Fat loss Mistakes to Avoid
1) Distance Running
Headphones tucked in and there they go, ruining their joints and elevating the stress hormone levels. The most they lose is muscle, while they think it is the ‘fat’ that they are killing. Steady state cardio for fat loss is the worst thing one can do. People who run distances for prolonged periods have reported knee problems and elevated cortisol levels. Their body feels a threat and hoards the fat while protein is broken down as the primary fuel. Hence, most runners are either skinny fat or really skinny. Other common injuries are tears to ligament or tendons. Moreover, running over a treadmill for longer periods causes muscle imbalance in your quadriceps and puts more pressure on the knees. If you feel that you have been improving your stamina for a marathon run, you are still living in a fool’s paradise. Treadmill doesn’t offer the exact movement of body that you experience while running on hard surface. So, if you feel that running on a treadmill for 10 miles is same as running outside on a free surface, you are totally wrong.
2) Sitting On Spin Bikes
After the treadmill lovers, we have the spin bike lovers. There is no doubt that cycling is a good form of cardiovascular exercise but it’s certainly not a long term fat loss solution. People who use it as a form of cardio and keep on cycling forever, start facing issues over time. When you sit on a bicycle, you sit in a forward bending posture. Slowly, when you start feeling tired, you tend to bend your back forward and the natural posture of the back is compromised. Sitting in this position makes your lower back and hip flexors rigid. This is the reason many people complain of lower back pain after long session on a spin bike. Also, since cycling involves the same repetitive movement of the knee, there are always chances of hurting your knee and muscle imbalances. If you don’t supplement it with weight training, you are setting yourself up for injuries.
3) The Elliptical
Elliptical was brought in to provide ease to people who had trouble running outside or on the treadmill. It simulates the same movement as a person would move when he is running. As any other form of steady state cardio, elliptical also has the problem with its repeated movements. Also, muscles in your hips and buttocks can be strained or sprained with additional potential for hip flexor tendonitis or sciatica from repetitive elliptical use. Another issue with elliptical is that a few people allow the momentum to do the work and don’t use enough resistance for their body to do the extra work.
Best Cardio Options
While the above forms of cardio have been there from decades, the world of cardio has changed a lot. Thanks to mature researches, we now know that cardio is not a MAJOR tool for fat loss. Don’t make cardio your go-to solution for fat loss. Use it as a supplement only. Go for HIIT instead or stick to low intensity cardio like walking. There’s middle way to lose fat. The influx of functional training cardio is another thing you can look at if you want to include cardio in your routine.
As written by Anuj Tyagi for MensXp.
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1) Distance Running - Headphones tucked in and there they go, ruining their joints and elevating the stress hormone levels. The most they lose is muscle, while they think it is the ‘fat’ that they are killing.
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