After years of being in the gym, I’ve noticed that many people can’t generate a high intensity level of training. They think they are pushing hard but they aren’t. For this reason, the muscle growth required to benefit from thermogenesis isn’t going to benefit them and so they probably need some form of cardio….besides, cardio is great for heart health and generally has a host of other benefits.
Just started following you. Loving the channel so far.. I just implemented your limited rest recommendation for the first time today. I am toast. Its not your same workout. I started an ABA routine 3x a week but think I may change to yours after a bit if I think I need more than 4 or 5 days of rest per body part. Today I did DB press, DB Incline, French Press, Dips, Bulgarian Splits, Goblet Squats, and Stiff Legged DL. Whereas before I would rest until I could go again without my cardio preventing me from maxing out, this time I rested as little as possible. Not as quick as you, but fast for me. Man, I'm toast. I didn't throw up, but I was hunched over and breathing hard for a good 15-20 after. My body still feels it. I'm going to keep with it, but man it's rough. I thought I was doing high intensity before, but this was way more intense with the short rest.
Peace I won't lie, its hard for me to believe right now but I will give you credit for your experience. I've heard that walking will mitigate the loss of muscle. Thanks for the info and I will implement the high intensity training and diet protocols . Peace!
i got a friend who use to be on track team, but he cut out cardio and just does 100 of body weight exercises for each part of the body. calves chest stomach legs he doesnt focus on triceps or biceps. he does not cardio. he has a very muscular body. he rest of friday night to saturday night
First of all, thank you for helping to make the world a better place. Do you have any recommendations for cardio for general cardiovascular health throughout the week in combination with HIT (or is HIT in itself health promoting cardio) without being on calorie restriction for fat loss? Thank you in advance and have an absolutely amazing, fun, healthy and adventurous day.💪❤
I think it's important to understand that the cardiovascular system supports the muscular system and not the other way around. As such Naturally Intense High Intensity Training does provide a tremendous cardiovascular benefit. Give this a watch and thanks again!!! ruclips.net/video/DJV9I7eRv8o/видео.htmlsi=DvEMrIiuPkJXOJ8O
@@naturallyintense Did you ever had clients that burned out doing low calorie diet and excessive amount of cardio in the past? it happened to me, lead to fat gain, moody, depressed, burned out.
Absolutely! And sadly it's far too often the case that people would come to me after having really bad experiences with extreme dieting and overtraining. Wish it wasn't the case but it usually is with those already competing or who worked with trainers.
@@naturallyintense also, 15 to 20 minutes training? It’s really something i’m not used to, you build your muscles with this approche during all those years?
@@sly9214 Yes I have, and it's how I have trained literally hundreds over the past thirty-two years as well. But let me caution you that the intensity is such that training any longer becomes almost impossible.
Very interesting! Have you worked with any clients who did resistance training & proper diet, along with walking for fat loss? If so, did they display the same negative consequences as someone using cardio?
Excellent question, and here is the rather fascinating observation. Anyone who did sustained and regular exercise, fast walking, running, treadmill, etc. always had less results fat loss wise than those who just weight trained. And I might add, tended to have a harder time sticking with their diets. But bear in mind that this observation is with men and women training extremely intensely three times a week while also following a decompression type diet.
I love your knowledge, Base I love your down to earth, personality, and how you simplify these principles of high intensity, short duration, type training, I’d be interested to know or have you do a video on how you apply high intensity, training those principles to your ab routine, realizing that the largest part comes from Low body fat percentages but how would one train their abdominals 6 to 10 reps or what have you in the high intensity modality?
Thanks so much for the kind words and for taking the time to look at my work!!! Really appreciate it and as for an ab training video, look out for one in the near future. Thanks again!!!
Thanks for watching and it depends I would imagine on how long you do it but generally walking doesn't seem to have much effect. And I don't do cardio and never did and have dropped as low as 4% body fat and have coached many natural athletes to pro cards winning contest shape with zero cardio. So yes, it can be done!!! Hope that helps.
From what I have observed over the years, those who walk even a lot don't seem to have any reduction in weight loss if it was always part of their regiment. It's the steady state cardio that seems to be an issue. Not entirely sure why that is, but that's what I have seen.
Is cardio not good for your cardiovascular such as your Heart and Lungs I am 56 I just got my self a Multigym stack machine how many body parts should I do per day love your videos I use to play hockey but now I have stopped any advice on what type of workout I should do
It is good for your cardiovascular system, but no more so than high intensity resistance training, and if you are training hard with weights there's no need to do any additional cardio. As for training splits, give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.html
Hi, Kevin. Great episode. Considering the American medical association's estimated recommendation for 150 minutes of weekly cardio for heart health. Would that be accomplished through the 3 weekly workouts and careful diet planning then?
Thanks , Tim and that's an excellent question. The issue is that there has never been any government body research into the realm of high intensity training, and so the guidelines are based only on what they are familiar with. That said, given the fact that myself and long term clients all rate in the upper percentiles of cardiovascular fitness when stress tested I think it's safe to say thirty years in that it's all you need and will do a follow up video addressing this very issue, so stay tuned!!!
Hey man really appreciate your work so far. Good to see a yotube fitness source promote natural body building.. ok... so What i didn't hear u mention and please correct me if u did... was related to heart health. What I hear all the time is cardio helps the heart muscle. Now I know they also say lifting weights helps because it lowers body fat and helps increases muscle mass so a lower body weight helps heart by alleviating stress on heart which helps all kinds of bio markers. But can u address the cardio helping heart? What about someone who is close to ideal body fat % and want to continue to help heart health? Is strength training and no cardio still a good idea? Just want to see if I can pick ur brian on this.
I will indeed work on a video addressing exactly that! In the meantime give this a read- naturallyintense.net/blog/exercise/rethinking-the-need-for-cardio/
@@naturallyintense interesting. "Practiced convention and myth". Thanks man for that link. I'm going to ask u another question related to heart in another video more. It would be more apt there. Dont want to sidetrack ur video comments here. Appreciate your time.
Here is the thing some studies/researches show that high intensity interval training in the form of sprints is one of the best tools for fat loss along with of course high intensity resistance training. Studies have also shown that high intensity training reduces the metabolism for the next 24 hours in order to compensate. For every study their is another study that contradicts what the other study proved/showed/said. So I am asking should I just stick to high intensity [ Max 30 minutes ] resistance training workouts along with a diet of wholesome natural foods ( basically cavemen foods ) if FAT LOSS IS MY PRIMARY GOAL ??? NOTE: Right now I am 5.9 percent body fat percentage since two years with veins, abs and all the good stuff showing all over the body but i want to take it to the next level just for fun. I must get to 3.5-4.0% body fat and I am giving myself 8 months exact for it. So by December 2022 as i have already been on the mission since 1 month.
The studies are difficult to navigate indeed as they are always short term, and I am certain they aren't always conducted with the same parameters. That being said, in 31 years I haven't seen anyone not get into competition shape without any cardio who trained with me and was 100% on their diet. Male or female didn't make a difference. All that mattered was adherence. It takes a little longer than tons of cardio and low calorie diets but when you drop down you can stay down comfortably. You will have to make some changes as time goes on, small ones here and there dietwise. But by December your goal is absolutely attainable.
Why do you want to get lower than 5%? You realise youre hurting urself by being that low right? Youre anorexic, and thats only dangerous. Idk why youre following a bodybuilding Chanel if you have no interest in building muscle and only want to be a skeleton. No hate, just honestly confused to what youre thinking. Look after your health.
I wouldn’t say I’m a natural bb champion as I’ve never competed but look as good if not better than some pros and I’ve never done cardio. Just kept rest periods to a minimum and actually trained hard
@@naturallyintense I really appreciate your reply, I feel like I’ve hit a plateau in my training. I’ve watched about 10 different videos today on your channel and it’s very easy to understand and believe everything you are saying is 100% true. When it comes to sets. 3 sets in an exercise for example. Should you be increasing the weight each set? Or once you have warmed up you get straight into your heaviest set till failure. Then if you want to do another set, you stay with the same weight or even decrease the weight as you have already exhausted yourself. I just don’t see the point in why people increase the weight in each set as that can mean that when you reach your final set, you won’t ne able to maximise your maximum reps. As if you were to do this with starting your working set as your hardest and heaviest set. I hope that makes sense !
@@thejsmfilms7066 It's a bit more complex than that. I usually do three sets, but sometimes it's two sets, and rarely (but it does happen) just one set. What matters is that you have one of those sets where you are going all out, and for example, if you are all warmed up doing shoulder presses, you might not need three sets of side laterals, as you could be warm enough and ready to go all out on your first or second set. It's all about seeing where you are and the same pertains to the weight you use. Hope that helps.
when i had six pack , from doing sit ups and push ups and running and pull ups. i did alot of additional cardio from biking, skateboarding, and roller skating. When i cut out biking and skateboarding i went from 140 to 145 to 150lbs. roller skating and martial arts kept me at 150lbs for years. i was naturally fast. i never trained track but naturally i would dust people on the track team. i think sprinting or short distance running is good for heart rate. But sprinting is good to increase growth hormone.
Great video content, but highly suggest keeping the info down to 8-10 min. You can always add vsubsequent vdeos to expound topics. With limited time, a single point can coniisely convered.
Sprinting is anaerobic. It's not aerobic. But even then there is a point where there will be an impact, what that amount is I could not honestly say as I don't have enough data. Hope that helps.
It's a better option but again, if your diet is 100% point and you are training with truly high intensity, you don't need it. And you will always preserve more muscle cutting down without doing any form of cardio.
i get what he saying: i heard this before. To be muscular you dont need cardio, just the right diet and exercise. i have seen people get muscular with just calisthenics no cardio... But what he is essentially saying: to Lose body fat and get muscular you dont need cardio or hour long sessions of lifting weights. You dont need to work out 5 days a week. You need high intensity ie Heaver weights were you have to push your self to get 9 reps or 10 reps. Do static holds for 5 seconds at each half reps But for Cardio people do for different reasons: Have you ever seen a long distance runner over 40. There bodies are not much look at. They are small but their skin is loose looking an they dont have any muscle mass, they look skinny fat. just with the guts. Where as lifting muscles builds your masculine v-taper. Cardio purpose: Running short distance or jump rope = boxing and mma endurance to last long rounds and put on a show. Most street fights dont last 4 to 5 mintutes. Sprinting = can build testerone and help you increase growth hormone, but doing sprinting only once or twice a week is enough any more can be detrimental on your body over time. Walking a steady state = is said to be good for logentivity. The purpose is aesthethics and strength. You can do weights like HIIT. You should do Hiit a few times a week because of intensity an do it for short rounds. But alot of cardio can be had, for doing stuff like bike riding for fun, roller skating, ice skating, playing with the kids, swimming pool etc.
@naturallyintense I literally came upon your channel today. I have heard not to do too much Cardio but to stay active in combat sports it seems needed. A lot of boxer don't lift but I do because I also grapple as well so I aim to do it all.
After years of being in the gym, I’ve noticed that many people can’t generate a high intensity level of training. They think they are pushing hard but they aren’t. For this reason, the muscle growth required to benefit from thermogenesis isn’t going to benefit them and so they probably need some form of cardio….besides, cardio is great for heart health and generally has a host of other benefits.
This Chanel is gold
Thanks so much. Really appreciate it!!!
Great breakdown of this information, thank you Kev!
Just started following you. Loving the channel so far.. I just implemented your limited rest recommendation for the first time today. I am toast. Its not your same workout. I started an ABA routine 3x a week but think I may change to yours after a bit if I think I need more than 4 or 5 days of rest per body part.
Today I did DB press, DB Incline, French Press, Dips, Bulgarian Splits, Goblet Squats, and Stiff Legged DL.
Whereas before I would rest until I could go again without my cardio preventing me from maxing out, this time I rested as little as possible. Not as quick as you, but fast for me.
Man, I'm toast. I didn't throw up, but I was hunched over and breathing hard for a good 15-20 after. My body still feels it.
I'm going to keep with it, but man it's rough. I thought I was doing high intensity before, but this was way more intense with the short rest.
It's tough alright, but if you got this far it means you are tough as well, so you got this!!!
@@naturallyintense I come from a wrestling background. That instilled some insanity in me. lol.
U r one of the fews ,that knowing and spreading all around real things
Peace I won't lie, its hard for me to believe right now but I will give you credit for your experience. I've heard that walking will mitigate the loss of muscle. Thanks for the info and I will implement the high intensity training and diet protocols . Peace!
Let me know how it goes, Irmiyah!!!
The golden era Bodybuilders only did 2 workouts a day with weights....no cardio.
Look up Ric Drasin
i got a friend who use to be on track team,
but he cut out cardio and just does 100 of body weight exercises for each part of the body.
calves
chest
stomach
legs
he doesnt focus on triceps or biceps.
he does not cardio.
he has a very muscular body.
he rest of friday night to saturday night
First of all, thank you for helping to make the world a better place.
Do you have any recommendations for cardio for general cardiovascular health throughout the week in combination with HIT (or is HIT in itself health promoting cardio) without being on calorie restriction for fat loss?
Thank you in advance and have an absolutely amazing, fun, healthy and adventurous day.💪❤
I think it's important to understand that the cardiovascular system supports the muscular system and not the other way around. As such Naturally Intense High Intensity Training does provide a tremendous cardiovascular benefit. Give this a watch and thanks again!!! ruclips.net/video/DJV9I7eRv8o/видео.htmlsi=DvEMrIiuPkJXOJ8O
If you're overweight DO cardio. Heart health is essential for good health and long life.
Love the knowledge you share. I'm almost hooked to your channel❤
Thanks so much for watching.
Just discovered your channel. Very intelligent perspective.
Thank you so very much!!! Appreciate you tuning in!!!
@@naturallyintense Did you ever had clients that burned out doing low calorie diet and excessive amount of cardio in the past? it happened to me, lead to fat gain, moody, depressed, burned out.
Absolutely! And sadly it's far too often the case that people would come to me after having really bad experiences with extreme dieting and overtraining. Wish it wasn't the case but it usually is with those already competing or who worked with trainers.
@@naturallyintense also, 15 to 20 minutes training? It’s really something i’m not used to, you build your muscles with this approche during all those years?
@@sly9214 Yes I have, and it's how I have trained literally hundreds over the past thirty-two years as well. But let me caution you that the intensity is such that training any longer becomes almost impossible.
Very interesting! Have you worked with any clients who did resistance training & proper diet, along with walking for fat loss? If so, did they display the same negative consequences as someone using cardio?
Excellent question, and here is the rather fascinating observation. Anyone who did sustained and regular exercise, fast walking, running, treadmill, etc. always had less results fat loss wise than those who just weight trained. And I might add, tended to have a harder time sticking with their diets. But bear in mind that this observation is with men and women training extremely intensely three times a week while also following a decompression type diet.
@@naturallyintense fascinating!
@@sonja4164 It really is. Not at all what I initially expected to see.
You are 100% right. I am 64
Keep it going and thanks for watching!!!!!!
I love your knowledge, Base I love your down to earth, personality, and how you simplify these principles of high intensity, short duration, type training, I’d be interested to know or have you do a video on how you apply high intensity, training those principles to your ab routine, realizing that the largest part comes from Low body fat percentages but how would one train their abdominals 6 to 10 reps or what have you in the high intensity modality?
Thanks so much for the kind words and for taking the time to look at my work!!! Really appreciate it and as for an ab training video, look out for one in the near future. Thanks again!!!
Is incline walking considered as cardio ? Also is it possible to get stage shredded if you dont even implement any cardio at all?
Thanks for watching and it depends I would imagine on how long you do it but generally walking doesn't seem to have much effect. And I don't do cardio and never did and have dropped as low as 4% body fat and have coached many natural athletes to pro cards winning contest shape with zero cardio. So yes, it can be done!!! Hope that helps.
Would you recommend walking daily is still ok for general health? Or can that impact on natural muscle gains too?
Thanks in advance.
From what I have observed over the years, those who walk even a lot don't seem to have any reduction in weight loss if it was always part of their regiment. It's the steady state cardio that seems to be an issue. Not entirely sure why that is, but that's what I have seen.
Hi just wondering what your thoughts are on short high intensity high quality sprints to get lean
Is cardio not good for your cardiovascular such as your Heart and Lungs I am 56 I just got my self a Multigym stack machine how many body parts should I do per day love your videos I use to play hockey but now I have stopped any advice on what type of workout I should do
It is good for your cardiovascular system, but no more so than high intensity resistance training, and if you are training hard with weights there's no need to do any additional cardio. As for training splits, give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.html
And you'll save a lot of Time and Money too. Very wise. 👍
Thanks for watching and don't forget wear and tear on your joints!!!
Hi, Kevin. Great episode. Considering the American medical association's estimated recommendation for 150 minutes of weekly cardio for heart health. Would that be accomplished through the 3 weekly workouts and careful diet planning then?
Thanks , Tim and that's an excellent question. The issue is that there has never been any government body research into the realm of high intensity training, and so the guidelines are based only on what they are familiar with. That said, given the fact that myself and long term clients all rate in the upper percentiles of cardiovascular fitness when stress tested I think it's safe to say thirty years in that it's all you need and will do a follow up video addressing this very issue, so stay tuned!!!
@@naturallyintense oh ok. Thanks for the update.
Hey man really appreciate your work so far. Good to see a yotube fitness source promote natural body building.. ok... so What i didn't hear u mention and please correct me if u did... was related to heart health. What I hear all the time is cardio helps the heart muscle. Now I know they also say lifting weights helps because it lowers body fat and helps increases muscle mass so a lower body weight helps heart by alleviating stress on heart which helps all kinds of bio markers. But can u address the cardio helping heart? What about someone who is close to ideal body fat % and want to continue to help heart health? Is strength training and no cardio still a good idea? Just want to see if I can pick ur brian on this.
I will indeed work on a video addressing exactly that! In the meantime give this a read- naturallyintense.net/blog/exercise/rethinking-the-need-for-cardio/
@@naturallyintense interesting. "Practiced convention and myth". Thanks man for that link. I'm going to ask u another question related to heart in another video more. It would be more apt there. Dont want to sidetrack ur video comments here. Appreciate your time.
@@bernardocantu77 👊🏽
Here is the thing some studies/researches show that high intensity interval training in the form of sprints is one of the best tools for fat loss along with of course high intensity resistance training. Studies have also shown that high intensity training reduces the metabolism for the next 24 hours in order to compensate. For every study their is another study that contradicts what the other study proved/showed/said. So I am asking should I just stick to high intensity [ Max 30 minutes ] resistance training workouts along with a diet of wholesome natural foods ( basically cavemen foods ) if FAT LOSS IS MY PRIMARY GOAL ???
NOTE: Right now I am 5.9 percent body fat percentage since two years with veins, abs and all the good stuff showing all over the body but i want to take it to the next level just for fun. I must get to 3.5-4.0% body fat and I am giving myself 8 months exact for it. So by December 2022 as i have already been on the mission since 1 month.
The studies are difficult to navigate indeed as they are always short term, and I am certain they aren't always conducted with the same parameters. That being said, in 31 years I haven't seen anyone not get into competition shape without any cardio who trained with me and was 100% on their diet. Male or female didn't make a difference. All that mattered was adherence. It takes a little longer than tons of cardio and low calorie diets but when you drop down you can stay down comfortably. You will have to make some changes as time goes on, small ones here and there dietwise. But by December your goal is absolutely attainable.
Why do you want to get lower than 5%? You realise youre hurting urself by being that low right? Youre anorexic, and thats only dangerous. Idk why youre following a bodybuilding Chanel if you have no interest in building muscle and only want to be a skeleton. No hate, just honestly confused to what youre thinking. Look after your health.
Will walking 15000 steps a day be considered as cardio in your eyes ? And staying away from any forms of hit or miss ?
As long as it's regular walking it should be fine as our bodies adapt to walking in a way where it doesn't really register as exercise.
I wouldn’t say I’m a natural bb champion as I’ve never competed but look as good if not better than some pros and I’ve never done cardio. Just kept rest periods to a minimum and actually trained hard
So do recommend to not do any cardio when you are in a calorie surplus as well?
Not if your goal is maximizing muscle mass.
@@naturallyintense I really appreciate your reply, I feel like I’ve hit a plateau in my training.
I’ve watched about 10 different videos today on your channel and it’s very easy to understand and believe everything you are saying is 100% true.
When it comes to sets. 3 sets in an exercise for example. Should you be increasing the weight each set? Or once you have warmed up you get straight into your heaviest set till failure. Then if you want to do another set, you stay with the same weight or even decrease the weight as you have already exhausted yourself.
I just don’t see the point in why people increase the weight in each set as that can mean that when you reach your final set, you won’t ne able to maximise your maximum reps. As if you were to do this with starting your working set as your hardest and heaviest set. I hope that makes sense !
@@thejsmfilms7066 It's a bit more complex than that. I usually do three sets, but sometimes it's two sets, and rarely (but it does happen) just one set. What matters is that you have one of those sets where you are going all out, and for example, if you are all warmed up doing shoulder presses, you might not need three sets of side laterals, as you could be warm enough and ready to go all out on your first or second set. It's all about seeing where you are and the same pertains to the weight you use. Hope that helps.
Are sprint eight’s considered cardio?
Technically I would guess so. Not something I ever did.
when i had six pack , from doing sit ups and push ups and running and pull ups.
i did alot of additional cardio from biking, skateboarding, and roller skating.
When i cut out biking and skateboarding i went from 140 to 145 to 150lbs.
roller skating and martial arts kept me at 150lbs for years.
i was naturally fast. i never trained track but naturally i would dust people on the track team.
i think sprinting or short distance running is good for heart rate.
But sprinting is good to increase growth hormone.
Sorry for my questions...well u told me that i could walk in the day off..right?
Absolutely. Walking isn't really that much in the way of cardio to be honest.
@@naturallyintense yeah of course Bud
Great video content, but highly suggest keeping the info down to 8-10 min. You can always add vsubsequent vdeos to expound topics. With limited time, a single point can coniisely convered.
Cardio Freak: So... you're saying we CAN do cardio as long as we are sprinting?
😂
Sprinting is anaerobic. It's not aerobic. But even then there is a point where there will be an impact, what that amount is I could not honestly say as I don't have enough data. Hope that helps.
@@naturallyintense Thanks I will experiment with avoiding cardio for the next month at least and see how my body reacts
How about HIT cardio?
It's a better option but again, if your diet is 100% point and you are training with truly high intensity, you don't need it. And you will always preserve more muscle cutting down without doing any form of cardio.
i get what he saying: i heard this before.
To be muscular you dont need cardio, just the right diet and exercise.
i have seen people get muscular with just calisthenics no cardio...
But what he is essentially saying: to Lose body fat and get muscular you dont need cardio or hour long sessions of lifting weights.
You dont need to work out 5 days a week.
You need high intensity ie Heaver weights were you have to push your self to get 9 reps or 10 reps. Do static holds for 5 seconds at each half reps
But for Cardio people do for different reasons: Have you ever seen a long distance runner over 40. There bodies are not much look at. They are small but their skin is loose looking an they dont have any muscle mass, they look skinny fat. just with the guts.
Where as lifting muscles builds your masculine v-taper.
Cardio purpose:
Running short distance or jump rope = boxing and mma endurance to last long rounds and put on a show.
Most street fights dont last 4 to 5 mintutes.
Sprinting = can build testerone and help you increase growth hormone, but doing sprinting only once or twice a week is enough any more can be detrimental on your body over time.
Walking a steady state = is said to be good for logentivity.
The purpose is aesthethics and strength.
You can do weights like HIIT.
You should do Hiit a few times a week because of intensity
an do it for short rounds.
But alot of cardio can be had, for doing stuff like bike riding for fun, roller skating, ice skating, playing with the kids, swimming pool etc.
I walk 12,000 steps minimum per day and train an hour of boxing 5 days per week. Is that ok provided I do 2-3 full body resistance days ?
That sounds like a lot especially the full body workouts. Give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=y0lmEQOAFBXNj0Gk
@naturallyintense I literally came upon your channel today. I have heard not to do too much Cardio but to stay active in combat sports it seems needed. A lot of boxer don't lift but I do because I also grapple as well so I aim to do it all.