So, "Less" Cardio...
So, it turns out that there's this hormone called "cortisol". And, although it's not as simple as saying, "it contributes to challenges with weight loss", there is definitely a link between elevated levels of cortisol, and difficulty with fat loss.
I have been advised that, when doing steady state cardio at 80% of your maximum heart rate, for an hour...it raises your cortisol.
Do that 4 - 5 times a week, for 9 months, and I'm pumping plenty of cortisol. As a result, I bounce up and down within the same 5 pounds, and have been for the last 3 months (at least).
The long and short of it is that I've been advised to dial back my cardio...to maximum 2 - 30 to 45 minute sessions of steady state cardio, and 1 - 20 minute HIIT session each week. This, in addition to continuing my regular lifting program.
This is a double edged sword for me. On the one hand, I'm a little excited, because less cardio means less cardio. The other side of this is that less cardio challenges my ingrained (and erroneous) belief that I need to do as much cardio as possible in order to effectively lose fat. It makes me so nervous to think that I might be hindering the process. Reprogramming what's basically a core value is going to be oodles of fun, though I am certain that when I start seeing progress as a result of cutting back on cardio this much, I'll get over any apprehension.
It's interesting, the way that we frame fat loss and what's required to get it done. We always think that more is more. Apparently, it's not.
And I think, that's the biggest issue around weight loss and fitness. We are inundated with the message that it needs to be complicated and special and exclusive. We need to be on a specific diet. We need to do a very select combination of highly overproduced exercises. We need to do hours of cardio - but not just any cardio. It's gotta be something titled "Insanity", or "Booty Blast Something or Other". Quite honestly - even to an old seasoned witch like me - these things sound overwhelming, at best. These messages are what keep the diet and fitness industries raking in the billions.
So every time a "new" diet or workout comes along...we jump on it, because according to the "professionals", what we've been doing doesn't actually work. We're not sure how that's entirely possible; but it seems safer to do the new thing, rather than risk losing out on those potential results.
To quote Jordan Syatt, "Everything works". Because it does. Some approaches work very quickly, some very dangerously. Some work far more slowly, but are sustainable. That's what counts. Sustainability, and it's sidekick, consistency.
How long can you really eliminate all carbs? How long can you only eat leafy vegetables? What the hell is a "nightshade", and why is it bad for me, hey Paleo? It's a bit of a kicker when you realize that the reason that everything works is because...caloric deficit.
It all boils down to figuring out how many calories you need to maintain your current weight, shaving some off, and then sticking to it consistently. We're told that a deficit can be created in different ways; we can eat less, move more, or a combination of both. My personal thinking is that the combination approach is best, since exercise is a really great distraction from the fact that fat loss kinda sucks, sometimes.
By that logic, then, I would imagine that more movement is better, right? Well...yes and no. It's an infuriatingly delicate machine, this body. The only thing that makes you gain fat is more food than you "need". But in order to burn that fat off? Well, you start with less food than you "need", but then you have to ensure that you're not overdoing the cardio...because you'll increase your cortisol, which makes fat burning more difficult. Not only that, but you'll start burning off your muscle...which seems pretty ridiculous, especially if you're putting effort into lifting. That's why people who only do cardio develop a "skinny fat" look. They get smaller, but they burn their muscle away.
Then you need some seriously strong compression leggings to shape things up; like exterior muscles!
In all seriousness, though...I'm looking forward to seeing how this experiment rolls out. For a month, I will be tracking my weight daily (nearly forgot this morning), sticking closely to my macros, add HIIT once a week, and cut back the hour long cardio marathons.
But wait! There's more!
I will also be tracking my body composition regularly, and I just got one of those hand held doodads that isn't 100% accurate, but at least it will provide a consistent measurement to track trends in my body composition.
I'm currently sitting at about 24% bf, according to the doodad.
For science, then!
Hail yourselves!
S
I have been advised that, when doing steady state cardio at 80% of your maximum heart rate, for an hour...it raises your cortisol.
Do that 4 - 5 times a week, for 9 months, and I'm pumping plenty of cortisol. As a result, I bounce up and down within the same 5 pounds, and have been for the last 3 months (at least).
The long and short of it is that I've been advised to dial back my cardio...to maximum 2 - 30 to 45 minute sessions of steady state cardio, and 1 - 20 minute HIIT session each week. This, in addition to continuing my regular lifting program.
This is a double edged sword for me. On the one hand, I'm a little excited, because less cardio means less cardio. The other side of this is that less cardio challenges my ingrained (and erroneous) belief that I need to do as much cardio as possible in order to effectively lose fat. It makes me so nervous to think that I might be hindering the process. Reprogramming what's basically a core value is going to be oodles of fun, though I am certain that when I start seeing progress as a result of cutting back on cardio this much, I'll get over any apprehension.
It's interesting, the way that we frame fat loss and what's required to get it done. We always think that more is more. Apparently, it's not.
And I think, that's the biggest issue around weight loss and fitness. We are inundated with the message that it needs to be complicated and special and exclusive. We need to be on a specific diet. We need to do a very select combination of highly overproduced exercises. We need to do hours of cardio - but not just any cardio. It's gotta be something titled "Insanity", or "Booty Blast Something or Other". Quite honestly - even to an old seasoned witch like me - these things sound overwhelming, at best. These messages are what keep the diet and fitness industries raking in the billions.
So every time a "new" diet or workout comes along...we jump on it, because according to the "professionals", what we've been doing doesn't actually work. We're not sure how that's entirely possible; but it seems safer to do the new thing, rather than risk losing out on those potential results.
To quote Jordan Syatt, "Everything works". Because it does. Some approaches work very quickly, some very dangerously. Some work far more slowly, but are sustainable. That's what counts. Sustainability, and it's sidekick, consistency.
How long can you really eliminate all carbs? How long can you only eat leafy vegetables? What the hell is a "nightshade", and why is it bad for me, hey Paleo? It's a bit of a kicker when you realize that the reason that everything works is because...caloric deficit.
It all boils down to figuring out how many calories you need to maintain your current weight, shaving some off, and then sticking to it consistently. We're told that a deficit can be created in different ways; we can eat less, move more, or a combination of both. My personal thinking is that the combination approach is best, since exercise is a really great distraction from the fact that fat loss kinda sucks, sometimes.
By that logic, then, I would imagine that more movement is better, right? Well...yes and no. It's an infuriatingly delicate machine, this body. The only thing that makes you gain fat is more food than you "need". But in order to burn that fat off? Well, you start with less food than you "need", but then you have to ensure that you're not overdoing the cardio...because you'll increase your cortisol, which makes fat burning more difficult. Not only that, but you'll start burning off your muscle...which seems pretty ridiculous, especially if you're putting effort into lifting. That's why people who only do cardio develop a "skinny fat" look. They get smaller, but they burn their muscle away.
Then you need some seriously strong compression leggings to shape things up; like exterior muscles!
In all seriousness, though...I'm looking forward to seeing how this experiment rolls out. For a month, I will be tracking my weight daily (nearly forgot this morning), sticking closely to my macros, add HIIT once a week, and cut back the hour long cardio marathons.
But wait! There's more!
I will also be tracking my body composition regularly, and I just got one of those hand held doodads that isn't 100% accurate, but at least it will provide a consistent measurement to track trends in my body composition.
I'm currently sitting at about 24% bf, according to the doodad.
For science, then!
Hail yourselves!
S
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