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Although any type of physical activity can have positive health benefits, the
benefits of steady-state cardio training from a fat-loss (without muscle loss)
perspective are often misunderstood and overstated. Especially because research has
shown aerobic activity to be the optimal mode of exercise over resistance
training for reducing body fat in a timely fashion.1 Cardio works faster than
weight training in these short-term studies comparing cardio training to weight
training for fat loss, because cardio tends to burn more calories per minute during
the workout than traditional resistance training methods. And, its well-
established that fat loss is determined by burning more calories each day than you
consume.2
Its important to note this isnt to discount that some calories are more nutrient
dense than others; weve all heard the term empty calories before, but one can
still gain fat from eating healthy nutrient-dense foods, if they eat too many
calories.
Now, with the above reality in mind, instead of spending the extra time doing more
cardio to burn (lets say) 300 calories, you can simply cut 300 calories out of
your diet each day and end up with the same result without having to bother with
all the boredom and time consumption involved with the additional cardio. This is
why cardio training isnt emphasized in my book Strength Training for Fat Loss, as
in most cases, you essentially eliminate the need for it (from a fat-loss
perspective) when you simply eat fewer calories to create a deficit.
The study looked at two groups of obese subjects put on identical very low-calorie
diets. One group was given an aerobic exercise only protocol (walking, biking or
jogging four times per week), and the other group was given resistance training
only, three times per week. After 12 weeks, both groups lost weight. The aerobic
exercise group lost 37 pounds, 27 of which was fat and 10 of which was muscle.
However, the resistance-training group lost 32 pounds, and 32 pounds were fat; zero
was muscle.
In other words, the resistance-training group lost significantly more fat and
didnt lose any muscle. Not to mention, when resting metabolic rate was calculated
after the study, it was found that the aerobic (cardio) group was burning 210 fewer
calories daily. In contrast, the resistance-training group had increased their
metabolism by 63 calories per day.
Now, one of the ways you can make your strength training workouts help you burn
more calories, not only during the workout, but also for up to two days after the
workout,4 is to incorporate a metabolic complex, like two provided here, at the end
of your strength-training workouts as a finisher.
Barbell Complex:
Reverse Lunge
Overhead Push Press
Wide-Grip Bent-over Row
Wide-Grip Romanian Deadlift
Note: After performing the last repetition of the reverse lunge, use your legs and
arms in a coordinated fashion to lift the barbell off the back of your shoulders to
the front of your body to begin the overhead push press.
Dumbbell Complex:
Uppercut
Squat to Romanian Deadlift
Freestanding One-arm Row
Note: After you finish all of your squat to Romanian deadlifts, place one dumbbell
on the floor to set up to perform the next exercise, freestanding one-arm row.
Use the heaviest load possible to complete the reps while moving quickly with good
control through the complex.
Perform 6 to 15 reps per exercise within a given complex and 3 to 5 sets per
complex.
It is recommended that you use a higher number of repetitions for the easier
exercises (the ones youre strongest at performing) within a complex and use a
lower number of repetitions for the most difficult exercises (the ones youre
weakest at performing).
There is no rest between exercises within a given complex (unless you need to take
a quick breath). However, you should rest from 90 seconds to three minutes between
complexes (i.e., after completing a full round of a complex).
A special thanks to IFBB Figure Pro Gennifer Strobo for demonstrating the
exercises.
To see even more great content from Nick Tumminello and our other expert training
and nutrition writers, check out the NEW APRIL issue available NOW. Click to get
your digital copy HERE.
References:
Willis et al., Effects of aerobic and/or resistance training on body mass and fat
mass in overweight or obese adults. J App Phys., vol. 113 no. 12: 1831-1837; 2012
Frank M. Sacks, M.D., George A. Bray, M.D., et al. Comparison of Weight-Loss Diets
with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009;
360:859-873February 26, 2009
Bryner RW, et al. Effects of resistance vs. aerobic training combined with an 800
calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr.
1999 Apr;18(2):115-21.
Chantal A. Vella, PhD, Len Kravitz, PhD. Exercise After-Burn: A Research Update.
IDEA Fitness Journal. November 2004.