What Forms of Cardio are Best for Fat Loss?

TIMESTAMPS
00:00 Intro
00:50 Role of Cardio
02:05 Energy Expenditure
04:36 Cardio & Energy Expenditure
08:53 EPOC
11:18 Fatigue
14:26 Enjoyment & Sustainability
15:43 Step Count
17:28 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

COURSES

SOCIAL MEDIA

[deadliftalot]

I find incline walking to be the least stressful form of cardio that burns a decent amount of calories

[ok]

i think the point about doing whatever cardio is preferred is really important. since cardio isn’t critical, it can be done moreso as an enjoyable activity that happens to help increase energy expenditure. running the treadmill for 15 minutes makes me want to kill myself, but i can box for an hour on motivation alone. thanks for the video as always

[johnk]

Really interesting stuff. I know the theme was cardio for fat loss but the benefits of cardio to the heart and lungs cannot be ignored

[Madamchief]

Your channel is so legit! As a researcher, I really appreciate the amount of work you put into your content 😄 you must be a good student

[gonzayare]

When I was a runner and "part time gym attendant", it was the simplest thing to loss 10kg of weight while training for a 5k race, but for half marathon training it was hard to avoid weight loss but of course if you are running 80km a week while doing resistance training your actual problem is avoid weight loss.
So why it's so difficult for most people?, because they gain weight during a decade or more but try to loss it all in six months or less, because most people don't try good habits first like regular exercise and then set goals for body composition.
An average overweight person should expect results after the first one and half year of regular cardio + gym + good diet. Most people complaining about exercise don't giving good results is after 3 months of irregular training and intervals between starvation vs gluttony.

[GOTTT]

Something that you miss out on is the difference of energy source for exercise depending on the effort. Meaning, if our body draws the energy (ATP) from burning carbs or fat. This is a balance which tips to either direction depending on if the current effort of the exercise is high, and we therefore need energy quickly (more carbs), or low (walking, low effort running, hiking), where the body can use the fat storage.
So steady cardio might be adding to our total energy expenditure, but it is also efficient of utilizing our fat storages. This is a reason why walking is so good for fat loss too.

[alexmendel]

Glad to see the step count make an appearance here! I've seen the recommendation for "150 minutes of cardio per week", but I couldn't figure out, how to structure my cardio around that, so I have 2 dedicated cardio days, which seemed to hinder my progress. "Topping off" my steps is a great way to look at it!

[princedarkly]

Amazing video. Used to think cardio was the end all be all of fat loss. Now i can look at it the right way: as a supplementary exercise!

[ChrisCFCF]

The quality of your content is next level, you deserve a lot more sups. If you keep this up I really think your channel could become very popular!

[TekBok]

So far this is my favorite fitness channel. Straightforward explanation. Full pack of knowledge, segways. 💕

[matthewmeikle]

Cardio, while has its value, sends a competing signal to that of muscle preservation/ building. Your main focus for fat loss should be on strength/ resistance training while eating whole foods and prioritizing protein. Instead of long bursts of steady state cardio, become more active through the day (ie. daily walks) and incorporate high intensity interval training 1 x per week; for example 30-45 second sprints followed by a 30-45 second rest period for 8-12 intervals. Do this and watch the fat melt off.

[alondrita]

The best form of cardio is the one that you can be consistent with for the long term! I love running long distance and have been doing it for years ❤

[saintbrocardus]

just gonna comment and let you know that I appreciate your work. Well presented and accurate. well done, kudos to your channel! 👏👏👏

[hoangxkhai]

how informative is this video. thank you for making these contents. keep going!

[walkermorales]

20, 000 steps a day at work is a light day and we usually go home early those days. On long days 30, 000+ steps is a pretty easy to hit. I’ve hit 40, 000+ before (according to my watch) but that was with a 14 hour shift

[catsarethebestpeople]

I LOVE running, and no-one can tell me otherwise - joint-stress be damned! 👍

[mirac]

answer: whatever form fits the easiest into your lifestyle and you do consistently

[krispybacon]

A lot of great and useful tips in that video.

[theelite]

Its simple.. Caloric deficit and cardio until you are sweaty and lift some weights! And your body will transform!

[climhazzard]

Unfortunately, due to the extra fatigue cost, I find HIIT is much harder to mix into my training. I basically have to consider sessions of HIIT as a workout in and of themselves, where as 30 minutes of zone 2 cardio can be considered as active recovery.