Part 3: Why all that cardio isn't helping you lose fat

Here's something I stumbled upon. If you are a cardio lover looking to lose fat, you might want read this:

"Excessive cardio, like a hurricane wind, blows out the fat burning flame because it causes the body's hormones to "bottom out" and metabolism goes south. This response is even more severe if you "go on a diet" and the same time. Most people fail because they focus on burning calories. Who cares about burning calories? We want to burn fat, not calories.


Here's why Eat Less + Increase Activity DOES NOT EQUAL Weight Loss:

1. Phantom weight loss: some fat burning yes, but more muscle wasting and dehydration.
2. Weight loss plateau after 2-3 weeks due to your body developing a tolerance to what you are doing.
3. You gain all the weight back plus more once you quit due to a depressed metabolism."

The more you cardio yourself to death every day, the more you are setting yourself up for future fat gain. Hey, it happened to me. (see part 2)

But cardio is so good for us, it must mean the more the better....right? Nope.

"Some years ago I met Clinical Nutritionist Mark Smith who is a health expert and a PhD from an accredited university. He explained to me that doing one minute burst training instead of lengthy cardio exercise would turn my life around. As an example – he suggested that instead of jogging on the treadmill for one hour, [and he presented evidence to back up his statement], I should sprint as fast as I could for one minute, four times a day, three days a week. He explained that this practice would burn more fat than one hour of cardio a day, seven days a week. He was right!"

"Research in exercise science has shown that growth hormone levels in the body rise with burst training and also with hard high intensity weight lifting."

"If you want to go on the path of accelerated aging do lots of cardio. You will age faster by joining a spin class. Look at the faces of long duration cardio kings and queens, old and dried up. It’s no joke. Raise stress hormones and age fast....."

I am SO going to try that! Imagine it....burning more fat in 12 minutes a week than you can doing 7 hours of boring steady state cardio in the same time frame!

And, another tidbit fer ya:

"Studies have shown that too much, long-duration cardio raises cortisol levels (cortisol is a catabolic, tissue destroying, steroid) and therefore, hinder the natural anabolic hormones. The human heart is made of muscle. Smooth muscle, unlike our biceps and quads which are striated muscle, but can still be affected by catabolic processes."


To be fair, I did want to add that cortisol is released during intense weight training also. Which is why strength athletes reach a plateau. Continuing on with the quote...


"After reading sport medicine journals and exercise physiology journals I was floored to read the science behind it all. Go to your local library and ask for "Strength/endurance training vs. endurance training in congestive heart failure. Delagardelle, et al. Med Sci Sports Exerc. Dec, 2002."

Wow, I want to check that out! My dad had congestive heart failure. When it's in the family, I think there is a responsibility there to be on the preventative side.

Ever heard of Jim Fixx? Fixx wrote“The Complete Book of Running” and it was credited for helping fuel the running boom of the 1980’s. Fixx died of a heart attack while running. He was 53. Not that running caused his death, but he was obviously an avid runner, having written a book about it and all. Yet he still had elevated blood cholesterol and blockage in his coronary arteries.

You can help prevent elevated blood cholesterol, however, with proper nutrient timing, as I am learning in my new book that I'm reading. What you eat before and after you workout, whether you are an endurance athelete or a strength athelete is VERY important to your performance and your health!!

Look, I'm not saying, stop doing cardio or you'll die. There are people who (gulp) LOVE it. I would love to eat chocolate as steady state, long duration sport. That doesn't mean it's good for me or is going to get me the body I crave. My point to this spiel is this, if you want to look muscular and tight, the best way NOT to get it is to be a cardio junkie. Chances are, if you are reading a fitness blog, you have some interest in improving yourself by either looking better, feeling better, or being healthier. Or, you just stumbled across my page while looking up cheese on the internet.

And here's more of what I think (in case you're still reading):

I think cardio is the first choice for some people because it's easier. [Unless you are training many long hours for marathons....holy crap, nothing easy about that!!] Let's face it, it doesn't require a lot to watch the clock sloooolwy ticking while on a treadmill. And if you can read a magazine while exercising, it probably isn't hard work. You'd be surprised by how many people actually do this at the gym. Or maybe you wouldn't. I was.

When I'm on cardio equipment, it gives me too much time to think: about EVERYTHING. I think about how much stuff I need to get done today, how much stuff I didn't finish yesterday, how much I'd rather be doing anything else in the world than be on this treadmill....thinking, thinking, thinking.....it drives me crazy!

With weight training, you don't have time to think about anything except the muscle you are training, the moment you are training it. Catching your breath, and moving on to the next exercise, where you will again be so focused on your form, your breathing, and the muscle, that you don't have time to stress about everything else. And it's hard. Your muscles burn. You feel like you are accomplishing something. Because you are! You are building and defining muscle. You are strengthening your bones. You are becoming stronger and healthier.

I would say 'anyone can do cardio' but that isn't true. My mom can't. But she can lift weights! Get out of your comfort zone. Pick up some dumbbells.

Part 2: My Butt Hurts

Haha....it really REALLY hurts! My glutes and quads are screaming every time I move. They were hurting yesterday too. I was playing "toilet tag" with the kids [again] last night after dinner and I'm surprised I was able to run.

Just as a fun side note: toilet tag is different than regular "tag, you're it". When you get tagged, you have to stand there with your arm out, waiting for someone else to come "flush" you so you can run around again. It's so much fun. Except for that we have a giant Newfoundland and for some odd reason, whenever I am running around the yard with the kids, she chases after me and tries to tackle me. Every. Single. Time. Which makes it hard/scary to play. She weighs more than I do!

Anyway, I have weight training today. I am scared because my muscles hurt so much. Yesterday was HIIT day. My working intervals are at 9.8. I don't know why I don't just go all the way to 10, but for some reason, 10 just seams so fast. Anyway, I do 30 seconds on and 30 seconds off. I do this for 10 minutes, then I do some form of steady state cardio for 20 minutes. Usually I switch it up. Yesterday, I did hill walking. The treadmill goes up to 15% (I don't know if that is the typical max of a treadmill, mine at home inclines but it doesn't tell me the percentage). I started out on 12%. Then I kept backing down every couple of minutes by 2% until I was satisfied with 8%. I was only walking 3.8mph at 8% but it was HARD on legs that were already sore! I was sweating like a pig. It was literally pouring into my eyes. I was sandwiched between two guys who were both running and I felt like I was getting a way better workout. At least for my butt, anyway. I have read that incline walking and HIIT are far better for your backside than just plain running. Here's where I read it: http://www.bodybuilding.com/fun/booty-camp-spring-break-bikini-butt-workout.html?mcid=facetraining

This is not what "part 2" of my long-ass post was going to be about. The second part is actually about cardio. But it's STILL really long so I'm going to break it up. So there will be a part 3...hehe. I bet you are on the edge of your seat, right? And I STILL want to get a post in about how my meticulous diet has been working.

Ok, so I'm not a big fan of cardio. Truth be told it just isn't enjoyable to me. Small doses are fine. But longer than 30-40 minutes and I've lost all interest. I want to exercise yet it has to be something that doesn't make me dread the thought of doing it. Hats off to the marathoners who log many hours running. I will be supporting you from the sidelines. I have a great friend who is just as passionate for running as I am for weight lifting. I don't want to demean or belittle her chosen sport or why she does it. I cannot even begin to comprehend the satisfaction is gives her. Not everyone was made to run marathons. It's an admirable quality, to be so dedicated and determined as to train for and run in them. The only knowledge I have is my one experience in running a half marathon. The actual race itself was a total high. Training....eh, not so much.


People train for a goal. If your goal is endurance, you train for that. If your goal is building muscle, you train for that. If your goal is fat loss, you train for that. Now, I may not enjoy cardio but I'm also not a super huge fan of squats. Heavy squats in particular. Because they are hard. In fact, they scare me. Yet, I know that for what my particular goal is, I need to do a lot of them. I need to get low and lift a pretty heavy amount of weight. It's hard, yet I know it will be over in a short amount of time. Time is relative; a short amount of time is 4 sets of squats in relation to an hour of cardio. But, if my goal required me to do an hour of cardio, I guess I'd have to do it, even though I don't particularly like it. Like squats.


My purpose for this post is to shed light on the wrong ways to go about losing fat. Not to make people who enjoy doing cardio feel bad. And not everyone runs to lose weight. Although I'm sure, at some point, most have.


So, one of the things I'm always on the lookout for is information about what I should really be doing for fat loss. There is so much conflicting information and it usually depends on who you talk to or what you read, everyone has a different theory or found a study proving one way or another. My opinions are based on my own experience and personal preference. On this blog, I don't hide the fact that I am NOT a lover of cardio and don't do tons of it. Yet I'm very lean. How can that be? Well, I'm a firm believer in weight training for fitness, fat loss and overall health. I'm also proof that it works.

I'm sure you would also find a good number of folks who are leaner than me and claim to have gotten there through cardio and cardio alone. BUT, I used to do cardio exclusively, years ago. Back in the days when I was probably 25% or higher bodyfat. Based on my experience, you can get smaller with cardio, for a while. But you'll never build sexy shapely muscle on the treadmill ;)

I wish I had someone telling me this stuff back when I thought if I ran for 45 minutes every day, I would lose the fat on my legs and along with it, cellulite. I did lose fat, I did get smaller, but I was still very "bottom heavy" and I still had tons of cellulite. Little did I know that I actually had to BUILD MUSCLE, for the skin to be taut. Instead, I was stuck with that skinny fat look, like a deflated balloon. EW! And how was I to know that I was wrecking my metabolism by dieting along with the cardio? (more about why this is in Part 3) It seemed like common knowledge that the more I moved and the less I ate, the more the fat would disappear. But I found out the hard way, it's just not that simple.

True story: I had to stop exercising for a period of about 2 months and I instantly ballooned. It was incredible! I had spent a year shrinking from all the cardio I was doing, but I ended up gaining 9lbs of FAT in 2 months! I wasn't laying around, I wasn't pigging out, I just couldn't workout. And back then, working out for me meant cardio dvds and running. What would you do if you got injured and couldn't workout? Is your metabolism good enough to see you through it? Mine obviously wasn't!

If you are doing cardio day after day after day, your body adapts. And it clings to what it's got left for survival, because it knows it's going to have to expend a lot of energy in the coming days with more cardio. Again and again and again. Supposedly with weight training, if you alter your routines every so often, it never has a chance to adapt because you are always changing a component. Whether it be more reps, heavier weight, more sets, different moves to hit the muscle at different angles. It's all about causing confusion.

Charles Poliquin's blog says that cardio training stops working after 6 weeks. "the type of exercise you are doing is too low of an intensity to elicit the right hormonal output to burn body fat effectively" - in reference to this woman who was doing just tons of cardiovascular training every day, and her legs were getting bigger. The argument was that she was creating a stressful environment in her body causing water retention and so forth.

I just purchased a book called "Nutrient Timing" (thanks, Kristy) and one of the things it talks about is cortisol levels. (stress causes us to hold on to fat) I've only started reading it last night but I think it's going to completely change my body. I'm SO excited.

Anyway, I'll continue with "Part 3: Why all that cardio isn't helping you lose fat"...tomorrow.

How's your progression?

One mistake when exercising to improve your body is never pushing yourself harder. Sometimes, we get comfortable and stick with the same old stuff we've been doing over and over. Same amount of weight. Same rep range, same number of sets. Or, maybe the same cardio machine. Day after day.

Where's the progression?

I was definitely guilty of this in the past. Until I learned that your body is quick at adapting, especially the more fit you are. If you are a beginner, you can use the same workout for quite a long time and get results with it. Maybe you can even do those cutsy little workout plans in the magazines: "do 3 sets of these 5 exercises 3 times a week and in a month you'll have sleek legs!" Did that stuff ever work for you? Me either! And after that miracle month that gives you legs like the model in the magazine, what then? I guess we'd have to move on to their "sleek arm" workout the next month since our arms would still be flabby from only working our legs that previous month. I used to have a whole folder of workouts that I kept from magazines, with the super fit models showing you how to do the moves. Basically it was all stuff you'd barely break a sweat doing. How does this improve my physique now? Uh...it doesn't.

Rant over....moving on....

I keep a small notebook with me at the gym so that A)I know what I have to do that day B)So I can keep track of the weight that I'm using

I need to see progression. Sometimes, I do feel like I stall at certain things for quite a while before I build up the strength and/or stamina to move forward. And sometimes it feels like I soar from one week to the next.

Progression is generally pretty slow. Even if it's only one more rep, or a teensy bit more weight, it's still MORE.

If I follow my planned workouts (and I do), it will take me a full two weeks before I progress to a heavier weight. Because I have two workouts that I alternate on M/W/F. I start at the low rep range, high set range and increase one rep each time. Once I hit 6 reps for 6 sets, I raise the weight and go down to 3 reps for 6 sets. This might seem really easy (only 3 reps, really?) but it's incredibly taxing to use heavy weight. And it's not a range I would typically use. It's something I'm not used to. It's a shock to the system "oh, she's lifting much heavier weight and not using strictly 8-12 reps for 3 sets here....this is weird....what's going on......" and so my body is responding really well to it.

Looking back on my progression:

My incline sprints have improved. I've cut my work to rest ratio down from 1: 1.5 to 1:1. That's a whole 30 seconds off the resting interval! And that is from February 5th.

I've also dramatically increased the number of pull ups I can do in a workout. At home, my usual was about 9 total, maybe 12 on a good day. Now I am up to 36!! Of course that isn't all at once, but 6 reps x 6 sets. Still, that's a huge jump! Hello sexy muscular back and arms, nice to see you!

Working out at home, I never made it past 42.5lbs on a hamstring curl. At the gym, I've progressed to 70lbs!

Right now, I'm deadlifting 155lbs. Just a few weeks ago 135lbs seemed too heavy for me. Monday, I was cranking out more than the necessary reps at 135lb so I upped it to 155lb. Although, 155lb seems really heavy right now and I can only do maybe 3 at a time without comprising form. I can feel my back start to round as I stand up and then I know it's time to quit. At home - 100lbs seemed impossible.

Squats - this is the one thing I really REALLY want to improve. I've been squatting at 105lbs for a while now. But as my progression chart indicates, today is the day I get to increase weight and go back down in reps (yeah, my favorite day!).

My bench press was at 90lbs on Monday.

For my dumbbell shoulder press, I was holding 25lb dumbbells in each hand. Not that long ago 20lbs seemed very heavy. Lat raises and front raises seem to stall at 10lbs though.

I've added more weight to my walking lunges; from 20lbs to 25lbs in each hand.

I've added more weight to my curtsy lunges; from 10lbs to 25lbs in each hand.

Improving is all about progression. And I love having my workout journal to look at so I can see the improvements I make and where I might need to step it up a little.

my first gym injury...lol

This is what happens when the hooks don't attach on the squat rack....except you think they have so you shift the weight off your shoulders......

....and you crumple to the ground under the weight like a pop can....or an accordion.

Actually, for landing on my knees underneath 105lbs of weight, it doesn't look bad at ALL! I'm more worried about what my back is going to feel like tomorrow.

Luckily the gym was totally dead today. I was the only one lifting. There were a few older men walking the track but that was it. So I bruised my legs but saved my ego....hehe.

I was already on my 4th set, only one more set to go, so I just kept on going as if nothing happened.

Then, when I got into the car, the song "I had a bad day..." was playing. Uh oh...

Is this how my day is going to go??

Hahaha....

Ok, so it's tomorrow (I typed this yesterday) and I'm definitely moving a little slower. My back is hurting, as are my knees, but they don't look any worse. I just have cardio and a little extra shoulder work scheduled for today. I could probably handle a 30 minute run.

love of weight training

Workout A - Tuesday, February 9Th 2010

My workouts got a little screwed up somehow the past week. I left out an exercise on my last workout I think. Anyway, no big deal. Let's get to the moves.

Squats 80lbs - did 8, I'm on my way to my goal! (which, incidentally, is 8 reps at 100lbs. That will be one sweet day!
Leg Curl 55lbs - did 9 but was guilty the whole time. I noticed that my hips move up off the bench as I'm curling up (which, you probably know, is not correct form). So, I took the hit and lowered the weight. I figured 35lbs was a good place to start. I pounded out 10 reps, with nice slow controlled movement while concentrating on keeping my hips planted firmly on the bench. If I felt my butt raising a little, I slowed it down and concentrated EVEN MORE, to ensure I was only using my hamstrings to lift this weight.
Stiff-legged Deadlift 65lbs - My hams are tight so I did a warm up set with 15lb dumbbells first. The 65lbs was easy of course, but I'm really careful, I don't need an injury!
BB Incline Press 45lbs - this is one I was supposed to do last week. Did all 10.
BB Row 55lbs - got 8, finally I'm at a weight that is getting difficult!
BB Shoulder Press 40lbs - these are still so hard for me. But I continue to inch along every time I workout, getting that one or two more reps. I'm up to 7 now.
BB Bicep Curl 35lb - another hard one for me. Been at 35lbs for a long time. Going at it slow, pushing one more rep every time WITH CORRECT FORM! Got 9 (I remember it wasn't long ago I was pushing to get at 9-10reps using momentum and arching my back - BAD! Now I am doing it the RIGHT way and getting up there in reps!)
BB Lying Tricep Extension 20lbs - these were hurting my elbow a bit, but I widened my grip a bit and THEN I could do them better, really felt it in the triceps this time! Got all 10.
BB Calf Raises 65lbs - calf exercises are easy. Got 20
Abs - 25lb weighted crunches, hip lifts & bicycle

Actually, this was supposed to be a rest day. I was scheduled to do this workout Monday but I had a killer headache so I postponed it. I noticed I was yawning a bit in the beginning of the workout. But I powered thru it anyway.

Saturday 1/130/10

Workout A

Squats 70lbs
Extensions 90lbs
Deadlifts 90lbs
BB Bench Press 45lbs
Inclince DB Flyes 2-15lb dbs
Alt. DB Rows 20lbs
BB Shoulder Press 35lbs
BB Bicep Curl 35lbs
Tricep Kickbacks 10lb db
BB Calf Raise 50lbs
Ab Crunch 25lb plate, leg lifts, bicycle

I am supposes to be alternating between dumbbells and the barbell on some exercises but I have been just sticking to the barbell in those cases. It's hard to substitute the dumbbells when the heaviest I have are 15 pounds and then I end up using the small bars with the weight plates. That becomes to bulky for me, especially on moves where I need to be keeping the weight close to my body (i.e. rows, kickbacks, etc.). It's also very time consuming the way it is having to add or remove weight from the bar between each exercise. My goal is to keep moving as quickly as possible (little rest between moves) to keep my heart rate up.

But other than that, workouts are going well! I am so happy with my progress. Here is a progress picture of my back/shoulders/arms. One day I will be brave enough to show my leg progress as well!

Monday 1/25/10

Weights Day

Workout A

BB Squat 70 lbs - Up 10 lbs from last time, much harder

Leg Extension 82.5 lbs - Up 2.5 lbs from last time, will go up to 85 next time

BB Deadlift 85 lbs - Up 5 lbs from last time, will up up to 90 next time! PB for me (as far as getting 10 reps)! I have no idea what my 1 rep max would be!

BB Bench Press 35 lbs (still too easy) - up 5 lbs from last time, will go up another 5 next time

Incline DB Flyes 30 lbs - this one was a bit difficult, but I still made 10 reps so I will have to go up next time

DB Rows 40 lbs - this was a challenge. Not sure if having to use the dumbbells with weight plates made it more difficult simply because they are bulkier than set dumbbells.

BB Shoulder Press 30 lbs - got 10 reps so I'll move up to 35 lbs next time.

DB Bicep Curl 30 lbs - got 10 reps so I'll move up to 35 lbs next time.

Tricep Kickbacks 20 lbs - this was difficult, will stay here

Seated Calf Raise 25 lbs - this is quite easy, not sure what I should do about this. I can add more weight to the dumbbell but it hurts my legs where the dumbbell is sitting more than anything. Maybe I'll use one of my kids and do the donkey calf raises.

Ab Crunch 25 lbs - still pretty easy, I think I need to incorporate more ab work into my routine.

OVERALL: A perfect week down! 11 more to go for phase 1. There are still things I need to get going on (like getting the proper supplements for muscle recovery) but I have a nice start! I will continue to lift heavy (heavy for me, that is) with one set 3 times per week during this 12 week phase. You will probably laugh when you look at a 30 lb bicep curl or military press and think of it as "heavy", but my arms are tiny...believe me, it's hard for me!

There are still a few exercises that are a bit too easy for me, I had to start somewhere though and I hate to go too heavy at first to where I leave no room for advancement. I think I should be squatting heavier than 70 lbs but that will come. I really need a squat rack!!

My deadlifts are going great, it's my favorite lift. The only concern I have is that my fingers always seem to give out before my legs have been punished enough. I actually had to stop at 7 and regrip because my fingers were slowly starting to unwrap from the bar. I wish I knew how to prevent this! And I worry that it will stop my hinder my progression. Any ideas??

Anyway my method is double progression. Every workout I try to get at least 8 reps. Once I can reach 10 reps with that weight, I move up 2.5-5lbs and go back down to 8 reps. I do just once set with slow and controlled movements. This is hard and I am still working on getting the technique down. It's too easy to want to use momentum with heavy weight.

Saturday & Sunday (23rd & 24th)

Saturday - Weights Day - Workout B

Lunges 40lbs
Extensions 80lbs
Deadlifts 80lbs (man do I love these things!!)
Leg Curl 50lbs
DB Incline Press 30lbs - too easy
BB Bent Over Row 30lbs - too easy
DB Pullover 15lbs - not sure about this one, maybe I'm not doing it right. what other exercise can I use to hit the lats (without a machine)??? anyone know??
DB Shoulder Press 30lbs
BB Bicep Curl 30lbs
Skull Crushers 20lbs
Ab work (25lb plate)

I completed 10 reps of each exercise (except skull crushers, got 9) so I guess that means it's time to bump up the weight on everything next time!! I'm scared!

Sunday - Rest Day

p.s. I love eating carbs!

Thursday 1/21/10

THE PERFECT DAY!

Breakfast: Blueberries, raspberries, oats, kefir

Snack: 1 whole egg, 3 egg whites, 3 turkey links

Lunch: 1 1/2 slices ww bread w/natural Peanut Butter, Jello, veggies

Snack: Fiber One cereal, 1% milk

Dinner: Chicken breast smothered in stop light peppers, onions & mushrooms, melted pepper jack cheese, 1 small yam

Dessert: 1 oz dark chocolate

WORKOUT: Weights WHOO WOO!!

I wasn't sure where my strength was at with the weights since I took the month of January to do strictly cardio, so I have to play around with it this week.

Squats @ 60lbs - far too easy, will bump it up to 70 lbs I think
Leg Extensions @ 80lbs - will stay here as it is tough doing this slow and controlled
Deadlifts @ 80lbs - yowzers!
Bench Press @ 30lbs - too easy
Incline DB flyes @ 30lbs - good
DB Rows @ 30lbs - too easy
BB Mil. Press @ 30lbs - good
DB Bicep Curls @ 30lbs - good
Tricep Overhead DB @ 22lbs - good
Standing Calf Raise @ 30lbs - too easy
Ab Crunch using 10lb plate - too easy

There you have it! I'm back in my element, ready to eat up those carbs and grow some beautiful muscle!!

Saturday, Day 7

Saturday 1/9/10

LOW DAY

Breakfast:
1 whole egg, 3 whites (omelet) w/
1 head broccoli, 4 scallions, 1/4 C. cheese

WORKOUT:
30 Day Shred
20 minute brisk walk

AM Snack:
Protein shake w/ muscle milk, oatmeal, frozen strawberries

Lunch:
small Philly Cheese Steak Pita from Pita Extreme
a few Pita Chips (could have done without these)

PM Snack:
1/2 C. Fiber One Cottage Cheese
1 TBSP All Natural Peanut Butter

Dinner:
tiny amount of chicken stir fry (I wasn't hungry at all!)
1 glass red wine

Evening treat:
1 tiny square cappuccino chocolate

OVERALL: I think the day was good again, which makes it an entire week of near perfect eating and exercise behind me! I am so proud of myself! I feel strong, enpowered and successful. And that is just the motivation I need to keep at it!

I have decided that I am going to stick with the calorie cycling and cardio for the month of January to see if I can't get some stubborn fat off. Then, starting in February, I will begin with hardcore weight training again, only doing cardio a few days a week. I will also be bumping up my calorie intake so I can FEED my muscles and hopefully get them to grow and show their beatiful curves!! I think by the end of May, this plan should produce some good results for me.