Latest / Wits & Weights | Strength & Fat Loss Over 40 / Quick Wits: Do THIS With Your Cardio to Burn Even More Calories

Transcript

Quick Wits: Do THIS With Your Cardio to Burn Even More Calories · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Yes, cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically.
• 0:08
  Philip Pape: Today, on QuickWits, I'm going to share one unique strategy you might not have thought of before to ramp up and supercharge your metabolism when it comes to using cardio.
• 0:18
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:23
  Philip Pape: I'm your host, phillip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:34
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:44
  Philip Pape: Let's dive right in.
• 0:46
  Philip Pape: Welcome to another QuickWits, where we uncover the secrets to smarter training.
• 0:53
  Philip Pape: Today, we're diving into a very intriguing concept the idea that doing cardio you are not proficient at is a smart way to incorporate it strategically and increase your metabolic rate.
• 1:07
  Philip Pape: Let's break this down a little bit.
• 1:09
  Philip Pape: I heard about this technique from Brian Borestein, who was on the podcast recently.
• 1:13
  Philip Pape: He was saying that sometimes we tend to use the same cardio over and over.
• 1:17
  Philip Pape: I'm not just talking about walking.
• 1:19
  Philip Pape: I'm talking about more medium intense forms of cardio.
• 1:22
  Philip Pape: Maybe it's biking, maybe it's swimming, maybe it's pushing a prowler.
• 1:26
  Philip Pape: Whatever your form of cardio tends to be, he said, your body adapts to that and it adapts to it in the form of specificity, meaning when you keep doing something over and over again, your body becomes more conservative and efficient.
• 1:40
  Philip Pape: When we're trying to use cardio strategically to add a little bit of extra calorie burn to our metabolic rate, which can be helpful at maintenance, helpful in fat loss especially, his suggestion was just do something that you were totally new at, you haven't done it in a while You're clumsy at, and your body will basically say whoa, what is this?
• 2:01
  Philip Pape: I'm trying to figure it all out.
• 2:02
  Philip Pape: It's like newbie gains on cardio, where your body will just ramp up its calorie burn because you're trying to figure out what this new movement is.
• 2:11
  Philip Pape: We're basically counteracting this wonderful thing our body does, which is adapt.
• 2:16
  Philip Pape: Your body adapts, it gets stronger when you lift weights.
• 2:19
  Philip Pape: Your body adapts, it gets more efficient when you do cardio.
• 2:23
  Philip Pape: It's not ideal if your goal is to maximize that metabolic rate, mix it up, incorporate modalities that you are less familiar with or, frankly, that you find challenging things you may not look entirely forward to, but you're still cool doing it and knowing that will actually make your body work quite a bit harder for every input of work you put into it.
• 2:44
  Philip Pape: This unfamiliar territory then requires more energy, and that then boosts your calorie expenditure.
• 2:50
  Philip Pape: It's a mental game like anything else.
• 2:52
  Philip Pape: Right, facing and overcoming challenges in your workout can be a satisfying thing.
• 2:56
  Philip Pape: Look at this as a positive.
• 2:58
  Philip Pape: It might reignite your passion for cardio in some way to look forward to different modalities.
• 3:04
  Philip Pape: Always remember that comfort zones are comfortable in all aspects of our fitness because we're not really growing there.
• 3:10
  Philip Pape: Our body has gotten used to that.
• 3:12
  Philip Pape: By stepping into something that challenges us even yes, different forms of cardio sure we're going to build more calories.
• 3:18
  Philip Pape: We're also going to continue to push the needle on that mental toughness and that resilience.
• 3:23
  Philip Pape: All right, until next time, I want you to push your limits, expand that comfort zone and keep exploring new ways to stay fit.
• 3:31
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 3:37
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 3:51
  Philip Pape: Until then, stay strong.