Creator of the Flex Diet Cert & Phys Flex Cert, CSCS, CISSN, Assoc Professor, kiteboarder, lifter of odd objects, metal music lover. >>>>Sign up to my daily FREE Fitness Insider newsletter below
Does Doing Cardio Make You Weaker and Fatter?
|
You may not know that one of my favorite pastimes is to read new research - as in actual studies not what some 17 years old TikTokking GooRoos typing frantically on their ergonomic split keyboard from their mom's basement post. I also enjoy reading studies where they have subjects do both cardio and lift stuff. Go on the internetZ long enough though and you will here things like: Is that really true though that doing cardio makes you weaker and fatter? To the research Batman! This research (1) peered through the looking glass at the notorious interference effect of mixing endurance mania (aka cardio) with the brute force of resistance training (aka lifting serious weightZ). Hold on, here we go down the nerd chute. The sinister "interference effect" rears its ugly head, with endurance drills possibly sabotaging the muscle bulk and might you'd normally wrangle from pure resistance warfare. A great research review (1) provides us some gems. In short, new recruits to lifting and cardio - fear not! Do both! Initial skirmishes show you can double-dip in both training pools without worry- just don't piss in either pool. As you evolve, each style begins to carve its own distinct enhancements—endurance sharpens your metabolic knives, while resistance bulks up your muscle arsenal. Greenhorns may see benefits from both the cardio camp and muscles R us. Endurance can swell those muscles a tad in these groups, and resistance training via lifting weights might beef up your lung power. However, for the seasoned warrior, it’s clear if you want to maximize your gainZ: specialization is key. Here is a simple breakdown on how to get 'er done. Process 1: Alternate daze Lift stuff one day. Do cardio / aerobic work the next. Stoner simple, but it works like mad. Process 2: AM Aerobic work If you can do it, some easy to moderate aerobic work before the sun rises is epic, then lift some weightZ later in the day. Ideal timing here is 6 hours laster, but do what you can. While the murky depths of this interference aren't fully charted. Individual battle scars and genetic warpaint may alter the outcomes. Most insights are snagged from short to mid-length campaigns, not the epic sieges you nutbagZ enjoy. Cheers to you! What’s the Takeaway, You Maniac? If you’re gunning for peak muscle glory where even 0.5% matters, consider splitting your endurance hustles and strength showdowns, ideally six hours apart. This tactic is primo for seasoned troops chasing the pinnacle of gainZ and better body comp. Side note- the idea that doing cardio will make you fat went out in the 60s. In summary, for those of you who topple in a breeze or have the wind capacity of a sedated marsupial—get out there, lift heavy, and hit the cardio. If you are more seasoned, alternate days or even push aerobic work to the AM if you are highly seasoned / want to maximize strength / hypertrophy. The biggest mistake I see far and away is NOT doing any cardio. Do your cardio! Much love and cardio, Research 1) Coffey, V. G., & Hawley, J. A. (2017). Concurrent exercise training: do opposites distract? The Journal of Physiology, 595(9), 2883-2896. _____________________ Mike T Nelson CISSN, CSCS, MSME, PhD Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. .. |
Dr Mike T Nelson
Creator of the Flex Diet Cert & Phys Flex Cert, CSCS, CISSN, Assoc Professor, kiteboarder, lifter of odd objects, metal music lover. >>>>Sign up to my daily FREE Fitness Insider newsletter below
In this episode of the Flex Diet Podcast, I sit down with Dr. Masha Makeeva a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy (HBOT). We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches. We also...
Wind screaming off the Gulf, sending my kite overhead to fly 18+ feet in the air for over 100 feet and salt in every crevice of my existence. Yep, I am back in my happy place of S Padre TX. In between sessions on the water, my buddy and fellow kiteboarding kook Mike Lakawa and I got into a discussion that I hear very often. Mid-exhaustion, sun-wrecked, probably slightly dehydrated despite the irony of being surrounded by water, we landed on the same problem I keep seeing in coaches and...
Hola from South Padre where I am sitting here with coffee, a wind forecast that is finally doing something useful, and one piece of information from FMC class 4 that is so stupidly simple and so stupidly useful that it has no right to be this ignored. Can you guess it? It is the 2-minute heart rate recovery (HRR) test. You can do it today. You probably have everything you need right now. And if the number is bad — and for most lifters wandering the treadmills of PF— it will tell you at ton...