I want to set the record straight. Cardio, when used properly, is an effective tool for fat loss. However, we want to recognize that cardio is just that—a tool. It is only one component of your overall, physiological health—health for your body and mind.
When leaning down, I advocate attempting to get away with as little cardio as possible so as not to tax the nervous system, which will eventually leave you fatigued if you regularly do “marathon” cardio sessions. I have found that a short, moderately-intense cardio routine is more beneficial for mind and body than long, intense sessions that leave you gassed. There is truth to the saying, “you simply cannot outwork a bad diet.”
Allow me to explain.
When in a hypocaloric state, it is critical to monitor how you feel. In particular, you want to monitor your energy and hunger levels. Cardio can either work to your benefit or detriment. Cardio can overstimulate your nervous system, causing your body to go in shock, which, in turn, can cause you to produce more of the stress hormone cortisol—one of the main culprits of your body holding on to “stubborn” fat—despite doing more cardio than that guy/gal hitting the free weights. The plateau is very real, and hormonal balance is something that you do not want to sacrifice when in a hypocaloric state.
In my experience, performing prolonged, intense cardio sessions stimulates hunger. Think about it this way—if you do plenty of cardio, and eat a surplus to “reward” yourself to make up for the calories you just expended, you have effectively negated any chance of fat loss. Like I said before, you cannot make up for bad nutrition by doing more cardio. Fat loss does not work like that, and a lot of times, when leaning down to single digits, fat loss is simply a non-linear endeavor.
Case in point—the overweight marathon runner. If the marathon runner is not cognizant of his or her nutrition and the macronutrient compositions of the food he or she ingests, they are failing to optimize their body composition, in spite of being in better cardiovascular shape than the general population. More weight on the marathon runner’s body means more weight to carry during the run, which adversely effects performance.
Consistency is key, and maintaining an optimal hormonal state is better achieved through both a diet with macronutrient targets specific to your body’s needs and a moderately intense cardio routine. The majority of your intensity and energy should be focused towards your strength-training in order to make lasting changes to your body composition.
When done in short bursts, and when done in a systematic, meditative state, cardio can become a great tool for your mind, providing mental clarity and extra fat burn to boot. Cardio should actually be a more meditative, moderately-challenging practice when attempting to get in shape.
I would rather modify my macronutrient and overall caloric intake without sacrificing my hormonal state and well-being; therefore, I will not change my cardio routine until I truly need to. Getting lean is more a function of habit formation than the quick fix, “I’m going to prepare for a marathon, get lean, and then get so hungry and stop running and gain all the weight back, plus more after it’s all done.”
You must be committed to a lifestyle change, not the instantly gratifying, temporary change. Cardio simply is not an optimal way to achieve your body composition goals (i.e., produce a greater proportion of lean body mass to fat mass). To reiterate for the last time—cardio is an effective tool when used properly.
My Current Cardio Routine Since Beginning My Cut 3 Weeks Ago
- High Intensity Interval Training (HIIT)
- 4 times per week
- Duration: 12 Minutes, Postworkout
- Modality: Stairmaster
- Method:
- 2 minute warm-up at 35% maximum speed
- 8 Iterations of the following:
- 20 seconds at maximum speed
- 40 second cool-down at 35% max speed
- Repeat
- 2 minute cool-down at 35% maximum speed
- Low Intensity Steady-State Training (LISS)
- 1 time per week performed shortly after waking-up, while drinking coffee
- Duration: 30 minutes
- Modality: Treadmill on an Incline
- Method:
- Set treadmill to an incline of 15 and a speed of 2.4-2.7
- Sustain for 30 minutes, ensuring heart rate stays at approximately 130-135 beats per minute or less
- Optional Cardio: Saturday pickup basketball with some buddies for 45 minutes to 1 hour
There you have it folks. I perform cardio for a total of 78 minutes per week. There are 10,080 minutes in a week. To put this in perspective, cardio comprises 0.7% of my week (1% if you count my Saturday pickup basketball games).
I began my cut at 181.2 lbs. on January 23. As of February 13, I am 175.2 lbs. with no changes to my cardio routine.
Chicago, IL – January 2017