There is a common misconception – particularly amongst females – that you have to do more cardio if you want to lose weight. Coupled with the other big misconception that ‘lifting weights will make you bulky’ has led many females to turn into cardio bunnies who either won’t lift weights at all or only use light weights. Big mistake!
What if I told you steady state cardio can actually stop you from losing weight? It can, by the way. Over time, performing hours of steady-state cardio can actually cause your metabolism to slow down. The effect of this is doubled when combined with a low calorie diet. Unfortunately this seems to be the recipe of choice for most girls trying to lose weight – low calorie diet, high cardio program.
The worst part is that this will work at the start, lulling you into a false sense of security. Then your body will start to adapt to it and cause your metabolism to slow down. In order to keep getting results, you will have to keep increasing your cardio and decreasing your calories. That doesn’t sound very fun to me.
The good news is weight training actually increases your metabolism by building lean muscle mass. The more lean muscle mass you have, the greater your ability to metabolize fat. Long duration cardio can actually counteract these efforts by burning into the muscle mass you already have. So, dropping the hours of cardio for some shorter sessions of heavy lifting (whatever is heavy for you) will actually make you leaner. And don’t worry, unless you have crazy high levels of testosterone as a female, lifting weights WILL NOT MAKE YOU BULKY!
I’ll be honest, I used to do hours upon hours of cardio and wondered why I still couldn’t lose stubborn body fat, having always eaten relatively healthy and been highly active. I would try to eat less and run further, but I was burning myself out. Now, I have focused on reversing the metabolic damage I caused myself by focusing on lifting heavy weights in lower rep ranges. I NEVER do cardio, and I can EAT MORE food than I did before WHILE GETTING LEANER! That’s a lifestyle I want to live – a healthy, happy and fulfilling one rather than an extreme, restrictive and depriving one.
If you do cardio because you enjoy it, then that’s an exception. I still enjoy going for a walk with friends occasionally, but it’s more of a social thing than for exercise. The occasional run or walk won’t hinder your weight loss efforts, and some cardio may still have a place in your program particularly if you have a lot of weight to lose. But doing hours and hours of cardio will cause you nothing but pain and metabolic damage. It’s painful and ineffective, so why submit yourself to that?
The exception to this is of course HIIT (or high intensity interval training) cardio. This is where you alternate work-rest intervals to raise and lower your heart rate. You can do HIIT cardio on the treadmill, cross trainer, rower, or doing a circuit of body weight/weighted exercises (think burpees, kettlebell swings, push ups). HIIT has amazing fat-blasting potential and you only need to do it for 20 minutes to maximize its effects.
Check out this article for more on HIIT training and an example of how to do a HIIT workout:
Make the change today! You will thank me for it 🙂