The No-Cardio Diet

[lordtariel]

http://abcnews.go.com/GMA/Books/story?id=3026698&page=1

Did anybody else watch the story about this guy the other day? He claims that the key to weight loss is in strength training, not cardio.

[bushido_man96]

That is very interesting, and it counters what most of us have ever been told about weight loss. I think I may have to look into buying his book, and giving it a read or two.

I know one thing, though. I weight train, and don't do cardio, and still don't lose weight. But, there is that little matter of counting calories....

Still, I think his weight training method is different than what I do. That could be part of the difference.

Thanks for sharing. That is quite informative.

[JackCrevalle]

Yes, I believe it. Notice what he says, "Cardio alone won't help you lose weight and keep it off".

You are actually better of as far as weight loss by working out at 80% of your cardio heart rate.

Also, weight loss by exercise alone is a time consuming proposition. As he says, it takes 3500 calories to equal a pound. This is the energy you would use riding a bike for 100 miles. Or as someone else put it, you can run a mile or skip the french fries at lunch.

Weight training while dieting helps you retain muscle mass because if you diet and don't exercise at all you'll lose both fat and muscle. It is also possible to make weight training aerobic by doing circuit training (doing a set of one exercise to target a muscle group, say squats, and then immediately moving to a set that targets an entirely different group such as arm curls, without stopping for rest). This could possibly be done at 80% of your cardio rate (although I haven't tried it) but I don't know if that is what he is suggesting or just traditional weight training.

[ps1]

Yes, I believe it. Notice what he says, "Cardio alone won't help you lose weight and keep it off".

You are actually better of as far as weight loss by working out at 80% of your cardio heart rate.

Also, weight loss by exercise alone is a time consuming proposition. As he says, it takes 3500 calories to equal a pound. This is the energy you would use riding a bike for 100 miles. Or as someone else put it, you can run a mile or skip the french fries at lunch.

Well put! The best way to loose weight is to limit your energy intake (eat less) to nutrient rich, low fat sources and to increase your physical activity anywhere possible. On top of that you put a good workout plan together and you will do just fine. The difficult part is sticking to the plan and maintaining the results once you've reached them. This is because many people loose their 10 pounds and reward themselves by eating a whole pizza! That's like an alcoholic celebrating sobriety with a beer!

Weight training while dieting helps you retain muscle mass because if you diet and don't exercise at all you'll lose both fat and muscle. It is also possible to make weight training aerobic by doing circuit training (doing a set of one exercise to target a muscle group, say squats, and then immediately moving to a set that targets an entirely different group such as arm curls, without stopping for rest). This could possibly be done at 80% of your cardio rate (although I haven't tried it) but I don't know if that is what he is suggesting or just traditional weight training.

I know a couple people who train like this. It works for weight loss, but, as you can imagine, the strength gains aren't as quick as if they simply did a normal cardio workout one day and a strength workout the next. The ATP-PC system just doesn't have time to keep up. I tried it with my friend one day. It was among the most tedious things I've ever done. The other problem is being sure the equipment will be open if you're in a public gym. Any delay and the HR starts dropping back to resting rate pretty quickly.

[JackCrevalle]

I know a couple people who train like this. It works for weight loss, but, as you can imagine, the strength gains aren't as quick as if they simply did a normal cardio workout one day and a strength workout the next. The ATP-PC system just doesn't have time to keep up. I tried it with my friend one day. It was among the most tedious things I've ever done. The other problem is being sure the equipment will be open if you're in a public gym. Any delay and the HR starts dropping back to resting rate pretty quickly.

It's hard to believe anything could be more tedious than traditional weight training. Don't get me wrong, I love lifting, but it's not exactly an engaging activity.

Fortunately, for circuit training you don't need heavy weights so a home gym or just using what free weights are accessible at a public gym would probably be adequate.

Edited April 20, 2007 by JackCrevalle

[bushido_man96]

You can even supplement the free weight exercises in the circuit with body-weight exercises, like push-ups, sit-ups, pull-ups, etc.

[JackCrevalle]

I did a little experiment today. I wore my heart rate monitor for the first time while lifting weights.

I've been increasing my reps on each set lately to between 15 and 20, with corresponding decreases in weight, to try to build more endurance, increase weight loss and gain speed.

My heart rate got into the cardio range while I was lifting and fell back to the 80% calorie burning range as I rested. Not ideal, but it seems to indicate that weight training could be just as effective as other forms of exercise to help lose weight. At least if you do high reps and don't rest excessively between sets.

[rayjag]

Resistance training is shown to boost your metabolism for a longer period

of time after you are done training while your body is recovering. Increased lean body mass burns more calories per day at rest than fat mass.

While working at health clubs for long periods of time I have seen it time and time again where people do not progress because they are doing just cardio and burning fat as well as lean body mass thereby decreaing their resting metabolism in the long run. After age 30 you start losing lean body mass naturally making it all that more important to include resistance training as you get older.

RJ

[DokterVet]

Many competing bodybuilders, who get down to ~4-5 % bodyfat, cut using only diet and lifting (no cardio). It is hardly a secret or new idea.

Of course if you are interested in fitness, you will want to exercize your heart. However, if you are only interested in body composition, then you don't need cardio.

EDIT: I just read the whole article. Everything he said was exactly what you could have read on every bodybuilding message board since the inception of the internet: Calories in vs. Calories out. I find the fact that this book is called "controversial" hilarious.

[bushido_man96]

Of course if you are interested in fitness, you will want to exercize your heart. However, if you are only interested in body composition, then you don't need cardio.

This is a good point. The value of cardiovascular exercise should not be diminished due to this book. It is still an important aspect of overall health and wellness.