Is all that cardio helping you burn fat or is it keeping you fat?

We’ve all heard the popular advice that doing cardio (low-intensity, steady state) is the best way to burn fat. After all, low-intensity exercise uses fatty acids for energy rather than glycogen, and those fatty acids come from stored body fat. So it makes total sense that cardio—jogging, cycling, skipping rope, and all the other low-intensity workouts—are going to help you burn fat.

Well, maybe not…

A number of studies have proven that maybe aerobic training and cardio workouts are actually having the opposite effect. Too much cardio isn’t going to cause fat burning—it’s going to cause fat gain.

How the heck is this possible?

Muscle Catabolism

Your body basically has two sources of energy: 1) glycogen, which is derived from carbs and sugars; and 2) fatty acids.

When you first start your workout, be it a resistance training session or a run, your body starts off by burning the glycogen (around 100 calories) present in your bloodstream. It will keep burning that until it runs out, then it will start looking around for other sources of energy.

If your exercise is high intensity (anaerobic), there isn’t enough oxygen available to burn fatty acids, so it taps into your glycogen stores. If your exercise is low-intensity (aerobic), there is more than enough oxygen available, so your body can burn fatty acids—the fatty acids stored in your adipose tissue. This is why jogging and other aerobic exercises are believed to be so good for fat burning.

The problem is that your body is an adaptive machine! It’s designed to adapt to the demands placed on it by your daily activity.

When you exercise a lot, your body tries to adapt to meet those demands. Fat is stored for emergency (starvation) situations, not necessarily intended to be available to burn during exercise. Thus, your body tries to adapt to burning more glycogen rather than tapping into those vital fatty acids.

If you’re doing only cardio training, your body will catabolize (break down) any energy-storing tissue it can. Seeing as it’s trying to avoid burning the fat it’s designed to store, it relies on the other source of energy: glycogen, which is stored in muscle tissue.

The result is muscle tissue breakdown (catabolism). Your body literally breaks down muscle tissue in order to feed your daily exercise. As a result, you keep storing body fat while losing muscle mass. 

Decreased HGH

Human growth hormone, or HGH, is critical for muscle growth, particularly lean muscle mass. When HGH levels are at their peak (during the teenaged/young adult years), muscle growth is much easier. As we age, HGH levels naturally start to decline, which is why it’s much harder to build muscle as we get older.

But low-intensity exercise can actually suppress the production of HGH. Or, at the very least, it allows the continued decline of those hormone levels, meaning we have less and less of it available in our bodies with every passing year.

Suppressed T3 ” Studies have proven that prolonged periods of low-intensity exercise can have a suppressive effect on a number of important hormones, particularly the T3 thyroid hormone. T3 is responsible for a number of functions in the body, but its main function in regards to fitness is fat loss. When the T3 hormone is being produced in proper quantities, it will encourage better activation and utilization of body fat. 

But not when you do too much aerobic training! 

Prolonged periods of exercise (common among low-intensity cardio) can slow down your thyroid gland’s output of the T3 hormone. This will lead to less effective fat-burning. Compounded with the effects of decreased muscle mass and lower HGH levels, and you’ll start to notice very serious effects.

Higher Cortisol Levels 

Cortisol is the hormone produced by your body during times of stress. In small doses (such as in an emergency situation), it can encourage faster body function (courtesy of the adrenaline it works with).  

But chronically high cortisol levels are a different matter. High cortisol levels will actually cause your body to store fat, particularly the visceral fat located around your belly. 

Now, pair that increased fat storage with a decrease in muscle mass and less effective fat-burning, and you’ve got a real problem on your hands. All that cardio is actually having the opposite of the desired effect—it’s packing on the pounds of fat rather than burning them!

So what’s the key to effective weight loss? If cardio isn’t the answer, what should you be doing? Can you lose weight by resistance training alone? If not, what’s the solution?

The good news is that there are two simple solutions to guarantee effective fat-burning in your daily workouts:

Combine cardio with resistance training. Lifting weights signals to your body that the muscle mass is critical, so it basically helps to protect the muscles when doing cardio. Always start your workout with your weight training, and keep pumping until you’ve burned through those 500(ish) calories of stored glycogen. Once you finish your resistance training and hit the cardio session, you’ll be burning all fat! And, because your muscles are protected, your body will have no choice but to activate stored fat for energy. The result: better fat loss!

Increase the intensity, shorten the length. It’s long periods of low-intensity exercise that cause the above-mentioned negative effect. All you have to do to combat that is raise the intensity of the training session and spend less time exercising. High-Intensity Interval Training, like the Alpha System, is a beautiful option thanks to the fact that it does BOTH. Your body will burn primarily glycogen during the periods of high intensity, but it will get into some fat-burning during the low-intensity intervals. However, the fat-burning will continue for hours after you finish working out thanks to the fact that HIIT kicks your metabolism into high gear. 

Do either one of these two things, and you’ll prevent the negative effects of aerobic training and keep your body burning fat rather than protecting it!

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Erectile Dysfunction: Why You Need to See Your Doctor NOW

Erectile dysfunction is a problem that become more and more common with age. It’s estimated that 40% of men over the age of 40 suffer from erectile dysfunction (ED). That number rises sharply over the next decades of life, and up to 70% of men over the age of 70% have problems with fertility and erections.

But here’s the interesting thing about ED: it’s not only going to affect your erections. While an inability to achieve or maintain a full erection is the most noticeable, worrisome of the side effects of ED, the truth is that it’s not the worst. There are a number of problems far more serious, though less visible, that accompany ED.

You see, erectile dysfunction doesn’t usually occur alone. It’s not like you have a hard time achieving erections from one day to the next. ED is almost always accompanied by other health problems—the real underlying cause of the ED. These health problems can range from minor (such as obesity) to major (clogged blood vessels). If you’re not aware of these underlying health problems, you could end up with for more serious health problems.

Obesity

Obesity is one of the most common of the risk factors for erectile dysfunction. While the exact relationship between obesity and ED isn’t quite clear, it’s a well-known fact that being overweight can contribute to a reduction in testosterone output and blood flow. Reduce the amount of testosterone produced by your body and restrict blood flow to your gonads and penis, and erectile problems are all but guaranteed.

Obesity is a risk factor in MANY health conditions, not just ED. Living with too much weight and body fat can lead to hundreds of different health problems and disorders, so it’s vital that you take steps to correct your weight problems and get your BMI under control.

Prescription Medications

You’d be amazed by how many medications and drugs can cause erectile problems! WebMD has a very long list of drugs, including diuretics, medications for high blood pressure, anti-anxiety medications, anti-depressants, antiepileptic drugs, NSAIDs, antihistamines, antiarrythmics, muscle relaxants, chemotherapy drugs, prostate cancer medications, histamine H2 receptors, amphetamines, barbituates, methadone, opiates, and even marijuana. That’s a lot of drugs that can cause ED!

But all of these drugs also run the risk of causing other negative side effects—everything ranging from gastrointestinal distress to heart problems to headaches to fatigue to dizziness. The side effects and symptoms of taking these medications aren’t limited to ED.

If you notice negative side effects of your medications, consult with your doctor before continuing. They may be able to recommend an alternative that doesn’t cause problems like erectile dysfunction and other side effects.

Sleep Disorders

The human body NEEDS sleep in order to function properly. Your body makes repairs at night, and the levels of growth hormone are increased overnight in order to produce new, healthy cells. Sleep disorders have been linked to erectile dysfunction—men suffering from sleep apnea are TWICE as likely to have erectile difficulties as men who sleep normally.

Did you know that sleep apnea can have a lot of other negative side effects? The fact that your airways are closing means your body isn’t getting enough oxygen at night. The lack of oxygen can lead to fatigue, headaches, concentration difficulties, and so many other negative side effects. Sleep apnea doesn’t just cause problems overnight, but the side effects of poor sleep quality are visible all day long.

Psychological Problems

Your emotional wellbeing plays a very prominent role in your physical wellbeing. Stress, depression, anxiety, guilt, low self-esteem, and indifference can all contribute to erectile dysfunction. These psychological and emotional problems play a role in roughly 10-20% of ED cases.

But psychological and emotional problems can cause trouble in many other areas of your life. Stress is a risk factor in 80% of diseases and disorders. Depression can lead to reduced quality of life and even suicidal thoughts and actions. Anxiety, guilt, and low self-esteem may all contribute to other psychological and emotional disorders, some of which can be seriously dangerous.

Getting help with your psychological and emotional problems won’t just help to treat the ED problems—it can improve your quality of life!

Heart Disease

The heart is the organ responsible for pumping blood to your reproductive organs. Without healthy blood flow, your penis doesn’t get the blood needed for erections, and your gonads don’t get enough nutrients or oxygen to produce testosterone. Heart disease is one of the most common causes behind ED.

Heart disease is also the #1 cause of death IN THE WORLD! The CDC estimates that 25% of deaths in the U.S. every year are the result of heart disease—that’s 610,000 people dying from heart problems. If heart disease is the underlying cause of your ED, your health is in serious peril. It’s vital that you visit your cardiologist and get your heart checked out. Heart disease is a subtle killer; by the time you know you have heart problems, it may be too late.

High Cholesterol

Cholesterol is needed by the body for the production of cellular walls and hormones, and it plays many other important roles in body function. However, too much cholesterol can reduce the flow of blood, and can contribute to heart problems, Cholesterol that clings to the arterial walls and hardens into plaque will prevent the endothelial lining from production the nitric oxide needed for the dilation of your blood vessels. As a result, your body will be unable to send sufficient blood flowing to your penis, leading to erectile difficulties.

But that’s not the ONLY problem that could result from high cholesterol!

A build-up of cholesterol can lead to arterial narrowing, or atherosclerosis. This narrowing of the arteries can force your heart to work extra hard to pump blood, contributing to high blood pressure and increasing the risk of heart failure. It can also prevent sufficient blood from reaching your brain, your muscles, and your organs. It may contribute to a higher risk of stroke and heart attack.

It’s VERY important that you get your cholesterol checked out if you have erectile problems. It’s the best way to catch potentially serious cholesterol problems before they cause heart attacks, strokes, peripheral arterial disease, or a host of other heart problems.

High Blood Pressure

High blood pressure is another major contributor to erectile dysfunction. Not only does the increase in blood pressure lead to a reduction in blood flow to the penis, but many of the medications taken to treat the high blood pressure can also reduce circulation.

High blood pressure is also a very serious health risk, one that can be fatal. Chronically high blood pressure can strain the heart by forcing the cardiac muscles to work extra hard. When your heart has to struggle to pump blood to your body, it can overwork the muscles, potentially leading to tears and fissures in the muscles. When this happens, your heart can no longer pump blood properly. And we all know what happens when your heart can’t pump blood!

High blood pressure and hypertension are two of the most common risk factors in heart failure. Considering that heart disease is the #1 killer in the world today, it should be very clear that ANY sign of heart problems (including ED, especially if paired with chronic fatigue) demands an immediate doctor visit. If you catch high blood pressure early enough, you can treat it before it causes irreparable harm to your heart!

Diabetes

How does diabetes contribute to ED? Well, diabetes can cause damage to the blood vessels, including the vessels in the penis. The diabetes-caused damage may make it harder for the penis to achieve full erection. At the same time, diabetes can cause circulatory problems that prevent enough blood from reaching the penis, and may affect the heart negatively. The combination of problems leads to erectile dysfunction.

But erection problems definitely aren’t the worst side effects of diabetes. Diabetes can contribute to a host of other more serious issues, including cardiovascular disease, kidney and nerve damage, eye damage, Alzheimer’s, hearing impairment, skin conditions, and the list goes on! If left untreated, diabetes can be fatal.

Metabolic Syndrome

Metabolic syndrome is the name given to a number of abnormalities (physiological and biochemical) that can lead to the development of both Type 2 Diabetes and cardiovascular disease. When high blood pressure, high blood sugar, excess body fat, and high cholesterol levels all occur together, they are known as metabolic syndrome. They can contribute to a higher risk of ED, but will also definitely increase the risk of developing heart disease and diabetes.

If you have more than one of the above-mentioned problems, it’s vital that you visit your doctor! Metabolic syndrome can lead to long-term health issues, many of which can be fatal (heart disease is a killer!). Getting medical help to treat these problems is the best way to treat your ED and reduce your risk of serious health issues.

Multiple Sclerosis

Impotence and erectile dysfunction are among the most unusual of the side effects of multiple sclerosis, but it’s surprisingly common—up to 50% of male MS patients suffer from erectile difficulties. The compromising of your central nervous system can lead to a wide range of health problems, including sexual complications.

If you’re suffering from erectile difficulties and some of the early signs of MS—vision problems, weakness, fatigue, bladder issues, dizziness, balance problems, tingling, numbness, or spasms—it’s vital that you get checked out ASAP! These warning signs are a clear indicator of what’s going on in your body, and catching them early can help you take steps to treat the problem and improve your quality of life.

Parkinson’s Disease

Did you know that as many as 80% of those with Parkinson’s Disease also suffer from erectile problems? Men with Parkinson’s may have an inability to orgasm, reduced sex drive, premature or delayed ejaculation, and troubles achieving a full erection.

Of course, Parkinson’s Disease comes with a host of other symptoms, such as muscle tremors, reduction in motor functions, and the list goes on. ED is just one of the signs, but it may be a good indication that something more serious is going on in your body. A visit to your doctor for erectile problems may lead to an early diagnosis of Parkinson’s.

Prostate Problems

The prostate plays a vital role in men’s sexual health, so it’s no surprise that the treatment of prostate problems can lead to reduced sexual function. An enlarged prostate can cause erectile difficulties, and the treatment of both BPH and prostate cancer can affect erectile function.

Unfortunately, this is one case where the side effects are worth it in order to treat the problem. Prostate cancer is among the most common types of cancer for men. According to the CDC, almost 21 out of 100,000 men in the U.S. died last year, and almost 13% of men will be diagnosed with prostate cancer at some point in their lives. Erectile dysfunction is a serious problem, but nowhere near as serious as prostate problems. Even if it means your erections will suffer for a while, it’s more important to treat the prostate problems before they become serious (read: fatal)!

Erectile dysfunction can be a serious problem in and of itself, but it can also be an indicator that there are other health problems at the same time. You should try to both treat the ED AND understand what’s causing it. You may be able to take steps to correct the health problems that are causing the ED before they contribute to other more serious problems!

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