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18.12.2015
Longitudinal training studies of fat kids shows that aerobic training results in a loss of body fat. Longitudinal training studies of fat adults shows that aerobic training results in a loss of body fat. Those who do the most cardio over a 15- to 20-year period exhibit the lowest levels of body fat. Athletes that are engaged in highly aerobic exercise have single digit body fat percentages.
Triathletes with a higher training volume have a lower % fat than those with a lower training volume. Your brain is comprised mainly of fat.  (This has nothing to do with the article but it is a fun fact).
After seeing another headline of “Does Cardio Make You Fat?” with the answer that ‘of course it does,’ I felt an urge to get off my couch, hit the pause button on “The Blacklist,” (awesome show BTW), and remind people that there is something called “science” that can actually answer that question.
When did doing cardio suddenly become bad for fat loss?  The boneheads who write these articles should at least make a feeble attempt to read the literature. Steve Fleck PhD did a descriptive study back in 1983 showing the physical characteristics of elite American athletes.[10] (See Table 1) If cardio truly made you fat, then for chrissakes why are marathon runners so lean?
First of all, anyone who tells you that exercise x, y, and z (you fill in the blank) makes you fat, has about as much science training as my pet Dachshund. We have a plethora longitudinal training studies as well as cross-sectional data which clearly show that performing cardio helps you lose body fat.
If your goal is to lose body fat and look purrrty, why on god’s earth would you eliminate one form of exercise (i.e. Take home message: Apples won’t rise, Pigs won’t fly, and Aerobic exercise won’t make you fat. This entry was posted in Articles, Fitness, ISSN and tagged aerobic, body composition, cardio, fat, ISSN, weight loss on March 18, 2015 by Jose Antonio. Danish researchers have new evidence that an hour of jogging a week can extend your lifespan by at least six years. In summary: jogging is good for your health and you don’t need to do much or go fast to gain the benefits! Last post we took a quick look at some of the top reasons I hear from clients wanting to lose weight.
These common reasons why to lose weight include: no longer fitting into your favourite pair of jeans, going through a break up, wanting to look good for wedding photos, wanting to slim down after having a baby or to look good in a bikini for summer break.
Whatever your reasons WHY YOU SHOULD LOSE WEIGHT you should become really clear about them so that you can increase your chances of success. The point is, there is a consistent difference between those who lose weight, and those who never even start. So this post we are going to start to look a little deeper into this riddle of fat loss, and discover the number 1 difference between those who get started, and those who settle for second best.
Those who are able to lose their unwanted weight, and keep it off long term are able to tap in to their driving forces, their deep, powerful emotions, and not only take advantage of them, but learn to overcome them.
Said another way, those who are successful are able to do things that make them feel uncomfortable in the short term, to gain long term pleasure. For most people the initial ACTION for creating weight loss and change starts by connecting to their PAIN!
In fact, on average people are FOUR TIMES more likely to TAKE ACTION to avoid or escape PAIN compared to taking action to gain PLEASURE… Thats a %400 difference of PAIN over PLEASURE to start to create a change. You see FEELING PAIN from the past, the present and foreseeable future will help you make a decision. Those people who find their reason why to start to lose weight right now, no matter what those reason are, are 4 times more likely to TAKE ACTION by identifying and connecting with their PAINFUL emotions. The interesting thing is, in many cases that PAIN that causes ACTION isn’t even real.
This includes your potential success and performance in your work life, your relationships, your finances and most positively in your HEALTH. So the message of this post is that most of those who successfully take initial action to lose weight do so, because they experienced SIGNIFICANT PAIN (real or imagined).


So if you want to make a change in your life, statistically the best way to do it even when you don’t really know your WHY , or HOW, is to learn how to associate as much pain as you can with your situation. So despite the good feelings of prospective weight loss itself, or the good feeling thoughts of imagining how you will look with your new regime, statistically the number 1 reason most people actually start START TAKING ACTION to lose weight can be found in their thoughts PAIN. Next post we’ll take a look at how to specifically use your imagination to connect to and experience enough pain to take immediate action to lose weight!
In future articles, I’ll also reveal why using real or imagined short term pain is only part of the process to both EMOTIONAL MASTERY and predictable long term weight loss, and why turning short turn pain into pleasure is the secret to long term success.
A simple search on Pubmed cross-referencing ‘aerobic’ with ‘body composition’ shows 517 publications. Why has the ‘cardio makes you fat camp’ become so entrenched among a few vocal gurus in the fitness industry?
In this study, science nerds determined the effect of aerobic exercise, without energy restriction, on weight loss in sedentary overweight and obese men and women. Jogging was linked with a 44% reduction in the relative risk of death over 35 years compared with deaths among non-joggers. Some of my clients want to cut weight for professional fighting, competition or a special event. There are specific and common differences between those who lose a little body fat only to put that unwanted weight back on (the dreaded yo-yo effect), and those who push through their own limitations and ultimately create a healthy and sustainable lifestyle. They are able to be motivated into action, even when that initial action is potentially difficult or painful, and then take consistent action until they achieve their goals.
For this reason, and why WEIGHT LOSS REQUIRES EMOTIONAL MASTERY, is all to do with what goes on inside your mind. Even though her holiday was months away the thought of being in a bikini at her present weight made her feel sick. Scientists put 28 obese children (16 boys, 12 girls; aged 12-14 years) into an exercise group or control group. The key words being ‘without energy restriction.’ Thus if cardio truly makes you a porky pig, then it would happen in this study.
Morton, Changes in selected cardiorespiratory responses to exercise and in body composition following a 12-week aerobic dance programme. Howald, Long-term effects of physical training on aerobic capacity: controlled study of former elite athletes. The quick sugar fix, the soft drinks, the pasta, even the fruit snack as a way of feeling GOOD. The thoughts you have, the pictures and mental scenarios you make in your mind and most importantly, HOW YOU FEEL about those thoughts, pictures and movies can be deliberately manipulated.
Jenny knew she needed to lose her excess fat fast, and just the pictures in her head of standing in a bikini in Bali with people looking at her were clear enough for her to feel bad. Enough PAIN to get you up in the morning to go for a walk, to steadily cut down on unnecessary carbs, to eat more greens and coloured vegetables.
Instead folks fall hook, line and sinker for this pettifogging bullshit of how cardio affects your appetite, cortisol etc.
I’m certain there’s at least one study that’s looked at whether cardio turns you from a lean mean kale-eating machine to a fat slob who dreads the day that buffets are outlawed by Congress. The exercise group participated in 16-week aerobic exercise program (four 60-min sessions per week at 70-85% of HRmax), in addition to the school’s physical education. It’s like being surprised that kangaroos jump, eagles fly and Venezuela runs out of toilet paper.
These small guilty short term pleasures are in fact the cause of so much long term weight gain and PAIN!
The PAIN often comes from an idea, a belief or as an image about yourself in a particular situation. Just the thought of being in Bali, by an imaginary pool or near the beach in a bikini at her current weight made her FEEL A SWIRLING , STABBING BROWN ICKY SICKNESS in her stomach and chest.
To take the stairs instead of the elevator, to join a boxing gym and actually go to the classes, go to bootcamp or start working out with a personal trainer. Many of you refrain from jogging by saying that you are too busy to get time enough to do it.Jogging is an easy way to feel relaxed and rejuvenated.


But after training hundreds of clients over the years, there is a vastly greater number of people who successfully lose weight by tapping in to their immediate and future PAIN. Every time she thought of being in Bali in a Bikini she felt nauseas, so nauseas in fact that she decided to join a bootcamp and get into shape. The bottom line is for most people to succeed they need to find enough PAIN to make a CHANGE.
So, try to include it and enjoy it instead of doing it out of necessity in order to remain fit and in good shape.
You might look at swimmers and say ‘hey, their body fat percentage tends to be higher than other elite athletes.’ And you’re correct.
The more overwhelming that pain is, the more likely individuals and groups will take ACTION! Not only did she drop the excess weight, but she got into the best shape of her life both mentally and physically…. The reductions in body weight observed in both exercise groups were a result of decreased fat mass and preservation or increase in fat-free mass.”[4] Wait did I read that right?
The group that did more aerobic exercise actually lost body weight and fat?  What’s going on here?  Why aren’t these cardio kings and queens getting fat?  Because exercising (no matter what type) doesn’t make you fat. Both groups showed a significant loss of weight and fat mass from baseline; however, there were no significant between-group differences. And the thing is, if you don’t master your emotions, your life will be subject to them. And if you believe otherwise, then you may as well get into the business of unicorn breeding. So if your tutorial on science was from internet experts and the ‘science for dummies’ book, then you might conclude that having your body weight supported makes you fat. Why don’t you actually measure muscle or lean body mass after a treatment period that matters (ex. Getting back to my original point, imagine how boring the world would be without carbs or cardio?  You couldn’t eat donuts, take walks on the beach, or do both at the same time. You have to do it regularly, and slowly you will start getting positive results.Start Jogging Today!You need not spend too much time on jogging to achieve the above mentioned benefits. But once you start practicing it and carry it on regularly, you will see that jogging has lots more to it than you thought.
It helps you to improve your lifestyle and makes you more energetic by burning the extra calories in your body.
You have to jog at least 3 to5 times a week.Once you start jogging seriously, keep a track of how much weight you lose per week. After the 20 minutes of jogging, your body will start to burn the extra fat stored in your body. This way you will start losing weight.The amount of calories that you burn per day depends on the speed with which you are jogging and also on your body weight. If you have never ran earlier on a regular basis, then it is recommended that you walk briskly first and then increase the walking rate slowly; because if you start jogging all at once, you may find it a difficult task and it may even injure you. You must keep a record on your running and this tells you how well you have done after each session.Once you have learnt to run properly, try to increase your running rate, so that it adds more intensity to your running. By jogging on stairs, n an inclined land or jogging up a hill, you will be able to increase the intensity of your jogging.
This is very beneficial for burning the excess fat in your body and to keep you in good shape.You can make changes in your jogging routine, so that it is not boring for you and you can do it with full concentration. You may run fast for half the time and then run slow for the next half, so that you feel more comfortable. Instead of jogging on the same route, you can change your routes and jog along different routes on different days.



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