Hello again!
Spring is finally here (although you wouldn’t know from the weather we’ve been having), and everyone is looking to get leaner for the warm weather. This means it’s time to start doing more cardio for weight loss and cutting your calories way back, right?
Not quite.
I’d like to challenge the common belief that doing a lot of cardiovascular exercise is the best way to improve your overall fitness and to reduce body fat. But first I want to update you on how my training has been going for the Sporting Life 10K Run … which is TOMORROW! I had planned on posting more updates on my training during the week, but it’s been busy… so, better late than never. (See my previous post for more details)
First of all, here is a short video I made while on a ‘run’ a week ago:
In the video I mentioned that I was going to be running with Giselle and her runner friends the next day (which was last weekend)… well I think I earned some bragging rights by keeping up with them for a 9 kilometer jog (much of it uphill), completing it under 55 minutes. I know this isn’t really a fast time, but considering that I am not a runner, I’m pleased with it. At least I’m certain I’ll finish the race in under an hour.
However, my goal in doing this event (besides supporting a great charity) is to demonstrate that you can be fit, conditioned, and athletic enough to keep up with runners without necessarily training like one. If you follow a good strength training and interval training program, there is really no reason for performing excessive amounts of cardio. In fact, as I will explain, there are many reasons not to.
Too many people are running themselves into the ground doing hours of cardio for weight loss and to improve their health and fitness. However, more and more research is mounting which clearly demonstrates that long, slow, steady-state cardiovascular activity is actually counterproductive to achieving these goals. Not only is excessive cardiovascular exercise relatively ineffective, but it may actually do more harm than good. I realize that this is a bold statement that flies in the face of conventional wisdom within the mainstream fitness industry, but this article will explain why this is in fact the truth.
Too Much Cardio Can Hurt Your Heart
A recent study, published in the Journal of Applied Physiology, that examined the heart health of a group of men who had been part of a national or Olympic team in distance running or rowing showed that half of these lifelong endurance athletes exhibited evidence of heart muscle scarring. And now a new study (published in the journal Circulation) using laboratory rats also demonstrates a direct link between prolonged cardiovascular exercise and heart damage, similar to with the human endurance athletes.
The research shows that over time strenuous cardiovascular exercise can damage your heart. Admittedly, unless you’re engaged in high-level endurance training this information should not overly concern you, and you certainly shouldn’t use it as an excuse to avoid exercising at all! However, there are many other reasons to avoid low intensity cardiovascular training.
Too Much Cardio Can Hurt Your Heart
Cardio Can Waste Your Muscle
Trying to lose weight by performing long periods of cardio may actually also lead to the wasting of muscle tissue (especially in combination with a low calorie diet). This is something we really do NOT want to happen! Muscle is the body’s fat burning furnace. Lean muscle tissue is responsible for maintaining a healthy metabolism, preventing injuries, improving mobility and performance, as well as helping you develop a toned, athletic-looking physique.
Because excess cardio can metabolize both fat and muscle, it can result in what I call the “skinny-fat” physique. You may lose some weight, but your body will still look and feel soft, flabby, and weak. Also consider the fact that over-doing it with aerobic exercise can increase oxidative stress and lead to elevated cortisol levels, resulting in a depleted immune system and more abdominal fat storage.
Long Duration Cardio Can Also Waste Your Time
In the fast paced society that we live in few people have the time to spend several hours each week doing long, slow, boring cardio workouts. In fact, “I don’t have the time” is one of the most popular excuses for not exercising! The truth is that most people are far more likely to participate in an exercise program if the time commitment is not as great, which is fine because unless you are an endurance athlete long duration cardio is totally unnecessary.
Adrenal Fatigue
Excess cardio can put extra stress on your adrenal glands, which may lead to fatigue, anxiety, depression, insomnia, reduced immunity, and inability to concentrate. If your adrenals are compromised this can also make it harder to lose body fat.
What if there was a way to get in great shape in less time, without all the potential negative effects of cardio? There is!
To Get Lean You Need to Get Intense
Now, I’m not implying that you should never perform any form of cardiovascular exercise. On the contrary! Going for a walk, a swim, a bike ride, or playing a pick-up game of basketball with your friends are all healthy activities to participate in. If you are a beginner, moderate cardio exercise may be a good way to gradually increase your activity level. Cardiovascular exercise really only becomes a problem when it’s over-done. But there are safer and more effective ways to get in great shape and improve your fitness.
Brief, intense resistance training (strength training) workouts are superior to cardio training in a number of ways. Strength training, anaerobic exercise has the benefits of increasing your lean tissue, improving your bone density, regulating your blood sugar, and increasing your metabolism over an extended period of time. The higher the intensity of the strength training session, the longer the metabolism remains elevated, and the more total calories burned.
Rather than trying to “burn off” extra calories with cardio, simply reduce your caloric intake slightly instead and focus on resistance training and a high protein diet to maintain lean tissue while you lose fat. Here is a great article explaining why strength training is superior to cardio for fat loss:
www.theptdc.com/2014/06/cardio-strength-training-fat-loss/
In addition to strength training, there are certain forms of “cardio-type” training that are very effective. You just need to make your cardio workouts shorter, faster, and more intense! The solution is High-Intensity Interval Training (also referred to as HIIT).
HIIT involves brief, intense sessions of cardiovascular exercise, lasting only 15 to 20 minutes. It consists of a series of short, high intensity bursts and longer low intensity intervals. For example, after every 1 or 2 minutes of low intensity jogging you would perform a 30 second fast run, and then back to jogging… alternating these intervals for the entire workout. This type of cardio is FAR more effective for fat loss. For evidence of this, compare the body of an elite sprinter to that of a high-level marathon runner. Sprinters are lean, muscular, and athletic looking, as opposed to the drawn-out, unhealthy appearance of many long-distance runners.
In addition, studies now show that HIIT causes an increase in the release of HGH (Human Growth Hormone) in your body. HGH is a vital hormone that is KEY for physical strength, health and longevity. Plus it burns fat like crazy! It is important to note that with both strength training and interval training, the key is intensity.
Check out the video on my blog post for How To Perform HIIT:
I believe it’s time to re-evaluate the obsession with cardio in the fitness industry, and consider more effective strategies for fat loss.
On that note, wish me luck in the run tomorrow! I’ll let you know how it goes.
Stay fit,
Josh
Hey Josh it’s me Marylou! (The NICU RN frm Women’s College Hosp now @ Sunnybrook HSC) I too am running the 10km 2morrow! Your comparison with the Elite runner vs the Sprinter (picture) is really an eye opener! I am one of those “skinny fat” people & am trying 2 add more definition in my figure by doing Cardio & wgt training. Working shiftwork is the pits but I have made a schedule which works 4 me by working out in the morning (aftr my night shift) but I think I’ve come 2 a plateau. This Interval training sounds good which I will try but do you have any other suggestions? Also, I know u can’t spot reduce but MY problem area is the bra/back fat, any exercise tips 2 suggest 4 me? (Have 4monts 2 get toned til my sister’s wedding!). Good luck in your run 2morrow maybe I’ll c u there!
Marylou
Hey Marylou,
Good to hear from you! You are correct that you can’t really spot reduce by training a specific area of the body, but there is evidence that certain hormone imbalances can lead to fat being stored in specific areas on the body. Check out these 2 links:
http://www.healthhabits.ca/2009/08/12/hormones-problem-areas-and-your-body-fat-map-part-2/
http://www.ppcchicago.com/articles/biosignature-modulation.php
From what you described it may be an issue with insulin. Increase your good fats, cut out all starchy carbs (and all sugars!), and eat plenty of veggies and protein. Focus on resistance training circuits (make it intense and challenge yourself), and interval training cardio. Eat smaller amounts 4 to 5 times daily, especially after exercise (not before). Check out the links I posted for more info.
Good luck tomorrow … I’ll look out for you, but I’m not sure if I’ll see you in the crowd of 15 thousand people! Talk soon,
Josh
cardio is mostly the key to runbing fat because it gets your heart rate at a target level which is conducive to runbing fat and therefore burining calories. The yoga and pilates build muscle and tones. This is great because the built up muscle burns more calories than just losing fat does.
Hello Shyam,
Thank you for your feedback! However, I would disagree on both accounts in this case, for the following reasons… overwhelming amounts of research now show that long, slow cardio is the most ineffective way to keep the fat off over the long term… even though you are in the “fat burning zone”, HIIT will consume more calories and leads to an After Burn effect which is more beneficial for long term fat loss. I’ve explained many other reasons in this post (and many others on this blog)… did you actually get a chance to read it? Also, most forms of Yoga involve passive stretching rather than resistance training … it’s a “stretch” to say Yoga will build muscle. Pilates on the other hand is a great form of core training… I endorse it.
From November until late March, I was religiously running three time a week, 5K each time… and I saw very little results. I stuck with it thinking that maybe it would eventually work, to no avail. In addition, it would really bother my… back muscles, and I usually have no problems with my back. I changed my exercise routine and for the past 5 weeks or so have been doing other things, and really see the difference. Maybe it works for some people, but I absolutely agree with you.
Hey Josh,
Great article and emphasis on the following points:
—>Cardio Can Waste Your Muscle
“Trying to lose weight by performing long periods of cardio may actually also lead to the wasting of muscle tissue”
“Muscle is the body’s fat burning furnace. Lean muscle tissue is responsible for maintaining a healthy metabolism, preventing injuries, improving mobility and performance, as well as helping you develop a toned, athletic-looking physique”.
“Because excess cardio can metabolize both fat and muscle, it can result in what I call the “skinny-fat” physique”.
—->Long Duration Cardio Can Also Waste Your Time
” The truth is that most people are far more likely to participate in an exercise program if the time commitment is not as great, which is fine because unless you are an endurance athlete long duration cardio is totally unnecessary”.
—->Adrenal Fatigue
“Excess cardio can put extra stress on your adrenal glands, which may lead to fatigue, anxiety, depression, insomnia, reduced immunity, and inability to concentrate. If your adrenals are compromised this can also make it harder to lose body fat”.
—>To Get Lean You Need to Get Intense
“Now, I’m not implying that you should never perform any form of cardiovascular exercise”
“Cardiovascular exercise really only becomes a problem when it’s over-done”.
“Brief, intense resistance training (strength training) workouts are superior to cardio training in a number of ways. Strength training, anaerobic exercise has the benefits of increasing your lean tissue, improving your bone density, regulating your blood sugar, and increasing your metabolism over an extended period of time. The higher the intensity of the strength training session, the longer the metabolism remains elevated, and the more total calories burned”.
“In addition to strength training, there are certain forms of “cardio-type” training that are very effective. You just need to make your cardio workouts shorter, faster, and more intense! The solution is High-Intensity Interval Training (also referred to as HIIT)”.
“HIIT involves brief, intense sessions of cardiovascular exercise, lasting only 15 to 20 minutes”.
I really enjoyed examining all these very relevant points you pointed out. In the past i would do plenty of long cardiovascular runs (30-45 min). Then i realized all my strength was, for some reason diminishing and my muscles were not as what some would call “full”. Then i decided by substituting that type of cardiovascular exercise, with hill sprints (15-20 min) at a very high intensity and also fast field sprints. My strength went back up and overall i felt more energized at the end of the week.
I find all your reads very informative and confirming to all the relative information i am seeking as an athlete and everyday person. Thanks Josh.
Hey Chris,
Thanks for the comment! I’m glad to hear making those changes in your training is bringing the results you want. I wish more people were open to this information… things are starting to change, and the fitness industry has some catching up to do!
Actually neither, you need the atelithc or mesomorph body type to gain muscle easily.Ectomorphs, or skinny people, have a hard time gaining muscle or fat. Endomorphs, or fat people, gain muscle easily but gain fat a lot easier.Mesomorphs, or atelithc people, gain muscle easily and lose weight easily.All these things are genetic, there ain’t much you can do to fix them.If you’re looking to gain muscle you need to eat a lot of protein and you need to work those muscles. Low weight and high reps build tone over bulk. You’ll be strong, but your muscles won’t be large. If you want to get large you need to up the weight, but keep the reps relatively low. I’m talking between 8-12 at most.If you want that 6 pack, you need to do crunches and lots of cardio. The crunches build the muscle, the cardio burns the fat so you can see the muscle.
[…] This is another common fitness trend – the belief that performing hours and hours of steady state cardio is the best way to get lean, fit, and in shape. In most cases, the opposite is true. Not only is excessive cardio time consuming, but there can be negative side-effects. There are far more effective and efficient methods of getting and staying leaner. I won’t go too in-depth in this post, because I recently posted an article on this very subject on my blog… you can read it at Cardio For Weight Loss. […]
There’s a lot of great info in these articles and videos. Very well presented. Thanks for sharing.
Congratulations for realising the pit falls. Do body parts speicfic exercises, loose the cigarettes, and Follow the articles but fine tune the diet (cal. ) and exercise routine, intensity, amount of time, , . Go to library and find those exercises, waist abdominal, arms legs. Then do them.********Body BuildingBYminootooYou are blessed. Most people put on weight after age 40. Any way before you try any thing, see a doctor to rule out any abnormalities (Hormone, Pituitary). Remember it is ten times easier to put on the weight then to take it off. Body building is opposite of weight loss. But you must understand weight loss in order to build body. I will include my article on weight loss also. Most people eat protein reach food and complex carbohydrates, with one thing in mind, that they have to exercise 6 days a week and they have to eat more than what they burn off each day. If you eat about 300 to 400 more calories per day then you burn off, you have a weight gain of slightly less than one pound per week. You need to eat about 4000 calories per day minimum. If that does not work than slow down your exercises routine. In extreme case you will not exercises for two weeks at all, followed by vigorous exercises routine for six weeks. Repeat this cycle again and again till you reach your goal. References:. yahoo. com/search?ei=utf-8 fr=slv1-mdp p=Calories+chart. halls. md/body-mass-index/bmi. htm. scientificpsychic. com/fitness/diet. html*******Life Style Change Program for Loosing WeightByminootooWho needs to loose weight?Answer is simply not every one, only the over weight person. Who is over weight?This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand. What is the reason for being over weight?This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI. Basic understanding of loosing weight. Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute. Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism. What is a healthy weight loss?When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy. How much is one pound of body fat?One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound. How many pounds should a person loose in a month?Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly. This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year. Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race. When an overweight person should start loosing weight?At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year. How does body react to weight lose?Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react. What is the relationship between body and body fat?Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body. What if there is no weight loss at 1500 calories in take level?This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per mile and walk burns 100 calories per mile approximately. What is the importance of body fat for a female?Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet. At 1500 calories intake per day what one must drink and eat?DrinkOne gallon of liquids most of witch should be in the form of water (zero calories).Calories should be accounted for all other liquids. Why water?Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body. EatWhat should be your proportionate in take of fat, Proteins and Complex Carbohydrates?This depends on what your need are. 1. Need to reduce fat. Fat: 10 percent of 1500 calorie per day = 150 calories.Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.Proteins: 60 percent of 1500 calories per day = 900 calories. 2. Need more energy. Fat: 10 percent of 1500 calorie per day = 150 calories.Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.Proteins: 50 percent of 1500 calories per day = 750 calories. 3. Need to reduce weight only. Fat: 25 percent of 1500 calorie per day = 375 calories.Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.Proteins: 50 percent of 1500 calories per day = 750 calories. 4. Need to increase muscles bulk, but still reduce weight. Fat: 10 percent of 1500 calorie per day = 150 calories.Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.Proteins: 75 percent of 1500 calories per day = 1125 calories.Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights. Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic. How one must, drink and eat?DrinkEvery one may not be able to follow this regime. A 16 oz glass of water first thing in the morning will be very healthy start.If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids. EatTo day almost half the world is starving. In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap. All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own. Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time. How do I know the calorie count for various drinks and food?If you are buying packaged items it is on the package. Go on the internet and find the calorie information. Lots of cook book now a days list calorie per serving.Use your best guess, in this method use higher figure then you have guessed.
Wow Bill, thanks for taking so much time for such a detailed comment! I appreciate your feedback and thanks for following my blog. Looking forward to hearing more from you!
It wont make you fat as long as you excersize and counmse healthy nutritious foods that your body needs. If you are a skinny person you will put on muscle mass quicker since your insulin levels are always high and your body will be absorbing nutrition like crazy every time from recovery. After you gained lots of weight , yes you will have gained a bit of body fat thats why you spend 1-2 months cutting the fat down and consuming less carbohydrates in your diet.
Thanks for the publish. I have usllauy seen that many people are needing to lose weight because they wish to appear slim and also attractive. Nevertheless, they do not constantly realize that there are additional benefits to losing weight as well. Doctors declare that fat people are afflicted with a variety of disorders that can be instantly attributed to the excess weight. The great thing is that people who sadly are overweight along with suffering from various diseases can help to eliminate the severity of their own illnesses by means of losing weight. It’s possible to see a progressive but noted improvement in health as soon as even a slight amount of weight-loss is reached.I’d like to touch upon is that weightloss program fast can be performed by the perfect diet and exercise. People’s size not just affects appearance, but also the quality of life. Self-esteem, despression symptoms, health risks, plus physical skills are impacted in fat gain. It is possible to make everything right and still gain. Should this happen, a medical problem may be the culprit. While a lot food rather than enough body exercise are usllauy responsible, common medical conditions and widespread prescriptions might greatly help to increase size. Thanks alot : ) for your post right here.learned more new stuff on this losing weight issue. A single issue is a good nutrition is vital whenever dieting. A big reduction in bad foods, sugary foods, fried foods, sugary foods, pork, and white colored flour products can be necessary. Having wastes unwanted organisms, and wastes may prevent goals for fat loss. While specified drugs temporarily solve the matter, the terrible side effects usllauy are not worth it, and they never present more than a momentary solution. This can be a known undeniable fact that 95% of fad diet plans fail. Many thanks sharing your opinions on this web siteThanks for the recommendations shared in your blog. Something else I would like to state is that weight reduction is not information on going on a celebrity diet and trying to reduce as much weight that you can in a few months. The most effective way to shed weight is by taking it little by little and following some basic tips which can help you to make the most out of your attempt to lose weight. You may know and be following some tips, but reinforcing know-how never does any damageI believe avoiding packaged foods would be the first step to be able to lose weight. They will often taste very good, but prepared foods currently have very little nutritional value, making you try to eat more just to have enough vigor to get with the day. When you are constantly ingesting these foods, transitioning to whole grain products and other complex carbohydrates will assist you to have more power while having less. Interesting blog post.
[…] benefits over traditional LSD (long slow distance) cardio, as discussed in my previous blog post “Is Cardio Really That Effective for Weight Loss”. A few of these benefits […]
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You have reached your goal wiehgt, you are finally happy with the way you look in your clothes, so what is the next step? Actually, the next step is to continue the steps that got you this far. Long term wiehgt loss success is continuing to work for what you want. If you want to stay looking the way you do today, keep doing what you did yesterday. If you have already lost the wiehgt you wanted you know what works for you. So the trial and error part of your dieting is over. If you know that you can have a less than healthy snack 3 times a week and still lose the wiehgt, then you can continue doing this. Although, as you age you might want to cut that down a bit. Age does play a major role in wiehgt loss as does other health conditions.More than likely you are going to hit a plateau in your wiehgt loss or at least a pause. When and if you meet this hurdle, it is important that you overcome it. To do this you merely have to make a few short term modifications. One could be increasing the level of physical activity you are doing. If you find you no longer get sweaty after your workouts, you can increase the intensity. Your body can become used to the routine you are currently doing and it will need something new to stimulate it.You can also change the times you are exercising. For example, if you normally workout early in the morning before you eat, you can eat and then go for your morning run. Doing small minor adjustments like this have proven to be beneficial for many individuals.Don’t deprive yourself of something. Although it is best for you to avoid unhealthy foods, if you really have a craving for french fries, have a small amount of them. Try to make it a little healthier by either making them yourself with a healthier oil or even eliminate the salt on them. Just be sure that you do not over do it. You still have to maintain control over your eating. Being constant even after you have achieved your goal wiehgt is important for you to maintain that wiehgt. Otherwise, if you start eating whatever you want, as much as you want and as often as you want without exercising you might be throwing all of your hard work out the window. Long term wiehgt loss success comes from the heart, the soul and the mind. If you really want it, you need to keep at it. I used to be a fat boy when I’m 14 year olds until 18 but right now I’m slim man already due to I try to everything on above message. Sometime you have to keep excersice everyday and diet as well but It worth when you lokking yourself in the mirror. Keep forward guy ! Don’t give up.
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