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Information rules the world. The more information you have the better off you are. But we run into problems when the information we get conflicts. This comes up time and time again in the health & fitness game. High carb, low carb, high reps, low reps, yes cardio, no cardio. And it goes on and on. Well that my friends is why I write these newsletters – to give you the best, most accurate and up to date information possible. You know who I am and where to find me, and hopefully you have come to trust what I tell you. Plus I back up what I say with results. So in this article I will be telling you why standard cardio is a lousy fat loss tool- and why I am right and everyone else is wrong (unless they agree with me :) ). If you have ever talked to me, or read my articles on fat loss then you know I am not a fan of “steady state” cardio work. Steady state cardio can be defined as regular old walking on a treadmill (or whatever) at a relative steady pace for a period of time – say 30 to 45 minutes. I have always hated it, but now I have scientific proof to validate my hatred- which is always a bonus. What we have discovered is that while steady state cardio promised us accelerated fat loss it never really delivered. In fact in some cases it made people fatter. Why We Wish it Worked
First off, of course exercising harder for 30 minutes will simply require more calories- that is a no brainer. But even though the percentage of fat used in the low intensity exercise was higher, the higher intensity exercise had a greater total number of fat calories used. This tells us that low intensity cardio offers no real benefit over a higher intensity activity. Plus as it turns out it is not near as important how many calories you burn during the activity, or even where they come , but what happens after (more on that later). In the exercise world almost without fail harder is simply better, and will always yield better results. Why it Steady State Cardio Actually Sucks (as a primary fat loss tool) There are 2 major reasons in my book why standard cardio is a big loser for fat loss. Reason 1 Reason 2 Real World Example Here’s what happened: her body adapted AND there was zero EPOC. So first off the very second she was done walking she was also done burning calories. There was no carry over to the rest of the day, thus no metabolic increase. Then as she continued to walk day in and day out her body figured out what was going on and made the appropriate adaptations. Initially that meant weight loss. But that did not last long. So she had to walk more and more for the fat loss to continue. Eventually her body became very good at using fat for fuel – she was an efficient fat burning machine. While this might sound cool, it is most decidedly not cool. We want our cars to be efficient at using fuel, the less gas we use the better. But since the goal is fat loss we want our bodies to use as much fat for fuel as possible- we want our bodies to be fat INefficient. Her body was using less fat per unit of time while working out. Not only that, it taught her body to use less fat during the rest of the day too. The end result was stalled weight loss. The only method she knew to re-start the weight loss was walking more. But to what end? There you have it, in a nutshell the reason why my training facilities do not use steady state cardio as a primary fat loss tool. Now I just spent over 100 words tell you how useless cardio is, but I will say it does have its place in certain fitness programs. But if your main goal is fat loss, steady state cardio should be very low on your to-do list. In the next installment I will share with you some of the metabolic trickery we use to elicit serious fat loss in a fraction of the time of standard boring cardio. I’ll give you a hint: INTERVALS. Until next time, Joshua Carter
The Core Reaction BootCamp is going strong. The BootCamp this past Saturday outstanding. We had almost 20 campers who cranked it out and left lean and mean!
Basically, we offer 2 versions of our BootCamp.
Why do we do it this way? Simply put, we like to help people get in great shape, and the Saturday fr.e.e BootCamp is a great introduction to fitness. The fun and adventurous boot camps provide the ideal atmosphere for motivation and emotional support to help the participants learn how fun fitness can be. It can also be a great boost to an already established fitness regime.
For those who want to take it to the next level we offer the 5 times per week program. You can come as little or as much as you like, including the free Saturday BootCamp. This outdoor group fitness program offers outstanding fitness instructions, nutritional coaching and a large helping of motivation to keep you on track every step of the way. See you next Saturday - I’ll be there. Will you? Joshua Carter Bring a neighbor, friend, or family member - we're going to have a blast!
Often times I'm approached by a frustrated person who can't seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can't I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them. Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight. How often do you eat each day? The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to 1ose weight we should eat as little as possible, this is simply not true. The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat. Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear. Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a “grazing” fashion your body will respond by dropping unwanted pounds. This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear: I don't have the time I tried it and it didn't work I forget to eat Your Fool-Proof Plan: Eat small nutritious meals every 3 hours throughout the day, eat your first within 30 minutes of waking.
The Triple Threat There
are three main components to quick and healthy weight loss. These are 1) A
balanced meal plan; 2) A consistent cardio/interval routine; and 3)
Regular resistance training. Be sure to include each component into your
weight loss plan for exciting results! Yogurt-Marinated Chicken
Ingredients
Instructions
Nutritional
Analysis:
One chicken breast half equals 149 calories, 4g fat, 2g carbohydrate, and 25g
protein. Do
you know anyone who would enjoy this newsletter? Do them a favor and
forward this newsletter to them or use the "refer a friend" link
below to give them a complimentary subscription. |
Joshua
Carter Body
Transformation Expert 818-337-6175 Successes
The Tripps
Norm
Scot
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About the Author:
Email: joshua@carterfitness.com |
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Give your traditional old
chicken dinner some spunk with this exciting new marinade. Your taste buds
will celebrate over the tender taste of yogurt and garlic with a hint of
spice. 
