How To Combine Cardio & Strength (Prevent The Interference Effect)

For the text version of this video, visit: iwannaburnfat.com/cardio-and-strength-training/

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In exercise science, it is well-documented that combining cardio and lifting weights (a.k.a. concurrent training) produces an interference effect. This is why many people ask themselves: Does cardio cause muscle loss? Cardio's effects on muscle development eventually depend on how you program your cardio and weight training.

In this video, I show you how to combine cardio and strength training effectively. I walk you through 4 key cardio factors that help you minimize the interference effect. These 4 factors are:

- Cardio Type (What type of cardio is best?)
- Cardio Duration (How long should you do cardio?)
- Cardio Frequency (How often should you do cardio?)
- Cardio Timing (Cardio or lifting first?)

If these 4 factors are in place, you can be confident that your cardio workouts will not interfere with your muscle and strength development. As always, I take on an evidence-based fitness approach while discussing these cardio variables. At the end of the video, I also give away a free HIIT workout for burning fat.

Throughout the video I reference several studies:

- The first study on the interference effect:
ncbi.nlm.nih.gov/pubmed/7193134

- 2012 Meta-Analysis Concurrent Training:
ncbi.nlm.nih.gov/pubmed/22002517

- 2x/Week Cycling No Interference:
ncbi.nlm.nih.gov/pubmed/19266214

- Norton & Layman, 2006 (Post-Workout MPS):
ncbi.nlm.nih.gov/pubmed/16424142

- Tomiya et al. 2017 (Separate Cardio & Strength):
ncbi.nlm.nih.gov/pmc/articles/PMC5592291/

- Robineau et al. 2016 (Separate Cardio & Strength):
ncbi.nlm.nih.gov/pubmed/25546450

- Blagrove, 2014 (Interference Effect is Local):
researchgate.net/publication/319503195_Minimisi…

I hope you enjoy this Youtube video! You can expect a lot more evidence-based training and nutrition content in the near future. Feel free to leave suggestions for future videos in the comments below. Also, if you have any questions, don't hesitate to comment. I'll get back to you as quickly as possible.

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MY SERVICES/PRODUCTS:

To apply for 1-on-1 Online Coaching visit: iwannaburnfat.com/online-fitness-coaching/

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iwannaburnfat.com/art-science-muscle-growth/

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MUSIC CREDIT

Intro:
Music by Ryan Little - Seeing Double - thmatc.co/?l=417EA2F4

Rest of video:
Muscic by Ryan Little - Matter of Time
YouTube: youtube.com/channel/UCNNWgG-OiTQfvIE9cToLXdA
Instagram: instagram.com/iamryanlittle/
Soundcloud: soundcloud.com/iamryanlittle

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IMAGES CREDIT

Bike image
Author: Videoplasty.com
Man on an Exercise Bike Cartoon.svg from Wikimedia Commons
License: Creative Commons Attribution-ShareAlike 4.0

Man lifting image
Author: Videoplasty.com
Man Lifting Barbell Cartoon.svg from Wikimedia Commons
License: Creative Commons Attribution-ShareAlike 4.0