How much cardio to lose weight?

2 Aug 2024 · 1 min

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1:01

In this instructional video, the speaker outlines a concise weekly cardio plan for individuals aiming to lose fat while building muscle. The plan begins with a foundational goal of walking 5,000–10,000 steps each day to boost metabolism. After establishing this baseline, the viewer can incorporate 1–3 additional cardio sessions per week, but these should be performed after weight‑training sessions or on rest days to avoid impairing muscle growth. The speaker emphasizes low‑intensity, low‑heart‑rate cardio over high‑intensity work, arguing that the latter hampers recovery and increases cravings. Finally, the speaker warns that cardio cannot offset a poor diet, underscoring the necessity of proper nutrition alongside the cardio regimen.

Chapters

If you're trying to lose fat and build muscle at the same time, here's exactly what your weekly cardio routine should look like. Number one, before you worry about any other cardio like the bike or the stair stepper or the elliptical, focus on walking 5,000 to 10,000 steps per day because this is the best way to increase your metabolism. Once you've done that, you can add in 1 to 3 days a week of extra cardio. Number three, this extra cardio should be done after your workout or on your rest. Doing too much cardio before your workout can negatively impact you building muscle. And number 4, when you're doing this cardio, despite what most people think, you should be doing low-intensity, low-heart-rate cardio versus high-intensity, high-heart-rate cardio. Too much high intensity means you won't recover from your weightlifting workouts, and it leads to way more cravings. And number 5, please do not think you can out-cardio a bad diet.