Did you know that your long moderate cardio sessions are making you fat? It’s time to put an end to this madness! 😀

One of the most frequently asked questions I receive on a daily basis is, “How come I am doing one hour of cardio every day, but I am not loosing any weight, and actually gaining more!?”

Contrary to popular belief, more (time-wise) is not necessarily better for training. Excess low to moderate cardio is actually counter-productive when you are trying to burn fat, build muscle, and slow down the aging progress.

What is low to moderate exercise?

Workouts that are longer than 25 minutes of aerobic training, such as long brisk walks, long elliptical sessions, long stationary bike sessions, even moderate resistance training  et. A good way to judge your level of intensity is if you can hold a conversation during your workout, it’s low to moderate 😀

What is high intensity exercise?

Intense training that is less than 25 minutes, ie. sprints, and intense resistance training.  A good way to judge your level of intensity is if you cannot hold a conversation during your workout, it’s high intensity 😀

Studies have show that long, slow, cardio sessions cause you to:

  • gain and store fat, while diminishing your muscle
  • decrease your testosterone blood levels
  • decrease your human growth hormone
  • increase cortisol levels

Here’s why:

When you have normal stress, your body releases certain “fight-or-flight” stress hormones that are produced in the adrenal glands: cortisol, norepinephrine and epinephrine. It’s normal for your cortisol levels to go up and down throughout the day, but when your body is chronically stressed, your cortisol level goes up …and stay there.  This can occur if you are excessively doing moderate cardio for long periods of time. When your stress and cortisol levels are high, the body actually resists weight loss. Your body thinks times are hard and you might starve, so it stores the bad foods that you eat or that you already have on your body.  Not only will your cortisol levels become raised, but you can cause adrenal fatigue.

In more technical terms, your T3 (Thyroid Hormone) produced by the thyroid gland is primarily responsible for regulation of metabolism (helps you burn fat), will become suppressed, which leads to fat gain, fat storage and diminished muscle.

With decreased testosterone blood levels and growth hormone levels, it will be very difficult to build muscle and burn fat naturally, leading to other medical conditions.

The Solution:

Interval intense type training and to shift the muscle.  Remember, when working out, forget about the scams and social media posts about “dem gainZ”…….The only “gains’ you will see is in your medical bills.

When working out, your goal is to enhance or raise your testosterone blood levels and growth hormone levels, normalize your insulin sensitivity, lower your triglyceride levels, reduce inflammation and decrease free radical damage, by activating your mTOR pathway, which along with IGF-1(insulin-like growth factor 1) plays an important part in repairing and regenerating your tissues including your muscles. This actually does all of the previous mentioned, so that you can build muscle, burn fat, and slows down the gaining process. It will also help you feel satisfied,hungry all the time because your ghrelin levels, also known as “the hunger hormone will become normalized.”

It’s all about training smart with a training system that is highly effective while promoting longevity instead of diminishing it.



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