Chances are, you'll just be digging yourself deeper into the recovery holeâand making it harder to get out. I keep my cardio sessions under 30 minutes when I’m trying to lose fat. We don't use steady state cardio for our fat loss clients, but we do have a strong endurance following at our gym with mud run, triathlon and half marathon teams. The benefits of steady-state cardio are functional and translate to real life. More on that later. In another study, researchers established max kettlebell snatch rate per minute. Why would I keep going for a run when I know it isn't effective for fat loss? By doing more steady state cardio, I end up doing less strength training. Not only does HIIT add the benefit of maintaining and growing muscle mass, and increasing your metabolic rate for a day but it also has a positive effect on your testosterone production. 8 Prolonged reductions in testosterone can hurt skeletal muscle adaptations needed for improving training and performance. Testosterone, if you’ve been following this blog for some time, or just happen to already know a little about it, is one of the primary hormones linked to muscle growth. With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. I maintained the body you see in the picture from the original article for the following three years. Try low- to moderate-intensity workouts to help increase blood flow to damaged muscle tissues and boost your recovery. Steady-state cardio in particular actually decreases testosterone levels resulting from the muscle breakdown that this form of cardio causes, according to research. It's time to put the final nail in the cardio coffin of using aerobics for fat loss, bury it for good, and do some high intensity, interval dancing on its overdue grave. If I’m doing the steady-state cardio, I will do it immediately after my weight-training session. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Don't have one? We have progressed some of the ideas about how we do our metabolic interval training, which I'll share below, but my final paragraph still stands: Get off the treadmill, stop spinning your wheels, and push yourself in the gym if you want to lose some serious fat. It's great for developing your aerobic fitness level and increasing your cardiovascular endurance. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Here's how we've dialed them up: In addition, there has also been some research in the past five years showing kettlebell training is a fantastic tool for fat loss. Cortisol increases steadily throughout a workout, while Testosterone levels peak at 20-30 minutes. But high levels of estrogen can be created by stress, poor sleep, and diet imbalances. We saw our results increase when we added in the monitors. Looking like a flabby runner. Strength training by itself helps burn more fat than cardiovascular exercises. Also a huge bonus, these exercises are lower impact than other aerobic options, like running or jumping rope. Perpetual steady-state endurance exercise – or SSC for long periods of time, such as cycling and marathon running – can reduce testosterone levels for several hours or days. However, there are exceptions. It can also boost GLUT4 concentration, which helps drive glucose into cells. Here's how to fix that. In fact, a review paper by Stephen Boutcher opened with the statement, "Most exercise protocols designed to induce fat loss have focused on regular steady state exercise such as walking and jogging at a moderate intensity. One study looking over the clinical benefits of high intensity interval training concluded, "Exercise has numerous benefits for high-risk populations and such benefits, especially weight loss, are amplified with HIIT (High Intensity Interval Training).". Get ready to be better... at everything! This was how we initially started our metabolic interval workouts, programming a fixed time such as 30 seconds work to 60 seconds rest. If you're someone who leads a relatively sedentary lifestyleâand typically goes from sitting at a desk to sitting on your couchâadding in some form of daily cardio is a wise move. As my experience accumulates, my thoughts have not changed one bit since I wrote the original article. Let's review some of the recent research. The Journal of Strength and Conditioning Research published recent work showing that HIIT can actually increase testosterone levels and GLUT4 concentration. Those same people will recover much faster and be ready to go again quickly. The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. If you're getting ready for a photo shoot, a beach body reveal, or want to look like a physique competitor with chiseled abs, skip your run for a few weeks and make strength training and interval training your priority. The physique competitors on the other hand do no steady state cardio, only weight training and metabolic conditioning, in order to achieve a very lean and hard condition. ... Also just curious what speed would i need to be above to make sure im not having the negetive effects of testosterone loss when doing a steady state jog., theBird. Do that five days every week and you could lose almost two extra pounds per month. I'll continue to work on how to do that, if it's possible... Stay tuned. Here's why and what to do instead. However, when you perform steady-state cardio, you are training your muscles for endurance. 4 Tests Every Lifter Should Be Able to Pass, The Best Damn Workout Plan For Natural Lifters, Tip: The Perfect Number of Sets for Growth, Tip: An Important Bulletin for TRT Patients, How to Design a Damn Good Program - Part 1. While interval training might be the superior cardio modality for fat loss, if you absolutely hate sprint training, what good does it do you? There are three main differences you have to keep in mind to get the best results. #9: Interval training is more likely to produce fat loss than cardio, and it will allow you to save training time because it builds lean muscle mass. Effects of low- vs. high-cadence interval training on cycling performance. Don't do more sets and reps than you need to. Without changing my diet (and in fact staying very conscious of what I was eating), only shifting my training from mostly lifting to include more steady state aerobics, my body would shift to my "endurance body" with less muscle and more fat as a percentage. Details here. Physique competitors don't even need traditional long-duration cardio. HIIT is effective as well. 2. Low Intensity Steady State Cardio is the practice of doing cardiovascular activity at a low intensity for a prolonged period of time, anywhere between 25-60 mins! hide. These women decrease their body fat consistently by half a percent a week on average while maintaining or gaining muscle. A study published in the. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. We use this most often now, with all of our members wearing heart rate monitors which individualizes the workout completely. All rights reserved. They lift weights four days a week and do a metabolic workout one to two days a week. Follow Rachael Cosgrove on Twitter. How do they eat and train? Subjects then performed one-fourth of the max reps for 15 seconds on, 15 seconds off for 20 minutes. Cardio raises cortisol levels. Normally, sprint trainingâas opposed to moderately intense endurance workâis actually better for retaining lean muscle. LISS, or low-intensity steady-state cardio, is a method of cardiovascular exercise that focuses on doing aerobic activity at a low-to-moderate intensity for an extended period of time. Check it out. The real answer, as always, is more nuanced. Are steroids involved? Yes. Physique competitors don't even need traditional long-duration cardio. I want to give people a better understanding of how both types of cardio can be used effectively for fat loss. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. For the longest time LISS Cardio has been the go to (or the only known form) of cardio for most people involved in fitness. Instead of performing “long intensity, steady state” cardio, make sure you HIIT the gym instead. In fact, any time you do something new or different your body usually responds by dropping body fat, at least initially. Since the last article there have been several studies published showing no real fat loss benefits of aerobic training. Are you lifting to get bigger or for athletic performance? Long, steady-state endurance is not the answer for a defined, lean physique, and it's a waste of time if your goal is long term fat loss. I know this may sound like an anti-steady-state cardio article, but please make sure that you add "for fat loss goals" to the end of that sentence! A sign of a healthy, fit body sleds, and for good reason of HIIT therapy in these years... 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