A Dirty Little Secret About Your Cardio Routine
Hi KB Community,
Today, I am all about ‘real talk’… so lets talk.
Don’t get mad at me, but I’m here to let you in on a dirty little secret about your workout routine: Just doing steady-state cardio or endurance training is not enough to get the body you want. Furthermore doing only or too much endurance based steady state cardio like hours of running, cycling and elliptical can also hurt your fat loss goals.
When I tell people all their hard work on elliptical machines or long runs could actually create weight loss resistance, some react defensively. Others are relived, and of course confused.
After all for many people treadmills and long runs drain valuable time you could be using for other activities.
IF YOU LOVE IT– DO IT! But, if you think you MUST do it to lose weight- that’s not really the case at all! And if you do love it and want to do it for a long time and without overuse injuries you must supplement strength training.
Real fat blasting workout routines are two types:
Strength workouts — Building strong muscle is the only way to rid yourself of fat and get yourself metabolically active.You cand do this with correct strength training, kettlebells, body weight, suspension and other strength regiments.
High Intensity Shorter (Met-Con) Workouts – Met-con stands for metabolic conditioning. For fast, lasting fat loss, high intensity interval training (HIIT) becomes your most efficient, effective alternative to steady-state cardio. Better yet, more intense and higher quality short bursts train your body to handle stress and recover.
Strength training and Met Con are more intense exercise that creates a bigger metabolic cost, so you burn more calories, particularly fat calories, after you exercise. And you build a strong able body.
Lastly – you need strength and mobility in your training – these are the key components to living a health, long and able bodied, active life. The correct training regiment or workout should have strength:push, pull, hinge, quad, core, mobility, locomotion.
So, why is endurance exercise not ideal if you want all-day fat burning and fast, lasting fat loss? For one, it raises stress hormones like cortisol (literally a stress hormone that triggers fat storage. It also that breaks down lean muscle tissue.
If you LOVE running, long cycling, jogging – treat it like your sport – an activity, sport or hobby you love. And you must still (like any athlete) have a real strength and conditioning routine to help you deal with the overuse, muscle imbalances and biomecahnical requirements of your chosen sport or hobby.
And if you hate running, jogging, spending an hour on the elliptical of cycle – DON’T EVER DO IT AGAIN! and see even more incredible results with the right strength, burst, HIIT and met-con workouts.
So, why is endurance exercise not ideal if you want all-day fat burning and fast, lasting fat loss? For one, it raises stress hormones like cortisol (literally a stress hormone that triggers fat storage and breaks down lean muscle tissue).
In other words, when you do a long run or walk on the elliptical machine, you’re burning fewer calories during your workout and no post-workout calories or fat.
Try this Fat Fighting Workout Routine:
Yes, we added a run option for those of you that need to get out there!
- 1 minute: Sprints, or cycle sprints or elliptical sprints or KB Swings
- 15-20 sec rest or steady jog
- 1 minute: Deep Squats
- 15-20 sec rest or steady jog
- 1 minute: Push Ups
- 15-20 sec rest or steady jog
- 1 minute: Sprints, or cycle sprints or elliptical sprints or KB Swings
- 15-20 sec rest
- 1 minute: Walking Lunges
- 15-20 sec rest
- 1 minute: Hold downward dog or hold yourself over the pull up bar
- 15-20 sec rest
- 1 minute: Sprints, or cycle sprints or elliptical sprints or KB Swings
- 15-20 sec rest
- 1 minute: Glute bridges
- 15-20 sec rest
- 1 minute: Hold plank
- 15-20 sec rest
- 1 minute: Sprints, or cycle sprints or elliptical sprints or KB Swings
- 15-20 sec rest
- 1 minute leopard of spiderman crawls
Stretch & You ARE DONE!
Love this? wait till you try one of our Kettle Kickboxing home fitness programs:
Go for the Scorcher Series workout program – it’s 4 complete FAT SCORCHING workouts under 35 min each – no more steady cardio (unless you want to do it).
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