In the superficial world of Instagram (especially) and other social media influences, immeasurable masses of people are collectively blinded by the vanity of physical appearance. Nowadays everyone is obsessed with sex packs and is conditioned to be ashamed of themselves to whatever extent if they don’t fit the description of what society considers to be sexy or attractive.
All opinions aside, here are the facts.
Ideal body fat percentage for young adults (percentage should increase with age – not mentioned):
Men up to 30 – 10-15%
Women up to 30 – 15-21%
Risks from Body Fat Defeciency:
Lowered transport of naturally occurring steroid hormone which can cause menstrual cycle cessation in women
Foot injuries and bone fractures due to lack of cushion in plantar foot pad
Deterioration of organs – especially the lungs
Calcium and Vitamin D deficiency
Loss of bone mineralisation (bone acts as a storage site for minerals to be used elsewhere)
Abnormal dysfunction of immune system
Nervous system damage
Damn, there’s so much more…
Stay healthy, folks.
Tay Gabbidon – Personal Trainer & Nutrition Therapist – www.immortal-training.com
If muscle gain is your objective, Long-Slow-Duration Cardio, or extended cardio, is your enemy. Most people think that sitting on a stationary bike, or running on a treadmill for 30-45 mins will shed body fat off of them. It will shed fat, but it will eat more bone and muscle. Ever noticed the difference between a marathon runner and a sprinter? Marathon runners have very little muscle while sprinters have a lot.
Here are some facts about LSD Cardio…
– Before tapping into body fat stores you must first burn the glycogen (stored sugar/energy) from your muscles. This takes at least 30 minutes when exercising at a steady pace.
– LSD Cardio puts a lot of stress on the body. This will make you release the stress hormone cortisol, which triggers fat storage in the body.
– LSD Cardio builds slow-twitch muscle fibers. These are muscle fibers that are used for endurance. Fast-twitch fibers build bigger muscles and are used for explosive movements.
– High cortisol levels are extremely catabolic and will cause you eat away muscle and bone for energy. – Less muscle means slowed metabolism resulting in higher body fat storage.
Stick to explosive movements when performing cardio. Sprinting for 20-30 seconds followed by a rest period for half of your sprint time is optimum. Eight rounds of that is your goal. To build up to that, try using a rest time that is equal to your sprint time. This can be done with any cardio exercise, squats, dead lifts, cleans, boxing drills – anything! Be creative!