Most of us are blown away when we learn the shocking truth that cardio is not the be-all-end-all of fat loss. It can take some time to fully wrap our heads around the concept (especially if you’re the type who actually ENJOYS it and can’t imagine life without it). Not surprisingly, one of the questions we receive most often in the early stages of discovering EM2WL is: “OK. So, where exactly does cardio fit? How much cardio can/should I do?
“The hierarchy of fat loss.”
The Hierarchy of Fat Loss (a concept coined by Alwyn Cosgrove several years ago) is simple way to self-regulate and decide for yourself if/when its time to add cardio into your fat loss protocol. It will also help those that can’t imagine a cardio-less existence to work in their love of endurance in a way that does not contradict their physique goals.
The hierarchy outlines the top five factors you must nail down in order to achieve fat loss. The five levels are listed in order of importance, as is the nature of any hierarchy. This means that if you’re looking to do/add/focus on items that are NOT listed here, they are being given far too much importance in your journey. Let’s take a look at each of the five and why they’re so important in the fat loss equation.
The perfect lifting and cardio routine mean nothing without proper eats. So check them TWICE before assuming any workout “is not working” for you. ;)
Level 1- Nutrition: Here’s the reality. No matter how hard you work out, run or lift, you can’t out work a bad diet. Period. If your nutrition is not on point, yet everything else is, you will not optimally achieve results or reach your fat loss goals. Main changes to make in your diet are to eat more protein, more fiber, and more food. Oftentimes, people aren’t eating enough food for fat loss- less isn’t always better. If you’ve spend periods of time eating low calorie diets (1200-1500 calories), then you may want to consider a metabolism reset. Before you can expect to lose weight, you must fix your metabolism so it is in proper working order.
Level 2- Nutrition: Nope, that’s not a typo. Level 2 is the same as level 1- nutrition! Why? It’s that important! If you have time for one thing and one thing only with regard to fat loss, nail your nutrition. Make sure you’re hitting your fiber, protein and calorie goals, and that you’re eating enough to sustain the type of workouts you’ll be doing.
Level 3- Activities that Burn Calories, Promote/Maintain Muscle Mass and Elevate Metabolism: This means lift! Lifting promotes muscle mass growth. The more muscle mass you have, the more calories you’ll burn at rest due to an increased metabolic rate. Not only is muscle good for boosting your metabolism, but it has great cosmetic benefits as well- it looks good! If you’re not comfortable with lifting on your own, consider seeking out guidance from a personal trainer.
A snippet from Martha Stewart’s book on “Living the Good Long Life” – at 74 years young, she KNOWS that lifting is the key!! What are YOU waiting for?
Level 4- Activities that Burn Calories and Elevate Metabolism with EPOC (after burn effect): If you find yourself having an extra day to workout or time leftover at the end of your lift, add in HIIT/Tabata/Interval/Metabolic Resistance style training. If you are short on time but still wanting to burn fat, these types of workouts are crucial for you. While this type of exercise may not promote muscle mass growth, it certainly can help maintain the muscle mass you already have.
Level 5- Activities that Burn Calories but Don’t Necessarily Maintain Muscle or Elevate Metabolism: Cardio is considered the icing on the cake, and in the puzzle of fat loss, is considered the least effective. This lines up with what we here at EM2WL always preach- cardio for fun, weight to transform.” Cardio works best when it’s not done frequently, because it shocks the body. If you do cardio all the time, your body adapts. If you continue to do the same amount of cardio and burn less calories, or don’t see an elevation in heart rate, that may be a good sign you’re doing too much, too often.
Putting it all together: What the hierarchy means to you
If you’re short on time (let’s face it, who isn’t!?) and can’t get to the gym, focus on your nutrition. When you do find yourself having some time, get a lift in. If you can commit to 1-2 days of exercise a week, lift weights those days. If you have 3-4 days, lift and do some HIIT (Level 4) training. If you have more than 4 days a week, then have the icing on the cake and do some cardio and fun aerobic activities you enjoy- Zumba, Body Pump, etc.
Remembering the motto “cardio for fun, weights to transform” will help you to fit in the activities you LOVE without having to use them as punishment.
For my cardio loving followers reading this, don’t freak out. Oftentimes people connect a regular cardio routine to results. If you go from doing nothing to doing just cardio, of course you’re going to see results. But once those results stop, the enjoyment of your workout(s) may stop also. When your cardio workout comes to an end, so does the calorie burn. On the other hand, with lifting, you may not burn as many calories initially during your workout but you’ll continue to burn calories up to 36 hours after your workout is over (called the after burn/EPOC). This is more beneficial for you compared to just burning calories while you’re on a piece of cardio equipment and not a minute more thereafter. If you’re looking to elevate your metabolism, then going for that after burn is what you want and need.
Especially if you’re a newbie to the world of proper nutrition, it’s important to take baby steps into your new healthy eating journey. Adequate consumption of protein, fiber and water are key. Focus on adding in or improving upon each (of the three listed above) into your daily intake until you nail it. For example, if you’re currently not drinking enough water, make it a goal to drink at least a gallon a day. Once you can consistently do so for several weeks/at least a month, next tackle eating more protein. Continue this process until you’ve aced all facets of a proper nutrition plan. In order to ensure adherence, eat the types of foods you enjoy while hitting your macronutrient totals. Keep in mind that the foods you consume have to work for your lifestyle and fit your taste preferences in order to be most successful and stay on track.
Not sure where to start? The Beginner Strength Training Manual answers all your lifting Q&A and comes with a full 12-week periodized workout plan with video demonstrations.
If you don’t have much time to lift, that’s okay. Do more compound movements and work multiple muscle groups (not isolated movements like bicep curls). Make sure you’re regularly alternating rest periods, sets, and rep ranges. This is important because if you don’t change these variables, your body will adapt and not respond as desired. Rest periods are especially important because they are needed in order for the body replenish its energy stores. Over a period of time, rotate through the following rep/set/rest schemes (also known as periodization). A sample 12-week rotation could be:
4 weeks: 60+ seconds rest, low (5-8) reps, heavy weight
The problem with fat loss is most people approach the process in the opposite order, doing cardio first, then HIIT, then deciding to lift, and then tackling nutrition – no wonder the process can be so frustrating. When you turn the hierarchy on its head, you’re not going to see the results that you want. If you follow the fat loss hierarchy in order, you’ll see better and faster results. Work smart, not hard, and you’ll be more than impressed with the results awaiting you.
Go kill it this week, Fam!
~Kiki :)
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Thanks so much for agreeing to this! I saw that you just finished a powerlifting competition, can you tell us how you did?
I did my first WNPF (World Natural Powerlifting Federal) national meet on Sunday, September 6th. After four weeks of training specifically for this event, I ended up coming in first in my weight class and was awarded Best Lifter Award for my recognizable 350 pound deadlift. My total at the end of the meet was 710 pounds which qualified me for the World Meet which is scheduled for October 24th. I am currently the WNPF’s NJ record holder in my weight class for the bench, deadlift and total weight! I was extremely excited to see my hard work pay off.
You also compete in figure, right? How long have you been competing now? What inspired you to start?
About four years ago, my husband brought home a magazine with Alicia Harris (Ross) gracing the cover. Her chiseled body made my jaw drop and my heart yearned to take my fitness to the next level. At the time, I was working out but I guess you can say it wasn’t working! I just knew that my body and I were capable of so much more. I had to see how far I could possibly push myself and competing seemed like the perfect opportunity. I met a trainer, committed to a show, trained my butt off, committed wholeheartedly to eat extremely clean and competed. My first season ended with me finishing 2nd in my first show and 1st and overall in my second show. The next two seasons also added nice trophies to my shelf. I love the sport of bodybuilding and am looking forward to helping others prepare to grace the stage but I decided to switch to powerlifting and crossfit for the future.
On IG a few months ago, you described an epiphany that you had over becoming a more flexible dieter, vs a super-strict “clean eater/binger.” Can you tell us a little about your diet struggle, and how that change has affected you mentally, physically?
Eating clean is a good thing when balanced with nourishing fruits, vegetables and a treat here and there. Eating 100% clean, 100% of the time is not such a good thing. At least, for me, it wasn’t. When I competed, I was required to eliminate most of my favorite foods including, breads, pasta, chocolate chip cookies, fro yo, cheese…I could go on and on. I was limited to about 10 food options for weeks at a time and no I am not exaggerating! This was not bad coaching or anything like that. It was just a method used to get to my goals of competing in figure competitions. It actually worked and I ended up doing really well in my competitions, however what was being displayed on the outside was not depicting my true emotional, physical or mental health at the time. I was STRUGGLING! Anxiety was taking root and honestly, overtaking my life. The phases of low/no carb days would make my blood sugar so insanely low that I experienced fainting spells, foggy brain and even depression.
When I was finally able to eat, I ate EVERYTHING that I possibly could. This had negative effects on my already sensitive stomach and proved a hard habit to break once I entered my off-season. Last season, I did a lot of research on meal plans, metabolic rates and carb intake. I decided to follow a more flexible plan while still keeping track of macros. This helped me stay on track with my goals but still have energy to carry out daily activities. My focus really shifted to becoming healthier, developing sustained fitness, and getting stronger as these were the things I was encouraging my clients to do. Flexible dieting changed my life! I’ve learned that you need food to reach your goals and balance is key. In order to get stronger, you have to eat more. I don’t count marcos anymore because the many months of counting every single marco has made it easy to guesstimate how much I’m intaking. I do ensure to eat my carbs mostly in the morning, before and after my workouts as this is the time where my body can use them the most.
Did you gain weight when you increased your carb intake?
When I changed to a flexible diet, I did it very slowly after my last cutting season. I used a method called reverse dieting. This simply means that you take your current macros and add on to them over the course of a few weeks until your weight begins to change. By doing this for about a month or so, it allowed me to increase my carb intake to almost triple the amount that I was accustomed to during prep season without gaining more than a few pounds. My body did change slightly but that was a welcomed change.
Many women spend the better part of their lives dieting to achieve the fit, lean, muscular look that we see on fitness models and competitors like you. Can you explain to us the methods that you used to achieve your level of muscularity for the stage? Have you ever done specific “muscle-building/bulk” cycles, or were you always lean/muscular?
I have worked extremely hard to achieve the strength that I currently have. As a bonus, my body is shaped the way that I desire it to be. I was always very active with track, dance and outdoor activities so being overweight has never been a real struggle for me. However, through my experience of competing- I completely understand the struggle of dieting and having weight/image goals. Prepping for a competition usually takes about 16 weeks of working out about 3 hours, 6 days a week and eating 6 clean meals each day. When I competed, I did have bulking and shredding seasons.
Bulking is to gain size and muscle maturity to your physique. Although, it is considered to be a bulking season, in the beginning, I really struggled to build mass because one- it was SO hard and two- I was not comfortable looking too “fluffy” or far off from competition lean. After learning more about my body, I gained a better understand of the necessity of a bulking season and learned to enjoy it rather than to despise it. During my “bulking season” my carbs significantly increased, cardio was minimal and workouts include lower reps at higher weight. Once the prep season started my carb intake would change and I would try my best to maintain the strength that I gained during my “bulking phase” This was extremely hard with the lack of carbs and added cardio but with a committed spirit- I got it done! So can anyone else. It wasn’t easy but well worth it.
Can you describe the difference in your scale weight between off season and competition day? What about changes to your diet/workouts?
Competition day, I usually weigh about 115 pounds! Off season, I am most comfortable around 135 pounds. This fluctuates with what my goal at the time of my training. For my powerlifting meets, I am in the 132 pound weight class and general weigh in a few pounds lighter for security!
Remember, competition size is maintainable only for a short amount of time!
Do you think that it’s realistic for women to strive for a competition/fitness model look all year long?
NO! Take a breath of relief! You are probably closer to looking like a competitor in their off-season than you realize.
Most competitors and fitness models look stage ready between a short window of needing to be on stage or in front of a camera. Between the water manipulation (dehydration) and carb cycling (sometimes close to zero a few days before), it is impossible to maintain the amount of leanness that you see on magazine covers. Besides, for a female, being under about 12% body fat is UNHEALTHY. When you drop your body fat that low, your body is unable to properly produce hormones which can lead to all types of problems including insane cravings, poor eating habits, mood swings, depression, menstrual complications and so much more. Our bodies have a little extra fluff because we need it. A good body fat percentage is about 18-25% for healthy females.
What would you say to the many women who want to look like a fitness cover model, and are eating 1200 cals, little to no carbs, and doing 2 hours of cardio/day to achieve it?
Friend, let go and love yourself! I had to learn how to do this again once my competitions were over. It is very easy to chase after the 6 pack while neglecting the needs of your body. Our body can live off of low calories but not live well. At 1200 calories you are most likely lacking a lot of nutrients that your body needs, eating away at your muscles and causing issues with your body’s natural functions. Consult with a professional to see what your daily caloric consumption should be.
Any parting words of advice or encouragement (to ladies who are struggling with the idea of fueling to lose, or waiting for the “perfect body” before enjoying life)?
A perfect body is one that healthy and appreciated. It is great to have physical goals but the first two should be – to love your body and to take care of it! You only get one body so I charge you to love it, cherish it, take care of it and appreciate it. When you look in the mirror, do not- for any reason- say anything negative about yourself. Rather, take the time to adore yourself, even your flaws! If you don’t love your body-it will be challenging for others to do love it. Change starts in the mind. If you love what you already have, it will make it easier to make changes in small steps. Change does not happen overnight, so in the meantime, enjoy the journey and celebrate the small successes.
Burn fat and build muscle with this new ___________!!!
It’s the promise we’ve been hearing for years (decades?) yet many of us are still (unsuccessfully!) chasing these elusive results we hear promoted in every magazine, website, and TV/Radio station known to man. The advertising hype has us all wishing, hoping and searching high and low for this holy grail of diet and exercise where we accomplish two results in one fell swoop.
So…why isn’t it happening for many of us?
http://www.youtube.com/watch?v=THinQuExnxQ
Topics discussed in the video:
*What we already know about multitasking – it doesn’t work. Multi-tasking typically equates to doing more than one thing, inefficiently at best.
*Our metabolism is not built to (or efficient at) burning fat and building muscle at the same time. They require two completely different metabolic actions, and hormonal signals.
*Muscle building requires significant levels of insulin (a building hormone).
*Fat loss requires lowered insulin levels.
*When you strive to do both (while actually hoping for/focusing on weight loss), you end up burning through muscle stores rather than building them. This leads to the “skinny-fat” look. On the flip side, hoping/focusing solely on muscle gain can lead to feeling “fat” or puffy. The key lies in finding balance between the two.
*Understand that you need muscle in order to have the toned, tight look — and you need to reduce fat in order to see the muscle. Ultimately the look that most are striving for requires individualized focus on accomplishing both.
Solution Options:
1) Cycle phases dedicated to each: Increasing cals (above TDEE) for muscle building phases, and lowering cals (below TDEE) for fat loss phases. This means that you do NOT look to see fat gains during your muscle phases, or muscle growth during fat loss phases. The results within each phase are fastest with this option, but you may experience mental/physical turmoil of “feeling fat” during muscle gain phases, or missing your muscle gains as you cut fat (many people underestimate how much muscle they have under their fat layers). The best way that I’ve found to do this is to work with your natural times of month/year that you tend to eat this way (most people naturally eat in a cyclic manner without realizing it).
Body recomp can often feel like nothing is happening, because the changes are extremely slow and subtle. But if you put in the work, stay consistent, and take frequent pics, you will notice (like Melanie did!) how the changes compound ;)
2) Body recomp(osition): Eat at maintenance, utilizing a periodized workout plan, nailing your basic macronutrient goals. This is the the only safe way to multitask, and as stated before it’s means that you are not looking for drastic changes in one way or the other. This is a much slower process because you will essentially not see huge jumps in muscle gain OR fat loss at any one time. This can be a pro/con depending on your mentality and thought process. If you are happy seemingly at a standstill for a few years — knowing mentally that you ARE making changes — then this is the best route for you.
Summary
Non-stop dieting for a “look” should NEVER be an option, as it will never achieve the results that you want long term. Whether you choose to dive headfirst into fitness cycles, or take the slow and steady route – understand what your end goal is and accept that a lifestyle of perpetual dieting just won’t get you there, no matter how amazing the results look at first. With exception to newbie gains (which ultimately come to an end), metabolic multitasking is often severely over-touted and misunderstood. Instead of spinning your wheels, eating and exercising in a way that will do neither process efficiently, take the time to understand how to match your eating and exercising to your workouts and take charge of your journey again.
Long after the newbie gains had faded, Tracy realized that her low calorie, high cardio lifestyle would never give her the look she wanted. So she took action, moved on, and got the results she was after.
Your go-to “this always works” workout isn’t working anymore? uh-oh. Say goodbye to newbie gains…
Newbie gains are what I like to call the “Teenager Phase” of Fat Loss. This is a period of time, that you can pretty much “rebel” against the basic rules of fat loss, and quite possible still see results. Put simply, in the beginning of your journey, you can literally do ANYTHING (even if it’s the wrong thing) and still get “results.” Because of this brief period, we can often be led astray and down a longggg path of rebellion. We tend to shrug off recommendations of not making drastic changes that are unsustainable, or that certain styles of workouts are not the best choice for our goals. We think “Hey, I’m getting results…I don’t know what they’re talking about!”
During the newbie phase, even the impossible…is possible. Muscles grow super fast, fat melts off, everyone notices all your hard work and praises you for it. You’re pretty much floating on cloud nine, feeling invincible, and telling everyone that you know that you’ve found “the secret” to weight loss (pretty much associating that secret to whatever the random thing is that you’re doing.)
Side note…Buyers Beware: I can’t even begin to tell you how many weight loss books would remain on the shelves if we removed all those that were written strictly on the basis of one person’s newbie gains results. It’s really not the author’s fault though…the results are so addicting that they truly believe they’ve found the cure.
Back to the newbie gains process. The first six months can be ridiculously blissful, the results are insane and you think that you will FINALLY have the body you’ve always wanted with just a bit more work. Right around the six month mark, muscle gains/fat loss progress begins to slow down (though most of us are in the early stages of denial, and push harder). By month 12, many find that they are actually regaining the fat that they lost in the first six months and any semblance of muscle begins to fade. What do you do when you realize that your “free pass” has expired? What are the next steps?
If you’ve been getting phenomenal results for months, then suddenly notice your go-to workout isn’t working like it used to…it may be time to follow the “rules” now.
Main points covered in today’s broadcast:
~Newbie Gains: The Teenager Phase of Fat Loss
~How to identify when your newbie gains phase is over
~What works now will not work forever. Accept this, don’t ignore it.
~Plateaus WILL come, don’t get too comfortable/cocky and think that because you’re seeing amazing results quickly, that the rules don’t apply to you.
~Have a plan (even if tentative/flexible) for what to do at each plateau (again…they WILL come).
~There is no perfect plan. Once newbie gains fade, your plan must include a variety of phases (discussed in the broadcast)
~True newbie gains may last 1-2 years for some, with the best progress happening after the first few months of acclimation/neural adaptation. When “results” seem to come for this long, many can become easily deceived/convinced that a certain style of working out is the only thing that “works” for them. Avoid this extreme thinking, and move on when the time calls for it.
BOTTOM LINE: Newbie gains will stop. Enjoy it while it lasts, but be prepared to execute plan B.
Hope you enjoy the replay, Fam!
~Kiki
PS. Got questions? I’m on Periscope and Facebook M-F, to answer your FAQs. So make sure you’re following @EM2WL and click “live subscribe” to get notifications the second I start the next broadcast!
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Fitspo – Fitness Inspiration. Typically found in motivational quips, pics, or tips on how to look like a fitness model that are often found on the internet, magazines, books, DVD covers, Instagram, Pinterest, etc.
“Fighting against yourself…makes it much harder to reach your goals…” EM2WL interview with fitness model and author Dani Shugart
Many of us are holding ourselves, and our physiques, to completely unrealistic expectations. The obvious “self-love” response is that we honestly shouldn’t be comparing in the first place, because everyone’s situation is unique to them, and we should be happy with what WE have. However, for reasons beyond simply coveting, we often feel the need to visualize what is actually possible for us before striving for it. It’s only human nature to want to have a vision of the “end product.” While it’s often really hard to even know what our body is capable of (and it’s typically so much more than we could ever imagine), it’s also important to keep ourselves grounded in the search of our “goal body.”
In yesterday’s live broadcast we discussed 6 tips for deciphering fitspo, and finding a physique “goal” that is actually attainable for you. These tips will help you to wade through the various well-meaning motivational quips, and workout plans and actually get REAL results that you can maintain.
Genetics
Obvious, but let’s keep it real. When looking at an image, or person that you “want to look like” consider their genetics. When looking at your own physique and comparing it, consistently ask yourself: what are your genetics capable (or not) of? What can/can’t be changed about your physique? Although some things can be changed through lifting and proper eating, some things are non negotiable (bone structure, height, torso length, etc). While I don’t subscribe to using genetics as a cop out, I do believe in keeping it real and moving on vs pining for what you can’t have, while disregarding all else.
Background/Dieting History
How many times did they diet before achieving the results that you see? Are they in an over dieted/overtrained state (common in fitness DVDs/photo shoots)? How long did the current results take? How long have they maintained their results? How do they look on NON photoshoot days? Could it possibly be newbie gains? Are you comparing your 12th diet to their first diet (it’s like crack…never as good as the first time)? Have they ever been big?
Compound Effect
Understand that the physique that you see before you was not the result of just one 4, 8, or 12 week cycle. How long have they actually been working out? How long have their results been compounding compared to yours? How long should you expect to work before achieving similar results? This is especially crucial to understand when looking at the current workout that a person is doing, and assuming that it gave them the current results. Bodybuilders and other elite athletes tend to move into “maintenance” style workouts after decades of working out a certain way. You may suddenly see this person doing more circuit style workouts, or CrossFit, or bodyweight stuff. If you’ve done your “background” homework on the person, you should be able to easily understand that they did NOT get the body they have from doing the program that they are promoting. If a person looked a certain way before creating the program, do not be disappointed with yourself that you don’t look like them after just 90 days. Keep putting in your time, and allow your own results to compound.
Lifestyle
Balancing Work, Family, and a Figure Competition Diet? – FitNix Interview
Are they married? Divorced? Did they get the body they have after the divorce? Do they have kids? Are their kids young, older? Have they ever been pregnant? Had a c-section? Do they eat foods that you actually relate to and could see eating for.like.ever? If you’re going to find a “physique mentor” they’d have better have something in common with you, or else you’r setting yourself up for failure by trying to literally be someone that neither you nor your family will recognize. If you have a family, husband, job, etc., don’t get caught up trying to live the life of someone who is single, with no kids…or gets PAID to deprive themselves of life as we know it. #fail
Surgeries
Have they had any lifts/nip/tucks? Liposuction? Implants? Skin removal surgery? When it comes to the fitness industry, and especially the fitness model industry, there’s is a certain level of understanding. Often in order to have the lowered level of body fat that is required, yet still maintain “symmetry” of the physique some type of enhancement is needed. If a person in the spotlight loses a drastic amount of weight, it’s quite possible that they also had to get some skin removal surgery to stay within industry standards/expectations. There is also a whole host of other fixes that obviously go into prepping the model for the shoot, or the star of the DVD, but keep those thoughts at the forefront of your mind when getting “inspired” by them.
Age
This goes without saying that a 55 year old woman who compares her body to that of a 25 year old is bound to feel depressed at the reality of gravity ;). But as we mature, we must also take time to remember that certain styles of eating and workouts are MUCH more forgiving in our youth. We could ignore the basics guidelines of lifting, eating enough protein and fiber, and despite the odds look pretty dang (deceivingly) good. But not so once we creep into our late 20s, 30s and beyond. So getting uber inspired by the 23 year old who eats whatever the heck she wants, doing tons of circuits, and seemingly loving life…is a huge mistake for mature, over-dieted population.
We simply do not know what really went into getting (or at least portraying) the images that you see strewn before you on every magazine, billboard, Pinterest, or Instagram post. One commenter mentioned regarding finding the ideal fitspo, “Sooo don’t compare yourself to others. Too hard to find one.”
Exactly… ;)
Hope you enjoy this replay, fam!
~Kiki
PS. I’d love to chat with you!! Wanna catch me LIVE next time to ask your questions? Make sure you’re following @EM2WL on Periscope and Facebook to get notifications the second I start the next broadcast!
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Should you just do cardio to lose weight? How heavy is heavy lifting? Do "strength" DVDs count? What if you don't want to lift? Sign up now for in-depth info on strength training and fat loss. You'll also receive special vids and free workout plans to help you get the most from your time in the gym.
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