Myths About Cardio and Weight Loss

It seems that nowadays everyone is concerned about weight loss. In fact, almost 6 out of 10 Americans want to lose weight. Between social media, the internet, magazines, and TV, we are constantly confronted with thousands of weight-loss “tips, tricks, and quick-fixes”. So what is the problem? With so many “solutions” out there, why are so many people still having trouble losing body fat?

That is because a lot of these “tips and tricks” are simply not true. Today I wanted to touch on one of the biggest myths in the fitness world – that doing A LOT of exhausting amounts of cardio is essential to losing weight. Wrong, wrong, wrong! Let’s dive in and take a look at a few myths that you should quit believing ASAP.

MYTH: FOCUS ONLY ON CARDIO FOR WEIGHT LOSS

First thing’s first – does cardio burn fat? Yes, but it is not the only activity that can help you slim down. All cardio and no strength training is not only boring but it may also cause you to burn fewer calories overall. Strength training builds lean muscle mass, which will increase your metabolism and decrease fat. So the more muscle you build, the more calories you burn on a day-to-day basis.

Some strength training workouts can even double as cardio. Maximize weight-loss benefits by incorporating up to four non-consecutive days a week of resistance-based exercises – TRX, HIIT, weightlifting.

MYTH: CARDIO ON AN EMPTY STOMACH BURNS MORE FAT

THIS is probably the one I get asked about the most.

The trouble with the fasted cardio theory is that the large muscles that power you through that cardio for weight loss rely heavily on a combination of carbs and fats for energy. When you run on an empty stomach, your body will turn to the carb and fat fragments in your bloodstream and muscle stores, NOT to the fat in your fat cells to energize your workout. This strategy could kick you in the butt as you may become hyperglycemic and low on hydration, which can cause you to cut back on the intensity or stop before you have put in the 40-50 minutes that research has shown to be necessary for effective fat-burning cardio.

Do yourself a favor and skip the pre-gym fast and show up ready to crush your workout by fueling up 90 minutes before you start. I’m not saying to eat a 5-course meal. Keep it light – a small piece of fruit and half a cup of yogurt with a few tablespoons of granola. And of course.. drink your water!

MYTH: IF YOU DO ENOUGH CARDIO, YOU CAN EAT WHATEVER YOU WANT AND STILL LOSE WEIGHT

Wrong. Just wrong.

Not only do most people (and most machines and calorie trackers) overestimate how many calories they burn during their workouts, but they also underestimate how many calories they are eating as well. Not a great combo.

Exercise alone unfortunately is just not enough to burn fat. You cannot out-exercise a bad diet. You need to understand that when it comes to gaining or losing weight, your caloric balance will determine your results. If you are burning more calories than you are eating, you are going to lose weight. If you are burning less calories than you are eating, you are going to gain weight. THIS is the overriding rule of all weight-related goals. NO MATTER HOW MUCH CARDIO YOU DO!!!!

MYTH: STAY IN THE “FAT-BURNING ZONE” IF YOU’RE TRYING TO LOSE WEIGHT

In case you missed it earlier and are still wondering, “does cardio burn fat?”, here is a quick refresher: Yes. It. Does. But it is also not the only way to make it happen. Your body will also burn fat as fuel during lower-intensity workouts, but that is not what you need to focus on for weight loss. What counts the most is your overall calorie expenditure, not the fuel source. The higher the intensity of your workout, the more calories you will burn. That burn lasts up to 24 hours after your last rep or step.

Now before you go switching all your cardio to high-intensity, maximum-effort training, remember that this type of exercise also comes with its own risks, such as greater risk of injury and over-training fatigue. It is recommended to alternate between low- and high-intensity workouts to give your body proper time to recover and build consistency.

MYTH: DO CARDIO FIRST, THEN HIT THE WEIGHTS

Think of it this way – if you are hitting the treadmill for an intense cardio session and then you plan to hit the weights afterwards, you will have very little energy left to make your resistance training count. When it comes to doing a full, high-intensity cardio session and an entire resistance training workout, perform each of them on separate days. By doing so, you can give each workout your all and be able to burn more calories in the process.

MYTH: DISTANCE RUNNING IS A GREAT WAY TO SLIM DOWN

While yes, there are a ton of benefits you get from running (improved cardiovascular health, more stamina), seeing the number on the scale go down will not necessarily be one of those benefits. All the long distance running you do will make your body more efficient at conserving energy so you can go the distance. As you increase endurance, you will gradually start to burn LESS calories. Which is great if you are training to run a marathon, but not so great if you are running to lose fat. Pair that with the common increase in appetite you get from running (increased calorie intake) and some runners may actually GAIN weight.

Now I am not saying you should never run if you are trying to lose weight! If you enjoy running, you totally can lose weight! You just need to do it properly. To still keep running distance and shed a few pounds in the process, you need to add resistance training into your schedule at least 3x a week where you focus on equally working opposing muscle groups and improving joint mobility and function to build strength and burn additional calories.

MYTH: CARDIO ONLY BURNS FAT

Wrong! Cardio burns both FAT and MUSCLE. When you quickly deplete your intramuscular fat, your body begins to look for energy from other sources – your muscle. That is why it is vital to incorporate strength training into your workout routine.

Strength training keeps your muscles in a state of recovery, replenishing their protein stores, and most importantly, rebuilding! Circuit training (a mix of strength training and HIIT) strengthens your bones and muscles, causing your body to work to create healthier bone and muscle mass, while eating away at your stored fat tissue.

MYTH: ALWAYS SPLIT UP STRENGTH AND CARDIO TRAINING FOR WEIGHT LOSS

Now, I know a few myths ago I stated that you should not do cardio and resistance training on the same day – BUT I don’t mean all types of cardio. That was referring to doing an INTENSE cardio session (like sprints) and then trying to go give it your all during your resistance training. So let me try not to totally confuse you…

While often it is beneficial to split up your sessions if BOTH are high intensity, there are times when combining strength training and cardio can be efficient and effective. It has been found that adding cardio into the middle of your resistance training will have a greater metabolic impact post-workout than if you do cardio BEFORE or AFTER lifting weights. What does this mean? This means that your calorie-burning metabolism will be going strong way after your workout has ended.

So next time you cannot decide between strength or cardio for weight loss, why not do both?? An easy way to do that is to use the treadmill as active rest between weight training sets.

To sum it all up, small amounts of cardio can definitely be an effective weight-loss tool, but only when accompanied by other exercises that target your entire body. The best possible exercises you can do to truly lose body fat and gain muscle would be circuit training, strength training, and HIIT workouts. All of this of course paired with proper nutrition. Hope this helps you decipher fact from fiction when it comes to cardio and fat loss!

-Body By Riss