Cardio – a waste of fat burning time!


Did you know that if you perform 30, 40, even 50 minutes of slow and steady cardio day after day that, over time, it can actually make you GAIN fat around your belly, your thighs, and your legs?
It may sound hard to believe, but studies are now proving people who perform long bouts of chronic cardio suffer from decreased thyroid function[1], release more of the stress hormone cortisol[2], and increase their appetite[3] – all at the same exact time.
In fact, research shows people eat at least 100 MORE calories than they burn off after performing cardio.
Now here’s the REAL scary part.
Did you know that chronic cardio and jogging could even damage your heart[4]?
Sounds crazy, but your heart is a muscle and when it’s overworked with old-school cardio it can do more harm than good.
Whether it’s toning classes, yoga , 5k races, Pilates, or “core training” – all these things are “healthy” for you, but they’ll never flatten your belly or release the hormones that keep you young and burn off stubborn fat.
It doesn’t matter how old you are, or what your current condition is, or what limitations you have – unless you learn to apply proper intensity on YOUR body, you’ll NEVER see your belly get flatter or slow the aging process.
We are not saying you should go all-out and risk injury, but learning to push yourself for short, hard bursts is by far the most efficient and effective way to force your body to release fat burning hormones.

Research refs – efficient exercise for Fatloss

1. Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.

2. Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011.
3. Sonneville, K.R., et al. (2008) International Journal of Obesity. 32, S19-S27.

 . Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research. September 2010. 24(9), 2491-2498.
5. J Clin Endocrinol Metab. 1992 Jul;75(1):157-62. Effect of low and high intensity exercise on circulating growth hormone in men. authors: Felsing NE1, Brasel JA, Cooper DM.
6. R. Bahr and O.M. Sejersted, “Effect of Intensity on Excess Postexercise O2 Consumption,” Metabolism 40.8 (1991) : 836-841.
6. C. Bass, “Forget the Fat-Burn Zone: High Intensity Aerobics Amazingly Effective,” Clarence and Carol Bass, http://www.cbass.com, 1997.
6. J. Smith and L. McNaughton, “The Effects of Intensity of Exercise and Excess Post-Exercise Oxygen Consumption and Energy Expenditure in Moderately

Trained Men and Women,” Eur. J. Appl. Physiol. 67 (1993) : 420-425..
6. I. Tabata, et al., “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2max,” Med. Sci. Sports Exerc. 28.10 (1996) : 1327-1330.
6. I. Tabata, et al., “Metabolic Profile of High-Intensity Intermittent Exercises,” Med. Sci. Sports Exerc. 29.3 (1997) : 390-395.
6. 2011 study conducted by the American College of Sport Medicine. 

Strength Training or Cardio?

Let me ask you a question to prove my point…
.

IMG_1774.PNG

You’ve probably noticed that there are 2 types of people who exercise regularly:

PERSON #1 – Believes Strength Training Is The Key To Burning Fat, Building Lean Toned Muscle And Transforming Your Body.

AND

PERSON #2 – Believes That Cardio Is The Ultimate Key To Losing Fat, Building Lean Toned Muscle And Transforming Your Body.

Now… strength training is great and it’s definitely effective for building muscle. However, I’ve met a few strength athletes that can lift heavy weights, but can’t walk up a flight of stairs without losing their wind.

You don’t want that, do you?

NO! I didn’t think so If you’re anything like me or my clients, you want to develop a lean body that looks great and performs great!

On the other side, cardio is great for burning fat, if it’s done correctly. Which is why cardio is not the enemy and must be viewed as another piece of the body transformation puzzle

Eat Clean. Train Smart. Expect Results.

Jax

Still Think You Can Run Off Your Fat?

20140514-084327.jpg

Did you know that if you perform 30, 40, even 50 minutes of slow and steady cardio day after day that, over time, it can actually make you GAIN fat around your belly, your thighs, and your legs?

It may sound hard to believe, but studies are now proving people who perform long bouts of chronic cardio suffer from decreased thyroid function[1], release more of the stress hormone cortisol[2], and increase their appetite[3] – all at the same exact time.

1. Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.
2. Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011.

3. Sonneville, K.R., et al. (2008) International Journal of Obesity. 32, S19-S27.

Cardio Makes You Fat!

Did you know…..

Did you know that if you perform 30, 40, even 50 minutes of slow and steady cardio day after day that, over time, it can actually make you GAIN fat around your belly, your thighs, and your legs?

20140402-102804.jpg

It may sound hard to believe, but studies are now proving people who perform long bouts of chronic cardio suffer from decreased thyroid function[1], release more of the stress hormone cortisol[2], and increase their appetite[3] – all at the same exact time.

In fact, research shows people eat at least 100 MORE calories than they burn off after performing cardio.

1. Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.
2. Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011.

3. Sonneville, K.R., et al. (2008) International Journal of Obesity. 32, S19-S27.

20140402-102321.jpg

Cardio is Great for Fat Loss – NOT!

Anaerobic training replaces damaging, and as it turns out ineffective cardio. If you follow my blog http://www.jaxallenfitness.com you’ll have read all the research stretching back to the 70’s that shows that steady ‘fat burning’ cardio can’t permanently remove fat.
Well, to guarantee results, I offer well researched metabolic training methods that are fast, sharp but short, fat blasting, energising and completely do-able by everyone.
High intensity without high impact, effective cardio training without running or hours of boring, mindless stepping, rowing or treadmill. Studies show that focussing on and involved within your physical activity will help your fitness improve but also release stress too.

20140223-231811.jpg

Fat Burning Zone – What A Joke!

Find Your “Fat Burning Zone”- Don’t Bother!

If your goal is weight loss, then you’re wasting your time running slower to stay in the “Fat Burning Zone.”

Running slowly may cause a slight increase in burning fat calories, but you will still burn WAY more calories overall by running fast.

So if your goal is fat loss and your trainer steers you towards Cardio Theatre and gives you a long slow duration workout – sack them!

Head over to the Resistance Area and move some heavy stuff around. The basic rule is to pick heavy sh** up above your head and put it down again! repeat until you are sweaty, aching, groaning and breathing hard. Rest for only a few seconds and go again.

You’ll build serious muscle and that muscle will burn fat for hours after your workout – even while you sleep! You’ll have a better shape, save hours of your precious time and be able to eat more without getting fat!

So, save your joints – stop the Slo-Go Cardio madness!

Simple Exercise Rules

Simple keys to exercising properly

1. Start now. Get moving; do some exercise and do it right away.
How long will you wait for your transformation to begin?
This week? This month? Decide NOW or you’ll be reading this again next year!

2. Mix it up. Mix calorie-burning exercise (“cardio”) with muscle-preserving exercise (weight training).
My clients get a mixture of metabolic cardio and resistance training every session!
You should too! You must get out of breath, your muscles must fatigue and ache, and you should long for your next very short break!

3. Build up to 5 hours (slowly). Gradually work your way up to 5 hours of total exercise per week.
That’s less than 45 minutes of activity a day!
You can aim for your 10,000 steps a day or
Choose a 30 minute HIIT session.
Any activity will get you closer to your fat loss target.

4. Progressive overload. Track what you do, and challenge yourself to do a little more, or a little better, every day”
Don’t stick with the same exercises, the same weights routine or the same weekly routines.
Your body adapts in just a couple of weeks – don’t waste your workout time! PROGRESS!

5. As long as you do those 4 things, you’ll lose fat quickly and for good. You’ll build some strong, shapely muscles too. You’ll be able to eat more without regaining body fat. You’ll have more energy, feel great and look fabulous.

Jax Allen