 First question is from Nicholas Costa 3517. Does cardio kill muscle games? Okay, we got to clear this up And I believe that a lot of the pro and anti-cardio rhetoric a question that's happening now In the fitness space is maybe kind of connected to how we talk about it So first off I want to be very clear. There's health benefits to any form of activity so long that it's applied Appropriately now depending on your goal you can apply some forms of activity in ways that might be counter to your goal or In ways that will be pro your goal. So cardio can be either pro muscle gain or anti muscle gain Here's where it can be pro muscle gain Does it improve your health and does it improve your capacity to do resistance training? So let's say all you ever do is lift weights and you do heavy sets and low reps and That's how you like to train and your stamina is really preventing you from training in ways where you can increase your work capacity To give the kind of volume that maybe your body would need to propel you any further in that sense Some cardio will help you it definitely will it doing some cardio improve your capacity your work capacity Could help you build more muscle now How can it hurt when you're you're when you're sending competing signals when I'm training for Lots and lots of endurance and I'm training for lots and lots of strength and muscle Well, now I'm gonna get a little of both and not a lot of either That's when it can kill and our big problem really is when people number one goal people have with working out is to get leaner right body composition changes is the number one goal and The problem is when people make cardio the cornerstone of their routine for fat loss to terrible It's just a terrible strategy. That's the thing that we tend to talk about. That's all it is. That's the period That's it. It's just when I think back to all the clients that I train that were coming in for fat loss Their strategy with cardio was terrible and it doesn't mean that we never did cardio It just means that when they first got back into the routine because there's this idea of okay If I want to lose there's I don't know anybody if you were to take a room of 10 people that are not fitness fanatics Like people that probably listen to our show and say hey if you needed to lose weight Okay, you need to lose 20 pounds as fast as you can what would you what would you do? And they would say oh well I would stop eating this or I'd stop stopping this or cut my calories They know there's reduced their calories and they'd say and I would do cardio literally I guarantee that 99% of them would would say that and the truth is that is a terrible strategy For almost anybody who's getting started on their fat loss journey I am not speaking to somebody who is consistent and been working out for 10 years and doesn't miss and has hits their Protein intake and has a healthy amount of calories. They're consuming 2500 to 3000 a day and they're in a great place and I'm saying don't do cardio. No, that's I'm not talking to that person I'm talking to the majority of people that are coming in that are looking for fat loss Starting off with cardio is a terrible strategy. I'll take it even further You take that group of people and we can even make it a little bit more complex and say Here's three different or four different forms of exercise Rank them in order in terms of which one's gonna help you burn body fat the most Lifting weights or resistance training most people with rank at the bottom the truth is it's at the top It speeds up your metabolism and it results in pure fat loss not muscle loss and it gives you better long-term results That's it. There is no demonizing cardio here. It's just it's people are you tend to use it wrong They tend to use the wrong tool for the goal that they have but now the question is does it kill muscle gains? Well, if you're doing if the cardio signal that you're sending is out competing the muscle building signal Then yes, it will but if you're doing car if your number one goal is to build muscle and you do cardio in a way to Augment that now. What does that look like for me? It looks like Higher rep sets super sets pushing the sled maybe even some sprints here and there that would help augment or Accelerate or at least Amplify how my workouts are in terms of muscle building. That's what that would look like but if I'm doing like long-distance running and Cycling and you know, I think there's a difference there when you when you look at like the different types of cardio that you're introducing and I do Subscribe to that work capacity increase of really fueling into you know New muscle gains if you're seriously stuck in that low rep range and you don't have the sort of endurance to get through like high rest but Working through those sets with with higher reps Specifically to like that's gonna build up your endurance and have that effect which in in a sense is a cardiovascular Experience, it's just not like the traditional sense that people You know, you know attribute it towards so In terms of like just staying overall healthy and like including movement in activity in your day That's that's at the utmost priority But you know like in like how you structure that does Make a massive difference in how your physique is people just think it's a faster way to get to their results and it's not That's it's just a mistake. It's not a faster way to get leaner. It's not Especially if you don't have everything dialed in nutritionally like if you're not feeding the body Adequate calories and macros that it needs and then in addition to that you're also pushing excessively on cardio You're not gonna build muscle You're definitely not gonna build muscle that way and you're gonna initially lose some fat But eventually we'll hit a plateau and then you're in a really shitty place You're super low calorie. You're moving like crazy and your body's not changing anymore Yeah, now to be clear the perfect and of course, this is different from person to person But generally speaking The perfect routine for overall health and wellness and quality of life has a strength building and muscle building component a cardiovascular component and a Mobility flexibility component now this isn't but also of course you want to have a spiritual component You want to have good sleep and all that stuff, but in terms of working out Those three components would be part of a routine for overall health and longevity and that's just the bottom line Now there's different there's individual variances and you could value muscle and strength more than the you know mobility and flexibility Or more than the cardio or vice versa that of course you want to take into account But yeah, this this this label that you know, we may be anti cardio. We're not we're anti Doing things the wrong way for whatever your goal is and that's what we're always gonna talk about