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Cardio for weight loss ???

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  • Cardio for weight loss ???

    Would cardio be a bad idea for fat loss? If so, what do you recommend?

  • #2
    I recommend The Primal Blueprint by Mark Sisson. A lot of these types of questions are covered there.
    The Champagne of Beards

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    • #3
      For a female, it is necessary to add a bit of cardio to get the fat store moving out; males often can get away with just lifting and playing lucky bastards. Short, intense sessions (HIT) -about 15 -20 min- are more productive than the long eye-glazing steady-state ones - unless they put you into Zen state and you feel like you are playing. PB also recommends intense sprinting once every 7 to 10 days. Most people are not in a good enough shape to do it, imo. HIT is a compromise.

      That's cardio. In addition to structured cardio, you would want to have pleasure movement for about an hour a day. That's dancing, stretching, playing with kids and dogs, gardening etc.

      Overall, you need to find your own balance between "I can't get out of bed I am so exhausted" level of exercise and the "I hardly moved all day"... It's a good idea to aim for being tired at night and refreshed and full of energy in the morning and a long, restful sleep. If some of it is missing, you are likely overtraining.

      As for the type of cardio, whatever is fun is a priority. I swim, because I am not a big fan of running + screwed up my bunion with it + it takes stress of joints that I load with lifting. But I also like to dance an odd Zumba class, or run a HIT on an elliptical . Swinging Kettlebells and jumping rope are part of my lifting routine. I love x-country skiing, ice-skating and rollerblading. But that's my play, because I suck at it.

      I dunno, lots of people equate running with cardio, but to be honest, I think it is one of the worst ways to get your cardio, particularly if you do it indoors on a treadmill.
      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
      When I let go of what I am, I become what I might be.

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      • #4
        I've read countless books on this subject and they all can be summed up in one sentence: "Exercise has no beneficial impact on weight loss and can add to weight gain."

        That said, exercise is beneficial to your overall health. Cardio (hit or tabada type) will help your system as can light weight/high rep routines which are basically cardio. Heavier weights at lower reps can help change your shape as it will build muscle. And no, women will not turn into bulked up shemales.

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        • #5
          i think so,it is one of the worst ways to get your cardio, particularly if you do it indoors on a treadmill. thank you

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          • #6
            I think short duration, high intensity interval training like Crossfit is a terrific way to lose fat. Long duration cardio training not so much. It takes too much time and won't help you get stronger.
            ad astra per aspera

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            • #7
              As a woman, I've had much better success using resistance training for weight loss. When I circuit train, I am basically doing resistance training and cardio in a single workout because my heart rate gets right up there, and I have the added benefit of the "after burn" from the resistance training.

              Primal Blueprint has convinced me that sprinting occasionally helps with weight loss as well, but I don't do long drawn out intense cardio any more.
              High Weight: 225
              Weight at start of Primal: 189
              Current Weight: 174
              Goal Weight: 130

              Primal Start Date: 11/26/2012

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              • #8
                In my experience circuit training did wonders in a certain weight range for me, and then became strongly detrimental, as I shredded upper body muscle like no tomorrow. Still trying to fix the problem. At some point a combination of caloric deficit, HI cardio intervals and only using light weights may do more harm than good. At least for someone pear-shaped like I am - cannibalizing top, and doing little to the fat store on the thighs. Not saying that curcuit is bad per se, just thinking that it is very worthwhile to watch carefully what is happening once you move into the average BMI level & to keep circuit session to under 30 min long. It only takes a look at the lead instructor of the Ripped 1000 to see if this is where you really do want to go.
                My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                When I let go of what I am, I become what I might be.

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                • #9
                  I know its tempting to shortcut this stuff but I say "read the Book" it answers everything you need to know to get off to a good start
                  Last edited by Richard Seekins; 02-07-2013, 06:15 AM.
                  Caution! My replies may contain traces of nuts!. My posts are just my opinion based on my experience with the primal way of life, there is no assurance it will work with others in the same way.

                  Started Primal 15th October 2012
                  Height 5'9"
                  Start weight 200lb
                  Loss so far 33.8lbs, now 166.2lb
                  Goal was 168lb's

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                  • #10
                    I do cardio 5 days a week, in the mornings in fasted state. Yeah, the medium distance runs people (rightfully) advice against here. I have for almost a year. I definitely keep my calories in check, too. It has done nothing for my fat/weight loss. It makes me feel great, though and that's what motivates me to keep going.
                    I have come to the conclusion that heavy, moderate exercise, the type of exercise or the lack thereof make no difference for my weight and body comp. Seems like all that matters for me is the diet.

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                    • #11
                      Originally posted by Graycat View Post
                      I do cardio 5 days a week, in the mornings in fasted state. Yeah, the medium distance runs people (rightfully) advice against here. I have for almost a year. I definitely keep my calories in check, too. It has done nothing for my fat/weight loss. It makes me feel great, though and that's what motivates me to keep going.
                      I have come to the conclusion that heavy, moderate exercise, the type of exercise or the lack thereof make no difference for my weight and body comp. Seems like all that matters for me is the diet.
                      I do the same and experienced the same results. I consider the "cardio" more of a meditative excercise. Personally, I find it a good mental stress relief.

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                      • #12
                        In my experience, cardio is only bad for fat-loss if it's the only exercise you do. I used to suffer from what Mark calls "chronic cardio". On Saturdays at my old gym I would do a 60 minute Zumba class followed by a 60 minute Spinning class followed by a 15-minute run on the treadmill (or 15-minute elliptical on high resistance). I didn't touch weights or do any strength training except for when I saw my personal trainer once a week.

                        I got very thin (relative to where I was) but I definitely wasn't strong and barely did anything to decrease my body fat %, despite spending stupid money on my weekly personal trainer sessions.

                        So, do cardio. Have fun. But do plenty of strength training, too. As Mark says... lift heavy things!
                        >> Current Stats: 90% Primal / 143 lbs / ~25% BF
                        >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

                        >> Upcoming Fitness Feats: Tough Mudder, June 2013
                        >> Check out my super-exciting journal by clicking these words.

                        Weight does NOT equal health -- ditch the scale, don't be a slave to it!

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                        • #13
                          Originally posted by lyn c nito View Post
                          I've read countless books on this subject and they all can be summed up in one sentence: "Exercise has no beneficial impact on weight loss and can add to weight gain."
                          All those books you read must have been written by fools. Of course exercise causes weight loss. You burn calories during and after exercise. That's how you lose weight (weight being fat in the context of this thread). Yes, if you are pounding tons of food and exercising you may gain weight (and by that i mean muscle). But pounding tons of food was going to make you gain weight anyway. Better off gaining muscle than fat. And once you have more lean mass your body will burn more calories at rest. Creating a nice snowball effect towards getting lean.

                          Stephanie, cardio, the slow steady type in particular, is not a bad choice for weight loss. But, it's certainly not close to your best one. Your best choice would be lifting heavy weights and sprinting along with following a healthy diet. I don't count calories anymore since getting on this diet, but for someone just starting out and trying to lose weight it could be helpful to do so to find your baseline.

                          You can lose weight with a good diet alone, but you will reach your goals so much faster if you exercise with some intensity.

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                          • #14
                            [QUOTE=Koobs;1086983]All those books you read must have been written by fools. Of course exercise causes weight loss. You burn calories during and after exercise. QUOTE]

                            Koobs, I would point you toward Sisson, Wolf, Taubes, Reynolds and Caulfield as authors to read. Gretchen Reynolds, in particular, does a good job of citing all of her evidence. Despite the Conventional Wisdom, studies done on exercise and weight loss show that exercise does not increase weight loss and, in some people, causes weight gain. Even when volunteers were on strictly controlled diets, exercisers lost no more weight (and sometimes less) than dieters alone. There are many theories and more work needed as to why this is so but that doesn't change the fact that exercise will not help you lose weight.

                            Exercise is important to health but not weight loss.

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                            • #15
                              Cardio is not bad for you. Fatloss is mostly an issue of diet. It doesn't matter how much you exercise but if you eat more than what your body needs then you will put on fat. The best cardio in my opinion is doing interval sprints. I mostly do my sprints at a fasted state and I'll drink coconut water if I get thirsty. Again you have to dial everything in first before you even start manipulating your exercise program, ie; sleep and nutrition.

                              Lifting heavy with weights will benefit you in terms of changing your body composition. Adding muscle helps burn calories at rest while cardio alone burns calories while you are exercising.
                              Last edited by cayla29s; 02-07-2013, 01:26 PM.

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