Throw out your cardio equipment says Jim Karas

This has been a “great month” for those who are obese.  First they get the great news from the American Medical Association that its really not their fault they are obese because they have a disease.  Then Yahoo tells them that they can stop doing their cardio too!    Its no wonder we have an obesity epidemic!

Ignore Experts!

During the cold war , “Experts” told navy personnel it was safe to enter the nuclear test site at the Bikini islands just hours after the atom bomb was exploded … and thousands died from cancer.    OK, you don’t have to ignore the experts but when you listen to them, dont turn off your brain – apply your own common sense.  Lets look at my latest pillow-scream article from weight loss “expert” Jim Karas on yahoo making the idiotic claim that “Your cardio routine is making you fat“.   This weight loss “expert” is not a doctor, a dietician, nor an athlete – this expert is a best selling author with a degree in business.  Already the red flags should be popping up in your mind.  Hmm, a best selling author telling us how to lose weight.  The best way to make lots of money is to tell people what they want to hear.   Tell people that there are shortcuts to sixpack abs and tell them that doing cardio is a waste of time and you will make millions selling your books.  Lets look at some facts.  According to the American Heart Association, one of the most important things you can do to improve your health is the following:

AHA Recommendation

  • At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150OR
  • At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75; or a combination of the twoAND
  • Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.

Best selling author and self proclaimed health expert Jim Karas is being very irresponsible by telling people to skip their cardio.  As a matter of fact, I think Jim Karas needs to be right below sixpackshortcuts in my fitness hall of shame.

Here is the truth, virtually all diets work in the short term – Atkins, low carb, keto, grapefruit, you name it – they all work … but only short term.  Any time you maintain a caloric deficit you will lose weight.  There are two questions though, is the weight loss fat or muscle and how healthy is the diet?  The low carb, high fat diets are notorious for causing gastric problems because of their lack of fiber.   Fad diets are often horrible nutritionally.  The other problem is that all these diets fail in the longer term because when you go ON them you lose weight and when you go OFF them you gain the weight back.

The one and only way that you can remove fat and keep it off long term is with lifestyle changes!

The great news though is that to lose weight, the lifestyle changes required are much smaller than people fear.  In fact, most people trying to lose weight fail because they work too hard at it!  They drastically cut the calories and go on death-marches.  Not surprisingly this style torture is not maintainable and fails within a few weeks.   Small lifestyle are all it takes to lose weight and keep it off.

  • Making a few healthy substitutions during the day.
  • Eating rather than drinking calories.
  • Walking just 20-30 minutes a day.
  • Drinking lots of water.
  • Doing three twenty minute resistance training workouts a week.
  • experiment and find some vegetables you like.

These small lifestyle changes are all it takes to lose weight and keep it off BUT it takes time, a lot of it.  Those pounds were added over years and years and it will take time to remove them.  If you are over 350 pounds then maybe count on losing weight at the rate of two pounds a week with these changes.  If you are under 250 pounds then a pound a week is all you can count on losing BUT you will lose it!

This has been a “great month” for those who are obese.  First they get the great news from the American Medical Association that its really not their fault they are obese because they have a disease.  Then Yahoo goes tells them that they can stop doing their cardio too!    Its no wonder we have an obesity epidemic.  Kids learn about nutrition from TV ads rather than at school.  We are a country that would rather spend $30,000 on a gastric bypass operation than nutrition classes in school, bike paths for transportation, civic lap pools for exercise, and after school athletic programs for youth.

Please read about losing weight!

jim karas fat cardio

47 thoughts on “Throw out your cardio equipment says Jim Karas”

  1. “weight loss “expert” Jim Karas on yahoo making the idiotic claim that “Your cardio routine is making you fat“. This weight loss “expert” is not a doctor, a dietician, nor an athlete – this expert is a best selling author with a degree in business.”
    Isnt it ironic you arent either, arent you a software engineer? If you talk about her book you shouldnt degrade yourself to using ad hominems that could also be applied to yourself.

  2. Eric the Chartruse

    Scooby – just saw this. This guy is a marketing genius – and highly dangerous to one’s long-term health! Today I read a study in the Journal of Applied Physiology which showed that couchborne lumps lose more than twice their V02 max after age 62 than do Master’s athletes. Dr. Ken Cooper hasn’t spent decades showing literally hundreds of thousands of patients how to live long, productive lives by doing chair exercises and ignoring their hearts. Danke for the heads-up!

  3. I have had this argument with many so called experts who blame trans-fats, palm oil etc for weight gains. This is a load of rubbish as we are all basically machines. If we eat more energy than we need then we store the excess as fat. On the other hand if we consume more energy than we need then we lose weight as fat is consumed. The only sure way to lose weight long term  and to have a toned body is to eat less and exercise more – this is simple science!

  4. It’s sad to see so many people in this nation accepting being fat. Obesity is not a disease but it sure is epidemic. I see people lining up like cattle in the drive-throughs of all the fast “food” joints waiting to get their daily dose of poison and it makes me feel like there is no hope for this nation.

    McDonalds and the others are insidious with their marketing and get people hooked on their junk by the time they’re toddlers. It makes me crazy to see young parents taking their kids to these places. I don’t know if they’re oblivious to the fact that this stuff really isn’t food or if they are just lazy and/or kidding themselves. I am not lovin’ it.

  5. One truth about fitness and proper nutrition that I’ve learned over the years is this: Small changes made over time amount to big changes. Swapping out pork fried rice for salads and trying to go from couch potato to a runner will not stick if done suddenly. It’s too much of a shock to the system and hasn’t become a lifestyle change, but rather a quick fix. When results aren’t noticed immediately, we condemn our efforts to failure and go back to our our old routines. I had a much easier time by making gradual changes: for a few months I decided to focus only on reducing the amount of sugar I consumed daily. Later, I decided to eat more fish and less red meat, a few months later I am focusing on getting 20+ grams of fiber per day through adding vegetables and beans to certain meals. My weight has been dropping and I’m feeling healthier.

    15 years ago, I tried to get off the couch and run 30 minutes at a time, 3 days a week. I ended up with excruciating shin splints and fatigue and abandoned the idea for years. When I gave it another try, I started out by walking 30 minutes a day and slowly alternating running with walking for a few minutes at a time, I can now run a 5K.

    And a month ago, I couldn’t do a single pushup and never thought about trying because I figured that either you’re born with strength ability, or you’re not. Well, I started with counter pushups and have graduated to knee-pushups. I’m no good at traditional pushups yet, but today I can do about 14 knee-pushups in my first set and have gradually made strength training part of my lifestyle as well. I’m not cut out of wood yet, but I’m in much better shape than I was before!

  6. I live in Mexico and I work in an oil refinery and I can tell you that people are obsessed with food, coca cola, fried fish, onion rings, ice cream cakes, chocolate cookies & happy hour beer after work!. How come they’re not fckin obsessed with bananas or greens! I also think getting enough sleep is key to achieve results, full regeneration along with right nutrition sufficient water & exercise.

  7. James Dewar-Haggart

    Hey Scoob!
    just wanted to say i think your awesome! i used to be windsurf and sailing instructor and would have considered myself fit! then i stopped everything settled down and found myself at 13.5 stone (im 5ft 5!) and fairly unhappy! since started lifting eating clean and doing cardio i am finally down to 10.5 stone and body fat of around 15%! people like your self help people like me make this happen!

    keep up the good work and thanks from all of us!

  8. Another charlatan in a world of lies. Thanks to Scooby we know how to change our lifestyles, but the problem is how difficult it is to change the naive mentality of a culture.

    1. Besides, they’re all a part of big pharma and big med… I’m sure those recommendations are too low. They might even make us more sick. And why don’t they include anything about proper hydration?

  9. Well, I don’t want to be the voice of opposition but I’m the voice of opposition (sorry Scooby!):

    I think it’s good that obesity is declared a disease.

    (drop the pillow, hear me out ;)

    It’s not a lifestyle choice anymore.

    Prevention is used to reduce diseases.

    Prevention through education could really help!

    Prevention through proper nutrition (school/employee cafeterias…),

    prevention through proper exercise.

    If it’s a disease, schools, doctors, will help to prevent obesity. Maybe there’s a national campaign with public funding…

    If you already have the disease (you are obese) you need help to be “cured”. You don’t just stay fat, you are “sick” and you should do something about it (with or without help).

    That doesn’t necessarily mean a surgeon- it could (and should) mean the things, Scooby teaches here:

    Good nutrition, proper exercise, realistic expectations, small but steady steps under medical supervision.

    I think that’s a good thing!

    F.

  10. Yahoo News is the most junk news site on all the internet. tomorrow they will have another expert article saying the exact opposite of this one. I’ve lost count how many poorly researched, poorly written, contradictory pieces I’ve read there, especially in the Health and Lifestyle section

  11. Great post Scooby.

    For the most part agree but I don’t completely agree. The facts concerning Atkins,Low Carb and Keto are really not recent diet lifestyles, rather low calorie/ low fat / “complex” carbs are much more recent. Low carb shouldn’t mean no carbs but by eating judicially I eat plenty of vegetables for good nutrition. The problem arises when someone who is sensitive to carbs and makes their glucose rises too high that creates a high insulin response. Insulin is a fat building hormone and there-in lies much of the problem. Fat is our friend. Scooby, as an Engineer you should test yourself with a glucometer and see where your blood glucose levels are after eating a “health” meal. You might find it to be an eye opening experience. BTW How are your triglycerides from your blood work ? Have you had an A1C test ?

      1. Not supported by science??? Reputable researchers, doctors and scientist like Gary Taubes, Peter Attia M.D., Eric C. Westman M.D., Mark Sisson, Richard K. Bernstein M.D. and Jonny Bowden PhD. to name just a few, know what they’re talking about. Think these guys are pop-science? Low fat diet non-sense is the real rubbish and making people fat, sick and diabetic.

        1. It’s quite funny how you are so sceptical of the FDA and “Big Pharma” but are taken in by these hucksters.

          Putting aside your “proof by authority”:

          Gary Taubes, is science “writer” who studied physics and engineering. He wants you to buy his books. One of his claims is exercise doesn’t help with weight loss – exactly what Scooby is talking about here.

          Jonny Bowden has over a dozen books he wants to sell you and wants you to buy his supplements. I don’t know how you can just jump from psychology to doing a Ph D in nutrition.

          Mark Sisson actually has a biology degree, please buy his books. Funny how his advice conflicts with Taubes but you recommend both.

          I’m not sure if any of your references discuss “carb sensitivity” – the specifc point I raised.

          1. Hi Brett,

            You forgot to mention Eric Westman and Richard K. Bernstein.
            I guess because they’ve written books they must be Hucksters also. Not sure if Peter Attia has got something up his sleeve but he’s probably a huckster, I guess. As far as being skeptical of the
            FDA and Big Pharma; it should be super abundantly clear. Look at statins (plus many other drugs) as one example of allowing bogus drugs to be used on people and killing them. Profit comes first, not your health.
            As far as “exercise” doesn’t help with weight loss… When it comes to the idea of burning calories from aerobic exercise it’s futile to say the least. It anything it makes much more sense to build muscle which raises your metabolic rate and you burn more calories 24/7.
            Personally, I believe far too many people are obsessed about what their scale reads and how many calories they eat. Weight by itself is rather meaningless. One of Scooby’s neat “gadgets” is his body fat calculator. That’s far more telling of a person’s fitness wouldn’t you agree?
            That’s where I believe Scooby’s secret lies with his muscular build.

          2. You’re displaying the behaviour of conspiracy theorists, rather than addressing the point(s) raised, you introduced an increasing number of factoids perhaps only remotely related to the original point.

            You ignored my comment about carb sensitivity. Instead you referred to a number of authorities. I assume they are supposed to be references but I couldn’t find anything specific. I made specific comments about the ones I’m familiar with and again you ignored those points, introducing more factoids and had a go at sarcasm. Now you’re on to statins!

            I’m sure if I was happy to continue you repeat the same pattern endlessly until I gave up. Unless you’re happy to respond precisely to carb sensitivity then don’t even bother replying. I’m quite sure you have no understanding of the science involved, which is why you read people who are self promoters and dumb things down.

          3. All the references I made were related to carb sensitivity. The
            exact word “carb sensitivity” may not show up as such and can also be related to insulin resistance related disorders and a host of related definitions i.e. Hyperinsulinemia.

            Factoid: A guy you may find interesting is Robb Wolf, “The Paleo Solution, The Original Diet”. Smart man if I do say myself.

            Factoid: As an interesting side note, it’s interesting to read about
            and early Artic explorer Vilhjalmur Stefansson
            who was able to thrive for an extended length of time with hardly any carbs.

            It’s be an interesting discussion,thanks, hopefully others can check
            into the subject…

          4. Your “references” were the entire body of work six authors which didn’t even mention the specific issue I raised, carb sensitivity? I’m glad I didn’t start reading.

            Those authors don’t mention carb sensitivity because even they know there is no science to back it up. Not even bad science. It’s naturopathic bullshit.

            A large amount of information is muddled in your mind. I’m guess you’ve confused carb sensitivity with insulin insensitivity but I really don’t know.

  12. I just had to read that. The sad thing is he gives *some* good facts, and I agree with some of what he’s saying. He just comes to the wrong conclusions.

    Basically he says that starving yourself, doing low-level cardio, and not doing resistance training is unhealthy. I’d agree. But his only solution is to stop doing cardio? I see two other variables to adjust!

    He wanted to call his book “Cardio Kills”? I’d love to see some stats supporting that claim.

  13. Scooby, I am deeply concerned by the use of “Ignore Experts” because we live in a society that doubts science and believes whatever quack comes along. Perhaps you should say “Ignore Self-Proclaimed Experts” otherwise they would ignore the AHA, ignore the AMA, and ignore you as well, scoob! Thanks.

    1. At first I didnt understand why you were concerned … then I re-read what I wrote and understood. I removed a very important sentence by accident which I will put back in. It was to the effect of “listen to experts but then apply your own common sense”

        1. If you seriously believe organization like The American Heart Association, The American Medical Association, The American Cancer Association, The American Diabetes Association
          and the FDA just to name a few, are out there trying to make a positive impact on your health, I want to sell you some
          swamp land. They and others have had a dismal track record including corruption.These experts should be ignored for everything they stand for; they couldn’t care less about your health, they’re more concerned with their relationship with Big Pharma.

  14. I felt the same way as Scoob when I heard about obesity being a disease, but reading more about the decision to call it a disease. It now allows doctors and insurances to cover things that will help the obese people with losing weight. Now for the average person who is a mere 50 pounds overweight I think that this would be unnecessary (get up an move and stopping with the mallowmars will help them). However for people who have a hard time moving they can do things for these people to help suppress appetite and remove fat from their bodies so that they can get to the point that they can move to work out. I don’t know why they say to get rid of cardio equipment though.

  15. Most of his claims are indeed false but interval training is, like he says, one of the better ways to lose unwanted fat. most people don’t like interval because it’s much harder and intense than regular cardio.

    But by telling them regular cardio is bad for you he will get more people to do interval training than when he tells them the real difference. Many people opt for the easy way out unless you give them good reasons(whom are not always 100% true as you can read in this article) to not do it.

    1. I think Interval training is some bullshit people made up to slack off during 50-75% of their cardio, to trick themselves so they can say that they worked out for 30 minutes when they only exerted themselves for 8 minutes. the “fast intervals” people do are the intensity they should be doing during slow intervals, and the fast intervals need to be much higher intensity, you have to be pushing yourself to your physical limit during the fast parts. 3 mile pace walk and 4 mile pace jog isn’t interval training

  16. If I listened to at least one expert, I would have quit martial arts 3 years ago and ‘saved my knees for when i’m 80’ and pretty much stopped working out with any intensity.

  17. Just a small point – for accuracy. Bikini H bomb tests were in the 50s as of course you know. I suspect you just were carried away by your indignation at the idiotic Karas article :-)

  18. I posted this on your youtube vid for not drinking calories, but I’ll post it here too.

    After I finished Uni, I had my appendix out, and then wound up spending several months unable to do much of anything (full slice, rather than the less invasive procedure, can’t remember why) even after it had healed I still couldn’t do much of anything exercise wise because it made the scar tissue hurt.

    I wound up getting over 15st, I think I was close to 16 at one point. Then I decided I wanted to lose weight.

    First off I cut out the majority of fizzy drinks, and began taking lunch time walks. (I couldn’t even walk for 20mins without getting winded)

    Then I moved on to making slow changes to my diet. Swapped out breakfast from a sausage bacon and egg roll (and a muffin) to having a ham and cheese omlette. (far less greasy, far fewer cals) later I changed my lunch from chips cheese and whatever was on the canteen menu to bringing in turkey sandwiches. (125g turkey breast steaks, not that thin sliced rubbish)

    And dinner I sacrificed chips for new potatoes.

    After that I began doing other exercise, started swimming lessons since it was easy on my abs (which still ached every now and then) then started going to the gym once a week, then twice, then three times.

    Now I’m back down to 13st and a couple lbs (I was down to 12st 6lb, but I’ve put on a fair bit of muscle since then too) still got some flab to lose, but I’d rather stay at maintenance and gain some muscle to show beneath the flab when it finally has all gone.

    I’d argue that the most important part of losing weight was the diet. Too many people I know have tried the fad starve yourself diets and failed because they’re too hard. Of course they’re hard, it’s how they make money. Half these diet books are by the same companies, they want you get short term success and then fail because it means you’ll buy their next book.

    Lots of small gradual changes over a longer period of time can lead to far more impressive results because you’ll actually stick to it. Changing your diet all at once is painful, swapping a bacon bap for an omelette or some porridge isn’t. Once you get used to one change it’s easier to get used to the next.

    I found the same with exercise. So many magazines or fitness sites go “Hey here’s our beginner routine, you only need to go to the gym 5 days a week and you can look like arnie in 6-8 weeks” they make these outlandish promises because they know beginners won’t stick to the routine because they can’t. The routines are designed to be hard enough that a noob can’t stick to them. It’s far better to work into a routine gradually so that it sticks, then jump in head first have full body DOMs after week one and then give up because it’s too painful.

    1. Scooby_Werkstatt

      Thanks for sharing your experience! I am glad you took matters into your own hands and came up with a long term healthy solution rather than relying on an “experts” knife!

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