What are you still doing cardio ?

[Dreamliner]

Becoming as strong as you possibly can is arguably the best strategy for being able to perform the relevant tasks in your life and is therefore probably the best use of your training time with regards to conditioning:

http://startingstrength.com/articles/appropriate_conditioning_sheaffer.pdf

[Dreamliner]

Sorry, that should read: WHY are you still ...

[ThomasGoldkamp]

I've been weight training three days a week for a solid two months now. Haven't done much cardio. Still seeing a little fat I want to trim. In lieu of changing my diet, I've started running more to burn it off.

That's why for me, I'd prefer to keep eating how I am.

[Dreamliner]

I've been weight training three days a week for a solid two months now. Haven't done much cardio. Still seeing a little fat I want to trim. In lieu of changing my diet, I've started running more to burn it off.

That's why for me, I'd prefer to keep eating how I am.

You mean you want to exercise more so you don't have to eat less ? Clearly that works for some. But on the ground I don't see it working terribly well for many folks.

Something else to keep in mind: when you couple strength training with endurance training ... your body tends to privilege endurance.

[ThomasGoldkamp]

You mean you want to exercise more so you don't have to eat less ? Clearly that works for some. But on the ground I don't see it working terribly well for many folks.

Something else to keep in mind: when you couple strength training with endurance training ... your body tends to privilege endurance.

Yeah, basically eat same, work out more. We're talking five pounds at most that I want to keep off.

Also, what do you mean by privileging endurance? I try to make my cardio mostly sprint and plyometric workouts to get the heart rate going really quickly. I really don't feel like distance running does much, to be honest.

[uffeesh]

How about playing two hours of basketball?

[ThomasGoldkamp]

How about playing two hours of basketball?

I need to find people to play pick-up games with. Derek convinced me to sign up at a gym without a basketball court... :laugh:

[gator884]

I do cardio because after two years of lifting 5 days a week, I tried to do a 'dry run' for a mini-triathlon I was interested in and there was no way I could finish. Now I try to balance lifting with the tri focused edurance sports.

[Dreamliner]

Yeah, basically eat same, work out more. We're talking five pounds at most that I want to keep off.

Also, what do you mean by privileging endurance? I try to make my cardio mostly sprint and plyometric workouts to get the heart rate going really quickly. I really don't feel like distance running does much, to be honest.

Well, that's what I meant, distance running. It's the last thing a person who likes their fast twitch fibers ought to be doing.

Sprinting is great, but not altogether different than what you're doing with weights. So, arguably redundant. I do it on occasion. Think it's cool. But don't really believe it's doing much for body composition. Seriously, how many calories can I possibly be burning sprinting ?

Not telling you what to do, but since calorie burn seems paramount for you, walking is one thing you could do in abundance without interfering with muscle gain.

Yes, I'm saying get stronger and stronger in the weight room and walk to get ripped.

[Dreamliner]

I do cardio because after two years of lifting 5 days a week, I tried to do a 'dry run' for a mini-triathlon I was interested in and there was no way I could finish. Now I try to balance lifting with the tri focused edurance sports.

No doubt that the triathlete needs endurance work. What I had in mind were the 99% who earnestly believe they have to get huffing and puffing, til their hands are on their knees, to prepare themselves for the usual rigors of life.

[LeafUF]

If you are doing cardio and think that high intensity intervals are doing more for you than steady state you may be surprised.

http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html

In the research review, Effects of exercise intensity and duration on the excess post-exercise oxygen consumption, I threw out a lot of data regarding the actual impact of exercise on the post-exercise calorie burn (called EPOC which stands for Excess Post-exercise Oxygen Consumption, essentially the ‘extra’ calories you burn after training). Since that piece was on the long side to begin with, I decided to save some more concrete examples for today’s follow-up blog.

Semi-recapping from yesterday, the paper conclude that high intensity training can generate larger EPOC’s at least in terms of the percentage contribution. The paper suggested that values of a 7% EPOC for steady state work but 14% for interval work were approximately correct values so that’s what I’m going to use.

As I mentioned yesterday, and want to look at in more detail today, although 14% sounds impressively larger than 7%, this can be terribly misleading. 7% of a large number can still be more than 14% of a much smaller number even if the percentage contribution is higher in the second case. And no matter how you cut it, the majority of calories burned come during the workout, not afterwards. As you’ll see, the EPOC doesn’t amount to jack for any realistic amount of activity.

What I want to look at today is how those values might apply in the real world in terms of determining how different types of exercise affect energy balance. This is going to be a lead in to next week’s series of articles where I make some slightly more concrete statements about the role of either intervals or steady state exercise for fat loss. Which of course leads into comments on how to practically implement either one.

[Dreamliner]

That's true. LOTS of confusion out there. HIIT makes sense if you need that kind of conditioning for a specific sport. It doesn't make a whole lot of sense from a standpoint of body compositioning.

And here's what a lot of people don't understand. In terms of systemic stress adding a HIIT session is like adding another strength session. Why not lift, rest and recover ?

[LeafUF]

It really depends on your goals. I am not opposed to cardio, but I do not enjoy it and if I can avoid it I will. If I feel like I need to burn some extra calories during the week I will go do a steady state session for 45 minutes or so while reading something for work or watching tv.

Ideally, my weightlifting and diet are enough though that cardio is unnecessary for me. Now, if I ever wanted to get into a sport where endurance or speed were important then I may change my stance on that.

[ThomasGoldkamp]

Interesting stuff, Leaf. I guess part of me is old school thinking HIIT is far better for you than steady state. Can't seem to wrap my mind around something that doesn't physically make me feel exertion could be better for me in terms of what I'm trying to do.

I've always been the kind of guy that felt I wasn't gaining if it wasn't hurting, so to speak.

So if I'm not pushing myself until I'm out of breath, tired and ready to stop, I always feel like I'm not really getting in a good workout. That goes for both strength training and conditioning type work.

Probably explains my inclination to lean toward HIIT rather than steady state. I've always thought walking - and to a lesser extent distance running - was entirely pointless. Your study suggests otherwise.

[LeafUF]

Well that is looking at it from a calorie burning perspective so its not that are not other factors to consider like performance. I mean walking for 30 minutes may only burn slightly fewer calories than interval training for 30 minutes but its definitely not going to help you get faster. The benefit to steady state based on this research is that you can do it longer and therefore burn more calories. So if calorie burn is your goal it may be worth rethinking.

[Dreamliner]

There has been a pronounced shift, a marked over-correction, in my opinion, from aerobic to anaerobic exercise. When people strength train and do HITT they're adding anaerobic to anaerobic. How much do you really need ?

Thomas hits at something pretty important. We've somehow been led to believe that if exercise doesn't 'feel' hard that it is of little value. But why should aerobic feel hard ? If it felt hard would it be aerobic ?

At the same time, it bears mentioning that aerobics is too associated with jogging and running. Walking is a fine aerobic exercise.

[Dreamliner]

Well that is looking at it from a calorie burning perspective so its not that are not other factors to consider like performance. I mean walking for 30 minutes may only burn slightly fewer calories than interval training for 30 minutes but its definitely not going to help you get faster. The benefit to steady state based on this research is that you can do it longer and therefore burn more calories. So if calorie burn is your goal it may be worth rethinking.

Also you are far less likely to injure yourself walking.

[Dreamliner]

Also, since most men don't actually give rat's ass about the health benefits of cardio, they primarily want to be leaner, again the question begs.

[15gator05]

Also, since most men don't actually give rat's ass about the health benefits of cardio, they primarily want to be leaner, again the question begs.

What if you do sprint disance running? Lol

[Dreamliner]

What if you do sprint disance running? Lol

Hehe, I'd actually like to see the average joe actually sprint more than twenty seconds or so. :wink:

[15gator05]

Hehe, I'd actually like to see the average joe actually sprint more than twenty seconds or so. :wink:

Haha well I read your fitness lies thread so ill be straight up with you that I run three miles a day in less than 18 minutes before I do a workout.

[ThomasGoldkamp]

Haha well I read your fitness lies thread so ill be straight up with you that I run three miles a day in less than 18 minutes before I do a workout.

Holy crap, man. I need to go for a run now. You guys are kicking my ass... :laugh:

[15gator05]

Holy crap, man. I need to go for a run now. You guys are kicking my ass... :laugh:

haha I used to pitch in hs (graduated last year) and my coach was big into pitchers having great endurance.

[ThomasGoldkamp]

My runs topped out at 400 meters. That was the perfect length for me, and I was also really good at 300 M hurdles. Anything past that I consider distance... :laugh:

[Dreamliner]

Haha well I read your fitness lies thread so ill be straight up with you that I run three miles a day in less than 18 minutes before I do a workout.

And then you warm up with 300 pound bench presses, right ?

[15gator05]

My runs topped out at 400 meters. That was the perfect length for me, and I was also really good at 300 M hurdles. Anything past that I consider distance... :laugh:

Lol our coach set a time and said you need to get done with x amount of miles before this time or it was the dreaded monster mile. Haha

[15gator05]

And then you warm up with 300 pound bench presses, right ?

Not a chance. Couldnt even do 200.

[Dreamliner]

Decades of distance running was probably the worst fitness mistake of my life. I got into it because, back in the 70's everybody was doing it. Running was, at that time, said to be the best exercise. And I was skinny. So, I mistakenly believed I was best suited for running.

Lots of low level aches and pains and repetitive stress injuries were the result. I just assumed that that was the price you had to pay to be healthy and fit.

And interestingly, my health markers improved substantially when I gave it up.

[uffeesh]

I need to find people to play pick-up games with. Derek convinced me to sign up at a gym without a basketball court... :laugh:

That's why I switched to the Y. Even with breaking my ankle, I still enjoy that much more than working out.

Can't play at the Rec anymore?

[15gator05]

Decades of distance running was probably the worst fitness mistake of my life. I got into it because, back in the 70's everybody was doing it. Running was, at that time, said to be the best exercise. And I was skinny. So, I mistakenly believed I was best suited for running.

Lots of low level aches and pains and repetitive stress injuries were the result. I just assumed that that was the price you had to pay to be healthy and fit.

And interestingly, my health markers improved substantially when I gave it up.

I know eventually ill have to give it up if that happens to me but for right now ive just ran three miles a day since I was a freshman in hs. No more, no less just kept getting better times so I continued to do it.

[ThomasGoldkamp]

That's why I switched to the Y. Even with breaking my ankle, I still enjoy that much more than working out.

Can't play at the Rec anymore?

I probably could since I used to work there and could get people to sneak me in. But I wouldn't want to ask anyone to do something they're not supposed to do on account of me. I'm a bad influence in many ways I'm sure, but getting you in trouble at work ain't one of 'em... :laugh:

[Dreamliner]

I know eventually ill have to give it up if that happens to me but for right now ive just ran three miles a day since I was a freshman in hs. No more, no less just kept getting better times so I continued to do it.

Do you enjoy running ?

[oI2ange]

I do cardio because I enjoy it. I don't really like long distance running all that much, but it helps me for my overall endurance when I want to train for big hikes and such. I probably only run when I absolutely have to though (to train). My primary form of cardio these days is usually an 8 mile bike ride several times a week. I really enjoy this workout and it's very soothing for me.

Other forms of cardio for me are swimming and some circuit training stuff. But those are rare.

[Dreamliner]

If you enjoy it then I totally get why you do it. Lots of people just like to scratch the itch. Many people do it because they mistakenly think they have to or because they think it's an intelligent strategy even when it's not.

[15gator05]

Do you enjoy running ?

Yah I enjoy running, one of the reasons why I wanted to get better at it time wise. Although I didnt like it to start but it grew on me as I saw improvement.

[ATL_Gator]

Basketball is my cardio. I love it.

[your_perfect_enemy]

In addition to lifiting I run because it helps me lose or at least maintain weight. I know diet is the biggest key so I have worked on and gotten better at consuming less, which I have definitely seen the results from. But running has helped with that in several ways aside from just burning calories: the first being while I'm out running thats time I'm not sitting around snacking or more likely drinking a beer, I usually run when get home from work and after I'm done I'm typically not hungry the rest of the night and skip or eat very little dinner, and then on the rare occasion I am hungry after a run I'm much more conscientious with my choices as to not waste calories I just burned.

In addition to helping control my appetite, the runners high is always fun. I feel a lot more relaxed especially having burned off excess energy and typically sleep a lot better and or longer which is great for repair/recovery and feel a lot more refreshed when I wake up. I think probably one of the biggest reasons I run instead of doing something else is that I can do it on my own schedule completely independent of anyone else and I don't have to drive anywhere. with the exception of shoes it's free.

I'm not in love with running by any means, so when I dont feel like it I simply don't, but the times I do I typically enjoy it. I was a swimmer in high school and if there was a pool I could get into easily/cheaply I'd definitely add that in as well, but the more complicated/expensive something becomes the less likely I am to do it.

[Dreamliner]

I just don't see why anyone should feel compelled to engage in an exercise they don't particularly enjoy, especially when it's not a time-efficient strategy for weight control. Running sucks in that and other regards.

[ThomasGoldkamp]

I just don't see why anyone should feel compelled to engage in an exercise they don't particularly enjoy, especially when it's not a time-efficient strategy for weight control. Running sucks in that and other regards.

Here's my thing, and I do like running for the most part.

I like eating and I like drinking beer. A lot more than I dislike having to run every now and then to make up for it. So I have no problem running. I'd much rather do that than cut back on my diet.

[LeafUF]

Here's my thing, and I do like running for the most part.

I like eating and I like drinking beer. A lot more than I dislike having to run every now and then to make up for it. So I have no problem running. I'd much rather do that than cut back on my diet.

That is unfortunately not going to work as it's not a 1 to 1 relationship. Running for 30 minutes a day is the equivalent of 3 light beers and 1.5 or fewer good beers. So you really do not have the time to burn off enough calories through exercise to enjoy food and beer without tweaking your diet at some point.

On the other hand you can tweak your diet in ways that allow you to eat and drink the things you like without gaining weight. Its just a matter of finding the right energy balance.

[ThomasGoldkamp]

That is unfortunately not going to work as it's not a 1 to 1 relationship. Running for 30 minutes a day is the equivalent of 3 light beers and 1.5 or fewer good beers. So you really do not have the time to burn off enough calories through exercise to enjoy food and beer without tweaking your diet at some point.

On the other hand you can tweak your diet in ways that allow you to eat and drink the things you like without gaining weight. Its just a matter of finding the right energy balance.

Meh, it's working for now. I'll adjust when I need to.

[ryanhoward812]

Dream I do both. I usually run anywhere from 4-6 miles in the morning and then hit the weights in the evening at the Gym. I get what your saying about running but I actually love the high I get from running. I do a couple runs a year but I must say that you dont have to diet quite as much when you run and lift...but I run mainly because its enjoyable and I compete at it.

[Dreamliner]

Exactly, I think that "I exercise so I can eat more" is a risky strategy.

Besides, why do we have to eat a lot ? Is our gratification really tied to being able to eat a particular amount of food ?

[Dreamliner]

Dream I do both. I usually run anywhere from 4-6 miles in the morning and then hit the weights in the evening at the Gym. I get what your saying about running but I actually love the high I get from running. I do a couple runs a year but I must say that you dont have to diet quite as much when you run and lift...but I run mainly because its enjoyable and I compete at it.

There you go. I get the 'high' part.

[rburnett]

I probably could since I used to work there and could get people to sneak me in. But I wouldn't want to ask anyone to do something they're not supposed to do on account of me. I'm a bad influence in many ways I'm sure, but getting you in trouble at work ain't one of 'em... :laugh:

Find person that looks similar to you, pay the 10-20$ for a new gator1 for them... bingo

[ThomasGoldkamp]

Exactly, I think that "I exercise so I can eat more" is a risky strategy.

Besides, why do we have to eat a lot ? Is our gratification really tied to being able to eat a particular amount of food ?

If I get hungry, I want to eat. It's that simple for me. I don't want to get hungry and have to tell myself "nope, really shouldn't eat right now even though I'm hungry because I'm on a diet."

[Dreamliner]

If I get hungry, I want to eat. It's that simple for me. I don't want to get hungry and have to tell myself "nope, really shouldn't eat right now even though I'm hungry because I'm on a diet."

Thomas, you're certainly worth your salt as a reporter. You've just uncovered the reason why we're the fattest major nation on earth. When we get hungry ... we eat something.

Film at eleven. :wink:

[ThomasGoldkamp]

Thomas, you're certainly worth your salt as a reporter. You've just uncovered the reason why we're the fattest major nation on earth. When we get hungry ... we eat something.

Film at eleven. :wink:

I'm not fat, so I can get away with it... :laugh:

I probably fall between the ectomorph and mesomorph body type, if that helps.

[oI2ange]

I've got an extreme eating problem at times. I binge eat quite a bit during football season, sometimes consuming up to 4-5k calories a day. I don't understand why I quite enjoy eating so much...it's quite annoying. I'm pretty good during the week; but once I go out on weekends, it all just goes to hell.

I'm thankful that I haven't really gained much weight the last few years...my workouts are frequent and intense enough to keep it off for now. Once I get older, however, I'm probably going to have to cut down (I'm hoping that just comes with the natural aging process though).

I have a real self control problem lol...not really sure how to attack it either. The obvious answer is just to 'stop eating so much', but I can't actually seem to do this...

[ATL_Gator]

Exactly, I think that "I exercise so I can eat more" is a risky strategy.

Besides, why do we have to eat a lot ? Is our gratification really tied to being able to eat a particular amount of food ?

This is one of probably two parts of your stance on exercise and weight management that I don't agree with.

For me... yes, I exercise so I can eat more, espeically of food that I love. I also do other things to allow me to eat more of the food that I really want.

For example. What is better, eating eating 1 slice of pizza, or eating 5 slices of pizza? The taste is phenomenal, and I get to enjoy the direct taste of it easily 5x longer if for no other reason than volume alone.

How does one maintain or even lose weight when employing such eating strategies... budgeting. Budget the calories out such that over a period of time you are at a "target" intake. How can you budget... exercise and what you eat in the other times/days.

Which leads me to the second part that I don't agree with, which was also discussed in this thread. The primary reason for exercise and/or cardio is not always weight related. I do cardio because the gains in endurance I get from it translates VERY well to other movement activities. The fact that it burns additional calories and aids in weight management is a benefit, but not the reason it is done.

[15gator05]

I'm not fat, so I can get away with it... :laugh:

I probably fall between the ectomorph and mesomorph body type, if that helps.

How do you tell what body type you fall under? Lol Im 6'1" 180-185.

[LeafUF]

How do you tell what body type you fall under? Lol Im 6'1" 180-185.

Pick one.

https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcS1L0ZHOYeABxw9sS0a-obGZfkF0PCMtO-4_FcZCuCciuxzRe3I

[15gator05]

Pick one.



Well not the last one. Lol

[Dreamliner]

I've got an extreme eating problem at times. I binge eat quite a bit during football season, sometimes consuming up to 4-5k calories a day. I don't understand why I quite enjoy eating so much...it's quite annoying. I'm pretty good during the week; but once I go out on weekends, it all just goes to hell.

I'm thankful that I haven't really gained much weight the last few years...my workouts are frequent and intense enough to keep it off for now. Once I get older, however, I'm probably going to have to cut down (I'm hoping that just comes with the natural aging process though).

I have a real self control problem lol...not really sure how to attack it either. The obvious answer is just to 'stop eating so much', but I can't actually seem to do this...

Hey, just imagine that willpower doesn't exist and imagine a better future. Do you have to summon extreme willpower to go to work every day ? I didn't think so. :wink:

[Dreamliner]

This is one of probably two parts of your stance on exercise and weight management that I don't agree with.

For me... yes, I exercise so I can eat more, espeically of food that I love. I also do other things to allow me to eat more of the food that I really want.

For example. What is better, eating eating 1 slice of pizza, or eating 5 slices of pizza? The taste is phenomenal, and I get to enjoy the direct taste of it easily 5x longer if for no other reason than volume alone.

How does one maintain or even lose weight when employing such eating strategies... budgeting. Budget the calories out such that over a period of time you are at a "target" intake. How can you budget... exercise and what you eat in the other times/days.

Which leads me to the second part that I don't agree with, which was also discussed in this thread. The primary reason for exercise and/or cardio is not always weight related. I do cardio because the gains in endurance I get from it translates VERY well to other movement activities. The fact that it burns additional calories and aids in weight management is a benefit, but not the reason it is done.

I don't see where we disagree ... unless I've misunderstood you. What tastes better, the first slice or the fifth slice ? Secondly, since exercise is a relatively poor weight-control strategy, just do it for its documented health benefits and learn to savor smaller amounts of food.

[Dreamliner]

Pick one.

https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcS1L0ZHOYeABxw9sS0a-obGZfkF0PCMtO-4_FcZCuCciuxzRe3I

I'm the one to the left of Ectomorph.

[Gatormb]

Haha well I read your fitness lies thread so ill be straight up with you that I run three miles a day in less than 18 minutes before I do a workout.

Hah, I can ride my bike 3 miles in less than 17 minutes and be at Hungry Howie's for some.......err......salad!:whoa:

[15gator05]

Hah, I can ride my bike 3 miles in less than 17 minutes and be at Hungry Howie's for some.......err......salad!:whoa:

Run three miles a day for close to five years and I bet youll get pretty damn close.

[Dreamliner]

I've lived in my Orlando neighborhood for ten years now. For ten years, almost weekly, I've seen the same lady jog in front of my house.

She appears to get heavier every year.

I regard it as a metaphor for how well exercising to eat more works over the long-haul.

[ATL_Gator]

I don't see where we disagree ... unless I've misunderstood you. What tastes better, the first slice or the fifth slice ? Secondly, since exercise is a relatively poor weight-control strategy, just do it for its documented health benefits and learn to savor smaller amounts of food.

Neither

Both tastes equally delicious.

[ThomasGoldkamp]

Body type has as much to do with metabolism as the actual shape, by my understanding. Ectomorphs have a very hard time putting on weight at all. I struggled, struggled, struggled to add any sort of meaningful weight in high school. Tried my ass off, for football, too.

Now my metabolism has slowed enough that I can control my weight directly (adding muscle if I want or slimming down if I want) simply by diet and working out. To be perfectly honest, that just wasn't the case for me before. Couldn't gain no matter what I did.

[Dreamliner]

Neither

Both tastes equally delicious.

You're a rare bird. In any case,

[Dreamliner]

Body type has as much to do with metabolism as the actual shape, by my understanding. Ectomorphs have a very hard time putting on weight at all. I struggled, struggled, struggled to add any sort of meaningful weight in high school. Tried my ass off, for football, too.

Now my metabolism has slowed enough that I can control my weight directly (adding muscle if I want or slimming down if I want) simply by diet and working out. To be perfectly honest, that just wasn't the case for me before. Couldn't gain no matter what I did.

I put the 'ecto' in ectomorph and I'll bet I have the slowest metabolism on this board. This is simply because I have less tissue to maintenance. In general, Americans have never burned more calories than they do today simpler because they're bigger than ever.

Now, it is true that people like me typically burn more calories through non-exercise related activity than larger people do. But that's activity, not metabolism.

[Dreamliner]

Don't mind me, folks. You guys are the carefree teenagers in the horror movies. I'm just the grizzled old coot who emerges, from the background, and intones: "You're all going to die!"

My three-point argument against exercising so you can eat more:

(1) Exercise doesn't burn as many calories as you think.

(2) You'll never be able to burn as many calories as you'd prefer to shovel down your gullet. So, guess what ? You still have to compromise. This means you can eat less without needing to cut your wrist.

(3) There will come a time when (a) you get injured and can't exercise or (b) time constraints intervene. Then you will have to learn to eat less. But you're not going to want to. And if you're like the average American ... you won't.

[ThomasGoldkamp]

I put the 'ecto' in ectomorph and I'll bet I have the slowest metabolism on this board. This is simply because I have less tissue to maintenance. In general, Americans have never burned more calories than they do today simpler because they're bigger than ever.

Now, it is true that people like me typically burn more calories through non-exercise related activity than larger people do. But that's activity, not metabolism.

You just confused the hell out of me... :laugh:

Walk me through this. You have a slow metabolism? But you burn a lot of calories through non-exercise related activity? What exactly does that mean? Isn't non-exercise related calorie burn essentially your metabolism, in a sense?

[Dreamliner]

You just confused the hell out of me... :laugh:

Walk me through this. You have a slow metabolism? But you burn a lot of calories through non-exercise related activity? What exactly does that mean? Isn't non-exercise related calorie burn essentially your metabolism, in a sense?

Fair question. But here's the thing. People act like my calorie burn is an inscrutable thing. My Basal Metabolic Rate is probably under 1,500 calories. On the other hand, I'm probably much more active than the average American. If this were not the case I'd be an ectomorph with a belly.

[15gator05]

Don't mind me, folks. You guys are the carefree teenagers in the horror movies. I'm just the grizzled old coot who emerges, from the background, and intones: "You're all going to die!"

My three-point argument against exercising so you can eat more:

(1) Exercise doesn't burn as many calories as you think.

(2) You'll never be able to burn as many calories as you'd prefer to shovel down your gullet. So, guess what ? You still have to compromise. This means you can eat less without needing to cut your wrist.

(3) There will come a time when (a) you get injured and can't exercise or (b) time constraints intervene. Then you will have to learn to eat less. But you're not going to want to. And if you're like the average American ... you won't.

Wait... We're all gonna die? Then whats the f***ing point to all this!? Lol

[Dreamliner]

Wait... We're all gonna die? Then whats the f***ing point to all this!? Lol

That's the whole point. Stop exercising. Gorge yourself and get fat NOW before you die. That's where we're headed anyhow. Researchers tell us that, at present rates, if not before, EVERY American will be obese by 2040.

But there is a sliver of hope. If the Mayans were right, come 12/21/12, the unpleasant trend will be halted.

[15gator05]

That's the whole point. Stop exercising. Gorge yourself and get fat NOW before you die. That's where we're headed anyhow. Researchers tell us that, at present rates, if not before, EVERY American will be obese by 2040.

But there is a sliver of hope. If the Mayans were right, come 12/21/12, the unpleasant trend will be halted.

The mayans failed to calculate in the extra leap year day so it may be sooner if it already hasnt passed so we may still be screwed. Lol

[Dreamliner]

The mayans failed to calculate in the extra leap year day so it may be sooner if it already hasnt passed so we may still be screwed. Lol

Eat, you fools! EAT! There's very little time!

[LeafUF]

http://www.ncbi.nlm.nih.gov/m/pubmed/21787904/

Cardio not that helpful for weight loss. Do it for fun and slight health benefits. Diet for weight management.

[ryanhoward812]

http://www.ncbi.nlm.nih.gov/m/pubmed/21787904/

Cardio not that helpful for weight loss. Do it for fun and slight health benefits. Diet for weight management.

Why just do both and be done with it? CRAZY I know

[LeafUF]

Why just do both and be done with it? CRAZY I know

Well it's actually not necessary. You can manage your weight without cardio and the roi of other exercises is a lot better anyway.

[Dreamliner]

Yeah, I was just going to say do both if you like ... for the respective benefits they confer. Exercise for its documented health benefits. Eat less to lose weight.

[Dreamliner]

I think it's amusing that a seemingly growing number of fitness trainers are jumping on the "Don't do cardio!" bandwagon and ... they're doing cardio!

Perhaps conveniently, they reduce the definition to something like "Cardio is any sustained activity more intense than walking and less intense than sprinting."

They then go on to champion HITT, as if intervals don't fit the description of cardio.

[Dreamliner]

Meanwhile, the "HITT vs. Steady-State" debate is as murky as ever.

Might it turn out that simply strength training and walking is an unbeatable combination for the ordinary joe who wants to look jacked ?

[ThomasGoldkamp]

I do think there's something to be said for HITT potentially keeping your muscle bulk lower than it would be otherwise. No study or data to back it up, just from experience. It was much harder for me to add functional muscle bulk during soccer season than football season. I always attributed it to the increased cardio work.

[Dreamliner]

The athlete may or may not need specific conditioning. But it's a crap shoot as to whether the type of conditioning they employ is an appropriate match for their sport. Phosphagen (short burst) ? Glycolitic (like intervals) ? Aerobic (low sustained) ? And if two or more, what ratio is appropriate ?

Neither HITT nor steady-state are even necessary for the average joe. I would say no. For the non-athlete certainly neither are necessary. Neither is particularly efficient for weight loss.

And if health is a concern then notable health benefits accrue from strength training and simply walking. Also, the trendline on aerobic exercise seems to call for gentler and gentler intensities even for competitive athletes.