Is Cardio Necessary for Fat Loss?
Is Cardio Necessary for Fat Loss?
Is Cardio Necessary for Fat Loss?
You've all heard that you need cardio for fat loss or that you can only lose weight with cardio. But do you really need cardio for fat loss? I'm here to tell you that you could lean out without any cardio whatsoever. You'd be surprised to learn that some of the leanest, most ripped people out there have never done any standard or traditional type of cardio.
I will say that regular cardio isn't absolutely unnecessary. In fact I think that low-moderate level cardio can be good for really overweight or deconditioned people, although their are better methods out there. You can still lose weight with cardio through the traditional methods out there, it's just not recommended.
What is "cardio" exactly?
When most people think of cardio, they think of someone trekking away mindlessly on a treadmill, pumping away on a stationary bike, or breezing along on an elliptical machine while watching the TV at the gym of their choice. This is what I define as "standard cardio". No wonder people seem to just give up on working out after a couple of months! This method is typically very boring and most people won't lose weight with cardio this way.
Cardio exercise, however, is considered to be any type of exercise that will strengthen the body's cardiovascular system. There's a lot of technical stuff to it (such as VO2) max that I won't get into so I can keep it simple. So if what your doing gets the sweat going, gets your breathing and lungs pumping harder, and gets your heart working harder, it's a cardio workout. It doesn't matter if you're holding a kettlebell or a barbell or a dumbbell and people are calling it a weight training exercise, it's still exercising your heart.
Now let's take a look at a few examples. Let's look at a barbell clean & press for example. In this exercise, you're moving the barbell from the floor up to your shoulders, then push pressing overhead. And ladies, it doesn't matter that this is usually seen as a manly exercise, because it doesn't matter if you do 250 lbs of weight or not; if 45 lbs is challenging to you, then it's still hugely beneficial.
Now upon first glance, most people will think of the barbell clean & press as only a weight training and strength training exercise. However, I challenge you to do one set with 10-15 reps with a challenging weight. What you'll find is that your heart rate is probably around 80-90% of your maximum heart rate! It should feel like you just ran a 100 meter spring.
Try the same thing but with one armed snatches or swings with each arm and using either a dumbbell or kettlebell. Tell me after this that your heart isn't racing, your legs aren't on fire, and you aren't huffing or puffing for air. What about 5 minutes of nothing but bodyweight exercises such as squats, lunges and pushups with little rest in between? The same thing, you should notice your heart pounding and sweat forming.
Now try and tell me that you're not working your heart with this style of training! Traditional thinking says these aren't cardio workouts. However, these fulfill your cardio exercises too, which saves you time and allows you to really lose weight with cardio!
Not only are you saving valuable time, but you're working every muscle with these full body exercises if they're done with the right amount of intensity, which the same can't be said for those treadmills or ellipticals. This is excellent method of cardio for fat loss that can't be beat.
If you're able to read or watch TV while you're working out, you simply aren't working yourself hard enough, which means you're probably not working out hard enough to see any results in the long term. Stop fooling around and get serious if you really want to lose weight with cardio.
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