Aerobic Exercise

So there is a study that was just released showing that aerobic exercise burns more fat than resistance training, or intense interval type training. Let me start off by saying that this study was poorly executed. This is coming from a HUGE believer in adding in slow cardio to maximize fat loss. I should be using the study to promote my cardio product, but I didn’t like the way the study was setup.

cardio

Aerobic exercise, commonly know as “cardio”, including running, walking, and swimming, has historically been established as a good way to lose weight.

However, research on the effects of resistance training on fat mass have not had significant conclusions.

Subjects were randomly given one of three exercise groups: aerobic training (nearly 12 miles per week), resistance training (three days per week of weight training, three sets per day, 8-12 repetitions per set), or aerobic and resistance training together (three days a week, three sets per day, 8-12 repetitions per set for resistance training, and around 12 miles per week of cardio).

The aerobic training and the aerobic plus resistance training groups collectively lost more weight than those who completed only resistance training.

Cardio exercise proved to be a more efficient type of exercise for losing body fat.

In this specific study, resistance training did not reduce fat mass or body weight significantly, regardless of any differences in resting metabolic rate.

“Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults” Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, Connie W. Bales, Joseph A. Houmard5, and William E. Kraus Journal of Applied Physiology, December 2012, doi: 10.​1152/​japplphysiol.

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Mark Sisson, over at one of my favorite sites, recently wrote a post called Grok Tag.

It is so well written because his description of recess is “spot on”. I lived for recess back in Elementary School! It was a blast. I remember basically doing all activities full throttle and having fun no matter what we were doing. This article is not a tip or anything like that.

I just wanted to back Mark’s message from his recent post.

rope-swing

[I will never be too old to enjoy a great rope swing! I need to find a great one this summer…and a good place for cliff diving. This stuff never gets old!]

I Have a Love-Hate Relationship With Technology!

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Have you ever noticed that there are two entirely different health movements with very little crossover?

There is the group of organic whole foods consumers and the group of people who buy health and fitness supplements. I used to be much more familiar with the typical GNC type of supplements, but didn’t know squat about things like Kombucha, Cod Liver Oil, Spirulina, etc. I think both groups have some positive things to offer and I would like to explore that in this post.

Note: I was going to name this article “Whole Food Stores vs Supplement Stores”, but how boring is that? Plus, then I couldn’t put up this sweet pic! (said in the voice of Napoleon Dynamite).

hippies-vs-jocks

[“Hey Man, check out this mean batch of Homemade Hummus!” … “Bro, how many more sets you got left on the bench?”]

I Was GNC’s Best Customer at the Age of 17
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I have been guilty in the past of not giving steady state aerobics any respect. I am a big believer in high intensity interval training because it is extremely effective at burning body fat. I LOVE high intensity interval training.

It is quick and gets results, but obviously steady state aerobics have great advantages as well. In this article I will talk about combining the two to maximize fat loss.

Steady State Aerobics
[“Drop That Zero and Get With the Hero!”…Quote from Vanilla Ice in the movie “Cool As Ice”. I am embarrassed that I know that…LOL!]

A Quick Background on Steady State Aerobics

Throughout the 70’s and 80’s steady state cardio was THE way to burn body fat. Everybody was pushing the idea of spending a long period of time on a cardio machine at a walking pace, to reach a target heart rate that supposedly used “fat for fuel”. This did work for people who put in the time and who ate strictly. It was particularly effective for bodybuilders, since they would burn more calories walking due to their high lean body mass.

Steady State Aerobics Worked, But Had Flaws [click to continue…]

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Have you ever heard of the “Tabata Protocol”? It isn’t a brand new way of performing cardio, but it is rarely discussed in fitness circles anymore. It is really too bad, because I think many people could benefit tremendously by incorporating it into their workout routines.

Tabata Protocol Japanese Speed Skating Team
(The Japanese Speed Skating Team…A force to be reckoned with! They have used the Tabata Protocol to increase their performance for years)

So What is The Tabata Protocol?

The Tabata Protocol is an interval routine developed by the head coach of the Japanese Speed Skating team. It is named after Izumi Tabata, Ph.D., who was the former researcher at Japan’s National Institute of Fitness and Sports. He took the coach’s interval routine and conducted a study on its effectiveness. The results were outstanding to say the least. [click to continue…]

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Have you ever heard the saying “If you keep doing what you’ve always done, you will keep getting what you’ve always got”. Well this saying holds true for cardio to some extent. No matter what type of cardio you are doing, you will most likely reach a fat burning sticking point. The way to blast through this sticking point, is to increase the performance a bit.

Performanced Based Cardio
(A picture of a spinning class in Viareggio, Italy)

People Measure Their Performance in Weight Lifting, But Rarely When It Comes To Cardio.

If you were to ask any gym member how much weight they could handle for 6 reps in a basic lift, they could probably give you an accurate answer. If you were to ask them similar questions about cardio, they probably wouldn’t have an answer for you. [click to continue…]

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Is Gaining Muscle Mass a Good Strategy for Fat Loss?

There is a huge myth going around that gaining muscle is the best way to burn body fat and stay lean in the long run. This is a really trendy thing to say right now. Go into almost any gym and you will hear a personal trainer tell their client “You have to work on building more muscle, because then your body will burn more calories each day…leading to fat loss”.

attractive body

(Just two attractive people to “draw you into” the article…”Read more so you can look like us!”…LOL!)
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I’m convinced that Rocky Balboa had an incredible workout program that is far superior to the routines being pushed today. Seriously…if you can get past the “short shorts”, 70’s hair, and “AAAAADRIAN”….you could learn a thing or two from Rocky.

Before I analyze Rocky’s workout program, I have to share with you a VERY entertaining video. [click to continue…]

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Have You Ever Actually Tried to Workout by Jumping Rope?

Seriously…most people have just played around with a jump rope back in Elementary School. A lot of people think of jumping rope as more of a game or a kid’s toy…the ironic thing is that it is actually an extremely effective form of exercise.

Almost every person I know could easily walk at a brisk pace for 15 minutes, but I bet less than 1% of the population could jump rope for that long. [click to continue…]

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Is your treadmill workout this hard? I just had to show you this video of a very interesting use of a giant treadmill. It looks dangerous, but also extremely fun.


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