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Q: I Am So Bored With Monotonous Cardio Workouts – Yawn! Can I Burn Fat Just With Weight Training?

A. I totally agree with you, that cardio can be excruciating and completely boring at times. Not to mention, have you ever given notice to the folks who only do cardio? You see them day in, day out, on the cardio machines. However, generally speaking do you see a significant change in their physiques? No… me neither. Most of the great physiques are found on the weight floor. So great news, you can burn fat with only doing a bit of cardio. I personally was at my leanest when I did only 20 minutes of cardio prior to my weight training workout (which is typically not the most desirable time to perform cardio).

This way, I never sacrificed my hard-earned muscle, as fuel on the stair master. I did just enough cardio to exercise my heart and burn a little fat. Too much cardio will generally help burn body fat but at the expense of muscle mass and strength. I don’t ever want to use my hard-earned muscle as fuel on the stair master or elliptical. After all, I’ve been busting my butt in the weight room to get it. So I don’t want to do anything to waste it. Remember if you do too much cardio you run the risk of breaking down muscle, compromising the immune system, and increasing cortisol levels which is directly related to increased abdominal fat.

There are lots of arguments out there that cardio needs to be done to prevent heart disease. Weight training can also be done to produce a similar outcome if done correctly, as well as reduce boredom in the gym. I tell all my clients to focus on the weights and just supplement with the cardio if they want to lose body fat. And who doesn’t want that? When you train with weights, your own natural growth hormone is released. Growth hormone helps you gain and retain muscle (live tissue) which in turn raises your resting metabolic rate. The more muscle you have the more calories you burn. Even while doing nothing.

Growth hormone levels drop with each decade we age, especially after 30 and 40 years of age, which is the time you many gaining weight more rapidly. So if you have gained weight, or just want to get leaner run to the weight room, not the cardio room. Usually when performing an aerobic activity you may be exercising at 50% of your maximum heart rate and fat provides 90% of the energy. If you are exercising at 70-80% of your maximum heart rate, as in cardio, fat provides 60% of the calories burned.

So basically when training with weights more calories are burned in a shorter period of time, which equates into more fat loss as well as being time efficient. Fat loss and muscle gain without cardio is possible (and preferable) when combined with a great deal of protein, and fibrous carbohydrates (veggies). So, by kicking butt in the weight room and doing less cardio you can turn your body into its own fat burning machine.

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