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aerobic exercise

Marathon Cardio:Cardiovascular Endurance Training Is Inefective For Fat Loss


I used to live right down the street from the U of M Hospital in Ann Arbor. Walking to work was a simple luxury because parking was a zoo.  In the short ten minutes of walking you could always see about a dozen people at any given time jogging or riding their bikes.  It made no difference to Ann Arbor  joggers if there was rain, snow, hail, or a tornado. They  were the majority shareholders who owned the sidewalks around the hospital.

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Our Bodies Are Not Meant For Cardiovascular Endurance Jogging?

Like I just mentioned above, I noticed people jogging all over Ann Arbor but it always made me think…is this a good use of time, commitment, and energy? Endurance training, for some people, is  therapeutic for the mind to be outside. But what about the people who think it is the best way to lose weight?  A lot of regular joggers that I see look a little run down and ragged looking.  To make my point, I have been a frequent visitor to Mark Sisson’s website Mark’s Daily Apple and he wrote a great article in regards to this topic called “Chronic Cardio” . In regards to fat loss, High Intensity Interval Training (HIIT) is way more effective in burning fat.

What Is Marathon Cardio And How Is It Horrible For The Body

Cardiovascular endurance jogging aka “marathon cardio,” can be best described as a steady but challenging jogging pace typically with a duration exceeding 30 minutes.  It doesn’t always have to be specific with jogging, it can also be done on a bike, swimming, etc.  I have always felt uneasy watching marathon runners and was never convinced that it was good for the body to endure this kind of torture..  I thought I was the only one who felt this way until Rusty Moore and Mark Sisson wrote about the dangers of prolonged running to increase endurance.  Mark Sisson writes great articles in regards to this topic because he used to be a “marathon guy.” In 1985 he was coined one of the “fittest” men alive.  He placed 4th in the “Ironman Triathlon” in Hawaii and has also been on the cover of “Runners World” three times.  He has since dropped that lifestyle of marathons and endurance training because he does not believe in it.  (Here’s a little clip of Mark and how he stays in shape…did I mention he is in his 50’s!)


(Short burst intervals are much more effective than long and boring cardio. Sprinting workouts and swimming workouts are my favorites to implement HIIT.)

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Vibram FiveFingers

 (Although these shoes will make you look like a Ninja, they will definitely help keep your feet free from cuts. They also are meant to retrain the way you run)

HIIT With A Little Steady State Cardio

Obviously you can see that I am a huge fan of HIIT.  You can really bust your butt in a short period of time without completely taxing the body into oblivion.  The only time I use steady state cardio  is when it is supplemented at the end of HIIT or a bodyweight workout to maximize fat burning.  This is to help you gain that extra edge with fat loss.  I also have to make sure that I throw in this little tip because people seem to take ideas to the extreme.  Don’t go too long and hard during the steady state because you can burn yourself with too much cardiovascular endurance training. Busting your tail with the intervals will provide more benefits

Save Walking For Outside Of The Gym

I am also a huge fan of walking.  Walking is very good for your body.  Some of the healthiest and most fit people walk and are active almost every day.  Yes, they do intense workouts in short periods of time, but it is only done a few times a week.  Not every day!!  Walking on a treadmill will not be an effective way of burning that body fat.  The body fat will melt off with a good diet, fasting, and your 3-4 intense workouts a week.  Once again, I am a huge fan of walking but save it for outside the gym.

Ab Exercises For Women And Men:Back To The Old School Ab Wheel Exercises For A Killer Midsection


iStock 000014689282XSmall Ab Exercises For Women And Men:Back To The Old School Ab Wheel Exercises For A Killer Midsection Do You Have One Of These Collecting Dust In The Basement Or A Closet?

Are you an infomercial junkie when it comes to the latest abdominal sculpting machine or device?  There are a ton of ab exercises for women and men; devices, gadgets, huge machines, whatever the market claiming to be the next big thing.  Many of them are extremely overpriced, yet wildly popular. Just to name a few: There is the Ab Rocket Abdominal Trainer which sells anywhere from $130 new to about $70 used.  The second is very popular.  According to the merchant, 700,000 Body By Jake Ab Scissors have been sold which can cost you about $150.  Who knows how many Ab Circle Pro’s have been sold which can be a whopping $200.  Obviously people are buying these like crazy because you can catch a late night or early morning commercial with these products.  The funny thing about this…. Ab Wheel exercises are way more effective than any of the popular ab machines and it will only cost you about $10 !! (I will explain later in the article)

Always Make Sure To Read The Fine Print

The disclaimer on just about every testimonial page whether it is an ab machine, cardio workout, or the latest exercise program includes something like this…. “The participants were subject to a reduced calorie diet with the addition of regular exercise.” Don’t believe me?  Just wait until the next fitness oriented commercial comes on and look at the fine print at the bottom of the screen.  They will all have something close to.  If they don’t they’re lying.  You see the diet is the real reason behind the fat loss.  The cardio or other “regular exercise” is just another means to boost their fat loss efforts.  The actual ab machine plays a very marginal role in the results that the commercials and websites claim to make.

There Is A Reason Why Companies Have Phenomenal Advertisers

Let’s be honest, advertisers are great at what they do.  Think about all the funny, annoying, or just plain catchy commercials that you can’t get out of your mind.  They are there for a reason.  Think about it.  Do you remember the “Thighmaster!” Since 1988, nearly 10 million of them have been sold! It makes me laugh every time I see it.  That product was the biggest piece of junk I have ever seen. Yet, everyone and their mom owned one.  You better believe I had one in my house when I was growing up…. except the only action it got was when it was used as a catapult for my action figures!  My point here is not to slam the companies, but are they offering a good product for the money?

There Is Nothing Wrong With Paying Good Money For A Piece Of Equipment

If there are certain pieces of equipment that I need to help form a home gym and it may cost me a couple thousand dollars is fine.  It will more than pay off over time and it will all help me reach my fitness goals.  What I don’t believe in, is spending crazy amount of money on a product that claims to do something that only diet can take care of. Just knowing that ab exercises for women as well as men can all be achieved without fancy equipment is a breath of fresh air for those who feel a little bitter about previous ab products.

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(I really hope you don’t think that these professional fitness models got their physiques from just using a device like this.)

The Fat Will Not Melt Off By Using A Device

The infomercial you just watched was done by professionals…they know how to push emotional triggers in a way that makes you want to buy regardless of price. Yes, these  devices will work your abs a bit more than a crunch, but really have nothing to do with losing fat.  I want to remind you again… The diet is the real reason behind the fat loss and the cardio or regular exercise is what fuels your efforts even more.

Why I Think Ab Wheel Exercises Do A Much Better Job Of Tightening Your Tummy

Now that we have established that fat loss is achieved by a caloric deficit and cardio, we can now turn to the actual sculpting and tightening of the midsection where the flab was once covering.  The reason why I like the Ab Wheel so much is because it really has nothing to do with the actual device.  It allows your midsection to do all the work and it will only cost you about $10.

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Let’s Give Thanks To YouTube

Here is a little instructional video from YouTube that gives you an idea of how it is to be used.  This guy does a very good job explaining the form so that you don’t kill your back.

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I like this exercise very much for sculpting my stomach because it works like an advanced plank.  Two days a week I use ab wheel exercises at the end of my workout.  The other two days I end my workouts with planks.  I will typically do 2-3 sets of planks at two minutes each.  I am usually smoked after that.

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