How Much Cardio Should I Do When Cutting

today I'm not only gonna tell you

exactly how much cardio that you should

do while cutting but I'm also going to

tell you which form of cardio will get

you the best results


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alright Monday I did a video covering

exactly how many calories you need to

adjust by while you're cutting so if you

missed that video I will link it at the

end of this one and make sure you check

it out afterwards but not until you

watch this one first but naturally when

it comes to how many calories you should

cut the next question is how much cardio

should you do as well but make sure you

stay to the end of the video because I'm

not only going to tell you how much

cardio to start with but how to make

adjustments as well as which form of

cardio you should be doing okay let's

start with what we know we know that we

need to create a calorie deficit to lose

weight and calorie deficit means eat

less calories than you burn so if

consuming fewer calories is going to

allow us to create a bigger deficit

adding more expenditure to create more

calories out is gonna create a bigger

deficit and cardio is the biggest factor

that we have control of to be able to

expend more calories now I'm not gonna

go into a big thing about strength

training versus cardio in this video

just know that you absolutely should be

doing strength training in your routine

if you want to create the best possible

results the difference is straight

training doesn't change whether you're

cutting or not cardio does now when it

comes to how much cardio to do to start

your diet you have to remember that

whatever you're currently doing is what

your body has been adapted to so say for

instance you're already doing three

hours of cardio per week before you even

start your diet that's gonna be your

baseline before you add on more cardio

so if you're just starting your cut

hopefully your cardio isn't that high so

much like I told you in the last video

that you want to be eating as many

calories as possible while still seeing

results you also want to within reason

be doing as little cardio as possible

while seeing results this is because the

metabolism is very adaptive and when you

do a low room for adjustments as things

stall you shouldn't necessarily do no

cardio if you're not cutting I do find

that there's some benefits to have a

little bit in not only for just general

health but also work capacity and things

like that so doing in 30 40 minutes of

cardio a week is certainly reasonable

you just don't want to do too much

unless you just really love cardio as

you lose more and more weight in your

body adapts or you're gonna have to do

more and more cardio so this is why you

don't want to start with a super-high

amount you want to be able to just make

some increases to get things going again

and leave room for down the road we're

gonna have to be more aggressive trust

me I know it's super tempting to just do

a ton of cardio right off the bat to try

to like jumpstart your diet but I'm

telling you it's a huge mistake do not

do it don't do what a lot of people do

and add like three or four hours of

cardio per week right off the bat just

to get things going that's a really big

increase and like I told you Monday if

you start losing weight too fast not

only you're gonna sacrifice more muscle

but your body's gonna fight you hard as

your metabolism adapts and it's gonna

make senior long-term goals much much

more difficult to happen I know it's not

a popular topic but slower weight-loss

will yield you better long-term results

than faster weight loss so anyway when

you start your cut I typically recommend

increasing your cardio by about forty to

sixty minutes per week and this is also

in conjunction with the calorie drop

that you're gonna make as well remember

that this is an increase from whatever

you were doing before so if you were

already doing an hour of cardio per week

and you add an hour of cardio you're now

doing two hours of cardio for the week

and you can break out this cardio into

smaller sessions if you'd like and

actually I typically recommend it so

maybe you'll only do 10 to 15 minutes of

cardio four to five days a week but if

you haven't currently been doing any

this is actually gonna be a pretty

significant change and be more

challenging than you think let me

explain why I think shorter sessions are

better say for instance you were doing

80 hours of cardio per week if you were

doing 240 minute sessions per week to

get it in you're still getting the 80

minutes of cardio but it's a lot harder

to push for 40 minutes than it is say 10

15 20 minutes so while you make it 80

minutes per week doing two 40 minute

sessions if you did say four 20-minute

sessions you're gonna be able to push

harder during those 20 minute sessions

than you would a 40 minute session and

therefore you're gonna get more calorie

burn by doing the same amount of cardio

but breaking it into shorter sessions of

course just because this is what's most

optimal doesn't mean it's necessarily

right for you and if you just prefer and

enjoy longer sessions of cardio by all

means do that I think we also have to

keep in mind what our schedules look

like it's just if you want to get the

most bang for your buck

you're probably better off doing shorter

sessions and maybe adding like 15

minutes of cardio at the end of your

training sessions one very overlooked

factor when it comes to all things

fitness related is how much we enjoy

what we're doing if you enjoy it you're

going to adhere better and if you adhere

better you're gonna see better results

we need to make sure whatever we can do

is something that we'll be able to do

more long-term rather than just short

bouts of something that we end up giving

anyway after you've made that initial

adjustment just like with the calories

you're gonna keep that the same until

your body adapts and until you hit that

plateau and then you're gonna have to

make some different adjustments and I

think it's important to remind you that

we can't only look at scale weight make

sure you're also looking at body

composition measurements how clothes are

fitting things like that

now once thing is to have truly

plateaued and they always will

eventually there's nothing will ever

work forever basically have two choices

when it comes to making a change and

getting things going again actually you

have three you can either decrease your

calories you can increase your cardio or

some combination of the two which is

what I typically recommend so now maybe

you make a 30 40 minute increase in

cardio to your week and see if that gets

things going again if you're not making

a calorie drop you're gonna have to be a

little bit more aggressive with your

cardio if you want to go with more of a

calorie drop then maybe you only add 20

minutes or don't even add any cardio at

all just make a bigger calorie decrease

for what it's worth I actually find that

decreases in calories are typically more

effective than increases in cardio it's

just the body seems to be really good

and adapting to additional cardio so the

more cardio you do the less you get from

it so calorie decreases typically work a

little bit better but if you do a

combination that typically really gets

things going pretty well

then eventually the body's gonna adapt

this you're gonna have to make more

adjustments to get things going again

and so on and so on so you see why you

don't want to do too much cardio right

off the bat you need room to grow now

keep watching because I'm not only gonna

tell you what types of cardio should do

but I'm also gonna tell you at the end

of the video a very common mistake that

a lot of people fall into and I want to

make sure you don't do that but first

one more thing truthfully there isn't

necessarily an upper limit of how much

cardio you should do you have to keep in

mind what's gonna be realistic for you

and your schedule not only that but also

how you're gonna feel doing that much

cardio but everyone's different like

some people can reach their goals only

doing about an hour of cardio per week

other people are gonna have to do an

hour of cardio per day to reach their

goals so everyone's unique keep in mind

the more extreme their goals are the

more you're gonna have to push and

you're gonna have to embrace some extra

challenges that are going to come your

way alright so let's get into the types

of cardio and which ones I think are

best the first options we have to look

at is either steady state or hit cardio

honestly neither option is either right

or wrong it just kind of depends on what

you prefer but I do find that for the

majority of people they tend to do

better by prioritizing steady-state

cardio over hit cardio while hit cardio

will certainly burn more calories in the


time that you do it it's also much more

fatiguing and harder to recover from so

if you end up doing a lot of hit cardio

other things are gonna start to suffer

such as your training performance and

your overall state and mood and how much

you move around during the day and

things like that so you could be

sacrificing additional calories burn in

other areas just to get a little bit

more out of a little bit less time but

some people just really enjoy hit cardio

and would much prefer to do that over

steady-state and there's nothing wrong

with that but if you haven't been doing

it I wouldn't recommend adding more than

one 20-minute session of hit doing about

maybe three to six intervals per 20

minutes so the trade-off here is if you

do more steady-state it's gonna require

more of your time but it's a lot easier

to recover from and it won't be so

fatiguing so you can do things like

incline walking or biking or elliptical

or light jogging without totally

crushing yourself and the longer your

diet and the more weight you lose and

the lower your calories going to get

energy is gonna be at a premium so

saving some of that with more

steady-state cardio instead of high

demand high intensity cardio is probably

going to be better plus there's the

added bonus that when you're doing

steady-state cardio you're actually

using fat as the primary source of fuel

now that's not to say that you're not

burning fat with hid I'm not saying that

at all but that's for a different video

altogether like I mentioned there is a

very common mistake that a lot of people

make when it comes to increase in their

cardio and I want to make sure you don't

fall for this what happens is they

increase their cardio but they don't see

better results and they can't figure out

what's happening especially when it

comes to doing more hit cardio and you

get really tired and fatigued you might

end up trading the calories from your

knee which is not exercise activity

thermogenesis for additional calories

from cardio burned so neat is basically

like your everyday activities so what

you do we like just kind of walking

around getting up sitting down getting

stuff out of cupboards and just your

overall general movement when you do a

lot of cardio and you get really tired a

lot of times your meat will suffer

because of this because you're so tired

you'll move around a lot less so even

though you increase your cardio and you

burn more calories through cardio you

burn less calories throughout the day

because you're lying around on the couch

more and you're not moving around and

you thus have basically traded calories

and your expenditure for the day it ends

up being the same which is one more big

reason why I typically prefer

steady-state cardio overhit now make

sure you check out this video I did on

how to adjust calories as you're cutting

and if you put that video together along

with this video you were on your way to

a very successful cut