| By now you are well aware that increased | | | | |
| activity burns calories and fat. Exercise is | | | | Minutes 7-8 - Low intensity |
| essential to your health and well being, but | | | | |
| could you be taking part in too much of a | | | | Minutes 9-10 - High Intensity |
| good thing? The old adage, more is not always | | | | |
| better, is a good rule to live by.When it | | | | Minutes 11-12 - Low intensity |
| comes to fat loss, you need to be in tune | | | | |
| with your body and learn how to listen to it. | | | | Minutes 13-14 - High intensity |
| The idea behind fat loss is to manipulate the | | | | |
| body often. As long as you are a step ahead | | | | Minutes 15-16 - Low intensity |
| of your body's actions, you will be on top of | | | | |
| the fat loss game.What exactly does that | | | | Minutes 17-18 - High Intensity |
| mean? How do you stay a step ahead of your | | | | |
| body? Let's explore this concept a little | | | | Minutes 19-20 - Low intensity |
| further.Megan is an e-client of mine. When | | | | |
| she began her fat loss endeavor she started | | | | Minutes 21-22 - Cool downWith HIIT, your |
| cardio six days a week for forty-five minutes | | | | body never falls in a rut because you are |
| and saw great results in a matter of weeks. | | | | constantly changing the intensity to prevent |
| Her new cardio program was exhilarating. It | | | | cardio adaptation.Progressive Cardio |
| pumped her up mentally and physically and | | | | |
| gave her a newfound energy she hadn't felt in | | | | Another successful cardio tactic to use is |
| years.It wasn't long before she extended her | | | | Progressive Cardio. Your body can adapt to |
| forty-five minute ritual to an entire hour | | | | anything in a short amount of time and |
| for six days a week. With the extended time, | | | | Progressive Cardio can stop adaptation before |
| she saw even more results. She was | | | | it occurs. Progressive Cardio is simply |
| delighted.Eventually, the daily hour cardio | | | | increasing your cardio each week by either |
| chore was wearing on her. Her changes ceased, | | | | the numbers of day or the amount of time to |
| she was constantly fatigued, and began to | | | | invite change and prevent staleness, provided |
| hate cardio with an intense passion.To combat | | | | you don't overdo it.Example of Progressive |
| the plateau, she added yet...more cardio on | | | | Cardio |
| top of fatigue and hatred for exercise. Her | | | | |
| grueling hour sessions turned into an hour | | | | Week 1 - 4 times a week for 20 minutes |
| and fifteen minutes to even longer, an hour | | | | |
| and a half.Nothing is more aggravating than | | | | Week 2 - 4 times a week for 25 minutes |
| putting all your time and effort into | | | | |
| something that takes you no where.Her fat | | | | Week 3 - 5 times a week for 25 minutes |
| loss results stalled dead in their tracks and | | | | |
| even seemed to reverse. How could something | | | | Week 4 - 5 times a week for 30 minutesYou |
| once so productive now be destroying her | | | | will notice how each week is a step advanced |
| weight loss efforts?What may surprise you is | | | | from the previous. This is how you make |
| that excess cardio can be counterproductive. | | | | cardio work in your favor to burn fat.Adopt |
| Any cardio or weight training session lasting | | | | Weight Training |
| over a continuous hour does more harm than | | | | |
| good.Keep Cardio Productive | | | | Have you even seen someone in the gym doing |
| | | | endless hours of cardio and still look soft |
| Cardio is heart healthy and it's a great | | | | and unfit? That is because she is lacking |
| exercise, but if your goal with cardio is to | | | | lean muscle, which is built from weight |
| burn fat, you need to take it with a stride | | | | training and excessive cardio burns |
| and make it fat burning productive.I come | | | | muscle.Weight training builds lean muscle |
| across many ladies who are quite active. This | | | | mass. The more muscle you add to your frame, |
| is all fine and dandy, but when they are | | | | the less you need to rely on cardio. Muscle |
| active and top that with teaching spinning | | | | is metabolically active and allows you to |
| classes, kickboxing, high energy videos, and | | | | burn more calories at rest and at play. Of |
| general cardio machines, this can be a recipe | | | | course, this does not mean to kick cardio to |
| for disaster, setting your further back than | | | | the curve, but having a balance of both in |
| when you started.Don't go overboard with | | | | your program will keep things interesting and |
| cardio. Keep it simple, yet effective.Cardio | | | | will give much better body transformation |
| Intensity | | | | results.Summary |
| | | | |
| Cardio intensity is a factor to keep fat | | | | Once you understand how you can manipulate |
| burning beneficial. This does not mean to do | | | | cardio, you will be able to master the fat |
| an all out killer cardio routine that leaves | | | | burning game. Realize that you don't need |
| you crawling from the gym in a near death | | | | three or four different cardio methods |
| status, but to simply shake things up a bit | | | | stacked on top of one another. Just use |
| to force the body to respond.A good way to | | | | cardio wisely and you will have the |
| master cardio is with HIIT (High Intensity | | | | advantage. Remember, cardio is a fat loss |
| Interval Training). There are many variations | | | | tool, not the determining factor.Karen |
| of HIIT and my favorite is the 2/2 | | | | Sessions has been in the fitness industry |
| ratio.Example of 2/2 Ratio HIIT | | | | since 1988. She embarked on weight training |
| | | | to overcome an eating disorder, Anorexia |
| Minutes 1-2 - Warm up | | | | Nervosa in its early stages. She overcame |
| | | | the eating disorder, received her personal |
| Minutes 3-4 - Low intensity | | | | training certificate, competed in many local |
| | | | bodybuilding contests, and qualified for |
| Minutes 5-6 - High intensity | | | | Nationals. |