Weight training for FAT LOSS | Why cardio makes you FAT!

Weight training for FAT LOSS | Why cardio makes you FAT!


– 97, 98, 99, 100! – What the hell are you doing here? – You were right there, Johnny. I’m just doing some sit-ups. – I know that, man, but
why are you doing so many? – Well, I was told the best way to burn belly
fat is by doing sit ups – Who the (beep) told you that? – Who told me? – Tell me. – Dave. In tech. – What’s up YouTube? And welcome to today’s video. It’s so awesome to have you with me. Thank you very much for tuning in. If you haven’t already, make sure you subscribe to my channel and turn on that little bell notification so you don’t miss out
on any future content. The first thing I wanna talk about, and you probably already know this, but you can’t sport or juice fat. By that I mean, if, like Ian, you’re doing hundreds
and hundreds of sit-ups, I’m afraid that’s not going to have a profound effect on any fat you may have deposited
around your stomach. My own fat loss diet is going
pretty well at the moment. I’m currently in week three of a six-week mini cut. And I’m starting to see some changes. If you watched episode one, you’ll know that I was ill at the end of week one. My weight reduced pretty dramatically, so I decided to put my
calories up from 2900 to 3100. Which doesn’t seem to
have had a negative effect on my fat loss. I’m pretty happy with my progress so far, and I’m excited for the next three weeks to see how far I can push it. I’ll probably put my
calories back down to 2900 and then maybe reduce it further to 2700 in weeks five and six. But we’ll see how it goes. My training’s also going pretty well. I’ve designed a training
program that’s essentially supporting my nutrition plan. It isn’t too taxing,
which is really important, and the basis of what I wanted to talk to you about today. It’s really important
that your training plan supports what you’re doing nutritionally. So if you’re creating
this large calorie deficit by restricting the amount
of food you’re eating, it’s really important that you’re not training too intensely, ’cause that’s only gonna create an even larger calorie deficit. And you don’t wanna create too large a calorie deficit. Otherwise, it’s gonna make you feel even more hungry, lethargic, and probably not very nice to be around. So the main point I’m gonna
talk to you about today when I recommend how to train, is train smart while you’re on a diet. Let’s not tax the body too much. Let’s just tax it the right amount to get the best possible
results for your fat loss diet. I’m gonna go to the Corner of Knowledge, which is the corner of my living room, and I’m gonna give you my recommendations for how to train whilst
on a fat loss diet. See ya in a sec. ♪ Yo yo yo yo yo yo yo ♪ ♪ Comin’ in ♪ First thing I wan to to highlight is that when I work with any
client to get them into shape, my main goal is to help
them manage their stress. By that, I’m referring to
the stressful known cortisol and its secretion within the human body. I want my clients to have
the least amount of cortisol, because cortisol can massively impact your ability to reduce
body fat or build muscle. There are plenty of studies
that prove this theory, and I’ve linked them below. Now, one study that I
found really interesting looked at the impact of a
stress management program on weight loss. Over an eight week
controlled study period, a group of obese patients
had positive results regarding stress and the
reduction of their weight. This study, along with some
of the ones I’ve linked below, show that the association
of stress with obesity is undeniable. The more stress one has, the greater amount of cortisol produced, leading to the accumulation of fat in the abdominal area
known as visceral fat. Decreased levels of stress are associated with lower cortisol secretion, which could contribute to the
reduction of abdominal fat. If we wanna lose body fat, then we need to manage our stress. And that’s the basis for my programming when it comes to fat loss. Cardio. I think, at some point,
we’ve all been instructed that cardio will reduce our body fat. But what if I told you excessive bouts of high-intensity cardio, like Barry’s, Orange Theory, or Soulcycle can actually make it
harder to lose body fat. It might be causing you
to actually gain weight. (evil laughter) Now, a study by Hill et al examined the influence
of exercise intensity on cortisol levels and used bouts of 30
minute exercise intervals at varying intensities. The intensities measured
were 40, 60 and 80% and based upon the participants VO2 max, which is essentially
their maximum heart rate. They found that exercising at
the intensity of 60 and 80% had a significantly
greater impact on cortisol compares to that of 40%. They actually discovered
that lower intensity exercise resulted in a drop in
circulating cortisol levels. If you’re trying to reduce your body fat, particularly around your abdomen, then hit star group exercise
like Barry’s Boot Camp might actually be doing
more harm than good, and making it harder to meet your goals, due to the fact it’s
elevating your stress levels. (evil laughter) Also, let’s not forget that
it makes you bloody hungry, which isn’t going to
make dieting any easier. When it comes to training for fat loss, I would primarily use
upper lower body splits. Based around a method known as German Body Composition
Training by Charles Poliquin. For example, your first
session of the week could begin with a deadly
variation like a trap bar combined with an upper body exercise such as a single arm dumbbell press. You could do, say, three
sets roughly eight to 12 reps and have maybe 30 to 60
seconds between each super set. Could then go into a
barbell Romanian deadlift and super set that with a shoulder press. The following day you could
do barbell back squats or a squat variation that suits you best and super set that with lap pull down. You could then, within that session, go into calf raises and, say, single-arm dumbbell rows. Now, I would combine
this method of training with some low intensity aerobic exercise. Yep, cardio. But low intensity cardio. Aerobic exercise will certainly
help you with fat loss. And I’m in no way saying that it won’t. But it should be done infrequently and the focus should
be on lifting weights. The metabolic benefits of lifting weights are well documented. There is a significant caloric impact when performing upper lower splits like I mentioned earlier
with limited rest intervals, and sufficiently challenging sets. It also increases something known as excess post-exercise
oxygen consumption, or EPOC known as the after burn. This is essentially when
greater calorie burning continues for up to 38
hours after a workout. Further, by increasing muscle development through this type of training, you will help keep your metabolism firing and promote better weight management throughout your body. I recommend three to four
strength training sessions a week alongside a daily step
goal of seven and a half to 10,000 steps. And if you’re managing your stress well, then some low intensity cardio. I often ask my clients just
to aim to do 200 calories in a session. And around 25 to 30
minutes at a low intensity, ensuring their heart
rate doesn’t go too high. This can often be very relaxing for them, and a great recovery tool after a run of taxing strength sessions. You don’t need to smash
yourself in the gym to get great fat loss results. Your diet will do that for you. Strength training will
help limit muscle loss, have a remarkablY positive effect on your metabolism,
your mood, your libido, and also help reduce your cortisol. If you’d like to download
a workout program, I’ve linked one in the description box and it’s free. It’s a four-week program that comprises of three weekly upper lower session, similar to what I mentioned earlier, and has an optional cardio workout that you could spread across
the week if you prefer. You don’t need to follow it directly, and it could just act as a template for you to build your own program. Perhaps with exercises
that suit you better, and are based more on your abilities. I hope you find this beneficial and in some way helpful. Give this video a thumbs
up if you enjoyed it, and subscribe to my channel. I’ll be posting weekly videos around training, nutrition, fat loss, and also my own personal life. The goal of my channel
is just to try and help as many people as
possible every single day. So please share this video with anyone you think might benefit, as you’ll be helping me achieve my goal. In next week’s episode
of The Cutting Diaries, I wanna share with you my progress, a little bit more insight
into my personal life, and also some of my favorite foods when it comes to fat loss. I’ll see you then. Bye bye. ♪ Yo bless ♪ ♪ I just wanna win ♪ ♪ Yo ♪ ♪ L A B B who you runnin’ with ♪ ♪ 2233 I’m a tenant, yeah. ♪ ♪ Yo. State your name ♪

4 thoughts on “Weight training for FAT LOSS | Why cardio makes you FAT!

  1. Jonny I love your intros, they are absolutely hysterical my friend! Love the bleeping out too because I have a 2 year old so I appreciate that πŸ™‚

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