7 Cardio Mistakes That Slow Weight Loss

there’s a lot of little mistakes youcould make when you’re doing your cardiobut what about the seven biggestmistakes now I know that sounds kind ofcheesy because there’s a lot of videosout there in the internet that will justpull random information from randomwebsites and put them into a video but Iwant to break down what I truly thinkare the 7 biggest cardio mistakes andthey’re not just random things they’rephysiologically back their science backand they make a lot of sense but they’realso kind of unconventional so we’regonna get right to this and we’re notwasting any time I do want to make sureyou hit that red subscribe button but Ialso want to make sure you hit that Bellicon that way you can be part of mynotification squad and know whenever Ipost a new video because we post videosthree to seven times per week and it’salways good content like this so let’sgo ahead and let’s dive right in tonumber one okay the number one mistakethat people make is never ever varyingtheir cardio intensity okay they’ll goon a treadmill or go on elliptical orsomething like that or even if they doHeinz it’s the interval training they’rekeeping their intensity roughly the sameday over day now what this is going todo is it’s going to condition the heartto get super adapted now ultimately wewant this to a degree we want the heartto get adapted we want that leftintegral to get a little bit larger alittle bit stronger we want the musclecell wall though they’re they’re allmuscle wall the heart to get bigger andstronger so that our stroke volumeincreases but if it happens too muchthen what happens is we get way tooefficient you see the metabolic or fatloss effect of cardio comes from itbeing a little bit challenging so whenit starts getting too easy from anendurance from a heart standpoint it’sactually not having as good of an effecton our body composition sure it’s goodfor our cardiovascular system but alsovarying your intensity is gonna be goodfor that so you just want to do somedays where you’re going easy some dayswhere you’re pushing it some days whereyou’re doing easier intervals some dayswhere you’re doing harder intervals nowthe same thing applies with your lungsyou see your lungs adapt and your lungsbecome more efficient at transferringoxygen but also your diaphragm is amuscle and your diaphragm helps expandyour ribcage so that you can breathe sowhen your diaphragm becomes moreefficient at expanding and contractingwell then of course breathing in generalbecomes easier which means working outis easier it sounds kind ofcounterintuitive but you don’t wantworking out to becomeit needs to be mildly difficult and youneed to always be pushing it a littlebit so this leads me in to number twookay this mistake is very similar tonumber one but it has more to do withsort of the kinesiology size or the bodymechanics and that’s doing the samemovements for cardio over and over againI’ll give you a very basic example okayyou see the person that goes into thegym and they go on the elliptical andthey just hit the elliptical for 30-40minutes every single day but then younotice that they’re never really gettingany results well it isn’t just becausetheir metabolism has adapted to thatit’s because they’re lacking two thingsthey’re lacking progressive overloadokay they’re saying at the sameresistance so there’s no overload on themuscle it’s just getting in a rhythmbut they’re also never cross-trainingand changing direction of movement so ifyou’re moving in one direction your bodyis going to do whatever it can to findsome efficiency with that anotherexample is a runner you see a lot ofrunners that aren’t an amazing shape yetthey’re decent runners they don’t havethe body you would necessarily want butthey’re good at running it’s becausetheir bodies have gotten so adapted tojust having short hip flexors that movethem through the motions theirhamstrings are used to moving throughthat specific motion their quads movethrough that specific motion but themoment you have them do some kind oflateral movement they’re huffing andpuffing because they had to move outsideof the realm of what they’re normallydoing it’s never about adapting to muchit’s always about shocking the system socross train if you do the ellipticalthen one day go do the stair climber ifyou always do the stair climber then oneday go hit the treadmill on an inclineswitch it up do some high-intensityinterval training it makes a bigdifference okay number three is aimingfor a specific heart rate range I know alot of people that base their trainingoff of a simple heart rate monitor thisis not the way to go and even worsebasing it off that little chart that’son the treadmill because that’s totallybogus here’s why this is a problem okaythe heart rate sure that has some meritthe problem is that weather will changeit dramatically weather will change yourheart rate if it’s hot out your heartrates gonna change if you don’t sleepwell your heart rate is naturally gonnaelevate sometimes 10 15 even 20 beatsper minute depending on howsleep-deprived you are because you’re ina stress state you have differentcatecholamines adrenalin pumpingeverything like thatthat’s a big deal okay so that meansthat when you go to the gym you’reregistering in your mind and you’reregistering heart rate why’s that you’reworking out harder than you are soyou’re actually not getting that much ofan effect so you’re just I’m trying toget to my 160 heart rate well you gotthe 160 a lot easier because you didn’tsleep okay the other thing is stressit’s studies have shown to that likeeven stress from work or stress fromhome can increase your beats per minutefour to six sometimes even more thanthat beats per minute that’s a lot so wereally want to be careful there so whatdo you do to fix thatwell you don’t pay attention to yourtarget heart range if you do want toplay around with that look at heart ratevariability that’s a little bit moreadvanced and I’ve done videos on thatbut that’s something you might want tofollow this next one is one that youmaybe have done before or maybe you’veseen the guys in the gym that are doingit the guys that go ahead and do somebench press and then immediately jumpoff the bench press and start hittingjump rope for a while now I don’t justmean jump rope but any kind of cardio inbetween sets I understand the premise ofthis let’s try to get our workout in andcombine our cardio so we can get in andout of the gym as fast as possible yesthat makes sense but segregate yourcardio from your lifting it’s veryimportant if you do any kind of cardiobetween your lifting do you accept thefact that you are going to slow down theresults of the actual lifting you’regonna fatigue yourself there’s a couplethings that go on first of all your taskswitching studies have shown that ittakes a lot of oxygen to take your brainfrom going one direction and to have itshift to another direction our bodiesand our brains aren’t designed to liketasks which super efficiently we’redesigned to be a little bit more focusedwe’re not multitaskers so if you’rebench pressing and you’re in liftingmode and then you try to switch gearsover to cardio mode believe it or notthat takes extra oxygen consumption andit completely throws you a loop so thiscauses central nervous system fatiguewhich therefore messes you up even moreokay so it drains a lot of these energystores from the nervous system andoverall but lastly it affects yourcreatine phosphate levels your creatinephosphate levels that’s what’s gonnagive you that initial surge of strengthwhen you’re lifting at the end of theday your lifting is what is going toincrease your resting metabolic rate andmake you burn fat more so don’tsacrifice your liftingfor cardio okay your cardio should begood but it should be separate and apartso don’t do your cardio in between setsunless you’re doing a specific tailoredworkout as such okay the next one isdoing your cardio in a non fasted StateI can’t even remember the last time thatI deliberately went out and did cardiofor cardio sake not on an empty stomachokay when you’re on an empty stomachyour sympathetic nervous system kicksinto gear what this means is that youhave more adrenaline you have moreepinephrine you have all these differentthings that are causing you to burn morefat okay mainly because they cause theupregulation of what’s called cyclicadenosine monophosphate save you thedetails there but basically what thatdoes is it tells your body hey we needto start burning energy that is storedbecause this person is in some kind ofstressful situation okay it doesn’t haveto be a bad stressful situation but thefact is cyclic adenosine monophosphateallows fatty acids to get mobilized andturns that switch from storage toburning and this will only occur ifinsulin is not present what that meansis the moment you eat insulin is presentwhich means that cyclic adenosinemonophosphate can’t kick into overdriveand you cannot burn as much fat so doyour cardio in a fasted state saveyourself the time save yourself theenergy okay the number six cardiomistake is going to be doing your cardioin a pre-workout State very similar tohow I discussed it in between your setsokay studies have shown that if you docardio pre-workout your strengthdecreases dramatically remember thebiggest driver of our metabolism is ourmuscle and I don’t care whether you area 300-pound bodybuilder or whether youare a 105 pounds four foot seven femalethat’s just trying to stay in shape okaythe fact is cardio is not necessarilywhat drives our metabolism cardio is acatalyst the weight training is whatactually drives our metabolism becauseit builds the muscle okay little muscleor a lot of muscle muscle burns fat sowhen we sacrifice our workouts forcardio that’s when we mess things upyour cardio should be after the workoutwhen you’re segregating it not beforeagain it comes back to that centralnervous system fatigue once again what’swild is that when you fatigue yourcentral nervous system too much you havean upregulation of serotoninupregulation of serotonin sounds like agood thing because it’s a feel-goodhormone but it increases the perceptionof your activity let me give you anexample if you were to go sit in a saunaor a steam room and started to break asweat and then went right into the gymand started working out wouldn’t yourperception of your workout be a littlebit higher simply because you’re alreadysweating see a lot of times we we cometo believe that just because we’resweating we’re working out harder that’snot the case so it’s like if you go andyou do cardio first and then you startlifting you psych yourself out you thinkyour workout is better than it wasbecause you’re already sweating yourheart rates up a little bit that doesn’tmean anything and that’s one factor whenyou look at your workouts so disregardthat separate your cardio and separateyour lifting okay and the number sevenmistake okay this is a big one though ispeople are simply overtraining withtheir cardio you have to let yourselfrecover not only for your performancebut so that you don’t adapt too much inan ineffective way we’ve come fullcircle here adaptation is not our friendin this case we don’t want to be adaptedokay we want to be fat adapted where abody is used to burning fat but we don’twant our body just efficiently expectingus to do cardio if we do cardio everysingle day then the body expects us todo cardio it’s becomes our norm takesome days off and you will have a biggereffectI would rather you do cardio three orfour days per week or even five days perweek but do it with intervals whereyou’re surging up and down withdifferent movements than just getting upseven days a week and hitting theelliptical for 15 to 20 minutes it’sjust not gonna get you that much of aneffect so anyway hopefully this becomesthe Internet’s leading cardio mistakevideo and with your help it can be sogive it a share go ahead and commentdown below if you have ideas for futurevideos and I’ll see you in the next one