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Ditch The Cardio And Slash Belly Fat – See How
I really love the fitness industry. Ever since I was 12, I knew this was what I wanted to do. I’m only 23 now, but I feel like I have more ideas and information in my head than most thirty and forty year olds in the industry. Don’t get me wrong, I love to learn from everyone, even if it teaches me what not to do with certain clients by watching their trainers in action. But every once in a while, I am gifted to read or witness something that completely changes my perception of what to do to drop belly fat as fast as possible. One such method I’m talking about is completely ditching traditional cardio to lose belly fat. I know many would probably scoff at this idea, but hear me out for a second and just keep an open mind about everything.
Now let me first start by saying that cardiovascular exercise is a very important component in a fitness regimen. It is a wonderful form of exercise because it improves heart health, lowers blood pressure, lowers bad cholesterol, increases good cholesterol and many other positive health factors. However, many people get caught up in the idea that they have to run miles upon miles to get these health benefits. And then you have the other side of the spectrum of people who feel they have to put in endless hours on the treadmill or elliptical to lose excess belly fat. This couldn’t be further from the truth.
Let it back up a bit and see what the definition of cardiovascular exercise is in layman’s terms. According to the dictionary, aerobic exercise is exercise that increases the need for oxygen throughout the body. Pretty simple stuff if you ask me. When you exercise, your body basically needs more oxygen to those working muscles so that energy metabolism takes place and you can keep going at a nice pace without stopping.
But should I ask you this?
Why does aerobic exercise have to be just slow steady pace jogging or any type of steady cardiovascular exercise? Why can’t it be circuit training, interval training or the combination of both? Because by that definition, those kinds of activities would fit the mold. And guess what? Those types of activities I just listed above are actually BETTER for fat loss and getting in incredible shape compared to jogging.
For example, how many people do you see at the gym running away on the elliptical or running on the treadmill for 30, 45, 60 minutes at a time and yet their bodies are nothing special? Usually, they are a bit weak and soft with no real muscle tone. Now, I don’t know about you, but most people who want to lose weight would rather be nice and lean with “toned” muscles. Well, regular slow jogging for 45 minutes a day won’t get you there.
Now don’t get me wrong, steady state cardio has its place in some programs, but it depends on the individual. But most of the time, I would implement some type of interval training because there is more bang for your buck. For example, there is a term called Excess Post Oxygen Consumption or EPOC. EPOC is positively correlated with metabolism. So when your EPOC is elevated, your metabolism is also elevated. This means that you are essentially burning more calories at a higher rate. Now guess and tell me what makes EPOC the most?
If you guessed interval training, you’re right!
An interval style of training raises EPOC far from traditional balance cardio. What’s also great is that interval training can keep your EPOC levels significantly increased for longer periods of time after you’ve stopped exercising.
Let’s say you’re jogging. Once you quit, your metabolism will drop almost immediately. This happens if you continue at a steady pace. Now, with interval training, once you stop your session, your metabolism will actually stay elevated for quite some time afterwards. Depending on how hard your session was, it could stay above baseline levels for hours on end. This, I like to call the afterburn and is the basis for my Dynamic Burn Fat Loss Program.
Basically, you can do more in less time by implementing an interval style of training without doing any traditional cardiovascular exercise. Now, another great thing about interval training is that it has more of an effect on steady cardio than steady cardio does on interval training. What this means is if you do sprints on your days off, it will have a huge impact if you decide to go for a nice run one day around your local track. Now, if you do regular cardio like I talked about and then do sprints one day, they will have very little carry over. You will suck wind as if exercising for the first time.
Another thing I don’t like about jogging is the bad effects it has on your knees and joints. Each stroke of your leg on a hard surface can increase the weight on the knee joint up to 6x whatever your body weight is. I don’t know about you, but I want my knees to be healthy as I age and don’t want a replacement at age 50!
Now, here’s a quick workout you can do on the treadmill if you’re just getting started with intervals. No need to run at all and you’ll be done in 20-25 minutes.
For the first 5 minutes, simply set the treadmill at a speed of 3.0 mph at 1 to 2 degrees.
After 5 minutes, I want you to run the range up to 12-15 degrees as long as you can handle it. Also try not to hold the handrails. This will make the exercise much more difficult.
Now, bring the treadmill back down to 1 to 2 degrees for about 2 minutes and then repeat this process until you reach 20-25 minutes.
This is a great workout that you can complete if you are just getting into interval training. Obviously, adjust it to your fitness level, but start doing more of these types of workouts. You’ll start to see the fat come off faster and you’ll have more time to save for life outside the gym.
If you haven’t already, visit my blog now and grab your free 6 month fat loss program to get more routines like this!
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