FAT LOSS 101: Cardio vs Resistance Training For Maximum Weightloss

[ChoYungTea]

Some good points raised here. Would like to hear your views on the type and duration of resistance training

[FamilyGuyBlast]

I found this weight expert talking on tv, you check it out if interested /watch?v=9QpzdK7wdYY thumbs up, that others could see it too :)

[TomSleeUK]

What about doing both? cardio after weight training? also, I keep reading that cario workouts keep the heartrate up long after the cardio, and so your still burning fat long after the cardio.

[adityajuneja7]

strength training is not just "lifting weights" it is doing at your 95% effort and lifting only 1-3 times then forget about it what he is on about is direct muscular work

this huy is an idiot

[adityajuneja7]

HIIT cardio such as 100m sprint boosts hgh, testosterone, cortisol, dhea

[gregory49]

Love you Paul! Can't wait to start with Scientific core conditioning in the new year!

[blackite45]

Oh hai! Have you tried intellectus 424 diet (do a google search)? Ive heard some extraordinary things about it and my sister lost a ton of weight with it.

[MissLadyboy007]

I agree with the points raised in the video. However, I do enjoy swimming and I have been thinking about taking up mountain biking.

[Respectloyalty1]

Christian Bale?! no!?

[MrCazalberto]

Nonsense... I run 10k 4x a week and I have lost 1kg a week... my resting pulse have droped to 62bpm... my legs are like stones, and I do core training Mr,in opposite gym just makes me hungry.

[maxtrain2010]

@MrCazalberto You missed the point. He is saying excessive cardio is detrimental. 10K , 4x /Week is not exessive hence your good results. You must ask yourself how long it takes you to run the 10Ks and compare that to what he is saying about marathon runners. Those who are doing a great deal more than "1ok 4 x a week". Please don't be so quick to shout nonsense. This presenter is highly educated and only out there to help others.

[MrCazalberto]

@maxtrain2010

Too geentle... caliing runner "skinny" and all the "I don't know about you"... but I think that 2 hours of running in trails are more interesting than 2h pouring into the gym. Let me do you a question, were Crossfit stands? Cardio or strenght? To me thats the point, balance.

[maxtrain2010]

@MrCazalberto Totally agree, its about balance. I believe he is talking about excessive amounts and not having the right balance.

[Artwass]

this clip is false, cardio increase the good hormones like testosteron GH and others, for max effect do cardio as first thing u awake the morning like 30 mins , do it with ups and downs in the temp , like the first 5 mins do it to worm up and then increase , at 15 min low again for sort time and increase again to the end. Do it 3 times at week no more.

[CivitasUltraAporia]

It is also a blatant myth that resistance training burns a significant amount of extra calories after you are done. The amount is irrelevant. The repair process does not require much energy at all.

Resistance training will NEVER come close to matching cardio in terms of energy usage.

Now, is resistance training important? Hell yes, every human on the planet that is able should be doing it, but not for these reasons

This is a poorly researched presentation.

[CivitasUltraAporia]

Demonizing the cortisol secreted in response to cardio training is silly. Cortisol is a VERY important and beneficial hormone. It only becomes an issue when it is chronically elevated, cardio training does not do this by any stretch.

Stress freaks who don't get enough sleep and hate their life and work too many hours have chronically elevated cortisol levels due to their constant heightened stress levels.

Show me a fat endurance athlete

[Artwass]

@CivitasUltraAporia u are right , if the ppl do too much cardio like 2 hr then cortisol increase ,for cardio tren like 30-60 min there is no problem about the cortisol.

[abujameel2010]

i agree with you 100% when i was young i had ana amaing body becuase i did allot of resistance training alomng with my soccer, (english uk soccer), and sprinting, however, my question is what about lung capacity, you see lung capacity decreases when you do resistannt training using wieghst, etc... so how does one increase resistance training.

[biggab204]

can i do spring intervals instead of jogging on the treadmill or u recommend minimal running at all??

[biggab204]

can i run instead of jogging on the treadmill

[cypts1]

Okay lets say that I want to increase my lung and heart capacity, what do I do?

I think, he should just point out that going to the gym and focusing ONLY on cardio training isnt gone help especially testosterone, HGH, thyroid hormones, etc. But someone seeing this video gets the impression that cardio is BAD! And if that is what he was implying, then I disagree

[2patero]

Man people still caught up by how much they weigh! Sure if you require relative strength for a chosen sport it might be relevant, but otherwise wellbeing, bodyshape, function, energy should be higher up on the priority list! So outdated this way of thinking, weight is no more than a measurement of total bodymass, but it doesn't distinguish between the make up of the bodymass i.e. fat, muscle, bone,fluid etc. As for scientific evidence or proof, go look around the Mall!!!

[Peekingduck]

I don't find cardio boring.

Love that runner's high... endorphins feel great

[Peekingduck]

Thinking there is enough research made about cardio saying it works fine as a fat burner providing you stay in the right heart rate zone etc. that I'm not entirely convinced by your statements. You're not really showing any research or sources which makes me a bit sceptic.

Don't agree with your generalization about marathon runners much. It's too much of a generalization and out of context. Most sprinters are done with running at 30-35. Many go on to marathons...

Generalization isn't credible

[theUSER101]

@Peekingduck This is very basic stuff. Cardiovascular training is completely nonsensical unless training for a particular sport that requires a long term energy system. Its common sense! Do you want to look like a sprinter or a marathon runner? Look at the wild....Cheetahs, Lions, Hyenas you name it. All of these animals are extremely muscular. We are the only animal that seems to want to jog. No other animal jogs. They sprint as fast as they can or walk. They never jog miles. It makes no sense.

[Peekingduck]

@theUSER101

Am I to understand that cardio equals jogging in your research ?

Maybe that is where we miss eachother on this. Fair enough if that's the case.

Some research points at man not out running his 'dinner' but wearing it out

due to his superior ability to breathe while running. Most animals being

much faster but getting winded quickly, this was an effective way to hunt

Personally I think cardio and weights go together.

it's not black or white issue

Love Paul's and your clips BTW TX

[RolsonCastin]

Cardio [30 Min]>Rest [10 Min]> Strength Train Different Parts of your body each day,

[MrScrewy]

Thank you for this really interesting and informativ video

[chrispollock]

good points, but strength training doesn't burn fat on its own. rather, it's the added muscle that comes from strength training that burns calories. but to burn alot of calories, you need to the get the heart rate up. i think he should have mentioned HIIT

[LadyWarrioress]

I joined a gym 3 months ago.I do not expect my weight to suddenly dissappear but I expected more result by now.Let me explain.I started out doing a ton of cardio.Then I read in a book that was given to me as a gift for signing up at the gym.It said that resistance/strength training is way more effective method of fatloss just how you explain here.I weigh more now than I did when I started out 3 months ago yet my cothes fit the same and in some cases are too loose on me.How long till I loose lbs?

[theUSER101]

@LadyWarrioress You need to do high intensity exercises. Maybe a circuit. Do some sprints, suicides ext for cardio and then continue weight lifting. Both are anaerobic. I personally don't see a reason to ever do sole aerobic exercises like jogging. It makes no evolutionary sense so to speak.

[RyzER617]

WOW! I had no idea--

Saved and faved!

[cacae]

Done, and done. Excellent video.

[1arkenton]

All exercises, doesn't matter if it's aerobic(cardio) or anaerobic(strength training) raises cortisol. It's a natural occurance when the body is under stress. But what you don't want is for it to get out of hand. In order to keep cortisol levels in check, you must; 1. Don't overtrain (too many reps or too long a cardio session) and 2. Post nutrition. You must put back what you use, which is a combination of protien and carbs.

[stirfrycomedy]

How would you consider isometric workouts - cardio? Strength? Or both?

[mightymike44]

wonderful

[JuanchoMiami59]

I'm a personal trainer and I was explaining this to a client today, but Sam explained it superbly. Great Job, seriously...

[NorthCentralMass]

cardio is good when it consists of about 10 40 yard dashes with a little jogging in between. This takes only minutes.

[SuuuperSnake]

does strength training help out your metabolism ?

[jreily88]

yes.

[andrej1449]

I do both if them , you may burn fat after strenght training during rest in the time while your muscle is recovering but you lose anway less fat than in a intense hour of cardio a good example is cycling or midlle fat running

[BoiizNoize]

he may be terriffic and talented bookskamaki but he does have a dirty whorish mouth.

Strength training and high intensity cardio are essential for cutting weight, muscle tone and general feel good factor.

[aleterra]

I am not very sure about this, if you check Mayo Clinic webpage they recommend 30 mins of cardio every day for a healthy life...

[888zzz]

Distinguish between high and low intensity cardio. High intensity cardio develops both low and high intensity cardio. Low intensity cardio develops only low intensity cardio. High intensity cardio burns fat for hours after the workout. To say that high intensity cardio is detrimental is to say that highly intense sports like wrestling, mma and bicycle racing are unhealthy. Training for these sports requires intense cardio exercising. Also, strength training can be cardio intense.

[bookskamaki]

great video. this guy is terrific. very talented. i like him very m uch.

[enchlossen1]

i think both forms of exercise are good. think cardio is boring? try jogging or running somewhere nice, cardio is always boring in a gym. also, its hard to do a day long hike in elevation unless you have pretty good cardio and if you're not doing that your missing out on half the point of being in shape.

[PersonalTrainerUK]

I think that you need to look at what the goals are of the individual. Cardio does have good points, as stated above.

TOM

[ATLASEDGE]

Instead of the empirical bastardization of cardiovascular exercise and total bias towards strength training-it might be worth mentioning the complete truth and have it come from an objective source. In truth having both cardio and strength in our physiology is important. But it needs to be suggested of frequency, time, intensity all play significant roles in program design. I'm not refuting the benefits of strenght training, just extrapolate more if you're hell-bent on proving a point.

[jgalen0025]

he contradicts himself

[bethell26]

Can i still continues with HIIT on the treadmill with weight training if i keep the HIIT under 30 minutes?

[claudiocarvalho]

Sprinters do Strengh Training.

Marothonists dont.

Cardio is important

[mrdiko]

Joggers often claim they 'enjoy' jogging.  I'm willing to bet that every one of those joggers is far from enjoyment until they finish.

Great video.

[kkristen1]

this makes sense!

[robbty18]

Please provide supporting evidence that lifting weight LOWERS cortisol?

[dynamicwellness33]

growth hormone and testosterone which are produced during strength training share and inverse relationship with cortisol. So as testosterone and growth hormone increase cortisol will decrease. Any endocrinology text book should support this.

[robbty18]

Exercise of any kind produces a cortisol release. This is why it is recommended to workout in the morning so as not to disturb cortisol rhythm. The body doesn't differentiate the difference between running on a treadmill vs lifting weights. A stressor is a stressor. Be mindful that overtraining (with weights or cardio) is a concern because too much cortisol release results in pregnenalone steal, a high cortisol to DHEA ratio, and inevitable adrenal fatigue if not addressed.

Please advise.

[dynamicwellness33]

This is true, but the hormones that are produced from strength training/sprinting, are much more anabolic and metabolic enhancing than aerobic training of any kind.

Over training can occur in both arenas, and I personally see this is more prevalent in aerobic training, marathon runners are a good example of this

[robbty18]

The guy in the video says weight lifting lowers cortisol. I am wondering how he came to that conclusion because my studies tell me otherwise.

I understand that weight lifting and anaerobic based exercise will have a greater anabolic effect than aerobic based exercise. However, both scenarios foster a stress response and cortisol release. So how does cortisol decrease when lifting weights?

[dynamicwellness33]

Correct, and that is because anaerobic exercise produces more anabolic hormones, testosterone and human growth hormone, which lower cortisol.

[phonziee]

best video ever..but i think cardio is fun but tredmills are hell thats why i run outside

[Jenbug123]

great vid... he explains it very well!

[candlace]

I totally agree that strength endurance & weight training burns body fat much quicker & all the other benefits it brings. But I have to ask this; is step aerobics/aerobic dancing included in the cardio side in this vid as well? I'm woman who loves weight training but I also love to dance as well. Though I do the majority of my workouts weight training to lower my bodyfat & build muscle. Anyway, great vid. Please feel free to respond to my inqiry. Thanks in advance.

[yunta51]

I think what he means is you shouldn't do cardio for the sake of just doing it. If your body goes into a cardio response from exercise from time to time, that's fine and natural. But if you find yourself joining "cardio" classes or going for long runs in order to rev-up your heart beat, then over time this will take a toll on your overall health. In our evolution, the only times people would have extended cardio responses, would be in times of fear, famine and war, not good times for your body.

[candlace]

Interesting, I've never heard that said like that before, but now thinking about it I do noticed that many who engage in too much traditional cardio are not well toned & even those who are thin lack good muscle tone, I've notice this for years. I do love weight training a lot so I will definitely take note on what you say here. Thanks very much.

[heimatau69]

Thanks for sharing the information. I love it where it is to the point..short and quick...Mahalo and happy holidays

[AboveBeyond69]

Awesome video!!

[JFHEALTHYandFit]

Love how short and to the point this video is!

If only I could find a way to get all the people who continue to come into my gym day after day and do endless hours of cardio (and continue to look the exact same, month after month) to watch this video! haha

[PaulChekLive]

Hey Jeff, thanks. I saw Sam post this and thought it was a good clip to share. Check your youtube e-mail i sent you a PM

[715Roxburgh]

so you recommend 100% weights training with 0% cardio??

[PaulChekLive]

Sam is saying that if your goal is to lose weight then your quickest route is to use strength and strength endurance exercises and associated periodization schemes. Also you do get signififant "cardio" benefits from resistance training. Its not like your cardiovascular system is uneffected by gym training and you need to supplement cardio to stay healthy.

[CivitasUltraAporia]

@PaulChekLive No, you don't get a cardio effect from resistance training. Even circuit training causes minimal adaptations that normally happen with cardio training.

[MeridianAbstract]

Excellent video. This channel rules.

[PaulChekLive]

Nice! Thank You!