Posts Tagged ‘best fat burning cardio exercise’
Bring Out Your Animal Instinct To Save Time AND Synergistically Attack Stubborn Body Fat
Tuesday, August 17th, 2010
Eliminate Your Turtle And Hamster Mentality To Transform Yourself Into
A Lean And Mean Fat Burning Gazelle…
In the last blog article, we introduced you to the 3 PROVEN pillars of fat loss.
Today we’re back (just like we promised) to give you an example workout from each individual Pillar (animal) so you can transform your turtle and hamster mentality into that of a short burst, fat burning gazelle.
And we’re not talking about a Tony Little-style Gazelle here either. This isn’t some gimmicky philosophy. This IS the real deal.
Remember that if you want to be a real fat-burning Gazelle, you will sometimes act like a hamster (Pillar 1). This is for recovery purposes and to prime your metabolism to burn more fat when coming out of your turtle shell to act like a Gazelle (Pillars 2 and 3).
Also, it’s crucial that you incorporate some type of resistance training like weights or MRT (Metabolic Resistance Training) into this plan if you really want this to work. We know this is kind of obvious to most of our readers; we just wanted to make sure we didn’t leave it out.
Speaking of metabolic resistance training (MRT), one of the world’s best metabolic resistance training experts (our “go to” guy and friend), recently shared some of his best stuff with us…you can learn more about how to use it at the end of this post.
Before we give you some sample workouts, remember that you’ll never see results unless you understand the number one component of fat loss. What is it? One word.
INTENSITY
Without applying proper intensity you’ll simply be stuck in your turtle shell or be trapped forever on a hamster wheel. (Ok. Enough of the animal analogies already 
Are you intimidated by intensity? If so, relax. You’re not alone.
Here’s the key. Apply our intensity scale below to YOU personally.
Your current age…your gender…your current level of condition (or any other limitations you may have).
*GL-12 Intensity Scale
- Level 1 = Warm-Up or Slow Pace
- Level 2 = Jog or Medium Pace
- Level 3 = Run or Hard Pace
- Level 4 = Fast Run or Very Hard Pace
- Level 5 = Sprint or All Out Burst (based on your current level of personal condition)
*Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you’re at right now personally. You can also apply this scale to other types of exercise besides running or sprinting.
IMPORTANT: Always warm-up and cool down for 4 to 5 minutes minimum
PILLAR 1: Aerobic/Endurance (Steady State Cardio)
In the aerobic pillar, oxygen is used to break down fatty acids and glucose to release energy. In other words, oxygen is primarily present so you can go for longer durations at a steady pace and the majority of fat calories burned happens during the workout itself.
Just remember: Aerobic means with oxygen and anaerobic means without oxygen.
|
Beginner |
Intermediate |
Advanced |
| Duration: |
30 minutes |
45 Minutes |
60 Minutes |
| Intensity: |
Level 1 to 2 |
Level 2 |
Level 2 to 3 |
PILLAR 2: Threshold (Intervals)
This is the pillar just above Aerobic training. You can typically stay in this anaerobic pillar for 2 to 5 minutes at a time before letting your heart rate come back down and recovering.
This pillar has several important benefits.
Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above. This is important to know because so many people hit a wall when they get stuck in the aerobic pillar (a.k.a. the hamster wheel).
It will also help you burn more fat and calories when incorporating a base of pillar 1 and pillar 3 along with it.
|
Beginner |
Intermediate |
Advanced |
| Duration: |
30 minutes |
40 Minutes |
40 Minutes |
| Intensity: |
2 min @ 3
2 min @ 1
(repeat x 5) |
3 min @ 3-4
3 min @ 1
(repeat x5) |
3 min @ 4
3 min @ 1 or 2
(repeat x 5) |
PILLAR 3: Creatine Phosphate (High Intensity Bursts or Intervals)
Gazelle time!
Lastly is creatine phosphate (Get Lean In 12 intervals and H.I.I.T.). This system can only support high intensity effort for 15 to 60 seconds at a time.
The main thing to remember with Get Lean In 12 intervals and H.I.I.T. workouts is that although they are only 12 to 20 minutes in duration, they will increase both the “aerobic” AND “anaerobic” systems at the same exact time.
This is typically unheard of when it comes to exercise. Also, study after study shows your metabolism will be elevated for up to 48 hours from just one pillar 3 workout.
Again, just remember the “more” is not “better” GL-12 philosophy. Doing a bunch of pillar 3 workouts every week is not the answer, but it definitely yields the most results for the time invested.
Continuously using all 3 pillars is the solution.
|
Beginner |
Intermediate |
Advanced |
| Duration: |
20 minutes |
12 Minutes |
12 Minutes |
| Intensity: |
1 min @ 4
2 min @ 1
(repeat x 5) |
30 sec @ 4-5
30 sec @ 1
(repeat x 5) |
20 sec @ 5
10 sec @ 1
(repeat x 8.) |
It’s nice to know that the time and effort invested into pillar 3 will still be working up to 2 days later…even while you’re sleeping. Now that’s a beautiful thing!
One final note on Pillars 2 and 3.
Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of research shows this will help the heart utilize oxygen properly and enhance fat loss by burning off the Free Fatty Acids that your body will release during high intensity bursts of exercise.
The strategy above is how we personally went from exercising 8 to 10 hours every week, alllllll the way down to just 4 or 5 hours a week. Ironically, we doubled our results at the same exact time. I know we’ve beaten this drum to death, but more is NOT better. Got it?
There’s one more final strategy that will help you maximize your body’s natural fat burning potential with this approach. We call it “sequencing”.
When you use this approach sequentially in the proper order, you can force your body to feed on more fat.
At least 20 comments and we’ll be back in a few days with the exact weekly exercise schedule you can use to make all 3 of the PROVEN pillars work together synergistically and sequentially.
There’s more metabolic trickery coming your way in a couple of days. But you have to leave your comment and we’ll be back to help you cross the finish line.
Committed to your fat burning success,
Shaun and Karen
P.S. If you want to learn how to use this exact same approach (at home or anywhere) with resistance training, just check out Metabolic Resistance Training guru and expert (and friend of ours) Craig Ballantyne’s bodyweight cardio…
Never miss a workout again with super fast in-home MRT workouts that blowtorch body fat <—— Click Here
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Posted in Fat Burning Cardio | 25 Comments »
Is Your Cardio Making Your Butt And Legs Bigger?
Tuesday, August 10th, 2010
If You’re Adding Resistance to Your Cardio Machine, YES!
As a former bodybuilder who went on to own a gym, I have spent more than my share of time around cardio and weight machines.
The one thing that always amazes me is how people will take a perfectly effective, scientifically designed, thoroughly adequate exercise machine and adapt it thinking “more is more.”
In fact, more is more is one of the worst philosophies to have when exercising because, in fact, when you do it right less is actually more.
Less time, less effort, less weight, less often – IF you follow the rules and give it your all each time.
Unfortunately, everyone is so busy multi-tasking in every other part of their lives – eating while in the car, taking a conference call on your morning commute, with multiple windows open on every computer screen – that we naturally think we must do the same at the gym.
So I see people barely using any weight and trying to perform an exercise while talking on the cell phone. They use the gym more as a time to socialize than for what they are meant to do there: lift weights!
Others do the same workout every time (with no break in the routine): they come in and go down the circuit of machines in the same order and then decide, “Well, that’s it; workout’s over and I feel good! Time for a post-workout smoothie…”
Resistance training (free weights, stationary weight machine, etc.) can be a fabulous way to build muscle, boost your metabolism, increase toned muscle mass and increase your overall health.
Likewise, cardio exercise (Stairmaster, exercise cycle, treadmill, etc.) can increase your heart rate, burn fat and expend calories quickly.
So naturally, you might think, combining the two is the surest way to both build muscle and burn fat, get your heart rate up and expend lots of calories fast. But, in fact, doing more when it comes to resistance and cardio actually produces fewer results.
That’s because when exercising you should put like with like.
In other words, a great resistance workout can produce much better results when you concentrate purely on resistance, focusing on the tension of the weight, the number of sets and reps, really feeling the burn and completely focused on those main goals of resistance, i.e. building muscle and boosting metabolism.
Likewise, a great cardiovascular workout should focus strictly on cardio to produce maximum results.
The last thing you want to be doing while running around the neighborhood is fiddling with your weight straps or figuring out how to drink from your water bottle in one hand while adjusting your easy-grip, five- pound barbells in the other!
So when it comes to exercise, put like with like; resistance, resistance, resistance, cardio, cardio, cardio – not resistance, cardio, resistance or cardio, resistance, cardio.
I see this drastic mistake at the gym all the time.
I witness people, especially women, on a stair stepper machine, who add resistance thinking, “Wow, my butt (glutes) and legs are getting a hard workout.”
And they are, but the fact of the matter is this is THE most counterproductive way to perform cardio.
In fact, this is using a method of weight training called “time under tension” and what it will do is force the body to store more glycogen – and possibly fat – to the lower half of your body—actually making your butt bigger, because your body has to know how to anticipate the load, so the body says, “We need help; store more there!”
And that sure isn’t the reason why you are doing cardio in the first place, right?
So remember to use no resistance when doing cardio and only apply resistance when weight-training. One of the best methods I teach my clients to burn the most amount of fat is to do a method called H.I.I.T. (High Intensity Interval Training) or fat burning intervals.
The treadmill should always be set with no incline and if you use other exercises remember to stay away from resistance or any type of tension when doing cardio.
ALWAYS make sure to do weight training first and cardio last to get the most fat burning results out of your workout.
Remember, like with like: resistance with resistance, cardio with cardio for the most effective results every time.
Written by N.Y. Times Best Selling Author and Fat Loss Expert: Wendy Chant
*END ARTICLE*
Now that you understand “time under tension”, just hit the “like” button below and we’ll be back in a couple days with THE absolute best approach to interval training and cardio.
Conclusion: 25 people or more hit the “like” button = The 3 most powerful, proven, and effective Pillars of Attacking Body Fat with the GL-12 interval cycling workouts. (coming your way in the next few days).
Yours truly,
Shaun and Karen
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