HERE ARE TEN CARDIO TRAINING TIPS TO BURN FAT HOUR BY HOUR!
By: Shane Suisted

HOW TO BUILD MUSCLE AND BURN FAT HOUR BY HOUR

Shane Suisted Personal Training & Athletic Conditioning

http://www.ssptac.com/

Five part special report “How to build muscle and burn fat hour by hour”

Special insiders report # 2

Here are ten cardio training tips to burn fat hour by hour

1. How much Cardio

More cardio is not necessarily better going overboard with cardio can actually ruin your chances of looking toned and hard. To much cardio leads to a soft look where you get smaller and lose body fat and some muscle as well if your protein intake is not adequate. That is why I recommend no more the four 45minutes cardio sessions a week.

 2. The best time to do cardio

The best time to do cardio is in the morning on an empty stomach. This is the time when your blood glucose levels are at their lowest point. Low blood glucose levels allow your body to immediately turn to body fat as a fuel source.

 3. Cut out endurance cardio

Unless you are training for a 10km or a marathon run, then there is no need for long low intensity cardio sessions. Many fitness experts will still tell you that low intensity cardio is the best way to stay in the fat burning zone.  You may burn fat during the 40 or 60 minutes as you plod along, but your metabolism hasn’t been affected in any lasting way. Your body will adapt to this training in 4-6 weeks and then start to store extra body fat to prepare for the predicted up coming cardio sessions.

 4. Interval training

With cardio, when you work harder you burn more calories and body fat. The harder you do your cardio, the more calories you burn and the faster you will lose body fat. Interval training is alternating fast or high intensity exercise with low intensity or recovery. Interval training allows you to work harder in a shorter amount of time, burning off twice or more energy as you would with endurance cardio. Interval training should only last about 20 minutes no longer, and the high intensity part should be so hard that you think you are going to collapse in the last few seconds of each interval. Mix up your work rest ratio’s as variety is critical to keep your body guessing. 

 5. Add a few hills 

Hills are a great way to build lean muscle on your butt and legs, and increase your metabolism. Most cardio doesn’t have a lasting effect on your metabolism, but hills are an exception to this rule. Either set the treadmill to a decent incline, or find a hill near your house. You can start with a fast walk first, but try to include some light running as well.

 6. Do some sprints

Have you ever seen an overweight sprinter before? That is because they train at a high intensity and train their body to get bigger, faster, and stronger. Sprinters train their muscles to be fast and powerful, by training with short high intensity efforts and long rest to fully recover. Adding some sprints into your training will help fire up your body’s fat burning ability with some high intensity speed training.

 7. Tabata cardio training

Similar to interval and sprint training tabata training is alternating 20 seconds of exercise with 10 seconds of rest non-stop for a chosen time, distance or number of sets. You can adapt this style of training to any exercise skipping, rowing, spin bike, bodyweight exercises and even weight training exercises.

 8. Turn your weight session into a cardio session

Circuit training or conditioning circuits is a weight training cardio workout! It’s time-efficient, it sculpts your body, it’s like nothing else, and it takes care of your cardio without having to hit the cardio machines. The concept is take 4 – 8 large muscle weight training exercises, perform them back to back 1 set of each. Have 60-90 seconds rest (or less if you want to challenge yourself), and then repeat three to five times.

 9. Mix it up outdoors

There’s no rule that says cardio training has to involve a specific machine or a set movement. Sometimes the best workouts are the ones that involve some sort of game or sport – casual or organized. We know that variety creates results, so add to your gym-based cardio training some activity in the outdoors. Grab a Frisbee, or a soccer ball, or get a group together for some beach cricket or touch footy.

 10. Power cardio

The key to effectively combining power training and cardio is exercise selection. Similar to circuit training you choose 4 – 8 power exercises such as power push ups, jump squats, power cleans, medicine ball throws and any other plyometric exercises that are best for fast twitch muscle fibres to maximise fat burning. Keep the resistance light, as it is an interval based power cardio workout not a power training session. 

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