Published on February 13th, 2013 | by Blast-Man
90 Day Challenge: Day 28- 35
I am in Day 28 of my 90 Day Challenge and just wrapped up my Photo for the site you are seeing above. I was excited to see the BIG changes… it is really melting off at this point!
I have gotten a number of questions regarding “How” I am making these dramatic changes come about in such a short period of time. Simply put- I am using “Tried and True” Principles. They do not change… we just understand them more and more as time goes on. Here is a video of Alissa… notice how she talks about “Knowing How” and “Principles.” She is now down 120 lbs since I started with her. Of matter of fact! She is getting her Personal Trainer Certification as I write. Keep it up Alissa!
Watch This Video:
The next Principle I want to focus on to get my Body to continue to Respond is… adding Cardio-Blast Cardiovascular Training. Adding these Cardiovascular Principles will help me get even more Body Fat Loss while doing cardio and even while I am sleeping.
So… What Type of Cardio Is Best For Fat Loss?
You wanna lose fat. And you want to do it FAST! To burn off that fat, you’ve got to burn calories.
There’s no way around it. But the type of calories matter too! Cardio can burn Fat, Sugar, even muscle.
To that end, the most common piece of advice you’ll hear is “do more cardio.”
Easier said than done. Especially when you consider that there is so much conflicting information out there. Some people say you need to do hours on end of cardio.
Yet others say that long bouts of cardio are a waste of time.
Instead what you need is HIIT cardio (high intensity interval training.) I am adding this cardio “Principle” in my routine because I am limited with time… and it works! I put long hours in, and frankly, I need the maximum bang for my time!
Your probably wondering who’s right!? And more importantly, what should YOU do so you can start burning off that fat faster than ever before?
Here’s the skinny (sorry, no pun intended)… When it comes to what kind of cardio to do, it depends.
Let me explain.
The main purpose of cardio in any training/fat loss program is to expend extra calories once you’ve ALREADY established a caloric deficit from diet or established a Metabolic Increase or Both- and are on a sound weight-lifting program.
So in the end, the mission is to burn enough calories to create enough of a deficit that you’ll lose weight. Or, to increase the Metabolic Response while burning additional calories through cardiovascular exercise.
Low-intensity cardio focuses on Fat as an energy source but takes longer.
And, high-intensity cardio burns more calories per minute but burns more glucose or sugar. However, the metabolism stays primed after the cardio session leaving the body to fat consumption after the cardio session is complete and heart rate stabalizes.
The trade off is type of energy consumption, time, and efficiency. With low-intensity cardio (like walking) you have to do more of it to burn a decent amount of calories and fat, however it burns fat literally as fuel.
This is why most recommendations for low-intensity cardio are between 45-60 minutes. It takes about 8 minutes just to get the body to begin to burn fat and the percentage of fat to glucose (sugar) consumption favors fat the longer the cardio session runs.
On the other hand, high-intensity cardio burns the same amount of calories (but mainly glucose) in half the time (usually).
So with just 20-30 minutes of intense interval training, you can burn the same number of calories as you do with 45-60 minutes of low-intensity steady state cardio.
That said, too much of a good thing (on either end) is never a good thing.
So the best advice? Mix it up.
Do maybe 2-3 high intensity sessions a week. My soccer training I do for cardio would be considered HIIT!
If you still need more cardio than that, then add in maybe one or two extra bouts of low-intensity cardio (which really does burn pure fat right off your body!)
The only caveat here is that you want to do this gradually. That is, if you’re severely out of shape, start by only doing low-intensity cardio.
Once you’ve lost a bit of weight and have improved your cardiovascular system, then start adding in one intense cardio session a week.
Then build to two.
By mixing things up this way, you’re reducing the chances of overuse injury. And, you ward off over training (5 high intensity cardio sessions a week plus weight training is overkill!)
So there you have it – cardio demystified!
Start small. Then build up. Then mix in both HIIT type workouts with low-intensity workouts and you’ll see your fat loss speed up!
If you would like to know more about “How” I am making these changes… read my previous post right here on the Blog!