Editor’s Note: As Bryce Turner explained in the June 3 issue of the Sun Newspapers, aerobic exercise will not help you lose weight.
“The problem with a repetitive routine, like running or cycling, is that your body makes adaptations and gets progressively more efficient,” he said. “If your goal is to be leaner, then greater endurance isn’t really to your benefit; the increased efficiency means you use fewer calories per unit of exercise.”
In the conclusion of this article, Turner explains the value of strength training.
I want to lose some weight and tone my body, but I only have so much time during the week to dedicate towards exercise.
I tend to do more cardio than weight lifting, but I am not seeing any results.
What should I do?
— Krista McCullough,
Long Beach
Let’s look at resting metabolic rate, the speed at which your body burns calories regardless of whatever you happen to be doing at the moment.
The workouts themselves speed up metabolism, in part because the body needs to work harder to repair and rebuild muscles, connective tissues, and bones.
There’s also a cumulative effect that comes from adding new muscle tissue.
Muscle is metabolically active tissue, and having more of it certainly forces your body to burn more calories throughout the day and night.
The real key is the intensity of the workouts—the harder they are, the more calories you burn.
If you love cardio or endurance workouts, change up your routine by doing short intense intervals. Intensity means hard work but for short amounts of time or reps—work harder not longer. Allow at least one to five minutes rest between each interval.
For example, run hard for three to five minutes, rest, then jump on a bike or in the pool or do a different run for three to five minutes more and continue.
Here are five important tips for getting your program back on track to achieve your results:
1. Strength train with weights at least two to three times per week
2. Change up your strength training routine every few weeks
3. Interval your cardio workouts
4. Work harder not longer
5. Eat to your metabolic type by incorporating fresh vegetables and proteins
Do you have a question for Bryce?
Bryce Turner is co-owner of Beach Fitness at 148 Main E and F. He has a bachelor of science degree in physical therapy/exercise science and welcomes your questions on fitness.
Do you have a question for Bryce and this column?
He can be reached for questions at (562) 493-8426 or send e-mail to bryce@beachfitness.com.
