If you've been doing cardio but not losing any weight or if you're planning to start incorporating a lot of cardio to lose some extra body fat, you'll definitely want to watch this tape first. Because in fact, although cardio can be really helpful if done right, most of the people you see at the spa spend many hours on routines, ellipticals, and stair climbers doing it completely wrong.
And a lot of them look the same week after week and month after month because without actually knowing it, they are putting themselves back instead of making progress with their weight and especially their body composition. So, I want to get past the biggest miscalculation of the heart that you generate to waste your time and can actually make you fatter rather than skinny.
After I touch on 5 miscalculations, I'll give you 5 neat ways to incorporate cardio into your routine the right way, so stick with me through his video.
Let's start by far with the biggest problem with heart disease, which is the belief that more heart disease means more fat loss.
I know it may seem counterintuitive that so much cardio can do more weight loss sweats than it can help you, but I assure you it is true. So how do the all-important cardio exercises lead to less and less fat loss?
Well, first of all, due to the high-volume, low-intensity nature of the stable heart, our bodies will perceive the long-term stable heart state as prolonged stress.
If you do all-important cardio, this causes your body to release harmful fat-loss hormones like cortisol which can cause your body to store more fat instead of burning it.
As the time you spend doing cardio per week increases, closer and closer to your exercise time, studies show that your cortisol levels rise significantly.
Now people who are very sympathetic to extended cardio sessions counter this by saying that overtraining on any type of exercise can lead to advanced cases of cortisol. This is true, but we see these elevated positions in persistent athletes much more than in strength athletes. When cortisol rises, your cells become resistant to insulin, experience more inflammation throughout your body, and you'll also feel hungry.
Because of the effect of cortisol on the regulation of the hunger hormones ghrelin and leptin. A change in your appetite will likely negatively affect the chance of your body fat much more than cardio sessions will significantly affect.
By doing a lot of cardio, you will find yourself worrying not only right after your cardio sessions but also long after you've finished.
Unfortunately, unlike weight training, cardio doesn't continue to burn calories hours after you get on, however, you can actually take in more calories than you lost in the workout to start causing body fat storage if you do more than that. And that makes you get really empty, not only can you eat so important that you cancel out the calories burned from exercise.
Another hormone that can be a problem for people who run really long distances is testosterone. Vigorous commitment exercises over a long period of time have been shown to lower testosterone production.
Another thing to keep in mind is that as you do more and more cardio exercises, your body will adapt more and more. Your muscles, lungs, and heart will become more efficient at handling cardio exercise and you will burn fewer and fewer calories from the same exercise.
As you do more cardio, your cardio begins to adhere to the law of diminishing returns. This is one of the reasons why people generally exaggerate the number of calories.
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