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Hi guys, welcome back to another episode. We again just you know found a way long distance to make this work but we're back again to talk. We're going to be talking about cardio today so definitely stay tuned past our little catch-up to hear all about that but you know we're just going to talk about our lives for a little bit.
I feel like we're in a long distance relationship and we're about to reunite in like two weeks. I know. It's literally insane. My family keeps like asking me about the move and stuff and people that don't know when I tell them what day they're like, holy crap. Like that's like... It's so crazy. And I'm like, yeah. Yeah.
Literally in two weeks. I have to go. So I'm still home, guys. Right now, what is the exact date? Today is the 28th. I'm going to be back in Austin Friday. So in two days. And I need to get back. I need to call the electricity, get that transferred over, call AT&T, get that transferred over. Like, I have so much to do to make sure that, like, when you get there, that, like, it just goes smoothly. It needs to go smoothly. Because I don't want it to have to be how I moved in because that was tragic. Yeah, and I should be having, like,
a bed coming and knowing the situation with your bed that the internet saw, I'm like, I hope I actually get my bed. Yep, no, but if you don't get your bed, I got a king-size bed and a couch and air mattresses. But I'm not even home right now, which I need to start packing, which is like, I don't even know where to begin doing that, but I'm on a trip with my family and
In like the mountains in Georgia, I'm currently, this is how much we like to get content up for you guys. I'm sitting in a car in a Starbucks parking lot because I have no service in the cabin I'm in. There's no service anywhere, but the Starbucks Wi-Fi works good enough. So I'm sitting in the Starbucks parking lot for an hour in the car to do this podcast because nowhere else has
Service, like it's honestly kind of crazy like I uploading YouTube video just I freaked out when we got here honestly because I was like wait you're telling me.
there's the wi-fi in the house is like so shitty like it just does not work and there's 14 people in there so everyone's on it it's it doesn't and everyone's gonna be screaming i can i can imagine like yeah it would not work but the wi-fi doesn't work and i was like you're telling me i'm not gonna be able to post anything all week like i was like no but then thankfully
this Starbucks is like where I'm going to be a lot because I can't post, but it's been good to like disconnect. I'm not rolling all day. Like I posted a video when I had to post and I got some TikToks up, but I can't scroll. Like I tried to scroll on TikTok and like nothing loads. So that's honestly kind of good. I feel like it's a little mental,
mental break even though it kind of stresses me out like I checked my email yesterday and it was like so many unread and I was like oh that's the worst because you still have to get back to the emails at least like last week I was in the same situation as you but I would go on my phone and I would purposely just go look to see what you were doing I was like okay like I don't have time to be on my phone because I'm an Aruba I'm gonna go on and be like what is Taylor up to what has she posted so far oh my god speaking of like
I mean, like seeing each other on our phones. I was on the way to this Starbucks and then I got a sponsored story for Alphalete and it was you.
Oh my god, yeah, wait, so many people keep sending me that in the last 24 hours. I was like, I was like, guys, like, they posted this, like, a few days ago, so it was a sponsored thing. It was a sponsored thing. Okay, that makes so much sense now, because everyone keeps sending it to me, and I was like, I'm like, guys, this was posted, like, a while ago. How late are you to that? That's crazy. Yeah, it was, it was funny. I literally showed David, and I was like, look. Yeah.
Oh my god, I do love their clothes though. I love their Amplify shorts like more than anything. I think they by far have to be my favorite shorts. Yeah, they are very, very cute. I need to get myself a pair. We're going to be sharing a closet. I know and I'm literally, I told myself I'm not going to shop till I move or anything I've said on here but then I'm getting like a decent amount of like, um,
I mean, like, PR, I guess, would it be called? And I'm like, crap. Like, anytime I get something, I'm like, I literally don't want to get more stuff. Yeah. I feel like I'm getting more, like, clothes or whatever. And I'm like, I literally don't. How am I going to bring...
I went out to, or I went to Boston with my friend Maya, which Maya, shout out to Maya if she even listens to these podcasts. I have no idea if she does. But I went into Boston and I was like, you know, I'm not going to get a new Louis bag. Like I'll just wait until I get to Austin so that we don't have to like, you know, like safely put it into a bag and like not get it crushed. I ended up buying one and I was like, I was going to wait because you know the store that we, like the one that's literally right down the street from where we live. I was just going to wait. I'm like, it's something about me and just like,
Buying things is just an issue. I'm going to get a designer bag. I'm pretty sure once I move out, I'm going to like move out, pay bills first before I like...
do that because that seems responsible. I'm like, let me pay rent like one time and like see how it all settles out and then buy myself a designer bag. But I really know, of course, I bought my first one as a graduation gift so that you can buy your first one as like a I dropped out and I moved out and I can do that for myself. Also, just to clarify, even though I bet the people listening to this don't
like think anything like weird about it some people think that I like didn't like college because I'm like dumb and like the school was hard I was on the dean's list I got A's so it had nothing to do with the schoolwork I'm not stupid like like oh like the schoolwork gets hard and she can't do it so she like leaves I'm like I can do the schoolwork just fine people suck I was like I was dean's list at UF so no no
I for sure, you guys can definitely call me dumb in school because I don't know if I've ever said this like on the podcast, but I've said it on my Instagram story a bunch. My reading level in sixth grade was a second grader. And you can just picture it going from there, going there up, like all the way. They stopped testing me once I got to high school because they were just like, I'm sorry, Sam, nothing we can do. But yeah. Well, as far as art major, yeah.
workouts for me here since obviously you guys follow us for workouts. I've been going to the gym, but they've been kind of like
not the greatest. I don't even like walk on the treadmill. What does the gym have? Like is it at least have like, that's good. It has everything surprisingly. It has like a decent free weight section. They have so many dumbbells and like they go up really heavy and I'm surprised because it's kind of like an older crowd, but they have everything. It's just not like, I'm also not even taking pre-workout. So it's like,
It's just your body moving. We're kind of rushed. So I just kind of do whatever. Yesterday was actually pretty good. I just don't really have time to walk, which is like, like kind of annoying. But I don't even know what I'm going to do after this. I think I'm going to the gym. After we finished. I have no idea what I'm going to do. I've been going to the gym with my brothers.
Oh, I saw the story. Well, I saw a little bit of your story. They wouldn't load all the way. Oh my God. Okay. So yeah. So before I left and I moved, they didn't even have a gym membership. So I come home this week and they have a gym membership and I was just blown away, amazed. I was like, oh my God, this is fantastic. And then the first few days they didn't want to work out with me. And then yesterday they asked me to hit back and buys with them. Then we get there. They won. Don't warm, warm up.
two are talking to all their friends in the gym the entire time. And three, they left early. I literally go into the locker room and I come out and they are gone. I texted them. I go, where did you guys go? They go, we left. What the, like what? So I don't know if they'll be having a game, but they do want to hit legs with me today. Oh, legs with. I know. But I'm paying attention. That's tough. They don't. So that's the thing too. They don't hit like, they don't hit quad. Like they do a full leg day because they only do it once a week.
And I'm like, no, no, no. We're hitting quads. Guys, need to stop skipping leg day. I was telling David, my boyfriend, yesterday how there's a guy at our gym at home. Literally, he's literally like a curl in the squat rack type guy. Oh, my God. He was using the barbell of the bench when I was waiting for a bench press to do front raises. Anyways.
He's that type of dude. Always upper body, always using any machine to do upper body. His legs, I kid you not, are like ankle width all the way up. And I'm like, sir, do something. Yeah.
No. Shout out to the boys that do listen to this. Do we get the demographics of people that can listen to this? Yeah, we do. Do you remember what the guys was? You wanted to look right now. But I did get a DM or something or on the podcast Instagram. It was a dude being saying something about being a guy that listens.
Yes. No, shout out to those guys out there that do listen to this. We appreciate it. We love you. But yeah, do not skip legs. Don't do it. As much as the alpha men out there tell you to do it. Don't do it. And also, can I just rant real quick about like the whole like guy side to fitness? I've realized how I feel like, I don't know. Do we think it might be more toxic than the girl side? They literally, they,
like, right now, like what's trending is mirroring and freaking mogging. I'm like, imagine, like, that's so competitive. Like, they're like, Oh, I'm mogging you. I'm mogging this. Like, we're mogging. We're mogging. Like, we're the biggest for alpha. And like, imagine if girls like talked like that in the gym, we're like, Oh, I'm bigger than you. Like, I'm like stronger than you, like by saying mogging, but I'm just like, this needs to stop. It's just not cool.
Have you seen all those? I have. I have. I don't understand it. It's, I think it is more toxic. That's a, oh, that's a good podcast episode. Not gonna lie. Yeah. We can bring a guy on. Yeah. That's a great podcast episode. Would you guys want to see that? I, I would want to talk to someone about it. So I hope you guys want to listen. Cause I think that's really interesting. I think the guy's side definitely is very, very toxic and there's a lot that goes on, but we'll definitely make note of that. Cause I think that'd be a really good.
episode make people like aware of it too I think it'd be good for girls to be aware because I've even gotten comments like let's say I make a video with my boyfriend obviously people are just mean so like they maybe make a comment about like
his body and mind you my boyfriend's like built like it's just like like my boyfriend is like is built but like people are just mean so they'll make comments and it's like I don't think people realize that boys just because it's a boy doesn't mean you can just call out their body yeah say it about a girl you still can't say it about a dude and that's like a really important topic yeah and also like there's like
like the natty not natty side to like the guy side of fitness like and there's a lot of guys out there that do not admit to it yeah it's crazy it's like the same thing as um like a girl getting plastic surgery and yeah that's from working out that is so true that's the like equivalent like a guy being like look at my arm workout but actually i'm on steroids like it's
Oh my God. Yes. Or like a girl, like doing like an ab workout that has amazing genetics. Like, oh, this is how I got my abs. Yeah. Kind of like that. Because I feel like a lot of time, like guys, like,
Yeah, I don't know. That's definitely a topic that we can write down and brainstorm about because I really like that and we'll try to find a guest. Yeah. Have you seen the Rise Gym though? It looks so cool. I saw some of it. The graffiti wall. I was like, yes, yes. I cannot wait. Yes, it looks so cool. The content in Texas. Like you guys aren't ready. Like if you like, I mean, Sam's been living there. So she's like,
been good about it, but like the way my content's just going to get so much better, like guys, like, oh my God, I'm so freaking excited. The content's going to be so much better because one, I have someone to take pictures and hold the camera. And we have a good camera now. Yeah. But even just my phone, I'm always taking pictures by myself. Yeah. Always. I'm not going to lie though. I like the tripod because then you can like
Sometimes it's hard to tell you, oh, this angle or that angle, you know? But I do know having someone to go with, we can get dressed up and go somewhere and take photos. Exactly. So the content's going to get next level. And I think we've been catching up for quite a bit, so maybe we should go into something informative. Yes. You guys want that? Do you guys want us to actually talk about something important? I feel like you'd want to do a whole episode of just rants, talking.
Because there are times we sit down and we just like, if we're hanging out, we just like talk. And we're like, damn, we wish we filmed that. Because like our rants can end up being something like that we never thought we would talk about. Yeah. We just talk. I like a catch up episode. Well, honestly, probably do it every now and then once we have a lot of episodes. Yeah. And we're like staying in the same room. Okay. But yeah, like I said, we're going to talk about cardio. Kind of a, I don't know if controversial is the right word, but I feel like every episode
trainer or like fitness person has their like opinion on cardio and it can get a little controversial especially when people like just have like a really really like hard opinion on it like either you should only be doing cardio or you should do none at all but I think we just kind of wanted to talk about just like all the different parts like you know we're gonna tell you at the end like what
like how, you know, you're a good person to like be doing cardio and how much like weight loss, all that kind of stuff. So speaking of weight loss, Sam, take it away. Do you think cardio is actually the best or only way to lose weight? No, a hundred percent. No, no, no. Especially being someone that has gone through like the whole metabolism, like
like adaption of my metabolism i can't speak um there was a time in my life where i did put on like a good amount of weight um after my binge eating disorder and i did not lose that weight
solely from doing cardio. Okay. So what happens when you do an aggressive amount of cardio and you're not really focusing on building muscle is your metabolism will start to adapt. You will lower your maintenance calories because you're not putting on lean muscle. The more lean muscle you have on your body, higher metabolism is the higher maintenance calories can be. So that's why you see people that have
a crazy amount of muscle mass on their body and they're able to eat probably like a thousand more calories than you are because lift weights, or you're not focusing on going to the gym and doing resistance training rather focusing on going to the gym and doing cardio. So if you have two types of people and,
you're both sitting on the couch. You're somebody that cardio and the other person sitting on the couch next to you focuses on doing resistance training. The person on the couch that's sitting there is going to be burning more calories at rest because they do resistance training. Whereas you're sitting on the cardio and you focus on cardio and you're not burning as much calories as rest. So that's why it's really, really important to build up muscle
for weight loss. So that's why cardio is not going to be the best answer for you in terms of weight loss. Yeah. And, um,
Obviously, key word that she was using the whole time is focus. So it's not that maybe the person doing resistance training and trying to do a mini cut like me and Sam do when we do a little cardio, we do a little cardio to help, but it's not the focus. Yeah, probably the word you're going to hear us say a lot. So just keep that in mind. Like we're not saying focus.
like who is solely doing this or solely doing that. It's the focus that matters most. Our focus isn't cardio. We do a solid lift and then we're like, yeah, we'll incline walk for 10 minutes.
Yeah. And I definitely focus is not the cardio at all. And you'll also have to remember the point we are at in our journey. Cause I didn't even do that at the beginning. Yeah. I was just about to say that, like, even I feel like I'm very experimental with my body right now, like in terms of maintenance calories, like I thought like this summer, like I kind of dropped my carbs a little bit. Cause I was just experimenting. I've never gone into a cup before. So I was just experimenting and I, I realized I was like, holy shit.
The amount of food I need to eat now compared to a year ago is insane. Like when I first started my fitness journey, I'm not giving you guys numbers because I don't want you to compare, but I was eating so much, like so little just to maintain compared to where I am now to maintain. Like I've jumped a lot in my maintenance calories because I've been focusing on resistance training and who doesn't want food. We will have food. We want to eat more. Exactly. And
Also with cardio, if you do too much of that as your focus, what I've seen to happen is also two things that can negatively impact weight loss. If you're doing crazy amounts and really, really exerting yourself, one, you might get extremely hungry throughout that day. Like I know, let's say I would run before. And if I did a fast and run, I kid you not all day, I was a bottomless pit. Like all day I was starving. Yeah.
If I went on like a fasted run, I don't know, like just exerting myself on an empty stomach like that, nothing would fill me up all day. I was starving. So weight loss is going to come from your nutrition. If you're doing something every day that is just going to make you ravenous, that's probably not the best option when it comes to sticking within your deficit and all of that.
And the way we get a lot of our cardio is our neat, like our non-exercise activity, which is like our walks, like all of that kind of stuff. And if you were to like do cardio that was going to destroy you, like literally destroy you like a long run or so long on the stairs to sit on the couch all day, that's kind of negative, negatively impacting your weight loss rather than being continuously active throughout the whole day.
Like going for a walk in the morning, going for a walk before dinner, like all of that kind of stuff is going to be like more beneficial than exerting yourself like crazy. So then you're dead all day.
Okay. I think you froze a little bit, but now I saw you froze a little bit, but now I see you. Okay. I thought you froze and I was like, no, but yeah, no, that was definitely a really good point to bring up though. Um, I'm happy we brought that up toward the beginning of this is that the deficit is where you actually will lose weight. That's why you got to use cardio as a tool for weight loss.
Yeah, because cardio burns like immediate calories. Like you burn it right then and there, but it's not beneficial, like Sam said, in building a higher maintenance because you don't want your deficit to have to be 1300 calories. You want to build yourself up to where like we're basically at a point we could eat 2000 calories or a little bit over and be in a deficit. Like you want to build up
And yeah, also just the only number I will share is that I eat over 2000 calories. Cause I feel like that's not harmful for people. Like I literally just tell people, I'm like, I'm not going to share my numbers, but I eat well over 2000 calories. Like don't be scared of freaking food. So you want to build your body up so that your deficit isn't like nothing because I would just like, just think about it. Do you want to lose weight at 1300 calories or 2000? Yeah.
right? Like I see a lot, I do see a lot of people who do share their numbers, like a full day of eating and they share their numbers. And I'm like, Oh my God, don't share your numbers. But when they do share their numbers and they say that they're in a deficit and they're eating 1500 calories, I'm like,
Sis, you could be eating so much more in your deficit like you don't need to be in a deficit right now like continue to build up muscle, because you can. That's where body recomposition can come into play when you are eating more, getting rid of the cardio and focusing on resistance training, you can lose weight. You don't need to be doing the cardio.
Exactly. That's a good point. Weight loss. People think they want weight loss. Like that's what they say they want, but that's probably not really what you want because you want to like tone up your glutes. You want to like nice figure in your back. Like you want all of that stuff. That's not just weight loss. That's body recomposition and putting on muscle, which can like smaller waist, bigger glutes, like tone legs, all of that stuff.
is body recomposition rather than straight weight loss. And I was going to bring up, because this is something we talk about a lot. Let's say you're someone that what's best for you is a reverse diet. Cardio wouldn't be your main focus. Yeah. If you've been severely under eating, dieting for such a long time, like then it's not best for weight loss for you to do cardio because you're just going to hurt your metabolism even more. Yeah. Yeah.
So, um, that also comes with working with the coach guys. So it might sound kind of complicated. You might be like, what? Yes. Yeah. If you're like stuck, which I guess we'll talk about this later, but someone that would need to reverse diet, it's not going to be best for weight loss to do cardio. Yeah. If you are, those are the two circumstances where you should not add just kind of defeating the purpose of it.
what you're trying to do with your nutrition. If you are building up and adding more food to your diet, whether it's a surplus or reverse diet, do not add the cardio. I had someone come into my DMS and they were like, how much cardio should I be doing during my bulk? And I'm like, none. Like, why would you want to like waste your energy of doing cardio during your bulk? If you're trying to put on size and
Like if you're trying to put on size, you're just going to have to add in more food if you're doing cardio and you might as well just, you know, happy medium. Yeah. Like our 10 K steps a day being active. That's really all you need, which I'm glad you kind of brought up the bulking and the, the cardio, because the question I get a lot too, was like, can you build muscle and do cardio like at
At one time, because when I share my journey, I say a lot that I stopped doing cardio, cut it out, didn't do it. I didn't even focus on steps, really, because I just- I didn't either. I really wanted to put on size. And mind you, we both came from an underweight, very skinny, thin, so we did not need to lose weight. I needed to gain weight.
So if you want to build muscle and you're at that point, then no, you can't really build muscle and do cardio. If you're like very, very like underweight and need to put on weight, but for the average person, you can as a beginner, I'd say, cause like newbie gains, you're lifting weights and eating enough. You're going to build a little bit of muscle no matter what. Mm-hmm.
I feel like it's just how fast you want to do it. Yes. You need to do it like the most efficiently, like your glute gains aren't going to come as quick if you like run five miles a day. I think the hardest thing mentally for people to kind of understand due to diet culture and just like the things that were taught when we're younger is that
cardio is just not overall the answer to weight loss. It's going to be your nutrition. And once you can get past that mental block of understanding that you are going to learn so much and just being through, like going through like the experience of itself, that's when you start to realize, because I even like kind of talked about this on my Instagram yesterday, like,
It's an experience in its own like when I, this is like a different like situation like when I was coming out of my binge eating disorder I didn't mentally realized that like food was the appropriate way for me to lose weight.
until it started happening. Once I started to see those results from not doing it, that's when you start to realize that it's possible. I know how it can be really, really hard. Like I, cause I was a field hockey and lacrosse player. Like I loved cardio. Like I loved running and like being told not to run and not to do cardio. Like it's really freaking hard. Cause you think that you're just going to gain all of this weight from it, from just stopping. But
once you just kind of realize and go through the process, that's when you start to trust the process. Exactly. It's all narrowing in on your nutrition. You know, workout is going to work for weight loss. If you're not having the right nutrition, like it's just not, it's all about food, which we talk about tracking macros in previous episodes. If you want to hear a little bit more about food, we'll probably do a more in-depth episode, maybe about like
your nutrition part of losing weight but we do have those up if you haven't listened to our other ones just a little plug that we do talk about that um I think people also don't realize with like the cardio and building muscle and oh my god I just lost my train of thought I was literally about to oh no happens way too often maybe I'll remember I literally forgot what I was gonna say
I can, I mean, I can jump the, I can jump it and jump it. I was going to say, cause I don't know. Do you want to, so yeah.
I kind of want to jump into the who should do cardio before we talk about the different types of cardio, or do you want to do it the other way around? Yeah, we can do that. Let's say, because I definitely feel like I've been through it through it all. And I do get a lot of DMS. I'm like the type of person that should do cardio. And it honestly depends on like where you are in your fitness journey. If you're somebody like,
that needs to focus on endurance, then that's going to be your main focus. Cardio is a hundred percent going to be your main focus. If you're playing a sport and it involves running, you need to focus on cardio, of course, but you need to find that happy balance. I was someone that struggled with finding that happy balance when I was in
college like I would go to field hockey lacrosse practice and after the gym I did more cardio I don't know why I really don't know why I didn't need to do it my mile was six minutes and 30 seconds I did not need to do more cardio but if you're someone that's trying to put on muscle mass and you're playing sports at the same time I would just recommend not doing any extra cardio outside of your season like if you're in season focus on your practices but if you're outside of season you're
do the happy medium of full body resistance training two to three times a week. And the other two to three times a week doing cardio, because if you're beating yourself away at just cardio, but you also want to put on muscle mass, you, you're not going to be, you're not going to see the benefits of the resistance training you're doing. You're just going to over your overtrain yourself. Cause I've gotten a lot of messages from like college athletes. Cause they can compare it to my story. Um, and they always ask like, Hey, like, what did you do in season out season? And I'm just like,
Don't beat your body weight. Cause that's what I did. And it sucks. So that's that, but I guess what are other types of people that we can talk about? I think this was going to tie into what I was going to say about like moving muscle and doing cardio. Let's say you're someone who has a lot of excess body fat to lose, not just like a body recomp type situation. So just speaking, just examples of what I do with like my clients per se before adding cardio for anyone,
Let's eat up maintenance calories, focus on your protein resistance train 10 K step, get your healthy habits, right? If that does not seem to mind you 10 K steps and walks is still like cardio for like your health in general. Like that's still being active. If all those things don't contribute to weight loss of that, like excess body fat, cardio is a great thing to throw in.
fix all those things first. And you're still going to build muscle while being in that like deficit with cardio, because you have a lot of excess body fat to lose. You're not going to be like struggling for like fuel compared to someone starting at a place where you need to gain weight. So that's another person that's going to be a great candidate for cardio, you know,
post lift cardio always post lift after your resistance training yes why have we not talked about that cardio always after your resistance training after after after after after your resistance training you want to deplete your glycogen to be we'll talk about that in a second whatever why didn't we put this into the bullet points i'm so mad right now
So yeah, we'll go into that. But a great candidate is someone who is not just trying to body recomp. And I'm not talking when I say excess body fat, I'm not saying you're like, I feel like I need to lose five pounds. That's not what I'm referring to. I'm referring to someone who wants to embark on a more serious weight loss journey. Yes, that is when all of that cardio is going to be beneficial.
And another two with that, I always tell my clients that are like in that type of situation, not to focus on the number on the scale, focus on your progress photos because you are doing the body recomposition process. So you cannot be relying on the scale each week because you're going to also be building muscle mass and losing weight at the same time. So you can look different and maybe you're like, oh, I only lost one pound, but it's because you lost a lot of body fat and gain muscle. Yeah. Looks so different. Like I even had a client that looks so different.
And he was only like five pounds. Yeah, exactly. So, so incredibly different. Another person that is good for cardio, I think is kind of our point. So you've been resistance training, you built up a really good maintenance calories, you built your strength, then you kind of go through those bulking cutting phases. So if you're someone like me and Sam, we would much rather do cardio than take away our food.
110%. I'm doing 20 minutes of cardio before you tell me that my carbs are dropping by like 50 grams. No. So I'm doing the cardio because we have built up lots of muscle mass.
We've built up a really steady maintenance. We, you know, I have a very healthy relationship with food now that we're treating ourselves every now and then or every often during the summer. So fully understand that balance of what our body needs, when it needs it, how to use it correctly. So you'll see a lot of people that are very into the gym going on these bulking cutting when they add in cardio.
And that's just to help the process of losing a little excess body, excess body fat. Um, since you already built up like your maintenance and your lean muscle mass. And yeah, that's another thing too. I want to talk about in terms of like our position that we're in. Um, I wouldn't say we're like, like we are very built, but we have not gone through like a million phases of like a cut bog. Like we're still, we're still going, we're still learning, but, um,
We do not, we're not someone that is going to want to abuse the cardio because we want to maintain our muscle mass. That is something you need to be more mindful of. And that's when, that's why we can talk about now types of cardio. The type of cardio you're doing is going to indicate whether or not you are going to maintain, maybe lose a little bit of muscle mass or lose
I guess those are the two options, but what we would recommend is obviously list cardio. Okay guys, list cardio. I always get questions about like what in the hell that is low intensity, steady state cardio. You're going to be doing that type of cardio for a long period of time.
Very low intensity. So you could be doing, everyone always talks about the 30 minutes on the treadmill at 12, three 30. What is it? 12, three 30, 12, three 30. So that is a list cardio, but you, do you want to abuse that? No. Would I say to do it every damn day? No. Do it two to three times a week. Pay attention to your biofeedback weekly and like how your body is responding to adding in the cardio. You don't want to just jump right into doing it five times a week.
Because if you're doing it that much, you may not even notice, but you're probably going to be losing muscle mass while you're adding in that much cardio right away. Jump into it. Add in once a week. Okay, if your body's responding great to it, awesome. Add in two to three times a week and then just continue to see how that's going. List cardio is going to be the most beneficial when it comes to maintaining muscle.
um, muscle mass and losing body fat at the same time. Yeah. Other examples of that are just any type of walk. So incline, no incline, all types of walking, um, a really like
steady like if you love to run if you're and you love to run a very slow like steady pace that you can keep but I mean that's crazy don't do that but the stairs at like a reasonable speed for like 20-30 minutes if you can keep doing it past 10 minutes at one steady pace it's less
Like if it's steady state. And that's, yeah, that's just, you're not overexerting yourself. It's very easy. Like you don't need to be crazy out of breath, like doing anything to get results. Yeah. Work up a sweat doing this cardio. You will work up a sweat and incline walk. Even 12 is like intense. 12, three 30 is intense. You don't even need to do that. You can do like
5 3 15 in kind of 5 15 minutes speed like you can do whatever you want and it still will get you results I 12 3 30 so hard I honestly sweat more during that than my lifts
Oh, yeah, unless it's like depends on the lift though, and where I am like if I'm at the TX outside, I'm sweating like a motherfucker. And that's that but sometimes I sweat more during my little incline walk. I think that's also like a benefit of cardio like besides the weight loss.
When you do like, I mean, any type, but even like list just like freaking kills me. Like the sweat and like building up your endurance is just so good. Like if you can walk uphill at a steady speed for that long, that's just so good for you to be able to keep that up. That's just great for your heart health. Great for your health as a human being that you can walk upstairs or like walk up a hill and be totally capable. That's just great for your overall health.
health and physical ability. So that's something to add in. Even if you hate cardio, it's just really good for you. The other type is hit cardio, which I think people, the word gets misused because people use hit and I've done it too. Fitness influencers do it just because it's a buzzword and people kind of understand what you mean.
hit kind of gets synonymous with like circuit training yes and that's not really what it is a circuit with dumbbells where you're doing like dumbbell exercises in intervals isn't really hit hit is like all out effort in cardio like all out can't do any more for like
a short period of time. I'm saying probably like under like two minutes, like a short period of time and then resting. Like you're all out effort. It's not like a dumbbell circuit and intervals that like people call hit online. You know what I'm talking about? Yeah, I know what you're talking about. I totally agree on that because-
you're like a hit, like there's a difference between doing hit cardio and like a hit circuit workout, because you can still like focus on muscle building and like those types of circuits. Cause you're using resistance. You know what I mean? So it's like, you should want to use hit car or hit like treadmill workouts or hit like
Like if you went to the turf and did like burpees, sprints, like those types of things, like that's what I would as a preference say is hit cardio. Yeah, like hit cardio is sprints, is like sprints on the stairs are nuts, like jump rope.
Um, I barely even do like cardio like that. So I'm like, no, I literally, I can only do that if I'm with somebody. Exactly. And then like a high intensity interval circuit, if it's not hit cardio, that could obviously build muscle and get your heart rate up. Like I said, if you're using dumbbells, that's kind of like the YouTube workouts that you'll see, like the home YouTube workouts where you're doing like
squat to curl than doing like a like like those type of things that could be like a hit circuit but it's not really like hit cardio but um yeah so that can get kind of confusing because we are specifically talking about hit cardio in terms of doing a very very high intensity cardio based exercise for a short amount of time like a sprint versus a incline walk yeah like hit cardio should only be like
five to like 20 minutes, like nothing crazy. Whereas if you're doing like a circuit workout, like that's going to be like an hour long.
Yeah, yeah, yeah, exactly. Like hit cardio. Like if you're doing sprints, you can do sprints for like 10 minutes. Yeah. One of my favorites that I used to do, or sometimes if I'm feeling psychotic that I would incorporate to my training just for fun, because sometimes I will do it. That's a lie. Maybe like two months ago I did it, um, would be like going on the treadmill and
running for like 20 seconds sprinting for like 20 seconds and then just resting for the other 40 seconds and do it for like 10 minutes and there you go that's your very quick high intensity workout yeah and I mean people can go like there's all like the like crazy like science stuff of like because I know sprints can also like build something like your leg muscle and like but like we're not going in like we're never going to give you like
I personally don't like giving fitness advice so freaking scientific because I don't think it's that complicated. I think you focus so much on all that stuff of like, like, I don't know, like telling the common person, like all of that kind of stuff. That's just so, so complicated. And you really don't need to know that all you need to know is to maintain your muscle mass and build it.
focusing on resistance training and some list cardio after is going to give you amazing results before trying to do anything else more complicated than that. It's going to give you amazing results. That's the only cardio I give to my clients personally, because I just think it works the best. And I feel like it's really important to, to remember, like we preach this so much and
Do what is fun for you. Like if you think, if you think hit cardio is fun for you, which me and Taylor don't think it's fun. Like if we're together, maybe it's fun, but if you enjoy cardio because it's more fun, do it. Weight loss can be fun. It doesn't need to be X, Y, Z, whatever.
like there's no puzzle like like it just doesn't need to be a specific thing for you like you can lose weight so many different ways as long as you're having fun with it you never want it to be exhausting boring horrible hitting the process because that's you are just going to give up exactly I I feel like that disclaimer literally can be made every single episode we are talking about
the most like efficient way to build muscle, lose fat for any weight loss or for your general health, understanding your nutrition and doing whatever type of movement makes you happy. We'll give you results and we'll work. We are solely talking about our perspective as people who lift weights. You can literally do anything you want. And for the hip versus list, if you're like
No, but guys, I'm like in my cut and I need to do cardio, but I cannot do a long walk for the life of me. Like I won't do it. Okay, then do your sprints. Like if you're not gonna do the list because you hate it,
then do the one you're going to do. Like don't not do it because we don't necessarily think it's the like best option because also your body may respond differently. Maybe you notice it works perfectly fine for you and you like it. Do it. Don't force yourself to do something you dread every single day or three times a week. Like Sam said, I personally don't mind walking. I love walking. I can get stuff done on my phone while I do it.
to me it's like the best of both worlds because I can watch YouTube I can watch Netflix I can get work done like it's great love it but if you hate it and you're not gonna do it then it has zero benefit if you're just not gonna do it I like I can I love walking the treadmill like I enjoy like knowing after my workout I'm about to walk on the treadmill for like 30 minutes because I know I can get work done okay
That's why I like it. I am a very multitasker. So walking on a treadmill, that's perfect for me. I enjoy it. If you don't like walking on a treadmill because you get bored with it and you're on it for way too long, find a different solution. Okay. We're trying to give you guys like good ideas, a good like solution for yourself. But if you don't enjoy it, don't do it because you're just not going to want to keep going.
Exactly. That's like I said, I think we can give that disclaimer on like anything we post ever and some people think because we like give things about even just cardio saying not to focus on cardio. People like why do people hate on cardio some people like it. That's totally fine if that's what you want to do to keep your body moving for your health and well being.
Frickin be a runner, like I have so much respect for for runners because it couldn't be me so like good for you run like if you don't want to now resistance training is good for your health as well so I do think resistance training is important, but you can do resistance training in the form of like
Pilates. Like it's, it's, it's resistance on your muscles. Like cool. Or like a bar class that just goes for anything we say for overall health, you can do whatever the heck you want. It's just our perspective as people that lift weights and the most efficient, because truth be told, I would not get gains from doing Pilates from my starting position. It wouldn't happen. Yeah. So that's just the truth.
Sorry if that makes people angry, but it is the truth. It just would not happen. If your goal is big gains, higher maintenance calories, losing body fat as fast as possible, you're going to need to pick up some heavy weights and do some less cardio and prioritize your nutrition. Like that's just, that's just it.
And I can understand too, sometimes like coming from the position of like completely like getting rid of the cardio and like going to resistance training and like being like, well, I'm not, my heart rate's not high enough and I'm not sweating. Like I know like the high of like doing cardio and sweating, burning calories. But once you get into that position of knowing like resistance training is the most beneficial, um,
you're going to be addicted to lifting weights. I promise you. So anybody listening right now and they are like, oh my God, but I love cardio. I love it so much. Just wait until you start resistance training because you are going to become addicted. Because I was in that situation where I was like, but no, now I'm into resistance training and I can't not go to the gym and do that. Exactly. Like I would skip my cardio before I skip my lift any day. And those people that, not all of them, but I think a lot of people that like
that sweat and the heart rate and the calorie burn it might be for the wrong reason yes mine was healthy to learn that like a workout isn't punishment it's not burning calories it's not completely killing your body like it doesn't need to be that it's to feel strong and to feel
good and it doesn't matter how many calories, it doesn't matter the sweat. So just be mindful, like, do you love cardio because you genuinely love cardio as an activity? Or do you love cardio because you think it's burning calories and all that kind of stuff? Because I used to do cardio in the gym and I'm thinking, oh, I like cardio. No, I didn't. I didn't. I like that
I would do 300 calories on the elliptical for like an hour. Yeah. I liked the idea of the number. Yeah. I didn't like cardio. Like I didn't. It was a punishment. Running for a little bit. And I did kind of like it, but.
running hurts my joints. So I had to stop. But before that, when I got into the gym, I didn't like cardio. I didn't. I like the number and the idea of the calorie burn. And that's maybe a hard pill to swallow for some of you. Because I mean, I've even had clients that I tell them, they're like, wait, should I be doing cardio? And I'm like, no, not yet. Just like do these workouts for me. Get your steps in. Like don't do cardio yet. And they're like, well, like I do cardio like every day. Like, I don't know. And I'm like, you'll be fine.
I'm like, yeah, don't worry. It's crazy though. Cause I can remember being in that mental block and like DMing like fitness girls, like on Instagram and like just asking like questions. Now I'm like, okay, well now you guys can come to us. We'll answer those damn questions. We got a damn podcast for you. Yeah. And cardio just, all it is, all it is, is a little tool to help.
should only be your focus if you are training for endurance exactly like that's really it um
anything weight loss based is going to come from your food like cardio will do like i said absolutely freaking nothing if you're eating in a surplus yep because it's science and you can also i mean this is freaking horrible you can literally sit on your butt all day if you eat in a deficit you're gonna lose weight it's not about the workouts um i still get um questions like well what's the best workout to lose weight
Food. Yeah. Food. That's just the answer. Food. It's not cardio. Cardio is just a tool. Oh my goodness. I can't wait to continue these topics because I want to continue the topic on diet culture with like that, like labeling videos like that.
yeah yeah like best oh that's a great topic too we got two great topics listed in this episode oh yeah i'm gonna make sure we don't remember because i feel like next week we're gonna be like what the heck did we yeah and that's another thing guys we didn't come to this well we kind of did like with bullet points remember like we were talking like we're like oh we didn't have bullet points for this
Like, we literally just come on here and we rant to you guys. So that's when we were, like, mid-episode. We're like, oh, why didn't we say that earlier? It's just...
Our, you know, the rest of our content, and I mean, I know we've said this before, but I think we get like new listeners and stuff. Is so, you know, TikToks are edited, like an Instagram story is like thought out and there's multiple takes and we write a caption and we edit it. This is the only platform and our Snapchats, at our Snapchats. I'm like weirdo on my Snapchat. I'm trying to use it more. Anyways, this is the only platform.
platform where we can just talk unedited and literally just speak which is really refreshing because every other platform is going to be a little edited yeah exactly it's
raw and just whatever comes to mind because I think also we don't want to sound like we're saying a script yeah it's so raw to the point where our wi-fi cuts out and you can't hear us for a few seconds yeah which I mean like it just makes it fun yeah we'll post on our story can anyone guess what we what we said at the um 10 10 minute mark no but um
it's just gonna get better from here on out I think we did pretty good time I think it might be like an hour a little under right now which is yeah which yeah we started around then yeah so I think this was a good episode as always gonna plug the Instagram follow the Instagram share it we are Sam is doing great on her little graphics Sam makes all those graphics so if you're just wondering who does Sam does not me um
I upload the podcast but Sam does the the graphics and we're like really trying to be like active on there so maybe shoot the podcast if you ever want to give a suggestion or like for a topic or anything leave it in the comments on our pictures um that will see way faster than a DM so if you have a topic or a guest you really want to see on comment that on our picture so we can see it
when we post for the new episode or just whenever or if you want to see things that we should put on that story or like posts we should do leave all the like suggestions on my instagram because we want to do what you guys want to hear and we'll definitely be more active on that instagram it's a lot to balance but i really like how it's turning out sam's doing a great job with the graphics good job the countdown has begun two weeks two weeks guys it is so freaking hype it's gonna be so fun
This is just going, it's going to be going uphill from here. All right, guys, we love you so much. Keep the sport coming. Make sure to, if you're listening to this right now, a little screenshot, show us that you're listening. Love to see where you guys are listening. The little photos, like the car, the thing. I love that. Love it. So tag us if you're listening. Hope you guys enjoyed the episode and we'll see you next Friday. Bye. Bye.
