Today I have a guest article for you from my fat loss expert friend Kate Vidulich.
I’ve gotten to know Kate now for the last several months, and we met in person a short time ago at an industry event. She is a really cool person to chat with, plus she knows her stuff when it comes to fat loss, specifically stripping off those stubborn last 10 pounds …
In today’s piece, she talks about the dangers of too much cardio, and a training system she’s using with her private training clients in Manhattan that’s getting some pretty amazing results.
Why Cardio Harms the Heart
Kate Vidulich, BSc, ACSM
Author, Fat Loss Accelerators
How many hours per week do you spend doing cardio?
Everyday spinning classes? Boom, overuse injury.
Elliptical lover? Zero results.
Dreadmill intervals? Death by boredom.
Now we have a NEW problem with cardio. Scientific research has exposed the dangers of excessive cardio.
In late November 2012, the Wall Street Journal reported on the harmful effects of excessive cardio on your heart. According to the WSJ, research to be published in the British journal “Heart”:
Running 20-25 miles or more per week eliminates the benefit of the exercise as you grow older and causes excessive wear and tear on the heart.
Damn, that’s bad news if you’re an exercise ADDICT. The sad thing is, most of these folks will ignore this blatant fact and continue on their merry way.
But the truth about cardio is this:
1. You can get more effective fat burning workout in less time
2. Spending less time exercising means less wear and tear on your heart, joints and muscle
3. You can free up a TON of time, at least 200-250 minutes/week if you’re running a 10 minute mile, and spend it doing more important things
Three strikes and you’re out. Game over.
Even Dr. Kenneth Cooper agrees. The father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”
So is a grizzly bear chasing you? There’s a valid reason to get your run on. But in all seriousness, there are no bears where I live in New York City (just other scary people) and as you can see, the fat loss benefits of “cardio confessional time” are minimal.
As an avid marathon runner, plenty of my friends pointed out this fact to me. The thing is, my marathon training programs no longer involve running more than 12-15 miles/week, or even longer than 60 minutes continuously in a session.
Instead, the workouts include training with total body movements and lifting heavy to get stronger, metabolic resistance training and tortuous high intensity intervals. Each workout typically lasts no more than 20-35 minutes.
The shocking thing is this helped me shave 54 minutes off my marathon time! No overuse injuries, no carb loading and no dramas.
So listen, if you want to exercise for health, fat loss while increasing your energy and vitality, you need to train with bursts of intensity in shorter workouts.
That’s why I created Fat Loss Accelerators. <– 31 workouts here
In this program, you’ll get dozens of unique workouts that last 20 minutes or less, that you can add into your current training program.
Replace those boring dreadmill intervals with these workouts that give you faster fat burning than any type of long cardio EVER will.
Here are just some of the workouts you’ll get:
- Barbell complexes: The most effective barbell complexes that only require an empty bar and small space.
- Unique hybrid metabolic mash ups: Intense, compounding movements that maximize fat burning to break through plateaus
- “Time Bombs”: Density sets that push you to your limits in set amount of time. Perfect when you have a deadline.
- DB/KB complexes: Some of the most popular circuits lie here… Fat burning fun is taken to a whole new level.
- Bodyweight bonuses: No equipment? No worries. These circuits can be done anytime, anywhere from your living room to the hotel.
Plug these workouts into your program today and see the difference it makes to your level of conditioning.
Kate Vidulich, BSc, ACSM
Awesome article, Kate! Thanks again for doing this.
Now, Kate has a brand new training system she has created, Fat Loss Accelerators that is based around this concept of eliminating excess cardio. These workouts are a fun, unique way to get a kick a@@ workout done with limited equipment in a small space.
The best part is, she’s put together a deal specifically for you, a subscriber of the FVT newsletter … and you can get her system at a 68% off discount for the next 72 hours! Click the link below to grab it now:
Thanks, and talk soon -
Forest Vance, MS, CPT, RKC II