{"id":12441,"date":"2017-06-28T11:32:58","date_gmt":"2017-06-28T15:32:58","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=12441"},"modified":"2018-06-21T17:00:36","modified_gmt":"2018-06-21T21:00:36","slug":"get-lean-without-cardio","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/get-lean-without-cardio\/","title":{"rendered":"4 Ways To Get Lean When You Hate Cardio"},"content":{"rendered":"<p>Everyone is looking to get shredded for the summer\u2014but many of us dread the thought of slaving away on the dreadmill, er, treadmill.<\/p>\n<p>So what\u2019s an abs-seeker to do? To find out, we tapped three diet, fitness, and weight-loss experts for their insight on getting lean without going cardio-crazy.<\/p>\n<h2><strong>1. Do Heavy Total-Body Strength Circuits<\/strong><\/h2>\n<p>Good news for cardio-haters: Strength training is better for achieving fat loss than is cardio is. That\u2019s because, even though cardio tends to burn more calories in the gym, strength training increases the number of calories your body burns while recovering from your workout throughout the rest of the day, explains says <a href=\"http:\/\/sohostrengthlab.com\/\" target=\"_blank\" rel=\"noopener\">Albert Matheny<\/a>, M.S., R.D., C.S.C.S., registered dietitian, certified strength and conditioning specialist, and co-founder of SoHo Strength Lab in NYC. Plus, increasing muscle mass can increase your basal metabolic rate (BMR)\u2014the number of calories your churn through just to stay alive.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\"><strong>5 Myths About Your Metabolism\u2014Busted<\/strong><\/a><\/p>\n<p>Still, when it comes to leaning out, some forms of strength training are better than others. Ideally, your sessions should involve <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/22\/how-to-lift-heavy-for-maximum-muscle-results\/\" target=\"_blank\" rel=\"noopener\">lifting heavy<\/a>, using your whole body, and taking as little rest as possible (without breaking form, of course), explains SoCal-based trainer <a href=\"http:\/\/www.mikedfitness.com\/\" target=\"_blank\" rel=\"noopener\">Mike Donavanik<\/a>, C.S.C.S., C.P.T. That combo ensures you build the most lean muscle possible while also burning the most calories during your sweat sessions. Win-win. To make all three work at once, he recommends following his personal strength-training setup.<\/p>\n<p>You\u2019ll perform:<\/p>\n<ol>\n<li>One set of a big, compound lift, such as a squat, deadlift, bench press, or pull-up with a heavy load. Select a weight you can lift for six reps, max.<\/li>\n<li>One set of another compound lift (that works a different muscle group) with a medium-to-light load. Select a weight you can lift for 10 to 12 reps.<\/li>\n<li>One set of an isolation exercise, such as a bicep curl, triceps extension, or calf raise with a medium-to-heavy load. Select a weight you can lift for eight to 12 reps.<\/li>\n<li>One set of a bodyweight core exercise. Perform until fatigue.<\/li>\n<li>Rest for 30 to 90 seconds, and then repeat for a total of three to five rounds.<\/li>\n<\/ol>\n<h2><strong>2. Cut Calories<\/strong>\u2014<strong>Mostly<\/strong> <strong>from Refined Carbs<\/strong><\/h2>\n<p>There\u2019s no way around it: Leaning out requires a caloric deficit\u2014burning more calories than you take in per day. However, when it comes to calories, most people don\u2019t overdo it on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a> (more on that next!) or even fat. That leaves one culprit: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/31\/cutting-refined-carbs\/\" target=\"_blank\" rel=\"noopener\">carbohydrates<\/a>.<\/p>\n<p>While they can and should be part of your daily diet, most people eat way more carbs\u2014 typically from refined foods such as white bread and pasta, cookies, and chips\u2014than they need, which accounts for most of the excess fat on their frames, Matheny says. The current recommended daily allowance of carbs, which pinpoints the minimal amount that the average person needs for proper brain, central nervous system, and red blood cell function (with a little wiggle room for safe measure) is 130 grams per day. Aim for whole, natural carb sources such as fruit, veggies, and whole grains like oats and barley.<\/p>\n<p>However, on days that you push it hard in the gym, you\u2019ll need more carbs to power your workouts and fuel muscle recovery. As a general rule, high-intensity exercise burns through roughly 60 grams of carbs per hour. So on those intense exercise days, eat an extra 30 grams as part of both your pre- and post-workout snack. Consider it a mini form of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/15\/carb-cycling\/\" target=\"_blank\" rel=\"noopener\">carb cycling<\/a>.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/23\/post-workout-snacks\/\" target=\"_blank\" rel=\"noopener\"><strong>The Perfect Post-Workout Snacks For Your Fitness Goals<\/strong><\/a><\/p>\n<h2><strong>3. Eat More Protein<\/strong><\/h2>\n<p>When people lose weight, they tend to lose not just fat, but muscle, too. Ideally, though, you want to lose fat while gaining metabolism-revving muscle, <a href=\"http:\/\/drspencer.com\/\" target=\"_blank\" rel=\"noopener\">Spencer Nadolsky<\/a>, D.O., a board-certified family and bariatric physician, diplomate of the American Board of Obesity Medicine, and author of <em>The Fat Loss Prescription<\/em>. To make that happen, you\u2019re going to need to increase your protein intake, he says. Nadolsky recommends most people trying to lean out get roughly 30 percent of their daily calories from protein. (FYI, protein contains four calories per gram so, if you are eating 1,400 total calories per day, that works out to 105 grams of protein.)<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/23\/not-enough-protein\/\" target=\"_blank\" rel=\"noopener\"><strong>7 Signs You\u2019re Not Getting Enough Protein<\/strong><\/a><\/p>\n<p>Meanwhile, a 2015 review published in <a href=\"http:\/\/www.nrcresearchpress.com\/doi\/10.1139\/apnm-2014-0530#.VmY0QeMrKRt\" target=\"_blank\" rel=\"noopener\"><em>Applied Physiology, Nutrition, and Metabolism<\/em><\/a> found that getting 25 to 35 grams of protein at every snack and meal is optimal for muscle-building.<\/p>\n<h2><strong>4. Boost Your NEAT<\/strong><\/h2>\n<p>One reason why cardio bunnies claim steady-state cardio is so great is because it puts you in the \u201cfat-burning zone,\u201d which is when your body burns a higher percentage of its calories from fat compared to carbs during low-intensity exercise.<\/p>\n<p>Good news: You don\u2019t have to climb an elliptical to burn fat grams.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Low-intensity daily activities\u2014from walking to the supermarket instead of ordering groceries online to taking the stairs instead of the escalator\u2014all count toward your fat-burning efforts, Nadolsky says. After all, the lower your activity\u2019s intensity, the greater the percentage of your calories burned will be from fat. (Fun fact: You burn the greatest percentage of your calories from fat when you\u2019re sleeping!)<\/p>\n<p>In fact, these everyday activities, collectively known as \u201cnon-exercise activity thermogenesis\u201d or NEAT, account for six to 10 percent of the total number of calories sedentary adults burn on any given day, according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279077\/\" target=\"_blank\" rel=\"noopener\">German researchers<\/a>. Meanwhile, they account for more than half of the daily calories burned by super-active adults. To lean out, you need to join the second group.<\/p>\n<p>Try simple swaps such as parking at the far end of the parking lot, breaking up long hours hunched over a computer with stretch breaks, and trying to get in more steps than you did last week.<\/p>\n<p>And, according to recent <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00125-016-4085-2\" target=\"_blank\" rel=\"noopener\">research out of New Zealand<\/a>, walking for 10 minutes immediately after each meal is better for regulating blood sugar and insulin levels than one 30-minute walk at another time of day. Which is why one of Nadolsky\u2019s favorite ways to get moving outside of the gym is with post-meal walks.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everyone is looking to get shredded for the summer\u2014but many of us dread the thought of slaving away on the dreadmill, er, treadmill. So what\u2019s an abs-seeker to do? To find out, we tapped three diet, fitness, and weight-loss experts for their insight on getting lean without going cardio-crazy. 1. Do Heavy Total-Body Strength Circuits<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/get-lean-without-cardio\/\">Read More <span class=\"screen-reader-text\">4 Ways To Get Lean When You Hate Cardio<\/span><\/a><\/p>\n","protected":false},"author":60,"featured_media":12443,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9,10],"tags":[270,87,96,317,119,149,172,221,262],"class_list":["post-12441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","category-weight-loss","tag-body-fat","tag-exercise","tag-food","tag-get-ripped","tag-healthy-eating","tag-lose-weight","tag-muscle","tag-strength-training","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Ways To Get Lean When You Hate Cardio | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Everyone is looking to get shredded for the summer\u2014but many of us dread the thought of slaving away on the dreadmill, er, treadmill. So what\u2019s an ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/get-lean-without-cardio\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Ways To Get Lean When You Hate Cardio | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Everyone is looking to get shredded for the summer\u2014but many of us dread the thought of slaving away on the dreadmill, er, treadmill. 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