Cardio Queens, Prepare To Be Dethroned!

Over the years, I've often blogged about the best type of exercise for fat loss.

If you are one of those people who is still convinced that traditional cardio is the key to dropping excess pounds, I've assembled a few articles below...


I'll Keep Saying It Until You Get It, Cardio Is Not The Answer

Why You're Not Getting The Results You Want, Part 1

Cardio Queens and Disappointing Fat Loss Results

Researchers Prove Strength Training Is Better Than Cardio To Lose Belly Fat

5 Reasons Why Aerobics Suck for Fat Loss


Happy reading!


And now the disclaimer...

I'm not here to try to sell you on anything if you're not looking to buy. In other words, if you're happy with what you're currently doing, continue on. If you love jogging, then jog. If you're satisfied with the results you're getting from hours and hours of steady state cardio, keep on keepin' on.  (Yes, I know my age is showing.)

However, if you're not happy with the results you're getting, or if you're physically or mentally bored with what you're currently doing, or if you've been getting injured from the repetitive motion of long bouts of cardio, or if you really don't have time to spend hours a day exercising, try it my way.

Make sure you're strength training and experiment with cardio intervals and metabolic circuits.


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It's The Intensity, Stupid!

Too many people continue to think that exercising longer is automatically better. No so. It depends on your goals.

If you're training for a marathon, of course, you'll need to do some long training runs. However, if your primary goal is dumping fat and getting in shape, the intensity of your workouts is more important than the duration.

Numerous studies have shown high intensity exercise, especially cardio intervals, are more beneficial for fat loss than low or moderate exercise.

When strength training, concentrate on compound exercises, ditch the straight sets for supersets, lower your rest periods and make sure the weights you use are challenging.

All that said, remember, intensity is relative. Don't kill yourself when you're starting out but as your fitness level increases, you'll need to up the intensity level, too.

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Why You're Not Getting The Results You Want, Part 4

I think you'd agree that someone might be able to get to a destination just by getting in his :-) car and driving but that he'd get there faster if you he had directions.

The same holds true for fitness.

Reason #4: You're winging it.

Why waste time cobbling together a routine from magazine articles or internet websites?

First of all, just because something's been published somewhere doesn't make it correct or up-to-date or right for your goals.

Second, do you know which exercises are most effective? Do you know how to make sure your opposing muscle groups are balanced? Do you even know which muscles oppose one another? Probably not and why would you?

Third, on the off chance that you did put together a balanced and effective program, are you sure you know how to perform all the exercises correctly?

Would you defend yourself in court, install your own roof or pull your own infected tooth? Most of us would not. So, why do the majority of people insist on winging their exercise program rather than having a workout routine designed specifically for them by a qualified fitness coach?

You don't have to work with a trainer all the time. You can just get a program and go through it as many times as you need to be sure you're doing the exercises correctly.

It's definitely a safer and more effective option than winging it.

In case you missed any of them, here are the previous parts of Why You're Not Getting The Results You Want...

Part 1
Part 2
Part 3

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Why You're Not Getting The Results You Want, Part 2

In Why You're Not Getting The Results You Want, Part 1, I wrote about many people's over-reliance on cardio for fat loss.

Today I'm going to address strength training. Remember, these reasons are not in any particular order since what might be relevant to you may not apply to someone else.

Reason #2: You are strength training incorrectly.

The best workouts for fat loss are total body routines that emphasize compound exercises.

Compound exercises are movements that involve multiple muscles and joints. Examples would be Squats, Deadlifts, Rows, and Presses- Chest, Shoulder, etc. Compound exercises are more functional (they more closely simulate real-life activities) and they also burn more calories.

Most resistance training circuits are filled with machines that isolate muscles- Leg Extension, Leg Curl, Pec Flye, Lateral Raise, Bicep Curl, Tricep Extension, etc. These machines work one muscle (or muscle group) at a time.


For example, the Leg Extension, shown here ===============>
works the front thigh (quadriceps) muscles and the Leg Curl works the back of the thigh (hamstrings). Compare that to a Squat which works both those muscle groups and more.



Which exercise do you think is more useful? A Squat or a Leg Extension? How often do you have the need to sit on a chair and lift your legs in front of you? Now, how often do you need to squat down to pick something up?

So, a Squat is more functional, uses more muscles, and burns more calories. Then, why are so many people in gyms using the Leg Extension and Leg Curl machines instead of doing Squats?

If you want to get optimum results from your strength training efforts, the most effective exercise program would involve...

* Total body routines performed on non-consecutive days

* Primarily compound exercises using bodyweight and free weight exercises

* Functional core training (Plank, Hip Bridge, Pushups, Side Plank, etc.)



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