- Aerobic Exercise Will Not Help You Lose Weight- High Intensity Workouts Will!
- Studies Contradict The Fat Burning Effect Of Aerobics
- High Intensity Workouts Compared To Aerobics For Fat Loss
- The Key To Sustainable Low Body Fat Levels Comes From Low Volume High Intensity Workouts From Resistance Training & Proper Diet- Not Aerobics
Aerobic Exercise Will Not Help You Lose Weight- High Intensity Workouts Will!
The party line for years has been that aerobic exercise will help you burn fat and increase your overall endurance, while brief high intensity workouts only work the muscles and have no bearing on fat loss or increasing cardiovascular capacity. Since the 1980’s this has been the gospel handed down from so many accedited organizations while real world results have done little to support it. More and more people are doing aerobic type exercise and yet few see truly significant results in the gym, while for almost two decades programs like the Naturally Intense System of Diet & Exercise ™with its 10 minute workouts have helped literally hundreds of people from fitness models, bodybuilders, actors and performers to housewives and business people lose weight and get into cover model shape all while improving their endurance from only high intensity workouts with weights. Research has come a long way in validating what has been my life practice- namely the use of high intensity workouts to help build muscle, reduce fat and improve endurance and it has been a long and hard road over the years, but the success of all those that I have trained over the years in addition to my own success as a lifetime drug free bodybuilder and martial artist has always served as the incontovertible proof that 10 minute workouts do indeed work better than traditional programs. Now we have the science to prove it as well and it is my hope that it helps the general population begin to get real results from their fitness programs as so many fall short and are frustrated by their lack of success following traditional training protocols.- Kevin Richardson, NYC Personal Trainer and founder of the Naturally Intense System of Diet & Exercise™.
It’s a common cause of frustration, you go to the gym, sign up for an aerobics class or maybe hit the treadmill for an hour or so, and you feel really great about starting your weight loss program. However after a month of all that hard work and sweat, the results are less than spectacular. You love the way you feel during your workouts but the needle on the scale hasn’t really moved much. Maybe you aren’t doing enough, so you logically increase your efforts. Instead of going to the gym three times a week, now you are now going five days a week, maybe even six- but still to no avail. You are not looking anything like the models in the gym commercials and you can’t figure out for the life of you why it’s not working. Burnt out, over trained and fatigued from all that exercise (and more than a little frustrated), you give up after a few months and the gym membership that you had every intention of using goes to waste. Perhaps your body type is somehow resistant to losing weight, maybe it is just your genes, or maybe there is something wrong with your metabolism? Fortunately, none of these factors are to blame; the reality is simply that aerobic exercise isn’t exactly great for weight loss.
Studies Contradict The Fat Burning Effect Of Aerobics
A study published recently in The British Journal of Sports Medicine was the latest of a series of reputable research to come back with less than stellar results for the effectiveness of aerobic exercise as a weight loss tool. In this study 58 obese individuals went through 12 weeks of supervised steady state aerobic exercise without any change in their diets. In spite of the exercise regime, the group average weight loss was only around seven pounds or so, with many losing three pounds or less. The author’s conclusion was “From a public health perspective, exercise should be encouraged and the emphasis on weight loss reduced.”1 Not a glowing endorsement for weight loss at all. True there is a calorie burning effect to any form of exercise, aerobics included, but an overwhelming body of research shows, achieve significant weight loss with exercise alone, without a major change in their eating habits- which right there casts doubts on whether aerobics are really needed in the first place. The going theory for many years has been that by doing aerobic exercise, there is an so called after burner effect- namely that your metabolism speeds up as a result for hours afterwards thus helping the body burn more calories. Sounds fantastic, and it helped sell a lot of equipment over the years, but it doesn’t hold water when held up to scientific scrutiny. In a study done at the University of Colorado School of Medicine in Denver, several groups were brought together to measure the fat burning effects of aerobic exercise, ranging from lean endurance athletes to sedentary and obese individuals. For the duration of the study, the subjects would spend 24 hours in a special laboratory configured as a calorimeter, designed to measure exactly how many calories they would burn during the period. Researchers could also tell from using several mathematical formulas whether calories burned were in the form of fat or carbohydrates. Each subject spent 24 hours in the calorimeter without doing anything whatsoever as a base reading and then another 24 hours period that included one hour of riding a stationary bicycle at an easy pace that supposedly makes the body burn fat rather than carbohydrates stored in the muscles. To the astonishment of the researchers, they found that none of the members of the groups, well trainer athletes included, experienced an increase in fat burning on the day that they performed the aerobic exercise. In fact, they found that most had actually burned slightly less fat during the period that they exercised as compared to the 24 hour period that they did nothing. Some other studies point the idea that the after burner effect of increased fat burning after exercise comes from short, high intensity resistance training and not from aerobic exercise.
High Intensity Workouts Compared To Aerobics For Fat Loss
A study of two groups of women conducted at the University of New South Wales in Australia is one of many to come to this conclusion. For this study women were split into two groups, one to perform brief high intensity exercise and one aerobic exercise to determine which type of exercise stimulated the most fat burning effect. After 15 weeks of performing high intensity resistance based workouts three times a week the women in the high intensity group lost an average of 5 ½ pounds of body fat-, which represented an impressive 11.2 percent decrease in their overall body fat percentage, whereas the women in the group that did three aerobic workouts per week for the same 15 week period, actually saw an increase in their overall body fat levels! All that time spent by most gym goers on the treadmill instead of hitting the weights hard and fast is a major factor in why few see significant weight loss today. (While the cry might be that you need aerobics for endurance purposes- the research contradicts this as well- see ‘The Science Behind 10 Minute Workouts)
The Inefficient Practice Of Aerobics For Weight Loss Might Be The Reason Such Low Calorie Diets Are Used
This just can’t be, you say to yourself, as there are individuals that slave away doing aerobics and get into great shape all the time- but they all reduce their calories to really low and unhealthy levels to do so. More importantly, they all exhibit a significant lack of energy during the period and are only able to maintain a lower body fat level for a very short period of time before they break down and regain the weight that they originally lost. While this may be common practice, it isn’t healthy, and we know from studies that the yo-yo effect of weight loss and weight gain increases your long term risk of developing cardiovascular disease. Besides, the research points out that the use of aerobics may be the reason why it is so hard for them to lose weight in the first place and why their calorie levels have to go down so low just to lose a few pounds. Aerobics simply are not the best route for weight loss, and while aerobics instructors and StairMaster manufacturers don’t want you to know this, it has been common knowledge for a number of us in the field of drug free bodybuilding.
The Key To Sustainable Low Body Fat Levels Comes From Low Volume High Intensity Workouts From Resistance Training & Proper Diet- Not Aerobics
From the very beginning of my career as a natural bodybuilder in Trinidad, all of my coaches strictly forbade me from doing aerobics of any kind. I found it rather odd at the time as all the magazines, books and even the personal trainer manuals advocated the importance of aerobic exercise as a fat burning tool. Yet here I was being told to avoid it like the plague if I really wanted to reduce my body fat levels to 5% or less. Given the number of successful athletes under their tutelage over the years, I heeded their advice, and sure enough I did end up with a body fat percentage under 5% for my first contest, and I have not doubted the soundness of that advice ever since. Over the years, I learned that with the use of brief and high intensity workouts (no more than 10 to 20 minutes of high intensity training three times a week) in addition to a natural based diet, (I call it the Naturally Intense System of Diet & Exercise™) I could maintain a healthy body fat level of 5% and help others do the same. I have never done any form of steady state aerobics as part of my routine, and in eighteen years as personal trainer, I haven’t had any of my clients do it either. Having helped literally hundreds lose tremendous amounts of weight, (read this case study on a member of our 100 lb weight loss club) there must be something to not doing aerobics. Factor in as well the dozens of fitness models and bodybuilders that I am able to get into magazine cover shape using three 10 minute workouts a week and you might give the aerobics machines in your gym a pass.
NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!