Although many of us avoid it, cardio can be our friend and help in fast muscle building. It’s no secret that you must include some form of cardio to get results in any fat loss program. But so many people go about it in a boring way, i.e. a long drawn out session of low-intensity cardio on the treadmill, elliptical machines, or bikes. Not to say that you won’t get in shape, but it does little in terms of fat loss. What’s really happening is you end up burning up a lot of calories but it doesn’t do much in turn for your metabolism. Do not fret, there is a more effective way of going about it that is more efficient for burning fat and will keep you interested in your workouts.
- High-Intensity Interval Training: Simply put, HIIT training is essentially sprinting for a set amount of time and then resting for a set amount of time. Usually, you would do 30 s of sprinting and then 30s of walking or resting. You can mix and match however you please depending on what it is that you want to do. The 30s on/ 30s off is usually what is considered moderate intensity, 45s on/15 s off is high intensity, and 15s on / 45s off is low intensity. Be sure to periodize the intensities as the week progress so that you are not burning yourself out. As the intervals get easier or you are trying to ramp up fat loss, increase the amount of time you perform the intervals.
- Steady State Cardio: This is the thing you would most commonly see in the gym. However, this does not mean you have a pass to check out CNN for an hour. If you are going to do steady state cardio do it early in the morning, on an empty stomach if possible. Really focus on getting your heart beating the whole time you are doing it. An easy way to do that bumps up the MPH on the treadmill to a pace where you are walking briskly. Once that has been established raise the incline slightly so that you are really forcing your lower body to do some serious work. Imagine yourself walking up a hill. Do this for 30 minutes to an hour or more depending on how your fat loss has progressed.
- Hill Sprinting: This isn’t for the faint-of-heart, and might take some getting used to. There is no better way to break up the monotony of cardio than to do some hill sprints. They are hard, they will get you shredded and you will get in shape. Find a hill with a decent incline, sprint up, and walk down. Trust me, you will be feeling them after the first two or three sprints.
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