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Why You Can’t Lose Fat With Your Cardio Training

You get up every day and go to the gym. You do the same routine of getting on the treadmill and push and sweat away. And for some reason it seems like you just can’t lose those extra pounds. Have you ever been frustrated like this?

There are a lot of theories of how and why this works. One of the great challenges is thinking that you can eat what you want and go burn up the calories on the elliptical climber. It just doesn’t work that way. Maybe it does when you are twenty-five, but not in your forties and beyond. There is more to the story of burning body fat and getting slim than just burning calories. It’s about your hormones and stimulating your metabolic rate. Think furnace. Each day are you putting wood and kindling on the fire, or water. 

The body looks at the big picture, not just what you are doing today. Our metabolism is based on what we do over time. So I want you to start thinking this way. If you are consistent with your intensity of your cardio training, then over time you will yield the results you are looking for. Our bodies will naturally respond to exercise over time. That is why it is challenging for many people who get started and then don’t see results after four weeks. Then they quit! Your body is just starting to create changes at the 4-6 week mark. Stay in. 

Here are some basics to be successful with cardiovascular training to win the battle of the bulge. It can be done. You can do this.

1.Keep Your Intensity High
Research tells us that if we increase our intensity of our cardio then we will get greater results. So instead of walking the dog, Walk like you are about to miss your flight. It will give you faster results.

2.Cut Your Time In Half
If you constantly think you have to exercise for 2 hours usually there will be a point where you just don’t want to do it anymore. It will be too much. We know now that if you work smarter, then you will win. Aim for 20 minutes of high intensity cardio per day. Give it your all. You will be amazed at the results in such a quick time.

3.No More Than 5 Days Per Week
We need rest. Remember, it is the cumulative time you put into the cardio sessions. If you work hard, you will need to rest hard. And the great news is that even when you are resting your body is still melting the fat and improving your overall fitness levels. That’s empowering your health.

4.Do It Early
Research shows us that working out earlier in the day produces better results. You are working with your body’s natural rhythm and will help in recovery for the next day as well.

5.Don’t Eat Before
This is about effort and it’s about hormones. When we do cardio training it stimulates our hormone system. One of the most powerful fat burning and anti-aging hormones we have is growth hormone. When we eat most foods it actually reduces our growth hormone levels. For cardio training make it a goal to stop eating about 3 hours before your exercise session. You will see the results.



Known as America’s Health Coach, Dr. Asa Andrew is a national best-selling author and host of the #1 Health Talk Radio Show in North America. In addition to his hit television series, Dr. Asa is a regular contributor to NBC, ABC, CBS, CNN, and FOX and regarded as a healthcare leader in the field of lifestyle medicine.


*Exercise is Medicine is a campaign of the American College of Sports Medicine for health care professionals to encourage exercise for improving overall health.