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Winston-Salem, NC

(919) 426-1671

2345 Griffith Rd

Winston-Salem, NC 27103



The all mighty Cardio Myth!!!

The cardio myth is super simple and seems 100% possible, which is why it makes for a great myth ;-).

The basic tenet goes like this: Do only cardio to lose fat.

This is simply not true!

First, you can do all the cardio in the world and if you aren’t in a caloric deficit it won’t matter. If you eat more food than your body needs you won’t lose weight.

Second, yes, cardio can enhance fat loss. Why?  Cardio when done correctly allows you to burn more calories and can even help speed up your metabolism. Both of which will help you lose fat. However, most people think if they simply go walking or jogging and perform mindless cardio it will make them skinny. I am sorry, it just won’t. Studies actually show that when people perform cardio and burn 500 calories they will eat at least 500 calories most of the time many more, for a couple of reasons.

One, because the extra cardio makes them extra hungry.

Two, because they think they have earned it. I know I am guilty of this mindset lol, “I burned 500 calories I can totally eat this 800 calorie ice cream cake.”

The best way for you to drop the fat and keep your muscle is by eating less and practicing resistance training (weight training). Resistance training is the most effective form of exercise to burn fat because it builds muscle which literally helps you burn and use stores fat as an energy source. This means if you could only perform cardio or resistance training you should always choose resistance training!


One, it improves your aesthetics by giving you more muscle which translates into better tighter curves.

Two, more muscle means you will burn more calories, which means you will burn more fat.

Three, more muscle means higher metabolic rate, which mean you eat more food and not gain fat. My personal favorite reason ;-).

However, if you do have time for some cardio I am a huge fan of HIIT (High Intensity Interval Training). This form of cardio is similar to resistance training in that it increases your metabolism with what is called EPOC (Exercise Post Oxygen Consumption).  

How does HIIT work?

Basically give 100% for 60 seconds on a StairMaster, then rest for 60 seconds. Repeat that process for 10 to 20 minutes. If you aren’t completely wasted, you didn’t go hard enough.

I often tell my clients that HIIT works because it is the most inefficient way to “drive” your body. Think about your body being a car. What is the most inefficient way to drive your car? Slamming on the gas pedal and slamming on the brakes. Stopping and going. What is the most efficient way to drive? Going one steady speed on the highway. Our bodies burn “fuel” in a similar manner. If “drive” our bodies really hard and then rest it burns more calories during the workout and after.

You should give it a try 😉

Go be awesome!

Kellen Lake – Now go drive your body like you stole it ;-).

PS – Last day to order your Just 4 You Meals. I love the breakfast items, makes getting up and after it so much easier. Go to www.just4youmeals.com to order.