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Cardio WorkoutsCardio workouts can get very long and boring. I do not believe steady state cardio is the only way to go. I also do believe exercises such as jogging are great for fat loss. While primarily you want to build muscle, it is pointless having all that muscle covered in a a layer of fat that stops them being revealed. Cardio is an essential no matter how you choose to do it. Some find cardio a necessary evil, I myself enjoy the feeling. Your heart is a muscle as well and needs a workout, a good cardiovascular base is required for all types of training
So even if you have developed the best pecs, using the best chest exercises, as you gained that new muscle you will have gained some fat with it. You need to reduce the fat through a combination of eating less and cardio workouts. Keep in mind cardio exercises will increase your metabolism and fat burning ability, eating less does not and can lead to a slower metabolism. So the best strategy is eat a little less and cardio alot more. You only need to do as much cardio as you as an individual need to see results. The most effective form by far is Interval Training. Cardio workouts that incorporate intervals are shorter more intense and more effective for fat loss. There has been plenty of research that confirms this. Obviously the harder you go the better. Have a look at the body of an elite sprinter, very muscular and very little fat, yet their training is made up of power work and short intense burst of speed. If you have never done this type of cardio, I do not recommend it for beginners, When you can comfortably do steady state cardio for 30 mins at 75%, you are ready for intervals. To determine your training heart rate, use the following formula First work out your resting heart rate. The best time to do this is when you are nice and relaxed early in the morning. Take your pulse for 15 seconds and then multiply it by 4. This will give you, your resting heart rate in beats per minute. (BPM). 220 - your age - resting heart rate = heart rate reserve (HRR) HRR x .65 (65%)+ RHR = Target training zone HRR x .75 (75%) HRR x .85 (85%) Example: I have a resting heart rate of 52 beats per minute. I am 41 years old. 220 - (age)41 = 181 - (HRR)52 = 129 (BPM) 75% of 129 = 96.75 + (HRR)= 148.75 So to train at 75% I would aim for 148.75 beats per minute or round it off to 149. 75% is good for steady state cardio workouts, so once you can do this for 30 minutes you are ready for some intense intervals and watch the fat fly off as you become a fat burning machine. Now if that is all too confusing try a heart rate monitor. When you begin intervals, 65% BPM will be your low level, your upper level will know no limits. Forget the fat burning zone on cardio machines it is irrelevant. Yes it is true you burn more carbohydrate as fuel the more intense you workout, but you also burn more total calories and that is the most important thing. Besides the hammering you give your body, you will be so depleted of carbs your body has no choice but to use more fat for fuel as you recover. Your metabolism is elevated for several hours after an interval workout, so the fat burning effects continue. This is called EPOC (Exercise Post Oxygen Consumption) I am sure you really wanted to know that. I will provide a couple of cardio workouts to get your started, but remember you must be able to do 30 mins at 75% before attempting the intervals. These are quick workouts that will take you no longer than 30 mins each, including warm up and cool down. By the way this type of training is what will reveal your six pack. Visit the following links for a 10 week plan, by the end of it, you will have dropped a significant amount of fat and those muscle will start showing through. 1.Decreasing intensity cardio workouts (hard)(Weeks 1-3)
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