I see many posts about cardio so I wanted to share some info about it.
Many people especially women are still doing hours and hours of cardio hoping that they will lose weight. At the gym I work I see the same members on the treadmill every single day. They come, walk for am hour and that is their workout. When I ask them how successful their weight loss is of course the answer is always the same. They never loose weight.
In this group hopefully we all know that weight training is a must but what about cardio? How much should we do?
Let’s start with off season (build). In off season we focus on muscle gain so we are lifting heavy and eating in a surplus. Doing endless cardio will really undo everything we do so long, steady cardio is out of the way if you want to increase strength and muscle mass.
What about the benefits of cardio?
Yes, cardio is good for you (if you do it the right way). Some of the benefits:
• Decreased delayed onset of muscle soreness
• Increased heart health
• Decreased stress
• Help in maintaining healthy joints/muscles
• Decreased body fat
• Increased energy levels
On the days you are not training, go outside for a walk, get some fresh air. On your training days, do a short HITT, circuit or Tabatha a few times a week.
What about cutting season?
The Laval University researchers found that metabolic adaptations that resulted from interval training may lead to enhanced lipid utilization post exercise, effectively accelerating fat loss. Fat loss comes from strength training and dieting! There is no need to spend hours on the treadmill to get lean. Interval training a few times a week, coupled with 20–30 minutes of walking two to three times a week, will keep you healthy and lean. When you lift heavy 5-6 times a week your metabolism is already faster. After weight training, your metabolism is boosted for up to 36 hours, unlike with cardio, so you will burn more calories while you are not doing anything. Plus, each extra pound of muscle can burn up to 50 extra calories a day. If you rely on hours of cardio to lose weight that really means that your diet is not good enough and you don't train hard enough. Sad, but true. I know many bikini competitors who don't do more than 20 min cardio even 2 weeks out of their competition and yet they get lean enough. I hope his was useful Ladies, if you have any questions please post them below.
(and in case you are wondering what makes me qualified for sharing educational info on competing, training and diet, I have over 6 years of experience in training, I am a Level 3 personal trainer, and PN1 nutritionist. I have the following under my belt:
-Registered and insured by Canadian Canfitpro and European REPS.
-Personal training level 3
-Precision Nutrition Level 1 registered nutritionist
-Future Fit nutrition for weight loss
-Future Fit nutrition for athletes
-Childhood obesity prevention
-Resistance training expert
-Pre & postnatal exercise and nutrition
-Canfitpro fit pregnancy
-ISSA Bodybuilding Specialist
and a few more I can't remember right now)
Many people especially women are still doing hours and hours of cardio hoping that they will lose weight. At the gym I work I see the same members on the treadmill every single day. They come, walk for am hour and that is their workout. When I ask them how successful their weight loss is of course the answer is always the same. They never loose weight.
In this group hopefully we all know that weight training is a must but what about cardio? How much should we do?
Let’s start with off season (build). In off season we focus on muscle gain so we are lifting heavy and eating in a surplus. Doing endless cardio will really undo everything we do so long, steady cardio is out of the way if you want to increase strength and muscle mass.
What about the benefits of cardio?
Yes, cardio is good for you (if you do it the right way). Some of the benefits:
• Decreased delayed onset of muscle soreness
• Increased heart health
• Decreased stress
• Help in maintaining healthy joints/muscles
• Decreased body fat
• Increased energy levels
On the days you are not training, go outside for a walk, get some fresh air. On your training days, do a short HITT, circuit or Tabatha a few times a week.
What about cutting season?
The Laval University researchers found that metabolic adaptations that resulted from interval training may lead to enhanced lipid utilization post exercise, effectively accelerating fat loss. Fat loss comes from strength training and dieting! There is no need to spend hours on the treadmill to get lean. Interval training a few times a week, coupled with 20–30 minutes of walking two to three times a week, will keep you healthy and lean. When you lift heavy 5-6 times a week your metabolism is already faster. After weight training, your metabolism is boosted for up to 36 hours, unlike with cardio, so you will burn more calories while you are not doing anything. Plus, each extra pound of muscle can burn up to 50 extra calories a day. If you rely on hours of cardio to lose weight that really means that your diet is not good enough and you don't train hard enough. Sad, but true. I know many bikini competitors who don't do more than 20 min cardio even 2 weeks out of their competition and yet they get lean enough. I hope his was useful Ladies, if you have any questions please post them below.
(and in case you are wondering what makes me qualified for sharing educational info on competing, training and diet, I have over 6 years of experience in training, I am a Level 3 personal trainer, and PN1 nutritionist. I have the following under my belt:
-Registered and insured by Canadian Canfitpro and European REPS.
-Personal training level 3
-Precision Nutrition Level 1 registered nutritionist
-Future Fit nutrition for weight loss
-Future Fit nutrition for athletes
-Childhood obesity prevention
-Resistance training expert
-Pre & postnatal exercise and nutrition
-Canfitpro fit pregnancy
-ISSA Bodybuilding Specialist
and a few more I can't remember right now)
by clau-baba via Bodybuilding.com Forums - Female Bodybuilding
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