More Cardio Please!

Because aerobic exercise is how you lose fat, so the more the better, right?

But if (or in this case when) I tell you that aerobic exercise is not effective for fat loss, what would you say?

That I am crazy, a liar, or both?

Well anybody can say anything, so let me offer you some proof from three different controlled studies (Thanks Alwyn Cosgrove).

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Three Month Study

Conclusion: The addition of 45 minutes of aerobic exercise at 78% Max Heart Rate (which is moving) 5 days a week for 12 weeks had NO EFFECT over dieting alone

Int J Sport Nutr. 1998 Sep;8(3):213-22.
Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women.
Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN

Six Month Study

Two groups:

• Diet Only
• Diet plus aerobic exercise (50 minutes, 5 days per week)

Conclusion: No additional effect of aerobic exercise on body composition

J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution.
Redman et al

Twelve Month Study of Aerobic Exercise

Six hours of aerobic training per week for one year (60 mins per day, six days per week)

Average weight loss after one year was 3.5lbs or 0.3lbs per month

3.08lbs for women and 3.96lbs for men

Obesity 2007 June – 15:1496-1512.
Exercise Effect on Weight and Body Fat in Men and Women.
McTiernan et al

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These studies clearly show that aerobic exercise (cardio) has little to no effect on body composition. In the best case scenario these subjects busted their butt for 6 hours a week and lost a grand total of 1/3 of a pound a month – OUCH!

The first thing to note is that in the first two studies nutritional changes were made, and that is the number one key to fat loss. You must make changes to your nutrition to positively affect your body composition. But from a fat loss standpoint the subjects might as well sat on the couch as spend up to 6 hours a week doing purely aerobic exercise.

Bummer, dude!

Here’s another one for you…

True or False? – All things being equal nutritionally (calories/macronutrients), then the more calories you burn during training, the more fat will be lost.

Stay tuned, we’ll get to that one next time.

Until then…

Keep Making It Happen!

Coach Dean