The Best Damn Cardio products

The Best Damn Cardio products

There are only two kinds of people in the fitness world, which I hate: 1. Individuals who are intolerant of another exercise choice, and 2nd runner!

Number 2, I should perhaps clarify something. I hate people who insist dogmatically that any form of prolonged cardio activity is the best and the only way to lose fat and improve your figure. In fact, I hate anyone really (although I would like to take some people time in a headlock), but I'm feeling here by a particular dramatic Hollywood effect.

Anyone Business here is long enough in the gym. Whether as an athlete or coach - will tell you that the hierarchy to changes in body composition looks as follows: diet is the most important by far, shortly after the training comes to weights and the evil word with "C" stands at the very back.

Traditional cardio is at best of minor significance when it comes to improving his body. And in many situations, it is the worst form of exercise that a relatively fitter person can perform to improve physically.

So if you decide to run itself, should it, therefore, be clear about why you walk. One runs to improve its performance or specifically the performance in a given sport. The man is running to relieve stress, to improve his health, for the adrenaline rush to give you something to prove, or simply because one likes to do it.

But if you're running to lose fat, get rid of the last fold on belly bacon, or to look right on the beach, you do it for the wrong reasons - unless your last name is Hasselhoff.

Cardio in the real world

Most coaches or generally anyone who has ever occupied a physiology course has the good old comparison of marathon runners and sprinters heard at least a thousand times. You know how it goes. Marathon runners, which operate on a low-intensity, aerobic activity level are mostly dry and greasy, jiggle when running and have so many injuries that they look as if they had escaped from the set of Resident Evil. Sprinter, in turn, which operates on a high-intensity, anaerobic level, are often leaner and more muscular.

It always amazes me when brilliant people understand this concept, but it is not practical to use in their training programs. "Yes man, marathon runners are Clear!", So it only then does that person but three times a day cardio, to press the KFA in digit fields.

No one wants to have a better body should spend two hours on the ergometer, except on the cross-trainer before one is just a scorching chick sweat on. And even then, you should rather tackle the eggs and turn them on or go home and his mom a whine, but not waste your time on a glorified clothes rack.

The best-looking people and brightest coaches in the world - The T-Nation Crew, bodybuilders, figure athletes, fitness models, etc. - build their training programs to strength training around.

And I dare to say in passing that most figure athletes cardio operate more out of habit than out of actual need. Diet and weight training are the factors that most affect the appearance. Cardio works best supportive.

cardio Science

Traditional cardio is for pussies and burns a little fat; it's that simple, this is the end of the day's lesson, my young Padawan. I wish you would just think to go out there, lifting weights like a madman, eat with the discipline of a warrior and tread the most direct way to total Definition me.

But I know that our readers are better educated than the natural health of people and require a bit more scientific facts that support my assertions. That's OK. I'd also not easy to believe that way.

In the past, I fell asleep in many scientific lectures, in other I watched the clock while ticking. So I'll spare you a dissertation and come up with the most relevant facts, why the majority of your training should be anaerobic (strength training/cardio intervals) as opposed to aerobic (traditional cardio):

The process of body transformation is more complicated than simple calorie purely vs. Calories out theory. The real key is to use diet and exercise programs so that the resting metabolic rate increases AND the values ​anabolic, lipolytic hormones and enzymes are manipulated. Strength training has a far greater effect on these processes as aerobic exercise.

Many who focus only on the number of calories and permanently cut, cut, cut, lost in destructive patterns - extreme calorie reductions and excessive endurance training. This creates a state of emergency in the body, is burned in the muscle tissue, to reduce energy consumption, while the body hoards fat at the same, to survive. Once this state is reached, it is impossible to lose more fat, no matter how strongly shortens the calories or how much aerobic exercise you perform addition. It ends up being a person who close moves with its calories to the hunger line, eerie operates much cardio and is still greasy.


The muscle breakdown caused by excessive aerobic activity leads to a reduction of the resting metabolism and hinders the natural hormone production. If such a person now finds its way back to a normal, healthy caloric intake and regular exercise does, it is all the lost weight plus a few kilos recover now. This often results in a vicious cycle of blatant vibrations of body weight and appearance. Whether one speaks of homemakers who follow a fad diet or by bodybuilders who switch between competition shape and off-season bacon is irrelevant, both illustrates the so-called yo-yo effect. Sometimes the resulting damage to metabolic and hormonal is so large that it becomes irreversible without medical intervention after some time.

The number of calories burned during a workout is rather small compared to those who consumed it in the remaining 23 hours of the day. The majority of fat burning occurs between workouts, not during. It is advised to focus its units on muscle growth and increase the metabolism rest, not on fat burning.

Upon completion of a workout, strength training increases the resting metabolic rate for a longer time than aerobic exertion (the so-called afterburner effect) - namely up to 48 hours. This is the case, since all necessary steps of the recovery process after a strength training (activation of satellite cells, tissue regeneration, protein synthesis, etc.), energy need (i.e., calories).

Aerobic workouts increase cortisol levels. Long units can lead to extremely high cortisol levels and often run an aerobic exercise to chronically elevated levels, none of this is the optimization of the body structure conducive. Cortisol can cause the body to break down muscle tissue own to use to convert into glucose (gluconeogenesis) and as a fuel. Also, it leads to an increased fat storage, especially in the area of ​​the abdomen.

Strength training increases cortisol levels while also the testosterone and HGH - encourage healthy hormones that build muscle and fat burning and compensate for the effect of cortisol. The accumulated effect of various hormones ultimately leads (assuming one eats properly), for protein synthesis and thus to build muscle.

During aerobic activities, the body burns primarily fat for energy. As compensation, those enzymes that promote fat storage, overproduced. During strength training, the body burns mainly glucose as glycogen. As compensation, those enzymes that promote the storage of muscle glycogen produced increased.

Strength training has stronger, more positive effects on the distribution of nutrients as cardio. This means that nutrients are likely transported to muscle cells (where they are needed to build lean muscle tissue, or to obtain), as the fat cells (where it would be stored as body fat).

There are certain "intermediate" muscle, which can assume the properties of fast twitch or slow twitch fibers, depending on the kind of effort. Endurance training causes these fibers are converted into slow-twitch fibers. Strength training causes these fibers are converted into fast-twitch fibers. The latter should be to improve the figure rather strive as fast-twitch fibers have the greatest growth potential. This process is the one who shapes the body and strengthens, increases the resting metabolic rate and even at rest to greater fat burning results.

Cavemen and the lost art of walking

We can even look at our evolutionary past for clues. As for the "physical exercise", our bodies were created by nature to perform anaerobic work. It is true that we submaximal a large part of the day (in so technically aerobic) ran activities. We walked around, collected food, searched for prey tracks, cooked, etc. However, we were not going to increase our heart rate, or to get in an aerobic, fat burning zone. Nothing we did was "training", we completed just what was needed, whatever that might be. To be precise, we used as little energy as possible to them to have left in the case of a life threatening enough.

And if we had to move, then we did that too, and true. We ran to off or on prey from predators. We climbed trees, lifting objects, brandished weapons and beat something to death and that with maximum effort. These are all mainly anaerobic activities. We are not made to move over longer periods in coated fat burning zones. We were made to switch between "take it easy" distribute and ass kicking. This is the most efficient way for an attractive, functional body.

So we can do two things from our ancestors quaint learn 1. Much of our training sessions should be anaerobic nature and 2. Daily walking is one of the most undervalued activities at all. And I do not mean running on the treadmill or anything with a specific training background. I mean simply walking in nature, a walk. Remember, just that our forefathers did in evolution. We went every day, hunting, collecting, traveling, Tracking, etc., all as a regular part of a normal day. We did not sit all day in front of the PC and ate M & Ms.

Walking has many of the same advantages as traditional cardio (calorie burning, decreased blood pressure, decreased resting heart rate, lower cholesterol, improve cardiac activity, higher capillary density, improved transport of nutrients and oxygen, etc.). But without the disadvantages (skeletal muscle injury, joint degeneration, increased cortisol, muscle loss, low resting metabolism, etc.). Simply put, walking is an aerobic activity for which we were created.

Just as everyone can benefit from a bit more Nate Miyaki in his life, everyone can take advantage of a few more walks in his life. This covers the entire spectrum, from heavy overweight and conditional loose beginners to advanced figure athletes who want to achieve their best.

Practical stuff

What, entertain and be taught you is not enough? Do You want to know how you can apply this information in your training schedule? Okay, when you're ready, then let's get started:

Fat people (about 20% body fat)

If you have more than 20% body fat, you should start by being honest to yourself - You're not in the bulk phase, hold back no water and can the extra pounds not use to your advantage in any sport (unless Sumo Wrestling or eating contest). You're fat; it's that simple.

The diet has always been the biggest factor when it comes to fat loss, and they will always be there. Move your ass and you Create a targeted nutrition plan. Here 80% of the fat loss come from, and amazing results can be achieved only through the diet. I would like to see a Christian Thibaudeau carbohydrate diets Cycling and one of John Berardi's diet plans.

Go 30-60 minutes a day, 5 days a week. This will help you to burn some calories and boost the production of some fat-burning hormones and enzymes (hormone-sensitive lipase, catecholamines). Go first thing in the morning, after lunch, after work, or after exercise, whenever you have the time for it. If you think you can do it not time, then: a) You're a fucking slacker or b) you shift your weight. Whatever these apply, you should read any products of T-Nation. Give it a whirl with Vagina nation.

If you're fat, presumably carries a lot of extra weight on your joints, your attitude is bad, and you suffer from any chronic pain. I would like to see one of Mike Robertson Training programs to improve mobility and stability.

Fitte people (10% -20% body fat)

Train five days a week. All workouts should be anaerobic nature.
I prefer strength training on all five days, but that's just my personal preference. I'd rather be 80 MC Hammer pants and a Gold's Gym Wear Tank, as Skinny Running Shorts. But if you're a cardio junkie, I have no problem with that. You can make a mix between strength training and cardio-based intervals.

So: 5 days weight training four days weight training + 1-day intervals, or 3 days strength training + 2 days intervals. I would make at least three days strength training. Do you remember all the benefits of strength training, for metabolic and hormonal?

Cardio based on intervals means / or. Maximum effort and recovery phases alternate. You run for 30-60 seconds, then makes 60-120 seconds slower and does it again. Warm yourself on for 5 minutes, then cool 20-40 minutes intervals, and 5 minutes.

If you want to lose more fat, then now and then a walk do not as a solid workout, but just like that, to stimulate thermogenesis. This will help you a few calories to burn extra without reducing muscle tissue. Here you have to do individually, so as much running involve as it takes to achieve the desired fat content. What worked well for me and many of my clients were 4-5 days strength training, combined with 2-3 45-minute walks a week.

This article is more about getting away from traditional cardio, than to specific training protocols. But for good results, you need a program that has been designed by experts. If you're more of bodybuilder type, the plans of Scott Abel are right for you. Who is more on power and force, should read plans by Christian Thibaudeau or Dave Tate. For performance in sports, I can recommend Cressey plans of Charles Poliquin or Eric.

Competitive athletes (Less than 10% body fat)

Take no recommendations from someone who has never even been through the process of pre-contest. What looks good on paper, does not always work in real life. However, you should also note that anyone who participates in competitions and is defined, however not clueless of the processes of transformation Figure. Learn from people who have practical experience AND a scientific background. We are back to the diet, the most important factor to get into the lower regions of a single-digit body fat. Look at nutrition products by Scott Abel, Dr. Clay Hyght or Shelby Starnes on.

Forget Cardio, the intervals. At this point you have hardly to burn body fat, the body will, therefore, serve you faster to your muscles, resulting in muscle loss and a soft, flat appearance.
You should at 4-6 days to carry out the week strength training. Concentrate on building muscle and to maintain your muscle mass. Let your diet, the body fat "melt away".

Again, it is said: If you want to lose more fat, then now and then a walk do not as a solid workout, but just like that, to stimulate thermogenesis. This will help you a few calories to burn extra without reducing muscle tissue. Here you have to do individually, so as much running involve as it takes to achieve the desired fat content. What worked well for me and many of my clients were 4-5 days strength training, combined with 2-3 45-minute walks a week. Do you go into the studio today? Well, then you'll hopefully train appropriately​ and not waste your time on the ergometer!