Beginning or continuing to incorporate fitness into your life is a long journey that never ends. You must workout and train your body consistently if you want your results to get better and to last for the long term.
Fitness is NOT a short term thing you do right before summer or special events coming up.
I get it, we live in a society where we can have almost anything we want with the click of a button.
Today, we are all about instant gratification. When it comes to fitness and building the body you always dreamed of it is going to take months if not years of continuous work to get your there.
You CANNOT workout for one month and then take 2 weeks off. You CANNOT workout for 3 months and then take one month off. That is not how this works. You must make yourself and your health a priority before anything else.
You can have all the money in the world but if you are not healthy and have a strong body, you will not be able to enjoy life to the fullest potential.
And the truth is, once you lose the first few pounds fast, the closer you get to your goal weight, the harder the fat loss will be. You must be patient and always remind yourself of the end goal in mind, that will be your motivation and your drive to push you to every workout.
Trust me, there will be days when you love working out and other days you will dread it. Your will convince yourself that you deserve a day off and to stay in bed. This is a trick the mind plays on you. Do not give in to the relax temptation.
Get your ass up and do what needs to be done!!!
CARDIO for FAT LOSS
When it comes to cardio for additional fat loss, there are two main approaches most people take…High Intensity Interval Training vs Steady State Cardio.
Before I compare the pros and cons of both methods, let me first explain each method so you have a clear understanding.
HIGH INTENSITY INTERVAL TRAINING High Intensity Interval Training also know as HIIT is a form of cardiovascular exercise that stresses your heart into using about 80% or more of the max output. HIIT is structured using intervals of intense activity and then followed by moments of slower intensity or complete rest. When performing HIIT workouts, the goal is to ignite in your body the “After-burn Effect. “
The After-burn Effect is also known as excess post-exercise oxygen consumption (EPOC), refers basically to the increased quantity of calories burned after exercise. Physical activity increases muscles' demand for oxygen (VO2), which oxidizes carbohydrates and fats, producing the energy required for movement. This process can last up to 24-36 hours after your workout is completed. That means you will be burning calories for a longer period of time. You can achieve this effect with proper HIIT training.
You will NOT get this effect through Steady State Cardio.
STEADY STATE CARDIO
Steady State Cardio is exactly what it says, cardio sessions of long walking or light jogging for about 30-60 mins usually performed on a treadmill, stair master or elliptical of some sort.
While performing your steady state cardio, you should be able to maintain a conversation with someone. If you have a light sweat going on and you are not completely huffing and puffing then you are good to go.
Another way to judge your current progress and get the most out of your steady sate cardio session, is to try and be in the fat burning zone which is approx. 60-70% of your max heart rate.
PROS + CONS for H.I.I.T. & S.S.C
(H.I.I.T)
PROS
Gets Done Faster
Strengthens Heart
Improves Athletic Performance
Can be Done Anywhere
Can be Good for Additional Weight Loss,
Calorie Burning
Helps Build Lean Muscle
No Equipment Needed
Targets Fast Twitch Muscle Fibers
CONS
Should Not be Done Everyday
High Impact on Body
Higher Risk of Injury
Fatigue Faster
Not For Everyone
Longer Recovery
Not For Beginners
(S.S.C.)
PROS
Can do Everyday
Low Impact
Strengthens Heart
Increase Endurance
Can Perform Anywhere
Faster Recovery
Easy to Ease into
Great for Beginners
Burns Calories
Improves Bone Density
No Equipment Needed
Less Stress on Joints
CONS
Takes Longer to Complete
Doesn't Build Lean Muscle
Risk of Overuse Injuries
Can be Boring
Can Cause Weight Loss Plateaus
Doesn't Target Fast Twitch Muscle Fibers
I do see a benefit in both of these cardio methods, but the number 1 rule you MUST FOLLOW in order to lose weight is to be in a CALORIE DEFICIT.
Your body composition is mainly dictated by the food you fuel your body. If you take junk food in then your body will look and perform like junk.
If you take in high quality whole foods in the amount of calories to properly full your body and put on muscle, then your body will look amazing and will continue to grow as long as you fuel it with the right nutrition.
TO SUM IT ALL UP FOR YOU…
If you want to lose weight then consume less calories then your body uses on a daily basis.
If you want to gain weight for muscle growth then you must eat more calories then your body burns on a daily basis.
You will NEVER do enough cardio to burn off bad eating habits.
Until Next Time,
Zak
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