Sunday, January 24, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Muscle Body Composition

Body Composition: Getting The Most Out Of Your Cardio

Justin RobertsonbyJustin Robertson
December 6, 2012
  • 10shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

You do cardio – but are you getting MAXIMUM results from your efforts?

DAYNE HUDSON from FIT’N’FLEXED gives his supplement tips on how to get more bang for your buck.

You tighten your shoe laces and breathe out heavily.

Yep. It’s cardio time.

And so you take off, with goal of either increasing your fitness or shedding body fat.

For this article, we will focus on losing body fat, which is what most people are aiming for as they take to the pavement.

However, there are two things I wanted to focus on here, 1. The TYPE of cardio you’re doing and the SUPPLEMENTS you’re taking BEFORE cardio, to further enhance that fat burning process!

TYPE OF CARDIO

Let’s not joke around – the harder you work – the better your results.

Short and intense HIGH INTENSITY CARDIO sessions will help you to continue to break through your fat loss plateaus. I’m talking about 30 seconds on the rower WITH EVERYTHING YOU’VE GOT, followed by 30 rest, for 12-15 minutes.

But there is a down side – it’s VERY intense and can make your recovery, in conjunction with a heavy weight training schedule, very difficult.

The alternative is LISS cardio – LOW INTENSITY STEADY STATE CARDIO. Although this will only bring temporary results to the fat loss table, it’s a lot easier to perform.

However, fat loss gains will continue to come from LISS training, if you LENGTHEN the time you walk for slowly over time and even bring in a SECOND LISS session in later on in the evening.

FOR EXAMPLE:

Week 1-2

MONDAY, WED, THUR (LISS sessions in the AM)

Week 2-4

MONDAY, WED THUR (LISS sessions in the AM and AFTER WEIGHTS on the WEDNESDAY [and just the AM on the other days])

Week 4-6

MONDAY, WED, THUR, SAT (LISS sessions in the AM and AFTER WEIGHTS on WEDNESDAY [and just the AM on the other days])

If you’re part ENDOMORPH like me (see earlier articles on training for your body type) HIGH INTENSITY cardio is a GREAT way to kick a SHREDDING phase off, but because I’m part ENDOMORPH, I need to drop my carbs A LOT (I’m talking just 100 grams of carbs on a high day) to lose body fat (I’m currently at 5% bodyfat as I write this).

I simply can’t afford to sustain doing HIGH INTENSITY cardio, because I DON’T have the adequate nutrition to RECOVER.

But when I’m starting out – HIIT is the preferred option, to frighten my body into realising: “It’s time to drop fat buddy!”

REMEMBER: RECOVERY is the MOST IMPORTANT thing when it comes to making changes to your body.

You can’t race a car with a tired/wasted engine. It’ll lose and BREAK DOWN every time.

For more DETAIL on the studies behind both LOW INTENSITY STEADY STATE CARDIO and HIGH INTENSITY CARDIO, watch my video on my TV show FIT’N’FLEXED here: http://www.youtube.com/watch?v=tk31Mtlk1Aw&feature=plcp

FAT LOSS is like a final fight scene between the good guy and bad guy in a HOLLYWOOD movie.

To succeed – you must always have that BACK UP WEAPON in your back pocket ready to surprise your enemy with to win!

In this case, your obvious enemy is your stubborn pockets of body fat that you’re convinced you can’t lose.

But as you know – the bad guys always die, and you’ll be killing all of them after this.

SUPPLEMENTS

Let me focus on just TWO supplements that will really enhance the fat burning effect. Bring them in after week 3.

Remember: the weapon to surprise your enemy with!

The first supplement is good old-fashioned CAFFEINE.

Now be careful here – BLACK COFFEE is the best option. It’ll rise your metabolic rate, helping you burn MORE calories throughout the day. Throw a cup of BLACK COFFEE down your neck (for the cost of ZERO calories) around 15-30 mins before cardio.

I shake my head at the people who drink a high-powered energy drink before cardio – thinking the caffeine will help them. The sugar will put them onto the express train to obesity, diabetes and more body fat before they can even say “FAT LOSS!”

The next – CARNITINE.

Not only do recent studies show it boosts athletic performance, but it’s a very STRONG fat burner.

Carnitine is responsible for transporting fat into cells used for the body for energy. When you take Carnitine, you body becomes better at processing fuel – which will subsequently give your energy levels a boost.

Take your CARNITINE a half an hour before your walk in conjunction with your cup of black coffee – and you can be sure that like always, the bad guys will ALWAYS die.

DAYNE HUDSON is the host of FIT’N’FLEXED – coming soon to AUSTRALIAN TV screens.

Check out his developing website www.fitnflexed.com for more details and follow him on TWITTER via
– and be sure to “like” his Facebook page here: www.facebook.com/fitnflexed – for regular updates and giveaways.

Dayne Hudson

Host/Creator of FIT’N’FLEXED

 

 

 

 

 

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 10shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Body Composition
Tags: Body Composition
Previous Post

Emotional Strength: Take the “Have To” Out of Life

Next Post

My Way: Fall in Love with the Process

Justin Robertson

Justin Robertson

Related Posts

Henry Cavill
Motivation

Henry Cavill Preparing For Witcher Looking MASSIVE

What Is Saturated Fat?
Body Composition

What Is Saturated Fat?

Carbohydrate Intake For Fat Loss
Body Composition

Carbohydrate Intake For Fat Loss – Part 2

Carbohydrate Intake For Fat Loss
Body Composition

Carbohydrate Intake For Fat Loss

Body Composition

Fat Loss: The Lose And Cruise Method

Body Composition

Body Composition: Supersets for Super Muscle Growth!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

Hafthor Bjornsson Covid 19

Hafthor “Thor” Bjornsson Gets Covid-19 Following Exhibition Boxing Match

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

21243