Which Is Better For Fat Loss - Cardio Workouts or Weight Training?

In this post, Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer and author of The Truth About Six Pack Abs Program, discusses cardio workouts. His intent is to get you thinking differently and trying new things.

Here's Mike . . .

You may know I've been called the anti-cardio guy before, but now I'm back posing the question to you . . . 

Do you really need cardio training to get lean and in great shape? 

By the way, you'll see in a minute that I'm not really "anti-cardio", just "anti traditional cardio".

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, believe they need "cardio" exercise to accomplish these goals. They would never even question it.

However, I'm not only questioning it, I'm going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I've spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I've seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

But what exactly is "cardio"?

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call "traditional cardio". 

Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, "cardio" exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I'm not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin, it's cardio. I don't care if you're holding dumbbells or a barbell and everyone calls it a weight training exercise . . . it's still conditioning your heart.

Examples

Let's take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean and press which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. 

And listen up ladies, because even though this is usually seen as a manly exercise, it doesn't matter if you're not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell Clean and Press only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the Clean and Press. If you used a challenging enough weight, what you'll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren't burning, heart racing, and you're gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you're not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio workout needs as well (and saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity...something that can't be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Reading or watching TV while you workout is a joke! Seriously, if you can read or watch TV while doing any exercise, you're not concentrating enough on what you're doing, plus you're probably not working out hard enough to see any real results.

I challenge you to give the "traditional cardio" a rest for a month or two, and start training the way I explain in my internationally-selling 

The Truth About Six Pack Abs, and see how you start getting leaner, more defined, and your six pack starting to show through what used to be stubborn stomach fat deposits.



P.S,   How To Lose 20 lbs In 1 Month 
on a safe, healthy, cost-free eating plan . . . 

Get my FREE ebook by clicking HERE 

Note: This post contains affiliate links.

Amazing! 600 People Lost 4000 Pounds In 10 Days on the 10-Day Detox Diet

Yesterday I wrote about Mark Hyman's new book, The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast.

This book has quickly reached number 1 status in Amazon books.

How has this happened when it was just released?

First, the good Dr. Hyman is a master salesmen. This newest book brings him to the front battle lines in the war against diabesity - in emails (I'm in his list), TV (the Dr. Oz show for one), and on the Internet.

That being said, the 10-Day Detox diet, specifically designed to ignite your body's fat burning and launch you into better health, works. Dr. Hyman did the work to test out the 10-day detox diet.

Here's the results according to Dr. Hyman's recent email:

America is dying of its obesity epidemic with chronic diseases now killing twice as many as infectious diseases do. 

More than 70% of Americans are suffering from obesity. Many are desperately looking for a way to ignite and boost their weight loss, regain energy and heal their bodies. It is the solution to our health crisis.  And, I can prove it! 

A year ago, 600 people volunteered to try The 10-Day Detox Diet. In just 10 days, they collectively lost over 4,000 pounds. 

Most importantly, they enjoyed impressive health improvements, dropping their average blood sugar by 20 points, average blood pressure by 10 points and reducing all symptoms from all diseases by 62%. To top it off, they have sustained those successes for over a year!

Really? 

600 People Lost 4000 Pounds In 10 Days. 

On average, 6.67 pounds per person or 2/3 of a pound per day. 

People - this is not a quick-fix diet. It will transition you into further weight loss and health improvement (it's an eating plan, not a diet).

What are you waiting for? 

Get your copy of the 10-day detox diet HERE (hard copy or kindle).

Not Seeing Any Weight Loss Results? Try These Suggestions

I've been answering questions on Yahoo! Answers and I keep seeing the same theme - I'm trying to lose weight, but I don't see any results!

Here's a prime example: This person said she "drastically changed lifestyle but not seeing any results?"

I am female, 23yrs, 26 BMI. I have weighed 130 for the past two years, before then I was always 90-100. I'm very short.

I have been struggling to eat 1,200 cals a day, I really feel full before I make it to that but I understand I need to not eat too little, either. And I do 30 mins each of yoga, general cardio, and targeted strength exercises for my abs, arms, and legs every other day. I've also started drinking 8 cups of water a day and walking more. And like I've said, I've been doing this for 4 weeks. 

Is it normal not to see any progress yet?

My answers to these type of questions emphasize the low sugar/low carb eating plan as well as the right types of exercises to lose weight:

You started at 130 with BMI of 26. 

What were your key measurements (biceps, waist, bust, waist, thighs, calves) when you started? Your progress can be measured by the way your body has changed, not just your weight. 

I suggest you make a few tweaks (phase-in): 

• Instead of struggling with calories, focus on a low sugar/low carb (but good carb) eating plan. 
• Turn your cardio into interval training 2-3 times a week. 
• Keep up with the strength training and make sure you leave your body time to recover (max workouts - 3 times a week to allow for muscle recovery).

If this is your weight loss issue - you're not seeing any results after a month or two - you need to change up your methods, introduce them one at a time, and keep up your motivation! 

Have A Burning Desire To Lose Weight Fast AND Live Longer? (Read This Article Written By A Doctor)

Okay, so I've been recommending a low sugar/low carb eating plan for months. 

I've written a free ebook (get it by clicking HERE) showing you how to lose at least 20 pounds in 1 month on a low sugar plan.

Where have you been?

Once the Journal of American Medicine issued a study earlier this month which linked sugar to heart disease and a shortened life span, the docs have been publishing their take on the study.

This one - "Death by Sugar" by Dr. Mark Wiley* - caught my eye on several points:

1. The title - sugar is killing people!
   
2. Confusion occurs because different organizations make varying recommendations about "healthy" sugar consumption. What's new?
3. The bottom line according to Dr. Wiley:

American citizens and many others around the world drink and eat more added sugar than is healthy. 

And excess sugar doesn’t just mean excess weight. It’s life threatening.

We need to drastically decrease consumption of added sugar in all forms. To help you know where to start making changes, here are the major sources of added sugar consumption in the average U.S. diet:

• Sugar-sweetened beverages (37.1 percent)

• Grain-based desserts (13.7 percent)

• Fruit drinks (8.9 percent)

• Dairy desserts (6.1 percent)

• Candy (5.8 percent)

So our old sweet treat (candy) is no so bad after all. Since we consume only 6 percent of calories from candy, perhaps it is time again to make candy a treat and just cut the sugar from everywhere else where it’s not needed.

Here's hoping you get this message!

*http://easyhealthoptions.com/diabetes-and-metabolic/death-by-sugar/

Questions About The Free Weight Loss Ebook - How To Lose At Least 20 Pounds In 1 Month

I'm getting questions about the eating plan described in my free ebook, How To Lose At Least 20 Pounds In 1 Month. (In case you haven't received your copy, click HERE to get it.)

Rather than set up a separate email to answer questions, I'm directing people to this post.

So, please ask your question or comment on this post.

I'll answer your questions promptly.

I'll also let you know if I need to do research.

Here's a perfect example of a complex question that required an internet search:

QUESTION:
I'd love to commit to a low sugar/low carb diet, but I'm addicted to sweets. How do I get over this addiction?

ANSWER: 
Wow! It takes a while to turn around a sugar addiction. 
Mine still plagues me at times. 
I turned to the Internet for medically correct responses to this question.
Read this article: Beat Your Sugar Addiction NOW! from mercola.com and this webmd.com advice: 13 Ways to Fight Sugar Cravings

Bring on your questions about the low sugar/low carb eating plan by commenting on this post! 

This Weight Loss Plan Works . . The Doc Said To STOP Losing Weight

My doctor told me to STOP losing weight on my weight loss plan. Funny thing, I wasn't even trying - I was simply following the plan. I wasn't sure I knew how to stop dropping pounds!

Here's the short story of how I found my eating plan:

I was amazed at the variety of different diets presented in the US News and World Report magazine rating them. There were 8 different categories including best overall, healthiest, and easiest to follow.

After trying several of what are considered the best diets (as mentioned in the magazine) AND consulting with a naturopath, it is clear that common sense rules when picking a plan.

The naturopath emphasized cutting back on certain food categories because that's what affects weight, BP, glucose levels, and cholesterol. 

Based on her recommendation, I came up with my own eating plan that satisfies the following criteria:

• It doesn't cost me money to attend meetings, pay for special food, or get advice I don't need.
• I will not take meds or supplements for weight loss.
• The eating plan helps decrease the risk of heart disease and type II diabetes.
• The eating plan is a forever plan (I have to be able to stay on it forever).

Interestingly, this eating plan has also helped people lose a lot of weight; specifically, you can lose at least 20 pounds in 1 month.

Get a copy of the plan by clicking here (no charge, the report is free).

Turn OFF Your Fat Switch For Weight Loss Success

Today,  I'm stuck in the house watching the snow come down at an alarming rate and totally avoiding shoveling out of the current major storm! 

So I'm gonna write about how hibernating bears helped a scientist discover the "fat switch." 

I found a book called The Fat Switch by Dr. Richard Johnson. 

He writes that fructose (sugar) makes your body store fat by turning on your fat switch. Sounds like we ARE like hibernating bears!

I checked Dr. Mercola's (mercola.com) take on Dr. Johnson's work because he stays on top of this type of research. Here's a summary of his comments:

According to Dr. Johnson, based on his decades of research: 

“Those of us who are obese eat more because of a faulty 'switch' and exercise less because of a low energy state. If you can learn how to control the specific 'switch' located in the powerhouse of each of your cells – the mitochondria – you hold the key to fighting obesity.”

There are 5 truths that Dr. Johnson explains in detail in his book that overturn current concepts: 

1. Large portions of food and too little exercise are NOT solely responsible for why you are gaining weight. 
2. Metabolic Syndrome is A NORMAL CONDITION that animals undergo to store fat.
3. Uric acid is increased by specific foods and CAUSALLY CONTRIBUTES to obesity and insulin resistance.
4. Fructose-containing sugars cause obesity not by calories but by turning on the fat switch.
5. Effective treatment of obesity requires turning off your fat switch and improving the function of your cells’ mitochondria.

Turning OFF the Fat Switch

Here's how to turn OFF your Fat Switch. 

It's all spelled out in my FREE ebook.

Click HERE to get your free copy of 
How To Lose 20 Pounds In 1 Month.

The Key To Staying On Your Weight Loss Diet Is To Continuously Yourself Ask This Question . . .

Yogi (I took this pic)

I may be dating myself because this post is based on a yogiism (Yogi Berra, the NY Yankees catcher in the sixties):

"Baseball is ninety percent mental. The other half is physical."

The point - Staying on a diet is 90 percent mental. 

The remaining 10% is simple execution. 


The Temptations
How do you maintain the motivation to stay on your eating plan when temptations are everywhere? You're hungry or tired of eating veggies?

Let's take the example of the eating plan recommended in my free ebook How To Lose 20 Pounds In One Month.

This ebook explains how to use a low sugar/low carb eating plan without spending a cent. How to eliminate belly fat. How to get healthy by combating diabesity.

But even on this safe eating plan where you can lose 20 pounds in 1 month, you may get the sugars (that urge to consume an entire pkg of skittles or a half gallon of ice cream).

Who said you can't have an occasional sugar treat? In moderation.

The Key Question

If you run into an area of temptation, ask yourself this question:

"What Will I Gain When I Lose?" (from the Kellogg's breakfast cereal commercial)

Answering the question will keep you grounded in the present and remind you of the benefits of the eating plan. 

After all, you wants the gains, the bennies. It's up to you.

Why Losing Weight Ain't Easy (Sugar Is The Enemy)

I have researched different eating and exercise programs for over 5 years. I haven't read about a comparison between sugar and tobacco until just recently. A well-respected holistic health doctor wrote an article comparing the negative health effects of sugar to those of tobacco. Wow! Interesting . . . 

Sugar As An Addiction

We all know that smoking causes diseases ranging from lung and throat cancer to heart disease. The nicotine in tobacco is highly addictive. If you've ever tried to stop smoking using sheer willpower, you know all about the craving for nicotine.

Sugar addiction is equally hard to conquer. And lately, it's clear that sugar, a major contributor to diabetes and obesity, ranks near tobacco as a major cause of death. 

Note that there are no warnings on the six-packs of cola that tell you the near 40 grams of sugar in one can is more than twice the daily amount recommended for good health.

We are so used to an excessive amount of sugar in our diet that we don't even think about it. Yet it is sugar that is the major cause of obesity.

Look around you at the next major gathering of people that you attend. I was in a sports arena recently. I was amazed at the number of people having problems fitting in the seats because they were too fat to fit easily.

What were these people consuming during the game? Food and drink full of sugar. One of the most popular food booths sold sno cones (shaved ice covered with flavored sugar water).

The First Step

Awareness is the first step to addressing the sugar epidemic. This is not one of the health field's false alarms or misrepresentation of the facts. 

This is a real, live, everyday problem.

Our health education must include information about the dangers of daily consumption of large amounts of sugar. A brief look at the sugar content of most processed foods turns out to be an education in itself.

Sugar Restriction

Restrict sugar in the average person's diet and the weight melts off magically. 

In fact, I wrote a free ebook showing you How To Lose 20 Pounds In One Month using sugar/carb restriction. Click HERE to get this ebook free of charge.

But some people have a sugar addiction (unfortunately, that includes me), so when they restrict sugar, they become like smokers craving nicotine. 

Just one more piece of candy, slice of cake, or a cookie. Only you cannot eat just one piece. If one cigarette creates the craving for another, one dose of sugar creates the need for another and another.

This addiction, along with the loss of appetite control that's also caused by too much sugar in your diet, leads directly to obesity. 

Sugar is the enemy.

Fortunately, there is a way to address sugar cravings with a simple change in your eating habits. Click HERE to eliminate sugar cravings and gain back appetite control. The bottom line is losing weight fast and safely.