Question for Alan Aragon about Cardio

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is it necessary for fat loss or can the same results (no significant difference) be achieved without it, given that the essential rules for fat loss are kept (protein, calories, strength training)?

[Dths]

<-- interested in this

[Zelda55]

is it necessary for fat loss or can the same results (no significant difference) be achieved without it, given that the essential rules for fat loss are kept (protein, calories, strength training)?

looks like someone's formerly unwavering dogma has been given reason to be shaken ...

[juliacheh]

Great question.

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looks like someone's formerly unwavering dogma has been given reason to be shaken ...

Nopes, some people (not me) just need authority, that's all.

[Dths]

Nopes, some people (not me) just need authority, that's all.

I'd say its probably better since you can eat more but I doubt its actually a necessity. I just like using it as a buffer so I can keep my maintenance high.

Health wise I think everyone should do SOME cardio.

[Zelda55]

Nopes, some people (not me) just need authority, that's all.

that was mostly tongue-in-cheek, but i gotta admit i've questioned the soundest of scientific establishments and pondered the validity of the brotastic'est of principles numerous times as i struggled with my own body composition...the biggest issue in it all, of course, is that body recomposition is a SLOW process and the human body is totally unpredictable from day-to-day...it's just psychologically draining to take the whole thing too seriously and micromanage. you actually have an excellent mindset in your mealplan (assuming you're still following it).

[BunkMoreland]

i've had good success with it. 5 days a week of it along with my weight training during my transformation, with miniscule if any muscle loss. dunno about all the hate with cardio. very interested to read alan's opinion though

[Tommy W.]

looks like someone's formerly unwavering dogma has been given reason to be shaken ...

I think his karma ran over his dogma

[ianianian]

should probably ask chris aceto or skip lacour instead

[MattyH7688]

Fat loss... like 20% bf to 10% bf or like 6% bf to 3%

[CaliforniaKing]

Answer = possibly

[Acevedo85]

If your trying to gain muscle mass=bad idea

[MikeK46]

is it necessary for fat loss or can the same results (no significant difference) be achieved without it, given that the essential rules for fat loss are kept (protein, calories, strength training)?

fat loss = calories in < calories out. period.

how you achieve that (diet, cardio or any other physical activity, or some combination of both) is up to you.

short answer: no, cardio is unnecessary for fat loss, it simply increases "calories out"

[Acevedo85]

fat loss = calories in < calories out. period.

how you achieve that (diet, cardio or any other physical activity, or some combination of both) is up to you.

short answer: no, cardio is unnecessary for fat loss, it simply increases "calories out"

cardio is pretty much the most overrated thing in fitness.

Take it from a guy whos done cardio and swimming since he was a baby.

[MattyH7688]

fat loss = calories in < calories out. period.

how you achieve that (diet, cardio or any other physical activity, or some combination of both) is up to you.

short answer: no, cardio is unnecessary for fat loss, it simply increases "calories out"

no, weight loss... you can lose muscle easily

[alan aragon]

is it necessary for fat loss or can the same results (no significant difference) be achieved without it, given that the essential rules for fat loss are kept (protein, calories, strength training)?

Aside from the calories it burns, it offers nothing in terms of fat loss effects that bodybuilding-type weight training doesn't already cause. Therefore, cardio is a tool to be used only as necessary for the individual's athletic goals & personal preference. It's not this mandatory thing that everyone needs to do in order to lose fat. It's an option that's available to you if you're not where you want to be in terms of leanness and you are a) maxed out in terms of productive resistance training volume or b) maxed out in terms of caloric intake reduction. Both of those variables will differ across individuals. I talk a little more about my views on cardio in this interview with simply shredded.

[JDkeystone]

fat loss = calories in < calories out. period.

how you achieve that (diet, cardio or any other physical activity, or some combination of both) is up to you.

short answer: no, cardio is unnecessary for fat loss, it simply increases "calories out"

Eh...depends on how much fat a person's trying to lose. For someone who's 20% or more, cardio will speed up the process quite a bit.

[MikeK46]

no, weight loss... you can lose muscle easily

you're right...weight loss would be the better term.

but assuming only a slight deficit (500cal) & adequate protein intake, muscle loss will be minimal.

[Acevedo85]

Aside from the calories it burns, it offers nothing in terms of fat loss effects that bodybuilding-type weight training doesn't already cause. Therefore, cardio is a tool to be use only as necessary for the individual's athletic goals & personal preference. It's not this mandatory thing that everyone needs to do in order to lose fat. It's an option that's available to you if you're not where you're at in terms of leanness and you are a) maxed out in terms of productive resistance training volume or b) maxed out in terms of caloric intake reduction. Both of those variables will differ across individuals. I talk a little more about my views on cardio in this interview with simply shredded.

Thats awesome

BTW you never got back to me about carb cycling..I know your a busy man tho

I have a few questions that im sure you can answer quckly. First one is, im trying to gain muscle mass(195 lbs) then work my way up.....how many carbs,protein,fat should I have on high, med, and low carb days?

also since im trying to bulk with as little fat as possble.....should i even do low carb?

[ersatz]

If your trying to gain muscle mass=bad idea

Absolute dumbest brologic nonsense I've heard. They've taken cardio to outlandish extrapolations in their attempts for credibility but it's nothing more than pseudo-science bullshit. Yes, it's true that you can muscle into anaerobic work without adequate glycogen and then you will quickly deplete the amino pool in your muscles, aka catabolism. Presumably what you want to do is increase catecholamine activity which will increase mobilization of free fatty acids from the hydrolysis of stored triglycerides in adipose which will be used as your energy substrate.

[alan aragon]

Thats awesome

BTW you never got back to me about carb cycling..I know your a busy man tho

I have a few questions that im sure you can answer quckly. First one is, im trying to gain muscle mass(195 lbs) then work my way up.....how many carbs,protein,fat should I have on high, med, and low carb days?

also since im trying to bulk with as little fat as possble.....should i even do low carb?

Dude, I just checked out your pic & you are jacked as fukc. You look pretty dang lean as well. If I were you I'd relax & go to the damn Cheesecake Factory (serious). And why do you assume you'll need 3 levels of carb intake? Is like not complicated enough for you? LOL... If you wanna gain more mass, first get some realistic expectation of rate of gain (google lyle mcdonald's article about realistic rates of muscle gain). Then to your maintenance intake, try simply adding 400-800 kcals (choose toward the lower end if you're paranoid about fat gain) evenly split between prot & carbs. Run the cycle into a good 4-week weight gain stall, then add another 400-800 kcals of the same. Repeat as desired. If you're particularly scared of fat gain, then just run this surplus on your training days. But judging from your pics, I'd just do a nice linear/daily surplus. Don't be a wuss

OK gotta get some client work done.

[Acevedo85]

Absolute dumbest brologic nonsense I've heard. They've taken cardio to outlandish extrapolations in their attempts for credibility but it's nothing more than pseudo-science bullshit. Yes, it's true that you can muscle into anaerobic work without adequate glycogen and then you will quickly deplete the amino pool in your muscles, aka catabolism. Presumably what you want to do is increase catecholamine activity which will increase mobilization of free fatty acids from the hydrolysis of stored triglycerides in adipose which will be used as your energy substrate.

okay

im just saying that if your main goal is to GAIN muscle mass, cardio(jogging,swimming,wahtever) isnt necessary. You burn a **** ton of cals just by doing intense resistance training alone.

Lets not forget rest periods...if you do one set and rest for 15-30 secs and repeat....hey your gonna feel it bud.

[Acevedo85]

Dude, I just checked out your pic & you are jacked as fukc. You look pretty dang lean as well. If I were you I'd relax & go to the damn Cheesecake Factory (serious). And why do you assume you'll need 3 levels of carb intake? Is like not complicated enough for you? LOL... If you wanna gain more mass, first get some realistic expectation of rate of gain (google lyle mcdonald's article about realistic rates of muscle gain). Then to your maintenance intake, try simply adding 400-800 kcals (choose toward the lower end if you're paranoid about fat gain) evenly split between prot & carbs. Run the cycle into a good 4-week weight gain stall, then add another 400-800 kcals of the same. Repeat as desired. If you're particularly scared of fat gain, then just run this surplus on your training days. But judging from your pics, I'd just do a nice linear/daily surplus. Don't be a wuss

OK gotta get some client work done.

hahahaha yeah i guess i should just relax about this whole thing. I just want to do this right you know?

i guess you can say im a perfectionist.

Thanks for referring me to the lyle article

[MikeK46]

Eh...depends on how much fat a person's trying to lose. For someone who's 20% or more, cardio will speed up the process quite a bit.

It will speed up the process by adding to their energy expenditure, sure...but in response to the OP's question it's not necessary and the same can be achieved through diet alone.

[Acevedo85]

It will speed up the process by adding to their energy expenditure, sure...but in response to the OP's question it's not necessary and the same can be achieved through diet alone.

pretty much

If you wanna get big, you eat big.....if you wanna get small, eat small

[MikeK46]

I do know plenty of people that would rather eat big and do cardio to expend those calories, instead of eating small and not having to do any.

Not me.

As much as I love food, I hate cardio more.

Cardio sucks

[JDkeystone]

It will speed up the process by adding to their energy expenditure, sure...but in response to the OP's question it's not necessary and the same can be achieved through diet alone.

pretty much

If you wanna get big, you eat big.....if you wanna get small, eat small

Sure, it's not absolutely mandatory to do cardio when trying to cut fat; but you don't think the extra benefits of it (namely the G-Flux equation) make it worth it? I mean, if you have the willpower or a high threshold to withstand long periods of hunger, great. But personally, I'd rather be able to eat an extra 300-500 calories a day, and just burn those cals through cardio, than just not eat, period.

Another positive aspect for me is that doing regular, high-paced cardio forces me to drink a lot more water (just from all the sweat I produce while working out), which also aids me in staying "full" and keeping calories down. Of course, you can still do this even without exercise, but I personally have a much harder time drinking that much water if I'm not actually thirsty, and am just wanting actual food, instead.

I do know plenty of people that would rather eat big and do cardio to expend those calories, instead of eating small and not having to do any.

Not me.

As much as I love food, I hate cardio more.

Cardio sucks

lol Meh, to each his own. As long as you're able to reach your goals doing what you do, it's all good.

[MikeK46]

Sure, it's not absolutely mandatory to do cardio when trying to cut fat; but you don't think the extra benefits of it (namely the G-Flux equation) make it worth it?

Don't get me wrong, there are plenty of benefits! I don't disagree with you there, I was referring strictly to fat loss.

personally, I'd rather be able to eat an extra 300-500 calories a day, and just burn those cals through cardio, than just not eat, period.

You just became another person I know who would rather eat big and do cardio to expend those calories

[Dths]

Don't get me wrong, there are plenty of benefits! I don't disagree with you there, I was referring strictly to fat loss.



You just became another person I know who would rather eat big and do cardio to expend those calories

I am the same, I can do cardio and eat 2100 calories a day or I can not and eat 1700. Id rather eat 2100.