Too Much Cardio Can Sabotage Fat Loss with Stefan Ianev

Learn exactly why having your clients do "cardio" is not the best use of their time and what effect it has on their energy levels for other activities.

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One of your Fitness Bosses, Stefan Ianev, breaks down why too much cardio can sabotage your personal training clients fat loss results.

 

What’s In This Session?

  • 3 Primary ways to create an energy deficit to lose body fat (1:03)
  • The effects on a client’s total daily energy expenditure (1:19)
  • Resting Energy Expenditure (1:35)
  • Physical Activity Level (1:38)
  • Thermic Effect of Feeding (1:44)
  • 2 types of Structured Client Activity (2:21)
  • Spontaneous Client Activity (2:24)
  • How Cardio sabotages Spontaneous Client Activity (2:40)
  • Cardio police (3:19)
  • Cardio varies from client to client (3:40)
  • Cardio recommendations for clients (4:14)
  • Recap (4:49)

 

Show Notes & Resources Mentioned


The Full Transcript

Guess what? When most people want to lose weight they immediately think they have to go on a diet and they have to do lots of carbs. Some women think because exercise on the treadmill they have to follow a diet. Well in this video they show why doing too much cardio can actually be counterproductive. It sabotaged battles. And what's up everybody. I'm from Stefan from the Fitness Boss, helping you take hold of those 166 hours that your client's try to undo, when they're not training with you. We published brand new videos every single week so make sure you subscribe to our channel and if you like this video we greatly appreciate it. Give the thumbs up and leave your comments below and let us know what you think. In today's video we talk about ways to watch you can actually be counterproductive. Sabotage or something. Ah so we've mentioned in previous videos that in order to lose body fat you need to create an energy deaths and three primary ways to which integrate that energy deficit diet aerobics or cardiovascular work or resistance training exercise. Now each of those more effective a person's energy expenditure differently. So when we look at this person's total daily energy expenditure he consists of three or four components. We have the resting metabolic rate which is the amount of energy the person needs just to sustain life just the energy all of our organs need to carry out their essential functions to keep us alive. So we call that resting energy expenditure. Then we have physical activity level or that energy would span through physical activity.

And lastly we'd have had the term back to feeding which is basically the increase in energy expenditure following the meals. So the body is wise. Energy is just the meal every time it was meal there's an increase in the thermic effect or the metabolism following that. Now typically the resting metabolic rate will account for about 60 to 70 per cent of a person's total energy expenditure. Physical activity will count for about 20 to 30 per cent in the thermic effect this theory will account for about 10 to 15 percent. Now the physical activity levels can be further subdivided into two types structured activity which can take place in the form of cardiovascular activity or resistance exercise and then spontaneous activity. What we call non exercise activity thermogenesis. Now here's why When you perform a lot of cardio if some people this can actually sabotaged it. Know this doesn't happen to everyone but studies have shown that it does happen to some people. Let's say you do opt out of cardio and you burn 400 extra calories for the day through performance at which. Well then later on in days a conversation response in the story of spontaneous activity where the body will lower spontaneous activity and lower energy expenditure through spontaneous activity to say you burn 400 calories from doing that out of cardio. Well you may now burn 600 calories less for the rest of day because you reduce spontaneous activity because doing the cardio makes you feel more lethargic so you move around less you actually burn less energy for the rest of day even then one out of that exciting. Now like I said this doesn't happen to everyone but he happens and some people.

That's why I'm not a cardio Nazi I don't on the necessity of doing cardio. Typically someone enjoys cardio like it's not going to have that effect. I was also be shown some people to energize them and make them feel good. So your clients enjoy doing cardio if it gives them energy and they feel good. Then allow them to do some task. If on the other hand you have those players that keep doing cardio it makes them feel lethargic they don't enjoy it they don't feel that as a coach or trainer you have to force a client to do the cardio because they need cardio. But in reality Kyle is just another means of creating an energy that assignment is an effective means and sometimes it is not an effective mental case someone's reducing their spontaneous activity because doing all that extra cardio they're actually less energy for the rest of day. Not to mention cardio can also be cut off all muscle tissues. Remember if you have lots of muscle tissue in a factual space because my size is missing the effect on fat loss. You may now actually lose less body by spare and then muscle tissue and by performing some resistance exercise routines given that you're able to boost more body fat especially with clients and don't have a lot of time to train the average guy may have three or four hours a week to train.

It's important to give them some resistance exercise and make sure that resists exercise takes precedence over Skyers aspects and then those particular lines at how they should try to train they can devote a bit more time to cardio and their joy at work for those particular client. You can give them some extra cardio but let's just recap that quickly. We have three components our metabolism our resting metabolic rate our physical activity level to be broken down structure activity and spontaneous activity and then have 30 consecutive cardiovascular training has been shown by some people to reduce spontaneous activity so that actually reduce the total daily energy expenditure ways and other people that hasn't been shown to be the case. Some view actually increases their spontaneous activity depending on the times. You may choose to give some kind of exercise to focus on creating energy deficits resistance exercise and reduction. And that'll do work for today's Bedier. We'll see you in the next few minutes if you like this sure. Make sure you hit the Like button and Stefani's Exquire. This is box Chad. We post videos like this every week providing tips and practical tools to get ahead in business buildings climate change and social media. Today we talked about how doing a lot of kindness and reduce spontaneous activity and reduce total daily energy expenditure and weight loss. Have you noticed your plight or anyone for that matter. Mossel or looking worse from doing too much cardio or doing the wrong type of cardio. Go ahead and share that with us. Have you tried any of the things we've recommended. Maybe try something even better. Go ahead and tell us about if you've got any questions or comments. Make sure to leave a comment below. As with love to hear from him. Thanks again for watching and I'll see.

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