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#116 - Cardio Is Not a Magic Bullet

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Kandungan disediakan oleh 40fit Radio. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh 40fit Radio atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.

It's January, and that means there are millions of people trying to make good on their New Years' Resolutions. For many, this resolution involves losing weight, cutting body fat, and "leaning up." And predictably many resolutioners first instinct is to hit the cardio machines -- treadmills, ellipticals, exercise bikes, etc.

Losing fat, or rather body recomposition as we like to call it, involves more than just losing weight. It also involves gaining muscle mass. Or, for an already trained person, it involves maintaining muscle mass while losing fat mass. Either way, muscle mass -- lean mass -- is the key to the equation.

Cardiovascular training does little to create new muscle mass. For a completely sedentary, untrained individual, jogging around the block likely will build some initial muscle mass, but the results drop off after a few weeks of training. After that, the force production demands of cardio are simply not enough to stimulate growth of new muscle mass. Moreover, certain forms of cardio, in particular long slow distance (LSD) type training, triggers hormonal mechanisms in your body which prevents you from gaining new muscle mass, and may even cause you to lose it. See Dr. Sullivan's exceptional work The Barbell Prescription for details on the AMPK "switch."

So, what is a resolutioner to do? First, you need to strength train, and/or continue strength training. That will ensure that you build and maintain a high level of lean mass, which in turns drives your metabolism up higher. Secondly, you need to eat in a small caloric deficit. You need to eat less calories than you burn. About 10% reduction in calories is usually as much as you need to get this process started -- that's typically only a couple hundred a day, depending on your baseline.

This can be done without doing any cardio at all! Food and lean mass will be the biggest drivers of fat loss in this process.

However, if you begin to stall with your fat loss and you are continuing with your strength training, you may want to add in one to two conditioning workouts each week. Keep these workouts short and intense, as they will give you the biggest bang for your buck when it comes to fat loss. Tabatas on the echo bike, pushing the prowler, sprints on the rower -- these are all great choices for HIIT cardio training.

But don't be fooled... cardio is not a magic bullet for fat loss!

Muscle cells crash course: https://www.youtube.com/watch?v=Ktv-CaOt6UQ&feature=youtu.be

You can find Charity on Instagram at: @charity_silverstrength

Connect with 40fit Radio

  continue reading

122 episod

Artwork
iconKongsi
 

Siri yang diarkibkan ("Suapan tidak aktif" status)

When? This feed was archived on October 26, 2022 20:06 (1+ y ago). Last successful fetch was on May 23, 2022 05:34 (2y ago)

Why? Suapan tidak aktif status. Pelayan kami tidak dapat untuk mendapatkan kembali suapan podcast yang sah untuk tempoh yang didapati.

What now? You might be able to find a more up-to-date version using the search function. This series will no longer be checked for updates. If you believe this to be in error, please check if the publisher's feed link below is valid and contact support to request the feed be restored or if you have any other concerns about this.

Manage episode 283470678 series 2616171
Kandungan disediakan oleh 40fit Radio. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh 40fit Radio atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.

It's January, and that means there are millions of people trying to make good on their New Years' Resolutions. For many, this resolution involves losing weight, cutting body fat, and "leaning up." And predictably many resolutioners first instinct is to hit the cardio machines -- treadmills, ellipticals, exercise bikes, etc.

Losing fat, or rather body recomposition as we like to call it, involves more than just losing weight. It also involves gaining muscle mass. Or, for an already trained person, it involves maintaining muscle mass while losing fat mass. Either way, muscle mass -- lean mass -- is the key to the equation.

Cardiovascular training does little to create new muscle mass. For a completely sedentary, untrained individual, jogging around the block likely will build some initial muscle mass, but the results drop off after a few weeks of training. After that, the force production demands of cardio are simply not enough to stimulate growth of new muscle mass. Moreover, certain forms of cardio, in particular long slow distance (LSD) type training, triggers hormonal mechanisms in your body which prevents you from gaining new muscle mass, and may even cause you to lose it. See Dr. Sullivan's exceptional work The Barbell Prescription for details on the AMPK "switch."

So, what is a resolutioner to do? First, you need to strength train, and/or continue strength training. That will ensure that you build and maintain a high level of lean mass, which in turns drives your metabolism up higher. Secondly, you need to eat in a small caloric deficit. You need to eat less calories than you burn. About 10% reduction in calories is usually as much as you need to get this process started -- that's typically only a couple hundred a day, depending on your baseline.

This can be done without doing any cardio at all! Food and lean mass will be the biggest drivers of fat loss in this process.

However, if you begin to stall with your fat loss and you are continuing with your strength training, you may want to add in one to two conditioning workouts each week. Keep these workouts short and intense, as they will give you the biggest bang for your buck when it comes to fat loss. Tabatas on the echo bike, pushing the prowler, sprints on the rower -- these are all great choices for HIIT cardio training.

But don't be fooled... cardio is not a magic bullet for fat loss!

Muscle cells crash course: https://www.youtube.com/watch?v=Ktv-CaOt6UQ&feature=youtu.be

You can find Charity on Instagram at: @charity_silverstrength

Connect with 40fit Radio

  continue reading

122 episod

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