Cardiovascular training is not the easiest path to achieve your leanest, firmest physique. One of the best fitness decisions I ever made was to stop doing cardio.
There was a point in 2007 when I was pounding the pavement for many miles weekly. Throwing on a hoodie and headphones and getting lost in a long run is pure freedom for me. I embrace the trance, the intense sweat and, of course, the endorphin release. My dad ran a few marathons; I fight the urge to do the same.
Personal trainer Mike Donavanik, C.S.C.S., C.P.T.:
Minute per minute, cardio indisputably burns more calories than strength training, which could explain why compared to strength trainers, aerobic exercisers lose more weight in less time, according to a recent Duke University study.
I wasn’t trying to lose weight when I was doing the running and biking. If you’ve been following this blog you know where I stand on the scale.
I enjoyed the workout and the ability to run anywhere, but the most noticeable body change was a loss of muscle mass. My body wasn’t recovering as well and I felt stiffer the day after long runs than with my current program of weight training sessions with adequate rest.
To test if another form of cardio would have a more palatable end result, I spent a year doing long uphill climbs on a mountain bike. It was quite effective in giving me a sweat drenching and a cool buzz, but I lost more mass.
To this day, I’ve been unable to put back on the muscle I had prior to experimenting with cardiovascular training.
Donavanik continues:
Still, cardio doesn’t do much for your muscles. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. But for the cardio group, six of those pounds came from muscle, while the lifters lost almost pure fat—and probably fit into their skinny jeans better because of it.
When I backed off the cardio and refocused on strength training, the muscle definition came back. While I haven’t added the mass back, I might be equipped to if I decided to add ample calories to go along with my workouts.
Training with heavy weights is the key to the tone and density desired by most in the fitness community. You may not lose weight as quickly, but you’ll be more likely to stay lean.
“Strength training is the number-one way to build more muscle. And for every three pounds of muscle you gain, you can expect to burn an extra 120 calories a day without moving a single one of those muscles,” says Donavanik.
In place of cardio, I run sprints. In doing so, I’m more likely to maintain lean muscle, gain or maintain my speed and burn more fat.
Sprinting, unlike mild jogging or using elliptical machinery, releases and increases certain enzymes and natural factors within each cell that greatly enforces the oxidation of fats in the body. Blood glucose levels work in a controlled manner through sprinting, which serves as another fat burning promoter. Too much or too little glucose causes insulin level fluctuations, which trigger either fat storage or fat burning. Sprinting provides the body with a higher tolerance to the consumption of starchy and sugary carbohydrates, since more energy becomes used by muscles rather than stored as fat.
Everybody has different training goals. If your goal is simply to exercise your heart, by all means, go for a jog. If you want to feel strong, be lean, and keep or add muscle, you had better find your way to a weight pile.
Jordan says
How do you feel about doing both during the week? What about doing strength training 3 times a week (say MWF) and doing cardio two times a week (say T&R), or vice versa?
Colt says
Come on man read the blog he already posted this. Lift heavy 3 days a week sprint 2 days and walk the other 3
Gabe Kapler says
Colt is right, Jordan. Here’s my suggestion:
https://kaplifestyle.com/2014/01/my-lifting-routine/
Jordan says
I have read the blog. Read it every day. I’ve read that post already and know Kap’s take on his recommended lifting routine. I’m asking if there would be some sort of an alternative if you have a little bit different goal. Say someone is trying to lose weight quicker, like you might from strictly doing a cardio workout everyday, but doesn’t want to lose the muscle mass, at least not like you would from that all cardio workout. Would the suggested workout still be the same as the previous post for your workout routine (w/the 5×5 plan of course) or would something else like I posted earlier be acceptable?
Colt says
Check this out
https://kaplifestyle.com/2014/01/first-steps/
Colt says
https://kaplifestyle.com/2014/01/first-steps/
Jordan says
You’re clearly not understanding my point so please stop referring to old posts that I’ve already read. I get that doing sprints gets you out of breath and gets your heart rate up. I also understand that with the plan to get more cut you would more likely lift heavy weights three days a week while performing cardio two times a week. But if the goal, at least initially is to lose weight and lose it quicker, would it be more appropriate to switch that workout to cardio, say cycling and/or running, three times a week and lifting heavy weights two times a week?
Ron says
So do you believe the best way to cut off excess fat is to just adjust your diet (calorie defecit), don’t do cardio and continuing your lifting routine?
Gabe Kapler says
It’s not necessarily that simple, Ron. But building muscle through weight training, then creating a healthy calorie deficit is one way to burn fat. My stronger suggestion, is to create a healthy lifestyle by eating in balance and experimenting with how your body responds to different stimuli. My body responds best to a combo of weight training, sprints, and whole foods. Look forward to hearing about what yours responds to.
Diana says
Wonder is swimming is any better?
Gabe Kapler says
Hey Diana, the principles should stay the same regardless of the cardio style. I’d suggest sprint sprints for maximum fat burning and muscular development.
DC says
I love Kappys’ blog because we have the same mentality on training: short, powerful bursts. Of course, you’d need to adjust your program if your a long-distance athlete.
I hate running, and have a swimming background. I swim sprints only; about 1,000 yards a week. Most of that is stretching/warm-up, and my freestyle sets are never over 100 yards. Last summer I was training for a 50-meter freestyle race, so I was swimming lots of 75’s in the 25 yard pool (three laps hard, with 10 seconds rest).
Once it warms-up, I’ll head to the beach for soft-sand sprints and occasional run-swim-runs. RSR’s are good as cross-training sprints. We run the sand between buoys, then swim the buoy.
Andy says
But.. cardio vascular fitness is still important to overall health especially in preventing heart disease. No sense looking great but keeling over with a heart attack
Colt says
Are u saying running 10 100 yards sprint up a hill isn’t cardio or Kaps sample sprint sprint routine isn’t cardio.
Gabe Kapler says
Again, Andy, Colt is right. Rest assured, my heart beats fast and works hard as I train.
Jon says
Gabe, what are your thoughts on rowing on an ERG as a sprint substitute for those of us in the frost belt? What distance would you consider for sprints on a rower and how man intervals?
Colt says
@ John 500m 5 sets with a min or 2 rest
Gabe Kapler says
Jon, a sprint is a sprint, whether it be on a bike, a rowing machine, in a pool. I’m a big fan of sprints on an ERG. I’d personally lean towards duplicating a run/sprint workout. Perhaps 4 x 12 seconds at max, 4 x 7 seconds at max, 4 x 5 seconds at max with as much recovery as possible to allow for full explosiveness and speed. Colt has a good suggestion above as well. Let me know how it goes, please.
Tist724 says
I was wondering your take on an Occam’s Protocol-type workout. I learned of it from Tim Ferriss’s book “4-hour Body”. It involves doing one set with slow reps lasting 5 seconds in each direction. He says that they have found that anything more than 90 to 120 seconds of work on a particular muscle doesn’t give much additional benefit. I have been using a similar workout with 15 minutes of interval work (sprint/jog) on the treadmill and have found success. Just curious what you think.
Thanks.
Erik Petersen says
Kap,
First of all, I love the blog. I have gone back and referenced many of them multiple times. Have you, or have you ever thought about writing a book? At this point, it could be pretty easy for you I would think. I would definitely buy it if you just threw all these blogs into it. Maybe break the chapters up into nutrition, shopping lists, recipes, cooking tips, various workouts, etc. Just a thought. Not that I want you to stop the blog, but just think a book could be pretty huge for you. I am sure it would sell a ton. Thanks again for all the advice. I know you are helping me and lot of other people out there that are dedicated readers.
Gabe Kapler says
Truly honored by this comment, Erik. Thanks so much for the inspiration. Kap
Ryan says
Kap,
Another great post. I’ve stopped incorporating cardio into workouts for about a year now. Continued with strength training 5 days a week and a healthy diet. Huge emphasis on leg day and squatting have allowed me to make more progress on cardio health than anything a run or time on an elliptcal machine could ever do for me.
Colt says
@Jordan if you are looking to lose weight asap make sure the diet is strict do what is prescribed on the blog already and add in some burpees or kettlebell swings ( Russian style) if you do this for 45 days and hold to a strict diet and see no results I will donate to your charity of choice. Deal ?
Jordan says
It’s not that I doubt the ability of the already listed workouts and diet. I know they will have good results. I was just asking Kap if that workout is recommended regardless of the goal. I have lost about 6 pounds in the last 4 weeks or so. I have a friend that I workout with though that is 6’5 and about 250 lbs. I’m 6′ 0″ and about 193 lbs right now. I get great weight training workouts with him but don’t see the results in weight loss as quickly. I’ve definitely noticed the muscle increase when I workout with him. I’ve modified my workouts since the beginning of the year in order to shed some pounds quicker. That’s when I’ve lost the 6 pounds or so. I don’t have a problem with doing the 5×5 plan and the workout Kap listed. I’ve actually gotten my friend to try it too. Just curious if his stance is the same for all cases.
Bryan says
Jordan, the fact your friend is losing weight faster is because he probably has more weight (fat) to lose than you do. Depending on his body fat % compared to yours, he is likely to see those results on the scale faster because of it.
In your previous posts to this comment thread, you mention you’ve read all the other posts by Kap. If that is true, you’d know he believes everyone’s journey is different; what works for you might not work for someone else and vice versa. This journey is yours to own and take responsibility of. Trial and error with documented evidence is the best way to find out what works for you. Take 3-4 weeks and try adding more cardio; take 3-4 more weeks with less cardio and more sprinting, etc.. Make sure to write everything down so that you have a way to look back on your findings and compare.
Kap has done an excellent job describing ways for us take personal responsibility in our health and fitness journeys with this blog. Don’t look to the comment section as a forum for feedback; I’m sure he doesn’t have time for that. Eat clean, drink water, exercise, lift, record your doings, and be human; that’s basically what his recommendations are. Good luck with your journey.
Vince says
Jordan,
It really depends on what your goals are. For instance, I am 29 was a college baseball player and always have worked out. High cholesterol runs in my family and I get checked every year. Until last year, I was always ok to a little high. I decided to do more cardio and less sprinting/weights. For the last year I run 6-8 miles a day (treadmill/ outside both) 3-4 days a week and lift heavy weights 2 days a week. Before, I was only running 2-4 miles a day 3 days a week and lifting heavy 3-4 with sprinting too. My cholesterol levels are way down thanks to my 6-8 miles of cardio a day. Talk to any doctor, there is nothing better for your heart than cardio. You will lose SOME muscle mass, but your heart will be healthier. There’s no way 10 sprints work your heart better than 8 mile runs. If your goal is to look like Kap and get muscles then stick to sprints. My goal is to have a healthy heart and low cholesterol, running and cardio gives that to me, sprinting and weights can .not work your heart like cardio.
Wallace says
Wouldn’t doing 50 burpees in 3 minutes be better for the heart than jogging 5 miles? I’m no expert but when I row or do burpees heart is pounding
Vince says
Those exercises are only working your heart for 3 minutes. 45-60 mins of cardiovascular training is working your heart and system for 20 times as long.mim not saying sprinting and other short burst exercises aren’t good for the heart, but think about it logically working your heart for 60 minutes beats 3 minutes any day. Like I said it depends what results you want. I want to stay trim and keep my cholesterol at healthy levels. Cardio is the only thing that has worked for me.
Brian says
Gabe, what do you think about Crossfit? Have you tried it? I find I can get the cardio and strength in one workout. Thoughts?
Chelsea says
Gabe claims he doesn’t know what crossfit is. I find it puzzling that a guy so into fitness has never heard of crossfit
Riggo says
The guys who win crossfit train like Kap they don’t do those foolish workouts every day. Rich Froning credits Jim Wendler the creator of 5-3-1 which is an off shoot of the 5×5 workouts for his victory