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Why Cardio Doesn't Work For Some People: A NEAT Explanation

At the Burn the Fat Inner Circle member forums, I get a question which comes up with alarming frequency: “Why isn’t my cardio working?”  Despite not only doing regular cardio for weeks, but actually increasing the duration of her workouts, one member still saw no added fat loss and started wondering what she was doing wrong… or what was wrong with her!  I gave her the surprisingly simple answer, which I’ve printed for you as well in this article and new research has added even more to the answer – it’s a NEAT explanation…
How is it possible that some people do tons of cardio and don’t lose weight?
Simple: Weight loss is a function of caloric deficit, not how much cardio you do. Cardio is only one of the tools you use to create and increase a caloric deficit.
Endurance athletes are a perfect example for illustrating the error in thinking that “an hour a day” (or whatever amount) of cardio will guarantee weight loss…
They might train for two, three, even four hours or more on some days, but they are often not trying to lose weight. They (have to) eat huge amounts of food to fuel their training and keep their weight stable.
It’s not unusual at all for a cyclist to burn 4000 or 5000 calories per day and not lose any weight. Why? Same reason you’re doing a lot of cardio but not losing weight:  there’s no calorie deficit. Calories in are equaling the calories out.
What you need to do is shift your focus OFF of some kind of prerequisite time spent doing cardio and ON to the REAL pre-requisite for weight loss: a caloric deficit.
If your caloric intake remains exactly the same and you add cardio or other training or activity you will create a deficit and you will lose weight, guaranteed.
With all this talk about “cardio” and “training” one important area that people often forget about is all the other activity in your life outside of your cardio and weight training. There’s a name for that:
Non exercise activity thermogenesis, or NEAT
NEAT is all your physical activity throughout the day, excluding your “formal” workouts.
NEAT includes all the calories you burn from casual walking, shopping, yard work, housework, standing, pacing and even little things like talking, chewing, changing posture, maintaining posture and fidgeting. Walking contributes to the majority of NEAT
It seems like a bunch of little stuff – and it is – which is why most people completely ignore it. Big mistake.
At the end of the day, week, month and year, all the little stuff adds up to a very significant amount of energy. For most people, NEAT accounts for about 30% of physical activity calories spent daily, but NEAT can run as low 15% in sedentary individuals and as high as 50% in highly active individuals.
I’m always telling people to exercise more – to burn more, not just eat less. This is not only for health, fitness and well-being, but also to help increase fat loss.
But some people say that increasing exercise doesn’t always work and they quote from research to make their case.  It’s true that some studies paradoxically don’t show better weight loss by adding exercise on top of diet.
But there are explanations for this…
If you add training into your fat loss regime but you don’t maintain your nutritional discipline and keep your food intake the same, you remain in energy balance. If a study doesn’t monitor this type of compensation, or if the researchers trust the subjects to accurately self-report their own food intake (hahahahahahahaha!), it will look like the exercise was for nothing.
In studies where the food intake was controlled when exercise was added… surprise, surprise, weight loss increased!
Stated differently, all these “experts” who keep saying that exercise doesn’t work for weight loss are  ignoring or not understanding the concepts of calorie deficit and energy compensation.
Why  Exercise “Doesn’t Work” – The NEAT Explanation
So a handful of people exercise and then eat more than they were eating before and then scratch their heads and wonder why they aren’t losing. DUH!
Or, they go on some idiotic crusade against exercise. “SEE! exercise is a waste of time… all you have to do is follow the ‘magic’ diet!”
Wrong. Dieting alone is the worst way to lose weight because without training, the composition of the weight you lose is not so good (goodbye muscle… hello skinny fat person!). Want to avoid skinny fat syndrome? It’s nutrition, then weight training, then add in and manipulate the cardio as your results dictate.
There’s another type of compensation that researchers have recently started studying.  When people increase their training, especially high intensity training, sometimes they also compensate by moving less later in the day and in the days that that follow!
For example, you work out like an animal in the morning, but then instead of your usual walking around and doing housework the rest of the day, you crash and plop your tired body in your LAZY BOY for a nice nap and a marathon session of TV. The next day, the delayed onset muscle soreness (DOMS) sets in and then you REALLY don’t feel like moving!
Research on NEAT is extensive and it tells us that NEAT plays a major role in obesity and fat loss. Finding ways to INCREASE NEAT along with formal exercise can be a promising strategy to increase your total daily calorie burn and thus, increase fat loss. The flip side of that equation is finding ways to avoid decreases in NEAT that we might not have been aware of. Because NEAT is so completely off most people’s radars, most people miss this.
(NOTE: For a real eye-opener, try a using a pedometer or bodybugg for a while)
Previous studies have confirmed that many people compensated and decreased their activity (NEAT) during the remainder of the day or on rest days after exercise training. This led anti-exercise pundits once again to spit out their party line, “see, exercise doesn’t work! You might as well just diet.”
However, a study published in Medicine and Science in Sports and Exercise found no immediate debilitative effect on NEAT on the day of exercise or on the following 2 days. In fact, there was a delayed reaction and NEAT actually INCREASED 48 hours after the exercise session (60 minutes of treadmill walking at 6 kph @ 10% grade with 5 minute intervals at 0% grade).
Why the conflicting findings? Scientists aren’t 100% sure yet, but they have discovered that part of it has to do with exercise intensity.
Moderate Intensity vs High Intensity cardio: Effect on NEAT

You sometimes hear certain trainers claim that only high intensity exercise is worthwhile and everything else is a waste of time or at best inefficient. That’s not always true, on many levels, and one of them involves NEAT.
It looks like higher intensity training has more potential to DECREASE NEAT later on than low or moderate intensity training. You burn a lot of calories DURING the workout when training at high intensity. However, the calories burned during the formal training can be at least partly canceled out by a decrease in NEAT outside the training session.
It also appears that moderate intensity exercise may be better tolerated than high intensity exercise by some people, especially beginners and obese individuals. The low or moderate intensity workouts don’t wipe them out so much that they don’t become fatigued, sluggish and sore later in the day…. and there’s no decrease in NEAT.
Am I saying you shouldn’t do high intensity exercise? Not at all.
High intensity training can be very effective and very time efficient and a mix of high and lower-intensity training might be ideal. But if you do a lot of high intensity training, you have to be aware of how OVER-doing it might affect your energy and activity level outside the gym – on the day of training, and even in the days that follow the intense workout. Otherwise, you might end up with fewer total calories burned at the end of the week, not more.
If you don’t understand the calorie balance equation and the calorie deficit… if you don’t understand the compensatory effect of NEAT on energy out and you don’t understand the compensatory effect of eating behaviors on energy in, then you can do cardio until you’re blue in the face and you’ll still be in energy balance… and your body fat will stay exactly the same.
Important points
1. This study SUPPORTS the role of exercise for weight loss and debunks the idea that exercise doesn’t work for weight loss, provided all else remains equal when exercise is added on top of diet.
2. Exercise intensity can affect NEAT for days after a workout is over. Too much high intensity work might zap your energy and activity outside the gym, resulting in a lower level of NEAT. You have to keep up your habitual activity level outside the gym after pushing yourself hard in the gym.
3. This information supports the role of low moderate intensity exercise (like 60 minutes of treadmill walking) based on the effect this has on your activity outside the gym. It is not true that only high intensity training is worthwhile. There are pros and cons of training at various intensities.
4. If you can keep up your NEAT, you can increase your weekly calorie expenditure and increase your fat loss.
5. It’s important in research to look beyond short term results (during a workout bout, 24 hour studies, etc), and also consider longer term effects. We should watch out for more studies on NEAT that go beyond 24 hours to learn more.

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Fit Women Should Look Muscular

Why has this concern of women…getting Big and Bulky from weight training…been largely ignored by trainers?

Women told…”You don’t have to worry about putting on as much muscle as a man and bulking up, because you have much less testosterone than a man.”

So why do I hear these complaints from women on a regular basis?

“I enjoy working out, but my legs tend to bulk up”.
“I like the way training makes me feel, but hate the way it makes me look”.
“I have tried training in the gym and it simply makes me look bulky.”



Perhaps Countless Women Around the World Are Simply Imagining Things!


-OR- maybe they should get used to having a little more muscle than what they want.
After all , their personal trainer tells them that fit women should look muscular.
• …But what if a she doesn’t want “ripped deltoids”?
• What if she doesn’t want a “V” shaped back?
• What if she wants to be fit, but still look stunning in a dress?
• 
  
  
  There is Nothing Wrong With Wanting to be Fit While Still Looking 100% Feminine.
  I can show you exactly how to get in tremendous shape, look and feel better than ever, without adding excess muscle. Over the past 10 years, I’ve mastered the technique of “slightly increasing muscle tone” to a body part while “decreasing the size” of that same body part.
  
  
  This is NOT your typical high-rep for muscle tone type advice.
  This is NOT “cookie cutter” fitness info.
  This is NOT mainstream!
  
  
    For more please Click Here

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Mad Scientist Muscle

Review by Rahul Alvares

I used to be called a ‘Mad Scientist’ in school. You didn’t have to be mad or for that matter experiment with crazy stuff in the lab to earn at title like that though. I earned it just by being the sissy, geeky bespectacled kid who did better than the rest at studies by sitting on the first bench in class!

Nick Nilsson really deserves it though. He was probably experimenting with weight training lifting mommy’s vital organs while still inside her womb and he’ll probably be doing leg presses against his own coffin door even after it’s six feet and six months under. I wouldn’t even be surprised if he attended ‘potions class’ at Hogwarts school along with Harry Potter!
Like all of Nick Nilsson’s previous books this is a must have. Trust me just get this ‘Frankenstein Training’ program of his and dump it on your shelf (or rather in a folder on your computer titled ‘masochistic training programs’). Open it only when you’ve plateaued with all your other training programs, or when you’re feeling mildly suicidal.
One of the great things about Nick Nilsson’s programs is that they incorporate a variety of training techniqes (100s, heavy partials,

triple add sets, time volume, cluster training, it’s all in there). If you’re like me then you’re probably constantly writing new programs for yourself. You see any bodybuilder worth his salt knows that familiarity, besides breeding comtempt, will also plateau out your gains eventually. The beauty of Nick’s programs is that they change almost every other day. I still do customize his programs to my needs sometimes, but in general I’ve found you hardly need to.
To be honest though I actually haven’t yet tried ‘Mad Scientist’. Why? Because right now I’m actually on two of his earlier books. I can tell you from experience though just by looking at ‘Mad Scientist’ that it will be a brutal program. At eight weeks in total it’s also his longest program so far. The earlier two programs were between four and six weeks long. That’s another reason why its going to be a while before I get on the ‘Mad Scientist’ program (much less daunting to start on a shorter program when you know its going to be a tough one for sure!).



Mad Scientist Muscle
Second Opinion

The first thing I want to make clear when you look at "Mad Scientist Muscle" is that this actually IS a serious program and a seriously GOOD program. Don't let the name fool you :) This program by Nick Nilsson is based on good, scientific training principles and is definitely not just same random crazy sh$# thrown together. There is a method to his madness. I'm not saying there isn't some really cool and effective crazy sh$# in there...it's just not random... Controlled Overtraining... What Nick has done is put together a series of programs based on the concept of "controlled overtraining," also known as "accumulation and intensification" or "dual factor theory." To put it simply, in these programs, you'll gradually ramp up your training volume by increasing the number of sets you're doing (this is done on a weekly basis), while simulatenously DECREASING your rest periods in between sets, thus increasing the overall density of your training in a very deliberate fashion.

The author of Mad Scientist Muscle, Nick Nilsson

Increasing training density is extremely effective for muscle growth and strength gains. What the "Mad Scientist" programs do (and there are three of them in the book) is structure the increase in density for you, gradually building up to a point at or near overtraining.

This is the "accumulation" phase as you're gradually accumulating workload and training volume over the course of 3 weeks.

So, when you HIT this point of overtraining, that's when you back off on both the training volume AND the rest periods. You'll do fewer sets and with long rest periods in between sets. You're also going to reduce the rep ranges so that you're working with more power and strength-oriented loads.

Coming off this overtraining ramp-up, your body is desperately trying to keep up with recovery...the analogy Nick uses in his book is that of a car going up a steep hill. You have the gas pedal floored but you're still going slow.

When you come up and over the top of the hill and keep the pedal down, you pick up speed FAST...just like when your body comes off the overtraining phase. You're going to pick up speed FAST. This is the "intensification" phase, called that because you're increasing the INTENSITY of the workload, operating closer to your 1RM.

This overall training scheme is extremely effective. It makes great use of your body's predictable reactions to volume and overreaching and takes full advantage of the rebound on the other side.

All three included programs are put together in this format, utilizing different training techniques for each accumulation and intensification phase. You'll really see the "mad scientist" stuff come out to play in the training techniques themselves :)

The cool part is, this "mad scientist" stuff is actually very well thought-out and not just a collection of strange intensity techniques.

These are very effective training strategies that are implemented in a very logical fashion to achieve very specific effects on your body. This is a very accepted training-protocol that can absolutely deliver results in strength and muscle mass.

Stuctural Training

Here's where it gets interesting...

Nick's theory is that by utilizing certain specific types of training, you can make changes to the physiology of your body/muscles in order to better set the stage for future muscle growth.

His idea is that there are certain aspects of your physiology that can be "trained up" using the right techniques so that your body is better prepared for muscle growth. If you have a hard time building muscle (classic hardgainer), this could be a very attractive idea for you. Heck, even if you're NOT, the idea of turning yourself into an even EASIER gainer is not bad, too!

The question is does this idea have merit?

In a word...yes. The training styles that Nick puts forward in his "Structural Training" section DO have the potential to make very positive changes to your body's physiology that impact future muscle growth.

For example, partial training is a very widely accepted method for increasing the strength of your bones and connective tissue due to the super-maximal loads you're able to use. Using heavier weights also primes the nervous system for using heavier weights in FULL range of motion, too.

Also, one of the other changeable factors he talks about in the book is capillary density in the muscles...basically the number and density of the tiny blood vessels where oxygen and nutrient exchange take place. By using very high rep, endurance-type training, research HAS shown you can increase capilliary density. And by increasing this density, you enhance the ability of your muscles to receive nutrients and oxygen, which means more fuel and food for them to GROW.

His incorporation of Structural Training into the overall framework of the program is done in a very elegant and intuitive manner. You'll start with it before you do anything else (what better time to set the stage!) then you'll do more of it just after you hit the overtraining point.

Potential Weaknesses of the Mad Scientist Muscle Program...

Overall, this is a strong program. It'll definitely deliver great results in terms of muscle and strength.

It would be nice to see more of a focus on performance in the program. You absolutely WILL gain strength on the intensification end of the program, though. The way it's structured pretty much ensures it.

The other thing that might be something to modify would be the split training aspect of it. Being from more of a bodybuilding background, Nick has used bodypart splits. Now, these CAN be effective when done properly and with primarily compound exercises (and that's exactly how these programs are put together) but you could absolutely use the frameworks provided and change up the focus to be more on training movements rather than bodyparts.

From a bodybuilding perspective, this is absolutely effective stuff. It WILL make you bigger and stronger.

There really isn't anything in here that should stop you from picking up this program if you're interested in hypertrophy and strength. You'll definitely learn a lot from the approach Nick puts forward in this book.

CONCLUSION:

Bottom line is this a very complete program and very effective for what it proposes to deliver...muscle and strength.

You're going to get SIX MONTHS of detailed training schedules, covering every single set and rep and exercise along the way. If you're looking for a real "done for you" type of program, this will be right up your alley. The included "lean muscle" meal plans are a nice bonus, too.

Nick is also offering separately an add-on program for the book that he calls "Frankenstein" and I have to say, when you SEE this program, you'll know exactly why he called it that. This one is only for advanced trainers...I'll tell you that right now.

I will give you a hint, though, it starts with six-day-a-week training working your WHOLE body every day, before backing off to three days a week. After you pick up the main "Mad Scientist Muscle" program, you'll be able to grab that one, too, in a package along with ANOTHER book he's just put out "The Best Mass Exercises You've Never Heard Of" (yet another very interesting book from Nick..it's a collection of 119 of some of the most unique mass-building exercises and training techniques you've ever seen - very cool stuff).

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