Cardio or Weight Training for Fat Loss?

For decades conventional wisdom (and Jane Fonda) said cardio was the best exercise for fat loss. Then strength training muscled its way into the spot light as the must do move for revving up your metabolism and “losing weight in your sleep” - prompting many people to give up cardio entirely.

Bear in mind that any exercise is essential for your health and fitness but there are specially designed programs if you want to lose weight fast.

RESEARCH

A few years ago Duke University researchers took to the lab and conducted the largest study of its kind to compare the two and get and answer once and for all. After 8 months of tracking 119 overweight and previously sedentary volunteers while they engaged in resistance training, aerobic exercise or a combination of the two, the clear winner was aerobic exercise.

RESULTS

The cardio group lost about 4 pounds while the resistance group actually gained 2 pounds in the form of muscle mass. However the muscle gain did not lead to any significant fat loss over the course of the study. Aerobics only group lost over 3 pounds of fat while the lifters did not lose any significant fat.

Not surprisingly the cardio plus resistance group improved their body composition the best- losing the most fat while adding lean muscle mass! The only drawback is they spent more time in the gym.

RESEARCH CONCLUSION

Minute by minute, cardio burns more calories than weight training.

WEIGHT TRAINING

But don’t under any circumstance give up on the weight training! It’s crucially important as you get older as your body starts to lose muscle mass thru age related muscle wasting. (this is called sarcopenia) – A natural condition whose only known cure is weight lifting on a regular basis

Resistance training is important for maintaining lean body mass, strength and function. Being functionally fit - being able to easily perform everyday tasks- and maintaining independence as you age are just some of the many benefits of strength training.

WEIGHT TRAINING + CARDIO

So for the biggest bang for your buck+ fitness gains and fat loss, combine the two. Do your strength training first and then finish off with cardio. But you can be flexible with this- do your cardio on separate days and at separate times if it works better for you. All that matters is that you do it.

DIET VS EXERCISE

Diet is the number one way to more easily lose fat and keep it off.

The exercise effect will enhance your efforts and make you overall a healthier person. It’s easier to sustain a calorie deficit through diet than to try to exercise yourself out of excess calorie intake.

You could avoid the 500 calorie muffin or go out for a long run a 90 minute bike ride or jump rope for 30 minutes straight. And you would have to maintain that level of time and intensity everyday! Isn’t easier to say no to the muffin and eat a couple pieces of fruit?

If you miss the gym or get sick you are screwed! Where exercise seems to matter most is for preventing weight regain and maintaining pounds lost from you healthy diet. Exercise seems to be a big factor in body weight control.

The national weight loss control registry, which since 1994 has tracked more than 10,000 people who shed an average of 66 pounds, and kept it off for at least 5 years, would agree. 90% of successful weight loss maintainers exercise for about an hour a day and their exercise of choice is WALKING. And just about everyone can do that with or without a gym.

“Minute by minute, cardio burns more calories than weight training.”

TAKE AWAY

1. Do strength training at least 3 times a week.

2. Combine it with your cardio session – but do the weights first cardio second for maximum calorie burning effect.

3. Alternately you can split up these sessions at different times of the day or different days of the week.

4. I recommend walking or some type of cardio exercise every day.

5. If you are sedentary start out with small baby steps- just walk and then consider your options for strength training.

6. Be patient with yourself and be consistent. Consistency wins the day

7 “bad” foods that are actually good for your health! [Pizza included]

Nutritionists tell us that there is no such thing as a good food or a bad food and that all foods in moderation can fit into a healthy diet.

This is sound advice but most of us who are trying to eat right and maintain weight and good overall health stay away from certain foods because of their bad reputation as Evil, Unhealthy, Fattening or Disease promoting.

Yet as it turns out many of those foods have bad reputations based on outdated and erroneous information. Old ideas die hard and it can be years or decades before foods on the forbidden list can make a come back.

Here is a list of 7 foods that despite their past reputations have been found to have surprising benefits and healthy nutrients. If you are interested in a long-term healthy and tasty diet, then you can also check my nutrition & diet coaching program.

Eat and enjoy!

1. BEEF

Followers of Atkins or the new carnivore diet (no veggies or fruit- just meat!)  never worry about beef consumption, but the rest of us did.

Cholesterol in fatty cuts of meat is still a concern despite all the conflicting pro- cons about whether it’s safe to eat.

If you are a beef lover- I highly recommend the leaner cuts. Red meat has a lot of health benefits – high iron content, Creatine, zinc and CLA. These are nutrients that are lacking in most people over 50.

They’re important for producing energy, replenishing red blood cells, sexual potency and muscle maintenance.

Stick with the leanest cuts like filet mignon, sirloin, round and flank steak. Avoid ribs and ground beef unless it’s 93% lean. An ounce of very lean beef is about 60 calories so choose portions at restaurants wisely. Grass fed is another great option- if you want to maximize the health benefits and avoid some of the chemicals found in beef due to feed content and growth hormones.

Also if you are concerned about the environment or animal welfare the new vegan burgers are a good choice as well.

2. CHOCOLATE

Dark chocolate in particular is on this list because it is high in substances called polyphenols, which lower the risk of heart disease by preventing LDL or bad cholesterol from adhering to arteries.

Studies show that eating a half ounce of dark chocolate (two bite size pieces) per day raises the amount of HDL or good cholesterol.

Remember one ounce is all you need. Don’t think this gives you license to gorge- it is high in fat and calories!

3. PORK

Pork was the vilified food during my childhood not only because it was fattening but it had the reputation of carrying a parasite causing a nasty condition called trichinosis.

Pork was always cooked to the consistency of shoe leather to kill the nasty bacteria. The parasite problem hasn’t existed for many years and pigs are now carefully bred to reduce the overall fat content .

Ounce for ounce pork has the same amount of fat as chicken breast and is higher in protein! It can be cooked medium rare and should be part of you regular diet to add variety to your protein choices.

4. SHRIMP

For many years shrimp’s cholesterol content gave it a bad reputation. But that was before scientists figured that cholesterol in fish doesn’t raise blood cholesterol as much as saturated fats( from beef) and trans fats do.

It turns out shrimp are totally innocuous.

A study at Rockefeller university in New York found that consuming 300 grams of shrimp per day – the equivalent of 55 medium shrimp- did not adversely raise cholesterol levels in people who had normal cholesterol.

Shrimp is no longer a villain because it has very little fat, (most of which is the good omega 3 variety) and it is a great source of protein with virtually no carbohydrates. You get 14 grams of protein and only 66 calories in a dozen large shrimp.

5. CHEESE

If you have eliminated cheese from your diet consider this:

Despite its high fat content it is a good source of CLA a nutrient that may help with weight control and blood sugar.

The calcium in cheese is good for your bones and a recent study on calcium and dairy products have shown increased weight loss in dieters who consumed dairy products like low fat cottage cheese.

Cheese can also protect against cavities by enhancing the concentration of calcium in plaque which robs bacteria of it’s primary food source.

Choose the low fat or non fat versions of your favorites and indulge occasionally on the full fat versions. New formulations have made the lower calorie versions more palatable and delicious.

6. PIZZA

When eaten in moderation pizza is a wonder food. It contains the whole food pyramid in a single slice. It is a good source of carbs, (go for thin crusts or whole wheat crusts to add nutrition) dairy products, part skim or buffalo mozzarella, vegetables –artichokes, mushrooms, spinach and proteins like chicken, Canadian bacon or shrimp.

Tomato sauce is high in antioxidants and has the highest levels of lycopene- a phytochemical that is proven to reduce the risk of prostate cancer.

Do not order meat, pepperoni, stuffed crusts or extra cheese. Do order thin crust pizza with extra sauce and light cheese and vegetable toppings.

7. EGGS

The poor egg has been the poster child for high cholesterol since the 1970’s, but as it turns out the body compensates for additional cholesterol by producing a little less cholesterol on its own.

Studies have shown eating one egg yolk per day does not increase a person’s risk of heart disease or stroke. However if you are taking cholesterol medication consult with your doctor about how may eggs are right for you.

BONUS: COFFEE

Java lovers rejoice! Once frowned upon as a threat to your healthy lifestyle, coffee has been vindicated.

Some of coffee’s healthy advantages based on a wealth university studies; It helps to prevent cavities, it can cure a headache, improve alertness and cognitive function, it boosts athletic performance, and helps free up fatty acids during aerobic exercise.

Also 2-3 cups per day can help prevent colon cancer. But don’t overdo it – more than 3 cups a day can make you nervous and jittery.