Extreme Cardio -
Parade in a Unicorn Costume!

Many people believe that spending hours on the treadmill or elliptical machine is the key to shedding those extra pounds. However, the truth is that cardio alone is not the most effective approach to weight loss. Let’s set the record straight.

Myth 1: Cardio is the only way to lose weight.

Reality: While cardio can contribute to weight loss, it’s not the only factor. A well-rounded approach must also include strength training and proper nutrition. Strength training helps build muscle, which increases your metabolism and helps you burn more calories throughout the day.

Myth 2: More cardio equals more weight loss.

Reality: Doing excessive amounts of cardio can hinder your weight loss progress. Your body adapts to the same repetitive movements, and the calorie burn becomes less effective over time. Even worse, excessive cardio can lead to muscle loss, slowing your metabolism. Three to four days a week of cardio is enough, and avoid running more than 20 miles a week.

Myth 3: You must do cardio on an empty stomach to lose weight.

Reality: The idea behind it is that your body burns up carbohydrates (your glycogen stores) while sleeping. If you do cardio on an empty stomach, your body doesn’t have much carbohydrate energy left, so you burn fat instead.

It’s a neat theory that’s simply wrong. When scientists compared people who exercised on an empty stomach versus those who ate a small meal first, they found no differences in what different groups of people used for energy. But one group did have better long-term weight loss and muscle-building results.

The people who ate breakfast FIRST were the fittest. Here’s why. Eating breakfast gives you energy. You need energy to get through a workout. Eating a small breakfast 30 minutes to an hour and a half before exercise gives you the energy to push harder and get through a more intense workout.

Myth 4: Long-duration cardio is more effective than shorter workouts.

Reality: Dump traditional cardio. No more jogging along at a leisurely pace. Start doing short bursts of high-intensity interval training (HIIT), followed by periods of rest or lower intensity. Over the last decade, researchers have found that short and intense bursts of activity provide the SAME benefits as moderately intense programs, but in about 20% of the time. You read that right; you can compress a one-hour jog on the cardio machine to about 12 minutes of high-intensity intervals.

People with medical issues shouldn’t worry. Studies into high-intensity interval training have demonstrated it’s significantly more effective than continuous training for patients recovering from heart failure; for overweight children; for reversing the risks of metabolic syndrome; it’s twice as effective in burning fat; and it improves cardio function while building muscle.

Myth 5: You have to do cardio every day to see results.

Reality: Rest and recovery are essential for your body to repair and adapt. Overdoing cardio without giving your body enough time to rest can lead to burnout, injuries, and stalled progress. Aim for a balanced exercise routine that includes cardio workouts 2-3 days a week but also incorporates rest days for recovery.

Myth 6: You can eat whatever you want with enough cardio.

Reality: Typically, researchers have looked at the problem of weight loss as something we’re actively doing. Eating foods higher in calories, fat, salt and sugar help shorten our lives. Salt raises blood pressure, trans fats clog arteries, and sugar increases inflammation while packing on the pounds. But that’s only half the story.

Now researchers realize more than half the problem comes from the nutritious foods we DON’T eat. The lack of healthy antioxidants, vitamins and minerals can be as bad for our health as the damage caused by junk food. It’s not enough to avoid the bad stuff; we must actively seek out good foods.

Myth 7: Cardio is boring and monotonous.

Reality: Cardio doesn’t have to be limited to running on a treadmill or using an elliptical machine. Try different activities such as swimming, dancing, cycling, rowing, cross-country skiing, stand-up paddle boarding, aqua jogging or jump ropes. In June, I engaged in some extreme cardio by walking a parade in a unicorn costume. There are countless ways to make cardio workouts enjoyable and engaging, limited only by your imagination.

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CAUTION: Check with your doctor before
beginning any diet or exercise program.

6/23/2023