Drew Baye
Fat Loss Myths Part 2: Cardio Is Necessary For Fat Loss
Myth: It is necessary to perform cardio on a regular basis to lose fat.
Truth: Cardio is not necessary for fat loss, and contributes relatively little to a fat loss program compared to high intensity strength training.
To lose fat it is necessary to create a calorie deficit - you must consume fewer calories than you expend so the body obtains the difference from your fat stores. While overall activity level has an effect on daily calorie expenditure, additional “cardio” (steady state or interval training) burns relatively few calories even if performed for an hour or more at moderate intensity daily. A greater calorie deficit can be achieved by simply restricting calorie intake, with little time investment other than the few minutes required for planning and recording meals.
The most important benefit of exercise to a fat loss program is not the calories expended during workouts, but the maintenance of muscle tissue while fat is lost. This requires strength training. There is a direct relationship between lean body mass, particularly muscle mass, and metabolic rate - more muscle equals a higher metabolic rate. If calorie intake is reduced significantly without regular, consistent strength training, muscle tends to be lost along with fat resulting in a reduced metabolic rate. Cardio does nothing to prevent muscle loss and may even accelerate it. › Continue reading
Interview with Josh Trentine, NGA and IDFA Natural Pro Bodybuilder
The following interview was originally posted on baye.com in late 2006.
Josh Trentine is the CEO of Overload Personal Training and a natural bodybuilding competitor. He has been competing successfully for years using high intensity training, and turned pro this year in both the NGA and IDFA after taking 1st places in both the 2006 Natural USA and 2006 Canadian Classic.
Drew Baye: How did you get involved in bodybuilding?
Josh Trentine: I watched my first contest, when I was 20 years old. The next year, I found out there would be a natural Mr. Ohio, and I entered (21 years old). At the time, I was using the typical high volume approach that the muscle mags promote. I was training at least 2 hours a day six to seven days per week, many times two sessions per day, not including a bunch of cardio. I hit the stage that year at a whopping 159 lbs.
Drew Baye: So when did you make the switch to H.I.T. training and what prompted you to do so?
Josh Trentine: I continued to compete for the next 2 years, until I was 23. During this time, through the process of trial and error, I gradually reduced my volume, and got better, and better results. › Continue reading