Cardio mistakes that slow down fat loss can have a huge detrimental on even the most well-intentioned programs and goals.
These 8 mistakes have been chosen and described by Gravity Transformation.
Read through them, watch the video and expand your knowledge in order to speed up your progress.
“Instead of making these common workout mistakes, follow these cardio rules. You’ll find out what’s better, cardio or weights and strength training. By fixing these mistakes you’ll be able to avoid the common traps that prevent weight loss and kill gains.”
“Cardio can help you improve the function of your heart and lungs, it can help increase your endurance and stamina, and when used correctly it can also help you burn fat.”
“However, there are many misconceptions about the role that cardio should play in the fat loss process. If you’re doing cardio the wrong way you can actually be hurting your progress rather than helping it. So today I want to go over the 8 top cardio myths that are slowing down your progress and potentially even causing you to gain fat or lose muscle, which is exactly the opposite of what you’re probably doing cardio for to begin with.”
All Cardio is Not Effective for Fat Loss
“One of the core myths is that all types of cardio are effective for fat loss. This simply is not true and there’s lots of evidence to support this. For example, a meta-analysis of 14 studies with a grand total of 1,847 overweight and obese participants evaluated if cardio benefits weight loss. (1)”
“And the conclusion was that “isolated aerobic exercise is not an effective weight loss therapy for these patients.”(2) Now I know that may seem strange. After all, cardio burns calories, and since fat loss is mainly about being in a calorie deficit, then cardio should help… right?”
“Well, it’s not so simple. For example, one downside of cardio is that it causes ‘constrained energy expenditure.’ This means burning calories through cardio tends to lower your general activity levels and energy expenditure throughout the day, which often counteracts the calories burned from the cardio itself.(3) Your body burns a lot of calories throughout the day when you’re not exercising. This is known as non-exercise activity thermogenesis or neat.
NEAT
“Neat uses a good chunk of calories. however, due to constrained energy expenditure, your body will look for shortcuts to save calories limiting the effectiveness of using cardio strictly for the purpose of fat loss.”
“Aside from that, many people believe that if they do cardio, they can eat much more food, but as I’m sure many of you know you can’t outrun a bad diet.”
Cardio is NOT more Effective for Fat Loss that Resistance Training
“The next myth that many beginners fall for is this idea that cardio is more effective for fat loss than Resistance Training. It is true that incorporating both resistance training and some cardio into your workout routine can be very effective, but cardio-only based programs have many drawbacks.”
“When comparing cardio only programs to resistance training programs, resistance training tends to be more effective especially over the long term, largely because, contrary to cardio, it doesn’t cause constrained energy expenditure. (4)”
“Like I said, according to the studies, this constrained energy expenditure makes you compensate for the calories you burnt during your cardio workout by reducing your physical activity throughout the day. (5)”
“These are little changes that you might not even notice, like not having the energy to walk your dog, or sitting and laying when you would normally be moving around, or even simply fidgeting less throughout the day. Even though this may not sound like a big deal, when your body is trying to save energy, it is very effective at doing so. Cardio pushes your body to save energy.”
“Meanwhile, researchers have said that ‘Resistance training, appears to do the opposite, so it facilitates nonexercise activity thermogenesis. Scientists also say that this is particularly true on non-exercise days, which may lead to more sustainable adaptations in response to an exercise program.’(5) On top of that, you burn about the same number of calories during a resistance training session as you do during a cardio session. This was shown in a 2015 study published in The Journal of Strength and Conditioning Research. (6)
“So, in that regard, resistance training is just as effective, but, unlike cardio, lifting weights also helps prevent muscle loss while on a diet, which not only helps you look better when you’re done dieting but it also helps support your metabolism ultimately helping you keep the fat off.”
Fasted Cardio is Not Better that Cardio After Eating
“The next cardio myth isn’t necessarily going to cause weight gain, but you should still know that according to the latest evidence, fasted cardio is not actually better for fat loss than doing your cardio after you already ate.”
Watch the video below for more depth and to learn the full 8 mistakes.
Video – Cardio Mistakes that Slow Down Fat Loss
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Muscles of the Body – Cardio Mistakes that Slow Down Fat Loss
The muscles of the human body are a complex system that helps us move and stay healthy. In this article, we’ll look at how muscles work and what they do. We’ll examine the three types of muscle tissue found in humans: skeletal muscle, smooth muscle, and cardiac muscle. Finally, we’ll talk about what happens to your muscles when you exercise them—and how building strength can help prevent injuries like shin splints or sprained ankles!
There are three types of muscles in the human body:
There are three types of muscles in the human body:
- Skeletal muscle: This type of muscle is attached to bones, and it’s responsible for voluntary movement (such as walking or running).
- Cardiac muscle: This type of tissue is found only in the heart and helps the organ beat rhythmically.
- Smooth muscle: This type of tissue lines all the internal organs that have a deep layer of connective tissue called an endomysium, including the bladder, intestines, blood vessels and uterus.
Skeletal muscle is voluntary and striated. It allows movement of the skeleton and aids in maintaining posture. Skeletal muscle comprises about 40% of the human body.
- Skeletal muscle is voluntary and striated. It allows movement of the skeleton and aids in maintaining posture.
- Skeletal muscle comprises about 40% of the human body, with a mass of approximately 100 kg in an adult man.
Smooth muscle is involuntary and non-striated. It makes up the walls of hollow organs like blood vessels and the gut.
Smooth muscle is found in hollow organs like blood vessels and the gut. It can contract without conscious control, but this happens only when it receives a nerve signal. In most cases, smooth muscle contracts in response to stimuli such as hormones or other chemicals.
Smooth muscle cells are shorter than striated muscle cells and look more like amoeba with their round shape. Each cell has one nucleus at its center surrounded by cytoplasm that contains myofibrils made up of fibrils—long strands of proteins called actin and myosin that slide past each other as the cell contracts.
Cardiac muscle is involuntary, striated, and only found in the heart. Cardiac muscle makes up about 20% of the heart.
Cardiac muscle is unique among the muscles of the body. It is involuntary, striated, and only found in the heart. Cardiac muscle makes up about 20% of the heart.
The muscles of a person’s body make movement possible
The muscles of your body work together to make movement possible. They also maintain posture and produce heat for warmth, by contracting and relaxing. Muscle fibers are made up of many muscle cells that contract to move the body, as well as to maintain posture.
Conclusion – Cardio Mistakes that Slow Down Fat Loss
Learning about the muscles of the human body is a great way to increase your knowledge on how this system works. It can also help you understand how diseases and other problems affect the other parts of our body, such as our heart.
References – Cardio Mistakes that Slow Down Fat Loss
1. A meta-analysis of 14 studies with a grand total of 1,847 overweight and obese participants found that “isolated aerobic exercise is not an effective weight loss therapy for these patients.” https://www.ncbi.nlm.nih.gov/pubmed/21787904
2. Cardio can lead to constrained energy expenditure: https://pubmed.ncbi.nlm.nih.gov/26832439/
3. Unlike cardio resistance training doesn’t lead to constrained energy expenditure https://pubmed.ncbi.nlm.nih.gov/26702387/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690400/
4. “Results of the present study suggest a compensatory reduction in PA in response to aerobic exercise. Resistance exercise, on the other hand, appears to facilitate non-exercise PA, particularly on non-exercise days, which may lead to more sustainable adaptations in response to an exercise program. ” https://pubmed.ncbi.nlm.nih.gov/26702387/
5. You burn about the same number of calories during a resistance training session as you do during a cardio session https://pubmed.ncbi.nlm.nih.gov/25162652/
6. There’s no difference in fat loss results between fed and fasted cardio https://www.ncbi.nlm.nih.gov/pubmed/25429252
7. “Fasted compared to fed exercise does not increase the amount of weight loss and fat mass loss.” https://www.mdpi.com/2411-5142/2/4/43
8. “Weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states.” https://www.mdpi.com/2411-5142/2/4/43
9. You can burn just as much if not more fat by simply focusing on what you eat, without doing any cardio at all. https://www.karger.com/Article/Abstract/111162
10. “Body mass and body fat decreased significantly in D (–1.95 ± 1.13 kg or –1.47 ± 0.87%; p < 0.05) and DE (–2.23 ± 1.28 kg or –1.59 ± 0.87%; p < 0.05), but there was no significant difference observed between the groups.” https://www.karger.com/Article/Abstract/111162
11. There was a study designed to compare the effects of maintaining a specific calorie deficit either through diet alone or diet combined with cardio. Both groups maintained the same calorie deficit throughout the study. And sure enough body mass and body fat decreased significantly in both groups, but there was no significant difference between them https://pubmed.ncbi.nlm.nih.gov/22002517/
12. A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent https://pubmed.ncbi.nlm.nih.gov/22002517/
13. Cardio reduces the activity of mTOR, which is a crucial enzyme for muscle growth, while also raising AMPK, which is an enzyme that impairs muscle growth https://pubmed.ncbi.nlm.nih.gov/11715023/
14. If you do the cardio first, the glycogen depletion, the neuromuscular fatigue, and the muscular damage caused by the cardio can interfere with your resistance training session. https://pubmed.ncbi.nlm.nih.gov/30096988/
15. You would want to spread out your cardio and resistance training session by at least six hours because that will reduce the “interference effect” http://journals.lww.com/nsca-jscr/Abstract/2016/03000/Specific_Training_Effects_of_Concurrent_Aerobic.10.aspx
16. Research shows that there is almost no interference effect when cardio and strength training is done at least 24 hours apart https://pubmed.ncbi.nlm.nih.gov/29658408/
17. “Even those studies incorporating exercise stimuli resulting in prolonged EPOC durations have identified that the EPOC comprises only 6-15% of the net total oxygen cost of the exercise.” https://pubmed.ncbi.nlm.nih.gov/17101527/
18. When energy expenditure is matched, research shows that the fat loss results are the same between high and low-intensity cardio: https://www.nmcd-journal.com/article/S0939-4753(13)00140-3/abstract
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