Milos Sarcev On Bodybuilding Cardio: How To Get Shredded Without Losing Too Much Muscle

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Generation Iron Fitness & Bodybuilding Network

3 жыл бұрын

READ full article: generationiron.com/milos-sarc...
Milos Sarcev breaks down the most effective ways to burn fat from cardio... and how to avoid losing too much muscle.
For bodybuilders, cardio can often be the least favorite aspect of training. This is for two reasons. Running with so much weight on your body can be unpleasant. Secondly, while cardio helps shred off fat it can also cannibalize muscle. It's a delicate balance that many bodybuilders hate figuring out - but it's essential to creating the perfect physique. In our latest GI Exclusive interview, Milos Sarcev breaks down the most important info on how bodybuilders can burn fat without losing too much muscle during cardio.
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Пікірлер: 170

@espojespo5 2 жыл бұрын

It does not matter. The MAIN take away from cardio is to get up off your ass and just do it. Keep it consistent and simple. Do it at the time that you can and will stick to it. If you do anything like this long enough, results WILL follow.

@nighthawk13666 3 жыл бұрын

Milos "the master" Sarcev

@riversavage5608 2 жыл бұрын

Milos is great. He had helped most of the guys at a high level get in extreme condition. I would listen to him before others who just talk, but have not been there.

@janekbeglarjan Жыл бұрын

Lol ben paulski is 100x time better

@justvibing2497 4 ай бұрын

Remember they on gear, it's easy to lean out on them. I listen because he knows his shit, not because who he trains

@riversavage5608 4 ай бұрын

@@justvibing2497 - Everyone is on gear! 🤣

@ricksworlddereaux2397 2 жыл бұрын

Exactly right..👍🤔Milos is now the Top Guru..

@L6901Malice 2 жыл бұрын

Milos is right. Fasted LISS is best for fat loss. You can still lose other ways, but when you start to get real hungry... you care about every detail. Got me down to 3-4% body fat

@adrianagolisano7871 9 ай бұрын

30min empty stomach steady mild cardio is ok for you ?

@georgetoul 3 жыл бұрын

The empty stomach is explained hormonally Lipogenenic Insulin is low, while lipotropic glucagon and somatropin are high Works perfectly well when dinner was low in carbs

@DarkoFitCoach 3 жыл бұрын

well explained and like most things in our bodies its the chemicals and hormones that are doing the things. little hgh before cardio and its a good start to the day now innit!

@persianatural 3 жыл бұрын

Well said doc

@talllifts174 3 жыл бұрын

Also, gefufna na cincilatoru ne valja kad jedes

@dansmith9724 3 жыл бұрын

Similar effects if one did low intensity cardio after a wt training session.

@DarkoFitCoach 3 жыл бұрын

@@dansmith9724 yes but better not do cardio after weights as u want to optimimum muscle growth and doing cardio isnt doing that

@mikemorris9902 Жыл бұрын

Why not put the full interview in the description? It would help us trying to hear more from the mind himself

@sunjayroy312 3 жыл бұрын

45s intro, who do you think you are!

@skullcrackers187 3 жыл бұрын

And I caught two KZfaq ads with no skip 😥

@emssherill 3 жыл бұрын

YES

@AJBerry-ox3oe Жыл бұрын

Is it recommended to do a fasted HIIT or resistance training workout after taking BCAA?

@unekhrk 3 жыл бұрын

I’ go by the philosophy of the old school bodybuilders early morning fasted empty stomach

@sooparticular 3 жыл бұрын

old school didnt do cardio as we know it...I watched some arnold and lee priest interviews back then a run on the beach on occasion that was it!!!

@smoke6534 Жыл бұрын

@@sooparticular um arnold was never 3% bodyfat peeled with conditioning required to win modern or shows past the 90s. legend but not even applicable. Kevin Levrone, Yates, Heath, Kai, all the modern guys advocate for it.

@sooparticular Жыл бұрын

@@smoke6534 yeah but he would be if he competed today...it was just the look of his time

@physique1113 Ай бұрын

@@smoke6534 no one on the olmypia stage today is a legit 3% bodyfat. They are more likely in the 6% range or bigger guys like big ramy even 8% yes you hear it right even 8%… if you carry 250lbs muscle with you, you look at 10% bf better then a natty on 4%. A legit 4% bodyfat would be andreas Müntzer, and no one today is in shape like him.

@Austrian_Powers 3 жыл бұрын

after that logic you would also more likely burn muscles compared to an unfasted state. I would say it does not matter unless you work with HGH and things like ephedrin- and I would recommend spacing out cardio from weight training due to cortisol build-up.

@serbianboss3294 2 жыл бұрын

no...your body starts breaking muscle tissue once it doesnt have sugars or fats anymore as fuel. So as long as you have some fat mass you dont need to worry

@KootBear 2 жыл бұрын

@@serbianboss3294 this

@shred9475 2 жыл бұрын

@@serbianboss3294 correct

@walterfoxx8075 3 жыл бұрын

How about the food that u eat the day before? It still in your body system either you eat in the morning or not. Maybe this depends on the person I personally feel when I do cardio at anytime in the day I look leaner days days after

@kasvo1199 3 жыл бұрын

could be

@skullcrackers187 3 жыл бұрын

How about the difference between someone 190lb untrained compared to a 275lb bodybuilder? 🤷‍♂️

@sooparticular 3 жыл бұрын

agreed ...I feel if I have something in the tank I will have way better results

@user-cf4jj8gb8p 2 жыл бұрын

@@skullcrackers187 or how about the fact that these men are on gear so more then likely too much cardio will not make them catabolic.

@blackfoxxx9 Жыл бұрын

So Milos is it better to do high intensity training instead, if it’s all about burning more calories? Would that logic apply better with high intensity training

@mayorrodgers7446 3 жыл бұрын

I typically do early morning fasted cardio. Having said that I do it simply because of preference. I don’t think it’s significantly more effective with burning fat. Common sense tells me if I eat before cardio that food has not digested to a point to be available to be burned as an energy source. Do what works best for you.

@RICHFRVR 3 жыл бұрын

Well said, I eat before cardio simply because I enjoy it. Fasted or not it really doesnt matter. However I have heard certain fatburners when fasted could be slightly beneficial.

@DarkoFitCoach 3 жыл бұрын

Partly true. Carbs start digesting in the mouth and insulin is released as body senses food and carbs coming in. Quick carbs enter the body within 3mins of ingesting. As you know when insulin is present ALL fatburning totally halts. Therefore maximum fatloss occurs whem doing cardio on empty stomach

@mayorrodgers7446 3 жыл бұрын

@@DarkoFitCoach with respect. Every point that you made is false on its face. So much so it’s kind of comical. Ad if one is saying, “let’s see how much we can get wrong at ev7point. Example, “Carbs start to digest in the mouth”. Well, wrong. They start to digest when they enter the digestion system. ‘When insulin is present ALL fat burning totally halts” I mean really; where do you get this stuff? That is just so not true🤣.

@DarkoFitCoach 3 жыл бұрын

@@mayorrodgers7446 its all true what i said, you need to research more. insulin HALTS all fatburning and once again carbs start digesting with enzymes in the mouth.

@mayorrodgers7446 3 жыл бұрын

@@DarkoFitCoach research simply does not exist to support your position. It’s prima facia 100% false. Think about it. If insulin is present and I am jogging for an hour I will burn 0% fat. That’s just an embarrassing statement. If you’re a coach you should know this is not true. Concerning Carbs what you’re talking about is “ingesting“ not “digesting“. Splitting hairs perhaps but there is a difference.

@Ryan13HSE 3 жыл бұрын

Answer for allssss... GIANT'S SET

@gymtuppernation4703 Жыл бұрын

Milos “the Mind” Sarcev

@vanguard4065 2 жыл бұрын

as Arnold said: get shredded first, then pack on the muscle.

@mikemartinez6004 3 жыл бұрын

Are you saying not to stay at target heart rate for your age?

@cobaltss50 3 жыл бұрын

He's definitely onto something with fasted cardio plus weight training, when I diet and trt to get lean or shredded, I'd do and hour of cardio and hour of weights 5 days a week and I lost 40 lbs in a year with a calorie deficit.

@DarkoFitCoach 3 жыл бұрын

ofcourse what else can happen if u are in a deficit? BUT the question is did u sacrifice any muscle tissue in the process THATS the whole ballgame here. losing weight is super easy. losing fat and not muscle is like playing chess with kasparov

@cobaltss50 3 жыл бұрын

@@DarkoFitCoach true, in my case I got down to 180lbs at 5'11 and than lean bulked back up around 215 of course this took years as I did a very slow approach and even when I lean bulked I trained fasted, I actually really enjoy it.

@DarkoFitCoach 3 жыл бұрын

@@cobaltss50 pls dont weightlift fasted if you want to keep your muscles. Bad idea. Fasted cardio is top. Weight big no no without carbs

@cobaltss50 3 жыл бұрын

@@DarkoFitCoach my body actually responds well without food and fasting before training and eating in a window afterwards, I haven't really seen much muscle wasting, im sure I have some lose but it's not at the point I look in the mirror and can tell. Sometimes I switch it up. I know typically it's a no no, I've responded well over the years with that and high volume training.

@DarkoFitCoach 3 жыл бұрын

@@cobaltss50 yes all good but when u train with weights body uses carbs, it cannot use fats for that. so where is the glucose coming from? not from food since u havent eaten, its coming from breaking down muscle: amino aicds in the muscle get burned up as energy. not optimal by any imagination

@barryholcomb99 Жыл бұрын

Cardio time and frequency It depends totally on how much steroids and or growth hormone someone is on.

@dionguthrie4021 3 жыл бұрын

Do the type of cardio you like whenever you have time.

@ManiacFitness 3 жыл бұрын

I just do giant sets about rounds with very minimal maybe 10second rest periods and that works pretty well

@Pantelifts10 3 жыл бұрын

If you have a hobby that involve some type of cardio is great. U do your cardio and enjoy it as well..win win

@sooparticular 3 жыл бұрын

common sense! agreed

@flavorgainz7205 3 жыл бұрын

Lantus and Humalog knowing Milos.

@Pantelifts10 3 жыл бұрын

I Applaud the beginning of this video about natural bodybuilding (real,not fake natties) and health first 👍

@man1cs171 3 жыл бұрын

Real as in Mike o hearn??

@overcome.podcast 2 ай бұрын

if it is fasted you burn more fat in the first 30min of the day , yes. But then less in the following 23.5 hours. You can make the same argument, to do it before bed, lower your bloodsugar and burn more while you sleep. Instead of doing it after you sleep. Or after training. Same argument.

@jeffhetzel1 3 жыл бұрын

How is it Vlad in all your interviews you come across as if you know nothing about exercise, nutrition or bodybuilding?

@007stopjockin 3 жыл бұрын

Because he knows NOTHING. He does this for money, no other reason. 007

@j.baptistecl.5758 3 жыл бұрын

Exactly, dude clearly doesn't workout or give two shits about the gym lol

@PM-lw9ip 2 жыл бұрын

Also je says I'm a big fan of yours and dosent know much about them lol

@pattypark6300 Жыл бұрын

He doesn't know anything about bodybuilding. He al says to his guest " I'm big fan" but doesn't know shit about them

@ironangel69 2 ай бұрын

Bodybuilders are competing so they need to worry about preserving the most muscle they can while getting to a low body fat percention. But for the average individual just do cardio and burn some calories

@drmarkp1 3 ай бұрын

.. Fasted cardio 'might' burn more fat, but it seems to me it would be murder on the muscle mass .. I think the lesser of two evils is to be nourished while doing cardio .. Moreover, the more cardio, the greater the risk of muscle loss .. As long as you are in a deficit and getting results, there is no reason to do anything extreme to facilitate the process .. People who obsess with cardio are the one who are typically behind on their preps

@jdagreat4595 Жыл бұрын

This is true but i dont do it to much because it make’s me to sucked up like to small

@dominikfele9247 2 жыл бұрын

His accent is very well for strainer

@JG1rn 3 жыл бұрын

Unehanced bodybuilding, then it immediately cuts to Mike O’Tren. Lmao

@jonjones4439 Жыл бұрын

Really I’m not a big believer in cardio, I believe 85% of your results are in the kitchen. Most of the rest are just working out 3-5 days a week. Just curious people’s take, I’ve usually heard 30 minutes to an hour a day 4-7 days a week whether HITT and or moderate cardio on a treadmill is fine.

@peevansfitness 3 жыл бұрын

Body fat is lost over night/over time compared to the actual calories burned during the actual exercise. I think that’s the confusion of this. As long as you are doing it and it isn’t affecting training then do cardio whenever it is most convenient for you. For 99% of people the granular detail of morning cardio doesn’t matter.

@medhat3469 2 жыл бұрын

Milo is the Godfather of insulin

@garisons9562 3 жыл бұрын

Love milos hate generation iron

@Ryan_Powers25 Жыл бұрын

Fasted cardio helps me control hunger.

@SilmShandy 3 жыл бұрын

It’s simple, increase activity levels or decrease calories just don’t go too low on calories

@FLRProject 2 жыл бұрын

Morning fasted cardio has been debunked for quite a long time. It used to be like that back in the day, but they just didn’t had any studies where they saw the 24-h window rather than what happens during the session. Simply put, do cardio whenever you want, fasted or not, up to your preference

@romeorogers9314 3 жыл бұрын

I never do cardio. Diet and weight training is enough for me.

@minotaur55 3 жыл бұрын

He makes it seem like you can't get shredded without cardio. I never used to do cardio and I managed to get my glutes striated. Just limited my calories. I didn't limit carbs either or fast.

@camq-py7bs 2 жыл бұрын

You can limit all those calories but you won’t be conditioned and your heart is gonna be crap.

@dreamworksmarc 3 жыл бұрын

treu fasted will do more, but you will feel like shit after an hour.....

@AhatiMaat 3 жыл бұрын

If you want to learn about Cardio ask the homeless who walk miles a day.

@DarkoFitCoach 3 жыл бұрын

Should we ask fat people about nutrition since they eat all day also?

@AhatiMaat 3 жыл бұрын

@@DarkoFitCoach not sure if you are being sarcastic...nutrition means the body processing food for growth and energy. We could ask a fat person who knows this definition...yes.

@DarkoFitCoach 3 жыл бұрын

@@AhatiMaat great go ask a fat person for advice on nutrition since they eat so often lmao

@jamesingebretsen6165 Жыл бұрын

Cardio does nothing. It's the diet period

@slash101ification Жыл бұрын

Show us your arms, Milos the why to not inject needles like junkies, into bodies,come on, show us!

@booty121212 3 жыл бұрын

Insulin thats how

@Ruth1T0ne 3 жыл бұрын

Insulin

@entitiessoul Жыл бұрын

Nah for me fasted isn't for me.

@kevindoughty3907 3 жыл бұрын

Dorian Yates has been quoted as saying he never did cardio.. 6 Olympia’s can’t be wrong.??

@obrad79 3 жыл бұрын

He never said that as a mather of fact it is oposite, he said that he did cardio, you can watch interviews with him on youtube. Alsow you csn see him in blood and gits video on stationary bike.

@kevindoughty3907 3 жыл бұрын

@@obrad79 I've read all of his books, his training diaries, watched his video's and been to the old Temple Gym in Birmingham, there wasn't 1 piece of cardio equipment in there.. he used the bike in the last 2 weeks before a competition, but never as a daily ritual in his training.. he only trained 3 times a week for 45 mins a time.. he's a big believer in rest to build muscle.

@kevindoughty3907 3 жыл бұрын

@@obrad79 Plus when you see him on the bike he's at Bev Francis' Golds Gym in America in the last week before the Olympia.. there are other people around too, he always trained alone with Delroy..

@007stopjockin 3 жыл бұрын

Dorian was on a ton of gear. When you are taking that amount of gear, any training system will work. He did however like the Mike Meltzer HIT approach. 007

@kevindoughty3907 3 жыл бұрын

@@007stopjockin Yeah true.. he did 2 warm up sets then a working set to absolute failure. He's got very good genetics too, just look at his son Lewis, he's the same.. 😊

@doublem1975x Жыл бұрын

Roids that’s the answer

@mikehurbert5043 3 жыл бұрын

Who the hell cares none of u are training for mr Olympia ?? Lmao just do the dam cardio anytime of day

@apexprepper378 3 жыл бұрын

More tren, that’s how

@TITANONEOONE 3 жыл бұрын

Amen

@cowboygeekop2579 3 жыл бұрын

"DNP entered the chat"

@VLADIMIR.GYM. 3 жыл бұрын

Tren blows you up

@musclebone7875 3 жыл бұрын

Wrong

@manuelignaciodelgadotalave7958 3 жыл бұрын

Man can you shut up?

@henrypham9090 3 жыл бұрын

Literally makes no difference. You have a bro science guy vs science. These two parties will always disagree

@sooparticular 3 жыл бұрын

...always remember...all science is BRO SCIENCE

@leroygenovacolbert2651 3 жыл бұрын

Got love for Milos but he's outdated. To drop weight all you need to know is the amount of calories your body requires to stay the same weight and then you deduct 300 to 500 calories or keep them at maintenance and increase cardio or activity. Get as much as you can from as little as possible before having to adjust or doing anything to drastic. I've gone through the cutting faze quite a few times and have gotten peeled

@SilmShandy 3 жыл бұрын

Yes it’s simply increase activity levels or decrease calories but don’t go to low on calories because you won’t have any energy

@pinzytoto7698 4 ай бұрын

lol what u are describing is what mike mentzer said in the 80s...