Cardio Only Half the Story

Cardio Only Half the Story

You can do cardio to lose weight, but to get the sexy, firm, curves you want, you need Resistance Core Strength training. 

For years, aerobics or cardio training alone were preferred by many individuals over strength training. Many of these individuals may not have appreciated that you need to incorporate strength training to get the sexy contoured body that you want. Recent scientific research on resistance strength training has established dozens of additional benefits, such as an increased metabolic rate, stronger bones, increased balance, reduced injury, greater aerobic sports performance, etc.

Research has shown that strength/resistance exercise increases muscular strength and function resulting in a firmer, sexier body.  On the other hand, aerobic/endurance exercise helps to maintain and improve cardiovascular fitness and respiratory function (Barbieri et al., The Pleiotropic Effect of Physical Exercise on Mitochondrial Dynamics in Aging Skeletal Muscle., Oxic Med Cell Longev, 2015; 2015: 917085). Thus, strength/resistance training has to be incorporated into any comprehensive fitness program that is aimed at staying strong, firm, healthy and sexy.

Resistance training will not make you bulky strong, but it will assist you in getting the firm, contoured, sexy body that you want.  A strong resistance trained body is much more desirable than a cardio only body. Strong is the new sexy!

Don’t diet without doing the Resistance Core Strength training you will need to get the firm sexy body you want 

Researchers in Sydney published a systematic review paper surveying twenty-seven different publications whose combined findings show that (1) dieting to lose weight can cause the loss of valuable muscle mass and strength critical in firming the body, and (2) resistance training is effective in combating this undesired side effect of dieting.  Titled “Effect of diet-induced weight loss on muscle strength in adults with overweight or obesity – a systematic review and meta-analysis of clinical trials, “published in 2016 in the journal Obesity Reviews (17, 647-663, August 2016), the researchers pooled the data from twenty-seven different studies regarding the effects of diet-induced weight loss and exercise on muscle strength, and concluded that resistance strength exercise should be part of any weight loss program.

Without some form of resistance training, permanent muscle loss can start at approximately the age of 25.  An individual can lose up to 16 ounces of muscle per year due to the lack of resistance strength training. Muscle loss can double by the age of 50 and triple at 60. Diet-induced weight loss programs can also increase the loss of muscle that keeps the body firm.

Researchers claim that “it appears that a diet of less than 6 months in duration induces strength losses equivalent to 4.6-16.4 years of normal aging.” The solution to this unwanted muscle loss is not to skip losing weight.  Rather, researchers emphasize the importance of exercise, primarily resistance or weight training, to counteract the loss of strength during weight loss programs. An individual who is dieting without integrating a strength training regime will lose more muscle than the non-dieter. Lack of strength training can result in loss of a firm body composition and increased sagging of body skin.