E. 75 Cardio Mistakes That Will Ruin Your Progress

In this episode of the Self Selecting Podcast, host I break down the 3 biggest cardio mistakes that are quietly ruining your results. Whether you're prepping for a show or just trying to lean out, chances are you’re either doing too much, too little, or the wrong type of cardio—and it’s costing you muscle, recovery, and long-term progress.

In this episode, I dive into:

- Why doing cardio before lifting kills performance

- The truth about fasted cardio and HIIT vs steady-state

- How to adjust cardio when you're overtrained, underfed, or stuck in a plateau

- Why long sessions (over 60 minutes) may be backfiring

- How to balance cardio and food without burning out

If you’re stuck spinning your wheels, this episode will help you build a smarter, more effective fat loss strategy—without wrecking your recovery or metabolism.

Timestamps:

- [00:00 – 03:33] - Intro: Why cardio strategy matters & how most people get it wrong

- [03:33 – 04:08] - Overview: 3 cardio mistakes that will ruin your fat loss

- [04:08 – 07:45] - Mistake #1: Doing cardio at the wrong time (pre-lift fatigue)

- [07:45 – 11:13] - Cardio after weight training – how much is too much?

- [11:13 – 16:22] - Mistake #2: Choosing the wrong form of cardio (modality matters)

- [16:22 – 17:34] - Understanding recovery needs post-cardio

- [17:34 – 22:31] - How to manage systemic fatigue & rotate intensities

- [22:31 – 23:41] - Mistake #3: Doing too much or too little cardio

- [23:41 – 28:25] - Why cardio sessions over 60 min often do more harm than good

- [28:25 – 29:08] - The flawed logic of “keeping cardio high to keep food high”

- [29:08 – 35:58] - The risk of doing too little cardio and over-restricting food

- [35:58 – 39:08] - When and how to decrease cardio during fat loss

- [39:08 – 39:53] - Fasted cardio – does it really burn more fat

- [39:53 – 40:41] - HIIT vs. steady state: which is better and why

- [40:41 – 41:20] - Daily cardio vs. rest days – what’s optimal for recovery?

- [41:20 – 42:32] - Final thoughts: Cardio is a tool—not a punishment

Links & Resources:

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