The Best Cardio for Fat Loss
By Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
Every day I receive an email or Facebook message asking me for the best cardio program for fat loss. The answer is a bit complex, so I’m going to cover it all in thisone article.Now a lot of people make a big mistake with cardio, thinking thatthey can eat whatever they want and then just “hit the gym extrahard on Monday to burn this off.”
I find it ridiculous… because first, it’s not healthy thinking, andsecond, it is not accurate thinking.
Seriously, let’s look at this for a second.
Take a look at the meal I had recently at my friend Vince DelMonte’s wedding. It began with the post-ceremony celebratory drink, right through tothe anti-pasta buffet, followed by the main dinner (I had eggplantparmigiana), and then dessert, PLUS the late night sweets spread(the Del Montes know how to host a party!) would EASILY result inover 2400 calories.
And how long would it take you to burn that many calories doing youraverage cardio workout?
You’d need to do cardio for just a little less time than it wouldtake you to run a marathon.
So 3 hours for the fittest TT readers, 4-5 hours for the average TTreader, and more than 6-8 hours for beginner TT readers.
Does that sound like a “regular cardio session” to you?
So FORGET the “I’m going to burn off this big meal with cardio”mentality.
It’s WRONG thinking.
Plus, as I’ve mentioned time and time again, research shows thatregular cardio doesn’t really help with fat loss.
1) One study showed interval training was better than cardio atburning belly fat (and cut the workout time in half).
2) A second study found that 300 hours of cardio per year helpedmen lose only 6 pounds (and women lost only 4 pounds). So that’sabout 50 hours of cardio per pound of weight lost – at BEST!
(Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fatin Men and Women. Anne McTiernan*, et al.)
3) A third study found SOME folks start eating MORE when they starta cardio program. These folks end up gaining weight on aerobics.
(Reference: International Journal of Obesity 32: 177-184, 2008).
So if long, slow, boring cardio doesn’t work, what’s left for to burn fat?
Well first, I will acknowledge that high-intensity cardio seems towork better. In one study, subjects who burned 400 calories doinghigh-intensity cardio ended up losing fat while subjects who didonly low-intensity cardio did not lose ANY fat at all!
(Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise TrainingIntensity on Abdominal Visceral Fat and Body Composition.)
But the best way, the fastest way, and the most enjoyable way toburn fat is with interval training. And soon I’ll be revealing over 31 different interval trainingmethods for fat loss. And it won’t just be sprinting on a treadmillfor 1 minute straight. Trust me, there are a lot of unique ways toburn fat with interval training.
In the meantime, FORGET about slow, boring cardio. It is agenerally a big waste of time for fat loss. Sure, it’s good forrunning marathons, but not for busy people who only have 2-3 hoursper week to burn fat.
More interval training secrets coming soon from Personal Trainer Dallas
Source by ken karnack