How Cardio Was Keeping Me Fat: A CrossFit Champion's Perspective
How Cardio Was Keeping Me Fat: A CrossFit Champion's Perspective
Do you feel like you're doing everything right but still can't shed that extra belly fat? In this blog post, I'm going to show you how cardio may be the reason for your plateau and what to do instead. My name is Jason Grubb, a seven-time CrossFit Games champion who started as an overweight 38-year-old with no athletic background.
Eat Real Food
The first step to shedding fat is to eat real food. Avoid processed food and prepare your meals with whole foods. As a rule of thumb, you want to eat about your body weight in grams of protein, especially if you're doing any kind of training. Eat enough carbohydrates in the form of fruits and starchy vegetables like potatoes and healthy fats to support your lifestyle. And remember, if it tastes sweet and it's not a fruit, spit it out.
Train Three to Five Days a Week
Train three to five days a week. Do short, fast workouts, medium-length workouts, and long workouts. Keep your body guessing what you're going to throw at it so that you're never bored and your body is in a constant state of surprise with every workout. Start with bodyweight workouts to lay a foundation of fitness and mobility. Then, you'll be ready for minimal equipment workouts with dumbbells or kettlebells. Finally, you'll be ready for full CrossFit workouts.
Hydrate
Hydrating appropriately isn't just good for you, it burns calories. Drinking an extra 16 ounces of water a day results in an extra 23 calories getting burned. Multiply that by 365 days, which is 17,000 extra calories burned. That's over 4.4 pounds of fat burning because of an extra 16 ounces of water every day.
Go the F to Sleep
Men who sleep only five to six hours a night have the same testosterone levels as men 10 years older than them. You're literally a decade older in your body when you only sleep five to six hours a night. And when you're hungry or snacky in the afternoon or late at night, it's often because you're exhausted and your brain often confuses tiredness with a sense of hunger.
Chill Out
Every time you're stressed, your body releases adrenaline and cortisol. All of that is done to give you the energy you would need to escape from a dangerous predator or a risky situation. You might find that snacking or reaching for that second serving provide some temporary relief, but in reality, over the long term, that's tacking on extra fat.
So, instead of trying to do more cardio to burn that extra fat, let's eat real food, train three to five days a week, hydrate like a champ, go the F to sleep, and reduce stress. And if you need help on the nutrition or fitness side of things, don't hesitate to reach out. I'd love to work with you. See you next time!
Frequently Asked Questions: How Cardio Was Keeping Me Fat
Why is cardio not effective for fat loss?
Cardio alone may not be effective for fat loss because it can lead to a plateau. It's essential to incorporate a balanced approach that includes strength training, proper nutrition, and other lifestyle factors for effective fat loss.
What should I eat for effective fat loss?
Eat real, whole foods and avoid processed items. Aim for a balanced diet that includes adequate protein, healthy fats, and carbohydrates from fruits and starchy vegetables.
How often should I train for fat loss?
Train three to five days a week with a mix of short, medium, and long workouts to keep your body in a constant state of surprise and prevent plateaus.
How does hydration affect fat loss?
Proper hydration can actually help you burn extra calories. Drinking an additional 16 ounces of water a day can result in burning an extra 17,000 calories a year, which equates to over 4.4 pounds of fat.
Why is sleep important for fat loss?
Lack of sleep can lead to lower testosterone levels and increased stress, both of which can contribute to weight gain. Aim for adequate sleep to support your fat loss goals.