Strengh Training + Cardio = Success!
Strengh Training + Cardio = Success!
"Today's Take Home"- You NEED to strength train along with cardio to get the best results!
So many times people start a fitness resolution and begin by heading out for a run. Then a month or two in they get discouraged because they've either gained weight or lost some but either way they still look the exact same. Ever hear the phrase, "skinny fat"? They haven't lost body fat or started leaning out. Why?
- Many people exercise at too high of an intensity. Slow steady state cardio, like jogging is great for burning calories, but unfortunately many people are suffering through cardio that's causing them to retain fat. If you head out for a run, and spend 20-40 minutes with your heart rate pinned in zone 4 or 5, you've actually spiked your cortisol levels. This will get your body to burn muscle mass and retain body fat. An elevated cortisol level basically puts your body into a fight or flight state. The last thing you want is to lose ANY muscle mass. The more muscle you have the higher your metabolism is.
- Weight lifting is outstanding at building muscle! Going off of what you read above, if you build some muscle mass you'll speed up your metabolism. The other thing strength training does is lower your cortisol level and boost hormones like testosterone. Once this happens your body now protects muscle and burns fat for fuel.
- Ideally you should do both! If you perform your cardio in zone 2 of your heart rate, you'll strengthen your heart and improve your cardiovascular health and endurance. Plus zone 2 isn't fight or flight! The primary fuel source is fat! Now since you're adding strength training, you'll build muscle, speed up your metabolism, and promote a healthier fat burning hormone state.
Fire it up! Anything worth doing is worth doing right, so Don't suck! Good talk!
