New School Cardio
“Your Ticket to Tighter Abs & A Firmer Bottom”
Does this sound familiar? You walk into the gym and you take a look around to spot out your favorite machine. You throw your favorite Pandora station on and hit it hard for a good 30 to 90 minutes each day. A few months go by and you can’t seem to figure out why your beach body hasn’t developed yet. Worst of all you can’t seem to figure out why that workout no longer challenges you. You put in a great effort and didn’t see the results and you’re wondering why. Here is why you can’t seem to get past the cardio plateau.
Cardio is only a form of exercise that targets the cardiovascular system. For decades the only information out was if you wanted to get skinny you run or spin and if you wanted to bulk up you lift weights. This false idea of fitness has made it difficult for fitness pro’s to break through the mainstream BS and help people achieve the bodies they desire. Cardio is simply a form of exercise that burns calories. It doesn’t do much to strengthen your body or add any muscle definition. Some may argue it does more to cause impact related injuries rather than actual results.
What type of workouts should you be doing to get great results? The real answer is multiple types of training. There is no one size fits all. You have to train with weights and do high intensity intervals. The TFW mantra for that is to Lift Heavy & Sprint. The secret to the sauce is understanding exactly what types of training give you what type of result. If you are trying to burn more calories and create a disturbance in the body, it is important to do high intensity training. If you want to sculpt muscle and add definition to your arms, legs, and shoulders you want to be doing some kind of training routine that targets those muscles. It is important to understand spot targeting does not exist. Doing more crunches will not make abs appear. You will store body fat in the places you probably hate the most the longest. Addressing nutrition is the key to really achieving big time results.
Getting results is not easy. That is why the best fit pros have an extensive knowledge in exercise prescription for loads, volume, tempo and intensity. A workout program must have some very important factors like balance. Having a training program that has balance between movement patterns will lower the risk of injury during exercise ultimately increasing the positive relationship you have with exercise. In today’s free-for-all we call fitness training what do you need to know about training before you start?
1. Understand What Energy Systems Are Being Used During Your Training
Big mistake during training is not understand simple energy system science and terminology. As long as you know what type of Energy System a type of exercise triggers, you will have a better understanding of how to get targeted results.
High Intensity Interval Training triggers carbohydrate break down. Training at such a high intensity requires a more readily available energy source. Carbs are your friend! After the workout is complete and you have depleted carbs in the body, you will start to break down stored fat in order to replace what your already used. This triggers more calories to be burned post workout. The magic happens when we rest. Workouts are designed to break down the body so that we rebuild during rest days.
2. How To Pair Up Movements For Exercise Efficiency
Whether you are training for muscle definition, strength or fat loss, you will need to use weights. For every 1 pound of muscle mass you add, the body uses 50 more calories each day. Add 10 pounds of lean muscle and burn an extra 500 calories each day. This is why weight loss usually takes longer when training with weights.
If you are looking to train for strength, it is efficient to pair up two exercises together. You can pair pushes together (Squats and Presses) or push and pulls together (Lunge and Chin Up) to maximize your time in the gym and allow one part of your body to rest while the other works.
For fat loss, the key is to create alternating circuits. You can pair up 3-5 exercises in a circuit to create a long lasting metabolic burn long after the workout. Example; [Kettle Bell Swing, Push Up, Dumbbell Lunge, TRX Row & Mountain Climbers]. You will burn a lot more calories in the workout and get resistance training at the same time. You can also use metabolic circuits that are a series of nontraditional exercises grouped together like sprint, burpees, mountain climbers and knee grab sit ups.
If you do not have a fine knowledge on exercise selection or bio-mechanics, you can simply find a quality facility nearby that offers this type of training. Do your research first because there are a lot of facilities practicing bad techniques with a poor training philosophy.
3. How To Train Like A Beast Without Getting Hurt
Do you want to feel strong and know that you are in amazing shape? Do you want to know what it feels like to lift more than you weight? My advice is to follow the logical progressions. We all have different bodies. Some are hypermobile while other lack flexibility completely. Barbell exercises are known to get people the best results, but most take a long time to work up to a barbell.
First master your body weight exercises. You do this by addressing areas of immobility. Most people are tight in the shoulders, hamstrings, hip flexors, lats and pecs. Every lifter should be doing stretching and prehab exercises (exercises that prevent an injury) to gain more range of motion. Lifting bigger weights with tight muscles are the easiest way to get injured. When you apply too much force to something that is restricted eventually something has to go. The muscle usually loses this battle.
Start your major lifts like deadlifts and squats with kettle bells and dumbbells. The goblet squat is one of the best exercises for correcting the squat pattern. You never have to stop doing the exercise because you can just change the weight or add more volume.
Take it slow and work on form. Do lots of reps at lighter loads so that you become proficient at the movement pattern. Add more weight slowly. The worst thing you can do is try to continue to lift at heavier loads with poor form. The heavier the weight gets the worse the form gets. Bad form on big exercises is not only dangerous it is a waste of time. Quality reps will always deliver better results than poor reps at a heavier weight.
Let’s face it. We all workout because we want to look and feel better. Doing workouts that don’t get that result are foolish to do and are a waste of time and hard earned money. If it is your routine then break it. I hear too many people say this is my routine. I always run or do my spin class. My advice is to track your workouts and see if they are making you better or worse. If your workouts make you fatter, than it is time to switch things up. If you hate going to the gym then chances are you need to find something that you can actually enjoy.
The old school cardio is getting less popular due to the poor success rate of those using it. It is very common for one of my student to burn anywhere from 400-1000 calories in one 45 minute metabolic training session. Stop in sometime and experience a training session based on your heart rate. We use MyZone which is heart rate technology that shows real time data on how hard you are working and how many calories you are burning. Most people would have to run for 2-3 hours to achieve that. I think swinging kettle bells and slamming battling ropes sounds like a far more enjoyable workout. I also enjoy feeling a little sore the next day knowing that I worked some new muscles in my body in my last session.
Free Metabolic TRX & Kettle Bell Workout
Do One Right after the Other & Rest When Completed
Recover for 1-3 Minutes and Repeat 2-5 Times
Metabolic Mix Up
Kettle Bell Swings 25
TRX Rows 20
Kettle Bell Squat 15
Push Ups 10