Myth Busting You Need to do Cardio to Lose Weight

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Myth Busting You Need to do Cardio to Lose
Weight
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The Truth about Cardio Facts vs. Myths

• Everyone today is concerned about their body, and
  in particular weight loss is the major concern.
  In fact, almost six out of 10 Americans want to
  lose weight. Between television, magazines, and
  the internet, youre constantly confronted with a
  plethora of weight-loss tips and tricks. So
  whats the problem? If there are so many
  solutions out there, why dont you have the
  perfect beach body yet?

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• One of the biggest myths in the fitness world is
  that a large, exhausting amount of cardio is
  essential to losing weight. Some people believe
  that the only way to get in shape is to put on a
  pair of sneakers and run until their legs cant
  take it anymore. Wrong, wrong, wrong!

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Small amounts of cardio can be an effective
weight-loss tool, but only when they are
accompanied by other exercises that target your
entire body. The best possible exercises you can
do to truly lose weight and gain lean muscles are
circuit training, strength training, and HIIT
(High Impact Interval Training) workouts
paired, of course, with proper nutrition. MYTH C
ardio burns the most calories.FACT Circuit
training burns the same amount of calories, and
it keeps them off longer!
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• Here are some statistics to prove it. The average
  150lb woman, jogging at the average speed of
  5mph, will burn about 109 calories per mile.
  Every mile would be approximately 12 minutes of
  monotonous jogging, targeting and exhausting the
  same muscle groups over and over.
• The same woman, doing a varied circuit training
  workout will burn the same 109 calories per 12
  minutes, while hitting more muscle groups at
  once, increasing the effectiveness of her workout.

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• MYTH Cardio decreases appetite.FACT Appetite
  may be increased after excessive cardio.
• Hey, congrats! You just ran 2 miles, so you
  deserve a treat right? Well, if you decide to
  replenish your body with a refreshing 220 calorie
  milkshake, youve just eaten back all the
  calories you just worked so hard to burn.

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• MYTH Cardio decreases appetite.FACT Appetite
  may be increased after excessive cardio.
• Hey, congrats! You just ran 2 miles, so you
  deserve a treat right? Well, if you decide to
  replenish your body with a refreshing 220 calorie
  milkshake, youve just eaten back all the
  calories you just worked so hard to burn.

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• Cardio can actually decrease your metabolic rate,
  making it more difficult to burn the calories you
  consume. When you perform excessive cardio, your
  body goes into survival mode, also known as
  starvation mode. With rapidly depleted calorie
  stores, your body begins to believe it needs to
  conserve calories to continue functioning. You
  dont want your body to hold on to calories, you
  want it to let them go!
• MYTH Your body only burns calories while youre
  working out.FACT With circuit and strength
  training, your body continues to burn calories,
  even after youre done!

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• HIIT (High Intensity Interval Training), which is
  short bursts of high-impact exercises accompanied
  by recovery low-impact exercises, increases your
  heart rate and improves your endurance. Sounds
  pretty sweet, right? It is.For about 20 hours
  after a HIIT workout, your body is forced to work
  harder to recover by re-oxygenating your muscles
  from the lactic acid buildup caused by exercising.

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• MYTH Cardio only burns fat.FACT Cardio burns
  both fat and muscle.
• When you quickly deplete your intramuscular fat,
  your body begins to look for energy from other
  sources. What happens? It starts eating away at
  your muscle mass. Thats why it is vital to
  incorporate strength training into your workout.

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• Strength training keeps your muscles in a state
  of recovery, replenishing their protein stores,
  and most importantly rebuilding!
• Circuit training (a combination of strength
  training and HIITs) strengthens your bones and
  muscles, causing your body to work to create
  healthier bone and muscle mass, while eating away
  at your fat reserves.
• MYTH You can only feel good afterwards (get a
  runners high) from cardio.FACT Circuit
  training also releases endorphins, along with
  other health benefits.

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• Circuit and strength training have been shown to
  increase your bodys growth hormone levels. This
  lets you sleep better, recover better, and even
  fight disease better!
• A varied workout will release more of the good
  healthy, happy chemicals such as endorphins and
  serotonin. These improve your mood, decrease your
  overall stress level, and even promote sharper
  mental acuity!

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• MYTH Exercise is too time-consuming.FACT Circui
  t training is the most efficient form of
  exercise.
• Yes, putting on a pair of shoes, finding a nice
  safe place to run, and jogging in circles for
  hours on end is exhausting both to your body,
  and to your busy schedule. No wonder even those
  people with the best intentions quickly find
  themselves quitting exercise all together.

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• However, circuit training is perfect for the
  modern person whos looking to get fit. It is
  highly efficient, so you get the most bang for
  your buck (or calorie for your time). It takes a
  mere 20-30 minutes a day, and you can exercise
  anywhere youd like even in the comfort of your
  living room.So, get off the couch. Find a
  friend, a fitness video, a gym, a group class, or
  just find it in yourself to do it alone, and see
  what circuit training can do for you!

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