YOU ARE WASTING YOUR TIME DOING LONG SLOW CARDIO FOR FAT LOSS
Have you noticed how many people you see pounding the pavements at a slow pace? Have you also noticed they are mostly overweight? it is obvious what is going on here and I feel so sorry for these people. Now don't get me wrong, it is great that these people are of the sofa and doing something about their health the problem is it is not going to work. Clearly, these long slow distance runners are doing it because they want fat loss and due to all the misinformation etc out there how are you to know what's right and wrong! It is not your fault and I am here to help.
So the common notion is that steady state cardio is preeminent for fat loss. The common fitness industry archaic approach live by this logic:- "Walking, jogging, or using an exercise machine means you are doing cardio. Doing the aforementioned cardio means you are training aerobically within the infamous "fat burning zone.” Aerobic training in the fat burning zone means you are burning more of that unsightly clump of fat on your gut, butt, or back of the upper arm. That svelte body is now within reach".
A little bit of truth here but it's just not that simple and this is where the breakdown in communication happens, the people I mention do not know it is not that simple, there are many other aspects including bioenergetics, body fat storage, genetics and how to best attack your visible, subcutaneous adipose fat storage site.
By solely performing a lower-effort exercise - such as steady state cardio - There is a chance for an individual to train their body how to oxidize and utilize fat efficiently during exercise, You can burn more fat in relative terms, but not in absolute amounts. When you are in the low-effort, steady state mode, the aforementioned more readily available energy options (stored glycogen, circulating blood glucose, intra-muscular fat) can be spared. But training at such a minimal level of effort to solely target adipose fat as energy would be like tossing a deck chair off the Titanic. It would be only a drop out of a full five-gallon bucket.
You understand right? Less-taxing activities burn more relative fat, but only a small amount. Your just not going to get the fat loss you want even though there are trainers, athletes, and coaches who would argue that long slow distance training is the ultimate way to get fit, since it turns the body into an aerobic machine and allows for superior development of the “slow-twitch” muscle fibers, which take a longer time to fatigue and primarily utilize fat as a fuel. Training in this manner to supposedly zero-in on stored fat is not efficient and this really isn't true. As a matter of fact, you're wasting your time and getting subpar results if all you're doing are long, slow aerobic workouts.
There is a study published in the Journal of Applied Physiology in 1982, researches Dudley, Abraham and Terjung observed that peak oxidative capacity of muscle fibers occurred when training sessions were performed at 94% of VO2 max intensity, which is far more difficult than the “long slow fat burning” zone. So to get really fit and to burn fat best we need high intensity in our lives. You will be better off for fat loss performing a few shuttle sprints for 10 minutes than 30 minutes long, slow distance.
The best ways to maximally burn stored body fat through exercise is about two processes: high-effort, immediate energy-depleting exercise, and muscle-preserving resistance training. You now know that working with greater intensity and using a lot of muscle can deplete your immediate energy stores. Depleting blood glucose, stored glycogen, intramuscular fat, and free fatty acids through high-intensity work means the body must then obtain energy from other sources. It is at this point that your body goes after that adipose fat. This is where you force it to go after the adipose fat in two manners.
The first is Post-workout when your body is emptied of the immediate energy sources, you require stored fat to assist in the recovery process. Provided your post-workout nutrition is addressed properly, it’s like digging a hole and then refilling it. Your training is digging the hole. The more demanding it is, the deeper the hole. Your post-training nutrition is the filler. If you slightly under-fill the hole (but still provide proper nutrients), then more recovery energy may then be pulled from stored adipose fat. It seems counter intuitive but actually eating more helps with fat burning, in simple terms if you do not eat your body thinks it's in starving mode and so holds onto the fat and burns other energy sources.
In addition, you don't want your body to feast on active muscle tissue. This is why resistance training - usually a missing component in most fat-loss programs - is critical. Resistance training either preserves or builds muscle mass. By stimulating muscle tissue via hard resistance training your body will further be forced to tap into stored adipose fat for recovery energy. This does not mean you need to be lifting weights, bodyweight or calisthenics are just as good if not superior to weights as I spoke about in my last article.
The obvious message here is to stop wasting your time, do high-intensity interval training using sprints and calisthenics or any activity that is demanding and exhausting for you, have fun and you will have a much greater chance of fat loss but remember fat loss is 80% diet. Check out this infographic, THE COMPLETE GUIDE TO HIIT by greatist and feel free to connect with me.
"EVERY DAY IN EVERY WAY I AM GETTING BETTER AND BETTER"
SIMON J HOWARD
HUMAN OPTIMIZATION COACH