I (so far as know) came up with the term “exercising in the extremes” to explain how spending more time on each end of the intensity spectrum will get you better results than being mostly in the middle. What I mean is you should rather spend your time doing very intense exercise and not at all intense exercise rather than doing moderately intense exercise, is kind of what I’m saying.
This is me not doing any cardio
In other words, Brisk Walking + Strength Training > “Long, Slow Cardio” (jogging, cycling, etc). This is true and especially it is true for fat loss.
Now I am not someone who is against cardio, if that is what you are wondering. Some people wonder this, they think, hmm, that Pat guy, I wonder if he is against cardio.
I am not against cardio.
Someone who does a lot of cardio, probably
But I do think there are better options–more efficient options, and also more effective options–than say, going for a jog, if your goal is to lose body fat.
So let me explain how to structure an exercise program that really works.
Here Are the Cliff Notes:
** If you want to lose weight, spend most (but not all) of your time on either end of the intensity spectrum.
** On the far right, you have HIGH intensity exercise: Heavy resistance training, metabolic conditioning, sprints, etc. Stuff that is either very heavy or very sweaty.
** On the far left, you have LOW intensity exercise: Brisk walking, hiking, mobility work, or any other type of movement you could do while talking to someone.
** Always do your metabolic conditioning/cardio AFTER strength training.
** A “Super Stack” would be something like: Strength Training (15 – 40 minutes), Metabolic Conditioning (5 – 15 minutes), Brisk Walking (20 – 60 minutes).
** Conventional Cardio is still fine (don’t get me wrong, it’s “chronic cardio” that’s the problem), and can even be helpful, but should not be the #1 thing you do if your goal is to have better body composition. 2 – 3x/week is plenty.
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Any questions, drop a comment!
Strong ON!
– Pat
PS – You might also enjoy my new 21 Day Extreme Kettlebell Challenge, because you will discover…
- How to build endurance WITHOUT running long distances.
- How to gain strength and flexibility in the SAME workout (so you don’t need separate routines for each.)
- My BEST and NEWEST kettlebell complexes for burning maximum calories in minimum time.
Maybe we are really on the same wavelength, but for me, jogging and cycling are low intensity activities. I suppose they could be as intense as you wish. I agree with the basic perspective, the poles of intensity are the best. I think in terms of powerlifting and jogging, but I am not going to say kettlebells and brisk walking aren’t a good combo, because they are.
Chronic cardio; would anyone care to define it? For me, jogging up to an hour a day most days seems compatible with strength training.
“If the Powerlifter is looking for an improvement in aerobic capacity, he or she should engage in aerobic activity that OVERLAPS THE LEAST with the muscles and energy systems they require in sport specific training and competition. In other words, a slow jog or extended elliptical workout will not heavily recruit type II fibers, overstress tendons and ligaments, and otherwise hinder the body’s attempts to recover and adapt to heavy lifting.” https://www.completehumanperformance.com/say-gpp/
Hey Steve,
I think we are on the same wave length. Cycling/jogging etc, can vary in intensity, of course. You can sprint while cycling, and you can keep jogging very light. I define “chronic cardio” in the video, but we have to look at it from a conventional perspective. This talk is not aimed at powerlifters, or really any higher level athlete, but rather most everyday people who probably spend more time on a treadmill than they should, because they’ve been led to believe (for whatever reason) that is the best way to lose weight.
This post is not to shun cardio, but to promote a re-investment of how someone spends their time at the gym.
Good comment, and thanks for contributing.
I really love what you are saying. Balance is key…..you hit all areas. What you are recommending is doable, sustainable and absolutely people will see good results. Thank you!
Thank you!
Is that a cigarette hanging out the mouth of the “I do cardio” guy?
I used to do a lot of cardio, well, I cycle a lot, but I carry a very heavy load and tend to cycle a lot of hills and trails – so I guess this would be closer to low intensity training? As opposed to road cycling?
At the moment, I do more yoga and strength training. I’m actually trying to strengthen my core to improve my yoga.