The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)

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In this video I'm covering 5 common cardio mistakes people make when trying to lose fat. We'll cover how much cardio you should do for fat loss, how it impacts muscle gain, the interference effect, timing of cardio around weight training, HIIT vs LISS, fasted cardio, considerations around NEAT and more.

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References

Cardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:

Physical Activity & Weight Maintenance:

Cardio isn’t as Effective for Fat Loss as You’d Expect:

Interference Effect:

Warming Up & Performance:

Proximity of Cardio to Weight Training:

Cardio Intensity:

Volume of Cardio:

Fasted Cardio:

Calories Burned from Different Occupations:

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Music:
Bankrupt Beats:

Written by Jeff Nippard
Filmed by Daniel Cooper, Jeff Nippard and Stephanie Buttermore
Edited by Jeff Nippard using Final Cut Pro

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

How many days per week do you do cardio? I'm trying to see something...

[scottgibson]

Don’t underestimate the mental health benefits of cardio. I used to struggle with sleep and anxiety, but found endurance training to be the antidote.

[NickTerry]

After watching this video it seems to me that the human body will do just about everything in it's power to prevent fat loss

[lucaspacheco]

As an academic, I just love how this guy is always reading and referencing peer-reviewed studies, cheers mate

[kevinb]

The endorphins released doing even 30 minutes of cardio works wonders for anxiety, sleep and general mood. I’m not saying I enjoy doing it but the feeling immediately after is worth it .

[theshellest]

I stopped cardio for awhile, and just used weights. I began to wonder why I was always tired and had no energy.
I added running back in my life and learned yet another benefit of cardio.

[Matthew-rlzf]

1:22 - Mistake 1 (Cardio is not as effective as diets)
4:42 - Mistake 2 (Poorly timed Cardio)
6:36 - Mistake 3 (High-intensity trap)
8:45 - Mistake 4 (Too much cardio)
9:38 - Mistake 5 (Banking on fasted cardio)

[Bocktai]

Doing my cardio right after weight training has been amazing, going at a slow steady weight loss pace but it is staying off and I feel amazing!

[joeysvehla]

i’ve never seen someone so british looking that isn’t british

[Alex-jndn]

1.Thinking cardio is as effective as diets for fat loss.
2. Poorly timing cardio around weight training.
3. Falling into high intensity trap ( you don't burn much more calories from the extraburn HIIT gives, it is around 80 calories)
4. Doing too much cardio
5. Banking on fasted cardio (It isn't better)

[darymetal]

"It gets easier. Every day it gets a little easier. But you gotta do it every day. That’s the hard part. But it does get easier"

I hated doing cardio, until one day i started jogging, and then i wondered what have i been doing my entire life.
My cardiovascular capacity improved immensely, but what i love more than anything else is the ability of jogging to be an instant mood regulator.
Just 15min in and the mind relaxes, your mind recollects thoughts, and afterwards you feel a bit happier and a bit better.
And the night you sleep better.

Plus, i love running in the nature, looking at the grass around me, watching the sunset as i keep running.
I realized cardio has effects that are maybe essential to a human being, and i would recommend not doing cardio in a gym, especially if you hate it. Or you think you do.
Oh and also, it's always gonna suck at first. Don't worry

[tykvakto]

Huge respect for not just throwing info out there, but actually supporting it with studies and data, thank you! Very informative :)

[stina]

I lost about 25lbs and then I hit a plateau and was not fat but sort of flabby and lost some muscle mass. I wasn't doing enough strength training/weights. I'm glad I realized it quickly. I started focusing more on strength training. Doing it 4-5 times a week and cardio only 2 maybe 3 times a week. I saw much better results and this is what I've been sticking to.

[ReveredDead]

From my personal experience. Combining a mile and a half run with strength training is one of the most powerful fat loss combos. I only do cardio 2-3 days a week. 5 days total of strength training.

[percillo]

I'm imagining the looks on people the day that Jeff went to the gym with a blanket to film Bro Jeff sleeping there 😂

[zachninesling]

Focusing more on strength gains because of how late I got into the fitness game, but as a human biologist your focuses on scientific studies (despite notations on sample sizes) is great for beginners. I also like you go against the grain against your own experiences on some of these papers. A combination of science and experience truly helps people grow. Cheers.

[cwfgvcm]

Hi, wanted to say thanks for the succinct and clear information on this video.

I recently, over the last 6 months, regained a lot of weight that I had lost the year prior. I went from 235 to 195 over a little less than 7 months almost surely by diet alone, I cut out almost all bread, beer (or any alcohol), butter, any red meat, cheese and even eggs. After an accident where I severely broke my arm, I went back to a lot of bad habits, excessive drinking and generally poor diet and regained almost all the weight back to 225. I've improved my diet although not as highly restrictive as the one previously mentioned, and have been hitting the gym with greater and greater frequency, but I've been doing 20 min high intensity (for me) cardio before my lifts and 20 mins after, and haven't noticed much significant change in my body with all this additional effort I'm putting into diet and exercise. I'm going to try adjusting right away, but I already feel more equipped and better informed to start reaching my goals, so just thank you!

[pablorecio]

As a long distance runner, point 1 is so true. I may burn 3k calories a week just by running, but the hunger is quite hard to manage after a long run.

[alihamer]

"Afterburn effects is overblown" lol literally getting flashbacks to the sixpack shortcuts era of youtube fitness

[solarwinds]

Just discovered your channel and I'm impressed by the overall quality, the science references and the useful info!