What Is The Best kind Of CARDIO For Fat Loss?

What Is The Best kind Of CARDIO For Fat Loss?

Cardio is often the most misused fat loss tool. And your exact level of leanness may impact how you implement cardio in your training routine.

For instance, if you’re super lean with your macros and strength training routine all dialed in, but struggling to break through a plateau and get rid of that last little stubborn bit of fat, you may benefit from some low-intensity steady state cardio AFTER your strength workouts.

This can be done in the form of walking or riding…

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But before I dive more into using that steady state cardio at the end of your training, and other upsides and downsides to different types of cardio for fat loss, I want to discuss the “myth” of the Fat Burning Zone.

The Myth Of The Fat Burning Zone

First off, what is this supposed fat burning zone?

When you do cardio in that lower-intensity, steady state range or that 55-70% max heart rate zone, you’re supposedly in the Fat Burning Zone.

But this name is kind of misleading.

There is not some magical heart rate zone where you ONLY burn fat as fuel.

But this became the name of that lower intensity heart rate zone because, 50% of the calories burned during a session can come from fat whereas at higher intensities that number may only be about 35% of total calories burned.

So yes, “technically” you do burn more calories from fat at that lower intensity…

However, you’re also burning fewer calories during that same length of time.

That’s why a higher intensity session may ultimately lead to more fat burned during the same workout duration.

A higher intensity session means more calories burned. And while only 35% of the total calories burned may come from fat, that could still overall more fat burned in the same length session.

So while using lower intensity cardio sessions may be a great way to achieve body recomposition it isn’t because you’re staying in some magical fat burning zone.

Now let’s talk about how you can use this steady state cardio to achieve some fabulous body recomposition results.

Really quick before I do though, I feel the need to mention that, honestly, too often we turn to cardio to try to rush those results.

However, there is no out exercising or out dieting time.

Strength training may be even more key for fat loss because it aids in muscle growth and retention which helps us avoid the metabolic adaptions often associated with losing weight. By retaining lean muscle mass, we burn more calories at rest and will ultimately look leaner as we lose fat.

Not to mention we can design our strength routines to still work a diversity of energy systems to maintain our overall cardiovascular health.

That being said, it’s never bad to know how to use every tool in your toolbox to create a routine that you ENJOY that matches your specific needs and goals.

So…What is the best type of cardio for fat loss?

Low intensity steady state cardio!

When I’m talking about lower intensity steady state cardio here, I’m talking about cardio that allows you to talk as you perform it.

You aren’t trying to crush yourself with this form of cardio training.

Actually the exact opposite.

You are riding, walking or rowing at an intensity you feel like you can do for extended periods of time with no real strain.

So how can this “easy” form of cardio be better than running or even HIIT?

While running or riding hard for a longer period of time may burn more calorie and therefore more fat during each session, it can also be catabolic to muscle tissue and fight against your body recomposition goals.

Not to mention over time your body adapts and becomes more efficient, which is great for performance but not so great in terms of trying to burn more calories during your training session. So you actually burn fewer calories over time during these same training sessions.

You also have to be careful with these intense sessions and schedule them correctly around your strength workouts so they don’t hinder your results.

Same actually goes for high intensity interval training sessions.

While there are a ton of different interval designs you can use to work different energy systems, these quick and efficient workouts will drain you.

They are often touted for their effectiveness for weight loss because you can create a calorie burn equal to those longer steady state sessions BUT in less time.

And they can be fun for those that get bored with steady state cardio since you can use a diversity of moves.

They’ve even been recommended for fat loss because of the “after burn” they create.

The After Burn is technically called EPOC or excess post-exercise oxygen consumption.

Basically…The harder you workout the more your body has to work to recover or return to homeostasis after and the more energy we have to expend during the recovery process to return to our resting state.

This means we continue to burn calories even AFTER the workout is over. Hence the name AFTER BURN.

But far too often we really overestimate the calories burned from the after burn. And we would see far more benefit from building muscle with strength training.

This is all why, if you’re looking to tweak your routine and expedite those results, the best cardio to include specifically for fat loss is low intensity cardio session.

Casual cardio that’s almost relaxing in a way.

These sessions are easy to add in without hurting your strength training sessions. And they allow you to ADD in this extra movement during the day to help avoid metabolic adaptations and increase your daily energy expenditure.

They won’t fight against your muscle gains either.

AND they may even help you “spot reduce” those stubborn areas.

Now note, this is NOT a magic pill nor a quick fix. So if you’ve every heard you can’t spot reduce, that is basically true.

But there have been some interesting studies showing that low intensity steady state cardio AFTER a training session working those stubborn areas with that last little bit of stubborn fat CAN help you with fat loss or spot lipolysis.

It’s key to note that this will benefit you most when your diet and exercise routine are fully dialed in and you’re trying to break through that plateau to lose that last little bit from those stubborn areas.

So why or how does it work?

You mobilize more fatty acids from tissues surrounding the muscles worked. So if say you have that last little bit of stubborn belly fat, you may choose to work your abs at the end of your strength session to mobilize those fatty acids.

Then by including that low intensity cardio after you’ll utilize those mobilized fatty acids.

Basically, the studies showed you burned the fat from those surrounding tissues!

And because this cardio isn’t super intense, you won’t drain your energy stores further to hinder you from training hard in your next strength session, which is key to allowing you to build lean muscle to only improve your body recomposition results.

Not to mention this lower intensity cardio won’t put you at risk for as much muscle loss as that higher intensity steady state training would.

So if you’re looking to keep your metabolic rate higher, utilize spot reduction or spot lipolysis as much as possible and allow yourself to work hard during your strength session to lose fat as fast as possible, include these low intensity steady state cardio sessions in your routine a few times a week AFTER your strength workouts.

Ready to dial in your diet AND your workouts to get the best results as fast as possible?

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–> The RS Formula

FHP 331 – Turning Obstacles Into Opportunities

FHP 331 – Turning Obstacles Into Opportunities

We can’t always control what happens, but we CAN always control our attitude about what happens.

We can see it as an opportunity or an obstacle.

It’s all about our PERSPECTIVE.

So instead of dwelling on the event you can’t control, focus instead on what you can do….and that means CONTROL YOUR PERSPECTIVE.

However, this is easier said than done.

That’s why I wanted to share 3 tips to help you shift your perspective and see obstacles as opportunities.

It’s key we do this so we keep moving forward through the ups and downs that are bound to occur!

3 Tips To Help You Turn Obstacles Into Opportunities:

Tip #1: Reframe the situation – It’s a detour.

Instead of seeing a “failure” or a “setback” as the end of the world, realize it’s merely a detour. You’re merely learning a way not to go. Or heck, maybe you actually found a way around another speed bump or issue!

The point is, you need to see it as a part of the journey.

It was part of the learning experience that will help you continue on your way.

By doing this, you give yourself a moving forward mindset.

Because we have to remember that whether we believe we can or we can’t, we’re right.

Assess what happened. Assess maybe what lead to the off plan trip. Then use that information to help yourself move forward…potentially even faster!

Tip #2: Plan and Track.

So often obstacles lead to us throwing our hands up in frustration because we don’t know what caused them and we have no plan to help us get back on track.

The frustration we can feel without direction often puts us in a more negative mindset. It makes the setback or slip up or obstacle feel even more frustrating than it has to.

But when you have direction? If you can even see what happened in your tracking and logging? You can more easily make tweaks.

Give yourself a plan. Yes deviations from it will happen, but it gives you direction and a course of action to keep moving forward. And then by tracking what is and isn’t working, you can make accurate changes!

So often we can control our perspective when we feel more in control of what we are doing. And having a plan does just that!

Our thoughts impact our actions but our actions also impact our thoughts!

Tip #3: Control what you can control. (From your attitude to your action)

The simple fact of life is…stuff outside our control is going to happen.

So when it does, we should focusing on controlling what we can control.

Again you can’t change events, but you can always control your reaction to them and your attitude.

So control what you can control.

Focus on pausing to breathe and assess the situation. That can help you shift your perspective and your attitude. Then take action focused on moving forward over dwelling.  

But stop focusing on something you can’t change. That will only build up the obstacle.

If you instead focus on adjusting your attitude and the actions you are then taking, you can embrace those events as opportunities to learn and grow!

SUMMARY:

We can see things as obstacles or opportunities. The choice is ours. Because those events? Well they happened.

Use them to grow!

The Most Underrated Core Exercise

The Most Underrated Core Exercise

A strong core is one that can not only power rotation but also PREVENT IT.

So often our core training focuses on rotational moves. Maybe some anti-flexion or extension exercises too…

But if you actually want to be able to avoid injury, you’ve got to build a strong, stable core that can prevent unwanted or unneeded rotation.

And that’s why ANTI-ROTATIONAL core work is so key!

Being able to control or prevent rotation will help you improve how you transfer force between your upper body and lower body.

So not only does this anti-rotational core work help protect your spine, but it also can help you improve your shoulder and hip stability as well.

Plus, to be able to power rotation efficiently, you first have to learn how to prevent and control it!

So if you even want to get stronger with your rotational moves? You want to include anti-rotational core work as well!

Because Anti-Rotational Core Work is so important, I think it’s key we include moves like this amazing plank variation – The Plank With Row.

The basic plank is a great anti-extension exercise. And by adding in the row, we can make it a great anti-rotational move as well.

And while I feel so often planks are an overrated movement because of how we use them, constantly focusing on holding longer over holding harder, I think some plank variations done for shorter intervals of work with intentionality and focus on what you actually feel working, can be the missing piece in our core training routine.

Plus, because they require no tools to perform, you can use them whether you train at home or at a full gym!

With the Plank with Row, you will work to build anti-rotational core strength and avoid your body’s urges to want to twist as you change your base of support to perform the row.

It is a great move to improve your shoulder, spinal and hip stability while also activating the muscles of your back. If you’re struggling to really improve your scapular control, this is a great way to work on it as you strengthen your abs, obliques and even glutes!

Here are 3 tips to help you maximize the benefit you get from this fundamental anti-rotational move.

3 Tips To Help You Master The Plank With Row:

Tip #1: Slow things down.

Often when we do reps of a movement, we just are focused on getting them done.

Or when we feel ourselves losing balance, we try to rush through.

But with this anti-rotational core move, it’s key we SLOW THINGS DOWN.

We want to focus on that mind-body connection and what we feel working.

When we feel unstable, we want to slow things down and focus on engaging muscles harder.

As you lift to row your hand up, focus on pulling the elbow down and back by using your upper back. Feel yourself drawing that shoulder blade toward your spine.

Focus on feeling your abs and obliques work to avoid rotating open as you row up.

Feel the side of your back on your supporting hand stabilize the shoulder.

Even feel your glutes flex to keep your hips stable as you drive back through your heels.

Slow down the movement to really fight the rotation and be present in your body and intentional with the movement.

You want to slow things down to prevent unwanted movement and learn to engage things properly.

Tip #2: Push the ground away.

Creating that solid connection with the ground through your hands and the balls of your feet will actually help you better activate everything to stabilize.

Don’t just get focused on the movement, focus on feeling yourself push that ground away to better stabilize your supporting shoulder.

And focus on driving your feet down into the ground to fight your hips desire to rotate as you row up. It will help you create more tension through your legs.

Part of including anti-rotational core work is learning how to transfer force between your upper and lower body.

That means knowing how to properly create tension through your core.

This starts at your foundation or your connection to the ground!

Tip #3: Set up with a wider base.

Our body is amazing in that it will find a way to replicate the movement we ask it to perform whenever possible.

However, this can mean it will recruit muscles it shouldn’t if we aren’t careful to MIMIC the movement we want to perform.

It’s why all too often people end up feeling their lower backs during planks when their abs should be working.

Sometimes we need to regress to progress so we can make sure we’re using the correct muscles and creating those more efficient recruitment patterns.

That’s why the base of support you create when first learning this movement is key.

You can always modify any plank off a bench to reduce the resistance. But with anti-rotational core moves, you can also change your base of support.

With this Plank with Row, you can start with your feet wider apart than shoulder-width and hands together under your chest.

This tripod position can help you have that base of support to really focus on fighting the urge to rotate as you row.

As you build up strength, you may find you bring your feet in toward hip width while slightly widening your hands out.

But don’t rush to change your base until you can fully control the move.

Doing a supposedly “harder variation” you haven’t earned will only backfire.

SUMMARY:

If you want to improve your core strength and stability, do not ignore the importance of anti-rotational core work!

Moves like the Plank with Row are a great way to improve your shoulder, hip and spinal stability not to mention strengthen your back, abs, obliques and even glutes!

FHP 330 – 4 Reasons Tracking ISn’t Working

FHP 330 – 4 Reasons Tracking ISn’t Working

What we measure we can manage.

If you don’t have clear data about what is going on, you can’t make accurate changes.

Tracking provides us that data. 

However our data is…well…only as good as our data collection methods.

So if tracking isn’t working? You need to take a look at how you’re collecting data as one of these 4 things may be going on…

And note…I’m not saying we are trying to intentional do things wrong, but I also believe that with hard changes there are easy ways to make excuses or unintentionally lie to ourselves about how “consistent” we are being!

#1: You’re Not Measuring Correctly

There is definitely a learning curve to tracking. 

And if we aren’t entering ingredients that match what we’re actually consuming, we may not be giving ourselves an accurate picture.

If you weigh an ingredient raw? You have to enter that ingredient raw.

If you weigh it cooked, make sure to select a COOKED ingredient or item in your tracker as the macro breakdown will be different and you may be underestimating what you’re eating. 

Most food shrinks when cooked!

Also, make sure you’re giving yourself reliable and consistent forms of measurement.

While I know we all think we can eyeball portions sizes well…well most of us can’t.

And it’s not always that we overestimate things either.

Sometimes out of fear we give ourselves LESS!

And both can hinder our progress and prevent us from learning about what actually works.

We have to remember that the more consistent and accurate we can be, the more we can truly learn what works for us so we understand the portions we need and don’t have to log forever.

I also get that we often GIVE UP when the tracking seems difficult.

We pick a food that seems similar. But picking a Cobb Salad doesn’t mean that the macros in that salad were the same as the one you got.

This could throw off what you’re actually hitting on average.

Same thing when it comes to recipes. We make a casserole, and even weigh each ingredient to create the recipe, but then we eyeball the portion size instead of weighing it out.

While there is an amount of “deviation” or “error” we need to accept, we need to control what we can control to be consistent in the data we are giving ourselves.

#2: Not Using The “Right” Ratio

The simple fact is, one size doesn’t fit all.Tracking macros doesn’t mean hitting one specific number. It’s why in my Macro Hacks, I not only lay our ratio options for different goals that you cycle to slightly even test out what works best for you but even give RANGES for each macro based on those goals.

We have to remember it isn’t just our goal or workout routine that dictates our needs. It’s our genetics, previous dieting history, even our sleep and age and simply what we ENJOY eating all come into play.

And then we need to constantly adjust as our needs and goals change because what once may have worked, may not any longer.

Whether it’s because we’re going through menopause. Less active with a desk job. Or even simply sleeping less and more stressed.

We need to adjust.

So don’t blame the tracking. Realize that the tracking is why you can accurate tell if something is or isn’t working!

#3: Not Logging Everything

Let’s be honest here…we’ve all not logged something.

Whether it’s because we didn’t want to remember we ate it, we forgot we ate it or it just seemed like so little more we didn’t bother, those missed foods can add up.

You’d be surprised by how not counting in 30 calories of sauce can make a difference when it’s done OVER and OVER and OVER again.

We have to remember that these things change not only the actual ratio we are hitting but also the calorie deficit we create over the week.

A bite here or there as you taste meals or pick food leftovers off your kids plate…well those bites add up more than we’d like them too!

So especially to start, or if you’re feeling like nothing is working, get really precise. 

I know it’s tedious and annoying BUT saying you have to weigh those bites before you take them may A. Keep you from mindlessly snacking and help in and of itself but B. Also allow you to truly know what you need!

And don’t skip those cheat days.

I know it can be hard to log those accurate, but so often we forget how those add up. Even though it seems like we’re being consistent – hitting our numbers 5 or 6 days out of 7, you’d be surprised by how those calories and off ratios on even ONE DAY can impact the small deficit you’re creating over the week.

That one day may be the culprit of your issues. BUT you’ll only know if you log even if it’s a guesstimate. And simply the accountability? Well that may be enough to start creating change!

Remember logging and tracking EVERYTHING is how we learn. And then we can move forward with a better understanding of what our body needs.

Tracking is a teaching tool.

#4: Mindset

Honestly I think one of the biggest reasons tracking doesn’t work is our mindset about it.

We hold ourselves back from actually committing to it and seeing it as a learning tool.

And anything we don’t embrace and commit to, we don’t really seek to improve at.Starting out you may struggle to log everything. You may struggle to hit your ratios.

But change requires change. And we need to embrace that and know we can at least accurately make tweaks to what we are currently doing by tracking.

But if we don’t track? Well we can’t know what needs to truly change.

Small tweaks add up.

So if you’re going to track, embrace it.

See it as that learning tool.

But truly do it. Don’t write it off before actually implementing and testing the habits.

Just remember, what we measure we can manage. In ANY aspect of life.

If you want to improve, it’s key you can truly assess what you are doing and what needs to change!

If you enjoyed this episode of the Fitness Hacks Podcast, please leave a review on iTunes and comment below if you have any questions!

And if you’re looking for help to dial in those macros and get fabulous results, join my Macro Hacks TODAY!

–> The Macro Hacks: https://themacrohacks.com/macro-hacks