CARDIO! That's right, long boring cardio sessions are officially the worst type of exercise for fat loss. Why? Well first, it's boring.
Does anyone actually enjoy sitting on an exercise bike or running on a treadmill for 45 minutes? Not many people do. But much more important than that it fails to produce fat loss results. Are there health benefits? Of course, but you can get those same health benefits (and more) with much more exciting, and invigorating workouts. Before that is explained further, here’s what some research has to say about these long, boring cardio sessions on a bike or treadmill: Utter AC, et al. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22. -In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone. But perhaps this study was incorrect and purely by chance the results came to this conclusion? No! Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2. -In this study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone. Well, maybe if they increase it to a full hour of cardio a day, six days a week then cardio will actual product substantial results? No again!
McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women.
Obesity 2007 June - 15:1496-1512. -
Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, for a 6 days a week (who even has time or will power for that?) and lost only 3.5 pounds on average in an entire year! 3.5 pounds of fat loss after an hour of arduous and tedious exercise, nearly every day, for an entire year. This therefore concludes that cardio sessions on a bike or treadmill really are the worst workout ever! Therefore is there a much better alternative? Yes! That alternative lies in short, intense bouts of exercise – high intensity interval training (HIIT). In fact, a recent study published in the European Journal of Applied Physiology found that just 15 minutes of a circuit-style resistance training workout elevated metabolism for a full three days! And that's only from 15 minutes! Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fat loss than long, extended bouts of cardio. Here's a sample from a FORZA HIIT bodyweight, short burst exercise session that you can sample today to boost your metabolism and your fat loss results: 30 seconds of bodyweight squats 30 seconds of push ups 30 seconds jumping jacks Repeat 4 times. This very short workout (taken from a full FORZA HIIT personal training program) only takes six minutes and you'll burn more fat than you will with those long drawn out and boring cardio sessions on the bike and treadmill. These types of sessions are the ones most favoured by the FORZA Personal Trainers and Fitness Instructors that have produced the best results for those who are short on time and require results fast! FORZA’s HIIT is unlike traditional, old-school workouts that feature short bursts of maximum intensity with longer periods of rest, FORZA flips that formula upside-down. FORZA uses Max Interval Training, which replaces traditional moderate-intensity exercise with maximum-intensity exercise, and trades short intervals of intensity for short periods of rest. Adding high-intensity exercise forces the body to use fast-twitch muscle fibres not normally engaged in cardio exercise. These fast-twitch fibres continue burning fuel even during lower-intensity exercise. FORZA’s high-intensity activity forces the body to work for longer periods of time at a higher capacity than traditional workouts. As a result, people experience faster increases in cardiovascular fitness, and burn carbohydrates and fat more efficiently—as much as 1,000 calories per hour! FORZA’ HIIT programmes, in London and surrounding areas, can be adjusted to suit your personal training fitness levels by reducing /increasing the recovery periods between the sets of exercises. But here's the real secret... NO workout will ever help you lose fat unless you get your nutrition in order. Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.
-------------------------------------------------------------------------------------------------------------------Ian Guildford is FORZA Supplements Head Personal Trainer with a wealth of experience in helping individuals achieve their personal fitness goals. Ian's REP qualified to levels 2 & 3, and is a certified INSANITY instructor. Not only this, Ian has gained a reputation for getting celebrities in fitness shape, most notably former Apprentice 2013 and Celebrity Big Brother star Luisa Zissman. For more information on FORZA's Personal Training sessions visit our website.