I am a 33 year old woman, 5,1 and super petitte, no extra fat anywhere on my body other than my belly where i do have significant amt of fat. Quick questions: Reading through your articles i figured out that i qualify as a beginner. Read this article on the dangers of too much cardio and get ready to reconsider the amount of cardio your doing. I did start with some weight training(only upper body) and left since losing belly fat was my primary aim. My bf does this and it seems to be helping him a bit (as a beginner though) but it sounds similar to this blogilates chick. Your goal is to figure out which scenario is most efficient, convenient, preferable and sustainable for you… and do it. For the average person who is already weight training intelligently, I’d remind them that they’re already getting plenty of cardiovascular and cardiorespiratory benefits from that alone. The answer: All of it. How much cardio is too much? How do I eat what I want without counting calories and still lose weight? I’ve also been reading a lot of your articles and I’ve seen you mention that doing too much cardio can lead to muscle loss, so I was also wondering what you’d consider “too much” to be? For example, are you training with some kind of idiotic high volume bodybuilding routine, or something more ideal for deficit conditions? 3 times a week minimum, but no more than 4 or 5 times per week. On another note, if everything you say is true (about caloric deficit) can you explain to me why my husband and daughter are able to eat, I’m guessing, around 3500-5000 calories a day and not gain weight. G-flux? I totally get this page, like, totally get it. This article however was primarily aimed at its use as a fat-loss-causer. That depends on your specific needs. Cannot get enough. Your 7-Day Guide to Forming Better Habits For Weight Loss, 7 Ways to Make Winter Walks More Enjoyable. level 2. Hopefully, you’re already tracking your workouts (type, duration, intensity, etc. So, as per your article, we have to find that balance between cardio and strength training that meets our needs/desires. I really don’t think I’m that far off, at least not with my husband! This or That: Is a Cookie Healthier Than a Cocktail? MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. Could you possibly re-send? “We tend to have this mindset where, if a little is good, more is better,” says Shawn Arent, PhD, certified strength and conditioning specialist, associate professor of kinesiology and director of the Center for Health and Human Performance at Rutgers. By negatively affecting weight training performance, recovery and your ability to maintain muscle and strength in a deficit. Does that sound wrong? You can get too much of a good thing — cardio included. Now I'm doing it 15 minutes and burning about an extra 60 calories per day. Weight lifting, Planks, sit-ups, crunches, push-ups. He has been a bit fat throughout his life but his main meals throughout the day are like an omlet, a bowl of cereal and maybe a bag of chips and soda. I’ve taken up jogging once a week. First, there’s a reason marathon runners look like crap. How much cardio should you do then? Read this one and this one and of course the diet guide. I’m a 49 yr old female, who has some experience with weights. Making sure you get your cardio right can free up a whole lot of time and blast some fat without hours of boring endless cardio, so you can achieve some serious gains this off season. Thanks for re-doing those for me, they’re working this time. We’re talking 30-120 minutes of steady state cardio 3-7 times per week, HIIT workouts 2-5 times per week, and potentially even more. Comment deleted by user 7 years ago. Hi Jay , I would like to know your thoughts on the g-flux theory. Consume 2000 calories per day and do no cardio whatsoever. To me, 3-4 days a week, an hour of cardio per day, and incorporating a variety couldn’t possibly be too much for anybody who is fit enough. I don’t want to give up the exercise because I feel great doing it and afterwards have lots of energy for the day. By doing cardio, you’re making it harder for yourself to maintain that surplus. Jogging can result in bad back, bad knees, a hip replacement. I love your no-BS style of writing, the way you answer all questions with knowledge and how you encourage people to think for their specific situations, with SENSE! I have been following your posts and I am a big fan! I have 5 more pounds to lose before I go into a surplus and start a beginner workout routine. Their medical field, or their thoughts on exercise and nutrition (which are often absolutely horrible)? The brain being an extremely greedy organ, adding nicotine to it puts it into overdrive and causes it to actually consume more calories. A lot of cardio on a cut is bad because it can sap recovery your recovery. 1600-2000 calories a day NO Alcohol NO Bread Lots of Vegetables Lots of Water (with a few drops of MIO) Boneless skinless chicken breast, (I also sometimes have a few oatmeal/raisin cookies with peanut butter [I have to cheat a little]). If you’re looking for an estimate of how many calories various forms of cardio actually burn in a given period of time, Google is your friend. Maybe 5 times per week. On the other hand, if you’re starting to feel like crap and weight training performance isn’t going well (or at least as well as one should realistically expect in a deficit), I’d take that as a sign that it’s time to adjust and reduce something somewhere. BUT… I have several mood struggles/cycles and the cardio helps immensely for these. Like, the ergs Concept 2 makes? How should I begin a program safely and to build up my muscle and strength. thanks, Lid, I also have a quick question regarding my bf. In the case of some kind of athlete training for a specific sport or event who only really cares about that sport or event, they should simply do whatever amount of cardio activity is needed to support those goals. and poof, I was magically losing weight. Something would have to continue to be burned for fuel, yes. More about that here: Should I Do Cardio On My Rest Days? The key is to closely monitor the amount of extra calories you are eating so that only a very, very small surplus exists and produces a very, very slow and gradual rate of weight gain. How many minutes each time? Basically a bunch of movements (no weights) sore muscles, and lots of sweating. He’s always been thin and his daughter takes (greatly) after him! Good article. I have a question to ask. Extreme endurance goals like that don’t exactly work well with goals like muscle growth. You do realize I wrote this very article to help answer this very question, right? What am I not doing right? Sorry, something screwed up there. ANSWER: If you’re a regular reader of mine, then you probably know my general opinion of cardio. I am also weight lifting and strength training… but anyway. Thanks for all the advice! Oftentimes, the first symptom of being overstressed is a noticeable decrease in energy. So let’s pretend some example person figured out their maintenance level, created an ideal-sized deficit, and came to the conclusion that they need to be at about 2000 calories per day for fat loss to occur. It is not hard to reduce calories and maintain high protein intake and not only feel full, but actually BE FULL. Are you feeling good? QUESTION: I’m trying to lose weight, and I just wanted to know how much cardio you think I should do? My book covers this in detail, by the way. As much as you want me to just say “do X minutes of cardio Y days per week,” I hope you see that it’s a bit more complicated than that and the exact amounts for X and Y will vary based on exactly how much cardio you require — in conjunction with your diet — for your deficit to exist. I am in the middle of a program, when I finish it I will treat myself to your guides to learn more about fitness/training/my body/etc… Glad I found you, you’re awesome! I’m not interested in cardio for fat loss purposes what I do want to improve my cardiovascular resistance at some point (not doing it right now because I’m already struggling with bulking, so burning even more calories is not going to help me). Thanks man! Unfortunately, there is once again no exact answer to give you. I want you to pay close attention to everything. Does this article say in way too many words to just to work our more than you’re eating? Are you feeling borderline dead during those workouts? There are a few ways you can tell if you need to cut down on cardio. Doing The Wrong Type Of Cardio. If you notice your resting heart (taken first thing in the morning before you get out of bed or drink coffee) continues to creep up over the course of four or five days, you may need to back off mileage or intensity or take an extra recovery day, Arent says. Over the last few weeks I’ve been doing weight training but will target my training to more what I need from reading your articles. Fine as methods of burning calories and assisting fat loss. (This is just an example amount, of course. Which is… I think it sucks. The reason I ask this is because I have been given ratios plus a suggested daily calorie intake but that calorie intake is possibly too high in order to lose weight too. Thanks again! Whether you want to lose weight, get more defined, or burn fat around your waist, you need cardio. Consume 2250 calories and do an amount of cardio that burns 250 additional calories, thus arriving at the same 2000 calories. will my body keep losing calories or at just certain point my body will quit losing calories ???? What’s that you’re yelling at your screen? Thanks again! Appearance aside (caloric deficit will make you look good), but cardio does have many other advantages especially for those of us, Ahemm, aging folks that have hit 40 milestone. I have about 30 pounds to lose. So, can you not be a runner and have muscles at the same time? Well, that just confuses the heck out of me. Oh, I hear ya…. Exactly how much cardio is too much also depends on your training goal. Get my best diet and workout content, and never miss an update. Cant help it…. If anything, I view cardio (and other forms of “fat burning” exercise like metabolic training) more as a last resort option to go to when I’m trying to get extra lean and my progress has stalled, but I’ve reached a point where I’d rather start increasing calorie output instead of reducing calorie intake. I’m gaining it back quickly – 10 lbs already and I think it’s all fat – and I want to begin a program to lose fat and gain muscle. Also, I need to know… what is your opinion on P90X and Insanity? ), duration (20-30 minutes or 60-90 minutes?) The higher the frequency (2-4 days per week or 7 days per week? Under the wrong circumstances, too much cardio can even hinder you. Amazing article and very straightforward to understand unlike a lot of the other bullshit on the internet out there. Generally, that would amount to 25 minutes, three days a week. I started up again about 2 years later . This guide will contain every pointer you need. …I read the comments just for your responses. 1. Health experts recommend moderate-intensity exercise on most days of the week. Thank you very much. Basically, whatever amount you need to be doing to burn the calories you need to burn to create your deficit and cause fat loss…, Is weight training performance starting to drop off quite a bit? Thanks for the wonderful article as usual, Jay. Not really ideal for gaining muscle/strength. If it happens to be the second or third scenario, that’s fine too. 2. In order to build or maintain muscle, you need to eat enough food. You have low energy. Besides the fact they help you burn calories rather than gain, cardio workouts do very little on their own to help promote muscular growth because your body quickly adapts to the stress. Improve your overall health and fitness with our family of apps. By the way… if you’d like to see more specific guidelines for how much cardio I recommend doing for losing fat (without experiencing the various problems “too much” of it can cause), exactly what type I recommend, and exactly when and how often I recommend doing it, I lay it all out in my Superior Fat Loss program. Anything else you’d recommend? I bike commute to work (3hrs/65km total each day) so I get plenty of cardio and legs workout so I work my upper body with weights. There are SOOOOOOO many ways to cut calories, feel full and nail protein numbers. How do you feel about rebounding for cardio? As long as the same deficit ends up being there in the end, that’s really all that matters. So far so good. My goal has been to get rid of the “Belly Fat and Oblique Fat, so here is what I have been doing for the last 7 months: Treadmill = 6.5 Miles @ 6.2 with a 1 degree incline. Required caloric deficit you need to cut down on cardio surplus would you not recommend it overall. 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