Avoid These 2 Common Mistakes When Doing Cardio To Lose Weight #LLTV

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Best Tips When Doing Cardio To Lose Weight

Are you making these two common workout mistakes when doing cardio to lose weight?

Today I want to quickly share two mistakes that I’ve been seeing at the gym when it comes to weight loss and cardio workouts.

Mistake #1 When Doing Cardio To Lose Weight

Getting in the comfort zone of ALWAYS doing steady state or low intensity cardio workouts.

Steady state cardio simply means maintaining the HR at a steady, continuos pace over a long period of time (usually a walk or slow jog).

Why is this a mistake?

Since you’re doing the same workout over and over again, research shows your body can adapt to the same repetitive stimulus after only 6-8 weeks.

When your body adapts’¦fat loss stops.

Here’s your Action Step:  Switch to interval cardio workouts.

However, if you’re new to the gym and out of shape, feel free to start with low intensity, steady pace cardio workouts for no more than 6-8 weeks’¦then switch to interval training for your cardio workouts for rapid fat loss.

Switching to interval cardio workouts is as simple as increasing the speed, resistance, or incline for 30 sec to raise your HR, then lower the speed, resistance, or incline until your HR lowers’¦and maintain that for 60 sec.

Then watch the fat burn off much quicker!

Mistake #2 When Doing Cardio To Lose Weight

Performing your cardio workout BEFORE strength training (in other words) lifting weights.

When you lift weights, you empty your glycogen stores which sets the body up for prime fat burning during the cardio workout.

Also if you complete your cardio workout before weights you’re going to be weaker as your blood pH drops, thus you’ll hinder your body’s ability to recruit your high threshold muscle fibers which are needed for an awesome workout.

Here’s your Action Step: If you’re combining your cardio workouts and your weight training workouts into one session’¦

Lift first’¦cardio after. 

In the comment section below, let me know what your favourite cardio workouts are? Mine are sprints!

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Questions For You:

– What are you favorite cardio workouts?

– How often do you do them a week?

 

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.

0 responses to “Avoid These 2 Common Mistakes When Doing Cardio To Lose Weight #LLTV

  1. I believe in facts(result), not theory. When I went oversea travel for 2
    weeks, I ate more than usual, I came back losing weight and looked great. I
    had never done any HIIT during my travel (!), but I had at least 4 hrs of
    walk each day – comfortable pace as any traveller will do. I believe any
    workout is good, as long as you are moving, you are good.

  2. Wait I have been running for 4km before every workout session and it was
    like an intense run. Is that what u meant by the second mistake?

  3. man that voice really suits you in the end 😛 haha jks
    Lift first cardio after !!
    ill be sure to try that out today but the only problem is usually if i do
    that by the time i get to cardio my body is drained and intensity doesn’t
    stay the same

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  8. Damn, I diden’t think I was doing this misstakes but… Yes.
    So now forth, Weight lifting before my Cardio intervals. Thanks Brad!

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  14. What would you recommend for people that workout in the morning and the night? Strength in the morning and cardio at night? Or cardio in the morning and strength at night?

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  19. Brad i make the expiriance that it yould be great if you do a interval 15min cardio before the strengh training. Because if you do intense strengh workout with supersets and dropsets etc. its a 45min fatburning workout to with an empty glycogen storrage because of the cardio you did before.

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  21. I like jump rope for my cardio! If I don’t lift weights just target workouts like squats and butt lifting exercises does it still matter if I do cardio before or after? Thank u! 🙂

  22. dont listen people saying steady cardio is bad cause its not. Do both HIIT ans steady, just do more of what you prefer. Fat loss will never stop simply because thermodynamics laws.

  23. Quick question. What if I’m doing both at the same time? I’ve been on a plan of full body movement bodyweight exercises with no breaks in between. I leave the gym dripping in sweat and gasping for breath. Is this the wrong approach?

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  28. Thank you so much Brad. I have just started training this week and was commiting these two mistakes. Fortunately I found your youtube channel and I will be able to change the way I work out.

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  34. Hey Brad. I’m doing 10 min warm up cardio before my weight training and right after I’m done with weights I do 20 min interval cardio. You think it’s the right way ?

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  45. yes i wouldn’t be too concerned with slightly overeating your protein macros (or fat sources for that matter)…keeping carbs in the under 150g umbrella is key to getting lean faster

  46. hey brad. im currently on a 40-40-20 macro split. 236p-236c-56f recently iv reduced my carbs due to sensitivity and im seeing great results(90-150c). in your opinion, would i still see fat loss if i eat over my protein macros while still keeping my carb macros relatively low? what are the possibilities?

  47. hey brad, i’ve been doing my cardio in the morning on a empty stomach but with a cup of black coffee in my system. After i finish i go straight home and have protein souce and carbs. I am loosing fat at the steady rate i would like to, is this the wrong approach though? Also i alter my macros every week doing 20/40/40 split

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  52. Hi Brad, what do you think about doing cardio in-between your lifting / strength training exercises? so for instance, you do a set of weighted dead lifts then you move on to doing a cardio exercise like burpees or mountain climbers then you move on to the next set of your strength training and so on. Hope that makes sense.

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  61. good question…if you’re doing bike sprints (all out effort for 30-60 sec then normal speed to recover)…I’d say yes…but if you’re just cruising along at a normal pace, it’s more of a warm up.

  62. Brad, I go to gym riding a bicycle and it takes me 30 min to get to it. Should I count those 30 min as a cardio session?

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  65. I was nearly disappointed until you mentioned sprints at the end!! I don’t care who you are or what you are sprinting is the **BEST** fat loss exercise anyone can do. I’m not talking running either, all out full intensity sprinting. As a rule of thumb if you start slowing down even a little, STOP. get your breath back and repeat. Better to sprint uphill in my opinion, easier on the knees. Yes it’s Hard work but the results are spectacular.

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  67. I see people running 30 minutes at the same speed on a threadmill and they wonder why they see no results. I run for 10 minutes in 30-45 seconds intervals and about 10.5 speed then take it down to 6.5 with the incline about 8-10 and do that for 10 minutes. Works for me and it burns fat

  68. if you’re training specifically for a 5K that needs to be the focus of your training. Try splitting up you weight days and cardio days. So train cardio one day, and weights another.

  69. Hey Brad, I’m training for a 5k, and currently doing cardio first to help increase my aerobic capacity. Would it be more advantageous for me to do strength training first?

  70. I typically do cardio first and then weights in one session. I had no idea that I should do weights first, THEN cardio. Thanks so much for the information! I love to run for cardio training; however, because I have a bad knee, I alternate between that and walking. I also still like to do Tae-Bo for cardio. I try to switch up my routine each workout session. Thanks again! I subscribed.

  71. Thank you for the info! I almost always do my cardio first, and weights after (though I don’t actually use weights, but resistance bands…is it the same??).

  72. Oh great post as always! Luckily I got it down 😉 but only thru reading about fitness and really getting into the topic. I think its the lack of information and the lack of really researching for yourself about weight loss and all that what makes people do these kind of mistakes.

  73. hey Brad, great post! And I like how you suggest that you do strength training first and then cardio after. For a long time I followed this protocol:
    45 min – 1 hour – lifting
    15 min – intervals (45 sec hard / 90 sec recovery)
    20-25 min steady cardio on elliptical
    And it worked really well.
    I would like to know what you would think about mixing lifting and steady cardio. For example, doing a set of squats (10-12 reps) to get your heart rate going and then follow that with 2-3 minutes slow jogging (70% of MAX HR) and repeating this for a various exercises. I would think that this way you could use the lifting to deplete the glycogen stores and also release fatty acids in the blow stream and then use jogging (or walking) to burn the fat.

  74. Thank you sooo much Brad for your weight loss routine.. I’m definitely going to follow it for the next 4 months (to loose weight) and i’ll try 100% to make the changes you said in the report. Hope I don’t get disappointed this time 🙁

  75. brad, i think your great but i have never subscribed to anyone because someone said “be sure to subscribe to my channel!” I subbed as you give good info, save the last 15 secs of your vid for more info rarther than telling us to subscribe! I do think ur great though x

  76. Brad does this suggestion change for a leg day at the gym? A friend of mine did a heavy leg workout including squats. He followed up with 100 yard sprints and ended up injuring his hamstring. Would you agree that sprints and squats are an exception? that is always sprint first if you will squat heavy that same day?

  77. I HATE CARDIO! So always only did intervals -get it over faster, only need to it 3x a week. Since my hip replacement, the muscle’s don’t work to let me do them.

    Guess I’m going to have to force myself to get some steady state cardio in and hope the quads start catching up.

    Funny thing is, I’ve always done cardio before my weight training (the weight training being the reward for staying on the damn machines). Never found a deficit in the training. Being really well warmed up always seemed to help. (though I know my blood ph was out of whack!)

    I’m a competitive power lifter. My favorite cardio workout? Sandbag work.

  78. I usually begin with a light cardio warmup, followed by weight training, and then finish with a HIIT routine, but after reading an article recently about building a workout plan consisting of both cardio and strength training I began to question the way I workout. In this article it states that cardio and strength training should be done on different days or at least 8 hours apart from each other. They said that doing cardio right after your workout doesn’t allow your body to recover and start the growing process because it is delayed from getting glycogen back into the body. I am curious if you drink a protein shake after lifting weights or do anything to refuel your body before performing cardio? I get so confused sometimes with all the information that’s out there about working out and am finding it hard to stick with a routine because by the time I’ve established one I’m discovering a different idea about what someone says works best for our bodies.

    Here’s the link to the article:
    http://www.bodybuilding.com/fun/james4.htm

    1. Hey Raychel, i’m fortunate enough to set my own schedule so I can split up my cardio from strength training. So I’ll either do HIIT one day and strength training another…or HIIT in the morning and weights in the evening. This is optimal but if you don’t have time, lift first, HIIT after. You could have a shake, but most people don’t do well with a shake in the belly while doing HIIT

  79. Great post! I knew about doing intervals to keep your body guessing, but I never knew it’s good to get strength training in before my cardio. I love learning new things!

  80. Brad – I’m trying to bulk up and add some muscle. I lift 4 days a week, and two non lift days, I do 40 minutes of interval cardio. One day, I just rest completely. With a Gail of gaining muscle mass and strength, is this a good cardio plan?

  81. I do both HIIT training and cardio after weights. But does research prove that you need to do cardio after workout? Or is that just your opinion? I don’t it after just b/c I’m weak and I need all the energy to lift. Thx =)

  82. Hi I have a question: Can I do circuits that will consist of Example: lat pull downs than burpees then back to lat pull downs? What is your take on that? Thanks love your videos

  83. 5 mins of light cardio to warm up the cardiovascular system, and/or a bodyweight warm up (push ups/squats/etc) and/or 1-2 sets using lighter weight for the exercises to be performed.

  84. So true! My favorite form of cardio is sprint-rest intervals…they never get easy lol
    I love you videos; keep em comin!

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