More Shocking Research Regarding Traditional “Cardio”

Last week I sent you a newsletter regarding the #1 Training Myth to AVOID…Long, slow, traditional “cardio”.

Well, I just received this email from fitness & nutrition expert Josh Bezoni (BioTRUST Nutrition) regarding the #1 WORST workout. Check out what he had to say about cardio…

The #1 WORST Workout of the Year
by Josh Bezoni

That’s right, long, slow cardio is officially the WORST workout of the year.

Why?

Well first, it’s boring. I mean, who actually enjoys sitting on an exercise bike or running on a treadmill for 45 minutes? Not many people.

But much more important than that, it fails to produce fat loss RESULTS.

Are there health benefits?

Sure. But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts. More on that in a minute…

But first, here’s what research has to say about cardio:

Utter AC, et al.  Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

  • In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone!  Seems like a royal waste of time to me!

But perhaps this one study was a fluke?

Nope!

Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2.

  • In this study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone!

Well, maybe if they increase it to a full HOUR of cardio a day, SIX days a week, then cardio will actual product substantial results.

No again!

McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women. Obesity 2007 June – 15:1496-1512.

  • Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!

3.5 pounds of fat loss after an HOUR of exercise, nearly every day, for an ENTIRE year. Man, oh man, cardio really is the worst workout ever!

But as mentioned, there is a much better alternative, and that alternative lies in short, intense bouts of exercise.

In fact, a recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training workout elevated metabolism for a full THREE days!  And that’s only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fat loss than long, extended bouts of cardio.

– Josh Bezoni
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Hey it’s Ryan again…Pretty powerful stuff Josh throws at us, isn’t it?

If you want more info from other experts, check out what fitness and Men’s Health Magazine expert Craig Ballantyne (Turbulence Training) has to say about cardio…

There are 3 big reasons to stop doing cardio that I’ll share with you today

#1.) As I and other top trainers in Men’s Health, like Alwyn & Rachel Cosgrove, Martin Rooney, and even Dr. Kenneth Cooper (the father of ‘cardio’) have said, you do NOT need to do long, slow, boring cardio for hours each week to lose belly fat.

Cardio is terrible for fat loss and helping you get the body of your dreams.

But here’s what else cardio does that you probably didn’t know about.

#2.) Cardio causes muscle loss (aka “Cardio Catabolism’)

When you do cardio, your muscles are broken down (catabolized) to release amino acids for energy. Amino acids are the building blocks of muscle.

So imagine this, cardio is like playing “Jenga” with your muscles…robbing your muscles of the building blocks, and giving you a soft, flabby body.

#3.) Excessive cardio can be downright dangerous

Do you know who is most likely to die doing a marathon?

According to a study of 10.9 million marathon runners, the average marathon runner that died of a heart attack during a race was a 39 year old male.

(Reference: Hart, L. Marathon-related cardiac arrest. Clin J Sport Med. 2013 Sep;23(5):409-10.)

– Craig Ballantyne
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It’s Ryan again…More powerful “anti-cardio” stuff from Craig.

Do you have enough proof yet?

 

Train hard, Train Smart, Train like an Athlete!

Ryan

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