How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)

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Cardiovascular exercise (or a conditioning workout) can be an excellent way to improve health, speed up fat loss, build muscle, and speed up recovery. However, when done improperly does cardio burn muscle? Yes! Cardio kills gains but only when done improperly. In this video, we will go over common mistakes to avoid when performing cardio workouts to reap the benefits while avoiding the negative effects of cardio and muscle loss.

Should you do cardio before or after lifting weights? Doing cardio at the wrong time is a very common mistake people make. Most people will tend to perform cardio before weights when they are in the gym. But doing cardio first is likely to lead to less strength in the weight session that follows and thus less reps being performed. Thus, its best to prioritize weights and perform cardio after lifting weights. This will lead to better strength and muscle gains in the long run.

It will not always be possible to do both cardio exercise and weights in the same gym session. For example, if your cardio session is moderate to high intensity and longer than 30 mins in duration, it may be best to perform each exercise in a separate session. Research in the field suggests that moderate intensity cycling 24 hours after a bicep workout caused a two fold greater increase in strength compared to cardio immediately after the weights. Other research is also in agreement and suggests that irrespective of duration, lifting weights and cardio sessions should be done at least 6 hours apart to maximize muscle hypertrophy.

What’s the best type of cardio to lose fat without losing muscle? Well, running and other high impact cardio such as jump rope, or even interval training provide a lot of eccentric stress and thus tissue damage. This means that recovery time is required after each session, especially prior to performing leg workouts. Lower impact cardio, such as cycling can be used as an alternative method which when combined with weights leads to less of a decrease in lower body growth compared to running. Other alternatives are using the elliptical and incline walking which have a lesser eccentric component and lower impact, therefore require less recovery after. Enabling you to better burn fat without losing muscle.

How much cardio should you be doing? Focusing too much on cardio can lead to better cardiovoascular endurance, but less overall increases in muscle mass. In fact, as a general guideline, it seems that cardio sessions more than 3 times a week or greater than 20 – 30 mins in duration begin to interfere with muscle gains. This does not mean that you will gain no muscle by doing cardio, but your gains will slow when doing more cardio. With this said, exceeding the recommended amount of cardio may be perfectly fine, if your goal is to reduce body fat and maintain muscle mass such as when you are doing cutting. But on the other hand, if your main goal is to pack on muscle and build strength, then you can see how too much cardio quickly becomes counterproductive.

The recommendations discussed in this video are key to avoid having cardio interfere with you muscle gains. To show you exactly how to incorporate the right type and amount of cardio into your workouts to get the results you desire, I have built an easy to follow, step-by-step program. This program will allow you to optimize your cardio and weights routine such that you can build muscle and lose fat as efficiently as possible. Simply take the quiz below to discover what program is best for you:

FILMED BY: Abdo Megahid
Instagram: @abdohmegahed

MUSIC:

STUDIES:
META ANALYSIS ON CARDIO
CARDIO BEFORE WEIGHTS
CYCLING 24 HOURS AFTER WEIGHTS
CARDIO AND WEIGHTS 6 HOURS APART
TOO MUCH CARDIO
Комментарии
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Hope you enjoyed this one! I’m here to help you save your gains in any which way possible 💪. Comment below what you’d like to see next!👇

JeremyEthier
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I learned that cardio kills muscle gain when I was 12 playing GTA:SA every time CJ runs his muscle decreases

khqlifq
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Me: does no cardio

Jeremy: lots of people do too much cardio

Me: I better not chance it

ComJShepN
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Please notice the diference between a full cardio session and a 5-10 (~100 calories) warming cardio session.
Warming your muscles up a couple degrees will male them less stiff, more maleable which in result will give you a wider range of motion and less chance of injury.
DONT FORGET TO DO A WARM UP SESSION EVERYTIME YOU LIFT!

armandodemiguel
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Healthy heart is more important than big muscles...

Nick-wcul
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1. Cardio after weights (if you need to do it on the same day
2. Cardio at least 6 hours after weights (Next day is best)
3. Lower impact cardio is preferred (Cycling > Running)
4. Balance your Cardio v. Weights volume based on your goals. (More Cardio = Less Gains)

EddieForTakeoff
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I’ve just decided to do 3 days devoted solely to cardio and 4 to calisthenics and weight lifting. Doing it this way and combining a healthy diet is starting to give me positive results.

poteerobinson
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This guy is probably the best fitness you tuber out there. So much time and effort go into these videos with all the research and editing. I think everyone should follow this guy

BAMFasian
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I think Cardio always should be important even if it slightly decreases muscle growth.

minielite
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Just walked up the stairs and lost all my gains.

dannyvalentino
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I like the constant reference to what your goals are. I do both weights and cardio and I have specific goals for both and accept I’m not optimising either but the combined benefit is what I’m looking for

davos
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Seriously, Thank You, I’ve been wondering why my gains were better during times where I slacked in cardio. I was doing heavy cardio like 4-5x within 7 days. Great info.

nickolasbrown
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Jeremy, I’ve been a follower of yours for a long time. But I gotta say it again. You’ve got the best YouTube fitness channel. I love how you cite to the studies.

ZeroSumJ
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I have watched a lot of certified professional trainers on YouTube about workout and diet for muscle gain and fat loss but got disappointed every time with the results. The thing I like about your videos is that you don't overcomplicate things and your methods actually work! Thanks man.

yumpiri
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Perfect to know, my trainer has me doing what we call recovery day twice a week ( Wednesday’s and Saturday’s cardio) for 90 minute sessions. With the other days being Upper and Lower days respectively weight days.

tracyparrish
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This video is great. I always struggle to decide what is best for cardio. This video makes it very clear and backs it up with solid science/logic. Keep it up!!

ELITTerminator
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Thanks for giving us accurate information, and not just saying it, but backing it up by stating your sources 👍

blackout
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I just discovered your channel a week ago and you have been more helpful and insightful than the trainers I've had in the past. The fact you include research to back your claims gives me more peace of mind and helps me understand more about how to properly go about gaining muscle and living a healthier lifestyle. Thanks man and keep it up! 😁

zensteven
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Dude, i wish i found your channel way back. Easily the most helpfull channel out here. You deserve every single Subscriber and Like!

vindicsdaniel
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Was literally just thinking about this. Thanks once again Jeremy!

alexisgutierrez