However, in the quest for long-term fat loss and muscle toning, there is still a general misconception about the role of cardio as it relates to fat loss and muscle definition.  Contrary to popular belief, cardio actually takes a backseat to resistance training.

Cardio vs Resistance

Generally speaking, cardio and resistance training complement one another in one’s journey toward optimal wellness.  However, the real truth is that a resistance workout supersedes cardio when the main goal is long-term fat loss.  The reason is because muscle is metabolically more active than fat.  You’re probably asking yourself, ‘what the heck does that mean?’  That statement is just a fancy way of saying that lean muscle burns more calories than fat.  In simple terms, the more muscle you have, the more fat you’ll burn.  Despite this, many folks still attempt to sweat the fat away on cardio machines.

Pound for pound, you will burn more total calories during a cardio workout versus a comparable resistance workout.  However, studies show that your average daily metabolic rate drastically increases with resistance exercise⁽¹⁾.  With more lean muscle you will burn more calories during the course of your day than if you maintain a high fat body composition.

Women always seem to be concerned about getting too muscular or bulky.  I always give the same response to my clients as well as other ladies who pose this same question.  Unless synthetic steroids are used, women are biologically incapable of building large muscles.  They don’t have enough testosterone to make this happen.

Resistance Is the Winner

With long-term fat loss being the main fitness goal, resistance training is the undisputed king.  Although weight training is the traditional choice, there are other ways to incorporate resistance into your workout.  Here are a few options:

• Add an incline while on your cardio machine
• Take the steps instead of the elevator
• Incorporate body-weight exercises like push-ups, pull-ups, squats, lunges, etc.
• For an individual with an advanced fitness level, perform high-intensity interval training (HIIT) workouts

Other Resistance Training Benefits

In addition to fat loss, there are a myriad of other benefits to performing resistance exercises:

• Changes your body composition for the long-term, thus ending the yo-yo dieting syndrome
• You’ll burn more calories during a 24-hour period
• Helps to control blood sugar and hypertension
• Strengthens connective tissues (ligaments, tendons) which decrease risk of injury
• Strengthens bone density, which decreases the risk of osteoporosis as we age
• Improves overall look, the way clothes fit, and self-esteem

So, don’t be afraid to raise the bar!

References:

⁽¹⁾ http://jap.physiology.org/cgi/content/full/82/1/298

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The FDA has recently released a stern warning to consumers to avoid the popular, but potentially dangerous diet pill, Hydroxycut.  Manufactured by Iovate Health Sciences Inc. of Oakville, Ontario, this supplement has been tied to severe liver damage and one death.  The FDA received 23 reports of health issues ranging from jaundice to serious liver damage that required a transplant.  What’s interesting is that these liver problems occurred using the recommended dosage from the manufacturer.

Primarily used as a weight-loss supplement and fat burner, Hydroxycut can be can be found at most supplement retail chains, health food stores and pharmacies.  I personally know people who have used it in the seemingly never-ending quest to get lean and trim.  With over 9 million units sold, this probably ranks as the most sweeping supplement advisory since ephedrine.

Buyer Beware

Currently, FDA scientists don’t know which ingredient causes the liver damage.  It’s important to remember that the supplement industry is not regulated by the FDA (which isn’t necessarily a bad thing, but that’s for another article).  At this point, the FDA intervenes only if there are reported cases linking a supplement to major health issues.  So, it’s important to be an informed consumer when shopping for supplements.  But more important than this, is remembering that many supplements that are commercially available are synthetic versions of vitamins, minerals, etc.  At a cellular level, your body can have trouble recognizing these synthetic components because they are isolated from their natural environment (food) and are derived from chemicals.  This can make make your supplement less bio-available, which minimizes its effectiveness and you essentially end up with expensive urine.  Over time, your liver and kidneys can become bogged down with synthetic chemicals from all kinds of different sources (food, medicine, environment, cosmetics), which can lead to a host of health problems.  So, it’s always good to be aware of that and reduce your toxic load as much as you can.

This is why I stress to clients, friends, and family that it’s extremely important consume local or organic whole foods as much as possible.  Eating a wide variety of fresh/raw vegetables, fruits, and nuts provide you with virtually all the macronutrients, vitamins, minerals, antioxidants your body needs.  This is why you see some high-end supplement companies (e.g. – New Chapter, Rainbow Light, Green Vibrance, etc.) that build their whole product line around whole food constituents, with the premise being that your body will more readily assimilate those nutrients.  I do purchase whole food-based supplements when needed, but raw salads, fruits clean meat/fish and nuts comprise most of my diet.

There Are No Shortcuts

Hydroxycut is marketed to men and women who are looking for that much sought after lean physique, but are looking for an easy way to get there.  As a personal trainer, I see this approach all the time.  As I’m sure you’ve heard numerous time before, there is no magic pill, diet, or machine that will melt fat off.  You cannot spot train.  The formula for long-term fat loss and fit physique is very simple:

• Perform some sort of resistance training (this is so undervalued and is the single most important thing you can do for a lean physique, regardless of gender)
• Ensure you are in a caloric deficit each day (several small meals, intermittent fasting, calorie restriction, etc.)
• Limit your intake of processed carbs (unused carbs get stored as fat)

This is not an instant gratification solution, and will take some discpline to implement and maintain.  But, it is tried and true, while the results are much more sustainable than anything else currently available.

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