this is a basic truth...... i've been driven mad by this misconception too, arguing with people all the time........... here is how you know it's wrong..........IT GOES AGAINST COMMON SENSE
i go high intensity at about 2minutes...then walk a minute....then go back to minute minute...basically i walk a min no matter what but try and do the high intensity for the longest i can
this technique is no good for beginners who do not have proper form, strength or where it may be dangerous for them to go crasy high intensity. this is a great technique people with good conditioning.
Treadmills are soooo boring. If i need cardio and i need the stamina then i will just go outside at night, and run. The nights so beautiful with all the stars in the sky, and the moon, and how there is no one else, its not crowded or anything. Its peaceful at night :) which is why i love it!
Is there anything wrong with maintaining a high heart rate for longer than a minute or two? I like to use the elliptical at the gym to warm up on and do my cardio. I often keep my heart rate between 165 and 175 for 20-30 minutes straight. Will I still get the aterburn effect form doing this or is the intervals necessary for it.
I just fukin sprint on the treadmills for 8 mins straight and stop usually when sweat is burning my eyes. Than i look at people beside me that jog for an hour without breaking a swea and i give em a smile.
korvix come back when you actually know what your on about of course you need cardio and actually if you knew anything about fitness you would know that if you were training for the marines you would be outside because you would want your runs to be functional and not just sat on the treadmill so stop tryin to put others down and enjoy your heartattack because just because your not showing it on the outside if your not getting the exercise you need it will build uparound your organs trust
you know thats kinda felt like common sense... after burn... i know cuz i hall ass on the tred mill sloww down then houl ass some more then when im dun it feels like my body is kinda... you know after burning... guess its true tanks alot man :)
This makes perfect sense... The real magic happens after when you are relaxing or sleeping when your metabolism is elevated where fat burning, muscle building happens. So many people are wasting their workout routines and not getting good value for their efforts. Train smarter with a higher level of intensity in less time and be sensible with your diet then results will follow.
Actually I believe glycogen is the body's second source of energy. However if you eat a high protein low carb (not no carb) breakfast and drink water while working out instead of say powerade or energy drinks your body will burn the fat. Eat and drink sugars and too many carbs, though, and your body will burn the glucose first instead of the fat.
A low card diet is unhealthy and against the recommendations of the WHO, FDA, NHS and most other official diet concerned organisations. Excess protein can cause cancer and osteoporosis. Excess fat causes heart disease etc.
A high carb diet, natural and unrefined, from things like brown rice or sweet fruit is required to supply the body with enough energy to work out and burn the fat you're trying to loose.
@kronier I do not mean people should eat low carb diets; complex carbohydrates are an essential part of any diet. I simply meant that if you eat a high protein, low( not no) carb AND low fat BREAKFAST with minimum sugar before a workout, then your body will burn fat instead of any extra glucose you may have taken in. For instance, two eggs and a slice of whole grain toast with little or no butter and unsweetened tea, or preferably water would be, in my humble opinion, an ideal breakfast.
@Ami806 You cannot eat low fat, low protein unless you eat protein isolate, IE protein powder. Excess protein is proven to cause a whole host of illnesses as previously mentioned. Please research the macronutrient ratios of various foods on nutritiondata.self.com - I think you will find it fascinating.
As for eggs on toast - eggs are 70% fat, 30% protein. wholemeal toast is about 70% carbs, 20% protein, 10% fat.
i went to wikipedia to read a bit more about this and i found that you can get this EPOC effect, with heavy weight lifting routine, most high intensity anaerobic workout will result in an EPOC effect for a pic duration of 3hs. so, there is no need for this workout after a workout in the gym, if you have a treadmill at home, you could try using it 3hs or more ofter your gym workout.
Yelkaim: take what you said to its logical conclusion...and check out articles by Doug McGuff MD. You will love soaking up the info exposing the REAL cardio myth...Promise.
In no way was this too long or detailed, but if one wanted to condense it for the short attention spanned out there, the key message was at the end when he said "train hard". Way too many folks out there looking for the magic pill, or the quick and easy route. Another quality vid!
You sir, have made my subscribe list. Also, people seem to confuse weight loss with fat burning hence why women especially, as you aptly note, do cardio only. You lose more weight. But much of that is the lean muscle required to continue losing fat. You burn more fat with muscle ladies! However, you might not see a reduction in the scale for a while. Also, ladies with some muscle are quite attractive, so that's no excuse.
What about Muscle? If you are trying to retain muscle mass, and you are already eating little to no carbohydrates, intense cardio sessions will burn off mass. I have experienced this first hand.
I gree. When I was an athlete (jumper) it was all about high intensity sprints with walk back recovery. It rips you up no question, however if you look at bodybuilders ALL their cardio is low intensity. They specialise in fat loss more than anyone else and are masters at it. Most people who get fat and want to lose weight are also lazy so an hour of low intensity cardio doesn’t appeal. I actually do both and get results with high and low. Low cardio is great for meditation too!
I agree. When I was an athlete (jumper) it was all about high intensity sprints with walk back recovery. It rips you up no question, however if you look at bodybuilders ALL their cardio is low intensity. They specialise in fat loss more than anyone else and are masters at it. Most people who get fat and want to lose weight are also lazy so an hour of low intensity cardio doesn’t appeal. I actually do both and get results with high and low. Low cardio is great for meditation too!
You are actually wrong. The chart is right. The fat burn section is to efficiently burn as much fat without burning muscle and going into a catabolic state.
Ok here is a question (not sure if its been asked): If a person can handle high intensity for extended periods of time is it necessary to break it up with low intensity? I usually do high intensity resistance and incline for 40+ minutes. My heart rate usually peaks at 180 and stays on average in the high 160's to 170 for most of the run. Is there any benefit to breaking up the workout with to low intensity?
@bulgaboi cuz if i cant go during the day..i dont want to go running at night...dont feel like getting stuffed into a truck then getting chopped into lots of peaces and later being used as fish bait!
I do 10 mins on my elliptical trainer, 30 seconds fast, 30 seconds slower. I know it must be working me harder because i can't do it for very long. But, i don't think it's a myth that long slow cardio burns fat, i used to do it that way before and it worked, it's just that it takes up a lot more of your time. I don't like how some trainers say it doesn't work at all, because it does. HIIT is just a quicker way to lose fat. If your goal isn't quick fat loss and you enjoy long cardio, go ahead.
Respond to this video... just wondering would i burn more fat if i run like an extra 20 seconds and jog for only 20 seconds (PLEASE WRITE BACK!!!) thanks :D
Is that workout program Insanity good interval training. I also am 16 year old male who plays volleyball for my highschool, and I found that's when I lost my most weight, cause I was doing moderate to vigerius cardio excersize for 3 hours a day, at practice
@wubs23 If they are really obese and in bad shape, doing that would probably the most effective thing to lose weight. But if they are only slightly overweight and otherwise normal health, they should rather do interval or other high-intensity stuff that raises the heart rate for at least 15-20 minutes, but not more than an hour. Rule of thumb is that it has to feel like a workout. If you are not exhausted, you are doing it wrong.
How much muslce weight can a 40 year old mesomorph gain? It seems that a pound of muslce burns 10 calories in a day so I suppose I would have to gain 20 whole pounds to really make that a huge peice to the puzzle. To maintain even 10 pounds the rest of one's life to just burn 100 calories extra a day seems rough. What are your thoughts?
Thankyou for sharing! I'm a mother of 3 small kids and I need to get the most out of my workout at the gym. I'm starting interval training this next week! I'm excited to get rid of these last 10 lbs of baby fat. Your videos are great!
@wubs23 Thanks, I have actually started working out with weights since this post (10 months ago). I've completed P90X, and now currently do tons of pull ups, dumbell exercises, free weights etc...it's the cardio that I stuggle with. Don't want ot do it now that I enjoy working out with weights so much, but variety sure is important. I've also changed my diet and cut out ALL processed food. VERY hard at first, but I feel amazing!!!!! Thanks for your reply!
if you struggle with cardio, try to keep the weights the same (dont increase anymore) but increase reps more and more.. youll keep your strenght (even improve slightly) and get muscle endurance.
i've been looking for a way to shed the extra blubber i carry around my torso.thanks to weight training everything else is pretty lean but i struggle with the torso.i'm definately gonna incorporate interval training.your vids are brilliant,very informative and to the point.i subscribed and hope to see lots more of these great vids.thanks.
Hi there! Using HIIT combined with weight training I had very good results. So listen to the guy! In my case 20 sec was too short. ( I spent too much time pushing the buttons,... hahaha) So I went for 1min. intens, some sec. for adjusting and 1min. low intens. Find out what is working best for you! But most important: Don't quit! You can do it!
A greater Intensity does burn an overall greater amount of calories. However, its more taxing on the body.. leading to more DOMS/muscle soreness etc.. Which would curb workout frequency for beginners . Good point for people already in moderate shape though.
This works great and gives you great post workout results. There have been instances where I'll sweat and be HOT the whole day after HIIT and this is hours after I'm done, I dunno if it's true or not but suposudly this type of training keeps your metabolic rate raised for about 24-48 hrs! Whereas standard "fat burning, long distance training" is only efective for that 60 min + run.
I can testify that interval training does work. I've owned a treadmill for a little over a year now and I run at 6MPH for 1 minute and walk at 3MPH for a minute for 2 miles which takes me 30 roughly 30 minutes. If you eat right and get proper sleep interval training is VERY effective.
Um, running doesn't burn fat, but glucogen. While running your body can't burn fat fast enough to supply the energy needed, so it uses its glycogen stores. Walking actually burns more fat.
@minusone7 Of course running in the long term will burn more fat, given you don't replace the glycogen stores that you've depleted. Most people including myself will probably fill more hungry after running 10 miles then if I walked 10 miles. If you can keep yourself from eating, then yes your body will turn to fat for energy, however, if you start consuming sugars and carbs after running then you body will turn to those first before the fat.
You can do a much better work out using a 10 minute kettlebell circuit. If you think you are going to get lean on a running machine you are going to be very dissapointed!
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this guy is a noob. he is supposed to be some registered certified personal trainer? "fat is major fuel source."? ha! actually sugar and carbs are used first, then protein, and fat is last. that's why it's so hard to lose it. noob. don't listen to this geek. look how skinny he is.
i perfectly understand what he is saying, and i dont think he is a noob, like you say first you use the sugar of your muscles, then the one left on the liver, and finally the fat, but when the intensity of the workout increases and you can even talk (anaerobic) your major fuel source are sugars not fat, and when is aerobic you use fat, by the way theres no especific activity that only burns FAT without sugars,
I've been interested in fitness for several years now and one of the most consistent ideas that constantly gets mentioned in relation to getting rid of stubborn fat is muscle growth (resistance training) and bouts of interval cardio. There isn't a fitness instructor or health expert worth their salt that says otherwise. I say this because when I started and checked out books, videos etc. there were lots of opinions which seemed different, and I was confused, now I'm happy I know what works.
No, hes right, for the average joe this is key. interval training is best. EPOC. have you ever felt the a car after half hr when its off? the hood will be warm, thats how the body funtions when you raise your heart rate. youll burn calories/fat even when your long gone from the gym. But of course be carefull with your diet.
It is true that the higher intensity, the better for burning fat (without limit).
HOWEVER, until just a few years ago, the "fat burning zone" WAS thought to be true. It was thought that above that you're mostly burning sugar. It's not like this was known to be a "myth" for a long time.
The higher the intensity, the better for burning fat? No, sorry, that is wrong. Just read a book about power endurance training or BB.
If the intensity is too hight, you burn carbs. To burn fat you are to do cardio as long as you can. 2 or 3 hours or more. Just look at the guys who run marathon.
Did you even watch this video? There is no such thing as the optimal "fat burning zone". The higher the intensity, the better. Period. That's the whole point of this video. That and alternating the intensity (interval training).
If you want to burn fat, the only advantage to a lower intensity is that you can do it longer without burning out. Period.
It USED TO BE THOUGHT that there was a "fat burning zone". That's why you see that charts like you see in this video. It's now been shown not to be true. Working out at a higher intensity never results in less fat burned per minute than a lower intensity.
Yes, you always burn both, that is true. Without carbs - no sports. But where did yo read that is was just used to be thought that there was a fat burning zone?
Do you know only one book or one study where they changed their mind? The last books I read, in German mostly, there is a fat burning zone, depending on the heart rate.
The only advantage of lower intensity is that I can do it longer? That is a great advantage. How much fat do you burn after a sprint of 400m and after jogging 1 hour?
The whole "optimal fat burning zone" myth was debunked at least 5-6 years ago.
"The only advantage of lower intensity is that I can do it longer? That is a great advantage. How much fat do you burn after a sprint of 400m and after jogging 1 hour?"
That's not the point. The point is that you are implying that there is an "optimal zone" for burning fat. There is not. The more intensity the more fat burned per hour. Period.
Well, if you say so. I have never heard or read that. I only read that there is a optimal hart rate. And a - I think in English it is called so - lactic acid test to find out the optimum rate.
But I will keep on reading about this subject. I'd appreciate if yelkaim1 recommended a book about this very issue.
It is not about 'burning fat' - it is about increasing your metabolism. Intervals increase metabolism, and get you in great condition as well. Long Slow Distance is not state-of-the-art strength and conditioning.
As far as I know most common people do cardio to get rid of their body fat. Yeah, I also realised that 45mins of jogging are much more effective than 3 hours cardio on the cross trainer and the hometrainer. Ohter than described in sport books.
It is hard to say what is right and wrong. I try to read new books and observate my progress.
Using 'cardio' to get rid of bodyfat is not very effective. 45mins of jogging is too low-intensity - gotta go high-intensity. Google the article "running man" by Christian Thibaudeau and try that. I guarantee you will lose weight - FAST!
By 'get one in great condition', I mean having a highly effective anaerobic energy system.
I don't know many sprinters but I assume that most would do interval training in fact. They would do very good cardio for one thing and interval training is particularly good for them as it allows them to sprint during their cardio sessions.
Thanks! I'm gonna do that! I've lost 24 pounds in 5 months after jogging for 45 minutes 5 days a week and now i hit a wall.. my fat is not disappearing! So i'll try your interval technic :)
so whats the difference if you do an intense short run instead of interval running. Are they both more effective than longer less intense running?????
All true! I did my seminar talk in Biology on EPOC around 15 years ago when it was really controversial. It works for after all these years, especially when lifting with intensity.
I've heard about the interval training and that it's better for you. i was actually doing it for a bit.. but someone told me that it was better to stay consitant at the *fat burning* zone. what a load of crap. lol
Let me start by saying your videos are such a great help! Currently I am a medium healthy biuld. I'm trying to get a smaller waistline. I have been jogging every night now for awhile and i also do alittle yoga and full body kinda short workouts. I want to make my waistline smaller. so i thought to do more sit ups, but if i do too many wont it "bulk up" my waist? Also, If i tone my inner thighs would they lose some of the fat?
first of all, never do sit ups. stick with crunches or other exercises, sit ups only work your hip flexors. second of all, ab exercises are not an effective way of burning fat. you burn fat by burning a lot of calories, so doing things like biking, swimming, running are far more efficient. also, while things like crunches do improve your core strength, the face that they will "bulk up" your abs is a myth. ab muscles get larger very, very slowly, which is why many people arent strong but have abs
There is absolutely no way that you can target the fat in a particular part of your body. That does not mean that you cannot get rid of it, so do not despair.
1. First you need to do what this guy says and do high intensity interval training.
2. The more muscle you have the more efficient your body becomes at burning fat. Therefore you need to do whole body workout so you are building muscle on every part of your body.
The way this works is that your body has two ways of
two ways of producing energy. The first method is the most efficient and is called Aerobic Respiration. The other way is Anaerobic Respiration and is much less efficient. To burn the fat you want to be using anaerobic respirtation.
This means that it is respiration without oxygen, this means that your body does not have enough oxygen and this only happens when you do high intensity exercise. When you produce energy in this way your body has an energy debt which must be repaid.
iam currently taking a weight gainer called "progain" (product from u.k) because i am pretty thin, i will also have a high calorie diet of chicken eggs beef ect, eating alot daily. i'll do this till i get lean muscle on my arms chest and shoulders. once im satisfied with that, i would like to work on abs, but still do weight training. If i do this interval training 3 times a week along with weight training on the other days, would i still have a lean chest etc and stil gt a 6 pack?
hey! so i'm not this guy, but i can tell you that this type of training is very VERY useful. I mean, look at the bodies of the two types of runners: marathon vs. sprinters. The sprinters are definitely more defined, "bulky", and look a lot stronger, the marathoners are not because they conserve and use all there energy in long distance running. I am positive this workout will make a difference.
so if i were to jog for 5 minutes. i would start slowly the first 30 secs, and then faster the next 30 secs, and then slow again the next 30 secs after that and so on ??
I struggle a bit too but fuck it, I just jog lightly for a few minutes then start doing intervals every minute for as long as I possibly can, eventually It will become easier and will be able to go longer :D
The little details not important. If you simply work your butt off you will see results. I would suggest exercising 5-6 times per week with 3-4 of those sessions being full body workouts and the rest intervals. You can set it up so that one day is strength, next is intervals, and back and forth like that.
I don't understand, in one video Yuri says to keep the intervals under 15 seconds, but here Yuri says one can deside the interval length yourself.. why is there a difference in those two videos?I need to get rid of some stubborn lovehandles, I have changed to 100% raw foods, I follow what he says, but I have some questions about it. For example: How often should I do interval training, and how often do full body workouts, and should I do it after the interval or before..?
You asking how often you should do it, do interval and full body as often as you can! before or after depends if your more focus on losing weight or building muscle.. if its losing weight do your cardio before weights, if you more focused on muscle building then its weights before cardio, makes sense when you think about it
I jog at 6 km/hr for three minutes and then walk for 2 minutes. I repeat this for 25 minutes. Is it the same or is it not as efficient? Im overweight around 275 pounds and I need some sound advice like the one Yuri gives.
look it up on a search engine. i higly recommend to anyone wanting to burn loads of fat. when your doing low intensity exercise, the minute you stop or step off the treadmill, your fat burning is done. High intensity raises your heart rate so youre burning fat for the next few days. also it is a shorter workout.
low intensity-long duration=more fat cells burned, less overall percentage burned
high intensity-short duration=less fat cells burned, more overall percentage burned :)
So if you consume let say 1800 calories a day but you use or burn just 1600 well than baby they gona end up around you belly:) So : a gentle deficit of around 150 - 200 kcal is a healthy inbalance. If you want to know more about the calorie inbalance well than continue your journey on youtube :) :) wish you success and great results guys. One love!
To even maximize this results you have to watch your dieat ladies and gentlemen. If we think of burning calories or targeting the fat as fuel we need to create an calorie inbalance.
in reply 2 iheartadobono- u dnt have to increase it every week, but mixing it up will keep u interested.. its not essential but is def worth doing. away from the gym i usually do 10sec 90% of my max speed sprinting with 15sec recovery (walking) for 6 reps twice over a session, but its ok to do anything up to 25secs sprinting, with about 40sec recovery.. but never do HIIT more than twice a week, it cud rly damage ur muscle fibres.. hope dats of some help!
That's very interesting and informative. But what if I just want a good workout and be healthy without losing weight or worrying about losing calories? Does it really matter if I apply this knowledge or not?
so basically I lift on Mo, We, Fr and I always do 15 min eplical machine warm up and then hit the weight training for an hour and then I do my med-high cardio for 30 min or until it says I've burned up 500 cal.
My question is if I were to incorporate HIIT would i still do them after my weight lifting? Or do them on Tu, Th, Sa? What about the days I'm not at the gym? which maybe Tu, Th, Sa if I were to do they after my cardio on M,W,F?
im no expert but it looks like your spending too much time at the gym...........arent you ment to limit your workout sessions to 45mins............your spending closer to 2hrs
i would do cardio and weight training in seperate seesions.............otherwise your prob gonna burn muscle more then fat
You have a good idea, but you are ALWAYS supposed to do weight training first, because if you do cardio first, then you your lifting capacity will not be as high if you would do cardio last. Try cardio everyday, but mix it up, to bike on day, and do eliptical or treadmill another day.
good video, I do 10 100 meter sprints once a week and then twice a week I run straight and curves which is running fast on the straight parts of the track and jogging slowly around the curves. Intensity is the key......good video Yuri
what i want try is sprinting(100m) and walking(curve)and again sprint and walk and so on ..thats what i did as i was younger(with 8pack)but now i got no 8pack anymore i want it back :D..what do u think yelkaim1 ? btw i do powerlifting/bodybuilding 3times a week...3times interval and 2 times powerlifting ? made swimming or long cardio (10km+)@ weekend..nice vid 5*
I think it really helps to understand you have to burn through a requisite amount of glycogen before you start burning fat at a higher rate. Interval training basically tricks your natural adaptation mechanism, however you do get hungrier sooner. In the end it comes down to calories in/calories spent, its just which way is the best overall plan! For example getting strong from cardio training up for a month or so before trying weight loss helps you later on when you focus on burning fat.
yes it is normal, especially if you're using resistance. The lack of change in weight is likely due to the fact that you've probably put on lean muscle while reducing your body fat. Muscle ways more than fat and thus may make it seem like you haven't lost weight. The key is to look at your body composition. If your body fat has gone down then that's what's most important!
Hey thanks for all the info. I have a question to ask. Ive been doing interval training for about a year now with weights. Kind of like crossfit but just not as hard core. I can actually SEE that Im losing fat but when I get on the scale it says that I gained weight. Is this normal?
HIT is great for those who want to maintain lean muscle. It doesn't burn muscle - only carbs and fat. You breakdown muscle when you do cardio for longer durations.
Can you cite the studies that prove intensity is king for fat loss? There is so much contradiction out there and i would love to read the hard data.......thanks!
Men's Health is really good. it always endorses HIIT. they cited a study by Cornell University that people who did HIIT instead of normal cardio burnt 8 times more fat than normal
Nice vid but you may want to rethink interval duration. Intervals need to be extremely short for maximum fat burning. See the study by Boucher (who used 8 seconds) and the myoglobin research done by Astrand. Going beyond 30 seconds hinders fat oxidation due to myoglobin depletion and will cause a person on a calorie restricted diet to crash & burn - and lose muscle.
on its own or after your resistance training is usually best. Ensure you finish eating at least 2 hours before your workout. Mainly carb based but you can throw in some protein as well.
Yuri, on my treadmill it shows the miles per hour you run, so my question to you is, an easy jog would i put it on 5 miles an hour for 40 sec and would i put it on 7 mph or 8 mph for the remainding 20 secs?
Will intervals bulk you up?
AlexxMartin66 3 weeks ago
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this is a basic truth...... i've been driven mad by this misconception too, arguing with people all the time........... here is how you know it's wrong..........IT GOES AGAINST COMMON SENSE
DeliciousPoop 3 weeks ago
i go high intensity at about 2minutes...then walk a minute....then go back to minute minute...basically i walk a min no matter what but try and do the high intensity for the longest i can
liflyguy 1 month ago
this technique is no good for beginners who do not have proper form, strength or where it may be dangerous for them to go crasy high intensity. this is a great technique people with good conditioning.
JogBird 1 month ago
wats the best way to do my cardio without burning fat??
atif89 1 month ago
Treadmills are soooo boring. If i need cardio and i need the stamina then i will just go outside at night, and run. The nights so beautiful with all the stars in the sky, and the moon, and how there is no one else, its not crowded or anything. Its peaceful at night :) which is why i love it!
pkhamidar2com 1 month ago
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@pkhamidar2com false....... you either run OR you enjoy the stars, the sky and the moon
if you multitask these 2 you are surely going to the hospital
DeliciousPoop 3 weeks ago
he looks like fps doug
Regginyaga 1 month ago
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Is there anything wrong with maintaining a high heart rate for longer than a minute or two? I like to use the elliptical at the gym to warm up on and do my cardio. I often keep my heart rate between 165 and 175 for 20-30 minutes straight. Will I still get the aterburn effect form doing this or is the intervals necessary for it.
KainanRa 1 month ago
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KainanRa 1 month ago
I Never paid attention to that chart and I never will.
burgerslave 1 month ago
I just fukin sprint on the treadmills for 8 mins straight and stop usually when sweat is burning my eyes. Than i look at people beside me that jog for an hour without breaking a swea and i give em a smile.
sandrobotticellisux 2 months ago
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someone please answer this, with interval training does it increase VO2 Max, and cardiovascular endurance etc?
hunkyjelly 2 months ago
korvix come back when you actually know what your on about of course you need cardio and actually if you knew anything about fitness you would know that if you were training for the marines you would be outside because you would want your runs to be functional and not just sat on the treadmill so stop tryin to put others down and enjoy your heartattack because just because your not showing it on the outside if your not getting the exercise you need it will build uparound your organs trust
MrElpaulo1000 2 months ago
you know thats kinda felt like common sense... after burn... i know cuz i hall ass on the tred mill sloww down then houl ass some more then when im dun it feels like my body is kinda... you know after burning... guess its true tanks alot man :)
arnoldnavarro21 4 months ago
This makes perfect sense... The real magic happens after when you are relaxing or sleeping when your metabolism is elevated where fat burning, muscle building happens. So many people are wasting their workout routines and not getting good value for their efforts. Train smarter with a higher level of intensity in less time and be sensible with your diet then results will follow.
kumasuke1 5 months ago
cardio is a waste of time, you better use that energy for a few more reps on your deadlifts or squats
just eat clean and you will be lean
korvix 6 months ago
@korvix no its not. when it comes time to do suicides at tryouts u will not be conditioned.
ThatsFunnyStuffDude 5 months ago
ok... whatever, i don't know which tryouts you're talking about
check leangains com - they don't do cardio and looked more ripped than your bones
korvix 5 months ago
@korvix
Not sure, if trolling or just stupid?
TheNewBlackster 3 months ago
@korvix Its not a waste of time at all if youre in the marines.
emericorn17 3 months ago
I love the fact that I'm just starting running again , and that his low intensity is my high intensity lol
SuperAdrianWilliams 6 months ago
Good vid however unless you are on the atkins diet, your primary fuel source is not fat, it is glycogen.
kronier 6 months ago
@kronier
Actually I believe glycogen is the body's second source of energy. However if you eat a high protein low carb (not no carb) breakfast and drink water while working out instead of say powerade or energy drinks your body will burn the fat. Eat and drink sugars and too many carbs, though, and your body will burn the glucose first instead of the fat.
Ami806 6 months ago
@Ami806 unfortunately that's pseudo-science.
A low card diet is unhealthy and against the recommendations of the WHO, FDA, NHS and most other official diet concerned organisations. Excess protein can cause cancer and osteoporosis. Excess fat causes heart disease etc.
A high carb diet, natural and unrefined, from things like brown rice or sweet fruit is required to supply the body with enough energy to work out and burn the fat you're trying to loose.
Eating more fat isn't the answer.
kronier 6 months ago
@kronier I do not mean people should eat low carb diets; complex carbohydrates are an essential part of any diet. I simply meant that if you eat a high protein, low( not no) carb AND low fat BREAKFAST with minimum sugar before a workout, then your body will burn fat instead of any extra glucose you may have taken in. For instance, two eggs and a slice of whole grain toast with little or no butter and unsweetened tea, or preferably water would be, in my humble opinion, an ideal breakfast.
Ami806 6 months ago
@Ami806 You cannot eat low fat, low protein unless you eat protein isolate, IE protein powder. Excess protein is proven to cause a whole host of illnesses as previously mentioned. Please research the macronutrient ratios of various foods on nutritiondata.self.com - I think you will find it fascinating.
As for eggs on toast - eggs are 70% fat, 30% protein. wholemeal toast is about 70% carbs, 20% protein, 10% fat.
That's not a low fat, low carb meal.
check out nutrition data.self!
:-)
kronier 6 months ago
i went to wikipedia to read a bit more about this and i found that you can get this EPOC effect, with heavy weight lifting routine, most high intensity anaerobic workout will result in an EPOC effect for a pic duration of 3hs. so, there is no need for this workout after a workout in the gym, if you have a treadmill at home, you could try using it 3hs or more ofter your gym workout.
azt3c 7 months ago
Yelkaim: take what you said to its logical conclusion...and check out articles by Doug McGuff MD. You will love soaking up the info exposing the REAL cardio myth...Promise.
casualremark 7 months ago
so, if i do a 45minuts fast walk (to 130hb/m) and the last 15min. i do this 20+45sec thing i will burn lots of fat ??
azt3c 7 months ago
i tought it was about masturbation being cardio, but stil...
alastarian1 10 months ago
This has been flagged as spam show
Really enjoyed you video informative. When you have time come visit my channel!
850Nexus 10 months ago
In no way was this too long or detailed, but if one wanted to condense it for the short attention spanned out there, the key message was at the end when he said "train hard". Way too many folks out there looking for the magic pill, or the quick and easy route. Another quality vid!
KnqsX 10 months ago
Thank you, this is such a confusing topic for so many exercisers....... you explain it very clearly :)
ginagalvin 11 months ago
just set the speed at 8mph and run for 30min
raretv7 11 months ago
You sir, have made my subscribe list. Also, people seem to confuse weight loss with fat burning hence why women especially, as you aptly note, do cardio only. You lose more weight. But much of that is the lean muscle required to continue losing fat. You burn more fat with muscle ladies! However, you might not see a reduction in the scale for a while. Also, ladies with some muscle are quite attractive, so that's no excuse.
alteregoash 11 months ago
I couldn't even do the jogging like he is, still talking and everything, so how can I kick up to cardio???
jenevajones991 1 year ago
@jenevajones991 build yourself up
AmericanGMS 11 months ago
What about Muscle? If you are trying to retain muscle mass, and you are already eating little to no carbohydrates, intense cardio sessions will burn off mass. I have experienced this first hand.
moebiggz 1 year ago
@moebiggz
I gree. When I was an athlete (jumper) it was all about high intensity sprints with walk back recovery. It rips you up no question, however if you look at bodybuilders ALL their cardio is low intensity. They specialise in fat loss more than anyone else and are masters at it. Most people who get fat and want to lose weight are also lazy so an hour of low intensity cardio doesn’t appeal. I actually do both and get results with high and low. Low cardio is great for meditation too!
ravx247 1 year ago
@moebiggz
I agree. When I was an athlete (jumper) it was all about high intensity sprints with walk back recovery. It rips you up no question, however if you look at bodybuilders ALL their cardio is low intensity. They specialise in fat loss more than anyone else and are masters at it. Most people who get fat and want to lose weight are also lazy so an hour of low intensity cardio doesn’t appeal. I actually do both and get results with high and low. Low cardio is great for meditation too!
ravx247 1 year ago
@ravx247 I definitely agree my man. So many people have losing weight confused with losing/burning fat. They are two totally different animals!
moebiggz 1 year ago
You are actually wrong. The chart is right. The fat burn section is to efficiently burn as much fat without burning muscle and going into a catabolic state.
krypticzisback 1 year ago
Ok here is a question (not sure if its been asked): If a person can handle high intensity for extended periods of time is it necessary to break it up with low intensity? I usually do high intensity resistance and incline for 40+ minutes. My heart rate usually peaks at 180 and stays on average in the high 160's to 170 for most of the run. Is there any benefit to breaking up the workout with to low intensity?
wuwindz 1 year ago 2
as i was checking ur website ... i found the vol 1treadmill trainer....is treadmill always more benefit then doing it in the normal ground?
KHONObakayaro 1 year ago
It sounds like there's a girl moaning at 1:12.
BadeValedictions 1 year ago
running of treadmills is so boring, i don't understand why people cant just go outside
bulgaboi 1 year ago 8
@bulgaboi cuz if i cant go during the day..i dont want to go running at night...dont feel like getting stuffed into a truck then getting chopped into lots of peaces and later being used as fish bait!
Linky360 1 year ago
@bulgaboi it was -6 in NYC the other day, that's why ;-)
ArthurKnoqOut 1 week ago
@ArthurKnoqOut I'm from chicago. I've ran in -20 windchill.
bulgaboi 1 week ago
@bulgaboi well you're the man :)
ArthurKnoqOut 1 week ago
I do 10 mins on my elliptical trainer, 30 seconds fast, 30 seconds slower. I know it must be working me harder because i can't do it for very long. But, i don't think it's a myth that long slow cardio burns fat, i used to do it that way before and it worked, it's just that it takes up a lot more of your time. I don't like how some trainers say it doesn't work at all, because it does. HIIT is just a quicker way to lose fat. If your goal isn't quick fat loss and you enjoy long cardio, go ahead.
4BodyGoals 1 year ago
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seahog32 1 year ago
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4BodyGoals 1 year ago
This has been flagged as spam show
quality is much more important than quantity
swaggerzilla14 1 year ago
Respond to this video... just wondering would i burn more fat if i run like an extra 20 seconds and jog for only 20 seconds (PLEASE WRITE BACK!!!) thanks :D
JoeCHerd 1 year ago
Is that workout program Insanity good interval training. I also am 16 year old male who plays volleyball for my highschool, and I found that's when I lost my most weight, cause I was doing moderate to vigerius cardio excersize for 3 hours a day, at practice
XxREAPER3024xX 1 year ago
Thanks great vid!! i must try intervals now
summerbaybie 1 year ago
I am so happy somebody finally says this... i am SO sick and tired from all those people occupying the treadmill for 1 or 2 hours whilst WALKING...
wubs23 1 year ago 40
@wubs23 If they are really obese and in bad shape, doing that would probably the most effective thing to lose weight. But if they are only slightly overweight and otherwise normal health, they should rather do interval or other high-intensity stuff that raises the heart rate for at least 15-20 minutes, but not more than an hour. Rule of thumb is that it has to feel like a workout. If you are not exhausted, you are doing it wrong.
prophetchannel 9 months ago
@prophetchannel totally agree. all those housewives keep those machines occupied for hourse, doing absolutely nothing.
wubs23 9 months ago
How much muslce weight can a 40 year old mesomorph gain? It seems that a pound of muslce burns 10 calories in a day so I suppose I would have to gain 20 whole pounds to really make that a huge peice to the puzzle. To maintain even 10 pounds the rest of one's life to just burn 100 calories extra a day seems rough. What are your thoughts?
nyclear 1 year ago
Thankyou for sharing! I'm a mother of 3 small kids and I need to get the most out of my workout at the gym. I'm starting interval training this next week! I'm excited to get rid of these last 10 lbs of baby fat. Your videos are great!
lemondropsforever 1 year ago
@lemondropsforever dont forget to also lift heavy weights. you wont get big, but you will get very toned.
wubs23 9 months ago
@wubs23 Thanks, I have actually started working out with weights since this post (10 months ago). I've completed P90X, and now currently do tons of pull ups, dumbell exercises, free weights etc...it's the cardio that I stuggle with. Don't want ot do it now that I enjoy working out with weights so much, but variety sure is important. I've also changed my diet and cut out ALL processed food. VERY hard at first, but I feel amazing!!!!! Thanks for your reply!
lemondropsforever 9 months ago
@lemondropsforever oh my bad, didnt see it was that old :$
if you struggle with cardio, try to keep the weights the same (dont increase anymore) but increase reps more and more.. youll keep your strenght (even improve slightly) and get muscle endurance.
wubs23 9 months ago
i've been looking for a way to shed the extra blubber i carry around my torso.thanks to weight training everything else is pretty lean but i struggle with the torso.i'm definately gonna incorporate interval training.your vids are brilliant,very informative and to the point.i subscribed and hope to see lots more of these great vids.thanks.
cheevo99 1 year ago
what if u can do 10mins at 23km/hr and it's not good enough for you??
fa127n00u70db 1 year ago
@fa127n00u70db then your running faster than a 100m sprinter
glbharrisd 1 year ago
Hi there! Using HIIT combined with weight training I had very good results. So listen to the guy! In my case 20 sec was too short. ( I spent too much time pushing the buttons,... hahaha) So I went for 1min. intens, some sec. for adjusting and 1min. low intens. Find out what is working best for you! But most important: Don't quit! You can do it!
okonomiyaki4U 1 year ago
i wish i had enough money to buy his program he's awesome!
lovelylady8998 1 year ago
i do something similar to this but Im a fan of elliptecals, I hate treadmills.
eliLGP2K8 1 year ago
A greater Intensity does burn an overall greater amount of calories. However, its more taxing on the body.. leading to more DOMS/muscle soreness etc.. Which would curb workout frequency for beginners . Good point for people already in moderate shape though.
hector2282 1 year ago
This works great and gives you great post workout results. There have been instances where I'll sweat and be HOT the whole day after HIIT and this is hours after I'm done, I dunno if it's true or not but suposudly this type of training keeps your metabolic rate raised for about 24-48 hrs! Whereas standard "fat burning, long distance training" is only efective for that 60 min + run.
Death929 1 year ago
wow this is great
CourtneyLuvesMusic 1 year ago
I can testify that interval training does work. I've owned a treadmill for a little over a year now and I run at 6MPH for 1 minute and walk at 3MPH for a minute for 2 miles which takes me 30 roughly 30 minutes. If you eat right and get proper sleep interval training is VERY effective.
MikeS85 1 year ago
Um, running doesn't burn fat, but glucogen. While running your body can't burn fat fast enough to supply the energy needed, so it uses its glycogen stores. Walking actually burns more fat.
minusone7 1 year ago
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casualremark 7 months ago
@minusone7 Of course running in the long term will burn more fat, given you don't replace the glycogen stores that you've depleted. Most people including myself will probably fill more hungry after running 10 miles then if I walked 10 miles. If you can keep yourself from eating, then yes your body will turn to fat for energy, however, if you start consuming sugars and carbs after running then you body will turn to those first before the fat.
minusone7 5 months ago
Is the benefit to cardiovascular health the same for interval training as it is for a more steady, longer period of low intensity cardio?
0927994 2 years ago
better
TheRealDirtyScary 1 year ago
i want a good cardio, to stabilize my puls,but not burning fat,im skinny,plz help me,im 15.
Draganmm 2 years ago
You can do a much better work out using a 10 minute kettlebell circuit. If you think you are going to get lean on a running machine you are going to be very dissapointed!
MikeEves1 2 years ago
This comment has received too many negative votes show
this guy is a noob. he is supposed to be some registered certified personal trainer? "fat is major fuel source."? ha! actually sugar and carbs are used first, then protein, and fat is last. that's why it's so hard to lose it. noob. don't listen to this geek. look how skinny he is.
wojtek0000 2 years ago
at rest or at a sustained pace your body burns fat. The problem is that you are burning fat at such a close pace that it is almost unnoticable.
telomerase1978 2 years ago
i perfectly understand what he is saying, and i dont think he is a noob, like you say first you use the sugar of your muscles, then the one left on the liver, and finally the fat, but when the intensity of the workout increases and you can even talk (anaerobic) your major fuel source are sugars not fat, and when is aerobic you use fat, by the way theres no especific activity that only burns FAT without sugars,
konanquesadilla 2 years ago
can´t even talk (anaerobic)
konanquesadilla 2 years ago
this workout plus putting down the mcdonalds cheeseburgers and french fries definately works to burn that stubborn fat
adrenima 2 years ago 29
@adrenima and possibly replacing those cheeseburgers and fries with a vegetable, fruit, fiber, carbohydrate, and protein-based diet.
OTOWN2STOCKTOWN 1 year ago
@adrenima I completely agree.
IRELANDISMYCOUNTRY 4 months ago
I've been interested in fitness for several years now and one of the most consistent ideas that constantly gets mentioned in relation to getting rid of stubborn fat is muscle growth (resistance training) and bouts of interval cardio. There isn't a fitness instructor or health expert worth their salt that says otherwise. I say this because when I started and checked out books, videos etc. there were lots of opinions which seemed different, and I was confused, now I'm happy I know what works.
2882890 2 years ago
No, hes right, for the average joe this is key. interval training is best. EPOC. have you ever felt the a car after half hr when its off? the hood will be warm, thats how the body funtions when you raise your heart rate. youll burn calories/fat even when your long gone from the gym. But of course be carefull with your diet.
buzzchil59 2 years ago
In my country this is just called interval training.
WasGibtsLeute 2 years ago
It's a bit misleading to call it a "myth".
It is true that the higher intensity, the better for burning fat (without limit).
HOWEVER, until just a few years ago, the "fat burning zone" WAS thought to be true. It was thought that above that you're mostly burning sugar. It's not like this was known to be a "myth" for a long time.
ctothecman 2 years ago
The higher the intensity, the better for burning fat? No, sorry, that is wrong. Just read a book about power endurance training or BB.
If the intensity is too hight, you burn carbs. To burn fat you are to do cardio as long as you can. 2 or 3 hours or more. Just look at the guys who run marathon.
Intensity = high weight
WasGibtsLeute 2 years ago
Did you even watch this video? There is no such thing as the optimal "fat burning zone". The higher the intensity, the better. Period. That's the whole point of this video. That and alternating the intensity (interval training).
ctothecman 2 years ago
I did watch the vid, lol. And what he says is wrong, got it? Don't believe everything. Have you ever read a book about sports?
The higher the intensity, the faster you are exhausted, the faster you burn carbs not FAT!
WasGibtsLeute 2 years ago
You burn both.
If you want to burn fat, the only advantage to a lower intensity is that you can do it longer without burning out. Period.
It USED TO BE THOUGHT that there was a "fat burning zone". That's why you see that charts like you see in this video. It's now been shown not to be true. Working out at a higher intensity never results in less fat burned per minute than a lower intensity.
ctothecman 2 years ago
Yes, you always burn both, that is true. Without carbs - no sports. But where did yo read that is was just used to be thought that there was a fat burning zone?
Do you know only one book or one study where they changed their mind? The last books I read, in German mostly, there is a fat burning zone, depending on the heart rate.
The only advantage of lower intensity is that I can do it longer? That is a great advantage. How much fat do you burn after a sprint of 400m and after jogging 1 hour?
WasGibtsLeute 2 years ago
The whole "optimal fat burning zone" myth was debunked at least 5-6 years ago.
"The only advantage of lower intensity is that I can do it longer? That is a great advantage. How much fat do you burn after a sprint of 400m and after jogging 1 hour?"
That's not the point. The point is that you are implying that there is an "optimal zone" for burning fat. There is not. The more intensity the more fat burned per hour. Period.
ctothecman 2 years ago
Well, if you say so. I have never heard or read that. I only read that there is a optimal hart rate. And a - I think in English it is called so - lactic acid test to find out the optimum rate.
But I will keep on reading about this subject. I'd appreciate if yelkaim1 recommended a book about this very issue.
WasGibtsLeute 2 years ago
WasGibtsLeute
It is not about 'burning fat' - it is about increasing your metabolism. Intervals increase metabolism, and get you in great condition as well. Long Slow Distance is not state-of-the-art strength and conditioning.
chimproller 2 years ago
chimproller
As far as I know most common people do cardio to get rid of their body fat. Yeah, I also realised that 45mins of jogging are much more effective than 3 hours cardio on the cross trainer and the hometrainer. Ohter than described in sport books.
It is hard to say what is right and wrong. I try to read new books and observate my progress.
What do you mean by get one in a great condition?
Condition = shape or endurance?
WasGibtsLeute 2 years ago
WasGibts,
Using 'cardio' to get rid of bodyfat is not very effective. 45mins of jogging is too low-intensity - gotta go high-intensity. Google the article "running man" by Christian Thibaudeau and try that. I guarantee you will lose weight - FAST!
By 'get one in great condition', I mean having a highly effective anaerobic energy system.
chimproller 2 years ago
Thx, will have a look.
WasGibtsLeute 2 years ago
Why arent sprinters or short disance runner fat then?
whitewizard34 2 years ago
Because they want to win, so they do dieting. And I guess they do cardio as well.
WasGibtsLeute 2 years ago
I don't know many sprinters but I assume that most would do interval training in fact. They would do very good cardio for one thing and interval training is particularly good for them as it allows them to sprint during their cardio sessions.
2882890 2 years ago
Gandalf (* . *)
Cardien18 2 years ago
Thanks! I'm gonna do that! I've lost 24 pounds in 5 months after jogging for 45 minutes 5 days a week and now i hit a wall.. my fat is not disappearing! So i'll try your interval technic :)
ReturnOfJackDawson 2 years ago
so whats the difference if you do an intense short run instead of interval running. Are they both more effective than longer less intense running?????
ucfzingg12 2 years ago
I HREAD you should sprint walk so, walk 3.6 to sprint 12mhp is this wrong , should i be jogging?
ok i always hear weird stuff, so should i do 30/30 (pain in the ass on a tered) or 45 sprint to 90 sec rest? or 60/60?
TRUTHisPRETTY 2 years ago
All true! I did my seminar talk in Biology on EPOC around 15 years ago when it was really controversial. It works for after all these years, especially when lifting with intensity.
fireriver29 2 years ago
what good exercises can i do to help build good arm muscle?
BreathInSpaceFilmz 2 years ago
Chin ups, pull ups, push ups
All you really need to build strength within the arms.
serclfs 2 years ago
thanks a million!
Maggieyoell 2 years ago
I've heard about the interval training and that it's better for you. i was actually doing it for a bit.. but someone told me that it was better to stay consitant at the *fat burning* zone. what a load of crap. lol
anyhoo.. great videos. : ))
giusi 2 years ago
que buen video! gracias por la informacion
suerte amigo!
liralalo 2 years ago
Let me start by saying your videos are such a great help! Currently I am a medium healthy biuld. I'm trying to get a smaller waistline. I have been jogging every night now for awhile and i also do alittle yoga and full body kinda short workouts. I want to make my waistline smaller. so i thought to do more sit ups, but if i do too many wont it "bulk up" my waist? Also, If i tone my inner thighs would they lose some of the fat?
Maggieyoell 2 years ago
first of all, never do sit ups. stick with crunches or other exercises, sit ups only work your hip flexors. second of all, ab exercises are not an effective way of burning fat. you burn fat by burning a lot of calories, so doing things like biking, swimming, running are far more efficient. also, while things like crunches do improve your core strength, the face that they will "bulk up" your abs is a myth. ab muscles get larger very, very slowly, which is why many people arent strong but have abs
iheartbunniez 2 years ago
Hi Maggie,
There is absolutely no way that you can target the fat in a particular part of your body. That does not mean that you cannot get rid of it, so do not despair.
1. First you need to do what this guy says and do high intensity interval training.
2. The more muscle you have the more efficient your body becomes at burning fat. Therefore you need to do whole body workout so you are building muscle on every part of your body.
The way this works is that your body has two ways of
sinwow33 2 years ago
two ways of producing energy. The first method is the most efficient and is called Aerobic Respiration. The other way is Anaerobic Respiration and is much less efficient. To burn the fat you want to be using anaerobic respirtation.
This means that it is respiration without oxygen, this means that your body does not have enough oxygen and this only happens when you do high intensity exercise. When you produce energy in this way your body has an energy debt which must be repaid.
sinwow33 2 years ago
It gets repaid after you stop exercising and the energy comes from burning the fat stores in your body.
sinwow33 2 years ago
Suscribed!
Rdot1992 2 years ago
Great vid!
iam currently taking a weight gainer called "progain" (product from u.k) because i am pretty thin, i will also have a high calorie diet of chicken eggs beef ect, eating alot daily. i'll do this till i get lean muscle on my arms chest and shoulders. once im satisfied with that, i would like to work on abs, but still do weight training. If i do this interval training 3 times a week along with weight training on the other days, would i still have a lean chest etc and stil gt a 6 pack?
Rdot1992 2 years ago
hey! so i'm not this guy, but i can tell you that this type of training is very VERY useful. I mean, look at the bodies of the two types of runners: marathon vs. sprinters. The sprinters are definitely more defined, "bulky", and look a lot stronger, the marathoners are not because they conserve and use all there energy in long distance running. I am positive this workout will make a difference.
whatsupfizznugget 2 years ago
Comment removed
Rdot1992 2 years ago
jog at 5 mph for 1 minute, run 10 mph for 1 minute, repeat that 7 times, and you will definitely feel the burn.
spartan1081990 2 years ago
so if i were to jog for 5 minutes. i would start slowly the first 30 secs, and then faster the next 30 secs, and then slow again the next 30 secs after that and so on ??
norimannn 2 years ago
haha, i cound't jog lighty for 15 mins let alone do the speed up thing..
i think ima just cycle.. :D
hunterzilk 2 years ago
I struggle a bit too but fuck it, I just jog lightly for a few minutes then start doing intervals every minute for as long as I possibly can, eventually It will become easier and will be able to go longer :D
Brokencarnage 2 years ago
u sound tired....hmmmmm i dont think ur a very good runner hehe
alexjordanbrandon 2 years ago
it's not easy to run and talk at the same time
whacqin 2 years ago
At 1: 11 some one yawns
MadddSkeelz 2 years ago
The little details not important. If you simply work your butt off you will see results. I would suggest exercising 5-6 times per week with 3-4 of those sessions being full body workouts and the rest intervals. You can set it up so that one day is strength, next is intervals, and back and forth like that.
yelkaim1 2 years ago
I would like to know when your book is coming out, cus I heard what you had to say and it makes perfect sense
SEVENBodyBuilder 2 years ago
I don't understand, in one video Yuri says to keep the intervals under 15 seconds, but here Yuri says one can deside the interval length yourself.. why is there a difference in those two videos?I need to get rid of some stubborn lovehandles, I have changed to 100% raw foods, I follow what he says, but I have some questions about it. For example: How often should I do interval training, and how often do full body workouts, and should I do it after the interval or before..?
I'm so lost..
NeedMoreWater 2 years ago
You asking how often you should do it, do interval and full body as often as you can! before or after depends if your more focus on losing weight or building muscle.. if its losing weight do your cardio before weights, if you more focused on muscle building then its weights before cardio, makes sense when you think about it
Brokencarnage 2 years ago
what does Youri mean by "resistance training?" I don't know what that is...sry
NeedMoreWater 2 years ago
weights, resistence tubes, etc
aipyor 2 years ago
grreeeaaattt video man
jack3180 2 years ago
GREAT video thanks!
LivetheTao 2 years ago 2
I jog at 6 km/hr for three minutes and then walk for 2 minutes. I repeat this for 25 minutes. Is it the same or is it not as efficient? Im overweight around 275 pounds and I need some sound advice like the one Yuri gives.
TechnoGospel 2 years ago
H.I.I.T.
look it up on a search engine. i higly recommend to anyone wanting to burn loads of fat. when your doing low intensity exercise, the minute you stop or step off the treadmill, your fat burning is done. High intensity raises your heart rate so youre burning fat for the next few days. also it is a shorter workout.
low intensity-long duration=more fat cells burned, less overall percentage burned
high intensity-short duration=less fat cells burned, more overall percentage burned :)
jxk2790 2 years ago
Thank you very much!
TechnoGospel 2 years ago
So if you consume let say 1800 calories a day but you use or burn just 1600 well than baby they gona end up around you belly:) So : a gentle deficit of around 150 - 200 kcal is a healthy inbalance. If you want to know more about the calorie inbalance well than continue your journey on youtube :) :) wish you success and great results guys. One love!
MusicAdvice 3 years ago
Very nice video! One thing you forgot :)
To even maximize this results you have to watch your dieat ladies and gentlemen. If we think of burning calories or targeting the fat as fuel we need to create an calorie inbalance.
MusicAdvice 3 years ago
what if i prefer to walk during recovery instead of jogging, will this still work?
geminigold617 3 years ago
in reply 2 iheartadobono- u dnt have to increase it every week, but mixing it up will keep u interested.. its not essential but is def worth doing. away from the gym i usually do 10sec 90% of my max speed sprinting with 15sec recovery (walking) for 6 reps twice over a session, but its ok to do anything up to 25secs sprinting, with about 40sec recovery.. but never do HIIT more than twice a week, it cud rly damage ur muscle fibres.. hope dats of some help!
andydbest16 3 years ago
I learned that from MAX-OT Cardio, everything he said is true.
marunmx5 3 years ago
do i have to increase the time of my workout every week? for example: from 20 sec sprinting and 40 sec jogging to double that?
Dingusmaster792 3 years ago
id stick to 15 mins max doing 1 min normal cardio then 1 minute high intensity increase level..i do this on recumbent bike
mikementzer77 3 years ago
That's very interesting and informative. But what if I just want a good workout and be healthy without losing weight or worrying about losing calories? Does it really matter if I apply this knowledge or not?
iheartadobo 3 years ago
Also, I do cardio anyway, but is it required if your goal is a flat stomach (along with ab workouts). I was told it was.
iheartadobo 3 years ago
great info, can this be applied in swimming also
gustavorlore 3 years ago
so basically I lift on Mo, We, Fr and I always do 15 min eplical machine warm up and then hit the weight training for an hour and then I do my med-high cardio for 30 min or until it says I've burned up 500 cal.
My question is if I were to incorporate HIIT would i still do them after my weight lifting? Or do them on Tu, Th, Sa? What about the days I'm not at the gym? which maybe Tu, Th, Sa if I were to do they after my cardio on M,W,F?
foxworthy21 3 years ago
what are your goals?
im no expert but it looks like your spending too much time at the gym...........arent you ment to limit your workout sessions to 45mins............your spending closer to 2hrs
i would do cardio and weight training in seperate seesions.............otherwise your prob gonna burn muscle more then fat
TissuePrices 3 years ago
You have a good idea, but you are ALWAYS supposed to do weight training first, because if you do cardio first, then you your lifting capacity will not be as high if you would do cardio last. Try cardio everyday, but mix it up, to bike on day, and do eliptical or treadmill another day.
XxXBestgamerXxX 3 years ago
you should build muscle too!! check out underground wellness
SCOTTDAVIDSON32 3 years ago
Thanks for the video - This is very similar to guerilla cardio workout used by the Guerilla military division.
pgoata 3 years ago
good video, I do 10 100 meter sprints once a week and then twice a week I run straight and curves which is running fast on the straight parts of the track and jogging slowly around the curves. Intensity is the key......good video Yuri
capnmuscles 3 years ago
what i want try is sprinting(100m) and walking(curve)and again sprint and walk and so on ..thats what i did as i was younger(with 8pack)but now i got no 8pack anymore i want it back :D..what do u think yelkaim1 ? btw i do powerlifting/bodybuilding 3times a week...3times interval and 2 times powerlifting ? made swimming or long cardio (10km+)@ weekend..nice vid 5*
YouNoop 3 years ago
thats stupid YouNoop, you will overtrain... you need more rest!
3x bodybuilding and 2-3x hiit is enough!
robbi18w 3 years ago
i did harder stuff and i wasnt overtrained..why do u call people stupid whitout knowing them ? i just dont have enough time^^
YouNoop 3 years ago
hmmmm, makes alot of sense.
ozboybrian 3 years ago
simple instead of jogging for an hour you can run as fast as you can for 10 mins which will b better and more efficeiatndfjmndfndnf
FIyboy31 3 years ago
I think it really helps to understand you have to burn through a requisite amount of glycogen before you start burning fat at a higher rate. Interval training basically tricks your natural adaptation mechanism, however you do get hungrier sooner. In the end it comes down to calories in/calories spent, its just which way is the best overall plan! For example getting strong from cardio training up for a month or so before trying weight loss helps you later on when you focus on burning fat.
Arianive 3 years ago
yes it is normal, especially if you're using resistance. The lack of change in weight is likely due to the fact that you've probably put on lean muscle while reducing your body fat. Muscle ways more than fat and thus may make it seem like you haven't lost weight. The key is to look at your body composition. If your body fat has gone down then that's what's most important!
yelkaim1 3 years ago
Hey thanks for all the info. I have a question to ask. Ive been doing interval training for about a year now with weights. Kind of like crossfit but just not as hard core. I can actually SEE that Im losing fat but when I get on the scale it says that I gained weight. Is this normal?
sungshin407 3 years ago
HIT is great for those who want to maintain lean muscle. It doesn't burn muscle - only carbs and fat. You breakdown muscle when you do cardio for longer durations.
yelkaim1 3 years ago
I want to build muscle too. Does HIIT burn muscle? Because i really don't want that
tommyk77 3 years ago
Can you cite the studies that prove intensity is king for fat loss? There is so much contradiction out there and i would love to read the hard data.......thanks!
nyclear 3 years ago
Men's Health is really good. it always endorses HIIT. they cited a study by Cornell University that people who did HIIT instead of normal cardio burnt 8 times more fat than normal
tommyk77 3 years ago
Nice vid but you may want to rethink interval duration. Intervals need to be extremely short for maximum fat burning. See the study by Boucher (who used 8 seconds) and the myoglobin research done by Astrand. Going beyond 30 seconds hinders fat oxidation due to myoglobin depletion and will cause a person on a calorie restricted diet to crash & burn - and lose muscle.
zorasterman 3 years ago
on its own or after your resistance training is usually best. Ensure you finish eating at least 2 hours before your workout. Mainly carb based but you can throw in some protein as well.
yelkaim1 3 years ago
Yuri, on my treadmill it shows the miles per hour you run, so my question to you is, an easy jog would i put it on 5 miles an hour for 40 sec and would i put it on 7 mph or 8 mph for the remainding 20 secs?
methoz777 3 years ago