Cardio is a Waste of Time for Fat Loss
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?
Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.
The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
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Cardio Vascular Workouts with Minimum Effort
by WL Reidhead
Is it possible to get a good cardio vascular workout with a minimum amount of physical effort? You bet! You can prove it to yourself by trying it yourself during your next work out. Good intensive cardio vascular exercises are essential for an effective weight loss program so it is something you definitely want to incorporate into your program. I’ll explain the procedure in this article.
You need to know what your maximum heart rate (MHR) ishave to establish the range of your target heart rate that you want to reach during your exercise workout to get the maximum benefit of your workout. To do this you simply subtract your age from 220; this number is your maximum heart rate. To obtain the workout you want to achieve multiply your maximum heart rate times the percentage you want to push yourself.
Example for a man that is 40 years old: 220 – 40 = 180 (maximum heart rate). You should not exceed 90% of your maximum heart rate. You can lay out your personal workout to establish how hard you want to push yourself. This is strictly an individual decision that you need to make. To get an accurate number simply multiply your maximum heart rate times the percentage you want to target. Most experts recommend keeping your heart rate between 75% and 85% of your maximum heart rate for a decent workout.
Example:
Maximum Heart Rate: 220 – subtract your age (example 40) = 180 beats per minute
Workout at 85 percent: 180 x .85 = 153 beats/minute
Workout at 75 percent: 180 x .75 = 135 beats/minute
To prove my statement about getting your workout with half the physical effort you need to have a heart monitor that you can wear during your workout. You will use this to monitor your heart rate throughout the test.
The test involves doing the workout using the interval system for cardio workouts. To perform the test let’s use a 10 minute period for your workout. Begin with a walk for 30 seconds then increase your speed to hit your target heart beat. As soon as you hit your target heart rate slow to the walking speed.
Your heart rate will slowly reduce its speed and you need to monitor your heart rate. You will find that you can get the rate to your target heart beat range by simply increasing your speed and then alternate back to the slower rate of walking. If you do it correctly when you reach the end of the 10 minutes you will find that a big percentage of your workout was done at a slower pace of walking but the amount of time your heart is pumping along at your target rate. The amount of time spent pushing yourself and kicking back to the slower speed is about the same.
For your next cardio workout use this example of the interval training system and keep a record of amount of time spent at each level and you will find that you can get a good cardio workout with half the physical effort.
