Cardio makes you fat: "Women: Running into Trouble"
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half_moon
Posts: 807 Member
I can't remember if this has already been discussed-- if it has, I'll take a link to the thread.
What do you think about this snarky article that says cardio makes your body store fat and will make you GAIN weight? I'd like opinions on this. At least a few of you seem to be knowledgeable on this topic. What do you think?
When I look at the fat guy in the gym wasting his time on forearm curls to lose weight, I don’t feel sympathy. The big tough guy getting stapled to the bench by 365 pounds, when just a second ago he couldn’t even handle 315 pounds — nope, no sympathy there either. The girl who spends thirty minutes bouncing between the yes-no machines (abductor and adductor machines), who is going to have trouble walking the next day — I can’t muster even an iota of pathos. Nobody told them to do these things. But then I watch my friend, Jessica, running on the treadmill, day after day, year after year, running like a madwoman and going nowhere. Her body seems to get softer with every mile and the softer she gets the more she runs. I do feel pity for her because everybody, everywhere has convinced her that running is the way to stay slim and toned.
There’s a Jessica in every gym and spotting one is easy. The woman that runs for an hour or more every day on the treadmill, who every month or so sets a new distance or time goal. Maybe the goal encompasses the treadmill workouts; maybe it will be her fifth fund-raising marathon; or maybe she’s competing with runners in Finland via Nike®. The goal doesn’t matter, because years of seeing her on the treadmill exposes the results: she’s still — I’m not going to sugar coat this — fat. Or worse, she’s fatter.
I tried to rescue my Jessica from the clutches of the cardio contingent, but to no avail until a month ago when she called to tell me that a blood test had confirmed her doctor’s suspicion: she had hypothyroidism — her body no longer made enough thyroid hormone. Her metabolism slowed to a snail’s pace and the fat was accumulating. Now she had a culprit to blame, it wasn’t the cardio causing her problems, it was her body rebelling. When Jessica asked my advice, I told her to do two things: schedule a second test for two weeks later and until then, stop all the goddamn running.
Don’t assume I’m picking on women or making fun. There are men out there who do the same, thinking cardio wipes away the gut resulting from regular weekend beer binges, but they are, in comparison, rare. I am targeting women for three very good reasons:
They are often intensely recruited for fund-raisers like Team-In-Training, lured by the promise of slim, trim health resulting from the month of cardio training leading to a marathon in addition to helping the charity in question
Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women (that’s a part-time job)
Steady-state endurance activities like this devastate a woman’s metabolism. It will devastate a man’s too, but in different ways.
There’s not much I hate in the fitness world — well, that’s not true, I hate most things about its present state, but at the top of the list is over-prescribed cardio. I’m not talking about walking or even appropriate HIIT cardio, but the running, cycling, stair climbing or elliptical variety done for hours at or above 65 percent of max heart rate, actually anaerobic threshold is a better measure, but not practical for day-to-day use.
Trashing steady-state cardio is nothing new and the better of the physique gurus figured this out a long time ago, but even then, they only apply the no-steady-state-cardio rule to contest preparation. The non-cardio coaches fail to state the most detrimental effect, one that applies specifically to women and is a primary reason many first-time or second-time figure and bikini competitors explode in weight when returning to their normal diet. It’s the same reason the Jessicas of the world run for hours per week with negative results. Studies demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone, T3.1-11
T3 is the body’s preeminent regulator of metabolism by throttling the efficiency of cells.12-19 T3 acts in various ways to increase heat production.20-21 As I pointed out, in Logic Does Not Apply: A Calorie Is A Calorie, this is one reason using static equations to perform calorie-in, calorie-out weight loss calculations doesn’t work—well, that’s why it’s stupid, actually. When T3 levels are normal, the body burns enough energy to stay warm and muscles function at moderate efficiency. Too much thyroid hormone (hyperthyroidism) and the body becomes inefficient making weight gain almost impossible. Too little T3 (hypothyroidism) and the body accumulates body fat with ease, almost regardless of physical activity level.
Women unknowingly put themselves into the hypothyroid condition because they perform so much steady-state cardio. In the quest to lose body fat, T3 levels can grant success or a miserable failure because of how it influences other fat-regulating hormones.22-31 In addition, women get all the other negative effects, which I’ll get to. Don’t be surprised or aghast. It’s a simple, sensible adaption of the body, especially a body equipped to bear the full brunt of reproducing.
Think about it this way: the body is a responsive, adaptive machine evolved for survival. If running on a regular basis, the body senses excessive energy expenditure and adjusts to compensate. Remember, no matter what dreamy nonsense we invent about how we hope the body works, its endgame is always survival. Start wasting energy running and the body reacts by slowing the metabolism to conserve energy. Decreasing energy output is biologically savvy for the body: survive longer while doing this stressful, useless activity — as the body views it. Decreasing T3 production, increases efficiency and adjusts metabolism to preserves energy quickly.
Nothing exemplifies this increasing efficiency better than how the body starts burning fuel. Training at a consistently plus-65 percent heart rate adapts the body to save as much body fat as possible. That’s right, after regular training, fat cells stop releasing fat during moderate-intensity activities like they once did.32-33 Energy from body fat stores decreases by a whopping 30 percent. 34-35 To this end, the body even sets into motion a series of reactions that make it difficult for muscle to burn fat at all.36-41 Instead of burning body fat, the body is taking extraordinary measures to hold on to it. Still believe cardio is the fast track to fat loss?
But wait. By acting now, you too can lose muscle mass. That’s right. No more muscle because too much steady-state cardio triggers the loss of muscle.42-45 This seems to be a two-fold mechanism, with heightened and sustained cortisol levels triggering muscle loss,46-56 which upregulates myostatin, a potent destroyer of muscle tissue.57 Oh yeah — say good bye to bone density too — it declines with the muscle mass and strength.58-64 And long-term health? Out the window as well. The percentage of muscle mass is an independent indicator of health.65 Lose muscle, lose bone, lose health—all in this nifty little package.
When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors post-figure contest. After a month—or three—of cardio surpassing the 20 hours-per-week mark, fat-burning is at an astonishing low, and fat cells await an onslaught of calories to store.66-72 The worst thing imaginable in this state would be to eat whatever you wanted as much as you wanted. The combination of elevated insulin and cortisol would not only make you fat, but creates new fat cells so that you can become fatter than ever.73-80
I won’t name names, but I have seen amazing displays of gluttony from the smallest, trimmest women. Entire pizzas disappear leaving only the flotsam of toppings that fell during the feeding frenzy; appetizer, meal, cocktails, dessert—a paltry 4000 calories at The Cheesecake Factory vanish as the wait staff delivers each. A clean plate for each return to the buffet — hell with that, the only thing they’re taking to the food bar is a spoon and they’re not coming back. There are no leftovers; there are no crumbs. Some women catch it in time and stop the devastation, but others quickly swell and realize that the supposed off-season look has become their every-season look. And guess what they do to fix it: cardio for an hour every morning and another in the evening to hasten things…
The “cardio craze” — and it is a form of insanity — is on my hit list and I’m determined to kill it. I don’t know what else I can say. There are better ways to lose fat, be sexy and skinny for life, better ways to prepare for the stage. Women, you need to get off the damn treadmill; I don’t care what you’re preparing for. Stop thinking a bikini-body is at the end of the next marathon or on the other side of that stage. It’s not if you use steady-state cardio to get there — quite the opposite. The show may be over, the finish line might be crossed, but the damage to your metabolism is just starting.
Don’t want to stop running, fine. At the very least stop complaining about how the fat won’t come off the hips and thighs or the *kitten*. You’re keeping it there.
What about Jessica, my friend who’s dilemma spawned this article? Luckily she took my suggestion and cut the cardio. Two weeks later, her T3 count was normal. Who would have guessed?
Link: http://articles.elitefts.com/training-articles/women-running-into-trouble/
What do you think about this snarky article that says cardio makes your body store fat and will make you GAIN weight? I'd like opinions on this. At least a few of you seem to be knowledgeable on this topic. What do you think?
When I look at the fat guy in the gym wasting his time on forearm curls to lose weight, I don’t feel sympathy. The big tough guy getting stapled to the bench by 365 pounds, when just a second ago he couldn’t even handle 315 pounds — nope, no sympathy there either. The girl who spends thirty minutes bouncing between the yes-no machines (abductor and adductor machines), who is going to have trouble walking the next day — I can’t muster even an iota of pathos. Nobody told them to do these things. But then I watch my friend, Jessica, running on the treadmill, day after day, year after year, running like a madwoman and going nowhere. Her body seems to get softer with every mile and the softer she gets the more she runs. I do feel pity for her because everybody, everywhere has convinced her that running is the way to stay slim and toned.
There’s a Jessica in every gym and spotting one is easy. The woman that runs for an hour or more every day on the treadmill, who every month or so sets a new distance or time goal. Maybe the goal encompasses the treadmill workouts; maybe it will be her fifth fund-raising marathon; or maybe she’s competing with runners in Finland via Nike®. The goal doesn’t matter, because years of seeing her on the treadmill exposes the results: she’s still — I’m not going to sugar coat this — fat. Or worse, she’s fatter.
I tried to rescue my Jessica from the clutches of the cardio contingent, but to no avail until a month ago when she called to tell me that a blood test had confirmed her doctor’s suspicion: she had hypothyroidism — her body no longer made enough thyroid hormone. Her metabolism slowed to a snail’s pace and the fat was accumulating. Now she had a culprit to blame, it wasn’t the cardio causing her problems, it was her body rebelling. When Jessica asked my advice, I told her to do two things: schedule a second test for two weeks later and until then, stop all the goddamn running.
Don’t assume I’m picking on women or making fun. There are men out there who do the same, thinking cardio wipes away the gut resulting from regular weekend beer binges, but they are, in comparison, rare. I am targeting women for three very good reasons:
They are often intensely recruited for fund-raisers like Team-In-Training, lured by the promise of slim, trim health resulting from the month of cardio training leading to a marathon in addition to helping the charity in question
Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women (that’s a part-time job)
Steady-state endurance activities like this devastate a woman’s metabolism. It will devastate a man’s too, but in different ways.
There’s not much I hate in the fitness world — well, that’s not true, I hate most things about its present state, but at the top of the list is over-prescribed cardio. I’m not talking about walking or even appropriate HIIT cardio, but the running, cycling, stair climbing or elliptical variety done for hours at or above 65 percent of max heart rate, actually anaerobic threshold is a better measure, but not practical for day-to-day use.
Trashing steady-state cardio is nothing new and the better of the physique gurus figured this out a long time ago, but even then, they only apply the no-steady-state-cardio rule to contest preparation. The non-cardio coaches fail to state the most detrimental effect, one that applies specifically to women and is a primary reason many first-time or second-time figure and bikini competitors explode in weight when returning to their normal diet. It’s the same reason the Jessicas of the world run for hours per week with negative results. Studies demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone, T3.1-11
T3 is the body’s preeminent regulator of metabolism by throttling the efficiency of cells.12-19 T3 acts in various ways to increase heat production.20-21 As I pointed out, in Logic Does Not Apply: A Calorie Is A Calorie, this is one reason using static equations to perform calorie-in, calorie-out weight loss calculations doesn’t work—well, that’s why it’s stupid, actually. When T3 levels are normal, the body burns enough energy to stay warm and muscles function at moderate efficiency. Too much thyroid hormone (hyperthyroidism) and the body becomes inefficient making weight gain almost impossible. Too little T3 (hypothyroidism) and the body accumulates body fat with ease, almost regardless of physical activity level.
Women unknowingly put themselves into the hypothyroid condition because they perform so much steady-state cardio. In the quest to lose body fat, T3 levels can grant success or a miserable failure because of how it influences other fat-regulating hormones.22-31 In addition, women get all the other negative effects, which I’ll get to. Don’t be surprised or aghast. It’s a simple, sensible adaption of the body, especially a body equipped to bear the full brunt of reproducing.
Think about it this way: the body is a responsive, adaptive machine evolved for survival. If running on a regular basis, the body senses excessive energy expenditure and adjusts to compensate. Remember, no matter what dreamy nonsense we invent about how we hope the body works, its endgame is always survival. Start wasting energy running and the body reacts by slowing the metabolism to conserve energy. Decreasing energy output is biologically savvy for the body: survive longer while doing this stressful, useless activity — as the body views it. Decreasing T3 production, increases efficiency and adjusts metabolism to preserves energy quickly.
Nothing exemplifies this increasing efficiency better than how the body starts burning fuel. Training at a consistently plus-65 percent heart rate adapts the body to save as much body fat as possible. That’s right, after regular training, fat cells stop releasing fat during moderate-intensity activities like they once did.32-33 Energy from body fat stores decreases by a whopping 30 percent. 34-35 To this end, the body even sets into motion a series of reactions that make it difficult for muscle to burn fat at all.36-41 Instead of burning body fat, the body is taking extraordinary measures to hold on to it. Still believe cardio is the fast track to fat loss?
But wait. By acting now, you too can lose muscle mass. That’s right. No more muscle because too much steady-state cardio triggers the loss of muscle.42-45 This seems to be a two-fold mechanism, with heightened and sustained cortisol levels triggering muscle loss,46-56 which upregulates myostatin, a potent destroyer of muscle tissue.57 Oh yeah — say good bye to bone density too — it declines with the muscle mass and strength.58-64 And long-term health? Out the window as well. The percentage of muscle mass is an independent indicator of health.65 Lose muscle, lose bone, lose health—all in this nifty little package.
When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors post-figure contest. After a month—or three—of cardio surpassing the 20 hours-per-week mark, fat-burning is at an astonishing low, and fat cells await an onslaught of calories to store.66-72 The worst thing imaginable in this state would be to eat whatever you wanted as much as you wanted. The combination of elevated insulin and cortisol would not only make you fat, but creates new fat cells so that you can become fatter than ever.73-80
I won’t name names, but I have seen amazing displays of gluttony from the smallest, trimmest women. Entire pizzas disappear leaving only the flotsam of toppings that fell during the feeding frenzy; appetizer, meal, cocktails, dessert—a paltry 4000 calories at The Cheesecake Factory vanish as the wait staff delivers each. A clean plate for each return to the buffet — hell with that, the only thing they’re taking to the food bar is a spoon and they’re not coming back. There are no leftovers; there are no crumbs. Some women catch it in time and stop the devastation, but others quickly swell and realize that the supposed off-season look has become their every-season look. And guess what they do to fix it: cardio for an hour every morning and another in the evening to hasten things…
The “cardio craze” — and it is a form of insanity — is on my hit list and I’m determined to kill it. I don’t know what else I can say. There are better ways to lose fat, be sexy and skinny for life, better ways to prepare for the stage. Women, you need to get off the damn treadmill; I don’t care what you’re preparing for. Stop thinking a bikini-body is at the end of the next marathon or on the other side of that stage. It’s not if you use steady-state cardio to get there — quite the opposite. The show may be over, the finish line might be crossed, but the damage to your metabolism is just starting.
Don’t want to stop running, fine. At the very least stop complaining about how the fat won’t come off the hips and thighs or the *kitten*. You’re keeping it there.
What about Jessica, my friend who’s dilemma spawned this article? Luckily she took my suggestion and cut the cardio. Two weeks later, her T3 count was normal. Who would have guessed?
Link: http://articles.elitefts.com/training-articles/women-running-into-trouble/
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Replies
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Cliffs
-> Lift weights.0 -
discussed ad nauseum......
from a couple of days ago
http://www.myfitnesspal.com/topics/show/644543-cardio-make-you-fat?hl=cardio+makes+you+fat
and the author of the original piece has been pretty much discredited for a less than accurate interpretation of the data0 -
wow, that is an incredible read. As a person who loves running, but hasn't got time to do it often "enough" as I thought I should, I wonder if maybe this is why I am actually seeing good results in my body.
I'm going to have to come back and re-read when I have more time to digest it, but thank you so much for sharing. It is definately food for thought!0 -
BS0
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Didn't read the whole thing, but I hate articles that attempt to tell people that cardio is somehow bad. Even if you're not losing weight from it (though if your diet is right, there is no reason you shouldn't be), your heart and lungs will thank you for it.0
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I think it's all about moderation... 20 hours of one activity is the problem. If you do a balanced approach (BALANCE people), then you should be fine - some weights, some cardio...
Just because cardio is good, doesn't mean you need to do 20 hours a week and ONLY do that. Just because weights are good, doesn't mean you need to lift for 3 hours a day every day and never do cardio.
but that's my figuring.
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Have you ever seen a fat marathon runner? (Man or woman that has been doing this for years) I call BS.0
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Hmm.
I've never been overweight. I've often been a little soft, though I've been consistently active with cardio, weights, cycling, walking...
In february after buying some Minimalist running shoes to walk to work in I got the urge to jog. I jogged for the first time in 20 years.
Now, 4 months later I'm running 3-5 miles 4ish times a week.
I'm MUCH less soft. I'm smaller. I'm tighter. My resting heart rate has gone from 85 to 61.
And I've lost around 5 LBS.
I think I'll keep running, thanks.0 -
Well I know from my own personal experience I have lost over 80lbs from my largest doing cardio work.... I just don't do the same stuff every single day, I do different things different days. I know that your body adjusts to stuff, so I do different things, and I know for me personally, it has helped me dramatically. I was the fat girl that could only walk and try to jog for maybe a minute, and now I can actually just stay jogging the whole time I'm on it, and I'm still 243 pounds! So even if it didn't continue to help me lose weight like it has been doing, my stamina is definitely up, and I can now keep up with my daughter and I'm not exhausted doing everyday things. So in my opinion, doing the cardio is benefitting me. I didn't get in this to only lose weight, I also did it to be more active in my daughter's life, it's working for me.0
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Whatever. I'm still doing Couch to 5K because it makes me feel good.0
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I think I fall into this category. I love working out, but have trouble really getting into a routine. Usually when I do, I find myself putting on more weight or getting stagnent with my weight. I do somewhat have thyroid issues, though not consistently enough for treatment. Usually, drraw a blood level and it's off but when rechecking it, it's within range. This issue has been going on for four years, and I manage to continue putting on the weight. My doc even seemed surprised when I was trying to rush my appointment to go work out. So, there may actually be something to this.0
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First off, I'm a physiologist. The author has his/her facts straight, but the logic is wrong. It's true that your body will adapt to your exercise regimen so that over time you will burn fewer calories in order to do the same amount of work. Likewise, as you lose weight, you will burn fewer calories when you do the same exercise as when you were heavier. Your body is really, really good at helping you perform in times of calorie shortage. Most people become markedly more efficient after only 7 or so workouts.
If you keep your eating habits the same, this means you will plateau. You might even gain weight if you become very efficient at your workout, but still eat the same number of calories.
But it's not the cardio itself that is the problem. Cardio is SO good for you. Plus, who wants to hang out with someone who has to huff and puff their way through everything?
The lack of variety in exercise routines is the problem. Every few weeks, switch things up a bit. That's all.0 -
My personal opinion, well let's just say after reading this thread about the subject of running, I will be taking my very fit self and hitting the treadmill after work. Afterwards I will be doing at least 500 crunches too and some very light lifting.
There was a period in my life when I had time to play basketball almost everyday and I had so many people asking what I was doing to stay in such good shape. My answer was always the same, basketball and crunches. Basketball is cardio and nothing but that. I am a person that has incorporated cardio in her life for as long as I can remember and have never struggled with a weight issues. NEVER!!!
Wether it be running, walking, biking, or lifting it's all good and every person should to do what best for their body and whatever works for them.0 -
I lost 50 lbs and stalled. I joined myfitness pal and lost maybe 5lbs. Started running dropped 25lbs and had a very noticeable & positive difference in my stomach. I got to a point where carido was all I did and stalled again. Added in a mix of strength and. running and I am losing again. I know other factors played in to all of this but carido never made me fat, I lost or maintained. I think you need a good balance of cardiograph and strenght just like you need a good balance in your diet0
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Author is assuming that the running/cycling is intense and for a long time. If cardio is kept at a non competitive pace, and changed up now and then (fast for a bit, then walk, add some incline...) then cardio is quite excellent. If we do ANYTHING the same time, same pace, it is going to cause problems.
Jogging and casual bike rides have worked wonders for me.0 -
so you didn't read the whole thing, then make comments about what you THINK the article is about, when it's not...Didn't read the whole thing, but I hate articles that attempt to tell people that cardio is somehow bad. Even if you're not losing weight from it (though if your diet is right, there is no reason you shouldn't be), your heart and lungs will thank you for it.0 -
so you've constantly been active throughout your life, but haven't been active in the last 20 years. gotcha.Hmm.
I've never been overweight. I've often been a little soft, though I've been consistently active with cardio, weights, cycling, walking...
In february after buying some Minimalist running shoes to walk to work in I got the urge to jog. I jogged for the first time in 20 years.
Now, 4 months later I'm running 3-5 miles 4ish times a week.
I'm MUCH less soft. I'm smaller. I'm tighter. My resting heart rate has gone from 85 to 61.
And I've lost around 5 LBS.
I think I'll keep running, thanks.0 -
No. I've been active (perhaps why I've never been overweight). Now I'm running. I stated that I'd been doing cardio and weights and cycling and and and...I assumed it was obvious I upped the intensity when I began running. If it wasn't here: I upped the intensity when I began running. And I see the benefits.
so you've constantly been active throughout your life, but haven't been active in the last 20 years. gotcha.Hmm.
I've never been overweight. I've often been a little soft, though I've been consistently active with cardio, weights, cycling, walking...
In february after buying some Minimalist running shoes to walk to work in I got the urge to jog. I jogged for the first time in 20 years.
Now, 4 months later I'm running 3-5 miles 4ish times a week.
I'm MUCH less soft. I'm smaller. I'm tighter. My resting heart rate has gone from 85 to 61.
And I've lost around 5 LBS.
I think I'll keep running, thanks.0 -
The article is about losing weight, not about athletes competing. Call BS all you want, cardio has yet to be shown to do anything more than diet alone. For much the same reasons he listed.Have you ever seen a fat marathon runner? (Man or woman that has been doing this for years) I call BS.0 -
I ain't never seen a fat caveman. Trust me, I've looked - I've been told they are extremely rare and delicious. They spend all their time, running and hiding from me and my dino-brethren. If you can please explain in greater detail how running from a T-rex could make you fat, please let me know, because I can use this knowledge to manipulate myself much tastier dinners... :devil:0
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