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