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

Do Fat Burner Supplements Actually Work?

so there’s kind of an inherent distrust in the fitness and in the health industry mainly because a lot of people just market all kinds of crazy things tobe honest so it’s really hard to even talk about a subject like fat loss orfat burners without immediately just turning people off so what I want to doin this video is I want to break down how fat burners actually work and ifthey even do work and if they do work by what means do they actually work upon soyou’re gonna have a full understanding at least at a basic level of how this process works so that way you can make your own educated decision if using afat burner or just maybe just using somecoffee is best for you hey you are tunedin to the Internet’s leading performance and nutrition fat loss channel all kindsof content coming out every single Tuesday Friday and Sunday at 7 a.m.Pacific time but lately we’ve been pumping out videos almost every single day so you have some tremendous value also make sure you check out highly calmso you can check out the latest and greatest performance apparel that I’m Always wearing in every single one of myvideos all right so when we look at the process of burning fat and fat burners in specific we’re usually looking at something known as thermogenesis thermogenesis is a fancy word for generating body heat okay thermogenesis is also the dynamic effect of food also known as the thermic effect of food you see our metabolism isin general is just whenever we consume something it’s the process of taking that food absorbing it utilizing its cellular activity that is our metabolism in a nutshell so whenever we eat we doby default trigger some kind of caloric need that caloric need of course is your metabolism working and it allows us to generate a little bit of heat this is where the old-school notion that you should eat every two hours comes from people used to think that if you are frequently you would end up having a boost in your metabolism through this small increase in body heat obviously not the case we clearly know that with fasting becoming popular and everything like that the point is is the body temperature does slightly elevate after consuming food simply because the body is having to use those calories the useof calories generates Heatnow thermogenesis is just one of the three ways that your body legitimately burns fat now we can talk about allkinds of different ways that your bodyburns fat fromlike a smaller scale or differentspectrum like fasting and differentkinds of cardio and stuff like that butthey’re all different means to an endwhen it comes down to stimulating one ofthese three things so we’re talkingabout thermogenesis okay the productionof heat we’re talking about our basalmetabolic rate or resting metabolic ratejust our calories that we naturally burnat rest and then of course we’re talkingabout physical activity but evenphysical activity we’re generating Heatokay so these are the three pinnaclesthat we really need to be payingattention to always when it comes to fatloss and even choosing a fat burner soour metabolism in general is greatlydictated by the amount of lean body massthat we have now lean body mass iseverything in your body that is tissuethat is not fat so organs muscle thingslike that okay so not usually talkingbones here but when we’re talking aboutthe amount of lean body mass on a personthat determines what their metabolism islike now what’s interesting is thatstudies have shown that when you look atit at a per kilogram basis if peoplehave the same amount of lean body masstheir metabolism is usually the same soour metabolism as far as lean body massgoes is pretty similar between you and Ior me and them or whatever basicallymeaning that if we all had the sameamount of body fat it would be a loteasier for us to determine what ouroverall caloric needs are and ourmetabolism example being this if youhave two 200-pound people one 200-poundperson has 30 percent body fat and theother 200-pound person has five percentbody fat the 200-pound person with fivepercent body fat is going to have ahigher resting metabolic rate simply putputting this in perspective the reasonthat that is is because the muscletissue is metabolically active whichmeans it demands calories and when youdemand those calories you generate heatit was not just this calories incalories out equation it’s all about theheat that’s generated okay so if youneed more calories you create more heatplain and simple so you run a little bithotter you burn a little bit more fat sowhen we look at fat burners how doesthis actually work you see because mostfabrics out there market themselves asthermogenics so the interesting thing isis that it doesn’t seem likethermogenics can actually directlyincrease your core body temperature yousee it all comes down to the betaadrenergic receptors and our overcatecholamine response basically ouradrenaline and our norepinephrine yousee catecholamines other things likeadrenaline and epinephrine okay when wehave beta adrenergic activity the needfor these catecholamines the need foradrenalin and epinephrine increases nowwhat happens if you get nervous whathappens if you get scared or whathappens if you get really excited yourheart rate starts to increase well guesswhatyour caloric need increases simplybecause you have more movement you havemore metabolic demand whether you needmore glucose whether you need more fator whether you need more protein yourbody is drawing it in at that point intime and that is causing a thermiceffect so when we look at most fatburners we look at some of the maingeneral ingredients that are in thereunless it’s some crazy scientific weirdstuff that I’m not even aware ofgenerally caffeine is the biggest thingokay now what caffeine is gonna do isit’s gonna stimulate what are calledbeta 2 and beta 3 adrenergic receptorstherefore calling out more adrenalineand more epinephrine that’s exactlyagain why your body temperature goes upand why your heart rate increasestherefore your body temperature goes uppretty simple with caffeine it’s a greatthermogenic it’s nothing super crazy Imean most of us get it with our coffeeor our tea okay the next thing is goingto be EGCG you see this in a lot of fatburners to it one of the most commonthings and it works because what it doesis it spares the existing catecholaminesso that they actually don’t get reuptakeand so they actually get utilized alittle bit better so it spares theeffect of them so basically it enhancesthe life of them okay then you havethings like carnitine this is wherethings get interesting because carnitineis in a lot of fabrice and we’ve beentold that carnitine allows more fat toget into the cell let me break this downreally quick ok when you have stored fatyou have triglycerides ok triglyceridesare three fatty acids bound to aglycerol molecule what happens is I’llexplain this in another video is thetriglycerides are broken down intoindividual free fatty acids these freefatty acids then go to the cell and theyneed to get put into the mitochondriawhere they can actually go through theentire cycle that they need to createenergy so carnitine is required for thatfree fatty acid that’s been released toget into the mitochondria withoutcarnitine it can’t bein the only time that carnitine wouldever help you is if you were deficientin itwe have enough carnitine so if you havecarnitine flowing around that processcan occur if you’re deficient incarnitine then sure that’s going to helpit speed up so the point here isgenerally carnitine doesn’t do a lot butto play devil’s advocate here if youhave an increase in fat that is beingmobilized okay because you’re workingout or because you took some caffeine orbecause for some reason yourthermogenesis or something that’sgenerating heat is elevated you’re gonnahave more fats going into thebloodstream being broken down which isgoing to increase the demand forl-carnitinewhich therefore you could argue that atsome point in time during that periodyou are going to be deficient inl-carnitine so having some extra ofcarnitine floating around certainlycouldn’t hurt okay so that’s the theorythere whether that is true is reallyhard to come to a conclusive conclusivedecision on another one that’sinteresting is capsaicin okay capsaicinis really cool it’s coming from likecayenne pepper and stuff like that sosome studies show that it can increaseyour core body temperature but morerecent science is showing the way thatit increases your core body temperatureis by guess what stimulating betaadrenergic receptors catecholaminesadrenaline epinephrineit’s all coming back to that it’s allcoming back to the simple thing of justquickly increasing energy so that thedemand for glucose the demand for fatand demand for ultimately protein goingthrough gluconeogenesis is reallyincreased okay so let’s take a look at astudyokay that’s thought this is prettyinteresting because a pretty unbiasedlook it was published in the journal theInternational Society of sportsnutrition took a look at 10 resistancetrained males so 10 people that had adecent amount of lean body mass roughlyabout the same and what it did is it hadthem do two separate workouts one workedout they just went ahead and did theworkout as usual then the next workoutthey waited 24 hours and half the grouptook a placebo supplement and half thegroup took a general fat loss supplementlike a general fat burner that includedcaffeine and included ginseng andincluded green tea extract and anincluded carnitine so it was prettybasic kind of what you’d see in atypical fat loss supplement so it wasreally interestingas they wanted to measure their restingmetabolic rate they wanted to measuretheir heart rate and their bloodpressure so what they did is after theconsumption of the supplement or theplacebo they took measurements at sixtyminutes a hundred and twenty minutes andone hundred and eighty minutes post tofind out where their rmr was where theirheart rate was and where their bloodpressure was well the results wereactually pretty illuminating they foundthat in the group that took the fat losssupplement after sixty minutes theyfound that the resting metabolic ratehad increased 7.8 percent versus 3.3percent in the placebo group then at onehundred twenty minutes they found thatit increased 6.9 percent versus 3.1percent in the placebo group then afterone hundred and eighty minutes theyfound that it increased nine point onepercent versus two point one percent sowhat we’re finding here is that yesactually when a fat burner was takenpre-workout there was more fat loss thatultimately occurred probably because theresting metabolic rate increased nowthere are some bits of subjectivenessthat could happen here like does someoneactually have more lean body mass doesyou know lots of little variables herebut generally it is determined that byincreasing your catecholamines throughstimulation of the beta adrenergicreceptors you actually do burn more fatas a result of thermogenesis that occursas a downline process from thephosphorylation of cyclic adenosinemonophosphate and that whole processwhat that means is indirectly they dohelp you burn fat but you have to beworking out you have to have a stimulusand activity you can’t just pop fatburners and burn fat you need to getmoving so that the fats actuallymobilize but the question remains canyou do this with just coffeeyou see when you look at thesesupplements by and large caffeine iswhat’s really doing the trick so myopinion is a little bit biased I likecoffee so you probably could take a fatburner and have an increase in youroverall results but quite frankly itusually isn’t worth it unless there’ssome really unique technology that’sinvolved you know sometimes there’s coolthings like micellar liposomal deliveryand things like that that make things alittle bit better but most fat burnersyou’re just not going to be in asituation where you’re gonna get allthat much benefit unless you’re workingout really really hard so hopefully thisclears some things up make some sense ofit if you have ideas for future videosor you want to know more about othersupplements and other common things justput them down in the comment sectionbelow and I’ll try to answerin my weekly Q&A; video see you guys soon

5 Best Fat Burners for Women (Do They Actually Work???)

Fat burners really do have a lot of evidence behind them as means to lose weight, provided you use them the right way and you don’t expect results overnight. Here are the main ways they can work, depending on the product. And make sure to check out our full rundown of the best fat burners for women here:

1. Appetite Suppression: Cutting calories is far and away the most important part of weight loss and struggling with hunger is the biggest obstacle for many people looking to shed some pounds. 2. Increased Fat Oxidation: This is when you coax the body into burning more fat for fuel as opposed to burning carbohydrates. The best way to do this is with exercise, but some compounds may boost our fat oxidation. 3. Increased Thermogenesis: Ingredients that increase the amout of calories you burn, usually by about 50 to 100 calories. 4. Decreased Calorie Absorption: This is where “carb blockers” come in, and while they won’t let you eat whatever you want, they may reduce the amount of nutrients you actually absorb. FOR OUR FULL ROUNDUP, MAKE SURE YOU GOOGLE: BARBEND + BEST WOMEN’S FAT BURNERS (Note: We receive free products to review and participate in affiliate programs, where we are compensated for items purchased through links from our site. See our disclosure page on BarBend.com for details.) ** Popular Ingredients ** 1. Capsaicin: An extract usually sourced from red chili peppers, this may help with fat oxidation and appetite but is best known for increasing thermogenesis. Again, usually 50 to 100 calories. 2. Caffeine: Strong evidence for increased fat oxidation, maybe a little for thermogenesis. 3. Green Tea Extract: High in the antioxidant EGCG, which has a strong link with fat oxidation. 4. Green Coffee Bean Extract: A source of chlorogenic acid, which could reduce the amount of calories you absorb. 5. Glucomannan: A popular appetite suppressant that expands in the stomach, helping to reduce hunger. ** Best Women’s Fat Burners ** 1. Leanbean Pros Big emphasis on appetite suppression Good doses of green tea extract, capsaicin, green coffee bean extract Cons May cause thirst Some ingredients, like raspberry ketones, aren’t super well supported by science. Cost: ~$2 per day SEE OUR FULL LEANBEAN REVIEW:

2. Transparent Labs Fat Burner Pros Research-backed doses Has of coleus forskohlii, which might help body composition Contains synephrine, which may help thermogenesis Cons Has caffeine Not a huge emphasis on appetite suppression Cost: ~$1.80 per day 3. Legion Phoenix Pros Big emphasis on fat oxidation Contains 3 citrus extracts for fat oxidation 5-HTP may help with mood during calorie deficits Cons May cause stomach discomfort You’re encouraged to take with caffeine Cost: ~$1 per day SEE OUR FULL LEGION PHOENIX REVIEW:

4. Instant Knockout Pros Good source of glucomannan, green tea extract, capsaicin, green coffee extract Has added chromium picolinate Cons No mention of EGCG content Provides 300mg caffeine per day Cost: ~$2 per day 5. Phen-Q Pros Contains capsaicin, caffeine, and black pepper extract L-carnitine fumarate and chromium picolinate may help with body composition Cons Some marketing claims are exaggerated A little pricy Cost: $2 – $2.50 per day