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Muscle-Building Workout and Diet


What’s going on, guys? Sean Nalewanyj, www.SeanNal.com and in today’s
video here I’m going to be going over nine common cardio mistakes that I see being made
by people in the gym all the time and how to avoid them so that you can get the overall
physical and mental benefits that cardio has to offer as efficiently as possible and without
negatively impacting your muscle gains or your strength gains. So let’s just jump right into it. Cardio mistake number one is really simple
and that is not doing any cardio at all. Either because you just don’t feel like
it or because you think that doing cardio is automatically going to waste away your
muscle gains and decrease your lifting strength. It is true that cardio technically isn’t
a must in order to lose fat and to stay lean because you can technically just do that through
proper dieting alone if you really want to, but if you live a relatively sedentary lifestyle
outside of the gym then I’d still recommend including some cardio throughout your week
as part of a well rounded training program. Just for the overall physical and mental health
benefits that it will give you. Sitting for long periods during the week and
then just doing a few hypertrophy style workouts with moderate rep ranges and longer rest periods
between sets is not enough in my opinion. Our body’s evolve to move and to constantly
be on the go and regular cardio has a wide variety of benefits like improving cognitive
function, boosting levels [Indiscernible], mood enhancing neurotransmitter like serotonin
and norepinephrine, reducing the risk of certain diseases and obviously improving your cardiovascular
conditioning as well. And then on top of that it does have some
direct bodybuilding benefits too. Low intensity cardio can help to improve recovery
in between workouts by enhancing blood flow and removing waste products. Cardio can increase insulin sensitivity for
better nutrition partitioning. It can improve sleep quality which also going
to improve recovery and performance. So again, if you are mostly inactive outside
weight training then I think it’s a mistake to not be doing any cardio at all. Two to three sessions per week is a good guideline
for most lifters. Cardio mistake number two is on the opposite
end of the spectrum which is over emphasizing and doing too much of it. Regular cardio is good addition to most fitness
programs but remember that it works on bell curve to where doing some cardio is good but
if you were doing too much can eventually starts to become counterproductive. Excessive amounts of cardio can interfere
with recovery in between workouts especially if it’s a higher intensity form because
it’s just another stress that you’re adding to your body not just in terms of creating
muscle damage but also in terms of stressing your CNS in your joints. And not only is that going to negatively impact
your recovery but it can also negatively impact your performance on upcoming workouts as well. So some cardio is good but there’s just
no need to be running on the treadmill five or more days per week unless you’re specifically
training for endurance because that’s likely going to start having negative effects and
it’s just not necessary in terms of fat loss anyway. Cardio doesn’t actually burn that many calories
so it’s best to just treat it as supplemental part of your plan with the majority of your
calorie deficit being created through your diet. So again, just view cardio as one extra fat
burning tool and about two to three sessions per week is a good starting point, and only
increase it later on if you are deeper into a cut and you’re trying to get very lean
and when you’re at the point where you don’t want to decrease your calorie intake any further. Cardio mistake number three is forcing yourself
to do types of cardio that you hate. Keep in mind that any form of exercise that
is reasonably challenging and that gets your heart rate up and your breathing up and sustains
it over a prolong period, that’s ultimately going to burn calories and improve your cardio
vascular conditioning and give you the benefits of cardio that you’re after. So there’s a huge variety of different you
can do to achieve that and there’s no need to stick with only one type of cardio if you
really don’t enjoy doing it. So if you hate the treadmill then don’t
run on the treadmill. If you can’t stand the stationary bike then
don’t ride the stationary bike. Find the piece of gym equipment that you think
is more enjoyable or rotate through multiple machines for variety, which is what I do,
or try something else. You could jump rope, hit a heavy bag, take
a fitness class or you could just forget about traditional gym cardio altogether and do something
else. You could play sports. You could do martial arts outdoor activities. Fast paced yoga. There’s really no end to the number of different
things that you could use for cardio. If you can find something that you enjoy or
that you can at least tolerate then you’ll be able to get all the benefits that cardio
has to offer and your chance of actually sticking to your program long term will hugely increase. Not to mention that you might actually, genuinely
have fun doing it or even learning new skill while you’re at it. Cardio mistake number four is performing excessive
cardio on top of an already active lifestyle. So this ties in with the last two mistakes. Again, anything that is physically strenuous
and that gets your heart rate up and your breathing up is ultimately a form of cardio. So if you already live a fairly active lifestyle
outside of weight training like playing sports or riding your bike or doing a lot of fast
paced walking or working a physically demanding job, you don’t need to then go and dump
a bunch of extra gym cardio on top of that because it’s probably aren’t necessary
and it can also become counterproductive for the reasons that I gave before. There’s nothing particularly special about
traditional gym cardio. It does have the one added benefit of letting
you really track what you’re doing in terms of the speed and the resistance levels with
greater accuracy, so that is one upside. But again, cardio is ultimately just a supplemental
tool to burn a few extra calories and to improve your conditioning. So depending on how active you are outside
of the gym, you can either cut back on the amount of regular cardio that you do or you
could even eliminate it altogether. Cardio mistake number five is performing cardio
pre workout. Now, if we’re just talking about something
light and easy like riding your bike to the gym or just doing a brief slower paced cardio
workout as a warm up then that’s probably fine. But if your goal is to optimized your body
composition by gaining muscle and gaining strength as effectively as possible then weight
training should always be give in your primary focus and be treated as the number one priority
with cardio being treated as supplemental. When it comes to maximizing muscle growth
and strength gains then number one factor is progressive overload. So training with a high level of intensity,
to trigger that hypertrophy response and increasing the amount of weight that you’re lifting
overtime. So you always want to enter your weight training
workout with full physical strength and full mental focus in place rather than pre fatigue-ing
yourself by performing cardio pre workout. Especially if the type of cardio you’re
doing is going to be using the actual muscle groups that you’ll be training during your
workout. And especially as well if it is a higher intensity
form. In an ideal world you would separate your
weight training and cardio on two different days or at least spaced them apart if you’re
going to be doing it on the same day. But if you do want to combine them into a
single session for the sake of efficiency, which I actually do myself right now as well,
then at least save your cardio for after your workout is over. Cardio mistake number six is over emphasizing
hit cardio. This is similar to the second mistake that
I outlined of just doing too much cardio in general, but hit cardio gets a special mention
here because of the fact that it’s a lot more stressful to your body as a whole in
comparison to lower intensity forms. High intensity interval based cardio is really
efficient because you can burn a higher number of calories in a much shorter of time but
it does taxed your body quite a bit more in terms of muscle damage, central nervous system
stress and joint stress as well depending on what type you’re doing. So if you already doing a full weight training
routine and hitting the gym three or four times a week, or more perhaps, there’s only
so much hit cardio you can do on top of that before it gets to an excessive level and becomes
counterproductive. So make sure to carefully moderate it and
I personally wouldn’t recommend any more than two hit sessions per week on top of your
training. And if you’re going to be doing more cardio
than that then mix in some lower intensity cardio for the other sessions. Cardio mistake number seven is on the opposite
end of the spectrum, and that is not performing your cardio intensely enough. So keep in mind that even if you are going
to be doing a lower intensity, longer duration form of cardio it still needs to be somewhat
challenging if you want to get any real benefit out of it. I’m sure most of my subscribers are aware
of this but every time I go into the gym, there’s usually at least one person there
riding stationary bike or an elliptical just at a total snail paced and texting on their
phone at the same time and really not working hard at all. And if your cardio pace is too slow then you
honestly just wasting your time. So if a ten represented a one hundred percent
all out effort then a low intensity cardio should still falls somewhere around a five
or a six. Your heart rate should still be up. You should be breathing more heavily and it
should still require some decent focus from you rather than just aimlessly going through
the motions. Cardio mistake number eight is using cardio
as an excuse to over eat. So a lot of people will do their cardio session,
work up a good sweat, feel really good after and then thinks that since they train hard
and burn some calories they can now just go ahead and eat a bunch of extra food without
any real issue. Keep in mind that a typical cardio session
doesn’t actually burn a huge number of calories and since it’s also stimulates your appetite
it’s really easy to just replace the calories you burn by overeating in the hours after,
and in which case your cardio won’t have any real fat burning benefit at all or in
more extreme cases it can even cause you to gain weight. For example, let say you performed cardio
three days a week and you burned four hundred calories per session that would equal twelve
hundred calories burned per week. But if you then go ahead and the extra cardio
causes you to eat an extra two hundred calories per day on average, which is actually a very
small amount and very easy to do, then by the end of the week you would have burned
twelve hundred calories form you cardio sessions but you also would’ve consumed an extra
fourteen hundred calories for a nett gain of two hundred calories per week. Now, regardless of what anybody tells you
fatloss ultimately comes down to your overall calorie balance in the big picture, in other
words you need to maintain a calorie deficit by burning more calories than you consume. And so if you’re burning calories through
cardio but you aren’t tracking your diet and you’re just eating basically on instinct
to based purely on hunger, usually you’ll just end up replacing what you’ve burned
without even realizing it because your body wants to match its calorie intake to its calorie
expenditure. And that’s why you’ll see so many people
in the gym who perform huge amounts of cardio but their body’s never really changed. Cardio mistake number nine is thinking that
fast and cardio burns more fat. Now, there’s nothing technically wrong with
doing cardio fasted, I’d say that it isn’t a hundred percent ideal in terms of preserving
muscle mass during a cut but the difference is probably marginal either way, but just
keep in mind that fast and cardio doesn’t have any special fat burning benefits and
there’s no need to force yourself to do your cardio fasted if you preferred to have
a small pre cardio meal first. Fatloss ultimately comes down to your total
calorie intake versus your total calorie expenditure in the overall picture as a whole and there’s
no good evidence that fasted cardio burns a higher percentage of bodyfat anyway. Fasted cardio does increase lipolysis, which
is the amount of fat that gets broken down but it doesn’t increase fat oxidation, which
is the actual amount of bodyfat that gets burn. So in other words, fast and cardio causes
your body to break down more fat than it can actually use for energy. And when it comes to fatloss the limiting
factor is fat oxidation and not lipolysis. And in the end the fatty acids that aren’t
used for fuel just end up getting restored as a bodyfat. And on top if this, getting in some protein
and some carbs within a few hours of your cardio session actually has certain potential
benefits because it will probably improve your actual training performance and will
help to the chances of muscle loss as well. So if you really enjoy performing cardio in
fasted state and you feel better that way then all in all I’d say that that’s probably
fine. But if you’d prefer to eat first then don’t
force yourself to do your cardio fasted with the false idea that it’s going to improve
fatloss because that’s likely not going to benefit you in comparison to having a meal
first. So, those are the nine cardio mistakes. I hoped you guys found this helpful. If you do want to grab a complete program
that lays out a good balance between both weight training and cardio and shows you how
to perform them as effectively as possible to build muscle and lose fat at your maximum
potential, then you can check out my complete Body Transformation Blueprints over at www.BodyTransformationTruth.com
or by clicking the little icon at the top of the screen here. The link is also in the description box. If you found these tips helpful then make
sure to share the video, hit the like button, leave a comment and subscribe. You can also follow me on social media here
if you aren’t already. The official blog is over at www.SeanNal.com. Thanks for watching, guys. I’ll see you in the next video.

85 thoughts on “9 Common Cardio Mistakes To Avoid

  1. Currently on prep and doing 5 sessions a week but definitely keeping at least 2 sessions a week in there once off season comes around!

  2. Thanks SeanπŸ‘
    Think I heard you say before that if doing cardio and resistance on same day then leave at least 9hrs in between for CNS to reset?
    All the best πŸ™‚

  3. Always keeping it real brother! Also nice hair gains! Suits you much better instead of the buzzed ball look imo πŸ˜€

  4. Does fasted cardio cause muscle loss? I lost weight fast with fasted cardio but looked flat after doing it for a few months so now I've started weight training.

  5. Sean, what if you love the cardio you do and it is apart of your nothing but a passion? For instance, I love Boxing and I love Skateboarding. I've been skating forever now, since i was like 11. Though, I don't wanna have to do less of those passions just so i could recover and put me into a surplus when i wanna bulk. I'm not willing to drop those hobbies just to build muscle, especially since I do both so damn often. Is it possible to still make gains when I'm not willing to stop doing what I love?

  6. So is EPOC a myth? I mean we burn only 7% of HIIT calories after this. So how we can burn fat over 24 hours after workout as they say?

  7. Great video Sean. I really enjoyed the quiz you put on your website as well. Obviously it is easy for a well-informed-sean-nal-fan, but still nice.

  8. I do a 3-1workout that's all I always done and on my day off I will include 25 minutes cardio. but sometimes because of work I will do cardio on my training day. I find that when I do 10-15 minutes on my training day I ll get more focused on my workouts.
    keep videos coming they very good and interesting.

  9. What about three walks a week (40 min, 30 min and 20 minute) and one day of HIIT (15-20 minutes) ? Is this overkill? I'm eating at a calorie surplus at the moment.

  10. Hey Sean, do ectomorphs have to do cardio? Have been following you for quite some time now. Your vids are great! πŸ‘

  11. You missed a key point about apetite aand calorie loss after cardio. You could eat more but just make sure to eat lower calorie foods so have spinash and broccoli or fruit as a side dish instead of higher calorie options.

  12. Hey Sean, Could you make a video about dieting and building muscle while doing graveyard/nightshifts without a set roster?

  13. Sean what about jogging for 3 miles after weight training ?? I've been seeing good results while on my cut. I only do this twice weekly.

  14. can you talk about the controversy of milk is it good for bodybuilding or not i couldn't find a good answer

  15. Sean, do you think 60 miles of high intensity biking per week on the stationary bike is excessive?

  16. Great vid as usual, Sean. One question: I usually walk my dog for about 20/40 minutes after a bodybuilding workout. Am I doing it right? Thanks

  17. I personally always do 5 days of cardio, 20-30 minutes of jogging, on top of my weightlifting. I like being rounded, I don't care about having the strongest deadlift in the gym, I'd rather have cardio vascular endurance. If you eat enough (and don't too much cardio) you won't lose any gains, just look at scooby1961.

  18. Did muyai Thai and boxing 3 classes per day for 6 days. Went to the gym as well lifting heavy and ate about 4000 calories or more not tracking them I still lost 30 lbs.

  19. If I'm in a lean bulk, is it okay to do high intensity cardio such as playing soccer, tennis, or basketball for around two hours, 1-3 times per week?

  20. You say "AA" every couple of seconds, that annoys me more than it should πŸ˜€ Great information and advice, thank you for it.

  21. Sean, How does sauna time fit into the strength training (3x/wk) and rowing (3x/wk)? Benefits or cautions of sauna? Trying to search for a video, if you've done one?

  22. Sean, I'm older than most people posting here (51), and I've found, with menopause, that restricting calories doesn't seem as effective for weight loss as in the decades prior. Doesn't the body just go into metabolic down regulation mode when it detects decreased input? In particular, with fat being a source for estrogen, it seems we menopausal women struggle with this issue a lot! I'm very active and have weight and cardio trained for decades. I've found losing fat/maintaining muscle has become more difficult during this menopausal transition. Any suggestions? Thanks, and I love your videos and recommendations!

  23. Sean – I'm seriously thankful I found you! Forget what someone is complaining about with summarizing. I appreciate how you explain everything thoroughly.

  24. I love you! You hit it on the nail yeah for once again. I started following you just because not really understanding the type of channel that I have in Barton by following you. This cardio craves that everybody is on the treadmill at the gym drives me crazy. So thank you again for making cardio necessary but not a necessity for burning fat. I love weight training everyone should do weight training you’ve given me a better understanding on how much weight training I should do and the weight bearing part of it. So thank you again please keep these videos coming. It is just simple information that people need to hear.οΏΌ

  25. Great video, very informative. I always wondered if I needed to do cardio since I have a physical job. I'm a city letter carrier and I walk 11-12 miles a day. Average about 30k steps daily. I'm trying to cut for the summer and have been doing cardio 3-4 times a week for about 20-30 minutes. Is that too much? (Weight train 5 days a week)

    Thank you for the valuable knowledge you share with us πŸ‘πŸ’ͺπŸ‡΅πŸ‡ΉπŸ‡ΊπŸ‡Έ

  26. What I do is jump rope or even take a fast run between my exercises when doing weights or bodyweight to keep the heart rate up. I also have a separate day for boxing and yes, the heavy bag is an excellent HIIT tool. I have my own home garage gym so I can mix things up like this as opposed to a commercial gym. Yes, it's easy to overdo it..Great video…

  27. This all depends on the individual… I do 20 min cardio daily… And do heavy weight training and gainz galore.

  28. This video helped me realize why my strength gains are at a stand still. to much cardio and before weight training which is compromising my strength gains thanks Sean your the man

  29. There's such a thing as skinny fat but there's also such a thing as bulky fat I find weights should supplement cardio not the other way around liis cardio 3-4 times a week I lose muscle but also lost fat and look better if I just mostly did weights, less cardio and dieting.

  30. Calories in and out not exactly accurate certain people (endomorphs) can be in a calorie deficit but their carb intake regardless of a calories deficit will still gain fat

  31. Thank you! You addressed key facts that no one else does, even personal trainers. HIIT, particularly high impact/plyo MUST be limited or it will result in injury (pain, recovery, and zero workouts, maybe even an injury that remains and reoccurs.) Also mentioning the caloric intake increase potential – as a dancer, I have had good discipline on calorie consumption, but when I started HIIT, I was hungrier than ever before – i wasnt really overeating big picture, but eating more than usual – which led to an unhealthy cycle of "needing" more HIIT to compensate. It was a mental game that had serious physical consequences. So although I am an entirely different body type and athlete than your audience may ordinarily be, I am so thrilled that you speak factually and from experience, with no bs. Never stop

  32. I think from my experience, playing amateurs Australian football 3 times a week in the on-season is a lot of high intensity conditioning, so I train legs in the gym once a week during this period. For those out there doing an intense sport 3 days a week, don't try doing leg work at the gym twice a week, as you'll likely burn out and it won't be enjoyable. Stick to once per week during the on-season and then during the off season you can hit the legs multiple times a week. Just my opinion, from my experience

  33. Thank you so much man mistake number 4 really helped I ride my bike to the gym and do sprints in the morning and I feel like crap when I get home love the videos keep it up man

  34. I can't believe that you have 160k subs. You deserve millions..I mean..you're 1 in a 1,00,000. Not many fitness YouTubers are near as good as you

  35. I get cardio just lifting weight ,my arms and leg are just skin a mussel my tarsal is the problem still some what fat

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