List Categories | List All Articles | List Articles By Title
Questioning Cardio for Weight Loss?
Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either. What gives?
A: If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, chin-ups, and standing military presses. These multi-joint movements require a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It is not uncommon to hear clients complain of abdominal soreness a day or two after performing multiple sets with a decent weight of the chin-up or standing military press exercise - the ab prestretch will tap into fibers you never thought existed! And remember, your abdominals act as a natural girdle, or weight belt if you will, when performing all exercises, particularly squats and deadlifts. These muscles act as a bridge between your upper and lower body and are heavily recruited as stabilizers.
Sure, isolation exercises like pullovers, curls, and even triceps pressdowns also require a good degree of core stability; however, the loads used are relatively low compared to the big 4 mentioned above. In fact, according to Siff & Verkhoshansky, isolation becomes virtually impossible if large loads are used, and in many cases, the tension developed in the stabilizers will equal or even exceed that of the prime movers!* So, you see, the abdominals can be trained quite effectively as stabilizers - the physiques of top Olympic weightlifters will attest to that.
*Siff, MC, Verkhoshansky, YV. "Supertraining (4th Edition)." Denver, CO: Supertraining International, 1999. (pg. 241)
Q: I am still very much confused regarding cardio intensity. One book says keep it low intensity (i.e. 60% of MHR) and go for distance; another keep it high intensity (80% or more) and go for as long and hard as you can. The goal is to burn fat. Each book has great arguments for their approach. Which is accurate?
A: The second approach is far more effective for burning fat. Without getting into a huge discussion about this, here's how things work in a nutshell.
At a lower intensity, your body prefers fat for fuel. Yes, this is true, but two things generally happen:
1. After awhile of doing this type of activity, your body adapts by actually laying down fat (you heard me right) to become more efficient at the given task and this usually occurs in the lower body, and
2. A higher relative amount of fat is burned during low intensity cardio but a greater absolute amount is burned with higher intensity cardio and in less time.
Other things to consider are: a) the EPOC (excess post-exercise oxygen consumption) is greater for a longer duration following higher intensity work; in other words, you're metabolism is much higher for a longer period of time post-workout with high intensity cardio, and b) higher lactate levels exist with high intensity cardio. So what you may ask? Well there is a direct correlation with lactate and GH (Growth Hormone) and GH is a potent fat-burner.
Bottom line: with regards to burning fat, do higher intensity work in the form of interval training and you'll get great results.
John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 416-292-4356.
Setting Morning Intentions For Success
Ever heard of the expression, "Getting up on the wrong side of the bed?" Many people have less than idealistic starts to their day. The alarm goes off, the snooze button gets thwacked several times and something gets grumbled about it being too early.
Diet Pills And Supplements
Losing weight is a struggle that many of us face every day. In the search for the best diet program, the subject of diet pills and supplements can be the foremost thought on our minds.
Dieting? More is Not Better
Exercising too hardThis is probably the most common mistake. As Americans we think if some is good more is better.
Blow Those Fat Cells to Smitherines in Just 9 Short Days
Close kept secrets to weight loss: Give me 9 days and blow those fat cells to smitherines!Sizzling!! I bought a jumpsuit when I was 21 years old and kept it in my closet. I knew one day I would fit into it again.
Holiday Eating: Party Hearty Without Putting on the Pounds!
The holidays are definitely a special time of year. These days, however, many women wonder whether "special" means happy -- or stressful.
Daily Weight Loss Motivation
When you are faced with the daily challenge of trying to lose weight, you will need to find ways to stay motivated every day. The factors that keep weight loss motivation high include your specific goals, your ability to envision what you want to achieve, and the degree of success you have in the beginning.
Weight Loss Tips: Get Free and Effective Weight Loss Tips!
Looking for Diet Programs on net is like looking for water in an Ocean. But trust me, looking for good Diet Program is like finding a pearl in the ocean.
Low Carb Beer: Not So Skinny
Low carb beer and lite beer are two different animals. Both feature lower calories and both are ostensibly for weight loss.
Mesotherapy vs. Cellulite For A Knockout
In the battle to look good, there's a cosmetic treatment that is going a few rounds with cellulite and small fatty deposits. Mesotherapy is knocking out fat and rejuvenating skin in people who give it a try.
Before You Burn - Information About Weight Training Routines For Beginners
Information About Weight Training Routines For BeginnersSo you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight training routines offer a great way to accomplish these goals. These types of training routines are used by professional athletes, fitness pros, and body builders.
Do Diet Pills Really Work?
You've seen diet pill advertisements? You have read the testimonials claiming diet pills work. You have often wondered - will diet pills work for me?For fast weight loss, diet pills can work.
The Lost Road of a Failed Gastric Bypass Surgery
In 1994, I had a RNY surgery. At 350 lbs and 26 years of age, I felt like my life was over, I felt like my husband and my child would be better off without me.
Weight Loss Programs:The 7 Critical Points You Must Check Before You Choose
Yes, you must be aware of the following 7 points before adopting a diet plan.1) Your weight loss program must remove toxins from your body.
Dieting? Want and Desire are Dangerous
This is a very important topic that needs to be addressed. People always talk about wanting this or wanting that.
Obesity Acceptance and Fat Acceptance: Different Labels; Same Dangerous Message
Obesity acceptance, also known as fat acceptance, has a simple, appealing message..
The Best Weight Loss Advice Youll Ever Get
"Who are you to give me weight loss advice?" I hear you ask. "You have no dietary or medical qualifications, but you're going to give me the best advice I'm ever likely to hear?"Let me explain.
Eat What You Like and Still Lose Weight
Did you say there's a way I can eat what I like and still lose weight? Is that even possible? Is there really a way I can lose weight without counting calories, carbs, fats, and without doing all the other stuff that these diet experts tell me?Yes there is. First of all, to put it bluntly, diets just don't work at all for long-term weight loss.
Add High Water Content Fruits and Vegetables to Your Diet For Fast Weight Loss
Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them.
Health Secrets of Cayenne
For many years, herbalists believe that Cayenne is the most useful herb on the entire planet. It's especially significant in the health aid of the entire digestive and circulatory system.
Weights Before Cardio: Stop Working Against Yourself
Just because you're working hard, doesn't mean that you're working smart. I see it every day.
home | site map
All articles are copyright to their owners.
Note: this website lists articles, We do not Write Articles !