Amongst all this talk about steady state cardio vs. interval cardio, there are a group of people who actually ENJOY steady state cardio. Well if you enjoy it, then you should absolutely do it.
But, you must also realize that you can get results without doing slow, steady state cardio. That’s what Turbulence Training is all based on: strength training + interval training = fat loss.
Along with those two aspects, you also need to have a solid nutrition program. These three things are the keys to sustainable fat loss. However, if you do not enjoy interval training, you can replace it with distance cardio.
There are only three reasons why you should even consider distance cardio:
- Do you enjoy it? If yes, then do it.
- Do you have the time to do it? If yes, then go for it. But the biggest excuse to not working out is a lack of time. So if you don’t have time to do 45 minutes of steady state cardio every day, the interval training is a better option for you.
- You must also be aware of overuse injuries. I have knee problems due to excessive running. When you do something over and over for an extended period of time, you are setting yourself up for injury.
So steady state cardio DOES work. It works for obese people who can’t train at a high intensity level. In addition bodybuilders perform lots of cardio in order to get in shape for a show.
However, some studies have shown that people actually GAIN weight during a steady state cardio program. This is because the method of training causes them to eat an additional 2-300 calories extra.
There was another Australian study that compared 20 minutes of Interval Training with 40 minutes of Steady State cardio. They found that the interval training group burned MORE calories in half the time.
So interval training has some OBVIOUS advantages of steady state cardio. There is also the fact that your body adapts to your training. So if in the beginning, 40 minutes of cardio helped burn 300 calories, a few weeks later, you will need to do more cardio to burn the same amount of calories.
Which combination of diet, training, and cardio strategies you use to achieve your dream physique is entirely up to you. Although Craig has a lot of great workouts for you to choose from, each body and personality is different.
So there’s a lot of guess and check involved in the process. But the fun part about it is the journey. Once you start exercising with the Turbulence Training method, you will be hooked for life.
If you want to do lots of cardio, then do it. But if you don’t want to do lots of steady state cardio, know that there is an alternative. However, there is no alternative to resistance training.
If you don’t like lifting weights, than you can perform bodyweight movements. But overall, resistance training needs to be part of your training regimen. It is your long term weapon against fast loss.
The other question about cardio is this: is it better to do it on an empty stomach before breakfast? The answer is no. This is actually a myth that was spread by bodybuilders. Doing cardio before bedtime is not better than doing cardio at any other time during the day.
The main idea here is that you want to train when you can. Choose one time during the day, and make it a habit. That is the only way you will achieve your goals. And as long as you focus on boosting your overall metabolic rate with interval and resistance training, you will be able to lose fat.
In fact, eating an hour or two before training might even help you burn more calories. There was another study that found that individuals who consumed 20 grams of protein before their workouts, burned more fat during the 24-hour period after their workout was completed.
So, bottom line is that just train when you can train. If cardio first thing in the morning helps you stay on track. If, however, you find doing cardio after your strength training workouts is what works best for you, then go do that.
Also, sometimes when you hit a plateau, you start thinking “Every little bit helps.” That’s true. But when you hit that plateau, there are other things you can do beside more cardio.
For example, you can go heavier with your training. You can go harder with intervals. You can tighten up with your nutrition. You can add a few more circuits throughout the week.
The possibilities are endless. But focusing on the little things such as when is the best time to do cardio, which is the best for fat loss, etc. – will not get you results. You need to keep the big picture in mind.
But you don’t need to do a workout on an empty stomach. You can if you want to. I trained for years on an empty stomach. I don’t know how I did it, because I can’t do it now. It’s all about the habits you form.
Now I NEED to eat in the morning. I’m also a lot bigger in terms of muscles then I used to be. That could be a factor. My body needs more calories to maintain itself then I used to.
But sometimes if I need to go some place that day, I’ll be sure to wake up early, do a little interval cardio, and be off on my way. I rarely ever lift weights in the morning any more.
Wow, this post is getting long. Bottom line is look at the big picture. Start training with Craig Ballantyne’s workouts today and get an endless supply of fat loss tips. Click here to learn more about Craig’s Turbulence Training program.
