Fish to chick is a wash IMHO. So, can you not be a runner and have muscles at the same time? Thanks so much for the clear advice, no BS approach. Fine as methods of burning calories and assisting fat loss. When someone wants to lose fat, what’s the first thing they do? then there’s a good chance it’s shit. Keep up the good work. 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. Try 5-second sprints with about 30-60 second recovery in between each for 5 rounds. How so? will my body keep losing calories or at just certain point my body will quit losing calories ???? Cant help it…. If so, I’ll have an article about that coming up at some point. Double this or close to it and you are at ONLY 1100 calories and 234 grams of protein….that is pretty kick arse. It’s not too late to get in better shape ... How much cardio should you do? Search for something like “calories burned” and get a few million answers. Eating a high protein diet at around 1800 calories for a full day, following your beginners weight training plan for 3 days a week and not doing any cardio and seeing where I am in 3 months. Shockingly, in the end, the guy eating had consumed significantly more calories than the guy on the treadmill burned. Because what constitutes “too much cardio” will vary from person to person based on everything from individual work capacity and recovery capabilities to sleep, stress and age. Having said that, it CAN still be a useful fat loss tool. It’s easy to get caught up in logging high weekly miles as a way to keep your cardio fitness up or to prep for a future race. Could you possibly re-send? I am creating a significant calorie deficit, according to MapMyRide, I burn about 2600kcal/day but it does come at a time cost (although, riding outside is much more enjoyable than on a stationary bike). Why? Well, the first thing you need to keep in mind is that unlike an athlete training for a sport where this sort of activity is a requirement, cardio is completely optional for losing fat. This is just an example amount, of course. That's 360 cals per week extra burned. It basically has its own pros and cons, just like steady state cardio. Get my best diet and workout content, and never miss an update. 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. Whether you want to lose weight, get more defined, or burn fat around your waist, you need cardio. As for super slow training, it’s widely regarded as a joke. Many seek the best "fitness solution" and might tend to overcompensate by doing too much cardio. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. i have been doing regular cardio and maintaining a caloric deficit and it has started to show results.. i am also doing ab crunches so that my abs look all nice when they finally come out.Now the question is, since major part of my body is toned, ( i actually love the way my arms and legs look) and stomach is the only probIem area, should i only focus on calorie deficit+ cardio+ ab crunches or start weight training as well? You’ve linked each article perfectly. Now what about the case of someone who wants to lose weight while ensuring that “weight” is only body fat and not lean muscle. 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. Plus, how your weight training program is designed. Lastly, by you saying you’ve done yrs of research, does that mean you’ve also studied the body apart from what trainers and media throw out there? ), the higher that potential risk is. 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. What do you think? This can be quite misleading and your calorie counting will be totally messed up. Everyone should aim to log at least 150 minutes (2.5 hours) of cardio every week. Maybe dozens of other amounts dozens of other frequencies. And regarding losing fat/building muscle at the same time, read this one. I do cardio after my workouts for 10 minutes and workout 6 days a week. Unfortunately I could only open the first link. To eliminate this risk, you just need to put together a combination of these 3 factors that doesn’t add up to being “too much.” And so the question is… just how much is too much? Thanks for explaining this in detail. Are you noticeably more tired, run down and just “out of it” than usual? I don’t want to give up the exercise because I feel great doing it and afterwards have lots of energy for the day. thanks, Lid, I also have a quick question regarding my bf. Maybe 325 calories worth 4 times per week. In order to build or maintain muscle, you need to eat enough food. You know, like my Fat Loss + Muscle Maintenance program from Superior Fat Loss. But if you're not a distance runner, anything over 60-70 minutes per day is likely counterproductive—especially if you aren't consuming enough protein or calories to support the daily caloric expenditure. At worst, it will ensure you maintain the muscle/strength you currently have while you lose fat. In those two meals, I would have consumed only 550 calories and 117 grams of protein. When you're trying to determine how much exercise is too much, it's important to note that it will be different for each person depending on many factors. Depends what cardio. How do I eat what I want without counting calories and still lose weight? Seriously. This or That: Is a Cookie Healthier Than a Cocktail? But I obviously can’t you give an exact amount here because it will vary significantly from person to person based on their specific needs and the needs of the sport they’re training for. How To Build Muscle And Lose Fat At The Same Time. Your goal is to figure out which scenario is most efficient, convenient, preferable and sustainable for you… and do it. For this reason, I still can’t provide the exact X and Y figures you’re looking for. High-intensity cardio is so difficult to recover from that I was unable to do that and progress in the weight room, too. Add cardio into your strength routine by doing sprints after your warmup before you hit the weights. Thanks for writing in a manner that resonates with the general population. Zero. Whereas little to no cardio was done while bulking, the switch to cutting will usually be accompanied by a massive increase in cardio activity. I totally get this page, like, totally get it. It all plays a role. Additionally cardio can help with OCD and other mood disorders. And don’t worry, as long as the amount of cardio being done isn’t too much, you’ll be just fine. 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. 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]). About warmups: I hear that we should warm up before beginning exercises, and i use 10 min on the treadmill for that. Which, in my opinion, is the ideal way for most people to be approaching fat loss anyway. Thanks! Both are necessary to achieve the optimal benefit. 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. My book covers this in detail, by the way. And which kind should you do? Cardio provides so many incredible benefits. Instead, pay attention to trends. 3. Thanks again! 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? Keep you heart rate between 120 and 140 beats per minute (bpm) to avoid taking a big scoop out of your recovery bucket. Learn the signs that you may be exercising too much. So…..why, if what you say is true, are they able to consume so much and not gain an ounce? I don’t remember who it was, but someone fitness guru person put up some videos a few years back comparing the difference between eating calories/burning calories by having one guy on a treadmill running while a second guy stood next to him eating pizza and drinking soda or something like that. 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. they grow muscle without lifting any weight. The answer: All of it. There HAS to be something genetic with some people, right? H ow much cardio is too much? Generally speaking, a person will do best focusing on one or the other. Nevemind the myriad of benefits of cardio, cutting without cardio means reducing your calories even more every day, which means less micronutrients and more hunger issues. BUT… I have several mood struggles/cycles and the cardio helps immensely for these. I really don’t think I’m that far off, at least not with my husband! Thanks for re-doing those for me, they’re working this time. Do you need to do cardio at all? Now for the question, how much cardio is too much? Exactly how much cardio is too much also depends on your training goal. 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. Let’s try again…. and in general how may hours should may workout or whatever takes ?? Consume 2250 calories and do an amount of cardio that burns 250 additional calories, thus arriving at the same 2000 calories. Studies show that exercise increase your longevity, happiness, muscle tone, aerobic conditioning, and much more. Then there’s my daughter: she also doesn’t do much physically aside from PE at school. Which, by the way, should be the goal of everyone trying to lose fat (although the obese won’t need to worry until they’re leaner). I.e. Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. That depends on your specific needs. I read and decided upon this plan to follow. 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. Which, by the way, should be the goal of everyone trying to lose fat (although the obese won’t need to worry until they’re leaner). Basically a bunch of movements (no weights) sore muscles, and lots of sweating. Yes, I am quite familiar with Mercola. I am also weight lifting and strength training… but anyway. I just read this and other pages of yours. “[Exercise] helps you handle the stress.” However, you may need to cut down on the mileage and/or intensity. I’m not an athlete, but I would like to be able to run faster and longer without running out of breath, but I also want to get stronger. Short answer: Yes, you can do too much cardio. So… my default advice is to let your diet set your deficit, continue/start weight training to maintain muscle (or in some cases simultaneously build muscle), and skip the cardio until you really need it. Getting your heart rate up a few times a week is good for your heart! Somebody who is obese or just starting, maybe 3 days a week, 20 minutes per day. Here are general recommendations for cardio: At least 150 minutes of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and vigorous-intensity exercise per week. As a young, skinny girl I need to work on muscles. I tried weights with my legs but the next-day DOMS forced me to take the car some days so I cut out lower body weight training for now, to be reinstated in the winter. 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. The answer: Not as much as you think. 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? It’s just a matter of putting things together in a way that best allows this to happen. There’s two answers to this. ), but if you’re not, start now. i am a delivery courier and burn alot of calories. In addition, too much cardio specifically can result in muscle wasting (atrophy), which is not the outcome you want. Lauren is a freelance fitness writer who specializes in covering running and strength training topics. But both are potentially useful under different circumstance. Doing The Wrong Type Of Cardio. Are Resolutions Just Another Form of Procrastination? When most people think of cardio, they typically think of running. I’m guessing these workouts would be effective for both of us as beginners but not as effective in the long run maybe? goal. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. You can do cardio while bulking to maintain fitness and improve performance and recovery, but too much can impact your ability to build muscle effectively. Should I stick to one thing? Here’s what I want you to do. Maybe 325 calories worth 4 times per week. Even without caloric deficit or surplus would you not recommend it for overall health? Obviously steroids and great genetics help here, but a genetically average natural trainee CAN succeed with both goals as well. Fortunately, there are numerous ways of performing cardio to meet differing goals; whether that’s losing weight, improving endurance or even building muscle. it also helps fight the related depression that goes with chronic pain. I love the approach you have. For example, tonight I will each a Tyson Grilled and Ready chicken breast, 110 calories and 26 grams of protein, one 4 ounce filet of grilled tilapia, 90 calories and 22 grams of protein and 3/4 cup of egg whites, 100 calories and about 24 grams of protein. “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. Keep it up. its hard to build muscle when my job activity continues to burn muscle. I also don’t find typical forms of it (like jogging on a treadmill) to be all that fun or enjoyable. Doing too much cardio. I am a sedentary person and my walks are the only form of exercise I get currently if that makes a difference. Cutting 500 calories accomplishes none of this. Hey Jay. Anything else you’d recommend? o-o. Over the last year I have lost 100 lbs through eating smaller portions and fewer calories. Weight training – even at a brisk, high rep pace isn’t enough alone. People do it all the time. 1. If your cardio is interfering in your weight training, it's too much cardio. You know… the old lose fat without losing muscle goal. Sorry, something screwed up there. Or just skip it, period. 2-day, 3-day, 4-day, and 5-day home workouts. 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! As mentioned earlier, one of the downsides to cardio (besides how boring traditional forms of it are and how it burns less calories than we wish it did) is that doing too much of it has the potential to be problematic. MyFitnessPal is part of the world’s largest digital health and fitness community, Under Armour Connected Fitness™. I’m less tired and can take fewer meds. I have been following your posts and I am a big fan! Thanks for being so thorough. 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. More about that here: How To Lose Weight Without Exercise. Indeed it is possible to lose weight without the use of cardio. . I’m a 49 yr old female, who has some experience with weights. When it comes to exercise, picture a bell curve: The people who reap the most health benefits are somewhere in the middle. So, how do we find the sweet spot? Probably yes but doesn’t it also depend on many variables, how old you are, how overweight, what your goals are? She does these workouts for free with 3 million followers and it seems like she’s helped many, but I want to know your opinion about it. How many minutes each time? If you're already exercising and fit, you can cut your exercise time in half—to just 75 minutes a week—by doing vigorous exercise instead of moderate. How Much Cardio Is Too Much – Next Steps. Read this article on the dangers of too much cardio and get ready to reconsider the amount of cardio your doing. Your 7-Day Guide to Forming Better Habits For Weight Loss, 7 Ways to Make Winter Walks More Enjoyable. More about that here: Should I Do Cardio On My Rest Days? …I read the comments just for your responses. Just training to run a half marathon and weight lifting I was just concerned that it would all be too much and I wont get the results that I’m hoping for? But when I get to the point where I’m satisfied with my size I’d like to do some cardio (well maybe not the typical treadmill or stationary bike cardio, which is plain boring). While cardio does come with many health benefits, including improving heart health, lowering blood pressure, and decreasing your risk of heart disease, excessive cardio can cause adverse health effects. For example, if you’re trying to gain muscle, doing a ton of aerobic exercise cuts into your ability to add mass, because your body will be too busy recovering from the cardio to dedicate resources for building muscle. The answer: Not as much as you think. Depending on the sport, most are strong as hell, fast as hell, explosive as hell, have fantastic endurance AND have built significant amounts of muscle. to decrease? And this one covers losing fat without losing muscle. You have low energy. It contains beginner, intermediate, and advanced home workouts. I have 5 more pounds to lose before I go into a surplus and start a beginner workout routine. Are you talking about your weight training workout? First, there’s a reason marathon runners look like crap. Consume 2500 calories per day and do an amount of cardio that allows them to burn 500 additional calories thus ending up at the same 2000 they need to be at. What am I not doing right? So one person might need to do 600 calories worth of cardio 3 times per week. Should I continue these workouts or do you think it’s way too much work for nothing? You should do the exact amount necessary to accomplish the goal you’re doing this cardio for in the first place, but not so much that it has a negative impact on any other goals you may also have (assuming of course other goals exist beyond the goal the cardio is being done for). She writes for a variety of national publications, including Men’s Health, Runner’s World, SHAPE and Women’s Running. To figure out. One common mistake people make is doing too much cardio. Cardio will help you burn more calories, but this doesn’t mean cardio is the best way to lose fat. Consume 2000 calories per day and do no cardio whatsoever. I have about 30 pounds to lose. I’ve been doing your beginner workout routine for the last couple months, and it’s been going great! HEY Jay !! do you research any doctors or ppl in medicine and wha they say? Something would have to continue to be burned for fuel, yes. Read this one and this one and of course the diet guide. I know you are not a big fan of cardio but is that okay? And generally speaking, that’s what I’d recommend to most people. 170+ home exercises to choose from, with video examples for each. Another thing to stay far, far away from (along with Fred Hahn and others who recommend it). It’s just to say that weight training (especially assuming it’s not entirely sets of 3-5 reps with 5 minutes of rest between sets) will provide many similar ‘health’ benefits. 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. That is, do your “easy” days consistently feel harder than usual? Hey I know this was posted a while back but I’ve been reading all your articles trying to figure out how to work out efficiently. If you suspect you’re overdoing it, you can also track your resting heart rate for added insight. dude you are freakin awesome .. i would like to know something .. what happens if i kept running for the whole day ? Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice. Thanks man! I have a question to ask. You’re taking control of your fitness and wellness journey, so take control of your data, too. Primarily through eating whole foods, weight training and rebounding/rebounder 3-4 days/week for 10 minutes. 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. 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