Top Cardio Myths
Cardio Myth #1: To lose fat, you have to work out in the fat loss zone
I don't really know the origin of the fat loss zone, but it's caused me a few headaches since I've been teaching people how to build the physique of their dreams. If you haven't heard of it, it says something along the lines of: If you want to burn the maximum amount of fat, you need to keep the intensity low, because a greater percentage of fat is burnt then.
Now, I'm not a scientist, so I can't disagree with their findings. I'm sure a greater percentage of calories come from fat when you perform low intensity exercise. The trouble is, performing low intensity cardio just doesn't burn enough calories to make it worth your time. If low intensity cardio was the best way to get ripped, then couch potatoes would be the most ripped people out
there.
You might have seen people who believe this. Maybe they've been told about the fat loss zone by their personal trainer, maybe they've seen the graphs on the cardio machines. You can spot them by looking for the people who will walk on the treadmill for long periods of time. Yet they never seem to look any leaner.
Another group of people seem to think that the best way to perform cardio is to just spend time in the gym. As if fat loss is a function of how much time you spend in the gym, rather than what you actually do when you get there.
You can spot these people by looking at who's standing around wasting time. I'm of the belief that the gym is for working out. You get there, do what you need to and then get outta there. No need for socializing. Perv at hot girls all you like, as long as you're still working hard, I don't care.
To get the most out of cardio, you need to forget about the fat loss zone and up the intensity. If you're not working up a sweat, then you're wasting your time. I have a little formula that I use for cardio.
It took me years of study to work this formula out, so don't be surprised if you find it a little complicated. Here it is: T x I x F = CB
Where T = Time Spent, I = Intensity, F = Frequency and CB= Calories Burnt
Ok, so I lied. I didn't really spend years figuring it out. It's pretty simple. If you want to increase the amount of calories you burn, increase the amount of time you spend per session, increase your intensity and increase how many sessions you do. It doesn't take a rocket scientist to work this out.
Cardio Myth #2
Cardio burns muscle, so you shouldn't do it
Ok, so this is a myth that actually has an element of truth to it. TOO much cardio will burn muscle, so you shouldn't do TOO many long drawn out sessions of cardio. Anything over an hour is putting you at risk of losing muscle.
You only have to look at marathon runners to see the truth in this. However, if you want to get ripped, chances are you're gonna need to do some cardio. Sprinters do lots of cardio and they're ripped and muscular. Boxers are the same. I could list a bunch of other athletes that also fit into this category.
The key is to do shorter, more frequent sessions. This will stop your body from breaking down its muscle as fuel and as a result, you'll still have plenty of muscle when you are ripped.
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