Web Analytics

Turbulence Training – Day 16: Traditional Cardio Increases Your Appetite

by Susan · 10 comments

It’s day 16 for me on Craig Ballantyne’s Turbulence Training fat loss workouts. I’m still doing the Buff Dudes & Hot Chicks workout.

If you have missed any of my past reviews from days 1-15 you can catch yourself up by clicking here —> Turbulence Training review.

I’m down 3.4 lbs through day 14 so I’m feeling pretty good about my results so far.

Today happens to be a light activity day, so my plan is to take a walk downtown to run some errands.

The best part is every time I repeat a workout I can tell I’ve gotten stronger since then. I love that feeling!

My quads are getting some pretty nice definition too, haven’t seen that since high school!

Today, I have a new article Craig Ballantyne wrote for you about how cardio can negatively effect your appetite.

It seems cardio may be causing you to eat even more than you would be if you weren’t doing it!

Let’s read what Craig has to say……


Cardio exercise is such a strange thing.

In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising. (Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the “Compensators” and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does, research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are “compensating” for your efforts.

If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, high intensity interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high intensity interval training a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.


Awesome article, Craig.

My personal feelings on cardio is that there is definately a place for it in a healthy fat loss workouts program.

The problem comes when people use it primarily or exclusively to lose fat with no strength training or high intensity interval training to complement it.

So, if you enjoy doing 5+ hours of cardio per week or you are training for an endurance event, by all means, don’t let us stop you.

However, if you have been relying on steady pace cardio for fat loss but haven’t lost an inch then it might be time to ramp up your exercise program.

If you would like to join me on my Turbulence Training fat loss journey you can grab your copy by clicking here —> Turbulence Training

Until my next update, get out there and do something – anything – each day to work towards your fat loss goals.

Your Coach,

Susan Campbell, MS, CSCS

Finish reading

{ 10 trackbacks }

April 13, 2010 at 6:08 pm
Tweets that mention Turbulence Training - Day 16: Traditional Cardio Increases Your Appetite | Ultimate Home Workouts -- Topsy.com
April 13, 2010 at 6:18 pm
Nutrition Fitness
April 13, 2010 at 10:51 pm
Swim Bike Run
April 16, 2010 at 3:06 pm
Home Handyman
April 20, 2010 at 2:17 pm
uberVU - social comments
April 27, 2010 at 9:30 pm
April 28, 2010 at 1:23 am
Snowboarding Skier
May 6, 2010 at 11:12 am
Susan Campbell
January 10, 2012 at 2:18 pm
Susan Campbell
January 14, 2012 at 12:16 pm

Comments on this entry are closed.

Previous post:

Next post: