, while other people want to eat. Also, understanding how to eat for volume is also important for weight loss. Example, the same serving size of beef can vary by 200%-250% in calories depending on how lean the beef is. I can make a quarter pound cheese burger at home for under 300 calories. I’ve seen a similar size burgers at 800-900 calories at restaurants. In other words, I can eat three cheese burgers for the same amount of calories and 3x the protein. It’s like this for most foods if you know what you’re doing in the kitchen.

[@ch4174ny4]

I made a significant mistake in my life by consistently using a treadmill for 50 minutes each day, engaging in high-speed walking and running alternately, over a period of 50 days. During this time, my diet consisted of very low protein and carbohydrate intake, totaling around 900 calories per day - a major error on my part. As a result, I lost approximately 15 kgs of weight, including muscle mass. Subsequently, my low protein intake caused internal stress in my body. Although I felt energetic, my body was actually suffering. I experienced substantial hair loss, leading me to resort to using minoxidil and finasteride to regrow my hair. It's disheartening to lose so much weight, only to face the additional challenge of hair loss.

[@chelybeann]

This is only the 2nd video of yours I’ve watch (1st one was the protein powder one) and man I am really impressed with your production quality and info, and your work citing! Lol

[@GrindingGhoulChronicles]

Thanks you for this information. Understanding these thing is crucial to achieving the goals one seeks. I'm chronicling my journey to get back in shape and this information is gold to me 🔥😊

[@prasadpitt8443]

Those who want loss fat very fast : 1. 20 min = Warm up 2. 1 hr = Weight training 3. 10 min = treadmill 4. 10 min = Cycling 5. 10 min = Abs 6. 2 min = hanging and stretching After 3 day Weight loss phase trigger and start losing 0.5 kg / day #man of my word🤟

[@michaelkim4703]

Keep it simple. Just walk 10000 plus steps a day. Eat relatively clean with high protein. Fat will melt off.

[@southwestxnorthwest]

Everyone is built differently. I ran 5-6 miles per day M-F and sometimes 8-15 miles per day on weekends while lifting weights and working out every day from 2004-2015 and maintained a normal but healthy diet. I drank a bottle of wine per night most of the time and at one point was 10% body fat and shredded. I've known people that were ultramarathon runners and you couldn't yell if you didn't already know. Everyone has different genetics.

[@guardianlamb9962]

How to do people even visualize these steps? Unless ur job requires a lot of moving, that could be cardio everyday

[@guardianlamb9962]

How do u even visualize steps...

[@bronwynwolfenden8742]

Yup. Totally agree. Cleaned up my diet, minimum 10000 steps,,,usually 15 to 20 thousand and feeling great.

[@AndresDelgadoEC]

Hi Jeremy, I have always loved your approach to science communication and community in general. However, I was wondering what a “fit with science” would look like as opposed to “built.” I am not particularly interested in looking big and shredded but I want to be healthy and strong, hypertrophy aside. What are your thoughts/recommendations?

[@reviewmantra5617]

The most comprehensive video on fast loss and cardio

[@BorneoAgent]

Great video. Just a plug here for the efficiency of jumping rope relative to other forms of cardio. Boxers and old school military instructors have known this for decades. It's much more efficient than running, cycling, walking, and even swimming. Plenty of modern studies have confirmed this. If you're pressed for time, find running/walking/rucking monotonous, or just want some variety, try jumping rope! It's full body, and you can even use weighted ropes for added burn. My weight stagnated for years with other forms of cardio. Always in the 20-25% bodyfat range. When I switched cardio to jump rope during the pandemic (and made no other changes to my routine) for equivalent or lesser time than I spent running, I actually shed so much weight in a period of 6 months that I had to dial it back. It simply works.

[@ashleytwo]

I feel like I've hit that adaptive "wall" a bit. Tend to do about 75m weights followed by 10m cardio (at the moment stairmaster primarily as I'm bored of others) but for years 15-20k steps is my rough daily average, with some days at 25-30k, so I think my body has become used to that level of cardio. I'm losing weight slowly and trying to decrease calories a bit but after watching this I think I'll increase the cardio a bit, just deciding if that's longer at the session or do a short 2-3km run later in the day a few times a week.

[@QueeferSutherland1]

If you haven't already try a weighted vest with your daily steps/run that way you can increase the difficulty without having to increase the distance.

[@nathanrodrigues5214]

Can you make a video on how much cardio to do while building muscle(for skinny guys)

[@himisito]

Dont burn under enough of your calories count

[@dannydoorod]

Don't do it 😂

[@Heels_up_Harris]

30 mins right after waking up

[@KenanTurkiye]

low intensity cardio burns body fat mostly, you are skinny, so what is the point? high intensity interval training burns consymed sugars, could be helpfull for heart, artery, muscle health. Look it up, the differences etc.

[@noobatnothing]

if u watched the video, don’t do cardio… just eat

[@MarkMcArthey]

Great video, thanks! I am curious about the effect of cardio on weightlifting and maybe you could make a video on this? Since bodybuilders have a different focus than someone trying to increase their strength, how much of an impact does reduced cardio function have on the ability to lift heavy?

[@Jermar726]

really enjoy your videos, they're all so well produced.

[@bananas1318]

The problem for me with cardio is it made me WAY hungrier. I would lift weights then do about 20-30min of moderate cardio and id be so hungry that i would end up eating more than if i didnt do cardio. So i stopped doing cardio and that hunger level went down. I live a pretty active life cause of my job, but i tried cardio just for health reasons but id just alwyas be hungry

[@zappy7393]

I had the same thing when I was doing sprint/jog/walk. I changed to a walk and the food cravings went away.

[@michaelzizzo6726]

If you do more intense cardio that will happen. The key is to go down in intensity. Unfortunately this burns less calories, but it won't drive your body into binging.

[@Cuisinenomade1]

I am at the end of my 8th week of fat loss and I have not run a single day! And walking until a few days ago 10000 steps per day and since the last 3 days, 15000 steps. So I went from about 18-19% body fat to about 12% right now. My goal is 10%. Tracking all my calories and eating whole foods and my calorie intake varies day to day yet keeping an overall weekly deficit of about 800 to 500 calories. During deload weeks I eat close to maintenance. So far very low diet fatigue and I am strength training 5 to 6 times per week with an upper/lower split plus an extra day of training for smaller muscle groups. And I am getting SHREDDED! People look at me like i am some sort of freak lol. No need for intense cardio to get shredded. Consistency, listening to the body and keep moving are the keys. Relatively, and I say RELATIVELY, high protein intake and fat intake to keep hormones fine and lots of sun for vitamin D. My libido is great although i have been celibate for the las 5 to 6 weeks and man that helps a lot! I am full of energy and feeling like 20 and I am 44!! I think people problems with loosing weight are Psychological and NOT physiological. Thanks for your videos, they are informative to say the least. Hopefully soon I will show my results.

[@The_To101]

Thats awesome, I am curious, what is your daily calorie intake for cutting and what is it for maintenance.

[@kostar500]

Last 5 to 6 weeks? Won't your partner complain? Or you don't have one?

[@Cuisinenomade1]

@@The_To101 it varies, i am doing a "zig zag" approach, so it is between 1600 and 2000 during most days, when I take an active rest day it may as low as 1500 calories. I currently weight 64 kilos. With around 12% i would say perhaps a little lower since my lower abs are starting to show :) I feel really strong and bare no cravings at all although i have no restrictions on what I eat as long as I stay on my caloric deficit. Of course I choose foods that fill me up and have not many calories, yet if there is a day that I feel overly hungry, i eat 200 calories more that day and that fix it for the next 5 or 6 days. It is key for me to discern when it is a psychological craving or it is indeed a nutritional demand of my body and in that case i "listen" if not i let it go.

[@Cuisinenomade1]

@@kostar500 yeah, my partner supports me and man does it work! I feel super energized and strong during workout despite the caloric deficit.

[@CourtneySchwartz]

Lots of people think it’s “psychological not physiological” until they talk to an obesity doctor.

[@trainerorange0632]

Good info my guy, thanks for sharing

[@westbeats2050]

Thats awesome information. Thank you so fight thru the hunger and the fatigue

[@drr7774]

Jeremy you should do a video on weight training vs. "cardio" for heart health. Can you get away with only doing weight training? I stopped doing cardio for fat loss a long time ago, but I still run a few miles every week because I still like to work the heart/lungs.

[@ElDoritoGaming]

Damn this crazy I’ve been running for a month and was also wondering what I needed to do to lose weight ! You a real one Jeremy! ❤️🙌🏼

[@xianxua2054]

This week marks my first month as well. How much have weight have you lost so far?

[@ElDoritoGaming]

@@xianxua2054 tbh brother I dont know I don’t have a scale yet but my sister did say I looked thinner the last time I saw her so I’m guessing I’ve last a decent amount ! How about you my dude !?

[@MrNagasakii]

thank you for doing the research for us 🙏🏻

[@Ashwin-en3bp]

Thanks for the effort and hard work for this video

[@markart157]

I don't know, I do feel that cardio is healthier than just lifting weights.

[@Adam_Bosscoe]

You are amazing, thank you so much for your amazing content & guidance!