Weight Loss

5 Cardio Mistakes – MAKING YOU FATTER!!!

5 Cardio Mistakes – MAKING YOU FATTER!!!

5 Cardio Mistakes - MAKING YOU FATTER!!!

These are the 5 worst Cardio Mistakes making you lose muscle and making you fatter. If you’re wondering: does cardio kill muscle gains or does it really help with getting ripped? Well if your goal is to lose weight & burn belly fat with cardio this video will help answer these questions. Learn if it is necessary for fat loss or weight loss and whether weight training is better for muscle growth and a better body composition. Avoid these common gym workout mistakes. You’ll be glad you did.

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Timestamps:
Mistake #1 – Thinking More Cardio Means More Fat Loss: 0:54
Mistake #2 – Thinking Cardio Is The Best Way to Burn Fat: 4:02
Mistake #3 – Doing Cardio With No Strength Training: 4:59
MIstake #4 – Not Switching Up Your Cardio Workout: 6:09
Mistake #5 – Aiming For Your Target Heart Rate Zone: 7:17
5 Ways To Ensure You’re Doing Cardio Correctly: 9:04

If you’ve been doing a ton of cardio but you’re not losing any weight or if your planning to start incorporating a lot more cardio to lose some extra body fat you’re definitely going to want to first watch this video. Because even though cardio can be very beneficial if done correctly most of the people that you see at the gym spending countless hours on the treadmill, eliptical, and stairclimber are doing it completely wrong. And many of them look the same week after week and month after month because without even knowing it they’re setting themselves back further rather than making progress with their weight and especially their body composition. So today I want to go over the biggest cardio mistakes that cause you to waste your time and can even make you fatter rather than leaner. After I go over the 5 mistakes I’ll give you the 5 best ways to actually incorporate cardio into your routine the right way so stick with me through his video. Let’s start with by far the biggest cardio mistake…believing that more cardio equals more fat loss. I know it might sound unbelievable that too much cardio can hurt your weight loss efforts more than it can help you, but I assure you this is true. So how does too much cardio lead to less and less fat loss. Well first of all due to the low intensity high volume nature of steady state cardio our bodies will perceive long duration steady state cardio as a prolonged stressor. If you do too much cardio it causes your body to release hormones that are bad for fat loss like cortisol which can make your body store more fat instead of burning it. As you increase the time you spend doing cardio per week closer and closer to that of an endurance athlete studies show that cortisol levels rise significantly. Now people that are big supporters of prolonged cardio sessions counter this by saying that overtraining with any kind of exercise can lead to higher levels of cortisol. And this is true, but we see these elevated levels in endurance athletes much more than in strength athletes. When cortisol is elevated your cells become resistant to insulin, you experience more inflammation throughout your body, and you’ll also feel hungrier because of the effect that cortisol has on your hunger regulating hormones ghrelin and leptin. A change in your appetite will likely negatively affect your body fat percentage much more than your cardio sessions will positively effect it. By doing too much cardio you will find yourself hungrier not only directly after your cardio sessions but also long after you’re done. And unfortunately unlike weight training cardio does not continue burning calories hours after you’re done. If you over do it and that causes you to become really hungry not only can you eat so much that you negate the calories burnt from your workout, but you can even eat more calories than you ever lost from your workout to begin with causing you to store body fat. Another hormone that could become an issue for people that run really long distances is testosterone. Extreme endurance workouts over a long period of time have been shown to lower the production of testosterone. Another thing to consider is that as you do more and more cardio your body will adapt more and more. Your muscles, lungs, and heart will all become more efficient at handling the cardio workout and you’ll burn less and less calories from the same workout. As you do more cardio, your cardio workouts start to obide by the law of diminishing returns. This is one of the reasons why people usually overestimate the amount of calories they burn from their cardio workouts.

🔥 FREE 6 Week Body Transformation Challenge:
http://bit.ly/lose-fat31
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References:

Elevated Coritsol In Endurance Athletes
https://www.ncbi.nlm.nih.gov/pubmed/21944954
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540811/

Decreased Testosterone in Extreme Endurance Athletes
https://www.ncbi.nlm.nih.gov/pubmed/1956271

This video on this page is automatically generated content related to “effect weight loss running speed calculator”. Therefore, the accuracy of this video on this webpage can not be guaranteed.

17 Comments

  1. Many of the comments are coming from people that read the title and see the thumbnail but dont watch the video. In the beginning i say that "some of these mistakes may even make you fatter."

    The most obvious one that can make you gain body fat is mistake number 3. If you think your cardio sessions will make up for a bad diet you do in fact run the risk of gaining body fat. Everyones heard the term "you cant outrun a bad diet." I dont think that mistake is up for debate.

    Another mistake I mention is related to general adaption syndrome. You can be overestimating the amount of calories you burn because over time your body adapts and will burn less calories. This happens because your body becomes more efficient at that cardio workout. This is why you should change it up. Overestimating the amount of calories you burn daily is a big problem for people that are trying to burn fat or lose weight. Any busy personal trainer out there can give you story after story of women he or she knows that spent everyday doing long cardio sessions but plateaued and just couldnt lose a single pound even though they were on the eliptical everyday. This is due to general adaption syndrome in combination with adaptive thermogenesis. So it is a big mistake to not at the very least switch up your workouts. 

    Next is the issue of muscle mass. If youre trying to bulk up and gain muscle too much cardio will make the process much much harder for you. If you do way too much cardio it will be impossible for you to gain muscle mass especially after you've already experienced the intial nuebie gains. Too much cardio without supplementing with a strength training program will likely lead to muscle loss. This will slow your metabilism making you burn less calories at rest. If one day you happen to want to stop running miles upon miles, a slower metabolism can lead to gaining fat.

    Lastly too much long duration cardio too often is likely to cause injuries to your joints. The same can be said for overdoing any activity but if you're strength training you can split up your body parts and allow all your joints adequate rest. On then other hand if you're running 5 days a week you're slamming your knee hip and ankle joints into the ground over and over again all week long. If you do get an injury and you have to take weeks off to heal busted up knees from running it wont be helping your body composition. 

    One last thing i should mention is my personal experience. I used to run 7 miles straight 3 times a week. This would take me 1hr to 1hr 10 minutes to complete. I was doing slow long duration steady state running. Although I did not get "fatter" per say after doing this for months my body fat didnt change much but my body composition did suffer. My levels of lean muscle mass were significantly lower than if I were to just focus on strength training and diet like i normally do before a modeling shoot. During this time I was also only eating one meal a day. So i wasnt making mistake number 3 of thinking that my cardio sessions would make up for a bad diet. If I was making that mistake I couldve very easily gained body fat. I also was still weight training the other days of the week so I wasnt making that mistake either. This helped me maintain muslce mass, but once agian the results from training this way couldnt compare to my results from just focusing on strength training, diet, and one or two hiit sessions a week. After spending a couple months running like this I also sustained a knee injury and a hip injury that still bothers me now months later. Maybe if I ran on grass instead of pavement or used an eliptical i could have avoided those injuries. I still run long distances but only once a week or every two weeks max. My other cardio sessions consist of hiit and boxing.

    Cardio is great, but just like weight lifting it can be done wrong if your goal is to produce an aesthetic body. Lots of angry cardio queens out there are missing the point entirely. For those of you that actually watched the video with an open mind, I really hope it has helped. If you watch the video you'll see my goal isnt to prevent you from doing cardio its simply to prevent you from doing it wrong. Doing it correctly can definitely help you burn body fat, and it can improve your health as well as your cardiovascular function

  2. Maybe you're not of cardio/endurance fan. Human body plateau when you're doing the same thing over and over again. But… you can increase the intensity or mileage. There's a scientific approach to avoid plateau. Take the blood lactate test every 6mos depending on your workout time.

  3. If you want to know how to exercise properly listen to your body. Does your heart hurt? Rest. Do your lungs hurt? rest. Do your muscles hurt? rest. Are you hungry? eat. Are you NOT hungry? Don't eat. Are you thirsty? Drink. Have some more faith in your body. it tells you what it needs.

  4. Mate you shoud check some fisiology books about Cortisol and fisiology excercise and learn about fluid redistribution in excercise.

  5. load of BS. That's what I call study-picking. Pick the study you like and follow as a bible. jogging is perfectly fine, especially if that's the only 'running' one can do. videos like this only discourage people to start jogging.

  6. About your example of fat and carb burning ratio in different heart rates…

    You said that

    In Low intensity, out of 500, 300 is from fat and 200 is from carb.

    In High intensity, out of 1000, 400 is from fat and 700 is from carb.

    I can understand your logic, but is the benefit of high intensity only 100 from the fat? In terms of carbs, calorie consumption difference is 700-200=500. Excessive carb will become fat and thus I thought using carb is almost as worth as burning fat itself. This looks much worth mentioning than just direct fat calorie difference of 100, considering high intensity is much more tiring than low intensity. I wonder if there is any reason you only mention that 100 from fat while totally skipping the 500 carb difference. I might be wrong, so anyone would kindly explain? Thanks

  7. is it better to eat before or after a workout, yesterday i ate a banana and 2 sushis in the morning, and had 2 sushis and a apple later on at lunch, and the last thing i had was salad with oil and viniger with 2 chicken sticks, i was working out all day but once i was done and later i had that salad and chicken sticks, i felt guity and felt like i wasted all my work at the gym all day, should i have done that, today i had a chicken stick in the morning after my dad brought it, prob gonna go back to the gym, can someone please state some foods that i can get without having to cook, you can state already cooked ones too, thanks

  8. As someone who lose( 120lb and still going) this is such bullshit you can mix/match and still lose weight and gain muscle ….

  9. All depends what your HR is during cardio. If its below 80% of your MHR cortisol isn't an issue and you will be training your body to use fat for fuel, whilst improving your aerobic ability and your heart. If you are above this then what you say is true.

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