Fat Loss Fallacy #1- Do Aerobics/Cardio Everyday
Do you want to stay fat? I mean really fat? Did you know that the more aerobics you do, the more efficient your body will be at storing fat, especially if you're looking to gain some size on your thighs!
Performing regular aerobic activity can cause you to store fat!
The more aerobics you do, the more your metabolism slows down and
the more efficient your body is at storing fat.
This is how it works: Your body will actually use fat as fuel, but learn how to
store it in order to make sure it has enough, during cardio exercise over 20
minutes (like when you hear that you should be in the "fat burning
zone") which will create the perfect environment for fat storing mode the
other 23 hours of the day.
Yes! Your body will adapt to become efficient at storing fat.
This type of workout will do very little to increase your metabolism as
well. You'll burn off muscle which decreases your lean muscle mass and in
turn actually slows down your metabolism. Also, because you're using your lower
body to perform this aerobic exercise, your body will adapt and will most
likely store your new fat on your thighs.
Going to the gym, or hitting the pavement, will ultimately result in you
spending countless hours doing aerobics, burning off muscle, and turning your
body into a fat storing machine! This is a perfect way to gain some body
fat which is definitely NOT the goal!
So what do you do in order to get lean and increase your VO2 Max?
Perform regular high intensity interval training instead of steady state
aerobics to increase your metabolism and get your body revving to burn fat
all day long. Instead of walking or running on a treadmill at the
same pace for 30+ minutes, you'd walk(or jog)one or two minutes then run(or
sprint) for 30 seconds to a minute, then walk(or jog) again. You can also
use the incline to increase resistance. Alternate between high and low
intensity. You can do the same on an elliptical machine, stepper, cardio
rower, or whatever other activity you may choose. This works extremely
well for fat loss and you only have to do it
for 12-20 minutes!!!
Fat Loss Rules:
1) Increase metabolism through training to target lean muscle (higher reps are longer duration sets so they burn more calories, lower reps recruit more muscle - use BOTH).
2) Maintain blood sugar and energy with frequent feeding.
3) Increase the Thermic Effect of Food by macronutrient manipulation (ie. higher protein).
4) Create metabolic disturbance through the use of complexes, circuits, intervals, etc.
5) Get proper rest(sleep, leisure/relaxation/non-exercise time) in order for the body to recover and get stronger overall (ie. metabolism, immune system, musculature, hormone balance, etc.).
Not easy. But pretty simple. :)
-Bob Garon
www.bobgarontraining.com
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