metabolism
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
High Intensity Strength Training: More Aerobic Than “Aerobics”
The following article is published here with the permission of the author, Greg Anderson, owner of Seattle’s home for high intensity training, Ideal Exercise.
The most common question asked by our new personal training clients at Ideal Exercise is: “Where are the treadmills and stationary bicycles?”. Most have never heard that great benefits to the cardiovascular system, commonly referred to as “aerobic fitness”, can be had through a program of high intensity strength training with no additional steady-state activity. And while I do certainly spend a great deal of my time explaining why such benefits are certainly possible (and more desirable as it is much more efficient to achieve muscular and cardiovascular benefits in a single program) it usually takes a few workouts before the client understands the depth and magnitude of cardiovascular involvement possible from strength training. As one of my trainees remarked recently (after a set of squats to complete failure followed by 20 seconds of effort against the bar in the bottom position): “My God! (gasp, gasp…) this is more aerobic than aerobics…”
Although (as I shall explain) the statement that high intensity strength training is “more aerobic than aerobics” is not entirely correct, such an observation on the trainee’s part does underscore the profound effect of intense muscular contractions on the cardiovascular system. The current mania for “aerobics” in the fitness industry stems from a misunderstanding of two factors: The function of the cardiovascular system, and the identification of skeletal muscle as the window through which optimum loading of the entire metabolic system(s) - including the cardiovascular system - takes place. › Continue reading
Fat Loss Myths Part 1: Overweight People Have Slow Metabolism
Myth: People who are overweight have slower metabolic rates.
Truth: With rare exceptions, people who are overweight have metabolic rates similar to or higher than lean people.
Studies comparing the resting energy expenditure of overweight people and lean people show little difference in basal metabolic rates. The ones that do show a difference show overweight people have higher metabolic rates.
Thielecke, J. Möseneder, A. Kroke, K. Klipstein-Grobusch, H. Boeing and R. Noack. Determination of total energy expenditure, resting metabolic rate and physical activity in lean and overweight people. Zeitschrift für Ernährungswissenschaft Vol. 36, No. 4, December 1997 P310-312
Summary: A new2H/1H and18O/16O equilibration device was tested, standardized and employed for the determination of total energy expenditure. It was shown that overweight men and women have increased resting metabolic rate as well as increased total energy expenditure when compared to their lean counterparts. The physical activity level (PAL)index was slightly decreased which possibly suggests a decreased physical activity in obese people.
I have measured the resting energy expenditure of a large number of overweight people using the Korr ReeVue, and almost all of them were shocked when told their metabolic rate was average or above. Almost all were convinced they had slow metabolisms and claimed they ate very little. Once they started accurately weighing, measuring and recording their daily calorie intake, it became obvious the real problem was excessive calorie intake. They grossly underestimated the amount of calories they consumed daily. Studies using double-labelled water have also shown many overweight people underestimate their calorie intake, or in some cases are simply under-reporting it to researchers. › Continue reading