See, if you go to any gym you’ll see that most women there are literally glued to the cardio machines and a lot of times there are there with one goal in mind – to slim down and get rid of the excess body fat.
I hate to burst your bubble, girlfriend, but cardio as a tool for fat loss isn’t that effective. Heck, it’s not that effective for men, but for women, it’s even worse! Look, in order for you to drop a pound of fat, you have to create about a 3500 calorie deficit .
So assuming you’re in pretty good shape and you can exercise at a moderate pace for up to an hour, that around 6-10 hours of exercise to drop ONE. However, in women, when they exercise more, they pretty much eat back almost everything they burned at the gym or after that zumba class.
It’s a physical as well as an emotional response and women actually have stronger appetite regulation in response to exercise compared to men.
In fact, most folks end up eating an average of 100 calories more than they just burned off. But, several new studies show that long and boring cardio workouts actually sabotage your body’s natural ability to burn ugly belly fat as opposed to help you with getting rid of it. In fact, if you want to gain weight, you should get on the treadmill or go out for a nice slow jog. According to Dana Fullington (a certified personal trainer, nutrition and fitness coach), we have all seen that chart on our favorite cardio machine that reads: Fat Burning Zone. See, when you spend 30, 40 or even 60 minutes pounding away on a treadmill, you send your body a powerful signal to start storing fat instead of burning it. This is because when you do cardio, your body reacts to the stress by suppressing a very important hormone that is produced by the thyroid to burn fat. According to a study in the European Journal of Applied Physiology: People who performed intense cardio suffered from decreased T3 hormone production. Doing the same intensity aerobic conditioning, or cardio, will make your body more efficient at burning calories at that pace.
One study even suggests that if you jump out of bed every morning at the same time to go for a run, your body knows what to expect and begins to stress out, releasing cortisol and hanging onto fat, before you even start your run.
Perhaps worst of all, after 20 to 30 minutes, most classic, steady-state cardiovascular exercise begins to chew up your precious, calorie-burning muscle. Shocking to realize that something you believed was the ultimate weight-loss tool ends up being the ultimate weight-gain tool, because the moment you chew up that muscle, you are in a metabolic free fall.
If you want to slim-down and get lean – you should cut back on classic cardio exercise. That’s why I put together, in my opinion, the most effective and comprehensive workout regimen that is simple yet powerful enough for the beginner to follow in my signature slim-down program Be Slimmer-Be You™ to leave all the guesswork out for you. Go ahead and throw out your treadmill (if you have it at home), or better yet, give it to someone you don’t like since cardio just doesn’t work if your goal is long-term weight loss. Simply put, if you want to reduce body fat you need to increase your metabolism by getting involved in the exercise that burns a lot of energy without jacking up your appetite.
Not only will you save your joints, protect your heart, look younger and feel better, you will do it in half the time!!!
My signature slim-down program Be Slimmer-Be You™ is a shortcut i’ve created for those who want to drop body fat, get lean and sexy now since summertime is literally around the corner.
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If you have any comments or questions regarding this post or the program, feel free to post them in the comment section below. Cardiovascular exercise is great for your heart health and your overall health, but when it comes to running it might not always be the case depending on how far and how often you run.
Think about it… when you exercise for the first time in a really long time, it is difficult. This can apply to anything in life – the more you practice something, the better you get, and eventually you have to step your game up. When your body adapts to running all the time, it changes your metabolism – aka the rate at which you burn calories.
At first you might think you want to be a Honda Civic, the fuel efficient vehicle, and not the Escalade, the gas guzzler. Bottom line, long bouts of endurance exercise like running actually slows your metabolism – leaving you at a plateau, or even worse, gaining weight. Well, if your goal is fat loss and having a lean body, strength training and High Intensity Interval Training (HIIT) should be the foundation of your routine. Obviously, diet is a big part of the plan, in fact, diet will be responsible for most of your weight loss.
Losing weight is great, but you want your new body to look thinner and more toned, not just thinner and flabby.
Cardio can be anything that makes you consistently breath fast, so that’s biking, jogging, brisk walking, ice skating, and on and on. Cardio may be the best way to burn calories, but believe it or not, there’s an even better way.
Interval training is when you alternate periods of high intensity exercise with medium intensity exercise.
The good thing about cardio intervals is that with regular cardio your body stops burning calories when you stop exercising, but with intervals your metabolism gets faster, meaning that you’re burning fat long after you stop exercising.
Intervals are strenuous though, and may not be for those who are very overweight, or who are new to exercising.
As you’ve probably already guessed, weight training burns far less calories than cardio training.
Given that, you might be wondering why you should bother doing weight training at all, wouldn’t your time be more effectively spent burning more calories by doing cardio? But before you put your weights away and strap your running shoes on, there are a couple of things that you need to know.
Strength training is what tones you, making you look sleek rather than flabby, and what gives you definition, the shape that you want. But in order to keep the pounds off, and to get a nice looking body, you need to do strength training. In this content packed free mini-course, I'll reveal 8 Surprising Secrets guaranteed to help you lose body fat. Plus discover the two key mistakes the Diet Industry is tricking you into making.
If cardio gets you to eat more, then fat loss effects become seriously diminished, suffice to say. When this hormone, called T3, is suppressed, your body starts gaining and storing fat immediately.
It’s because the body needs fat to function, and its automatic response to stress is fat storage for survival.
But, as you exercise more regularly, the same form of exercise (whether it’s biking, strength training, swimming, etc) gets easier.
We turned our lives around through fitness & nutrition, and now we're ready to supercharge your life with fun workouts, recipes & more to help you do it too! Depending on your body weight you can burn anywhere from 400 to 250 calories doing thirty minutes on an elliptical machine.
There are many different kinds of cardio exercise, and you should try for an hour of cardio three times a week. Cardio interval training has been shown to burn even more calories than regular cardio, with some studies saying that you can lose up to three times the number of pounds in half the exercise time.
For example, you could sprint for thirty seconds, and then jog for ninety seconds, and then repeat the cycle for thirty minutes. Depending on your weight, weight training burns from 90 to 140 calories every thirty minutes. Muscles need more calories than fat, which means that your metabolism is faster and you burn more calories when you have more muscle tissue. Doing cardio and dieting will cause you to lose weight, however, it will probably not give you the body that you’re looking for. Together we have over 50 years experience helping clients transform their bodies with structured nutrition and exercise regimes.
When your body adapts to long bouts of exercise like running for an hour a day, you no longer burn as many calories as you do when you are running AND while you are at rest. Not only will exercise help you lose weight, but it will make you healthier, fitter and will make you look better too.
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