If you remember me talking about this concept earlier, you remember me saying that studies have found EPOC training to produce the best fat loss results. EPOC training (excess post-exercise oxygen consumption) is a form of training that incorporates high-intensity methods, either through circuit training with weights or interval training with cardio. I guess you could say any intense lifting is a form of EPOC, but I feel circuit training-type workouts are the best for fat loss.
The idea that long, boring cardio is ineffective for fat loss has been starting to pick up more steam among fitness circles. Even though studies show this fact doesn't mean I don't like cardio. I don't think cardio is boring at all! I love going outside and running on a beautiful day, but due to knee problems because of my last marathon, I've adapted my workouts to fit me. I've taken an approach to try and get my cardio fix, while still performing EPOC training. What have I done? Like I said a second ago ... well, maybe it took more than a second to read this last paragraph, but interval training with cardio is EPOC training as well.
When I work out, I take this concept and mold it into what works for me. Like I said, I love steady cardio/running, but to get the best of both worlds, I incorporate sprinting and resistance training into my "runs". For example, in one workout I do, I sprint for about 15 seconds, stop and do a bodyweight resistance training exercise, and then do a steady jog for 15-30 seconds. After that set, I do it all over again for about 10 sets.
What does this mean, well for one, for some odd reason, my knee hurts after 10 minutes of steady running, but I can do an entire workout like the above one, and it's fine. More importantly, though, I'm still outside doing what I love to do, running. It may not be a steady-state run, but I've adapted it so that my run now incorporates high-intensity training. And to be honest, just because high-intensity training is the most effective doesn't mean I never try and do steady-state runs anymore. Like I said, after 10 minutes, my knee hurts, but because I can get at least 10 minutes in, sometimes I go for a 10-minute run before I do a high-intensity workout.
Here's my point. Yeah, high-intensity training is the most effective for fat loss, and yeah, it takes less time to do, but the most important thing is to do what you love to do. If running is your "thing", don't give it up. If the idea of doing sprints makes you want to never workout, then don't do sprints. Do what works for you. Studies have shown how effective high-intensity training is, but the "common sense study" shows being active is the most effective workout of all. If EPOC training means you'll never workout again, than stay with steady-state cardio. Some think it's boring, but if you're like me, I think it's such a stress reliever, and I'm so thankful to have the ability to do it. I love running; I'm not going to give up something I love because of what someone tells me about it. Whatever method is the one you love and gets you to be active, do that one, but if you're fine with any type of exercise, just realize that from a results standpoint, incorporating high-intensity training is best. The big idea to take out of this ... find an exercise method that works for you, something you can stay consistently active with. Maybe it's high-intensity training, maybe it's not, but find something.
Note: If you want to learn the bodyweight exercises I do and have my clients do, be looking for my Fat Dissolver Program to be coming out in the next week.
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