If you’re a fan of excessive cardio, AKA constantly running, awesome…
Keep doing what you love.
But if you’re doing it because you think it will equate to greater fat loss or help you drop those unwanted pounds… I’d have you reconsider your approach my friend.
When it comes to achieving low levels of body fat, most people think that they have the trick – more cardio. And that idea is fine, but most times, the application (e.g. the types of cardio that you’re doing) is flawed.
If you have limited time to train during your week, and your primary goal is to get leaner, then weight training will HAND’S DOWN trump any other form of cardio… unless we’re talking HIIT (High-Intensity Interval Training) which I will get into later in this post.
If you’re like, “What on earth is this guy talking about?”
Stay with me here.
If you’re doing endless bouts of training on things like: the Elliptical, Stair Master, or just straight up running for hours on end you’re being counterproductive in your approach to get leaner.
That’s a cold hard FACT.
Absolutely not. But it will wreak havoc on your cortisol levels, your joints, make recovering a battle, and will be hazardous to your health if you’re looking to get in the best shape possible.
People have this notion that lifting weights will turn them into a burly barbarian… A notion that’s okay for most men, but for women, forget about it.
When you’re a busy professional (always on the go) you need to do what’s optimal for your OVERALL fat loss, regardless of your sex.
When you just run, run, and run some more, you’re body ends up bypassing your fat storages and eating up any lean, toned muscles that you have. Leaving you looking flaccid, or as it’s more commonly known, “the skinny/fat look.”
This right here is why weight lifting TRUMPS hours of cardio any day.
Yes it’s true, you won’t be burning as many calories when you weight train as you would when you run for hours on end. But, if done properly, you can speed up your metabolic output by keeping your intensity high and lifting weights in a repetitive manner.
If I’m losing you, let me break it down a little more simply:
We have two people, Person A and Person B…
Person A decides that it’s time to kick things into high-gear and start getting back into shape.
They decide to start running every day of the week, but neglect the weights because they believe it will make them bulky, or are just confused on where to start.
Person B has the same motives as Person A, to bring their sexy back, get lean, and feel better about their overall health…
But Person B decides to do some weight training 2-3 times per week, while cutting down to almost ZERO cardio.
After just 1 cardio session Person A burns up to 700 calories.
After just 1 weight training session Person B burn’s up to 550 calories.
On the surface, it looks like Person A has the upper hand in this situation…
But that’s where you’re WRONG.
Even though Person A burnt more calories (in just one session) than Person B, Person B (who burned 550 calories in one training) set their metabolism through the roof for the next 48 hours thanks to the energy output training with weights afforded him.
Making that 550 calories double, if not triple over the next couple of days.
Do you see where I’m going with this?
When you do excessive cardio, e.g. run tons of miles, spend hours on a Treadmill or Stair Master your body will burn a specific amount of calories within that period of time…
But, here’s the catch, once you’re done with your cardio session, the calorie burn stops to a dead halt.
When you weight train, this is not the case. Instead of your calorie burn stopping dead in its tracks, it will carry on for up to 48 hours after your weight training session has ended… allowing you to hold onto your existing lean muscle and keep your cortisol levels in check—which is what you want.
Cortisol can be a hindrance to fat loss (or building a well-rounded beach body in general) so we need to try and prevent it from spiking as much as we can.
Now that you know why cardio isn’t the best choice for you if you’re looking for long-term fat loss results, I want to share something I like to call, “The Full Body Fat Blaster” with you – which you’ll find in the video below.
This is a great weight training workout that you can pretty much do anywhere to help you burn fat and boost your metabolism.
When you do this workout, make sure that you take your basic compound lifts and functional training exercises and perform them in a repetitive fashion. This will put your overall metabolic output at an all-time high, and leave your body in a perfect state – which will not only help you burn body fat, but also help you mobilize it.
Give it a try and let me know if you have any questions about it, or fat loss in general. It’s time to step outside of your comfort zone and TRY A DIFFERENT STATE OF CARDIO.
Logan, “Release the Fat” Henry
P.S. – I understand if you haven’t worked out in a while and the thought of even doing a quick routine like the one above can come off as quite daunting… but fear not my friend. I have put together a full 2 week all bodyweight plan for you to follow so that you can get in shape WITHOUT having to spend endless hours in the gym to ease you back into the routine of working out.
To get that routine, just click the button below and I’ll send you a copy of my infamous Executive Blueprint (full of powerful “Man-Hacks” which reveal the EXACT step-by-step blueprint I use to get coaching clients FIT, strong, and athletic) for FREE. I’ll even through in a copy of my full step-by-step nutrition guide just because.
P.S.S – If you’re serious about getting results, but confused on what steps to take, simply fill out the short form below and we’ll schedule an exploration session together to give you more clarity on the direction YOU NEED to take to get the results you want.
You can fill out that form HERE.