This video explores the pros and cons of fasted cardio, which has been getting a lot of attention lately. I'll give you my verdict on whether or not it's actually worth doing. Is fasted cardio really the best way to burn fat?
Is Fasted Cardio Really the Best Way to Burn Fat?
Today, we are talking all about fasted cardio. One of the reasons why I wanted to bring this up is because I recently got a question about fasted cardio. And is it helpful, or is it hype?
So let's talk about it. A lot of fitness gurus promote fasted cardio. In case you have never heard of fasted cardio before, it is when you do just that. You wake up first thing in the morning and do cardio before eating. Especially in the morning because now you've come off an eight to twelve-hour fast, depending on how long you slept. That's a fasted cardio in its simplest form.
So, Why are people promoting fasted cardio? Typically, your blood sugar levels drop when you wake up in the morning and have gone an extended time without food. When your blood sugar is running low, your glycogen storage, where your body stores all of its carbs, starts emptying. Now, because the carb sources are lower, you're creating this environment where your body will start looking for other things to use for fuel. The following preferred fuel option would be fat.
When you go to work out, your body burns through carb storage. If you workout with minimal carbs in your system, your body tends to burn it instead for fuel during that workout. This sounds good on paper but is it really? The answer may surprise you…
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Are you frustrated with your weight? Are you doing hours of cardio each week and not seeing the results you want? You're not alone. Many people believe that cardio is the key to fat loss, but that's simply not true. In this blog post, I'm going to share the truth about cardio for fat loss and how to incorporate it in a way that works for you. Watch the video below to learn more!
The Truth About Cardio For Fat Loss
Today, we're talking all about cardio. Anyone who knows me knows that I'm all about muscle equaling metabolism. Now, you may be asking, “Where does cardio fit into that?” In this week's video, I share a class replay from my app membership where I dove into the most frequently asked questions about cardio. Questions, such as, How much can/should I do? What if I love cardio and don't wanna give it up? How does cardio fit into my desire to rebuild lost muscle mass? Does it affect my metabolism?
If you've ever thought about these questions, I think today's video will be super helpful for you. You will notice people on both ends of the spectrum; for example, some people are doing tons and tons of cardio. They think that's what they have to do to get results, while others are sedentary, barely doing any movement outside of their two to three lifting workouts per week because they think they shouldn't do any cardio.
The problem is that typically, neither one of those is getting results. The people doing way too much may also end up gaining weight overall, as the people doing too little might find that they're gaining some weight from being super sedentary. Hopefully, you don't fall under any of those extremes. Whether you love or hate cardio, or are just wondering how it works for you, stay tuned for today's video because it will give you much insight into how to make cardio work for you and your goals.
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Exercises and workouts are a big source of contention for many millions of women, especially when it comes to fat loss, fitness, or physique goals. Many feel that the cardio training is the only way to achieve their goals. They will spend hours upon hours on their favorite (or not) cardio equipment hoping to get the results they want. Many women truly enjoy their weekly cardio class/activity and don't want to give it up (even though there are just as many who can't stand it). On the flip side, they may feel like any activity that isn't making them super sweaty just isn't worth the time on their workout calendar.
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They may test the waters of other workout styles, feel unimpressed, and wonder whether they should continue to do something they don't like. And it's not just the cards bunnies that experience this. It's easy for any of us to get super absorbed in the style of exercise that we like (Pilates, Yoga, Lifting, etc), and then completely turn our nose up at any other workout style.
What if I don't like this workout?? Should I still do it?
The short answer is – maybe.
If your goal is simply improved heart health, released endorphins, relaxation or stress relief, then do anything that makes you happy and keeps you moving. Overall health should be a huge consideration in what workouts make you happy. If you love your classes, then keep taking them. If you love running marathons, by all means keep doing them. Happiness is what will keep you motivated to continue to do something.
However, if you have specific goals in mind, there might be workouts you have to do in order to get the results you want, even if you don't like doing it. This means depending on what your goals are, things need to be done to help get you there. Want to run a 10k? Ramp up the endurance work. Wanna compete in a Strongman? Spend a bit more time on strength building. Improved flexibility and core strength? Break out that yoga mat. Looking to get ripped? Gonna need to apply some resistance to those muscles, if you ever wanna see them.
In other words, you're going to have to challenge yourself in new (and completely different) ways to reach each new (and completely different) goal. Even if you don't particularly like the challenge activity in question.
But it doesn't mean that you have to completely eliminate the exercises you do love in place of these.
What it does mean, is that you have to be aware of what you are doing and what results you should expect from it. If you are doing nothing but cardio, you cannot expect to get a ripped and muscular body (and say goodbye to that Strongman!). Cardio will give you a specific body style, but it is likely not the one you are hoping to get!
If you wanna become more flexible, but aren't willing to invest the time in the activities that will achieve better mobility/flexibility, then don't get upset when you can't go quite as deep into that squat – or when you discover that you're a bit more accident prone – than you like.
Bottom line – if you're just starting out, or don't have specific goals: do the activities or workouts that make you feel good and make you want to get off the couch and DO them. If you haven't found what that is yet, keep trying! There are so many different ways to move your body. Find what you love. However, if you are trying to get goal specific (i.e. looking to build muscle and have that “toned” look), then you might need to be open to new workout styles (read: pick up the weights), even if you don't like them.
Plateau Prevention 101: Workouts
When it comes to hitting plateaus along your journey, it’s not a matter of “if,” but “when.” Knowing that plateaus will come should prevent you from the all-too-common mistake of trying to change too many things at once.
This is difference between amateurs and pros. Pros know start small, tackling one bite sized chunk after another. This not only helps them have a plan in place before they plateau, but assures that they can actually stick to the plan — progressing for years to come. Amateurs try to move ahead “faster” by biting off more than necessary. This not only gives them nowhere to go when they plateau (because they’re already doing the MAX, when the minimum would have given the same result), but they also burnout very early on in the process, and give up. Over. and. over. Instead of approaching your journey in the all-or-nothing way of the amateur, let’s level up and attack your workouts like a pro this year.
Tips for preventing plateaus:
5 ways to add challenge/variety/levels to your workouts
- Rep ranges – Don’t just stick to one. Try alternating short periods (daily, weekly, monthly) of one rep range before moving to another. Don’t get nostalgic or think that one rep range can do it all. It can’t/shouldn’t. (common rep “ranges” to alternate: 1-8 reps, 9-12 reps, 13+)
- Amount of weight you’re using – Every time you change rep ranges, the amount of weight lifted should change. Higher reps = lighter weight, lower reps, heavier weight. If you’re sticking to one rep range for several weeks, you should be seeing weekly increases. At the very least, your weight by week 4-6 should be heavier than weeks 1-3. If your weights aren’t increasing, time to take a break from that phase.
- Rest periods – Rest periods are not set in stone, they can range from no rest, to 3-5 min of rest depending on the above. If you’re lifting heavier weights for lower reps, you’ll need longer rest periods to keep hitting it hard. If you’re lifting light weights for high reps, less rest is needed.
- Exercise type – Compound vs isolation movements. Each has benefits, so don’t be extreme, or expect any one exercise movement to be a holy grail. But as a general rule of thumb, beginners should stick with more compound movements (1-3 yrs), and advanced lifters (3+ years) can benefit from some isolation work.
- Cardio – be strategic, add it slowly, if at all, based on preference. Your body quickly adapts to traditional forms of cardio, so adding in a ton from the jump makes it have a less of an impact in the long run. Unless you’re an endurance athlete, or just love cardio (and fully understand/accept it’s limits/diminishing returns), you may want to consider cardio as an occasional, “finish line,” or recovery-only basis.
Let’s talk about plateaus.
It’s likely that somewhere along your journey, you’ll hit one. You’re eating like you feel you should, and working out regularly. Yet for some reason, you’re not shaking up your body enough to invoke change.
At this point, many people want to run to cardio as the answer. They get sucked back in to the Cardio Trap thinking, “if 30 minutes on the treadmill each day helped me lose a few pounds, then 60 minutes will of course help me lose even more. And if 60 minutes at a moderate pace helps me lose more, 60 minutes at a strenuous pace must be even better.”
This philosophy is a huge misconception. Even if it works initially, it can and most likely will eventually backfire. What happens when 60 minutes is no longer enough? Go to 90? 120? Do you REALLY want to work for 2 hours to get the same amount of results that you once got in 30 min? This is something to consider before you even consider falling down that rabbit hole:
“What happens when what I’m currently doing, is no longer ‘enough’?”
Because the time will come. Your body is amazingly adaptive, always seeking ways to bring you back into balance. It naturally wants to adapt to cardio, so that you can go farther on less fuel (burn fewer cals doing more…and more…and moreeeeee work).
That’s why lifting is my number one recommendation when seeking fat loss…even if you LOVE and adore cardio. (aka “cardio for fun, weights to transform”)
Your body also adapts to resistance training, by building your muscles – making you strong enough to carry the same load in the future. This means that when you hit a lifting plateau, you also must make adjustments to your workouts. But these adjustments typically come in terms of weight amounts, not time. So you can still create changes to your body by increasing the challenge of the work load, without increasing your work time.
If you want to throw in a cardio workout or two each week for fun…because you enjoy it, that’s fine. However, be careful throwing in more than 2-3 intense cardio sessions a week (unless endurance is your goal). More is not always better, even if it “feels” awesome. Unknowingly, many ladies are putting far too much stress on their bodies and heading directly toward adrenal fatigue.
Going beyond a certain level of intensity need not be the goal of every.single.workout.
Understand that the number of calories you consume is also subject to this adaptation, making you require less and less to achieve the same goal. Many people start with the absolute lowest number of cals, thinking it will get them to goal weight faster. What they find out instead, is that it gets them to plateau faster…with no way out.
As you lose weight, the amount of food you need automatically lowers for you. (Don’t believe me? Go punch in your stats here, and compare the food your body requires now, vs 5-10 pounds from now.) You don’t need to implement the “minimum food / maximum workouts” suggestions that society promotes – WAY before it’s time. That lifestyle will backfire and kill your metabolism.
It seems counterintuitive to eat more and workout less, especially when you’ve tried the opposite in the past and it seemingly “worked.” Remember…if it “worked,” you wouldn’t need to keep starting over.
Slashing calories, ditching carbs (or other entire macronutrient groups), fasting, or going all out on the treadmill for 90 minutes instead of 30 is not sustainable in the long term for many of us. If the method is not sustainable, it’s not maintainable – no matter how attractive the “results” are in the short term. Chasing down non-sustainable methods, is a huge setup for hitting the inevitable plateau, that much sooner.
We recommend a no-nonsense, slower approach, that helps you to achieve results that you can maintain long-term. Using the Hierarchy of Fat Loss, and incorporating periodized resistance training, provides built-in progressions that naturally keep you climbing toward your goals.
This is no fast fix, so the weight will drop slower than it may if you were on a fad diet or jumped right in to hours of cardio a day. So many people look for those temporary measures, and view them as the gold standard. Many will attempt this lifestyle, but ultimately decide that this way is taking too long and decide to do something drastic to make the process move faster.
Most of those people will end up back where they started, or worse. Quick fixes actually take you further away from your goals in the long run; leaving you impatient, uninformed, and ill-prepared for what it really takes to reach them.
When it comes to fitness gadgets, one of the most popular items is the heart rate monitor. Heart rate monitors can be a great way to track calorie burn, and measure recovery levels during overly-stressed periods — but they are not always the best in every workout situation. In fact, when it comes to lifting, Heart Rate Monitors are not accurate for lifting.
Heart Rate Monitors are not accurate for lifting
If you jump on a cardio machine for a half hour workout, you'll notice a spike in calorie burn. If you spend the same amount of time doing a lifting routine, you'll notice you don't burn as many calories as you did in your cardio session. So cardio is the obvious winner, right?
When it comes to lifting weights, the bulk of the calorie burn comes in the EPOC (afterburn). Afterburn, as the name suggests, is the period of time after your workout concludes in which your body's metabolic rate is much higher than normal. So while you may burn fewer calories during the initial lift, you burn more overall in the hours/days following due to boosted metabolism. On the flip side, when it comes to cardio, what you see is what you get. This means is that when your cardio workout ceases, so does your calorie burn.
This can put heart rate monitors at a disadvantage when it comes to lifting, because they can dissuade “burn addicts” from strength training. Being addicted to the burn often causes people to place more focus on cardio than necessary, because they love to see that number spike during workouts. And I get it. We all want more bang for our buck – but when we let an initially low number on our heart rate monitor dissuade us from lifting, we're heading down the wrong road. Because muscle is the key to a healthy metabolism and high quality of life, we can't count on the number of calories burned during the workout to tell us how well we're doing.
The type of workout, doesn't immediately correlate to the burn that your HRM will show. This is true not only of weight lifting, but also with different types of cardio, as with HIIT/interval type workouts. Longer cardio sessions may show a higher burn than short, quick, HIIT style workouts. Circuits may show a higher calorie burn that lift/rest/lift style training. The key is to understand that both weight lifting and interval type workouts (anaerobic) lead to building (and keeping) more muscle than their alternatives. As you continue to build more muscle, your resting metabolic rate continues to increase (think more calories burned simply by sitting on the couch! Yeaaaahhhhh!).
If you're attached to your heart rate monitor, have no fear. The key is to make your heart rate monitor work for you – use it during cardio to gauge effectiveness and adaptability and keep in mind that wearing it during lifting isn't going to give you an accurate result. If you're bent on trying to get a more accurate number, you can look into adding something like a Fitbit to your arsenal, which will do a slightly better job of helping you understand how to properly fuel your body. Just be sure to note that when it's all said and done, even these “more accurate” devices typically underestimate the amount of cals burned. So don't use either as an excuse to undereat. ;)
Keeping the limitations of your HRM in mind will help you to continue including the workouts that are giving you the most return on your investment, while sprinkling in moderate doses of activities that you love. Seek true balance, rather than constantly fighting the uphill battle of too much cardio, and zero weights, to the detriment of your fat loss goals.
Remember: “cardio for fun, weights to transform!”