How Much Cardio Should You Do to Lose Fat? (Science Explained)
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Date: 2023-10-02
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Comments and reviews: 20
The
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.
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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.
reply
Study_traveluk
Jeremy please make video on this topic> I was 73 kg and in 3 months I lost 9 kg now I am 64kg. I followed high protein diet in these months I tried to keep protein 110-130g (chicken, ON whey isolate 1-2 scoops) each day, carbs (Boiled rice and vegetables) 100-150g and 40-50g good fat ( almond butter, olive oil etc, 4-5 days of strength training targeting each muscle a day and little bit of cardio. (1hr slow walk treadmill one or 2 days.
Now I look better then before lost fat from Belly and thighs, face etc. But I feel I have less energy to perform in gym. Now I want to gain muscle mass and strength. Make video on how to gain lean mass after cutting and calories deficit phase. Thanks!
Calories consumed each day 1400-1600. Maintenance calories were 2200-2400.
I shall be extremely thankful to you! Waseeq!
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Jeremy please make video on this topic> I was 73 kg and in 3 months I lost 9 kg now I am 64kg. I followed high protein diet in these months I tried to keep protein 110-130g (chicken, ON whey isolate 1-2 scoops) each day, carbs (Boiled rice and vegetables) 100-150g and 40-50g good fat ( almond butter, olive oil etc, 4-5 days of strength training targeting each muscle a day and little bit of cardio. (1hr slow walk treadmill one or 2 days.
Now I look better then before lost fat from Belly and thighs, face etc. But I feel I have less energy to perform in gym. Now I want to gain muscle mass and strength. Make video on how to gain lean mass after cutting and calories deficit phase. Thanks!
Calories consumed each day 1400-1600. Maintenance calories were 2200-2400.
I shall be extremely thankful to you! Waseeq!
reply
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.
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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.
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OldSingingStudent
I workout with weights 5 or 6 times a week and each session is 45-60 minutes. Leg workout can be another 20 minutes added. I do interval running one day, about 20 minutes, and a regular jog (30-40 minutes) or walk the next day (8-10, 000 steps) for 4 or 5 sessions a week. All of this should be plenty enough to burn fat and firm up. I m full time retired and when not doing my exercise I get pretty bored at times. What do I do my face is always stuck in the fridge as if by some miracle a chocolate cake or a big cold cut sandwich magically appears! It s a tough life but in the end it s important to maintain the workouts AND PUT A PADLOCK ON THE FRIDGE! BTW I m 68 5 9 and maybe 180lbs.
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I workout with weights 5 or 6 times a week and each session is 45-60 minutes. Leg workout can be another 20 minutes added. I do interval running one day, about 20 minutes, and a regular jog (30-40 minutes) or walk the next day (8-10, 000 steps) for 4 or 5 sessions a week. All of this should be plenty enough to burn fat and firm up. I m full time retired and when not doing my exercise I get pretty bored at times. What do I do my face is always stuck in the fridge as if by some miracle a chocolate cake or a big cold cut sandwich magically appears! It s a tough life but in the end it s important to maintain the workouts AND PUT A PADLOCK ON THE FRIDGE! BTW I m 68 5 9 and maybe 180lbs.
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Safe
I don't think that cardio and resistance training should be viewed as two different things. What I mean by that is that there are lots of cardio training machines and routines where you can add in a fair bit of resistance training. If you just run on a normal treadmill for instance, there is no resistance at all. You can up the speed and need to run faster, but there is no resistance. But there are machines out there where you can increase the resistance. The best known one would be a bike in the gym for example.
When I do cardio, it's nearly always with such a machine. It's not so much about speed as it is about resistance.
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I don't think that cardio and resistance training should be viewed as two different things. What I mean by that is that there are lots of cardio training machines and routines where you can add in a fair bit of resistance training. If you just run on a normal treadmill for instance, there is no resistance at all. You can up the speed and need to run faster, but there is no resistance. But there are machines out there where you can increase the resistance. The best known one would be a bike in the gym for example.
When I do cardio, it's nearly always with such a machine. It's not so much about speed as it is about resistance.
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Pine
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.
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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.
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Kos
In my opinion, if you are a complete beginner and overweight, you need to work on your body composition and increase muscle mass percentate, so that your BMR increases. After that, you can add cardio, or if you feel fit and can recover well, do it additionally to your weight training.
It is simple. Live an active lifestyle FOR EVER. Not just for a month or for those 3kgs you want to lose. Find an activity that is fun for you and not seen as burden. Move your damn body because it is made to do so. Go out of your house and do it alone or with others. It will only bring you good.
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In my opinion, if you are a complete beginner and overweight, you need to work on your body composition and increase muscle mass percentate, so that your BMR increases. After that, you can add cardio, or if you feel fit and can recover well, do it additionally to your weight training.
It is simple. Live an active lifestyle FOR EVER. Not just for a month or for those 3kgs you want to lose. Find an activity that is fun for you and not seen as burden. Move your damn body because it is made to do so. Go out of your house and do it alone or with others. It will only bring you good.
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Ashley
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.
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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.
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Rikuran
Cardio is just too inefficient when you compare it to abstaining unhealthy food. Burning a chocolate bar is soo much harder than convincing yourself to just not eat it.
And if you have issues with hunger, just find a low calory alternative that you can eat to fill your stomach like fruits or more salat. (Just keep track of it and maintain a deficit)
Also working out to increase your muscles is key because it increases your daily calory consumption and forces your body to burn more fat if done regularly in the long term.
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Cardio is just too inefficient when you compare it to abstaining unhealthy food. Burning a chocolate bar is soo much harder than convincing yourself to just not eat it.
And if you have issues with hunger, just find a low calory alternative that you can eat to fill your stomach like fruits or more salat. (Just keep track of it and maintain a deficit)
Also working out to increase your muscles is key because it increases your daily calory consumption and forces your body to burn more fat if done regularly in the long term.
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Jackson
Start:
Diet: Calory 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: Calory 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.
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Start:
Diet: Calory 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: Calory 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.
reply
Samuel
You should add the cardiovascular health to the analysis, maybe in the focus of Cardiac rehabilitation or at least Sports Medical because although you can be a lean body lifter without much cardio excersice, it could impact your cardiovascular health and functional capacity, even your VO2max something that can reflect better your fitness performance than just the body fat % that maybe low but not reflect an excersice level, even when your goal is to lossing fat.
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You should add the cardiovascular health to the analysis, maybe in the focus of Cardiac rehabilitation or at least Sports Medical because although you can be a lean body lifter without much cardio excersice, it could impact your cardiovascular health and functional capacity, even your VO2max something that can reflect better your fitness performance than just the body fat % that maybe low but not reflect an excersice level, even when your goal is to lossing fat.
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Ossian
I personally love running. I run around 60k a week spread out over three times, and I try to push that even further. I also weight lift about 2 and a half hours a week. I know I'm never gonna look like those guys, but I still have a physic most people would be very happy with and I love every second of my workouts. Find what you can stick with or, even better, love and you gonna be both happy, healthy and handsome
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I personally love running. I run around 60k a week spread out over three times, and I try to push that even further. I also weight lift about 2 and a half hours a week. I know I'm never gonna look like those guys, but I still have a physic most people would be very happy with and I love every second of my workouts. Find what you can stick with or, even better, love and you gonna be both happy, healthy and handsome
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Jazzy
Do you have to increase caloric intake to gain muscle? I weight train 3 x week. I'm a 71 year old female. People think I'm in my 50's. I don't like mindless cardio. I weight 150 and track my macros on My fitness pal. My PT had me on a 30-30-40 plan. But noticed my body fat was going up. So I changed to Mike Metzer macros. 25 protein 15 fat 60 carbs. I'm not sure if this is right? Can you give me some advice?
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Do you have to increase caloric intake to gain muscle? I weight train 3 x week. I'm a 71 year old female. People think I'm in my 50's. I don't like mindless cardio. I weight 150 and track my macros on My fitness pal. My PT had me on a 30-30-40 plan. But noticed my body fat was going up. So I changed to Mike Metzer macros. 25 protein 15 fat 60 carbs. I'm not sure if this is right? Can you give me some advice?
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Jeff
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 %.
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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 %.
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Bananas
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
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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
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Mr.
I once did moderate cardio on my stationary bike every second day for an entire month (about 40-45 mins per session) and the result was: zero weight loss. There are enough studies that show that for weight loss the most important parts are the diet and weight training of some sort, which generates that afterburn effect for up to 72h, making you lose fat a lot quicker.
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I once did moderate cardio on my stationary bike every second day for an entire month (about 40-45 mins per session) and the result was: zero weight loss. There are enough studies that show that for weight loss the most important parts are the diet and weight training of some sort, which generates that afterburn effect for up to 72h, making you lose fat a lot quicker.
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Ty Ron
Bro you are really helping me so much!
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
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Bro you are really helping me so much!
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
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Michael
I've been hitting cardio everyday, 6 times a week since about 31st July. I'll jog/ walk about 5. 56KM and I won't lie, diet is the reason why I'm not necessarily losing weight, but that's due to a lack of money to have an efficient diet, but at least my fitness is in check! I wish you also talked about intermittent fasting in this video, bc I'm on that as well.
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I've been hitting cardio everyday, 6 times a week since about 31st July. I'll jog/ walk about 5. 56KM and I won't lie, diet is the reason why I'm not necessarily losing weight, but that's due to a lack of money to have an efficient diet, but at least my fitness is in check! I wish you also talked about intermittent fasting in this video, bc I'm on that as well.
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Ivan
I ran for like 30 minutes every day for like two months and I have observed weight loss without any special diet plan, eating normally. I burned like 320 calories and the calorie deficit wasn't a big one, now as I got used to it I also now add 1 hour of walking, altogether I expect a some 500 calories burned. I will see what the next two months bring.
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I ran for like 30 minutes every day for like two months and I have observed weight loss without any special diet plan, eating normally. I burned like 320 calories and the calorie deficit wasn't a big one, now as I got used to it I also now add 1 hour of walking, altogether I expect a some 500 calories burned. I will see what the next two months bring.
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Andres
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?
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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?
reply
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