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. 

Beetroot Cherries & Caffeine

http://www.creators.com/Beetroot Juice May Be a Better Sports Drink

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This article continues from the TV program last Monday evening about Beetroot juice and the research done at Coventry university in the UK.
For an energy boost during and to reduce muscle soreness after hard exercise beetroot juice shots and maybe Cherry juice are the way to go.
There’s also an update on caffeine, however I prefer the non- stimulant route.
Go over and visit the site to read the article.

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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.

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3. Problems With DOMS

3. The Problem With Using Muscle Soreness As A Guide

Muscle soreness tells you if you’ve done more than you can handle.

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It tells you if you can handle a little bit more.

It tells you that you’ve recently done something new, different, or that your body wasn’t used to or even ready for.

But, it doesn’t really tell you how well or poorly you’ve performed. It may define quantity more than quality. So be careful there.

I hope you found these posts interesting. Informative and helpful.

Eat Clean. Train Hard. Feel Great

Jax.

Right and wrong exercise can have the same results.

Wrong exercise may not be good for you in the long run — causing pain, discomfort and injury — but in the short term it can still help you drop weight, shed fat, and build muscle.

In that regard, Biggest Loser works. Crossfit works. Zumba works.
Fit Camps work. Everything works.

And if it’s different enough, you’ll be sore.

Muscle soreness is welcomed sensory feedback.

Just remember, it’s a signal that your muscles are damaged and your performance is compromised. It also means — especially for the beginner — that you’ll be better off helping the healing process through recovery methods, as opposed to continually upping your workout intensity and pushing the envelope. That’s why my clients have rest days, rest intervals and De load sessions.

Muscle soreness is one way of judging your workout. It means something. It just doesn’t mean everything.

2 The Dark Side of DOMS!

2. The Darker Side Of Muscle Soreness

Yes, sore muscles can feel good. In more ways than one. It’s sensory validation of a hard-fought workout.

A pat on the back, if you will.

But do you want to be sore all of the time? I know I don’t !!

Muscle soreness has been shown to be associated with decreased strength, power, range of motion and neuromuscular function.

Ultimately, that constant soreness will have a negative effect on your performance.

If you’re not careful, and push yourself too far too fast, or for too long, you can cross the threshold of Rhabdomyolosis.

If you follow the Crossfit debates, may be familiar with the term.

Rhabdomyolosis occurs when you’ve damaged the muscle tissue to such an extent that it breaks down completely.
Not a good thing.

However, that’s the extreme end of things. And ground only walked by an irresponsible coach and uninformed trainee. Since you’re reading my blog, you don’t fall into either of these camps.
So no worries.

More next time….

1. Why Are Your Muscles Sore?

1. Why Your Muscles Are Sore After A Workout

Muscle soreness occurs when you do something different.

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And by different, I mean anything outside your norm.

That could be ANYTHING.

1. Performing an exercise you’re not used to.
2. Performing an exercise you’re used to, but at a depth and speed you’re not — slower or faster for example.
3.Performing for a duration you’re not used to — more continuous time, less rest, etc.
4.Performing a volume you’re not used to — more weight, more reps, etc.
5.Performing an exercise with more restrictions — improving or degrading your alignment, for example.
Change a single variable in a common equation and you just might be sore the next day.

Technically, it’s called delayed onset muscle soreness (DOMS for short). And it’s thought to be a result of microscopic tearing of the muscle fibers.

The amount of tearing — and soreness — depends on how hard and how long you exercise. As well as what type of exercise you do.

And yet, muscle soreness is often seen as a sign of doing things right.

Those jelly-legs you feel when attempting to go up or down stairs signal the onset of an adaptation process, which is helping you to grow stronger and improve endurance.

“If I can feel the soreness in the muscle, it means it’s working and I’m on the right path. If I can’t feel it, then I must be doing something wrong.”

It’s not quite that simple – more next time ….

Did You get A Good Workout Today?

Did you get in a good workout today?

Let’s talk about muscle soreness and what it means … Today, and all week we’ll look at the issues that surround training intensity and effect.

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How do you know whether it was good or not?

There are many ways to judge…..

1. Did you break a good sweat?
2. Did you do more than usual?
3. Did you get a good burn on?
4. Did you decrease your time?
5. Did you increase your distance?
Some of these are more subjective measures than others. But that doesn’t mean one is a better or worse way of judging your physical activity.

While numbers are an objective way of judging and mapping progress, how you feel matters, too.

And, interestingly, a lot of us — especially beginners — judge a workout by how they feel after the session has ended. Both immediately and for the next several days. And this is despite how much effort they put in or what their form was like!

For a metabolic effect you must hit a few targets..
Heat – you must get hot ( some of us don’t sweat much)
Burn – muscle burn
Heavy – overload your muscles
Hard – intensity must be high.

More next tomorrow …….

Eat Clean. Train hard. Expect Results

Jax