The Pitfalls Of Cardio… Why Your Cardio Workout Could Be Killing Your Results
When it comes to working out, a lot of us are brainwashed about the way to get great ripped results. This is a bigger issue for women but I see plenty of men making this same mistake quite often as well.
Spending too much time and relying too much on cardio. If you’re spending over 30 minutes on your cardio going the same old speed, then you’re going to be left disappointed.
Sure the cardio deck at the gym is probably twice the size of the free weights section, but the truth is that cardio is not the best way to lose fat, to gain definition or to get any visible positive results… quite the contrary…
Cardio can actually be ruining your chances at a tight, lean, ripped body!
Why Long Cardio Endurance Sessions Suck…
1. You’re burning muscle, not fat. What a rude awakening! As a huge fan of running I hate to write this… but it’s true. Your body needs energy to keep you going on the machines and after 20 minutes it’s going to start breaking down your muscle, which is very energy rich!
2. Slow down your metabolism. You’re muscle is your fat burning powerhouse. very metabolically active, requiring energy to keep it happy, repair it after workouts and build more. And where does this energy come from? From fat! So, if you are losing muscle mass then you are killing your metabolism!
3. Takes way too much time! You’re body doesn’t want to work harder than it has to, so when you begin an activity your body starts to adapt to it so it has to work less the next time you do that same activity. How does this affect your workout results?
If you start by running 2 miles, sure you will burn some calories lets just assume 200 calories, but after a few sessions that burn will be decreased to 180 calories and this continues. In order to keep getting results you have to run longer and faster. What if I told you I could have your burning twice that in more than half the time?
These reasons alone should be enough to have you re-evaluating your own fitness strength training workouts.
So what kind of workout will give killer results?
There are two main workouts I have my clients do, and I do myself.
The first is a solid total body strength-training program. Like I said above, muscle is the fat burning system of the body, so the more you have the more calories and fat you burn in a given day.
Plus your metabolism stays revved up even higher for up to 48 hours post weight training workouts. Let’s examine… for each pound of muscle you have that’s an extra 40-50 calories you’re burning a day (even when sitting on the couch), now lets say you do an amazing weight training workout… you burn a bunch of calories during the workout and because of the stress and damage you placed on your muscles you will burn an additional 100-200 calories in the next 24 hours!
And the second workout that is important?
Interval training. This form of cardio requires no more than 20 minutes of your time! And you can burn twice as many calories from long cardio sessions!
Intervals require an up/down intensity. So you start off light for a few minutes, pick up the pace for 1-2 minutes, go back down, back up, and back down for a total of 20 minutes. The confusion on the body and heart not only up your endurance and improve cardio health but you get great fat burning results as well.
Just to really give you an idea… a study revealed that 2 ½ hrs of interval training in 2 weeks is equivalent to the benefits you would get from 10 ½ hours of normal cardio in the same 2 week period. Which do you prefer?
So there you have it, why cardio could be the reason your results are stagnant or even getting worst. Stop being disappointed and start doing something to give results! Start a great weight training program today!
Taylor Ryan is the head trainer and co-owner of the popular women’s site The Art Of Weight Lifting. She is passionate about women’s fitness and as a fitness freak herself really loves to push herself and her clients to get amazing results. Visit her women’s strength training fitness blog to get her Free 4 Video Series on Women’s Training.
excellent explanation!! thanks!!
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Just wanted to comment on the Taylor Ryan site. Since the blog mentioned it I figured I would check it out. I joined the 14 day trial for $1. Well, my password does not work, I cannot download the site videos, the email contact addresses are not valid, and I have no way to get a hold of them to cancel my membership. Looks like I’m going to be out $27/month now. Do you personnally know this person??
Hi Karen. First of all I am really sorry that you encountered all these problems. I do not know Taylor personally, but I have emailed her just a couple of minutes ago. Let’s give her sometime to get back to me or you now that we know for sure she is aware of this issue. I also sent you an email Karen
Karen,
Thanks for posting and filling us in. We have checked our records and we do not have a transaction for you so there is no fear that you will be billed unfairly as far as we can tell (however to be extra safe please check your records). We have had several sign ups with out problem, so I am sorry that this happened to you. Here is my personal email so you can contact me with questions and get feedback asap… taylorryan0406@gmail.com. And anyone else that has questions about the post or the site can also feel free to contact me!
Thanks-
Taylor R
taylorryan0406@gmail.com
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I enjoy my walking workouts. Plain and simple. and I’ve lost 100 pounds doing it!
As someone who doesn’t enjoy very much cardio, I’m glad to have come across this article! Most of my workouts consist of toning and building muscle, so it’s nice to know that it is actually muscle that helps keep your metabolism up.
This article makes allot of sense. For about 6 months I worked out like a robot. Same thing every day and even monitored my eating. I was very depressed when I did not see any results.
However, I started interval training with weights and saw results almost immediately.
I recently worked out in intervals on the elliptical and treadmill but was not consistent long enough to see any results. Perhaps I will try this again and consider your suggestions. Thanks for the helpful information!
I think that there is still a need for cardio workout in achieving fitness
Solid system that works Cardio has to be the most important out of your entire workout.
This anwsers a lot of questions. Thank you!
i love your blog! its really helpful and stuff..i only do cardio before i workout my legs and stuff, just to warm them up
but i think you still have to run once in awhile. when you run it also helps your lower abs 
love your blog 
Hey! For my cardio I am doing Insanity Max interval training. And let me tell you it is no joke. I have been doing cardio for years and have not seen any real results so maybe, I was killing my own workout as you explain here. Any how you should check the program out.
Cardio is good but it depends on the type of results that you are looking to achieve. I run basically about 4 to 5 days a week, plus I mix in a weight training also. I t keeps me lean and it keeps my metabolism high. I notice my muscles are much more defined because of the cardio.
for me, Zumba dancing has always been an excellent way to workout my whole body, although I do feel a little fatigued afteward, I always wake up the next morning thinking it was well worth it!
I have a greater love for cardio more than lifting weights, for me personally I get more satisfaction from running than any thing else. It all depends on yuor preference.
I’m very big on cardio, but only because I like the lean cut look. It all depends on the look that you are looking to achieve.
Great article. I hate going for long runs, and this post just reinforces to me that I don’t have to do them any longer. I’ll stick with my sprints.
great post. With all the research out there, makes you wonder why people still do long slow cardio as a means for fat loss. Unless you’re lots of time in your hands, which is slow to run, why else would you do it. Weight training and interval training are definitely go.
Thanks for the great info.
An insightful and articulate post! I came across your post while trying to find a source for fitness. Really nice post. Very good points. I hope plenty of people see it. So far this is an incredible resource for information and Ive spent a ton of time reading. Look forward to hearing from you! – Jaime
honestly speaking, the Ab Machine i just recently ordered from the official site is working wonders on my mid area….i seen it on TV and was amazed at the flow of it, it looked too fun. but then i ordered it and it works amazing! its by far the best Ab Machine out.
Excellent explanation I struggle to get cut also. Been doind 45 mins on cardio after I lift. Guess im counter productive.
This is very helpful, I did my exercise without knowledge in the procedure and It killing in the first time. But when I follow basic steps I got a good result and loss weight in just 3 weeks.
Thank you for this info. Our gym teaches cardio kickboxing and HIT classes based on this principle and the results have been phenomenal.
Interesting read. I believe working your muscles while doing full blown max interval training is that way to build the muscle and burn fat over time.
Some truths, some myths in this article. It’s true that weight training your entire body is awesome for sculpting your body and shedding unwanted fat. A great book on weight training is The 6 Week Workout Program. It’s true that interval training is more effective than staying at one pace. Some of the myths are that after 20 minutes your body starts burning muscle. This is a myth that some Personal Trainers believe, but it is not physiologically possible unless the cardio is very, very intense. Also physics destroys the myth that your body will burn less calories over time running 2 miles (or whatever the mode of exercise) unless you lose weight or improve the biomechanics of the exercise. The same amount of work will be done which will result in the same amount of energy being used. Overall great strategy to lose weight, but definitely some myths in there.
Awesome! I hate runnning and running because it just seems too boring to me. I have been an athlete all my life so I am used to a fast paced, busy type of workout. That’s why I am so relieved to hear a professional say that the best workout is NOT running for long periods of time, but rather doing aggressive weight training in shorter spurts. I used to do that with my teams in high school when we had strength training days, it’s all about reps and not resting between the reps. I just need some more ideas on what exercises will work the various core parts of my body, from head to toe, suggestions??? I am working on getting a set regimen down for my day to day workout. Any engaging exercvise advice is welcome!
I think this article does have some truth to it but I have a hard time believing that cardio is not important. If you just want to look good then this might help but no amount of weight training will give you the stamina that good old running will do.