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Smooth Slider

Do you need more cardio to get rid of the belly fat?

November 9th, 2009 • Related • Filed Under
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Do you need more cardio to get rid of the belly fat?

By: Sarah Hougen

Do you need more cardio to get rid of the belly fat?

Well, according to the trainer a colleague of mine saw last week, yes. He also told her to eat low fat cottage cheese, low-fat or fat-free cheese, 0% fat yoghurt etc with that same goal in mind. Finally she was told to cut out fried food and rice.

The thing I can agree with, is cutting the fried foods, as long as we’re talking deep fried and not sautéed in a pan with a spray of cooking oil.

Eliminating rice? No, why? Rice is fine, in moderation (i.e. portion control) and as long as you chose the whole grain rice rather than the polished, white variety with all nutrients removed. Oh, and have that rice for lunch, not for supper.

On the same line, whole wheat pasta is good in moderation. Whole wheat, whole grain breads also; potatoes – white or sweet – same thing. If you have a portion by lunch time, you’re ok. Unless of course you happen to have a metabolism that thrives on higher protein/fat diets than starches, but this is an individual journey of trial and error to figure out.

I’ve tried both the high starch with oatmeal at breakfast and mid-morning plus rice or potato for lunch, where I did drop quite a bit of fat; and the very low starch approach with just one portion for breakfast mid-week and one for lunch on one weekend day, where I’ve burned a whole lot more fat! Whether the “blood-type diet” has any merit or not I won’t say, but it did say that a type O would thrive on high protein … so maybe it’s not all that farfetched after all?

The thing to remember, is to always fill up your plate with fresh vegetables – salads, raw veggies mixed into that salad, lightly steamed vegetables, baked, grilled … with any herb and/or spice you like, even a slice of cheese melting over them once in a while.

And of course: portion control – Every Other Day Diet is a great way to come to grips with what that really means, and there’s no weighing or measuring involved like with most nutrition programs.

Yes I’m fine on a high protein diet with salads and vegetables. That doesn’t mean I’m going to eat the amounts most restaurants in the US and Canada consider being for one person. At best, these portions are enough to feed two women, sometimes two women and a child! In these cases, I cut away the portion I know I should be eating and push the rest to the side to take home in a “doggie bag” after the meal.

A portion of whole wheat toast for me is just half a slice, but that’s fine. I don’t even want more and most of the time only eat that “much” because I want to give my metabolism a boost of added carbs in order to keep the fat burning.

My colleague’s trainer’s idea of adding all that dairy – which incidentally she referred to as yucky, in other words it’s not something she eats already and enjoys; how long will she even stick to an idea like that if going in she says “yuck”? I would have thought that a trainer knew to avoid dairy as much as possible in a fat burning phase, not add as much as possible!

As far as adding more cardio, that’s something I also disagree with. Of course, many people enjoy cardio, but at least as many find it to be a chore they’d rather avoid and just go through the motions believing they have to in order to burn fat.



Explain to me then, why intense weight training with minimal cardio sets the fat burning mode in high gear and has most of my clients dropping that unwanted fat faster than during their spinning classes? Because muscle burns fat for fuel!

In his Combat The Fat program e-book, Jeff Anderson quotes a study that I find very interesting. I don’t have it in front of me so the quote isn’t direct, but it stated that power-walking would take 75% of the energy required from the fat stores and 25% from sugars in the body; jogging switched the ratio to 50/50 and hard running (or spinning) reversed the numbers to 25% from fat and 75 from sugars (which includes muscle sugars and blood sugars).

I don’t know about you, but I want to reduce my body fat!

This could also be a direct reason why so many people run from their spinning or intense aerobics classes to the nearest vending machine or coffee shop for a sugar fix – they’ve depleted their reserves doing something they believe is burning fat. The result of course, is that 1) the fat is not reduced by that much, and 2) the sugar re-fill is often too large, resulting in added fat stores instead.

I switched my training program from 7 Minute Muscle level 1 with 5 days cardio per week to level 2 with more weight training and just 2 days of cardio per week. And guess what? I burned more fat on the lower cardio and higher intensity resistance training than on the 5 days of cardio with slightly less weight training!

Of course, there are lots of other programs out there for weight training – it depends on what you are after, how much time you have, what your schedule is like, your affinity with the author/trainer, etc. It is also often necessary to switch programs once in a while just to avoid settling into a routine – your muscles do get used to the program you’re using and know what to expect. Switch, even for just 6 to 8 weeks, and when you switch back to your favourite program you’ll be surprised at the reaction from your muscles – they remember, yes, but they get sore all over again like the first time because they’ll have done something else for a while. Your brain will also get a chance to think along other tracks and thus you avoid boredom.

I’ll be switching between 12 weeks of 7MM level 1, 12 weeks level 2, 6 weeks 1 Rep Fitness, cutting each phase in half, and back to 7MM level 1 and level 2; each program change interspersed with a week of rest from the gym.

And certainly no added cardio or dairy. I’m not lactose intolerant, but limit my dairy to the occasional piece of cheese, some cream in my coffee, and a rare ice cream (plain vanilla); there’s plenty of calcium in green vegetables and most bottled waters, as well as enriched rice- almond- or soy milks.
 

Have a great week!
Sarah, CPT
www.trainwithsarah.com
http://www.healthylivesforyou.com <- My Own E-book


 ===============================================
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 Sarah, CPT
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