Cardio fails to produce fatloss - interesting studies
Replies
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Not buying the studies. I was at my fittest, lowest body fat and weight when I exercised everyday.0
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What if I told you you can prove anything with a study ;-)0
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What if I told you you can prove anything with a study ;-)
It's not the studies at fault here, it's the idiotic and sensationalist interpretation of them by the "trainer".0 -
This is a BS thread period studies this studies that,just do it instead of studying it lol
any excuse not to work out lol0 -
There's lots of BS that Marion touts, but it's true about cardio being projected as a "fat burning" exercise.Josh Marion is just trying to sell you stuff.
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
What a load of BS
This article basically makes out cardio is useless, and it's not essential.
As someone said, cardio burns calories. To lose weight, one needs to eat a deficit in calories. The people who did cardio, but only lost the same amount as the people who dieted, clearly ate more than those who didn't do exercise.
I just did 15 minutes of HIIT training on my treadmill, and I burned 171 calories, but according to this shoddy study, them 171 calories must be imaginary.
Simple mathematics and the ability to work simple equations out can debunk that theory.
I eat at a deficit and I bike 7 days a week. Does that mean that the 300 to 400 calories I burn a day are useless to burn off fat? I can't lift or run. Depressing that I am wasting my time.
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Yeah, that's not a good measuring stick for fitness. Fitness is more than just running a 5k. Ever wrestle? You think an elite 5ker could withstand 5 minutes (don't know anyone who can run a 5K in 5 minutes) non stop wrestling or grappling?I don't doubt it at all. The gyms are filled with people lifting weights who flat out cannot complete a 5km run.
If someone can't bang out 5km, they are plainly and simply not fit. And "six minutes of sprinting" will not fix that.
There are many more people who torch others in 5K's, but wimp out when it comes to other fitness challenges.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
I run a 5.3 40 yard dash. Not super fast, but by no means "slow as a bloke". I run a 9:15 mile, so obviously I must be pretty poor.:laugh: My weight doesn't do my ankles and knees any favors.I think that's a pretty fair baseline. Even if you're slow as a bloke you should be able to knock out 5k in 25mins. If you can't run for 25mins that's pretty poor.
But I can HIIT train for 45 minutes with weights and still have good conditioning.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Yes it varies from person to person. Some that don't exercise will lose muscle along with fat and thereby decreasing their metabolic rate faster than one who does resistance training to keep muscle and help keep metabolic rate up.I'm intentionally splitting hairs here, just because I want clarity...
A calorie deficit in and of itself will results in weight loss. How much of that weight comes from fat loss varies, correct? Genetics, exercise, macros, etc...
So to say a calorie deficit = fat loss could be misleading for some people, no?
But is a fine fine line to not believe that calorie deficit isn't needed for fat loss.
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Best fat loss regimen
SLEEP. When one sleeps well, the energy used is 99.9% body fat.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
People find ways to suck the fun out of things!0
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What a load of BS
This article basically makes out cardio is useless, and it's not essential.
As someone said, cardio burns calories. To lose weight, one needs to eat a deficit in calories. The people who did cardio, but only lost the same amount as the people who dieted, clearly ate more than those who didn't do exercise.
I just did 15 minutes of HIIT training on my treadmill, and I burned 171 calories, but according to this shoddy study, them 171 calories must be imaginary.
Simple mathematics and the ability to work simple equations out can debunk that theory.
I eat at a deficit and I bike 7 days a week. Does that mean that the 300 to 400 calories I burn a day are useless to burn off fat? I can't lift or run. Depressing that I am wasting my time.
I'm no expert. But I assume that as long as you have a caloric deficit, you're going to lose weight.
If someone does something that increases the heart rate, they're going to burn calories. Those calories go towards ones daily calorie deficit.
Cardio is one of the best ways to burn calories. So, I fail to see how it doesn't help with weight loss.
Some studies just shouldn't be published, as they do nothing but confuse people.0 -
Josh Marion starts the email with "Cardio fails to produce fatloss RESULTS." Then cites studies that either have nothing to do with that claim or disprove that statement.
The European Journal study looked at 8 overweight college males and an elevated Josh Marion is disingenuous in how he represents the results of the study, You can't take a study of 8 overweight college males and apply it across the entire population.
He is claiming that 4 minutes will burn more fat than an hour of cardio. He doesn't even say high intensity vs low intensity cardio.
He makes sweeping generalizations that are misleading.0 -
Yeah, that's not a good measuring stick for fitness. Fitness is more than just running a 5k. Ever wrestle? You think an elite 5ker could withstand 5 minutes (don't know anyone who can run a 5K in 5 minutes) non stop wrestling or grappling?
There are many more people who torch others in 5K's, but wimp out when it comes to other fitness challenges.
You're reading too much into it. If A then B doesn't imply If B then A - being able to run for 30 minutes is a necessary component to being fit - but it is not a sufficient component.
Just as the gyms are filled with lifters who are cardiac basket cases, the streets and trails are filled with runners who couldn't do a pushup to save their own lives - I don't consider either group fit.0 -
Yeah, that's not a good measuring stick for fitness. Fitness is more than just running a 5k. Ever wrestle? You think an elite 5ker could withstand 5 minutes (don't know anyone who can run a 5K in 5 minutes) non stop wrestling or grappling?
There are many more people who torch others in 5K's, but wimp out when it comes to other fitness challenges.
You're reading too much into it. If A then B doesn't imply If B then A - being able to run for 30 minutes is a necessary component to being fit - but it is not a sufficient component.
Just as the gyms are filled with lifters who are cardiac basket cases, the streets and trails are filled with runners who couldn't do a pushup to save their own lives - I don't consider either group fit.If someone can't bang out 5km, they are plainly and simply not fit. And "six minutes of sprinting" will not fix that.
You say we are reading to much into what you say even though what you say seems pretty straightforward....so, which is it? If someone can't run 5K are they or are they not fit? (even if they are physically able in many other regards strength or/and cardio wise)0 -
Yeah, that's not a good measuring stick for fitness. Fitness is more than just running a 5k. Ever wrestle? You think an elite 5ker could withstand 5 minutes (don't know anyone who can run a 5K in 5 minutes) non stop wrestling or grappling?
There are many more people who torch others in 5K's, but wimp out when it comes to other fitness challenges.
You're reading too much into it. If A then B doesn't imply If B then A - being able to run for 30 minutes is a necessary component to being fit - but it is not a sufficient component.
Just as the gyms are filled with lifters who are cardiac basket cases, the streets and trails are filled with runners who couldn't do a pushup to save their own lives - I don't consider either group fit.If someone can't bang out 5km, they are plainly and simply not fit. And "six minutes of sprinting" will not fix that.
You say we are reading to much into what you say even though what you say seems pretty straightforward....so, which is it? If someone can't run 5K are they or are they not fit? (even if they are physically able in many other regards strength or/and cardio wise)
We better get this worked out stat, because I may have to revise my entire training regime to keep up with this very important standard . . .
And next up, in our daily online game of "I'm a Bigger Bro than You," chalk vs. gloves . . .
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i do 4-5 hrs of cardio a week and i've lost considerable body fat and gained muscle too so thats bull****. you can't do cardio and nothing else, i'd agree with that there has to be something to use resistance on the muscles, cardio promotes an increase in blood flow and fitness and any calories burned is going to include a percentage of fat and water and protein strains now how that isn't burning fat i dunno.. If you go moderate for longer as opposed to intense levels for the whole time it's a no brainer that you'd be putting less strain on the muscles and thus more likely to be burning fat then muscle.
but studies are subjective to the person releasing then to prove his or her point. Anyone remember the studies that stated eggs are bad colesterol, but they are also essential fats and contain no bad cholesterol at all, potatoes are bad for you but they are good aswell, coffee is evil yet drinking it promotes a temporary motabolism increase, eat no carbs yet your body needs it.
eat high protein diets despite the body not being designed to process it in those levels.
next month there'll be a study that proves exercise is actually killing you. Ignore the studies and listen to your own body, only you know what your body thrives in.0 -
This is interesting to me because I recently cut out the strength training and have focused more so on cardio. I've been doing this for about a month now and have seen some great results. More so than when I was doing a mixture of everything during a 1 hour workout. Hmmm..
you could be burning more muscle tho if you cut out any resistance. muscle is more dense then fat, any gain or loss in muscle is going to be more noticeable on the scales then the associated loss or gain of fat.0 -
In my experience, strength training can also help with endurance gains so again...I doubt those who focus mainly on strength training would just keel over from short cardio.
I don't doubt it at all. The gyms are filled with people lifting weights who flat out cannot complete a 5km run.
If someone can't bang out 5km, they are plainly and simply not fit. And "six minutes of sprinting" will not fix that.
bull.0 -
In my experience, strength training can also help with endurance gains so again...I doubt those who focus mainly on strength training would just keel over from short cardio.
I don't doubt it at all. The gyms are filled with people lifting weights who flat out cannot complete a 5km run.
If someone can't bang out 5km, they are plainly and simply not fit. And "six minutes of sprinting" will not fix that.
So that's your line for fitness? If you can't run 5K you aren't fit?
I think that's a pretty fair baseline. Even if you're slow as a bloke you should be able to knock out 5k in 25mins. If you can't run for 25mins that's pretty poor.
lolNO0 -
You don't want to do it, so don't do it.
Simple.0 -
Were the diet only and exercise group eating the same amount of calories? I figure being more active would increase your total TDEE so you could eat more calories. I mean sedentary people have a lower TDEE then more active people so they have to eat less to lose weight.0
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i do wish people would stop saying 'you can prove anything with research'. it simply isn't true and betrays a poor understanding of research.0
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I'm going to fundamentally disagree with the OP as well. Given a balanced diet, nothing dropped the fat for me as well as running and cycling at a moderate pace for long distance. As others have said, a simple case of a good calorie deficit.
But it's still 90% eating right and 10% exercise (Just my own personal experience)0 -
All movement is cardio to some degree...even weight training.0
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Got this interesting email from trainer Josh Marion today
Cardio fails to produce fatloss RESULTS. Are there health benefits? Sure. But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts. More on that in a minute...
But first, here's what research has to say about cardio:
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! Seems like a royal waste of time to me!
But perhaps this one study was a fluke? Nope!
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, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!
3.5 pounds of fatloss after an HOUR of exercise, nearly every day, for an ENTIRE year. Man, oh man, cardio really is the worst workout ever!
But as mentioned, there is a much better alternative, and that alternative lies in short, intense bouts of exercise.
In fact, a recent study published in the European Journal of Applied Physiology found that 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 fatloss than long, extended bouts of cardio.
Here's an example bodyweight, short-burst exercise routine that you can try 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.
That workout right there only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.
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.
Define 'exciting workout'...I DO find my runs 'exciting'...most important is doing something that keeps your interest that you hopefully won't quit...0 -
Here's an example bodyweight, short-burst exercise routine that you can try 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.
That workout right there only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.
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Intensive training is better. I love the video with Dr Charles explaining how to lose weight and get a flat belly fast.
Joris S.
weightloss-tips.eu0 -
I know in my forties I could eat a lot, nachos, pasta, etc and never gain, never really watched what I ate, but I ran 25-35 miles a week. When I stopped and cut back on the running, I gained....seemed simple to me, I burned more calories running.
I love cardio for the heart benefits and endorphins but I always lose much more slowly and plateau without exercise...muscle and cardio...but you have to know your body, as my doctor told me, everyone is different, you do what works for you.0 -
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.
That is the real secret.
The problem with exercise studies is that many fail to control calories adequately or at all amongst the participants.
I think it is very much the case however that many people will think "I've run 60 minutes on the treadmill so I can hoover up everything in sigh without worry" or cardio can serve to actually increase hunger making over eating and therefore offsetting the "calorie burn" a real possibility.
As such it depends on the set up of someone's programme and diet (doesn't it always.)0
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