THIS is your mistake. Too much cardio blunts fat loss. It blunts insulin sensitivity. It raises cortisol chronically. NEVER depend on cardio as your primary tool for fat loss.

Hi Sarah. Here it is:-

Here are ten reasons why I don't do aerobic exercise:

But first, what is aerobic exercise? Any steady state locomotion elevating the heart rate into the zone for twenty minutes or more. The zone is determined by formulas based on age and resting heart rate.

Dr. Kenneth Cooper, the father of aerobic exercise (and the person who coined the term) completely recanted his assertions regarding aerobic
exercise. After observing a disproportionate number of his aerobic-enthusiast friends die of cancer and heart disease, he reversed his ideas on the benefits of excessive aerobic exercise. He now claims anything in excess of 20 minutes has greatly diminishing returns.

Now, ten reasons why it not only doesn’t work but is a poor use of exercise time:

1.Oxidative Stress
Which causes a breakdown of tissues. It also predisposes one to cancer and heart attack.

2.Elevated cortisol production
Which causes a breakdown of muscle tissue and increases fat storage or depot fat. People do aerobics to alleviate stress yet end up creating more stress.

3.Lowered testosterone and HGH levels
For men, aerobics are a form of chemical castration. Low T-levels are associated with lowered libido, depression, anxiety, increased body fat and decreased muscle tissue. This contributes to muscle-wasting and lowers the basal metabolic rate.

4.Increased appetite and a tendency toward binge eating patterns
Aerobic exercise makes people hungry!

5.Excessive Muscular Fatigue
Making it difficult to do other more productive forms of activity. Aerobics creates muscular weakness.

6.Conversion of fast-twitch muscle fibers to slow-twitch
The loss of fast-twitch muscle fibers contributes to aging and the loss of explosive power and speed. People become slower and slower.

7.Burns a relatively small amount of calories vs. the time spent
One large meal completely offsets the pitiful amount of calories burned in an hour aerobics session.

8.Overuse injuries to the feet, ankles, and knees from excessive, continual force transmitted throughout the body
This is exacerbated by over-engineered running shoes which cushion the feet in such a way to create a neural amnesia.

9.Shortening i.e., deformation, of the muscle tissue from repetitive mid-range (partial range) movements
This creates inflexibility, immobility, and muscle imbalances. Besides being tight, the bodies postural alignment becomes compromised. Aerobics create tight, inflexible bodies that are in chronic pain.

10.Adrenal burnout
A consequence of the “feel good” neurotransmitters which also stimulate the release of adrenaline. Adrenaline is the fight or flight hormone. Excessive adrenaline creates an addictive response and people going routinely for the so called “high” of running end up with adrenal burnout, e.g., chronic fatigue and depression.

I better post this before some retard cardio bunnies take offense and start crying to me about how they lost sooooo much bodyfat with cardio.

DISCLAIMER: I dont mind if cardio is used for CARDIOVASCULAR health but if used as a primary tool for fat loss, next to useless and time consuming. It brings about diminishing returns.

It is the same Sarah. It applies to both sexes. Only difference is the fat distribution areas between men and women. And the percentages. Men need less than 10% for abs and the Adonis belt to show. Women need around 15% if I am not mistaken.

I have female friends who do brief, heavy, intense lifting including my gorgeous sis and she is trim, fit and tough but not ugly muscular. Weight lifting > cardio.

You sure you know what you're tAlking about? Usain Bolt. Small? Do you know how much weightlifting pro rock climbers do?

I hit gym twice a week. 40 mins per session. No cardio, no stupid RPM nor intervals and i'm at single digit bodyfat. Summary, for fat loss: diet >cardio.

It's not as hard as it sounds. Sometimes doing too much can be counter productive. My rest days are when i burn bodyfat. Cardio can be a tool to create a larger caloric deficit but as a primary tool to rely on for fat loss... Nah. One cAnnot outtrain a bad diet.

Are you gonna spank him?

Now I want to spank you. Bad boy.

I don't take breakfast either. I have poor time management. That's why I'm so skinny at single digit bf%.

You have a problem with misconception. Supper is a must for me. More important than breakfast actually. =)

I don't do cardio. I use diet to achieve single digit bf%. Never, EVER become too dependent on cardio to get lean. You can't outtrain a bad diet. Use cardio to supplement your fat loss regime.

This post has been edited by darklight79: Jan 21 2013, 10:18 PM

No, decreased bioavailability in raw eggs. Cook them!

Nah. Just cook it mate.

I recommend 1 min 59 secs.

Lol, you don't want to follow my diet. Trust me. What I'm trying to imply is, tweak your diet to its optimum state, THEN think of supplementing cardio IF your MAIN purpose for cardio is for fat loss. Because you WILL get bored of it.

However, if the purpose of you doing cardio is primarily for cardiovascular health, by all means, not a problem.

I'm not anti cardio, I am pro diet when it comes to fat loss. How would you know if the diet was working if cardio is added in before the former is optimized. Get me? =)

Low carbs may or may not work for you. I grow fat if I take too much protein, believe it or not. Search up Zone Diet or Isocaloric Diet. You might try upping your fat intake while decreasing carbs.

No, it only works to a certain extent. Excessive cardio is treated by the body the same way as it treats an excessive caloric deficit. You actually cause slowdown of fat burning. Slow and steady, a loss of 1.5-2lbs per week with a 10-20% caloric deficit is the key here.

Sigh..... Do you know that if you go TOO low calories, your body holds on to fat? Lol, congrats, you don't do enough research.

I very stressed when i see people doing extreme things to lose fat. They don't realize it's a slow steady process.

Your diet controls 80% if not more, of how you look like. Training is only the icing of the cake.

I don't do cardio and my gym sessions are less than 40 mins per session. If I'm lazy, I just hit gym twice a week.

What am I trying to say here?

----------------------------------> Fix the diet. And please, don't do stupid things like COMPLETELY stop mamak and fast food. You want to make the diet fun. You want to make it into a long term adherence process, not a torture.

In fact, call it a damn lifestyle change, don't use the word diet.

Why? I don't need to list the basics down. It can be explained by a lot of you. I just need to make certain people wake up when they do illogical things like too big of a cal deficit, torture themselves with a totally 100% healthy diet with zero allowance for mamak foods and fast foods once in a while which make life worth living and encourages long term adherence.

ALL diets work. Not ALL diets are optimal because of the problem of long term adherence. If i start specifying what each and everyone should do to lose weight, then I will be writing a bloody long essay right bro?

True and well said but let me add, if you start with small changes, no matter WHAT age you are, it's easier to stick to it long term.

You wash your food a lot?

But gj on the weight loss. Sounds like you lost it at a steady pace. 1 kg a week? Very good actually.

This post has been edited by darklight79: Feb 22 2013, 04:15 PM