Introducing A Revolutionary New Approach

To Cardio Workouts - And How YOU Can Take

Advantage Of It Before Anyone Else!

It is common to hear fitness professionals and medical doctors prescribe low to moderate

intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose

weight. Most often, the recommendations constitute something along the lines of "perform 30-60

minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate

level". Before you just give in to this popular belief and become the "hamster on the wheel"

doing endless hours of boring cardio, I'd like you to consider some recent scientific research that

indicates that steady pace endurance cardio work may not be all it's cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion

followed by recovery, or stop-and-go movement instead of steady state movement. Recent

research is suggesting that physical variability is one of the most important aspects to consider in

your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-

go motion instead of steady state motion. In fact, humans are the only creatures in nature that

attempt to do "endurance" type physical activities. Most competitive sports (with the exception

of endurance running or cycling) are also based on stop-and-go movement or short bursts of

exertion followed by recovery. To examine an example of the different effects of endurance or

steady state training versus stop-and-go training, consider the physiques of marathoners versus

sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking,

while the typical dedicated marathoner is more often emaciated and sickly looking. Now which

would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect

of various forms of exercise on our body. Scientists have known that excessive steady state

endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per

session most days of the week) increases free radical production in the body, can degenerate

joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory

response in the body that can potentially lead to chronic diseases. On the other hand, highly

variable cyclic training has been linked to increased anti-oxidant production in the body and an

anti-inflammatory response, a more efficient nitric oxide response (which can encourage a

healthy cardiovascular system), and an increased metabolic rate response (which can assist with

weight loss). Furthermore, steady state endurance training only trains the heart at one specific

heart rate range and doesn't train it to respond to various every day stressors. On the other hand,

highly variable cyclic training teaches the heart to respond to and recover from a variety of

demands making it less likely to fail when you need it. Think about it this way -- Exercise that

trains your heart to rapidly increase and rapidly decrease will make your heart more capable of

handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly.

Steady state jogging and other endurance training does not train your heart to be able to handle

rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is

the recovery period in between bursts of exertion. That recovery period is crucially important for

the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic

training is that it is much more interesting and has lower drop-out rates than long boring steady

state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state

endurance training are as follows: improved cardiovascular health, increased anti-oxidant

protection, improved immune function, reduced risk for joint wear and tear, reduced muscle

wasting, increased residual metabolic rate following exercise, and an increased capacity for the

heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-

and-go or variable intensity physical training. One of the absolute most effective forms of

variable intensity training to really reduce body fat and bring out serious muscular definition is

performing wind sprints. Most competitive sports such as football, basketball, racquetball, tennis,

hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight

training naturally incorporates short bursts of exertion followed by recovery periods. High

intensity interval training (varying between high and low intensity intervals on any piece of

cardio equipment) is yet another training method that utilizes exertion and recovery periods. For

example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;

Interval 1 - run at 8.0 mi/hr for 1 minute;

Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;

Interval 3 - run at 10.0 mi/hr for 1 minute;

Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this is to try to train your body at highly variable intensity rates for

the majority of your workouts to get the most beneficial response in terms of heart health, fat

loss, and muscle maintenance.

But How Do I Burn The Most Fat?

1. Start Exercising first thing in the morning.

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that

working out in the morning has been shown to burn up to 3x as more fat as opposed to working

out at any other time during the day. Here’s Why:

During the day your body’s main source of energy is the carbohydrates that you get from eating

your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as

energy for various bodily functions that go on even while you sleep. When you wake up in the

morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body

fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing

in the morning. Don’t eat breakfast because if you do you’ll just give your body some

carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets

revved up after your morning workout. Morning workouts keep your metabolism elevated

throughout the day. An elevated metabolism throughout the day only means that you’ll burn

more calories and lose more weight. If you workout at night you may still burn fat while you

workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on

all the extra fat that you can burn during the day if you had exercised in the morning. When you

sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out

of the way, and working out in the morning will also reduce your level of stress throughout the

day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours

after your morning workout. Keep your already high metabolism higher by adding a 2nd

workout during the day. If you're seriously thinking about adding a 2nd workout to your daily

routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing

cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights.

Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from

weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat

every 70 days. Not only will you be burning more calories, you’ll look better – whatever your

weight is.

2. Eat Breakfast

Another way to keep your metabolism revved up all day long is to eat breakfast. After you

workout in the morning as discussed earlier, just have breakfast and you’ll give your body the

perfect 1-2 combination to jump start your metabolism.

Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and

wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not

burn any extra fat.

Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you

operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace

to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with

working out in the morning, eating breakfast will also keep you energized throughout the day

and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat

4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By

eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to

keep your metabolism burning calories throughout the day. Don't shut down your metabolism by

eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

Workout for at least 30min after waking up in the morning

Eat a healthy breakfast

Burn fat & lose more weight during the day

Use these tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or

reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will

surely help you reach them.

HOWEVER, if you’re looking for the baddest and best Cardio System out there, you need to

check out Visual Impact Cardio.