How much cardio should I do?

An older video from the channel. I was asked via email how much cardio I would suggest doing on a cut or a bulk. Cardio Bunny There are a lot of misconceptions surrounding cardio; some people absolutely crucify it to the point of saying you absolutely should NOT do any form of cardiovascular work and some as the title of this paragraph suggests, simply can't get enough of it. The fact is with cardio work it really comes down to what your specific goals are. One thing you must be fully aware of is that CARDIO IS NOT ESSENTIAL FOR FAT LOSS. Shock horror! Fat loss occurs when your body is in a calorie deficit, as you may or may not know, is when you consume less calories than you exert or vice versa. How you go about creating this deficit will have an effect on how you look at the end of the fat loss period. Know Your Goal I have experimented over the years with different approaches to fat loss. I have done high cardio training regimes, low calorie intakes, high calories, no carb, low carb, zero cardio... as I said... I have done a few different methods. For me the best method for getting lean and muscular was when I took the approach of training heavy, lower reps with higher volume. The calorie deficit was created both through food restriction and through the volume of weight training. Cardio was not something I did. However, this comes with a set back. Although I looked great, I felt very unfit. So for this reason I suggest that any approach to cardio should be done with the goal of being healthier and fitter. Your goal may be to bulk up and add mass, or it may be to lean out with a fat loss cut but in either situations you should take into consideration overall health and well being. Gaining 30lbs may make your heart work harder under normal conditions so it would be a good idea to train it regularly at a higher rate! Pros and Cons of Sweating it Out:

​Pros

• Improves endurance

• Lower resting heart rate improves quality of sleep and ability to fall asleep

• Creates an additional calorie deficit / Can eat more food when cutting

• Can aid with recovery inbetween weight training sessions

Cons

• Intense cardio may leave you too tired to train with weights

• If you find it difficult to eat enough to gain weight, excessive cardio will make it even harder for you due to the increased calorie expenditure

• You may sustain an injury during cardio which sets back your strength training, sometimes repetitive movements such as jogging or cycling can cause tightness in the muscles

As you can see there are enough cases for and against it. To summarise, if you are trying to gain or lose weight do enough cardio to keep yourself healthy in terms of heart rate and circulation but keep it in check with the overall goal you are trying to achieve.

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