Top 8 Tips for Cardio for Fat Loss
Cardio: Where do I start? Its something I get asked about almost every day:
How much should I do?
When should I do it?
What type should I do?
Should I do it fasted?
Should I do it before or after my weights session?
Do you do it?
So here are my Top 8 Tips on Cardio For Fat loss:
Cardio is a variable NOT a constant
Cardio is a card to be played at the right time. You want to keep it in your back pocket until the time is right and then ‘WHAM!’ you play your ace card.
Cardio is used to increase energy expenditure, do this alongside reducing energy intake and in theory everything being equal you will lose fat. But our bodies are very clever well-oiled machines that are constantly trying to establish a state of equilibrium. This means if we always do cardio our bodies will become efficient at the exercise and after a while our results will slow or even stop (ever hit a plateau? This is it).
This is where a lot of people fall into the cardio trap; increasing their exercise to try and make significant headway in their body composition often decreasing calories at the same time. It’s a fast track way to burn out, blow out or getting injured.
2. NEAT is where its at
I hear it time and time again: women telling me they have done everything they can do get results but NOTHING works. They train 4 times a week and claim to be super active, but as soon as I delve a little deeper into what they are doing in-between their training sessions the clearer it is to me they are simply not moving enough.
NEAT (meaning Non-Exercise Activity Thermogenesis) stands for the amount of subconscious movement or physical activity we do on a daily basis that isn’t training or exercise. This is anything from cleaning, walking, shopping and even fidgeting and can account for a whopping 50% of our energy expenditure (in very active people) to 15% in very sedentary people.
What ‘naturally’ lean people do differently is simply be more active. They have active jobs, walk more, or simply move or fidget more. It can be as simple as being more animated in day to day to life! I’m sure we all know someone that seems very slow in everything they do; almost like the are in energy conservation mode? Well compare to this to someone who seems almost on the edge of hyper active and I would put money on it the hyper active person is significantly leaner than the slow, sloth like person – even if their ‘training’ is identical.
3. Get Yourself a Step Counter
Walking is by far the one thing you can do which will get you your body comp results – no high-energy crazy workouts required. It burns calories, lowers blood pressure, lowers resting heart rate, increases oxygen delivery and increases our NEAT.
The first thing I get all of my clients to do is buy themselves a step counter. It is the easiest way to track how much movement you are doing and most can find it to be a massive wake up call about how little they actually move – especially when they have a desk job.
Even for myself working as a Personal Trainer I find the days I work in the gym on my feet vs. the days I work from home my step count can be anything up to 10,000 steps different. I have to work so much harder for it on my rest days to move more but feel so much better for it at the end of the day.
Try getting up and away from your desk and move every hour to try and incidentally increase your steps. Start moderately (say 5 – 8,000) and work your way up from there.
4. HIIT or Steady State depends on goal and body shape
Burning calories is burning calories no matter how you go about it. I tell clients they can chose to do HIIT or steady state depending on what they prefer. My ultimate goal is to get them doing something they enjoy because they are more likely to stick to it and get results.
There are benefits to both HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State). For example HIIT means you burn more calories in a shorter amount of time (so you can get your workout done in 20 minutes as opposed to 60 for example). Whereas LISS is more relaxing and calming, can be of a source of enjoyment and it doesn’t take as long to recover from (if any time at all).
Where I will be more specific for my clients is further down the line when they are already lean and want to start sculpting their body more specifically. If they want to maintain some muscle HIIT is the way to go (it can increase growth hormone which promotes muscle growth) but if they want to lean down or lean out a specific area like their legs for example, steady state (especially walking) would be more beneficial.
5. PeRform cardio after or away from your weights session – not before it
Performing cardio before your weights session will only deplete your glycogen stores making it harder to perform your weights session. The intensity in your session will decrease, meaning ultimately your ability to build muscle will decrease and so to your ability to ‘burn fat’ more efficiently. Perform cardio either after your weights session or as a separate session later in the day.
6. If You want to do moderate intensity cardio (like a 10km run for example) limit it to a couple of times per week only.
Moderate Intensity cardio conditions your muscles to work at a low intensity for long durations that will have an adverse affect on your weight training where the goal is to lift heavy for short explosive bursts. It also leaves you more prone to injury and burn out. If you love running but your goal is body composition limit your long runs to a couple of times a week to minimise the detrimental effects it could have.
7. Chose a time of day that suits you
Don’t overthink the basics! Cardio fasted or not for the majority of people makes little difference. Your overall calories in vs calories out will still remain the same regardless. If you prefer doing your cardio on an empty stomach first thing in the morning then do it – if you feel weak and useless without eating beforehand then do it later in the day!
This only really comes into play for people who are very lean and start requiring small tweaks to make the difference – make sure you nail the basics first!
8. Keep it fun!
If you hate it you won’t stick to it! If you hate HIIT training – opt for steady state and visa versa. Long term you will be better off. Or try something completely different like modified strongman or a class where you get to build a community and have likeminded people to help you along the way when motivation wanes – ultimately whatever keeps you compliant is the key.
In conclusion - don’t sweat the small stuff (pardon the pun!). Use cardio as your ace card, keep it simple, don’t over do it and your body and mind will thank you for it in the long term.
Kylie
xoxo
References:
Levine, James. "Nonexercise activity thermogenesis (NEAT): environment and biology." American Journal of Physiology - Endocrinology and Metabolism. no. E675-E685 (2004). 10.1152/ajpendo.00562.2003 (accessed December 15, 2013)