Do You Really Need “Cardio” Workouts?

Here’s an article I found by Mike Geary, Certified Nutrition Specialist and Personal Trainer

Are cardio workouts or weight training more effective for losing fat?

In this article, I have an intriguing discussion about cardio workouts, which will hopefully get you thinking differently, and trying new things.

You may know I’ve been called the anti-cardio guy before, but this week I’m back posing the question to you… Do you really need cardio training to get lean and in great shape? By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it.

However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or de-conditioned people, but even in those cases, there can be more effective methods.

But what exactly is “cardio”?

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumping, and gets you huffing and puffing, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are full-filling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity…something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Reading or watching TV while you workout is a joke!

Seriously, if you can read or watch TV while doing any exercise, you’re not concentrating enough on what you’re doing, plus you’re probably not working out hard enough to see any real results.

I challenge you to give the “traditional cardio” a rest for a month or two, and start training the way I explain in my internationally-selling Truth about Six pack Abs Program, and see how you start getting leaner, more defined, and your six pack starting to show through what used to be stubborn stomach fat deposits.

The 15-Minute Summer Shorts Workout

You don’t need fancy equipment to lose weight or work your lower body. Just grab a yoga mat or towel to get into shorts-shape with this fast workout you can do at home. Tone your butt, thighs, and calves in just 15 minutes — and show some leg this summer.

You’ll need a yoga mat (or a bath towel and a chair)

Heaven and Earth … Targets: Back, Abs, Butt, and Quads

• Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.

• Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

• Maintaining squat, uncurl upper body as you extend arms diagonally overhead.

• Return to tucked ball position. Do 15 reps

90-Degree Lift … Targets: Butt, Outer and Inner Thighs

• Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.

• Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.

• Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

• Keeping abs engaged, back flat, and mat upright, exhale as you lift right leg out to side as high as possible. Hold for 3 seconds, then lower leg.

• Do 10 to 15 reps, holding the last leg lift for 10 seconds. Switch legs and repeat.

Standing Leg Curl … Targets: Hamstrings and Calves

• Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it’s parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.

• Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)

• Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.

• Do 20 pulses up and down. Switch legs and repeat.

Tips for Getting Your Diet Back on Track

It’s summer and you just had a truly memorable time at that cookout or party, but obviously the healthiest thing you ate were the tomatoes, onions and pickles on top of that hot dog. … Know what? … It’s okay. You can’t let one day or one week of not eating the way you know you should affect your choices today and every day after.  Pick up where you left off and start making those changes again.  Without a doubt, we all fall into temptation and have that piece of cake or all those slices of pizza, but it is actually how we manage the meals after that determines our success to lose weight eventually.

Begin by accepting that you’re by no means going to be perfect. It has happened and you cannot change what you have already ingested, but what you can change is how you proceed.  By making a good, healthy decision the next time, you will feel better mentally and physically and avoid slipping into a rut possibly leading to another poor nutritional choice.

Anticipating and preparing for reversals can provide for damage control and allow you to take control of the situation to avoid further setbacks like weight gain and disappointment.  Keep these tips in mind and understand that possessing a rescue plan is all a part of effective meal planning and successful weight loss.

• Forgive Yourself.  We are human and are allowed to make mistakes.  Realize that this error can help you take control and eliminate a craving that may cause an over-indulgence ahead.

• Don’t Skip Meals.  Skipping meals will not stabilize the extra calories you splurged on; this may only make you hungrier and lead to another splurge.  Have a healthy, balanced meal rich with vegetables and low-fat protein to help rebuild your self confidence and your body.

• Exercise. There is no better way to get back on track than to start burning some of those extra calories and get rid of that hunger through a little more physical activity.  Whether it is walking after work or taking the stairs back from lunch, make an effort to get rid of the excess fat.

• Record Everything. Get out that food diary and start recording what you are eating and drinking.  This can help you take inventory of where you are nutritionally.  Getting back to logging calories and portions can be the motivation you need.

Exercises For The Ages

While recommendation to remain active if you truly want to lose belly fat, is ageless, the challenges change as you get older.

In your 20’s you have trouble finding time for fitness now that you’re out in the real world. That often means going from being physically active as part of your everyday life to being much more sedentary. This is a critical time for establishing good exercise habits that last a lifetime. If you choose activities you enjoy, you’re more likely to stick with them

In your 30’s you’re putting on unwanted belly fat, even if your diet hasn’t changed. You may have lost lean muscle tissue and have a slower metabolic rate. The fact is that work responsibilities may leave you with less time to hit the gym. However, regular workouts can help you lose those extra pounds and prevent the creeping weight gain that tends to occur with age.

In your 40’s you’re at a higher risk of injury and may be losing muscle strength. If you had stayed active, you might be as fit now as you were in your 20s. Constant exercise can help keep that youthful spring in your step. Never the less if you don’t feel as energetic as you once did, consider splitting your workout in two. Do strength training and cardio on different days and schedule half your routine in the morning and the other half in the evening.

In your 50’s you’re faced with a gradual decline in flexibility and loss of bone and muscle mass. There is also a loss of agility and strength, so exercise becomes more important than ever. In addition to helping maintain muscle strength and bone density, regular activity helps improve your circulation. It’s time to choose cardio options that are easier on your body, such as swimming or bicycling. If you walk or run regularly, consider using a treadmill, which eliminates a lot of impact on your joints. Remember, your body isn’t producing as much human growth hormone now, so you’ll need to push yourself to see results.

In your 60’s you may have chronic illnesses that limit your exercise options. Even if you’re dealing with a condition such as diabetes, high blood pressure or arthritis, exercise is still a vital part of staying healthy and is safe to continue for most people. It is also recommend that people age 65 and older include twice-a-week flexibility exercises in their fitness regimen. It’s also a good idea to perform exercises that help improve your balance.

It doesn’t matter what age you are, you can benefit from increased activity.