Hey thanks for your info it’s greatly appreciated.. One question tho.. Would high intensity training(working out) and HIIt cardio combined be the best way to lose fat or you just have to stick with one at a time?
Over the next week or so we’re going to be talking quite a bit about metabolic resistance training (i.e. “cardio with weights”), but before we do I want to address something that slightly concerned me when reading through some of the comments that came in on yesterday’s “empty stomach” cardio post.
Apparently, many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!
Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.
Here are my top 5:
1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!
Which brings me to my next point:
2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever exceed three hours of exercise weekly, and you know what? That’s ALL you need.
Beyond that, slow-go cardio is:
3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.
But perhaps even worse is the fact that slow-go cardio provides:
4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true (and we’ll be discussing this “afterburn” effect in another post very soon). But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.
And finally, the reason that trumps all the others:
5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.
So if slow-go cardio isn’t a great solution, what is?
Short duration, high-intensity exercise. Less time, faster results — THAT’S what it’s all about.
And keep in mind, “high intensity” is relative to you. I don’t care if you’re already in great shape or if you’re 40 lbs overweight, you can exercise with intensity.
So what about you? Are you stuck doing slow-go cardio or have you embraced the benefit of much shorter, higher intensity sessions?
Give me at least 750 comments and I’ll be back to talk about short duration, high intensity exercise in more detail tomorrow.
Talk to you in the comments section,
Joel
P.S. Want to learn 3 other specific fat-burning tips that you can start using today? Check out the below link:
==> What “special” foods can boost fat-burning by 207%?
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Hey Joel,
I have a bad back and have to be careful about high impact activities. I was thinking about elliptical or EFX machines but am so unused to them that I can barely put out much effort in without it destroying me. Would you recommend continuing with that to build endurance and maybe something like boxing? Let me know, cheers!
Joel
been using interval training for 4 year,there is nothing to beat it for fat burn.
I had been doing high-intensity cardio before an old ankle injury began to plague me again. So I went back to “slow-go cardio” on an elliptical. Can you give some ideas on how to incorporate high-intensity cardio for someone with a bad ankle, elbow, and wrist? I don’t want to jump so I was swinging heavy kettlebells until I experienced wrist pain. I do intervals on the stairmaster and stepmill, but I still get ankle pain.
Although I agree with Adam that must be a balance and that LISS is better than doing nothing at all… There is no better health benefit than High Intensity Training and the after burn that comes with it… Joel you’re right on there!! For someone that wants to get in and out of the gym and get awesome workouts, HIIT is the way to go… and agreed, no need to be rude or attack, just a discussion.
I was 120 lbs overweight. Since January 14, 2011 I have lost 50lbs. I always ate healthy…few carbs, lots of fruits and vegetables, low salt, no sugar, no diet sodas, chicken, turkey and fish. Due to severe knee problems which is also exacerbated by my weight, I have been very limited as to an exercise program. I started slowly doing aquafit 3 times a week and am now swimming 1 mile (laps)5 times/week, aquafit 3/week, wallking for 35 min on the treadmill, stationary bike for 20 minutes. I try to do interval speeds with swimming but I basically have 2 speeds…slower and slow. Even with this slow cardio I have still lost weight and I am pleased that I am able to increase the amount of time spent daily, exercising. My time could probably be spent wiser but I feel that whatever I am doing is working therefore why change. I have the time as I am retired and I have the commitment to keep it up until the next 50 lbs are gone. Something is better than nothing and I feel that if someone had told me to do interval cardio with weight training I would have never started. When you write up a routine tomorrow, can you please include one for those of us who are physically handicapped (trouble walking) but are still trying to do some cardio.
I’m wondering why I got this e-mail 33 times in my inbox? Please tell us more about your exercises. I would love to learn how much weight I need, how often and how to do the exercises properly. Thanks and keep up the good work.
@ Joel Marion:
Great article! However, minus the name calling, I have to agree with Adam A. I can only realistically perform HIIT or cardio strength training only 2 to 3 times max in between my weight training. I lift with mainly low-rep, heavy weight loads, so I can’t over-tax my nervous system with so much high intensity training. LISS first thing in the morning on an empty stomach and perhaps again right after weight training has helped me time and time again to get a ripped, muscular look when combined with weight training and HIIT. Don’t get me wrong though — my order of operation is Nutrition, Resistance Training, HIIT, Cardio. If I need additional rest or if I don’t have the time, LISS is the low man on the totem pole and gets dropped. However, I still believe it can play a significant role in a solid body transformation strategy.
I love HIIT! The intervals keep me mentally involved so I focus more on the workout instead of becoming distracted by other things. I love the amount of work I am able to do and the awesome feeling after having completed my session.
I get so bored doing long slow cardio and I really don’t like spending that much of my day repeating the same motion.
However, I do have a question. If someone who is used to this sort of training, decides they want to run a marathon or half marathon, would it be best for that individual to train at a consistent pace for long periods of time OR is it possible to train for long distance running (endurance) using intervals of a lower intensity?
What do you think about Tim Ferris’ Slow Carb diet combined with extremely limited workouts (2-4 exercises of a single set to failure).
Some of what he says is similar to you, but your Xtreme Fat Loss program was a lot of reps and tons of exercise.
Joel could you please explain interval cardio /? if done on treadmil how it should be done ?? for example is 30 secnds hight intensity and 15 secnds walking the treadmil considerd interval cardio ? either wayz please explain would appreciate it .. thanks
THis awesome to hear because I have been trying to explain this to my friends and family for so long. They run marathons and all this stuff but they continue to come up to me and ask how come they haven’t lost weight and why they have trouble building muscle and all that shit and it’s because of their training. Good Stuff!!!
What about spinning/RPM sessions for 45 minutes?
Joel, I’ve alwsys worked out for 1 1/2 hours a day 6 days a week. This has resulted in body “aches and pains” over the past year. I decided to try this and do shorter high intensity workouts. It’s been about 4 weeks now, and I have to say that I’ve lost weight, and I’m not as hungry as I usually am. I’m very pleased with how I feel and LOVE how quick I can get in and out of the gym. Thanks Joel for all the great advice!
sweet man
Thanks for the informatin Joel,
I enjoy HIIT. I try a variety of different exercises involving weights, body weight and agility in my HIIT.
I used to do the whole long walks and long treadmill routines, but I barely lost anything. Joining a full contact football team actually showed me how the high intensity workout fewer days per week actually showed better results. Can’t wait for the next post.
Hi Joel,
I’ve always been very active but as i get bored quickly i frequently change my routine or regime. At the moment I’m doing boxing fitness which comprises a one on one session with an ex boxing champion where we punch bags (straight punches, uppercuts, hooks, chops) and do cardio (running, sprinting) in between. Would this be considered interval training? i do this 4 x week and as i’m 2 onths pregnant, take it easier on the 5th day by going for a long walk at a quick pace, is this sufficient?
Hey Roberta that sounds really frustrating and weird…. How’s your diet? Sometimes when I get intensely into exercise wether it be weights or cardio my diet suffers…. I eat well just way too much.
Stacy
@ Roberta:
What about the P90X program? What are your thoughts?
Thanks for posting this. It seems no matter how many times I say this to my students, they are still stuck on the concept that moderate level cardio will burn “more” fat than working harder. I even do the math for them and they will parrot the moderate activity “party line” on tests. Clearly, they WANT to believe they can work less and achieve more.
Great post, Joel! I was wondering, what is considered a “short” period of time for high intensity training? 10 minutes? And should you get your heart rate up and going before you start timing? Thanks! :)
Thanks for bringing this up. I am wondering when and if slow steady cardio should ever be part of the work out routine. Hope to hear more on this!
I’ve been coached one-to-one by the 2008 Mr Universe runner-up, who’s about to turn pro (and when it comes to fat burning, bodybuilders are THE experts) and he got me from an out of shape 20%+ to a ripped 8% in 14 weeks by doing what all the top bodybuilders do, and that is low intensity cardio. My previous trainer got me doing HIIT and it destroyed my physique. Yes, LI is boring, but HI hurts like hell and by the time I had mentally prepared myself and recovered afterwards, it was taking just as long!
Weights with strict technique, diet and low intensity cardio has got me in terrific shape!
I felt inclined to comment. I am a runner, and have been running 3.5 – 5 miles almost every day for over 2 years (I did start kind of late in life – I’m 37). I actually do it because I truly enjoy it, love it, find it meditative, and refreshing. I do usually do spirts of sprints while doing my miles, and after partaking in the XFLD, I have also incorporated doing strength training and HIIT sprint workouts, where all I do is walk and sprint. I have found that these have been very helpful in increasing my strength, endurance, and overall performance. I felt like an incredible wimp prior to doing the XFLD program.
Thank you Joel.
P.S. How do I change my email address that I have on file with you? I want to update and have no idea how to do it. Most of your emails have a “do not reply” address.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...