Contrary to my personal anti-treadmill stance, cardio can absolutely play a role in fat loss. But just like everything else in life, there is such a thing as too much of a good thing.
Although our motto here at EM2WL is “cardio for fun, weights to transform,” we DO recognize the value that cardio can add to a goal-specific workout plan (and that fact that some of you REALLY actually…umm…love it). So it’s understandable that cardio lovers in the Fam, striving to heal their metabolisms and finally lose fat tend to panic a bit when they hear anything about doing “too much” cardio!
When it comes to cardio, it seems that people either love it or hate it. Whether you’re a group instructor, runner, or despise cardio, your workouts should work for you, not against you. In order for this to happen, you must understand the purpose behind each type of workout, how it pertains to your goals, and apply it accordingly.
THE PURPOSE OF CARDIO
Cardio is endurance exercise. The more you do, the better your body adapts, and builds up the ability to be able to withstand the same circumstances next time.
This adaptation is great if the goal is to cover a certain distance in increasingly quicker amounts of time (think: training for a marathon), or simply last longer in Zumba class.
As far as general heart-health is concerned, this is usually the goal.
UNDERSTANDING ADAPTATION
Your new level of efficiency is usually noticeable during workouts when you’re suddenly able to do more cardio than you initially were physically capable of doing just weeks/months before. For example: you may have originally broken a sweat doing ten minutes of cardio before, but now you have to do fifteen minutes to get to the same level.
If you were formally breathless chasing the kids, or climbing a flight of stairs – this type of adaptation is an amazing/healthy feeling. However, when the goal is fat loss, this adaptation means you now have to do more work to achieve the same results you initially were achieving with your cardio-only workouts.
Adaptation = doing the same work for lesser results.
When it comes to adaptation, strength training is no exception. If you lift the same weight day in and out, your body eventually adapts and that weight just won’t cut it. You’ll have to introduce new stimuli to keep getting results, or risk hitting the infamous plateau.
But there’s good news when it comes to weight lifting adaptation: all you have to do to bust past that plateau is to lift heavier weights! The duration of your weight lifting sessions will never have to change (like your cardio has to) so long as you’re increasing your weights. This allows you to still be efficient without putting in extra time. Weight lifting gives you the most bang for your buck.
In other words: endurance exercise improves your endurance, but doesn’t necessarily contribute to fat loss beyond the initial newbie phase.
Lifting improves your strength, endurance, lean body mass (muscle!) and assists in fat loss.
MONITORING ADAPTATION
So how do you know that you’ve entered the “adaptation zone?”
In addition to monitoring your performance during the workout, you can turn to your heart rate monitor (HRM) for clues. Using a HRM – or other wearable fitness device that monitors HR (like Fitbit) will allow you to see when your body gets to a point where it becomes more efficient at cardio.
As endurance improves, your HRM will subsequently show that your calorie burn is lessening for common cardio activities. When you notice that you’re burning less cals boing the same amount of work, your body has adapted. At that point you must either increase time, or change up your workout style to continue getting results.
If, for instance, you’re training for a race or are focused on increasing endurance, remember increased efficiency is in fact a good thing. When that calorie adaptation occurs, you’ve just shortened your race time. Increasing the time of the workout is actually the goal in that case.
On the flip side, when it comes to fat loss, inefficiency is key.
WHAT IS “TOO MUCH” FOR YOU?
Doing the same workouts, but burning less cals, would mean that over time you’d be eating too much (even on a diet) – and eventually start GAINING weight.
That is what we’re trying to prevent when we provide warnings about “too much cardio” during your reset or early stages of fat loss. It’s not about removing something that you love, but rather understanding the roles that workout style plays in your fat loss journey.
There is no magic, universal number for how much cardio is too much. By using the tips above, your best answer is to listen to your body and evaluate often to see where your efficiency levels are at and if they’re conducive to the physique goals you’re trying to achieve.
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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…
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.
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.
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.
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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.
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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.
Workout Plateaus
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.
Diet Plateaus
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.
Get in-depth info on Strength Training
Exclusive vids, tips, and free workouts
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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Plateau Prevention 101: Workouts
As you lose weight, the amount of food you need automatically lowers for you. (Don’t believe me? Go punch in your stats
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