The Lie Cardio Tells Us
One of the lies the fitness industry tells us is that in order to lose weight, we have to do massive amounts of cardio. We need to spend hours a week on the treadmill running endless miles to get the body composition that we’re craving. But hours on end doing cardio, isn’t going to get you where you want to be, not effectively, and not on its own.
What people don’t fit into the equation is excess post-exercise oxygen consumption, or EPOC. EPOC is the oxygen that your muscles are still burning after your workout. It’s what’s responsible for burning fat beyond your time in the gym.
How is EPOC created? We are using energy all the time to keep our bodies going. When we exercise, we use more energy, and we create a need for more energy. We need to repair our muscles, we need to remove lactic acid from those muscles, we need to replace the energy we lost during our workout, and all of these things take Oxygen. The more we need our bodies to work after a workout to get back into a natural state, the bigger the EPOC effect is.
Cardio alone does not create much EPOC. By the time you’ve grabbed your bag and walked out to your car, you’re done burning excess calories. This doesn’t mean that cardio is a waste of time, it does however mean that you’re not going to get the most out of your time at the gym if all you’re doing is cardio. Cardio is not working large muscle groups to their maximum, and it doesn’t create the need to majorly ‘repair’ afterwards. This is the main reason why cardio is not going to help you shed the extra weight as fast.
So what can you do to make your time in the gym most worthwhile. Muscle building is one of the best things for EPOC. Heavy lifting, maxing out your muscles, that is what’s going to get you results. And combining things like speed burst training with your strength training. Doing HIIT workouts regularly is going to help you kick start your body composition goals.
If you love running, then by all means keep running! But if you’re running for miles in hopes of shedding those last few pounds, or in hopes of starting your fitness goals off right, get off the treadmill and pick up some weights. And let me know how you feel afterwards!
And if you don't know where to even start on this weight lifting journey, let's chat! I would love to learn more about your goals and offer some guidance in a free consultation! Click here to contact me today!