Cardio make you fat???
Replies
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bump!! need to study this information!!0
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Can't we all just get along???!!!0
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Two types of people here. First are those training to excel at sport and second are those training to admire themselves in the mirror.
We don't speak the same language.
Best response ever!Common misconception. The body actually generally prefers getting rid of muscle to fat in the context of cardiovascular exercise (unless you are someone who won the genetic lotto, or are taking performance enhancing drugs, in which case what are you doing on this site?!). Think about it... a pound of muscle yields at most 600 calories of usable energy. A pound of fat yields 3500. The body say "OMG I have to run to survive, and I have to lose a pound of something"... guess which one it's going to pick?
Would you care to back this up with something other than your scrawny upper body cyclist anecdote? Everything I've ever read suggests that low intensity cardio burns primarily calories from fat and higher intensity burns carbohydrates from glycogen and fat.0 -
Middle aged soccer dad who's been carrying extra weight most of my adult life......
strong progress/10.0 -
Middle aged soccer dad who's been carrying extra weight most of my adult life......
strong progress/10.
That adds even less :huh: (I finally got to use the ignore button!)0 -
there maybe truth to this go to the gym only the BIGS are on the treadmills...hince the terms cows on conveyor belts.
When you write a post, some words have red, squiggly lines under them. You should ask somebody what that means. It won't help much with the grammatical errors, though.0 -
It isn't even remotely true. Running burns fat. Lifting weights burns fat. Eating at a caloric deficit encourages your body to use fat stores.
Exercise + Eating Healthy = PROFIT!0 -
I have not seen any research that suggests cardio will increase fat - that notion is utterly far-fetched.
There is, however, substantial science demonstrating that extended periods of constant cardio (e.g. runinng for an hour at a steady 6.5 mph), will definitely result in the reduction of muscle mass as well as fat. The arguments for this are rather concisely portrayed in Mark Lauren's 'You are Your Own Gym'. He would contend that resistance exercise combined with very high intensity cardio, such as Interval and Tabata training is by far the most effective method for sustainable weight loss.
All of that said, I have successfully lost weight with a combination of careful diet and extensive cardio (5/6 times a week, an hour at a time). However, I feel that I have lost some lean weight into the bargain!
My view is that, as with most things in life, balance is the key to sustained success. I am now weight training 3 times a week and doing a variety of cardio 3 times a week, and whilst the weight loss is a steady 2-3lbs a week, I feel that my body shape is changing (for the better) far more rapidly than it did through just diet and cardio.
I find that there is a tremendous amount of conflicting information regarding fitness and fat loss. At the end of the day, you've got to do what works, what you enjoy and what is sustainable.0 -
I read the article that one poster put up about cardio being bad for you. In the author's example, he said he knew women who ate a lot...and I mean a LOT and then went to the gym to "run it off" on the treadmill. That's where the flaw in the argument is...for me anyway.
Of course, if you eat 4000 calories a day and then go and try to burn it off on a treadmill, you're not going to lose weight!
It's about making a lifestyle change, both in diet and exercise. I think it's important for our heart muscle to get some cardio in each week. Most importantly, you need a heart monitor...a way to make sure you're staying at your goal heart rate. I have had various personal trainers over the years tell me that it's a waste to "over" cardio...that is, to go over your goal range in your heart rate. If you want to lose weight, eat healthy, do cardio with a heart monitor(or use the monitor on the machine, if you don't have a HRM), and work in some strength exercises as well. Now, if I would just follow my own advice 100% of the time, instead of about 85%. lol0 -
In the past 12 months I have run around 2500 miles. That is roughly 275,000 calories. I have also lost weight in this time. If the body preferred to burn muscle for this cardio at 600 calories per pound it would have burned through 458 pounds of muscle. I would have died long ago.
So, either I am a genetic frieak or the body does not prefer muscle tissue over fat as fuel.
And your bench press numbers have increased by how much over this time period? And your biceps have grown how many inches? Sorry, but it's an accepted fact that steady state cardio burns thru both muscular size and strength.
That said, both the OP and the excellent article by the second poster are a weeee bit on the alarmist side. Cardio will burn off your muscle, but it WILL NOT make you fat. It's just that if your version of "being fit" includes a greater than average amount of muscle (either "bulky" or "toned", your choice), then running alone doesn't really get the job done.
The Olympics start soon. Who looks more fit: The Marathoners or the Sprinters? That sort of comes down to personal opinion. But to me the distance runners just look like a bunch of guys and gals in serious need of a sandwich. With extra mayo.
Cyclists and marathon runners who are at an elite level don't have muscle mass BECAUSE THEY DON'T WANT MUSCLE MASS. In a race like the Tour de France, they throw away 6 oz empty water bottles at the beginning of a climb so they aren't carrying extra weight. 2 lbs of extra weight from any source can make a 30-40 sec difference on the final climb of a tour stage. Any muscle that is not absolutely necessary for forward motion is not wanted. The same with marathoners. It's sport-specific training for elite performance that has almost no relevance to the average exerciser.
Triathletes do as much aerobic training if not more than either marathoners or cyclists. For them, a few extra pounds of muscle is beneficial. They seem to be able to do hours and hours of cardiovascular training without losing any of the muscle they want.
I'm going to fix the typo in your post: "Cyclists and marathon runners who are at an elite level don't have muscle mass BECAUSE THEY DON'T CAN'T *SUSTAIN* MUSCLE MASS".
There, that's better. Glad to help out.
Sorry but that's not true. I have a friend who is an elite athlete and right now he's training for a full Iron Man in November. He's greatly reduced his weight training because he HAS to focus on the cardio conditioning that's needed in order to complete the event. When he's not training for something as bad-as*ed as this he lifts weights, cycles a LOT, runs a LOT and he's jacked.0 -
Middle aged soccer dad who's been carrying extra weight most of my adult life......
strong progress/10.
I love the smell of steroids in the morning....0 -
WOW!!!!!! You are an inspiration
Awesome job!! Congrats!!I have done no less than 6 days of cardio for the past 3 years, have been in a calorie deficit, lift weights 3 days a week, and take 1 rest day and have went from:
This fat guy:
To this 250 lb. guy:
pretty sure I have burnt up alot of fat, even gained alittle muscle, and am pretty sure I am not fat now... Have alot of loose skin LOL but not fat..... So OP now you won't get fat doing cardio..... Best of Luck0 -
I had to read this thread because its a bit (okay a lot) ridiculous... wtf0
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I run 50+miles a week (6 days / week) with and do strength training 3x / week. I don't think I'm too fat...0
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there maybe truth to this go to the gym only the BIGS are on the treadmills...hince the terms cows on conveyor belts.
I have to say that this comment really pisses me off.
Don't be such a jacka**0 -
Running has done a TON to change my body composition. In a good way. Of course, I'm nowhere near the "20 hours of cardio" that the one link referenced.
I do think I need to read a few studies the link referenced though, regarding T3 levels. Since I am already hypothyroid, I suppose it warrants further ACTUAL research, over random internet articles.0 -
OK, I just looked up the abstract for one of the studies and it actually doesn't mesh with the article linked. What the abstract says (and I don't have access to the full study to actually read the set up and statistics), is that reduction in T3 levels can be counteracted by eating more, ie eating back your exercise calories. We all know (or most of us anyway) that eating at too low of a level slows metabolism.
"Am J Physiol. 1993 May;264(5 Pt 2):R924-30.
Induction and prevention of low-T3 syndrome in exercising women.
Loucks AB, Callister R.
Source
Department of Biological Sciences, College of Osteopathic Medicine, Ohio University, Athens 45701.
Abstract
To investigate the influence of exercise on thyroid metabolism, 46 healthy young regularly menstruating sedentary women were randomly assigned to a 3 x 2 experimental design of aerobic exercise and energy availability treatments. Energy availability was defined as dietary energy intake minus energy expenditure during exercise. After 4 days of treatments, low energy availability (8 vs. 30 kcal.kg body wt-1.day-1) had reduced 3,5,3'-triiodothyronine (T3) by 15% and free T3 (fT3) by 18% and had increased thyroxine (T4) by 7% and reverse T3 (rT3) by 24% (all P < 0.01), whereas free T4 (fT4) was unchanged (P = 0.08). Exercise quantity (0 vs. 1,300 kcal/day) and intensity (40 vs. 70% of aerobic capacity) did not affect any thyroid hormone (all P > 0.10). That is, low-T3 syndrome was induced by the energy cost of exercise and was prevented in exercising women by increasing dietary energy intake. Selective observation of low-T3 syndrome in amenorrheic and not in regularly menstruating athletes suggests that exercise may compromise the availability of energy for reproductive function in humans. If so, athletic amenorrhea might be prevented or reversed through dietary reform without reducing exercise quantity or intensity"
And just for emphasis:
" low-T3 syndrome was induced by the energy cost of exercise and was prevented in exercising women by increasing dietary energy intake."0 -
Oh, this one is interesting and AGAIN doesn't seem to mesh with the article author. This one seems to say that while thyroid function was impaired (at HUGE training capacity, far beyond what most of us here would do), the lean body mass INCREASED. So they built muscle when they increased their cardio workouts.
Thyroidal changes associated with endurance training in women.
Boyden TW, Pamenter RW, Rotkis TC, Stanforth P, Wilmore JH.
Abstract
The associations between endurance training, body composition, and the pituitary-thyroid axis were studied in 17 healthy, young women. Body composition and plasma concentrations of T4, T3, rT3, resin T3 uptake, TSH, and TRH-stimulated TSH were examined at baseline and after each subject's weekly distance had increased 48 km (delta 48) and 80 km (delta 80) above baseline. Total body weight did not change at delta 48 or delta 80. Mean (+/- SE) lean weight in kg increased from 42.9 +/- 1.2 at baseline to 44.8 +/- 1.2 at delta 80 (P = 0.002). We have reported previously that at delta 48 the subjects had evidence of mild thyroidal impairment, which consisted of decreased T3 and rT3, and an exaggerated TSH response to TRH. With more prolonged training (delta 48 to delta 80) there were significant increases in T4, rT3, and unstimulated TSH, while the ratios of T4/rT3 and T3/rT3 and the TSH response to TRH decreased significantly. Some of the thyroidal changes that occurred between delta 48 and delta 80 are similar to those seen in other stressful non-thyroidal conditions.
PMID: 6748921 [PubMed - indexed for MEDLINE]
Publication Types, MeSH Terms, Substances
For emphasis: "Mean (+/- SE) lean weight in kg increased from 42.9 +/- 1.2 at baseline to 44.8 +/- 1.2 at delta 80 (P = 0.002)"0 -
Bump!0
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I have done no less than 6 days of cardio for the past 3 years, have been in a calorie deficit, lift weights 3 days a week, and take 1 rest day and have went from:
This fat guy:
To this 250 lb. guy:
pretty sure I have burnt up alot of fat, even gained alittle muscle, and am pretty sure I am not fat now... Have alot of loose skin LOL but not fat..... So OP now you won't get fat doing cardio..... Best of Luck
Holy Moly!!! Great job!!!
As for cardio making you fat...I would like to disagree. However, I do believe you should do weight training but I don't think you have to avoid cardio!0 -
there maybe truth to this go to the gym only the BIGS are on the treadmills...hince the terms cows on conveyor belts.
So, are you always a complete and total wanker/jerk, or just on the internet? Because if you were trying to make yourself look like a *kitten*, well: MISSION ACCOMPLISHED.0 -
I'm a hair away from my goal weight and have done about 140,000 calories worth of cardio in 5 months. My body fat percentage is also now down in the mid teens. I doubt there is anyone on the planet that would characterize me now as fat.
The most important muscle to me is my heart, the very muscle whose deterioration is slowly killing my mother. The weights-only crowd seems to use physical appearance as the only yardstick for success. Well, I'd rather be lean and fit and be able to run, cycle etc. then look buff but have a weak heart.
By the way, all forms of cardio are also forms of resistance training. For example, you move your body weight forward with each stride when you run. Mix in some rowing and you've worked every major muscle group without doing a lick of weights. For me the key has been cross-training. I run, I cycle, I row and also utilize stair treadmills and elliptical machines. If you mix it up, there is no need to lose muscle mass of have your upper body wither away. And yes, I can do plenty of full pushups.0 -
I'm shocked this thread is still alive. I mean, the initial questioned as been answered. None of us believes cardio makes you fat. And we've all stated that the article posted in the first response seems like a bunch of hooey. But this thread has been hijacked by the "does cardio inhibit muscle" question.
Rachel Cosgrove is the author of The Female Body, a big time contributer to Womens Heatlh magazine, the inventor of the Spartacus workout that people started doing a couple years ago, gym owner, licensed trainer, and physique competitor. Here's what she wrote about how her body reacted to the intense cardio she performed to train for a triathlon:
http://members.rachelcosgrove.com/public/The_Final_Nail_in_the_Cardio_Coffin.cfm
Alwyn Cosgrove married to Rachel and co-own and runs the gym the own, has a degree in sports performance, is also a licensed PT and strength coach, and is the author of the New Rules for Lifting books. Here's one of his many posts on cardio.
http://alwyncosgrove.com/2010/05/the-new-science-of-fat-loss/
They, along with me and any strength or bodybuilding coach you can find will all agree that cardio works to the detriment of muscular gains. That's the only topic I was addressing in my original post before I started getting called all sorts of meathead. A poster said that lots of cardio doesn't inhibit strength or growth, and that's just wrong information. I replied in a snarky way that I guess didn't get across my meaning, so the blowback on me is my own fault.
To everyone saying "to each their own goals", OF COURSE! No one is disagreeing on that. Certainly not I! Heck, I'm doing a ton of cardio myself for the month of July to get ready for an upcoming Tough Mudder event. Do all the cardio you want. Do all the lifting you want. For the goals of most people, especially on a non-meathead site like MFP, doing cardio will not stop them from making the modest strength/size/toning(!) goals that they desire. Just don't say that cardio does not affect strength training, because in 20 years of lifting/running/biking/hiking, that has not been true of me, anyone I know, or any coach actually working in the field.0 -
Who brought it up? Something compelled you to continue posting on this thread after the question "as been answered".I'm shocked this thread is still alive. I mean, the initial questioned as been answered. None of us believes cardio makes you fat. And we've all stated that the article posted in the first response seems like a bunch of hooey. But this thread has been hijacked by the "does cardio inhibit muscle" question.0 -
cardio is for the weak
Awesome! Why don't you come running with me and we can celebrate our weakness together?0 -
Have you ever seen an addicted runner with a FAT midsection? Pfffft.. Soooo not true!
I don't know about being an addicted runner but when I trained to do Ironman, I never really lost that pudge around the middle.0 -
In the past 12 months I have run around 2500 miles. That is roughly 275,000 calories. I have also lost weight in this time. If the body preferred to burn muscle for this cardio at 600 calories per pound it would have burned through 458 pounds of muscle. I would have died long ago.
So, either I am a genetic frieak or the body does not prefer muscle tissue over fat as fuel.
The math is hard to argue.
I do not know any fat runners.
And
From what I know most serious runners are super thin and scrawny for a reason... AS I understand it they train that way, to keep the weight down and be able to run faster and farther, or am I wrong here?0 -
will we be partaking in deep fried treats? or shall we save them for when we play with your plastic dolls in your mums basement?
Sounds like fun! Will you be bringing your puppet that juices?
Seriously, though, my HRM just reported almost 1000 calories burned in less than an hour. That number is probably a little high, but even if it was just 800, there's no way I could get a burn like that lifting weights, even if I took no breaks and jogged from station to station.0 -
dont be mad be lean...learn macro's eat under maintenance and quit being a sadkunt. cardio is for the weak that dont eat healthy learn nutrition and weight drips off like the tears on your cheeks when you see your reflection
Excuse me, but I certainly hope you aren't calling anyone a "sadkunt," whatever that even is...sounds an awful lot like the word "c*nt", doesn't it? That's real cute. Congrats to you.
Most of what you're saying doesn't even make any grammatical sense and we can't tell who you're even referring to because you don't quote anyone, which makes it look like you're incoherently babbling to yourself like a sad moron would when he wants attention.0 -
no way you are serious. cardio is a one time calorie burn, your body then breaks down your muscle for energy. where as lifting you build muscle which then even when sitting on your floor playing with dolls your burning calories for you body to maintain the muscle not to mention the cals used in recovery phase is over all greater and more long term the 30 mins you run. and during the work out phase depending on weight and exertion can range between 200-500 for 30 mins (+/-) look at all athletes your telling me they only run? research before you open your mouth.
I don't need to do any research. My opinions are fueled by indignation and deep-fried treats.
Also, I never said that "all athletes" only run. In fact, I don't only run. I don't even disagree with the idea that there can be some muscle loss with a cardio-only plan. I do, however, know from personal experience that the fat comes off faster.
Oh, and you seem awfully fixated on my G.I. Joes. Do you really think you're badder than Cobra Commander? Anyone that calls overweight people "BIGS," says that "cardio is for the weak," and has only an elementary grasp on communication should think twice before doling out advice on when to "open your mouth."0
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