Cardio VS. Weights For Fat Loss

Summary

In this video, the presenter discusses the importance of prioritizing cardio over resistance training for fat loss. Despite being a bodybuilder, they share research indicating that aerobic activity is more effective for fat reduction. They also address the misconception that building muscle requires constant, intense training, revealing that maintaining muscle is easier than building it. The video suggests that even a minimal amount of intense training per week can preserve muscle mass while focusing more on cardio for fat loss.

Takeaways

• 🏃‍♂️ Prioritizing cardio or aerobic activity is more important for fat loss than resistance training.
• 🏆 The research shows that combining resistance and aerobic activities does not significantly outperform aerobic activity alone in terms of fat loss.
• 🥩 Maintaining muscle mass requires less effort compared to building it, and can be achieved with minimal resistance training.
• 🍽️ Creating a caloric deficit is essential for fat loss, and regular movement can help achieve this without necessarily increasing hunger.
• 🚶‍♂️ Walking or low-intensity steady-state movement can be an effective way to lose body fat, especially when adapted with increased intensity or duration.
• 📈 As people age, maintaining muscle mass might require slightly more frequent training, but it's still relatively easy compared to building it.
• 🏋️‍♂️ Resistance training is important for muscle building, but for fat loss, it's better to focus on aerobic activity if time is limited.
• 📉 High-intensity cardio and resistance training can increase hunger, which might counteract fat loss efforts.
• 🌟 Even a single set of high-intensity training per week can help maintain muscle mass, especially in younger populations.
• 🔄 It's beneficial to fluctuate between focusing on muscle building and fat loss depending on one's schedule and life priorities.

Q & A

What is the main focus of the video?

The main focus of the video is to discuss whether prioritizing cardio or aerobic activity over resistance training is more effective for losing body fat.

What is the conclusion of the research presented in the video?

The research suggests that aerobic activity or cardio is more important for fat loss than resistance training.

What was the outcome of the study involving three groups with different training regimens?

The study showed that the group that did only aerobic activity did not significantly lag behind the group that did both resistance training and aerobic activity in terms of fat loss, despite the latter group's nearly double time commitment.

How does the presenter suggest maintaining muscle while focusing on fat loss?

The presenter suggests that maintaining muscle is easier than building it and can be achieved with minimal effort, such as one set of high-intensity training per week.

What are the benefits of increasing daily movement according to the video?

Increasing daily movement can lead to reduced hunger and easier fat loss, as well as improved overall health and fitness.

What is the presenter's personal experience with walking for weight loss?

The presenter has successfully used walking, particularly on an incline treadmill, to lose body fat and suggests that walking can be an effective form of cardio.

How does the presenter recommend adjusting cardio routines to increase effectiveness?

The presenter recommends increasing either the time spent on cardio or the intensity, such as using an incline treadmill, to adapt to the body's increasing fitness level.

What is the presenter's advice for those with time constraints and a goal to lose body fat?

The presenter advises focusing more on aerobic activity over resistance training when time is limited, as it is more effective for fat loss.

How does the presenter describe the relationship between resistance training and hunger?

The presenter notes that high-intensity cardio and resistance training can increase hunger, which may counteract the calorie deficit needed for fat loss.

What is the presenter's view on the importance of daily activity for maintaining a lean physique?

The presenter emphasizes that daily activity, such as walking or using a treadmill, is crucial for maintaining a lean and muscular physique, especially as one gets older.

What is the presenter's personal realization about metabolism and movement?

The presenter realized that his metabolism didn't significantly change over time but his activity level did, leading him to understand the importance of creating movement in his daily routine.

Outlines

00:00

🏃‍♂️ Prioritizing Cardio for Fat Loss

The speaker addresses the question of whether one should prioritize cardio or resistance training for losing body fat. They share that aerobic activity is more crucial for fat loss than resistance training, despite being a bodybuilder themselves. They discuss a study comparing three groups focusing on resistance training, a combination of resistance and aerobic activity, and aerobic activity alone, finding that the group doing only aerobic activity did not significantly lag in fat loss despite less time commitment. The speaker also shares personal experiences with walking for weight loss, emphasizing the importance of movement and how it can reduce hunger contrary to high-intensity training.

05:02

🚶‍♂️ The Importance of Regular Movement

The speaker continues to stress the importance of regular movement and how it can be more effective for fat loss than resistance training, especially when time is limited. They discuss how increasing the intensity or duration of aerobic activity can be more beneficial than solely focusing on resistance training. The speaker shares personal anecdotes about how walking, particularly with incline, can be an effective form of exercise. They also touch upon how maintaining muscle mass is easier than building it, and suggest that even a minimal amount of intense training per week can help maintain muscle while focusing on aerobic activity for fat loss.

10:03

📈 Balancing Fitness Goals Over Time

In the final paragraph, the speaker discusses the balance of fitness goals over different life phases. They mention that once body fat is reduced, maintaining a low body fat percentage becomes easier, allowing one to shift focus from aerobic to resistance training. The speaker reflects on their own fitness journey, noting that even with less frequent training, they did not see a significant decline in strength or performance. They encourage viewers to focus on increasing daily movement rather than being fixated on perfection in diet and training, and share how this mindset has helped them maintain a muscular physique into their later years.

Keywords

💡Cardio or Aerobic Activity

Cardio or aerobic activity refers to any rhythmic exercise that increases the heart rate and improves the efficiency of the heart and lungs. In the context of the video, cardio is emphasized as a more effective method for fat loss compared to resistance training. The speaker shares research findings and personal experiences that suggest focusing on aerobic activities like walking, running, or using a treadmill can lead to significant fat loss.

💡Resistance Training

Resistance training involves exercises that work against an external force or weight to build strength, muscle mass, and endurance. The video discusses how, although resistance training is crucial for muscle building, it might not be as effective for fat loss as aerobic activities. The speaker points out that maintaining muscle requires less effort compared to building it, hence it's feasible to reduce the frequency of resistance training when the primary goal is fat loss.

💡Caloric Deficit

A caloric deficit is a state where an individual burns more calories than they consume, which is essential for losing body fat. The video underscores the importance of creating a caloric deficit for fat loss. It's mentioned that while resistance training can increase muscle mass, thereby potentially increasing calorie burn, it's not as crucial as aerobic activity when time is limited.

💡Muscle Maintenance

Muscle maintenance refers to the practice of keeping the existing muscle mass without significant loss. The video explains that maintaining muscle is easier than building new muscle and requires less frequent training. It's highlighted that even a single set of high-intensity training per week can be sufficient for muscle maintenance, especially in younger populations.

💡Body Fat

Body fat is the total amount of fat stored in the human body. The primary focus of the video is on losing body fat, and the speaker discusses various methods and their effectiveness. The video suggests that aerobic activities are more beneficial for reducing body fat than resistance training, especially when time is a constraint.

💡Incline Treadmill

An incline treadmill is a type of cardio machine that allows users to simulate hill climbing by adjusting the incline while walking or running. The video mentions the incline treadmill as the speaker's preferred method for aerobic activity. It's suggested that increasing the incline can help increase the intensity of the workout, which can be beneficial for fat loss.

💡Hunger

Hunger is the feeling that signals the need for food intake. The video discusses how different types of exercise can affect hunger levels. It's noted that high-intensity cardio and resistance training can increase hunger, which might lead to overeating. On the other hand, engaging in more frequent, lower-intensity aerobic activities can help reduce hunger, supporting fat loss efforts.

💡Time Constraints

Time constraints refer to limitations on the amount of time one has available to dedicate to activities, such as exercise. The video addresses the issue of time constraints and how they can influence the choice between resistance training and aerobic activity for fat loss. The speaker suggests that when time is limited, prioritizing aerobic activity can be more effective for fat loss.

💡Metabolic Rate

Metabolic rate is the speed at which the body converts food into energy, which can influence weight management. The video challenges the common belief that a high metabolic rate is responsible for easy fat loss. Instead, it suggests that being more active and moving more throughout the day can have a more significant impact on fat loss than relying on a naturally high metabolic rate.

💡Sedentary Lifestyle

A sedentary lifestyle is characterized by a lack of physical activity. The video discusses the impact of a sedentary lifestyle on body fat and overall health. The speaker shares personal experiences and suggests that increasing daily movement and incorporating aerobic activities can counteract the negative effects of a sedentary lifestyle and aid in fat loss.

Highlights

The importance of prioritizing cardio or aerobic activity over resistance training for fat loss.

The debate between aerobic activity and resistance training for weight loss.

Research showing aerobic activity is more effective for fat loss than resistance training.

Maintaining muscle requires less effort compared to building muscle.

Creating a caloric deficit is essential for fat loss.

The impact of time constraints on choosing between resistance training and cardiovascular activity.

Study findings where combining resistance and aerobic activity did not significantly outperform aerobic activity alone.

The body's preference for movement and its role in fat loss.

How increased movement can reduce hunger.

The frequency required to maintain muscle mass.

The ease of maintaining muscle mass compared to building it.

The recommendation to focus on aerobic activity for fat loss.

The benefits of using an incline treadmill for aerobic activity.

The importance of increasing exercise intensity or time as the body adapts.

How maintaining low body fat becomes easier after initial fat loss.

The fluctuation of training modalities based on life schedule and priorities.

The realization that movement is crucial for maintaining a lean physique.

The speaker's personal journey and how activity levels impacted his physique.

The suggestion to focus on daily activity and steps for fat loss.

Transcripts

in today's video why you should

prioritize cardio or aerobic activity

over resistance training if your goal is

to lose body

fat hey guys what's going on today's

question I got from the Facebook group

for our transformation challenge uh the

90-day challenge is kicked off and so

we're really trying to provide support

in there and I've been getting some

great questions now the idea of losing

body fat resistance training aerobic

activity our diet as methods to get

there for a long long time have been

debated but I found some really cool

research that I want to share with you

guys and I'll actually explain a little

bit of my experience as well when it

comes to weight loss and the research is

pretty clear okay and it's something

that I've come to realize as well is

that activity in the form of aerobic

activity cardio is more important for

fat loss than resistance training now

I've made this video a few different

ways but I want to ask the question as

it was asked so I can address it for you

when trying to lose body fat and

maintain muscle should you prioritize

weight training or low intensity steady

state movement while in a caloric

deficit okay so the idea here is that

you're on a bodybuilding Channel guys I

got trophies back there I'm a

bodybuilder I love putting on muscle

I've been trying to do it for 30 years

however the evidence shows that putting

on muscle while it requires a lot of

effort maintaining muscle requires very

little effort comparatively and I'll

explain that through research and

through my own experience es however fat

loss requires creating a caloric deficit

now if time constraints are an issue

what's more important resistance

training or cardiovascular activity a

lot of people will say well you should

focus on your resistance training

because over time you're going to add

more muscle that's going to allow you to

burn more calories but that's not the

point here the point of the question was

if you're trying to lose body fat and

maintain muscle what is better and it's

pretty clear so let me show you this

first study where they took three groups

they had one group that just did

resistance training one group that just

did resistance training and aerobic

activity and one group that just did

aerobic activity now in this situation

you would probably think that the group

that did the resistance training and the

aerobic activity lost more fat Mass well

while the time commitment was nearly

double of the group that just did

aerobic activity they did not lose

significantly more fat so it's very

clear to me based on this study which

I'll put Down Below in a link that it's

more important that we focus around our

activity and similarly what I have

noticed especially as I've become more

sedentary in my life is that it requires

me getting up and moving more I've done

walking videos where I've explained to

you guys how I've just used walking to

lose body fat and it doesn't always make

sense people will say well Paul you're

only doing a one-h hour walk every day

how are you able to lose so much weight

in such a short amount of time I think

there's a lot that's misunderstood about

the dynamic relationship between

cardiovascular activity and our bodies

our bodies prefer to move more and when

we move more likewise some other things

happen I noticed reduced hunger which

doesn't necessarily make sense however

when you're doing high-intensity cardio

and resistance training what happens

well your hunger increases so by

decreasing your frequency or your amount

of time spent resistance training you

might actually decrease your hunger so

let's talk about this other study that I

want to show you guys that talks about

how much frequency it takes to maintain

your muscle building muscle is very

challenging it requires that we are very

consistent with our nutrition our

protein intake and we have to

progressively add more training volume

and training intensities to our bodies

this is a very slow grindy process

however the good news here is that

maintaining the muscle that you built

it's very very easy in fact this study

right here that I'm going to show you

guys showed that in younger populations

as much as one set done to intensity per

week can maintain performance and muscle

size this is great news great news for

people that want to focus a little bit

on fat loss but don't want to lose the

muscle this means that you could

technically do an upper body day and a

lower body day that's right just train

two days per week perhaps even one day

per week however you want to break it up

and maintain the muscle as long as

you're hitting each muscle group with

some intense it now it does suggest that

in older populations you might want to

hit that body part twice per week but

we're still talking about two to three

sets per week we're talking it says in

the research 22 to 30 minutes per week

to train to maintain muscle therefore

what we're going to find is that you can

reduce your time spent focus on adding

muscle maintain the muscle where it's at

use that time more wisely through

aerobic activity my favorite is the

incline treadmill now before before you

balk at me and say Paul I don't believe

walking can help you lose body fat you

haven't walked the way that I walk

Walking is not one thing right and this

research where they showed that aerobic

activity was better they actually

gradually increased the intensity of the

exercise that means if you start off and

you're very sedentary and you just go

for a walk outside great when you adapt

to that you're going to need to either

increase the time or the intensity the

easiest way for me to do that is using

my treadmill I can increase the incline

I can increase the speed

that allows me to control those

variables if you're walking outside

perhaps you can find a trail or a path

that has some incline to it if you guys

have ever gone for a hike and walked up

a hill you know how challenging that can

be I try to recreate that with my cardio

machines either at the gym or at the

house okay now if you're going through a

phase where the number one priority is

fat loss and your time is not on your

side meaning you've got a schedule that

doesn't allow you to be in the gym doing

resistance training and in the gym doing

cardiovascular activity aerobic activity

well it seems pretty clear to me that

this is the best path okay losing that

body fat the other good news for us is

that once that body fat is off

maintaining low body fat becomes much

easier we can decrease the amount of

time we spend focus on aerobic activity

and increase the time we spent on adding

muscle or resistance training okay these

modalities can be very beneficial to

fluctuate depending on your schedule I

know we'd all like to imagine that we

have as much time as we want but who are

we kidding right we all know that there

are other priorities that take

precedence from time to time in our life

whether it's just going through college

and you've got some classes and you've

got some stress whether it's starting a

family whether it's moving whether it's

a new job whatever phase of life you're

going through there may become periods

of time where you have to prioritize

things and if your number one goal is to

lose body fat and you're happy with

where your muscle is at you will not be

at risk for losing muscle as long as you

keep a few few light training sessions

in per week a little bit of intensity as

low as one full intensity set per week

on those body parts and you're going to

notice that you do not lose muscle now

I'm going to explain it from my point of

view I began lifting weights in

1989 and for the better part of that

time I've always tried to get one more

rep I've tried to get stronger add a

little bit of muscle I've had some

success I've gotten strong I've done

some things in my life that I think are

pretty cool like bench press 400 lbs

with a paw I've won some bodybuilding

competitions I've deadlifted well over

500 lbs some of these things required an

immense amount of time and what I've

noticed during that time is that when I

have periods where I'm able to train

with less frequency I don't see a huge

decline in my strength or my performance

likewise when I go back to training with

a little bit more frequency I notice

that my muscle comes back really quickly

and so it's been a fun journey to notice

this and it's really cool to see that

the research backs this up I think

sometimes mentally we can feel like a

failure if we're not able to keep up

with our training five six days a week

right if we're not able to keep up with

our perfect diet but just seeing that

through some activity it's much better

than no activity and if your primary

goal is fat loss I think you should

focus much more time on your activity

levels when I look back at my life the

easiest I was ever the leanest was when

I moved the most I look back at like

high school before I was driving

everywhere I was walking I was riding my

bike I was walking to class those times

I used to think of as like I had this

great metabolism turns out our

metabolism doesn't change perhaps not

even until our 70s or 80s research shows

that what changes is us we get more

responsibilities we have more freedom

honestly sometimes technology things

like cars things like gaining some

Financial Freedom I don't have to move

as much I'm in my office right now where

I live I literally walk down the stairs

to see my kids and I come up here to

work I could be as sedentary as I want

to be I have to create that movement for

myself throughout the day which is why I

purchased a treadmill so I suggest

instead of focusing on what's not

working you focus on moving more this

has been a great realization in my life

at 48 years old I find it's never been

easier to maintain a very muscular

physique I'll show you some pictures and

videos here of me very recently of being

able to kind of eat freely while paying

attention to what I'm eating I don't

have to track every day I can just be

consistent

hit it in the gym a couple days a week

and of course keeping up with my daily

steps and activity and so this has been

something that I really want to impart

on you guys I think it goes against the

grain I know a lot of times we can think

that resistance training is this magical

thing but in my history I've noticed

that when I focused on resistance

training removed cardio my Hunger was

Skyhigh I put on a lot of body fat

thinking I needed more calories and

ended up having to take that body pad

off to get back to the look that I

prefer now I make sure daily steps daily

activity cardio or aerobic activity is a

part of my daily routine and staying

lean staying muscular has never been

easier okay guys hopefully this answers

your question if you have any questions

for me and you're not in the Facebook

group for the transformation challenge

go right here to my Instagram direct

message if I don't reply to you directly

and I think it's a good question I'll

put it right here on the channel

hopefully this helps you guys hope

you're having a great start to your week

and I'll talk to you

tomorrow