Questioning Cardio for Weight Loss?

Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either. What gives?

A: If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, chin-ups, and standing military presses. These multi-joint movements require a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It is not uncommon to hear clients complain of abdominal soreness a day or two after performing multiple sets with a decent weight of the chin-up or standing military press exercise - the ab prestretch will tap into fibers you never thought existed! And remember, your abdominals act as a natural girdle, or weight belt if you will, when performing all exercises, particularly squats and deadlifts. These muscles act as a bridge between your upper and lower body and are heavily recruited as stabilizers.

Sure, isolation exercises like pullovers, curls, and even triceps pressdowns also require a good degree of core stability; however, the loads used are relatively low compared to the big 4 mentioned above. In fact, according to Siff & Verkhoshansky, isolation becomes virtually impossible if large loads are used, and in many cases, the tension developed in the stabilizers will equal or even exceed that of the prime movers!* So, you see, the abdominals can be trained quite effectively as stabilizers - the physiques of top Olympic weightlifters will attest to that.

*Siff, MC, Verkhoshansky, YV. "Supertraining (4th Edition)." Denver, CO: Supertraining International, 1999. (pg. 241)

Q: I am still very much confused regarding cardio intensity. One book says keep it low intensity (i.e. 60% of MHR) and go for distance; another keep it high intensity (80% or more) and go for as long and hard as you can. The goal is to burn fat. Each book has great arguments for their approach. Which is accurate?

A: The second approach is far more effective for burning fat. Without getting into a huge discussion about this, here's how things work in a nutshell.

At a lower intensity, your body prefers fat for fuel. Yes, this is true, but two things generally happen:

1. After awhile of doing this type of activity, your body adapts by actually laying down fat (you heard me right) to become more efficient at the given task and this usually occurs in the lower body, and

2. A higher relative amount of fat is burned during low intensity cardio but a greater absolute amount is burned with higher intensity cardio and in less time.

Other things to consider are: a) the EPOC (excess post-exercise oxygen consumption) is greater for a longer duration following higher intensity work; in other words, you're metabolism is much higher for a longer period of time post-workout with high intensity cardio, and b) higher lactate levels exist with high intensity cardio. So what you may ask? Well there is a direct correlation with lactate and GH (Growth Hormone) and GH is a potent fat-burner.

Bottom line: with regards to burning fat, do higher intensity work in the form of interval training and you'll get great results.

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 416-292-4356.

---

Weight Loss Efficiency ? 10 Ways To Make The Most Out Of Your Gym Workout!

My name is Greg Ryan. I am a high profile... Read More

Mediterranean Diet - What is It?

Well, to begin with, there isn't really any one Mediterranean... Read More

How to Exercise and Lose Weight on a Busy Schedule

In my fitness consulting business, I get the opportunity to... Read More

Mexican Living: Too Dang Fat!

I thought I could avoid this when we moved to... Read More

Diet Tips ? Common Sense Rules

We, as a society, are always trying to lose weight.... Read More

Weight Loss Information -- Setting Effective Goals

Weight loss information is often confusing and misleading. The more... Read More

Fast Weight Loss - Can You Really Lose 60lbs in 30 Days?

Fast Weight Loss - Is it better to lose 2lbs... Read More

The Maharishi Ayurveda Approach to Weight Loss

5 Easy Steps to A Healthier WeightAlthough different people have... Read More

Low Carb Diets - The South Beach Diet, Atkins Diet, Zone Diet, and More

The low carb diet craze has become extremely popular amongst... Read More

Weight Loss Success with the South Beach Diet

The South Beach Diet was not created by your typical... Read More

Dieting Mistakes - 5 Easy Tips to Avoid Disaster

Looking to avoid the dieting mistakes many of our weight... Read More

The Number One Secret Of Successful Weight Loss

There's one thing that most people forget about when it... Read More

Dieting? What You Need to Know About Physical Activity

What is the best form of physical activity?The best form... Read More

The Thermogenic Fat Burner

The term 'thermogenic' refers to a group of drugs or... Read More

How To Drop Your Weight and Become Healthier Using These 7 Everyday Life Tips

These days more and more people are getting intellectual instead... Read More

Obesity And Fast Foods - The Lethal Link

Obesity and fast foods - there's little doubt about the... Read More

Weight Loss for Good ? If Only You Had Known?

Whether coming from a close friend, the nightly news or... Read More

98 Percent of Dieters Fail: A Sensible Lifestyle is the Answer

What the Diet Industry Does Not Want You To Know:... Read More

Do You Know These Tricks To Help Conquer Food Cravings?

Food cravings are crafty -- they appear from nowhere and... Read More

How To Find Your Ideal Body Weight

A calorie is the unit used to measure the energy... Read More

Help! My Kids are Overweight!

If you have recently found yourself fretting over your child's... Read More

No Thanks, Sweety: Im Losing Weight

Dealing with your sweet-tooth can be one of the greatest... Read More

America Health Watch

America loves fast food. Last year, consumers spent billions of... Read More

The Natural Truth About Quick Weight Loss

Actually, I was reading about fad diet and suddenly I... Read More

Its All In The Numbers

Offer a woman the choice between a dress she likes... Read More

Losing Weight: Healthier Wallet

Lose Weight - Get A Break The American Obesity... Read More

Tips to Help You Lose Excess Fat

Believe it or not, losing a little or a lot... Read More

Ephedra - Is It Safe And Effective?

Burn fat while you sleep! Eat whatever you want and... Read More

Is Body Mass Index or BMI a Real Measure of Obesity or is It Flawed?

Body Mass Index (bmi) A Misleading measure of ObesityMany professionals... Read More

Fat Burning Exercise: Choose One That Can Revive Your Bodys Own Fat Burning Dynamism

Fat burning exercise is not merely one that will burn... Read More

Atkins Diet Plan -- Are Low Carb Diets Doomed?

According to Veronica Atkins, the widow of Dr. Robert Atkins,... Read More

Close Kept Secrets to Weight Loss Lesson #11

You are the GREATEST, aren't you? You are focusing on... Read More

Dieting? Want and Desire are Dangerous

This is a very important topic that needs to be... Read More