How To Do Cardio (But Not Lose Muscle)

11 Jan 2026 · 1 min

Watch on YouTube

0:56

In this concise YouTube segment, fitness coach Eric Roberts explains how to incorporate cardio while preserving muscle mass during a fat‑loss phase. He recommends a daily step count of 6,000–10,000 (no need to exceed 10,000) and outlines a low‑intensity cardio protocol: 1–3 sessions per week, each lasting 15–30 minutes on equipment such as a treadmill, rower, or SkiErg, performed after weight training or on rest days. Roberts stresses that cardio should be easy‑breathing, avoiding “huffing and puffing,” because high‑intensity cardio can erode muscle. He positions nutrition as the primary driver of fat loss and directs viewers to a link in his bio for personalized calorie guidance. The clip opens with a brief, unrelated lyrical line from an unidentified speaker.

Chapters

I made this beat, baby T for Kanye West. As long as the hoe outside with the sushi and never see home.
If you want to lose fat but not muscle, how much cardio should you do? Well, first is going to be your daily steps, 6,000 to 10,000 per day. You don't need to go above 10,000 steps per day. Second is actual cardio like the treadmill, rower, SkiErg. This should be 1 to 3 days a week for 15 to 30 minutes at a time, either after you lift weights or on a rest day at a low intensity. You should not be huffing and puffing while you're doing your cardio because that kind of cardio is what causes you to lose muscle. Let your nutrition take care of your fat loss and use cardio as a small supplemental tool. And if you need to know how many calories you should eat to lose fat, click this link in my bio.