The BEST Way to Use Cardio to Lose Fat (Based on Science)
Summary
TLDRCe script vidéo explore le rôle de la cardio dans la perte de graisse, démystifiant les idées populaires. Il révèle que, bien que la cardio soit bénéfique pour la santé cardiovasculaire et la longévité, son efficacité pour la perte de graisse est moins que ce que la plupart des gens pensent. Les recherches montrent que l'effet de compensation peut réduire l'impact de la cardio sur la dépense calorique. Les études comparant différentes intensités de cardio ne trouvent pas de différence significative dans la perte de graisse. La combinaison d'une alimentation saine, d'entraînements de force et de cardio est le plus efficace pour la perte de graisse. Les professionnels en forme comme les bodybuilders utilisent la cardio de manière stratégique pour atteindre un niveau de graisse corporelle très bas, soulignant l'importance de l'activité physique même après la perte de poids pour prévenir le regain.
Takeaways
- 🏃♂️ L'entraînement cardiovasculaire seul n'est pas aussi efficace pour la perte de graisse que la plupart des gens le pensent.
- 🔄 Le modèle de l'énergie contrainte suggère que plus on brûle de calories avec le cardio, plus le corps essaie d'économiser de l'énergie pendant le reste de la journée.
- 🍽️ Les gens qui commencent à faire du cardio sans changer leur alimentation ne perdent généralement que 20 à 50% des calories qu'ils auraient dû brûler.
- 🔥 Les types de cardio comme les sprints et les séances d'HIIT ne sont pas plus efficaces pour la perte de graisse que les activités de faible à modérée intensité.
- 🌟 Les études montrent que des doses très élevées de cardio, comme 700 calories par jour, peuvent conduire à une perte de graisse significative sans changement de régime.
- 🧘♂️ Les professionnels du bodybuilding recommandent de ne pas dépendre uniquement du cardio pour la perte de graisse, mais plutôt de l'utiliser comme un outil supplémentaire en plus d'une alimentation équilibrée.
- 👣 Le nombre de pas par jour est considéré comme un élément clé de l'entraînement cardio, permettant de maintenir une activité physique de base tout en suivant un régime.
- 🚴♀️ Lorsque le cardio est ajouté à un régime, il est recommandé de choisir des activités à faible impact comme la vélo elliptique ou le cyclisme pour minimiser la fatigue.
- 💪 Le musculation, en plus de l'alimentation et du cardio, est un élément important de la perte de graisse, car elle aide à maintenir la masse musculaire tout en brûlant les graisses.
- 🔄 Après une phase de perte de poids, il est important de ne pas arrêter complètement l'activité physique, car cela peut aider à prévenir le regain de poids.
- 🌐 La combinaison d'une alimentation saine, de l'entraînement de force et de cardio est considérée comme la meilleure méthode pour la perte de graisse.
Q & A
Quelle est l'efficacité du cardio pour la perte de graisse selon les experts?
-Le cardio est bénéfique pour la santé cardiaque et la longévité, mais il n'est pas aussi efficace pour la perte de graisse que beaucoup le pensent. En effet, le corps compense souvent en dépensant moins d'énergie au repos.
Qu'est-ce que le modèle énergétique contraint proposé par Herman Ponzer?
-Le modèle énergétique contraint suggère que plus vous brûlez de calories grâce au cardio, plus votre corps essaie de conserver de l'énergie en dépensant moins de calories le reste de la journée.
Comment le cardio affecte-t-il l'apport alimentaire des individus?
-Certaines personnes ont tendance à manger davantage en réponse à une augmentation de l'activité cardio, ce qui peut annuler les calories brûlées pendant l'exercice.
Quels types de cardio sont les plus efficaces pour la perte de graisse?
-Les études montrent qu'il n'y a pas de différence significative entre les entraînements à haute intensité et les exercices aérobies modérés en termes de perte de graisse.
Pourquoi le cardio seul n'est-il pas très efficace pour la perte de graisse?
-La plupart des recherches indiquent que le cardio seul, sans modification du régime alimentaire, entraîne une perte de graisse beaucoup plus faible que prévu.
Quelle est l'importance de la fréquence des pas quotidiens dans un programme de perte de graisse?
-Les bodybuilders professionnels mettent l'accent sur le maintien d'un nombre élevé de pas quotidiens pour éviter de devenir sédentaires et pour aider à réguler l'appétit.
Quelle est la recommandation de base en termes de pas quotidiens pour commencer un programme de perte de graisse?
-Il est recommandé de commencer avec un objectif de 7 000 pas par jour, en combinaison avec un régime alimentaire approprié et l'entraînement en résistance.
Pourquoi est-il important de maintenir une activité physique après une phase de perte de poids?
-Maintenir une activité physique après une perte de poids aide à prévenir la reprise de poids, car cela régule la faim et augmente légèrement le nombre de calories brûlées quotidiennement.
Quel type de cardio est préférable pour minimiser la fatigue tout en maintenant la force?
-Les activités à faible impact comme l'elliptique ou le vélo sont préférées car elles réduisent la fatigue tout en aidant à maintenir la force.
Quel est le conseil principal pour intégrer le cardio dans un programme de perte de graisse?
-Le cardio doit être utilisé comme un outil supplémentaire en combinaison avec un régime alimentaire et un entraînement en résistance, et il est important de choisir des activités que l'on apprécie pour assurer la continuité.
Outlines
🏃♂️ L'efficacité du cardio pour la perte de graisse
Le texte explore la quantité de cardio nécessaire pour perdre de la graisse, soulignant que les avis divergent. Après des entretiens avec des bodybuilders et des experts et l'examen de la science, il est conclu que le cardio n'est pas aussi efficace pour la perte de graisse que la plupart des gens le croient. La 'constrained energy model' de Herman Pontzer suggère que le corps essaie de compenser les calories brûlées par le cardio en brûlant moins de calories le reste de la journée. Les chercheurs ont trouvé que sans changement de régime, les gens ne perdent que 20 à 50% des calories brûlées. Les types de cardio, y compris les entraînements intensifs et les séances HIIT, n'ont pas montré de différence significative dans la perte de graisse. Les hautes doses de cardio peuvent conduire à une perte de graisse significative, mais cela n'est pas une approche efficace ou réaliste pour la plupart des gens.
🔄 L'importance de l'activité quotidienne et du cardio pour la préparation physique
Dans ce paragraphe, l'auteur discute de l'importance de l'activité physique et du cardio dans la préparation physique, en particulier auprès des bodybuilders professionnels. Alberto Nunez et Lee, des bodybuilders issus de Built with Science, partagent leur expérience sur l'utilisation du cardio pour atteindre un niveau de graisse corporelle très bas. Ils mettent l'accent sur le nombre de pas par jour et l'ajout de séances de cardio lorsque nécessaire pour augmenter la dépense calorique sans réduire la nutrition. Les recommandations varient en fonction du style de vie et du niveau d'activité des clients, allant de 7 000 à 10 000 pas par jour et de 30 à 45 minutes de cardio plusieurs fois par semaine. L'auteur insiste sur le fait que le cardio doit être utilisé de manière à ce qu'il soit soutenable à long terme.
💪 Le rôle du muscle et du cardio dans la perte de graisse
Ce paragraphe explique pourquoi la force, en plus du cardio, est essentielle pour la perte de graisse. Lorsqu'on diète, le corps peut brûler des protéines musculaires pour l'énergie, mais la résistance entraîne le maintien des muscles et la préférence pour brûler les graisses. La combinaison d'une alimentation équilibrée, d'un entraînement de force et d'un cardio est présentée comme la 'Sainte Trinité' de la perte de graisse. L'auteur suggère de commencer avec 7 000 pas par jour, puis d'ajouter des séances de cardio une fois que le corps s'est adapté. Il est également important de ne pas arrêter brusquement le cardio après une phase de perte de poids, car cela peut favoriser le regain de poids. La poursuite d'une activité physique modérée peut aider à réguler la faim et à prévenir le regain de poids.
Mindmap
Keywords
💡Cardio
💡Perte de graisse
💡Constrained Energy Model
💡High-Intensity Interval Training (HIIT)
💡Alimentation
💡Déficit calorique
💡Resistance Training
💡Pas quotidiens
💡Décompensation
💡Bodybuilders
💡Maintien de la force
💡Activité physique
Highlights
Cardio n'est pas aussi efficace pour la perte de graisse que la plupart des gens le croient.
Le modèle de l'énergie contrainte suggère que plus vous faites de cardio, plus votre corps essaiera de sauvegarder de l'énergie et de réduire la combustion des calories pendant le reste de la journée.
Les études montrent que sans changement de régime, les gens qui commencent à faire du cardio perdent seulement 20 à 50% de ce qu'ils attendent de la combustion des calories.
Une étude récente n'a trouvé aucune différence dans la perte de graisse entre les entraînements d'intensité élevée et les entraînements d'intensité modérée ou faible.
Des doses très élevées de cardio, comme 700 calories par jour, peuvent conduire à une perte de graisse significative sans changement de régime.
La combinaison d'un exercice et d'un régime approprié est le protocole le plus efficace pour la perte de graisse.
Les bodybuilders professionnels n'ont pas besoin de cardio pour atteindre un niveau de graisse très bas, mais l'inclusion de cardio a ses avantages.
La plupart des athlètes ont besoin de 7 000 à 10 000 pas par jour pour atteindre un niveau de graisse bas.
L'ajout de cardio doit être progressif et basé sur les besoins et les stades de la perte de graisse.
Le type de cardio recommandé est celui avec un impact minimal et une activité continue, comme l'elliptique ou le vélo.
La force est aussi importante pour maintenir la masse musculaire pendant la perte de graisse.
La combinaison de régime, entraînement de force et cardio est la 'Sainte Trinité' de la perte de graisse.
Commencer avec 7 000 pas par jour et ajouter des séances de cardio de 20 minutes, deux à trois fois par semaine est un bon point de départ.
Lorsqu'il y a un ralentissement de la perte de graisse, réduire les calories ou ajouter plus de cardio sont des options.
Il est important de continuer une activité physique après une phase de perte de poids pour prévenir le regain de poids.
Maintenir une activité physique de 150 minutes par semaine peut aider à prévenir le regain de poids.
Choisir des activités que l'on peut continuer à faire régulièrement est essentiel pour le succès à long terme.
Transcripts
how much cardio should you do to lose
fat some say you don't need any whereas
others say you gotta do it every single
day but after speaking to some of the
top natural bodybuilders in the industry
interviewing the smartest experts in the
world and reviewing the latest science
here's what I found but first we need to
figure out how helpful cardio actually
is for fat loss and the answer might
surprise you while cardio is great for
heart health longevity and provides
plenty of other benefits it's not nearly
as effective as most people think when
it comes to losing fat at least in the
way most people do it you see typically
you'd expect if you did 300 calories
worth of cardio you'd burn 300 more
calories that day but back in 2016
researcher Herman ponzer published was
known as the constrained energy model
proposing that the more calories you
burn through cardio the more your body
will try to save energy and burn less
calories the rest of the day to protect
its bad stores and it does this
subconsciously by taking fewer steps the
rest of the day or little things like
not moving your hands around when you're
talking for example not to mention diet
competition as well some people tend to
subconsciously eat more in response to
doing more cardio to the point where the
300 calories of cardio you did can
theoretically cancel out completely
unfortunately shortly after this
research came out major news outlets
took interest and shared it using click
bait headlines that made it seem as if
exercise was pointless for fat loss now
although this is an exaggeration the
compensation effect is definitely real
and well documented most research has
shown that people who start doing cardio
without any changes to their diet tend
to lose only 20 to 50 percent of what
they'd expect from the calories they've
burnt but I probably wonder what about
different types of cardio surely Sprints
and hit type workouts we see all the
shredded influencers doing will be great
from Fat Loss right well Daniel Plotkin
one of our built with science
researchers recently published a study
comparing all different types of cardio
and fat loss here's what he found so
what we did is we took all the studies
that we could find that compared high
intensity training so training that was
either Sprint intervals or biking
intervals and compared that to low and
moderate intensity aerobic exercise so
that could be incline walking that could
be modern intensity cycling so we wanted
to see which of these modalities created
more fat loss and what we found was that
there was no difference between these
two modalities at all which wasn't super
surprising but what was surprising is
that whether it was high intensity
interval training or moderate intensity
training there was essentially no fat
loss effect even compared to nothing I
think the magnitude of effect was 0.5
pounds over eight weeks of aerobic
training what we can conclude from this
is that at least at the doses given for
the high intensity training the the
average weekly minutes was 30 minutes
and for the moderate intensity it was an
average weekly minutes of about 120
cardio alone isn't very effective for
fat loss okay but what about even higher
amounts of cardio does that lead to more
fat loss well in studies like this one
by Ross and colleagues very high doses
of cardio in this case doing 700
calories worth of cardio every single
day the equivalent to about one to one
and a half hours of jogging does
actually lead to quite a bit of fat loss
so without changing your diet you've
probably got to do a whole lot of cardio
for it to have a meaningful effect on
Fat Loss which isn't a very efficient or
realistic approach for most people but
it didn't make this video just to tell
you that cardio doesn't work because it
does but only when you use it properly
and to find out exactly how to do that
let's take a look at this recent
meta-analysis which ranked several
different fat loss protocols from most
to least affected as expected cardio
alone with no changes to diet was the
least effective method but take a look
at the most effective methods notice how
they are all combinations of some form
of exercise with a proper diet think
about how much easier it is to eat 500
calories less than it is to try to burn
off 500 calories every day I Illustrated
this in my last video where I ate a
bunch of McDonald's and figured out the
hard way just how difficult it was to
burn off so think of cardio not as a
sole method you'll use to lose fat but
rather as a supplemental tool that you
can stack on top of your diet to speed
things up but now that I've hopefully
convinced you to start tracking and
following a diet how much cardio should
you then add to this well let's start by
asking the only people in the world who
have truly mastered the art of
controlling their diet while using
cardio to get them into incredible shape
professional bodybuilders first I spoke
to Alberto Nunez an extremely
knowledgeable coach and lifetime drug
free Pro bodybuilder who's known for
getting into insane levels of leanness I
didn't use cardio at all really I just
I'd rather died a little bit longer and
rather eat less and have to go perform
some other sort of exercise especially
exercise that I don't necessarily enjoy
but this last prep was it was nice it
was nice to actually do some cardio and
so I'm like oh I get to eat a little bit
more because I am I'm doing this this
cardio I also feel that it helped with
just some of the recovery aspects
because like even though I know better
like I'm going to just after training
just being garbage and just like laying
around I also spoke with Lee a natural
bodybuilder just a few weeks out from
his show I honestly think that we could
probably get through this in high prep
without cardio the other alternative was
again to not do cardio but then decrease
calories further but you know like the
lower the calorie deficit the less good
essentially you're gonna feel so it
turns out that by using either a longer
or more aggressive diet these guys
didn't really need cardio to get into
crazy shape but including it had its
benefits now what also surprised me was
the importance they placed on their
daily step count and how they use it as
part of their overall cardio plant our
bodies are fantastic at surviving and
they will figure out ways to slow down
the rate of loss I first started note
and this was like with my check-ins with
my athlete as they were getting leaner
their room just started to get Messier
like you could see like legit the fact
that they weren't doing much other than
like going to work going to the gym and
then just like and couching it up a lot
of our actual modifications are going to
come through diet cardio and the steps
are just kind of there in place to make
sure that you don't slop around I'm the
type of medicine who would either be at
home playing games or be at the gym I
was doing about like hardly any steps at
all so in like 2 000 steps per day we
were just like I need to move around
more and that way we can keep your food
as high as possible so we initially
started with 10 000 steps per day we
lost about roughly about 30 pounds until
we started introducing cardio but now I
wanted to find out on top of their daily
steps how much actual cardio is required
to get to very low levels of body fat
the smaller the athlete the more cardio
we will have to do and it helps so they
can so they can eat a little bit more
which is obviously going to help with
the mental component to some extent and
then also with women's they're smaller
systems they tend to clear up a lot of
uh the fatigue that cardio might add to
the situation I'm just like wow we're
doing like an hour each day six days a
week
and you're still progressing with your
training
like bad blows my mind Alberto also
emphasized how it depends on your
lifestyle I've had people do nothing
nothing and usually this has to do with
the occupation I mean if they don't move
they just get fired servers personal
trainers labor-intensive jobs things
like that but for most of his clients
here's what he recommends 7 000 steps on
average like just sit there like is
there a baseline you have that set I'd
say most people uh on top of that to get
to their goal like like we're talking
about like you know like pretty freaking
neat so roughly around like closing in
on like 10 11 12 body fat for men could
have like 10 percent to that or for
women those are going to require like
four or five days of cardio a week
ranging anywhere between 30 to 45
minutes there's almost
no exception I feel even with the steps
this scene to line up with Lee's
protocol as well on top of ten thousand
steps a day and lifting weights four
times a week he's also doing 30 minutes
of cardio five times a week but remember
this isn't just to get six-pack abs lean
we're talking shredded and they also
don't go from zero cardio to five times
a week right away they build up to it
over time and only when they need it
whenever fat loss are stalled and
they're not making progress that's
typically when they decide whether or
not they should add more cardio probably
not a bad idea to ask them okay what
would be the least invasive thing to you
like logically for the rest of your life
so I might consider cardio or I might
just consider cutting calories uh but
yeah like also like appetite maybe my
appetite's been like
in checks I'm like all right you know
what just slash those calories because
that's gonna be the most passive one at
around six weeks out at this point I was
pretty hungry so rather than decreasing
calories further to increase weight loss
we would decided to well let's increase
cardio so we burn more calories
essentially now as for the type of
cardio they use I found a common theme
between both of them if you are going to
use cardio uh things with minimal impact
things that are just a like a Perpetual
concentric like an elliptical or a bike
so we started doing cardio on the
elliptical machine and that's just to
kind of reduce as much fatigue as we can
especially since we're still trying to
maintain strength or even try to
progress inside of training now the
reason it plays such an importance on
their weight training isn't just because
they want to look as jacked as possible
as you diet your body will need to burn
off something for energy it can choose
from either muscle fat or a combination
of both so although lifting weights
doesn't burn as many calories as cardio
does it does give your body a strong
reason to hang on to the muscle you've
got and to burn off your fat for energy
instead this is probably why in the
meta-analysis I showed earlier you may
have noticed that combining diet with
resistance training was one of the most
effective fat loss methods performing
even better than combining diet with
just cardio so think of the Holy Trinity
of fat loss as a combination of diet
lifting weights with cardio on top of
that to speed things up now as for how
much cardio per week you should aim for
what I'd recommend is just start with
Alberto's recommendation of walking
seven thousand steps a day as a baseline
in combination with your diet and weight
training this alone should already be
enough for you to start losing fat once
you're consistent with that you can add
in some cardio sessions to get your
heart going and just to speed up the
process two to three 20-minute cardio
sessions per week should be a good start
and although Lee and Alberto recommended
cycling or the elliptical you have
plenty of other options I personally
love variety so some days I'll do in
Cloud walk-in some days I'll do cycling
and sometimes I'll go swimming the key
is to choose things you actually enjoy
and could recover well from now from
here once your body adapts and you reach
a stall in your progress you can choose
to either eat a little bit less or add a
little bit more cardio or increase your
steps to continue losing fat and you
basically repeat this process for as
long as it takes you to reach your
desired level of body fat now we did see
on average how much cardio Alberto's
clients do towards the tail end of their
diet but remember they're getting very
lean so please don't just follow that
blindly the amount of cardio you'll end
up needing will happily depend on your
goal your body and your lifestyle so you
have your cardio plan but I do have a
word of caution the last thing you want
to do is start doing a bunch of cardio
during your diet and then stop cold
turkey as soon as it's over that's the
biggest mistake people make and it's
actually when cardio becomes most
important here to explain this is
well-known Fitness scientists and
natural bodybuilder Dr Eric Helms so
after a weight loss phase most people
unfortunately are going to regain at
least a proportion of the weight that
they lost however what most people do
which is a mistake is they stop doing
the exercise they were doing as part of
the cutting phase you don't have to
maintain all of the cardio you're doing
while cutting but keeping a certain
amount of activity going can prevent
some of that weight regained from
happening Eric explained it seems to
help regulate your hunger and while also
slightly increase the number of daily
calories you burn there's a great
systematic review that was recently
published in 2019 and they found that
doing just 150 minutes or more per week
of activity generally which of course
could be cardio but if you're lifting
weights that counts as well is
sufficient to prevent weight regain if
you're already getting weight lifting in
that amount then we need to look at okay
well what's the maximum benefit I can
get here and some of the meta-analyzes
it looks specifically at Cardio they
seem to show that there are some
benefits that are probably maximized
around getting seven to nine thousand
steps per day this is why for long-term
success it's so important to choose
activities you can actually stick to
whether it's watching a movie on the
treadmill playing a sport or just going
for walks to start out find something
you can do regularly to get you moving
remember cardio isn't just something you
should do during a diet and you
shouldn't do it just for the fat loss
benefits do it for your overall health
and well-being and for a science-based
program that shows you week by week
exactly what to eat and what workouts to
do to get you into the best shape of
your life just head over to
builtwithsize.com and take our quiz to
find what program is best for you and
your body highly recommend giving this
video watch next for a super easy to
make budget-friendly meal plan for fat
loss or give this video watch next for a
step-by-step walk-in plan for fat loss
so you can start doing today thanks so
much for watching and I'll see you next
time
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