Share on Pinterest
More share buttons

Warning: Your Workouts Are Making You Fat


Did you know that your long moderate cardio sessions are making you fat? It’s time to put an end to this madness! 😀

One of the most frequently asked questions I receive on a daily basis is, “How come I am doing one hour of cardio every day, but I am not loosing any weight, and actually gaining more!?”

Contrary to popular belief, more (time-wise) is not necessarily better for training. Excess low to moderate cardio is actually counter-productive when you are trying to burn fat, build muscle, and slow down the aging progress.

What is low to moderate exercise?

Workouts that are longer than 25 minutes of aerobic training, such as long brisk walks, long elliptical sessions, long stationary bike sessions, even moderate resistance training  et. A good way to judge your level of intensity is if you can hold a conversation during your workout, it’s low to moderate 😀

What is high intensity exercise?

Intense training that is less than 25 minutes, ie. sprints, and intense resistance training.  A good way to judge your level of intensity is if you cannot hold a conversation during your workout, it’s high intensity 😀

Studies have show that long, slow, cardio sessions cause you to:

  • gain and store fat, while diminishing your muscle
  • decrease your testosterone blood levels
  • decrease your human growth hormone
  • increase cortisol levels

Here’s why:

When you have normal stress, your body releases certain “fight-or-flight” stress hormones that are produced in the adrenal glands: cortisol, norepinephrine and epinephrine. It’s normal for your cortisol levels to go up and down throughout the day, but when your body is chronically stressed, your cortisol level goes up …and stay there.  This can occur if you are excessively doing moderate cardio for long periods of time. When your stress and cortisol levels are high, the body actually resists weight loss. Your body thinks times are hard and you might starve, so it stores the bad foods that you eat or that you already have on your body.  Not only will your cortisol levels become raised, but you can cause adrenal fatigue.

In more technical terms, your T3 (Thyroid Hormone) produced by the thyroid gland is primarily responsible for regulation of metabolism (helps you burn fat), will become suppressed, which leads to fat gain, fat storage and diminished muscle.

With decreased testosterone blood levels and growth hormone levels, it will be very difficult to build muscle and burn fat naturally, leading to other medical conditions.

The Solution:

Interval intense type training and to shift the muscle.  Remember, when working out, forget about the scams and social media posts about “dem gainZ”…….The only “gains’ you will see is in your medical bills.

When working out, your goal is to enhance or raise your testosterone blood levels and growth hormone levels, normalize your insulin sensitivity, lower your triglyceride levels, reduce inflammation and decrease free radical damage, by activating your mTOR pathway, which along with IGF-1(insulin-like growth factor 1) plays an important part in repairing and regenerating your tissues including your muscles. This actually does all of the previous mentioned, so that you can build muscle, burn fat, and slows down the gaining process. It will also help you feel satisfied,hungry all the time because your ghrelin levels, also known as “the hunger hormone will become normalized.”

It’s all about training smart with a training system that is highly effective while promoting longevity instead of diminishing it.



Share on Pinterest
By | 2017-01-16T19:05:49-08:00 September 8th, 2016|Fitness|5 Comments

About the Author:

Laura Michelle Prestin is one of the industry’s leading internationally published fitness models in the world. Laura holds a degree as a Registered Practical Nurse specializing in health, fitness & anti-aging. Laura also attained a Bachelor of Arts degree from McMaster University. Read More About Prestin or connect with her on Facebook, Instagram, and Twitter.


  1. Rico September 9, 2016 at 5:10 am - Reply

    Hey Laura,

    Some word has been put out that “long slow”, low heart rate activities start to access fat after 30 minutes. Has this now changed?

    • Miss Prestin January 19, 2017 at 1:11 pm - Reply

      Hi Rico!

      Thanks for commenting and great question. Although you are correct that even low heart rate activities can be effective with fat burning, (obviously better then laying on the couch), studies show that short and intense workouts around 25 minutes can boost your growth hormone and testosterone blood levels tremendously, which in turn will maximize fat burning and muscle building properties EVEN MORE!

      Ask yourself, unless you have a heart condition, why would you perform a low cardio session of 45min to an hour, if the results are not as effective.

      What happens after a long duration low intensity is your body starts to store fat and diminish muscle tissue. What you want to do is access your fat cells by burning stored fat cells for energy, instead of just sugar from foods. Remember it’s about increasing your growth hormone and blood testosterone levels. I’m not trying to sell you, but this is how I designed my programs and nutrition plans to make sure you are switching from burning foods to burning fat.

      –>Fat Burning Muscle building Programs

      Please don’t hesitate to ask any other questions and concerns you may have!
      Hope this helps 😀

  2. Will September 9, 2016 at 8:45 am - Reply

    That makes since. I guess it’s all about working smarting not harder.

  3. Donnie November 4, 2016 at 3:30 am - Reply

    But don’t endurance-athletes need these moderate cardio workouts in order to economize their fat burining? So that they have more reserves for intense cardio workouts and can go 90 minutes instead of just 60 minutes at a heartbeat of say 150bpm? And thus burning even more fat?
    Or in other words, wouldn’t the actual solution for maximum endurance and also weight loss be a combination of long moderate cardio workouts and long inentese cardio workouts?

    • Miss Prestin January 19, 2017 at 2:14 pm - Reply

      Hi Donnie! Excellent question. This depends on a couple of things. For an athlete, for example, a UFC fighter, or professional marathon runner, they are training for endurance. Most of them are already extremely lean, so there goals are different. Some fighters, for example, have to put on weight prior to a fight. But for the average person who’s goal is to burn fat, tone up and build some muscle, long moderate cardio sessions would not be the most effective training method to maximize your results.

      The goal with intense short workouts (25 minutes) is to boost your growth hormone levels and testosterone blood levels to really burn fat and build muscle. Many studies show that long periods of moderate cardio will only diminish muscle tissue and suppress your T3 hormone causing you to store fat.

      If you are working out intense enough, you will be finished at 25 minutes. I personally train this way and I have seen signifant results with myself and my clients. Now, as for long intense cardio workouts, if you are training past 30 minutes, your workout is really not intense enough. So ideally, unless you are Ronda Rousey, who is sparring for long periods of time to increase endurance, this is not necessary.

      Most likely if you are working out for an hour plus, you are in the moderate training zone.
      Hope this helps!

      Prestin xo

Leave A Comment