Hey guys so I wanted to let you guys know that my book Body Fit : A beginner’s guide to fitness will be coming out here in the next couple of weeks.
I am in the final round of edits and there are some great tips to help get in some great shape.
Some of the things that will be in there are an exercise database with pictures on how to do the exercises, on how to eat right by keeping it simple, how to lift weights to tone up, how to do cardio to burn the most calories and drop body fat, and the most important chapter which is on how to handle setbacks and failures while still being able to be motivated.
I have worked extremely hard on the editing of the book to simplify it so you can apply it to your everyday workouts and get long term results. I want it to be a great book and resource for you guys. I care about you and providing a quality product that you can use for your long term benefit.
I have poured my heart and soul into this so hopefully this can make an impact in the industry. Thanks for every single person who has helped and supported me during this process and thanks to ALL OF YOU BLOGGERS WHO FOLLOW MY BLOG. It means the world to me.
First think about quality versus quantity. If you are going really slow and using very little effort and you are on the treadmill for two hours or running up a hill for sprints, which one of those exercise techniques do you think will work best for you to lose weight?
I am a firm believer in what you put in is what you will get out (as long as it is smart and calculated). The more effort that you put into your cardio, the better and faster your results you will be.
Like any other workout program you should never start at an advanced level. For example, if you have not worked out in years, then you should not start out with high intensity incline sprints. This will be too much intensity too fast and will cause an injury.
But if you have been working out consistently (3-5 times per week) then you should definitely consider increasing your intensity and pushing yourself as hard as you can push yourself without getting injured.
So you are probably wondering how long should you do cardio to get the best results? I suggest that you focus on doing cardio sessions for twenty to thirty minutes at the highest intensity you can handle each session.
Each week try to push yourself a little more by increasing your incline or speed of your workouts based on what tools and exercises you are using to get your cardio work done.
Treadmill versus bike versus running outside
The best cardio workouts are the workouts that you enjoy, understand, and will stay most consistent with. If you love swimming or mountain biking then choose those forms of activities to measure and use as your main source of cardio work.
You always want to switch up your workouts so your body does not plateau but you have to have a main source of cardio that you can go to to get results.
In my opinion there is no one source of cardio better than the other. This is a common question that I get in the gym all the time by people who want to lose weight.
My simple suggestion is they are all great ways to lose weight so choose the ones you enjoy and do it consistently.
I would highly recommend that you get a heart rate monitor to track your effort and intensity in your workouts. Tracking heart rate is a great way to measure your exercise progress and can give you important data on how you should train.
The best data that it will give you is if your heart rate has been one hundred and thirty eight every single workout for the last four weeks and you have not seen results, then that will tell you that you are not pushing yourself enough to break your plateau.
The next step would be to either start running on an incline or a hill or push yourself to pedal faster in your workouts, or swim faster etc.
Your heart rate can be a great number to use to guide your workouts and take you to the next level.
What is your favorite form of cardio?
Empty Stomach versus Full Stomach
There have been research and studies that show both the pros and cons of exercising on an empty stomach and if it really matters. In my opinion, doing cardio on an empty stomach versus eating a light snack about an hour before is controversial.
The theory is if you workout on an empty stomach, you will burn more fat calories because you will not have any food in your system to burn through, therefore achieving lower body fat.
If your goal is to only worry about tapping into your fat stores then this may be an option for you. My argument is if you are exercising on an empty stomach is, are you going to have enough energy to have an intense workout, which in my opinion is more important for long term fat/weight loss.
If you are going for endurance you most definitely do not want to do cardio on an empty stomach as it will reduce your aerobic capacity.
A clear cut answer from me would be to eat a light snack an hour before so you can have more energy during your cardio workout but not have too much food to burn to get to your fat stores.
Cardio in the morning versus late at night
Cardio has been recommended by many fitness professionals to be done early in the morning because of the fasting that has been done after eight hours of sleep.
Once again I think this is questionable and it is all about personal preference. Doing cardio in the morning for some people allows them to have more energy throughout the day and have a more clear mind.
Doing cardio in the evening can for some people like myself, actually have more benefits because of the nutrients that you have ate and the water you have drank throughout the day is in your system to be used. I personally have more energy in the evening and find that I push myself harder at night.
I am a believer that everyone has a different peak workout time and that one should figure out that time and use it to their advantage.
In my opinion it does not matter when you do cardio in the day as long as you get it done effectively.
The speed of your workouts and weight loss
It has been taught for years that the slower your cardio exercise the better it is because it burns more calories from fat.
You must define what your goal is and what you want for the long term first before you come to any conclusions on your training style. I think that you can lose weight doing either slow and less intense exercise as well as doing fast high intensity workouts.
One thing that I would encourage you to look at is how you want your body to look like. Compare the look of athletes from different sports such as marathon running and track sprinters. You will notice the difference in how their bodies are shaped.
There is no one superior way to the other and so it is just about what your goals are and what you want to look like.
If you are going for a long lean and not as much muscle on your body look, then do the long duration like cardio workouts. If you are looking for a more muscular and defined framed then do the higher intensity and faster workouts.
My advice for you
Try the methods that I presented to you above and test them on yourself and see how you feel, how your body changes and reacts, and the overall results that you get.
If you are getting closer to the results that you are looking for, then stick with that program and train using those techniques.
I am not a believer in there is only one way to train. I just believe there is a systematic approach you can take to fitness and then it is up to you to test those approaches to see what works best for you.
We all have different bodies so we need to find out the best ways to train ourselves.
What have you found works best for you?
Why I wrote my book Body Fit
“Perseverance will get you to any goal that you want. You just have to want it bad enough”
The Missing Link
Here are the best exercise and workout shoes. Being comfortable and taking care of yourself is the most important thing you can do to feel empowered and motivated. My suggestion to buy these shoes would be to go to Zappos.com. What is your favorite clothing store to buy at? Mine is usually Foot Locker.
Do you need motivation for today? Watch my video above and reblog this to the tumblr community to motivate them LET’S GO :)
The most important thing to pay attention to when doing cardio is your heart rate. Typically that is the best way to gauge your intensity and the higher your heart rate the more intense is your workout. The more intense your workouts are the more results you will get.
I just created a exercise and workouts page on my blog here so that you guys can always refer back to it if you forget how to do the exercises. It is http://fiture.co/exercises I am sooo excited to offer it to you because I believe it will add a lot of value and help you guys. What do you guys think?
I would like your guys feedback and to help all of the readers and viewers of my blog by leaving a comment below on a quick tip or resource that you have found to help you achieve your fitness goals or make your fitness journey easier or more effective. Also leave your facebook, twitter, or tumblr address too so that others can connect with you and build a stronger support system. Do you think that goal achievement is more effective when you have a support system? I know it has helped me.
How to Reward yourself when you hit your fitness goal!
How do you plan on rewarding yourself when you reach your fitness goal?