8 Reasons You're Not Losing Weight. Part 5
In part five of our series we will now touch on how the wrong cardio can stop you from losing fat.
I know this might get some people fired up, but that’s alright. After all, this is the Hype-free, Fad free zone, so you need to know the truth. Sometimes the truth that challenges traditional thinking gets push back, but my jobs to get you results.
If you want to lose fat, cardiovascular exercise is part of what we call the FT Essentials: resistance training, moderate aerobic exercise, supportive nutrition and accountability/support system. Think of it like a four legged chair. If one legs missing the chair falls over. Hopefully without you in it!
Cardiovascular exercise doesn’t mean you have to run or be on a treadmill. It means we have to elevate your respiration and heart rate. There are endless ways to do this. Your body doesn’t know the difference between chopping firewood and going for a run.
The key is many people have a misconception that more is better and that aerobic exercise is the key to losing fat. I’m here to tell you it’s not.
Oh boy, I can imagine the remarks going on in some people’s heads now! But stick with me, today may be the day you end your fat loss frustration and the painful, long and boring cardio forever. Part of the reason for this myth and misconception is what people see on the cardio equipment dashboard. You will often see a chart explaining the “Fat Burning Zone”. It gives you the impression that if you stay within a certain heart rate zone you will burn fat, but if you’re out of this zone you won’t.
Often it’s explained that you have to stay within an aerobic state to use more fat for energy. You will have some inexperienced trainers explain that you should maintain a conversational pace to stay within this zone. This means you should be able to hold a conversation while doing aerobic exercise.
I debunk this entire misrepresentation in another blog I wrote on March 12th called the Fat Burning Zone, so I won’t go into length about it here.
The reality is that you do use more fat for energy in this aerobic state described on the cardio machines, but I’m not concerned with how much fat you use for energy during a given amount of time. It doesn’t mean it’s the most effective to lose overall fat and get you to your long range goals. I’m also not concerned just about the amount of calories you burn during this time. Although the method I will suggest in a moment can equal the same amount of calories burned in a shorter period of time.
Most importantly, I’m interested in the hormonal responses I can create from exercise to send the right signals to the body to release fat for fuel. Here’s the kicker. I’m more interested in what happens to your body after you’re DONE with a cardio workout, then while you’re working out.
If you would do high-intensity cardio or what we often call interval training. It’s the most effective way to release and burn fat for fuel because it’s the post exercise responses created by this method. Interval training stimulates the central nervous system to release growth hormone. If you read my previous blog posts in the series I wrote about hormonal responses and the effects on fat release for energy you now know how important creating the right hormonal environment is to losing fat. Specifically, interval training will stimulate adrenalin and noradrenalin. It drives the good guys to go to the cells to open them up and use fat as fuel. If you want to not only burn fat during exercise, but throughout the day, you will want to do interval training. In addition, you will have raised your metabolic rate for a longer period after you’re done exercising. The good news is interval training is often done in half the time, so it’s a double win for the busy person.
If you're still skeptical, see the results our Fitness Together Transformation contestants are gettingand specifically listen to Michael Long explain how he was surprise how 25 minutes of cardio has helpedhim lose over 60 pounds: http://www.fitnesstogether.net/
I do want to say, I’m not bashing regular lower intensity cardiovascular exercise because you can’t do interval training every day. It has its place in your overall exercise plan. In fact, I don’t recommend doing interval training more than 3 times per week. Therefore, two other times per week you can do low intensity cardiovascular exercise, but you don’t need to do more than 30 minutes if you apply a balanced approach to your overall fitness and nutrition plan like we do with the FT Essentials. This balanced approach is not only physiologically more beneficial to achieving your goals, but psychologically more stimulating.
From an exercise prescription standpoint, know that high intensity cardio is always going to be better than lower intensity steady state cardio. Also know that you have to progressively build up to interval training. You don’t want to just jump into a program that is too intense for your ability level or you won’t enjoy yourself. When working with our clients we always use progress exercise prescription principles. It allows the client to work at their ability level and often exceed what they thought they ever could do because we progressively increase the challenge as their fitness level increases. Our comprehensive health and fitness assessments allow us to specifically target heart rates to the client ensuring a perfect cardiovascular prescription and intensity.
Please do not think because it’s often call high intensity interval training that you cannot do it unless you’re in great shape. High intensity is relative to the individual and why appropriate exercise prescriptions are important.
You can read a previous blog I wrote to get more details on what interval training is and additional recommendations. It was written on March 20th and call Chuch Saves The Day.
Thank you for allowing me to guide you through the health and fitness maze.
In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield: 262.780.6350
Delafield: 262.646.5444
Wauwatosa: 414.453.9800
Woodbury,MN: 651.436.8137
http://www.fitnesstogether.net/
P.S. If you would like to learn more about our services you can schedule a complimentary introductory session and consultation or request our DVD and information guide at our website: http://www.fitnesstogether.net/
I know this might get some people fired up, but that’s alright. After all, this is the Hype-free, Fad free zone, so you need to know the truth. Sometimes the truth that challenges traditional thinking gets push back, but my jobs to get you results.
If you want to lose fat, cardiovascular exercise is part of what we call the FT Essentials: resistance training, moderate aerobic exercise, supportive nutrition and accountability/support system. Think of it like a four legged chair. If one legs missing the chair falls over. Hopefully without you in it!
Cardiovascular exercise doesn’t mean you have to run or be on a treadmill. It means we have to elevate your respiration and heart rate. There are endless ways to do this. Your body doesn’t know the difference between chopping firewood and going for a run.
The key is many people have a misconception that more is better and that aerobic exercise is the key to losing fat. I’m here to tell you it’s not.
Oh boy, I can imagine the remarks going on in some people’s heads now! But stick with me, today may be the day you end your fat loss frustration and the painful, long and boring cardio forever. Part of the reason for this myth and misconception is what people see on the cardio equipment dashboard. You will often see a chart explaining the “Fat Burning Zone”. It gives you the impression that if you stay within a certain heart rate zone you will burn fat, but if you’re out of this zone you won’t.
Often it’s explained that you have to stay within an aerobic state to use more fat for energy. You will have some inexperienced trainers explain that you should maintain a conversational pace to stay within this zone. This means you should be able to hold a conversation while doing aerobic exercise.
I debunk this entire misrepresentation in another blog I wrote on March 12th called the Fat Burning Zone, so I won’t go into length about it here.
The reality is that you do use more fat for energy in this aerobic state described on the cardio machines, but I’m not concerned with how much fat you use for energy during a given amount of time. It doesn’t mean it’s the most effective to lose overall fat and get you to your long range goals. I’m also not concerned just about the amount of calories you burn during this time. Although the method I will suggest in a moment can equal the same amount of calories burned in a shorter period of time.
Most importantly, I’m interested in the hormonal responses I can create from exercise to send the right signals to the body to release fat for fuel. Here’s the kicker. I’m more interested in what happens to your body after you’re DONE with a cardio workout, then while you’re working out.
If you would do high-intensity cardio or what we often call interval training. It’s the most effective way to release and burn fat for fuel because it’s the post exercise responses created by this method. Interval training stimulates the central nervous system to release growth hormone. If you read my previous blog posts in the series I wrote about hormonal responses and the effects on fat release for energy you now know how important creating the right hormonal environment is to losing fat. Specifically, interval training will stimulate adrenalin and noradrenalin. It drives the good guys to go to the cells to open them up and use fat as fuel. If you want to not only burn fat during exercise, but throughout the day, you will want to do interval training. In addition, you will have raised your metabolic rate for a longer period after you’re done exercising. The good news is interval training is often done in half the time, so it’s a double win for the busy person.
If you're still skeptical, see the results our Fitness Together Transformation contestants are gettingand specifically listen to Michael Long explain how he was surprise how 25 minutes of cardio has helpedhim lose over 60 pounds: http://www.fitnesstogether.net/
I do want to say, I’m not bashing regular lower intensity cardiovascular exercise because you can’t do interval training every day. It has its place in your overall exercise plan. In fact, I don’t recommend doing interval training more than 3 times per week. Therefore, two other times per week you can do low intensity cardiovascular exercise, but you don’t need to do more than 30 minutes if you apply a balanced approach to your overall fitness and nutrition plan like we do with the FT Essentials. This balanced approach is not only physiologically more beneficial to achieving your goals, but psychologically more stimulating.
From an exercise prescription standpoint, know that high intensity cardio is always going to be better than lower intensity steady state cardio. Also know that you have to progressively build up to interval training. You don’t want to just jump into a program that is too intense for your ability level or you won’t enjoy yourself. When working with our clients we always use progress exercise prescription principles. It allows the client to work at their ability level and often exceed what they thought they ever could do because we progressively increase the challenge as their fitness level increases. Our comprehensive health and fitness assessments allow us to specifically target heart rates to the client ensuring a perfect cardiovascular prescription and intensity.
Please do not think because it’s often call high intensity interval training that you cannot do it unless you’re in great shape. High intensity is relative to the individual and why appropriate exercise prescriptions are important.
You can read a previous blog I wrote to get more details on what interval training is and additional recommendations. It was written on March 20th and call Chuch Saves The Day.
Thank you for allowing me to guide you through the health and fitness maze.
In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield: 262.780.6350
Delafield: 262.646.5444
Wauwatosa: 414.453.9800
Woodbury,MN: 651.436.8137
http://www.fitnesstogether.net/
P.S. If you would like to learn more about our services you can schedule a complimentary introductory session and consultation or request our DVD and information guide at our website: http://www.fitnesstogether.net/
posted by Fitness Together at
12:10 PM
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