5 Types of Fat Shredding Cardio

First let me say that I am not one of those religious cardio bunnies you see sweating their life away for an hour on the treadmill. Unless you’re main goal is to shred tons of fat, and even then it’s questionable, I don’t feel like steady state cardio is as much of a necessity as weight lifting; but everyone is different. However, I do believe that various types of cardio or cardiovascular training are extremely important about 5 days a week. Cardio keeps your heart strong and healthy and also keeps your body fat down.

Below is a list of five different types of cardio and what they can do for your body!

  1. Steady State Training

treadmill

  • Involves training at the same workload OR the same speed & level for an extended period of time ranging from about 20 minutes to 60 minutes.
  • Steady state cardio is constant; there are no moments of rest.
  • Steady state cardio will burn fat AND muscle. Those of you more focused on building muscle might want to avoid steady state training.
  • An example would be jogging at speed level 7 for 30 minutes on a treadmill or using the Stairmaster at level 4 for 30 minutes.
  • This type of cardio training is great for all fitness levels especially beginners.
  1. HIIT: High Intensity Interval training (my favorite!)hiit
  • HIIT requires you to train at a high level for a short period of time followed by a relaxed recovery period.
  • The switch from a higher intensity to a lower intensity really heats things up and confuses the body.
  • This type of training is great for all fitness levels.
  • For those of you who are focused on burning fat without eating away at the muscle you have worked so hard to build, I would recommend utilizing HIIT. It allows the body to burn fat while holding on to muscle.
  • An example would be training on theStairmaster beginning at level 4 for the first 4 minutes. Bump it up 2 levels to level 6 for 2 minutes. Bump it up 2 more levels to level 8 for 2 minutes then bump it up to level 9 for the last-minute. Repeat this process 1 – 2 more times to complete the training sequence.
    • You can adjust levels/speeds to your fitness level. Beginners may start at level 3 instead of 4.
  1. Fartlek Training – My brother introduced me to this type of cardio training after he received his PT certification.

fartlek

  • Fartlek training is very similar to HIIT.
  • Traditional Fartlek training is unstructured and is performed by surging from one landmark to another.
  • It can also be structured. What I mean by that is you can train by determining what speed and time to perform at; basically creating a routine.
  • This type of training is very demanding, therefore is recommended for people who are experienced with running and fitness.
  • For more information on Fartlek training and sample Fartlek training workouts click the link below.

http://running.competitor.com/2012/03/training/workout-of-the-week-fartlek-session_49932

  1. Circuit Training or Super Circuit Trainingdeadlift
  • Traditional circuit training involves rotating through pre-determined exercises for a certain amount of time or rounds.
  • Super Circuit Training is aerobic training that involves a combination of anaerobic exercises like resistance training with short periods of cardio.
  • An example of this would be to perform 3 minutes on the treadmill followed by 1 minute of squats then immediately performing 3 minutes on the elliptical followed by 1 minute of leg presses, so on and so forth.
  • This type of training is perfect for those of you trying to squeeze maximum training into a short period of time.
  • Super Circuit training is also great for those of you competing in anesthetic competitions like body building. It allows you to burn the fat without wasting precious muscle mass.
  1. Cross Trainingcrosstraining
  • When I do decide to train cardio, I am a huge fan of cross training. I get bored easily so I like to switch it up to keep my motivation high.
  • Cross training is simply switching from different cardio machines remaining on one machine for a certain amount of time and then switching to another for a certain amount of time.
  • An example of this type of training would be performing 10 minutes on the treadmill, switch to 10 minutes on the arc trainer, and then 10 minutes on the stationary bike.
  • You can also choose to switch machines each day: stationary bike one day, treadmill the next day, etc.

Frequency, Duration, & Intensity

  • 3 – 5 sessions a week is recommended
  • 20 – 60 minute sessions
  • 55% – 90% of your max heart rate

These numbers can change. We aren’t robots therefore we are not all the same and do not require the same times, intensities, and frequencies. Consult with your doctor or personal trainer to determine what your body needs.

Not one type of cardio is better than the other though each one yields very different results. When determining which type of cardio training is best for you I recommend utilizing one that you enjoy doing. If you don’t enjoy cardio at all HIIT or Super Circuit Training might be right up your ally. If you are a book-worm and don’t mind reading while doing steady state cardio then by all means give it a whirl!

You need to find the type of physical activity you enjoy doing to keep your body and mind as healthy as possible. If you don’t enjoy it, do you think you’ll be motivated to do it 3 – 5 times a week? My guess is probably not; I wouldn’t.

Be healthy. Be happy.

-mk

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Diet or Exercise – Which one is more important? – Part. 2

Dieting-vs.-Exercising-Which-Works-More-For-Weight-Loss

Not only is nutrition vital in living a healthy lifestyle but so is exercise. Exercise should be as much of a necessity as good nutrition for many reasons. One of the most important is that it helps to treat and prevent bone diseases like Osteoporosis.

Exercise also helps build and improve:

  • Muscle strength
  • Coordination
  • Balance
  • Overall health

Exercise is my absolute favorite part of my day! It’s all I think about when I am at work all the way up until I walk through my gym’s doors. But not everyone enjoys exercise like I do. Below are a few statistics I found on www.fitness.gov about Americans and exercise:

  • Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.
  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.
  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, video games, computer).

http://www.fitness.gov/resource-center/facts-and-statistics/

I don’t know about you, but I am appalled! I am pretty sure I scared my mother with the sound my jaw made when it hit the ground (okay, not really, but it was a pretty good visual!) I can and can’t believe the percentage of adults that participate in 30 minutes of physical activity each day: 5%! That’s it?!

Did you know that by participating in 30 minutes of cardio vascular training and weightlifting you can:

  • Help prevent heart disease and stroke, the #1 and #5 killer of Americans.
  • Achieve greater peak bone mass
    • Bone is living tissue, like muscle, that gets stronger as a result of being put under pressure. Bone mass typically peaks in the third decade of life. After this time, bone deteriorates
    • The best exercise for building strong bones is the weight-bearing kind (i.e. weight lifting, hiking, jogging, tennis, and dancing). Swimming and bicycling are not weight-bearing forms of exercise although they are great for cardiovascular training.
    • Improve balance, coordination, and muscle strength.

Remember: always consult your doctor before starting any form of training, especially if you have high blood pressure, heart issues, diabetes or obesity.

A great example as to why diet and exercise go hand in hand is bone diseases like Osteoporosis. Osteoporosis is the deterioration of the bones where they become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium and vitamin D. A diet rich in calcium and vitamin D can help prevent and/or manage osteoporosis. Also, regular physical activity strengthens the bone as a result of being put under pressure (weight bearing exercise).

Nutrition alone cannot help prevent and manage bone disease and vice versa. Both exercise and nutrition are needed. Physically active people hold calcium in their bones, while sedentary people tend to lose calcium. Weight bearing exercises are recommended for people at any age.

As you can see both exercise and nutrition are needed to successfully help prevent and manage not only Osteoporosis but your over-all health.

Now that you know why you should exercise, maybe you don’t know where to start. Below are some recommendations I came up with to help you get started:

  • Join a gym: A sense of community can be very motivating.
  • Get an accountability partner: It’s easier to stay motivated when you are held accountable.
  • Do your own research: There are various kinds of exercise tutorials all over the internet. Check out bodybuilding.com, you-tube, and instagram for help with learning new exercises or diet tips.

http://www.bodybuilding.com/fun/training.html

https://www.youtube.com/

https://instagram.com/fitlife.mk/

  • Begin with a personal trainer. Personal trainers can be a huge help or can be a huge disaster. Be picky in choosing who you work with, and trust your gut. If you are not comfortable with the way he/she trains, ask for someone else. Do not ever put your well being on the line. You can learn a lot from personal trainers. If you start out training with a personal trainer for a few months, chances are you will learn some knowledge that will give a foundation to build upon and get you started on your own. For example, I started training with my brother. He was certified at the time and knew much more than I did. That was three years ago. Now, I workout on my own. I do my own research and put together my own workouts.
  • Utilize Technology: we live in a very technologically advanced world. Apps like MyFitnessPal can help you track nutrition and exercise. You can also use fitness bracelets like FitBit. The only warning I give with utilizing apps and bracelets is that they should not be the sole form of tracking your physical activity/nutrition. They should be supplemental, or used along with tracking your fitness manually. They are not 100% accurate and are likely to malfunction at any time (psh, technology, right?).
  • Keep a fitness journal: This was another thing I used to get started in fitness. All you need is a blank notebook and a pen. Jot down the date and what muscle group you are training. Underneath this you simply write down the exercises you want to do along with how many sets and repetitions. Also, write down the weight you did for each exercise. The reason for this is so that you have something you can refer back to in the future. In order to get stronger you have to move up in weight. Having a visual record helps you judge how much to bump up your weight.

Below is an example of how you would write out your routine:

6/9/15 – Back and Bis

  1. Lat Pull Down – 10 x 4 (10 repetitions for 4 sets) – 50lbs (the weight you used)
  2. Barbell Row – 10 x 4 – 45lbs
  3. Close Grip Row – 10 x 4 – 40lbs
  4. Pull-ups – 10 x 4 – body weight

Nutrition and exercise are vital to living a healthy lifestyle. I truly believe you cannot have one without the other unless you are a person with disabilities that hinder you from participating in physical exercise like people who are paralyzed. In this situation, nutrition would be most important.

If living a healthy lifestyle is a goal of yours or if you are looking to turn your life around only YOU can make that decision. Only YOU can take that first step. No one is going to do it for you. It will be hard, it will be frustrating. You will have days where you want to give up, but guess what? You will have many more days of feeling successful; Days where the blood, sweat, and tears are worth it. The overwhelming feeling of accomplishment truly trumps the feeling of failure.

It’s time to make your move towards living a healthy life!

Follow my blog to help inspire and motivate you towards living a FitLife.

-mk

What does fitness and exercise do for you?

What does fitness and exercise do for you? Does it provide a place of solitude from our less than perfect world? Has it taught you how to self motivate and have discipline in all areas of your life? Fitness has changed me as a person in more ways than I can count.

In the beginning it was all about looking good, am I right? I mean, there are always those problem areas everyone suffers with or so WE think. We want to get in the gym and fix them. Now, when I go to the gym I am constantly working on molding my body, building my muscles to look how I want them to look. I am also working on myself inwardly, teaching myself patience with my body in the gym and with my life outside of the gym.. You see, in the beginning looking good was largely about my presentation to the world. How does the world view me? Do they like what they see? Those thoughts consumed my mind as I was growing up. I think that is pretty much the “norm” for any teenager growing up in a superficial world.

Point blank: that doesn’t matter. Yes fitness and exercise is all about changing your appearance but, it should be deeper than that. You shouldn’t be working solely on your appearance you should be working on who you are as a person; growing stronger not only physically but mentally as well. Think about Arnold Schwarzenegger, Nicole Wilkins, or Ashley Kaltwasser… they all train day in and day out not only in the gym but outside of the gym as well. They have to maintain the highest level of self-control, self motivation, discipline, persistence, and determination to make it to where they are now. Those are characteristics that fitness and exercise has taught me.

I have learned self-control with my diet and have learned to listen to my body when it needs something like any nutrients I may be missing or craving. I listen to my “junk” cravings and control them as well. When I first started analyzing my diet and meal prepping it was hard, stressful, and frustrating. Now, it is like second nature. I cannot have a balanced day without the meals I prep OR without the exercise my body craves.

Self motivation is one of the most difficult characteristics for any person to learn. We can all find motivation through someone who is successful and who can offer wise words of wisdom because they have been where we are now, at the bottom. It takes a very strong person to get up in the morning and go to the gym because they know the goals they have set forth for themselves and they know that they want it more than they want to breathe. That is self motivation. You are motivated by what you want and not by what you see others have achieved.

Discipline, persistence, and determination I place in the same sort of category. I feel each of these characteristics are links in a chain. Without one or the other, there would be a missing link and an incomplete chain.

“It takes true determination to be persistent enough to learn the discipline it takes to achieve your goals.” – Me 🙂

Make sense?

Dig down deep and find your determination.

Be persistent and don’t give up.

Discipline yourself, don’t show up and do less than your best, ALWAYS work hard and success will follow.

I may not be where I want to be, but I am closer than I was yesterday.

M.