Cardio for Weight Loss
/How much do you have to run to lose weight? How much cardio should I do a day to lose fat? Will I lose weight faster if I run further distances (i.e. should I train for a marathon?)?
If you’re anything like me, just reading these questions make me want to hide in a deep dark hole. Run every day? Long distances? A MARATHON? Hard pass.
Running is not my thing. I’m not saying that I don’t do it, or that I won’t do it, especially if it’s for a good cause, it’s just my thing. If it’s your thing, good for you. That’s great, and I’m happy for you. However, if you hate long seemingly endless bouts of cardio I’ve got something to tell you… you don’t have to do it ever again. Like ever, ever. Seriously.
Nope, not even if you’re trying to lose weight. Not even if you’re trying to get “swole” (especially if you’re trying to get swole, bro!). If you don’t like it, you can stop doing it… yesterday.
I’m going to try and keep this super simple. (If you’re not with me yet, you’re not sure if you can trust me, or you just plain don’t believe me and want to geek out on the actual science there are a plethora of articles available on this topic, just ask Uncle Google, he knows everything. Or if you see me at the gym, feel free to ask, but be careful and understand that you are the one choosing to get me on that soapbox. You’ve been warned).
Before I go any further I am not giving you a free pass and telling you that you never have to do cardio again. I’m also not telling you that extended periods of cardio are always bad for you. What I AM telling you is that you do not have to do long runs (or the equivalent) every day to lose body fat and inches. If you like running (btw, I think you’re crazy, but you do you) go forth and run. However, when I’m talking about extended cardio, I’m talking about more than just running.
Extended cardio can cover a variety of workouts that fall into the category of Low Intensity Steady State cardio (LISS) and can be just about anything from running to a cardio mix class; spinning to Zumba (depending on how you do these things, of course). Feel free to keep LISS cardio in your workout rotation if you enjoy it, if it is a stress reliever, you enjoy the competition aspect, or if you just feel awesome during and/or when you are finished. If you don’t feel any of these benefits, however, maybe it’s time to find another way to increase and maintain your cardiovascular endurance.
WHAT?!?!? No more long cardio sessions? But how will I lose weight?
To keep it simple your body is super smart. When you do LISS cardio on a regular basis your body adjusts. It learns to use less fuel (energy/calories/etc.) to do that workout. Your body is becoming more efficient and it thinks it’s protecting you by burning less fuel. Unfortunately, when you’re trying to lose weight, that’s often the exact opposite of what you want to happen.
So what do you do to burn more fuel instead of countless hours of cardio?
Strength Training (you knew that was coming, right?)
Interval Training
Walking
Rest (yup! This is important too)
But most importantly:
Mix things up!
Strength Training
Heavy strength training and bodyweight strength training each have their own benefits. However, regardless of your resistance training method of choice (I love them both!) the stronger you get, the more energy it requires for each repetition (i.e. each squat, press, lunge, etc.). In addition to your body needing more fuel to get through your workouts, as you strength train you develop lean muscle mass. That lean muscle mass uses more fuel on a day to day basis than fat mass. So you’ll be burning more. Period.
Interval Training
There are lots of ways to do interval training: HIIT (High Intensity Interval Training), Tabata, Sprints, etc. I talked a little about intervals last week, and here I go again! There are pros and cons to every kind of interval training and I use various types and times of intervals with my clients. I personally love trying to get as close to a Tabata as possible, but to do an actual Tabata is difficult. For a true Tabata you have to be at maximum effort for 20 seconds (we’re talking as close to 100 % as possible) and then recover for 10 seconds and do it again... eight times. However, if you’re first getting started I recommend doing 30 seconds of work and 2 minutes of recovery. You can gradually adjust your recovery to shorter intervals as you find yourself recovering more quickly. (Need some inspiration? Download my FREE Tabata Inspiration Cheat Sheet)
Walking
“Really, Erin? Walking?”
Yup, that’s what I said.
Now, if you would have told me even five years ago that I would be recommending walking for body fat loss and to improve your fitness results, I would have thought you were crazy. But as I mentioned in my original article about the 13 Reasons you aren’t Seeing Results I’m way smarter now! And one thing I’ve learned is the importance of walking.
You see, it’s actually possible to work out and “free up” your body fat to be burned, only for your body to reabsorb the fat. I know, it’s not fair, but it happens. Walking helps.
Walking also one of the only forms of exercise that controls both cortisol and insulin levels at the same time. Whoa! Mind blown. We’re going to talk about self-care and stress levels and how stress can actually cause you to hold onto body fat (or even gain weight!) in future articles (reasons 9 & 10), but for now just know that walking can help balance everything out.
In fact, after you do those intervals from above (especially if you are doing High Intensity Intervals or “Tabata” style) leave some time to go for a walk after. You’ll actually get even MORE bang from your workout time when you incorporate walking into your routine.
Rest
Remember you don’t actually get results while you are doing the workouts. The results happen when your body repairs itself… meaning, while you are resting. While you are sleeping most of this repair work happens, so it’s important to make sure you get enough good, quality, sleep. However, rest days are also important to make sure you achieve optimal recovery before you start breaking your body down (strength training) and pushing yourself to your limits (interval training) again.
Mix Things Up
Most importantly, when it comes to getting results you’ve got to mix it up. You’ve probably heard the quote about how the definition of insanity is doing the same thing over and over again and expecting different results, right? Well, when it comes to cardio- it’s kind of the same thing. If you’re getting results, keep doing what you’re doing! But if you’re not getting results, it’s time to mix things up.
Add in those intervals. Switch out your cardio for strength training two times a week. And go for that long run every once in a while if you truly enjoy it! By mixing things up you can give your body the push it needs to getting results again. (And if not, be sure to read the other 12 articles for more suggestions!)
What it comes down to is that if you want, feel free to do steady state cardio. I’m not telling you not to by any means. I just want to let those of you are aren’t so into it know that there’s hope, you can get still get results. And for those of you who have been doing LISS for a while and not getting results, maybe it’s time to try something new. That’s right cardio queen, maybe it’s time to give up your crown.
