Monday, March 7, 2011



There is nothing more frustrating than watching countless people at the gym wasting their time doing 45-60 minutes of cardio on the treadmill, elliptical, stationary bike or stair climber.

It’s amazing how many people think they are actually burning fat and calories by doing something that is so ineffective. Let me start by letting you know that there is a way ou can achieve 9x more effective at burning fat results by changing up your cardio and intensity.

The key is doing a workout that allows you to burn calories and fat hours after you have finished.

Imagine being able to burn fat 36 hours after your workout by cutting your cardio workout in half?

Well you can by using the HIIT or High Intensity Interval Training method. This method of training, when done correctly, produces what is called EPOC (Excess Post Workout Oxygen Consumption) which oxygen (EPOC) used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervations and anabolism.


During our training, Angela and I would do the following workout on our cardio and conditioning days which was twice per week. We still had to do the regular runs 5-6 times per week, but these were the interval training days.

Warm Up

3-5 km runs on the treadmill

10 rounds of interval training on the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
Repeat 5 more times for 10 total


Add this workout two times per week when you are training for a fight or three times a week if you want to burn fat and lose weight

Below I have posted the “7 Signs You Are Doing Too Much Cardio” or useless anyway, so check out if you qualify


I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.

My friend Craig Ballantyne of couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"

You know you wasting your time doing too much useless cardio when:

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#4 - You hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favourite television shows while doing cardio.

#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.


1 comment:

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