Cardio Warning! It Could Make You Gain Tummy Fat!
This is one of the most shocking studies I have read in a while.
I often don’t like to quote research papers because they can be really dry and boring to read, and most of my readers would probably just tune out. However, this one needs to be mentioned.
This study compared high intensity interval training (Go Sleeveless style), to ‘traditional aerobic cardio’ – the type that has you working at 60% of your V02 max for an extended period of time – or the ‘hit-the-treadmill-and-zone-out-for-an-hour-type-cardio’ – or the ‘fat-burning-zone-cardio’.
The results blew my mind.
Most of you know that I’m not a huge fan of traditional cardio, but this really drove the point home.
First of all, both groups increased their cardio fitness levels.
No surprise there, you would expect your cardio fitness to improve when you follow a cardio training plan.
However, the high intensity group increased their cardio capacity even more than the aerobic group - 23.8% to 19.3% respectively. This is quite surprising considering that most people considered traditional aerobic exercise slightly better for improving their cardiovascular fitness (me included). Not the case as this study proves.
But here is where it gets crazy…
The aerobic training group didn’t lose ANY weight in 15 weeks of training! In fact, they gained a pound on average!!
15 weeks of cardio training only to gain a pound?! Are you kidding me? Talk about frustration.
But that aint all folks!
These poor sods actually increased their abdominal fat by 9.5%!!
Good lord!
No wonder so many people get frustrated beyond belief with their lack of results! 15 weeks of hard work to gain a pound and increase your abdominal fat by 9.5% is a frightening thought.
Here is the good news though…
The interval training group REDUCED their total body mass and fat mass by 11.2%. They also REDUCED their abdominal fat by 9.5%. And this was done with workouts that were much shorter and more exciting.
If you had any doubt that interval style cardio is better for fat loss, then banish the thought. This study is proof positive that traditional cardio sucks, and interval cardio rules. But if you would rather spend more time working out to gain a pound and increase your tummy fat in the process – then by all means, keep doing traditional cardio.
Coach Rylan
PS. When I designed the interval training cardio program in the Go Sleeveless System, I knew it was far superior to traditional cardio, but honestly, I had no idea it was THIS good. If you’ve got your copy of Go Sleeveless just sitting on your hard drive, then hopefully this gives you the motivation to open it up and get started today! So what are you waiting for? Get going!
Source: The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.
Int J Obes (Lond). 2008 Apr;32(4):684-91. Epub 2008 Jan 15
Good news. Information is really the key here. At my gym, I have introduced the some of your ideas on the shorter workouts. My gym friends and quite happy and find it more exciting. In fact, a few members have noticed a slight improvement in their overall appearance and that alone is motivation for them.
I thank you again and I am passing on great information based on facts from you.
Thanks a bunch Esther. Make sure to send them to the site to sign up for the newsletter too.
Always great to build an even bigger community.
CR
Hi CR,
I’ve seen reports to the same effect for more than a year now (ever since the HIIT “craze” hit) suggesting the same as the report in today’s GS article. It was really discouraging to me as I am unable to do even the shortest HI training interval at this stage of my “UN”fitness including joint/muscle/skeletal “issues.” I had up to now refused to walk at all at the slow, leisurely pace because of the fear that I will become an even MORE fat-storing efficiency machine just as today’s article suggests!
How is THAT a better option for fitness??? 
WELL . . . Happily, I recently found an article by a fitness physiologist (whose name and website escapes me at the moment) who wrote an article w/some support to my recollection—that UNTIL you ATTAIN to a certain MINIMUM fitness level, it is NOT counterproductive to do the longer, slower, less intense workouts. In fact it is counterproductive to even attempt any HIIT in an unfit state—meaning you will retard fat loss if you do them!!!
I will look for the reference to this work and come back to post if I can locate it. I would love to hear your response on this perspective.
Thank you for your newsletter.
Very good point.
Something that needs to be mentioned here is that for most beginners, when they first start out, they are indeed doing high intensity interval training without even realizing it.
The big qualifier that this study does not mention is that you must be fit enough to withstand this type of exercise.
The good thing is, low intensity for someone who is quite unfit is really not low intensity.
For someone who can jog 5 miles without stopping, jogging two miles would be low intensity for them.
On the other hand, for someone who can only walk a few blocks before taking a break – then that would still qualify as high intensity for them, even though to most people it would seem like no effort at all.
It is all relative. High intensity relates to your own level of exertion – which will be different for everyone.
GREAT to have that elaboration CR!!! I am happy now that I can feel that I am benefitting myself by doing what I CAN!!!!
thanks for the reply.
This is really interesting, thanks Rylan. I love running long distance, but this is a great reminder about the benefits of interval work and that I really need to start doing it again
How much cardio is best and at what intensity?
Hey Rylan,
Is skipping okay to do each day for 4 minutes?
Is that classified as bad for you??
Please get back to me!!
Skipping can be great for intervals. If your knees and ankles are in decent shape, then this is a great option.
I often recommend that for skipping intervals, your recovery periods are actually done by jogging in place.
Most people can’t actually skip continuously for very long, and they also tend to skip slow, so be sure you take this into account before you choose this for your interval training method.
The key to good intervals is to make sure that you are monitoring your heart rate to ensure that you are getting into a high intensity zone. If not, just speed up your pace, then when your recovery interval hits, jog in place lightly until you are ready to start the next one.
Dear Coach Ryan,
I hope you enjoy a fabulous Friday!
With intensity training, do you walk until the heart rate falls to what rate?
Thank you.
Wow! I’ve seen studies backing intervals before but this is a big WOW. cheers mate. You’re on top of the game
Shelley says:
Hi Rylan – back from holidays and wondered if you had a chance to look at the comment that I left on 28 Jul 2009 regarding putting together a program. Looking forward to hearing from you.
Shelley
July 28, 2009 at 9:45 AM
Hi Rylan,
On my way out the door for holidays, but definitely would like to come up with a plan to continue with your programs. I have learned so much from the detox diet and in changing the way that I eat.
I understand the importance of changing the programs every 6 – 8 weeks and would like to be able to continue with this and would like your assistance to come up with a plan that meets my needs and my budget. I would like to look at a yearly budget and try to see how we could make this fit for both of us. I did like the video exercise program that you made for me – it was a good reference point if one required a refresher. The still shots worked well too! I will be returning from holidays on 09 Aug 2009 and then would really like to connect then.
I appreciate everything that you’ve taught me so far and I know that there is a lot more that I can incorporate into my life.
Hope your summer is going well and I look forward to talking to touching base with you in a couple of weeks!
Shelley
Sure did Shelley,
Send me an email and we can discuss putting together a plan for you.
Hi, I have been surfing through alot of th Elite pkg, and have alot more to go thru, but so far have not seen anything about stretching. what is the comment on stretching after the workouts?
Gwen
Stretching can be beneficial Gwen, but in many cases it’s not required UNLESS you are trying to increase your flexibility to a great degree.
Strength training actually increases flexibility, but most people believe that is ‘tightens’ you up. This is not the case if you follow proper form and take each exercise through FULL range of motion.
For those who don’t exercise through full range with proper form – this will cause tightening up because the muscles aren’t being taken to the full length.
Muscles shorten to their typical ‘working length’. If you work the muscles into a range of motion that is greater than what you use day-to-day then you will increase flexibility.
That is a long explanation for a simple question – if you follow the guidelines in the Go Sleeveless program, there is no need for any additional stretching.