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The following workout is already posted on my site. I just decided to post it here so I can get some feedback on my views. Remember though, I'm not saying my way is the best, and my way probably resembles a lot of other ways. Oh, and my site has been updated with some pics. Check it out: www.geocities.com/builderofmuscles
Burn Fat Like a Blow Torch With H.E.A.T. Cardio
By Parth Shah
Conventional wisdom tells us that there are three ways to lose weight:
1)Aerrobic exercise
2) Dieting
3) Both aerobic exercise and dieting
I beg to differ. In this article I will present some tried and true ways of shedding body fat. We will start off with some cardio workouts, and then I will present you some hardcore dieting strategies.
Interval Training
There are three parameters to cardiovascular training. The first on is known as minimal redundancy. This means your cardio workouts will vary in intensity, duration and mode of action. This strategy increases results by improving recovery, minimizing boredom, and reducing the chance of repetitive overuse injuries.
Interval training is brief, maximal efforts followed by longer periods of lower-intensity work. This is where I present the idea of maximal intensity. 25 percent of your workouts will be aerobic in nature. These intervals will accelerate recovery by stressing antagonistic energy systems. Think of these workouts as “light days.”
You know how you’re supposed to gradually add more weights as you progress when benching or squating? Well, cardio works the same way. This is known as progressive overload where the workouts that initially are sufficient to improve your fitness levels will be insufficient as you become fitter. So, your training program must have a mechanism in place to ensure that your workouts are continuously more difficult as your fitness levels increase.
The first step you need to do in developing your interval training program is to choose three activities. You must vary your training according to minimal redundancy. You should do these workouts 3 to 4 days a week. No more, no less. No more because then it will lead to over training. No less, because the training will be insufficient for fat loss.
So, lets say you choose running, jump roping, and shadowboxing. Start off with a 10 minute warmup, and than immediately get into you’re training. 20 minutes of high intensity cardio, followed by 40 seconds of low intense cardio. A stop watch is very crucial in this training. You can also do 1 minute of high intensity, with 2 minutes low intensity, as long as you keep it at 1:2 ratio. Your low intensity intervals should be twice as much as the high intensity intervals. Anything more than a 60 second high intensity interval would be stretching it.
Here is a sample training program:
Week one
Mon Run 5 cycles
Tue Jump Roping 6 cycles
Thu Shadowboxing 7 cycles
Fri Run 8 cycles
Week two
Mon Jump Roping 6 cycles
Tue Shadowboxing 7 cycles
Thu Run 8 cycles
Fri Shadowboxing 9 cycles
Notice the pattern, and develop your training accordingly.
EDT
EDT is a very interesting style of cardio. You will also see other similar type of cardio training, such as Max-OT. But the purpose of the cardio routines is the same: to burn fat. I suggest performing these routines once or twice a week. I want you to run. Pre-measure a certain distance, such as 1.5 miles, and walk/jog/run that distance. The point is to increase your time each time you perform the workout.
So, if 1.5 miles took you 20 minutes the first time. The next time you do 1.5 miles, it should take you no more than 19 minutes and 59 seconds. It’s this gradual change that’s extremely important.
Guerrilla Cardio
Guerrila Cardio is simply interval training using sprinting and jogging intervals. But what I’m interested in, is the Guerrilla Circuit. The guerrila circuit is a high intensity interval cardio circuit training regimen that will leave you sweating within minutes. The best thing about the Guerrilla Circuit is that it only takes about 17 minutes.
Start off with a light warmup, and than go directly to the first station:
Station One: Sprinting
sprinting for 20 seconds
rest for 10 seconds
sprinting for 20 seconds
move to station 2 (10 seconds)
Station 2: Skipping Rope
Skip rope for 20 seconds
Rest for 10 seconds
Skip rope for 20 seconds
Move to Station 3 (10 seconds)
Station 3: Jump Squats
Jump Squats for 20 seconds
Rest for 10 seconds
Jump squats for 20 seconds
Move to station 1 (10 seconds)
Repeat cycle three times (9 minutes total)
Cool down for 3 to 5 minutes.
High Octane Cardio
I first heard of HOC training on T-mag.com. It was later reprinted by Mike Mahler on Bodybuilding.com. It breaks a lot of rules about carbohydrates and fats, but it provides for a great workout, and it should definitely be used to get lean. I will provide a link to the article on this site.
I suggest 2 to 3 HOC workouts a week. And alternate between the three HOC workouts found on Bodybuilding.com. If those activities are not possible, than substitute your own activities. I prefer shadowboxing, running, and jump roping.
H.E.A.T.
This is a training system I developed by myself. You’ve probably heard about it before, but I never bragged too much about it because it needed a lot of work. It’s basically a combination of everything I’ve learnt to focus on power, speed, agility, strength, and endurance all at the same time in one, 60 minute workout.
This has also helped me take my weight below 155 pounds. I’m now 154. I’ve never been 154, and I haven’t even dieted stricltly, or use any fat burner. Fat burners only lose water weight, which is gained back after you are off the fat burner. Many times, the fat burners dehydrate you, or screw around with your metabolic system.
H.E.A.T. stands for High Endurance Anaerobic Training. I’m an advocate of a quick and fast training style. I have come to beleive that endurance and strength are the back bones of any athletic endeavor. With this in mind, I stumbled upon the following workout using everything I have learned over the years.
In H.E.A.T. cardio you need three different activities. It must be activities that can be both aerobic and anaerobic. Because I have come to learn to think of aerobic and anaerobic is one of the same. They are both a form of endurance, and are both utilized during a fight.
The activities you use are very important. I will list a few activities that can be used in low and high intensity intervals:
Low Intensity High Intensity
Walking/Jogging Running/Sprinting
Shadowboxing (60%) Shadowboxing (90%)
Jump Roping Jump Roping
(Regular) (Double Skips)
Cycling (60%) Cycling (90%)
Heavy Bag Heavy Bag
(single techniques) (combinations)
These are just examples of ways to make an activity go from low intensity to high intensity. I believe that you should start off with a low intensity and progressively increase the intensity, until at the end, the intensity is at close to 100%.
This is similar to the HIIT philosophy concerning progressive overload, but the purpose is to get to a point where you can go at 90% for a longer period of time.
The H.E.A.T. cardio workout
The H.E.A.T cardio workout is very simple. It requires you to take your body to the max three different times during the workout; one time for each activity. So, I like using shadowboxing, jump roping, and running.
Lets say I decided to do 4 rounds of shadowboxing. The first two rounds are going to be relatively low-intensity. In the third round, I’m going to make more combinations, add more power to the combos, and add more speed. The last round, I’m going to go all out. I’m going to break the rules, but adding elbows and knees to my imaginary opponents, and doing agility, bouncing here and there, non stop for the last three minutes.
Same thing with jumproping. The first round I may do regular jump roping with a few one-legged skips. The second round I’ll do side to side slaloms with a few cross-overs. Finally, the third one I’ll start off with regular jumping and increasing the speed into double skips.
Now, we get to running. Running is very simple. Lets say I do 2 miles. I’m already exhausted from the four rounds of shadowboxing, and the three rounds of jump roping. So, I’m going to start off with a walk for the first quarter mile. Than jog for about a mile. Than start running, until I’m about 2 to 3 blocks from my house, and gallop into a full sprint. WALAH! That cardio workout couldn’t have lasted more than 45 minutes.
Are you burning FAT? OR are you burning CARBS?
All right, I am not getting much into this. Cuz I’m tired and this article is already long as it is. I still have to talk about nutrition and supplements. Lets get one thing straight, the higher you heart rate is, the more calories you burn. Ok? Got it? Good, now lets get on with some other facts.
Low intensity cardio burns more fat than high intensity cardio, but burns less calories. High Intensity cardio burns more carbs and protien than low intensity cardio, but burns more calories. All right, so if you burn 200 calories during low intensity, with 90% calories coming from fat, you burn 180 fat calories. Not bad. If you burn 300 calories from high intensity cardio, with 75% coming from fat, you burn 225 calories, much better.
How do you decide? Ok, well if you really want to decide between the two, here it is:
1) If your goal is to preserve muscle, and burn fat, do long durations of low intensity cardio.
2) If your goal is to increase anaerobic endurance, burn fat and don’t mind if you lose a little muscle, do high intensity cardio.
3) If you want the benefits of both, than do H.E.A.T cardio.
Aight, I’m ending this article. Time to go to sleep. (Yawn) There will DEFINITELY be a part two. Watch out for it.
Burn Fat Like a Blow Torch With H.E.A.T. Cardio
By Parth Shah
Conventional wisdom tells us that there are three ways to lose weight:
1)Aerrobic exercise
2) Dieting
3) Both aerobic exercise and dieting
I beg to differ. In this article I will present some tried and true ways of shedding body fat. We will start off with some cardio workouts, and then I will present you some hardcore dieting strategies.
Interval Training
There are three parameters to cardiovascular training. The first on is known as minimal redundancy. This means your cardio workouts will vary in intensity, duration and mode of action. This strategy increases results by improving recovery, minimizing boredom, and reducing the chance of repetitive overuse injuries.
Interval training is brief, maximal efforts followed by longer periods of lower-intensity work. This is where I present the idea of maximal intensity. 25 percent of your workouts will be aerobic in nature. These intervals will accelerate recovery by stressing antagonistic energy systems. Think of these workouts as “light days.”
You know how you’re supposed to gradually add more weights as you progress when benching or squating? Well, cardio works the same way. This is known as progressive overload where the workouts that initially are sufficient to improve your fitness levels will be insufficient as you become fitter. So, your training program must have a mechanism in place to ensure that your workouts are continuously more difficult as your fitness levels increase.
The first step you need to do in developing your interval training program is to choose three activities. You must vary your training according to minimal redundancy. You should do these workouts 3 to 4 days a week. No more, no less. No more because then it will lead to over training. No less, because the training will be insufficient for fat loss.
So, lets say you choose running, jump roping, and shadowboxing. Start off with a 10 minute warmup, and than immediately get into you’re training. 20 minutes of high intensity cardio, followed by 40 seconds of low intense cardio. A stop watch is very crucial in this training. You can also do 1 minute of high intensity, with 2 minutes low intensity, as long as you keep it at 1:2 ratio. Your low intensity intervals should be twice as much as the high intensity intervals. Anything more than a 60 second high intensity interval would be stretching it.
Here is a sample training program:
Week one
Mon Run 5 cycles
Tue Jump Roping 6 cycles
Thu Shadowboxing 7 cycles
Fri Run 8 cycles
Week two
Mon Jump Roping 6 cycles
Tue Shadowboxing 7 cycles
Thu Run 8 cycles
Fri Shadowboxing 9 cycles
Notice the pattern, and develop your training accordingly.
EDT
EDT is a very interesting style of cardio. You will also see other similar type of cardio training, such as Max-OT. But the purpose of the cardio routines is the same: to burn fat. I suggest performing these routines once or twice a week. I want you to run. Pre-measure a certain distance, such as 1.5 miles, and walk/jog/run that distance. The point is to increase your time each time you perform the workout.
So, if 1.5 miles took you 20 minutes the first time. The next time you do 1.5 miles, it should take you no more than 19 minutes and 59 seconds. It’s this gradual change that’s extremely important.
Guerrilla Cardio
Guerrila Cardio is simply interval training using sprinting and jogging intervals. But what I’m interested in, is the Guerrilla Circuit. The guerrila circuit is a high intensity interval cardio circuit training regimen that will leave you sweating within minutes. The best thing about the Guerrilla Circuit is that it only takes about 17 minutes.
Start off with a light warmup, and than go directly to the first station:
Station One: Sprinting
sprinting for 20 seconds
rest for 10 seconds
sprinting for 20 seconds
move to station 2 (10 seconds)
Station 2: Skipping Rope
Skip rope for 20 seconds
Rest for 10 seconds
Skip rope for 20 seconds
Move to Station 3 (10 seconds)
Station 3: Jump Squats
Jump Squats for 20 seconds
Rest for 10 seconds
Jump squats for 20 seconds
Move to station 1 (10 seconds)
Repeat cycle three times (9 minutes total)
Cool down for 3 to 5 minutes.
High Octane Cardio
I first heard of HOC training on T-mag.com. It was later reprinted by Mike Mahler on Bodybuilding.com. It breaks a lot of rules about carbohydrates and fats, but it provides for a great workout, and it should definitely be used to get lean. I will provide a link to the article on this site.
I suggest 2 to 3 HOC workouts a week. And alternate between the three HOC workouts found on Bodybuilding.com. If those activities are not possible, than substitute your own activities. I prefer shadowboxing, running, and jump roping.
H.E.A.T.
This is a training system I developed by myself. You’ve probably heard about it before, but I never bragged too much about it because it needed a lot of work. It’s basically a combination of everything I’ve learnt to focus on power, speed, agility, strength, and endurance all at the same time in one, 60 minute workout.
This has also helped me take my weight below 155 pounds. I’m now 154. I’ve never been 154, and I haven’t even dieted stricltly, or use any fat burner. Fat burners only lose water weight, which is gained back after you are off the fat burner. Many times, the fat burners dehydrate you, or screw around with your metabolic system.
H.E.A.T. stands for High Endurance Anaerobic Training. I’m an advocate of a quick and fast training style. I have come to beleive that endurance and strength are the back bones of any athletic endeavor. With this in mind, I stumbled upon the following workout using everything I have learned over the years.
In H.E.A.T. cardio you need three different activities. It must be activities that can be both aerobic and anaerobic. Because I have come to learn to think of aerobic and anaerobic is one of the same. They are both a form of endurance, and are both utilized during a fight.
The activities you use are very important. I will list a few activities that can be used in low and high intensity intervals:
Low Intensity High Intensity
Walking/Jogging Running/Sprinting
Shadowboxing (60%) Shadowboxing (90%)
Jump Roping Jump Roping
(Regular) (Double Skips)
Cycling (60%) Cycling (90%)
Heavy Bag Heavy Bag
(single techniques) (combinations)
These are just examples of ways to make an activity go from low intensity to high intensity. I believe that you should start off with a low intensity and progressively increase the intensity, until at the end, the intensity is at close to 100%.
This is similar to the HIIT philosophy concerning progressive overload, but the purpose is to get to a point where you can go at 90% for a longer period of time.
The H.E.A.T. cardio workout
The H.E.A.T cardio workout is very simple. It requires you to take your body to the max three different times during the workout; one time for each activity. So, I like using shadowboxing, jump roping, and running.
Lets say I decided to do 4 rounds of shadowboxing. The first two rounds are going to be relatively low-intensity. In the third round, I’m going to make more combinations, add more power to the combos, and add more speed. The last round, I’m going to go all out. I’m going to break the rules, but adding elbows and knees to my imaginary opponents, and doing agility, bouncing here and there, non stop for the last three minutes.
Same thing with jumproping. The first round I may do regular jump roping with a few one-legged skips. The second round I’ll do side to side slaloms with a few cross-overs. Finally, the third one I’ll start off with regular jumping and increasing the speed into double skips.
Now, we get to running. Running is very simple. Lets say I do 2 miles. I’m already exhausted from the four rounds of shadowboxing, and the three rounds of jump roping. So, I’m going to start off with a walk for the first quarter mile. Than jog for about a mile. Than start running, until I’m about 2 to 3 blocks from my house, and gallop into a full sprint. WALAH! That cardio workout couldn’t have lasted more than 45 minutes.
Are you burning FAT? OR are you burning CARBS?
All right, I am not getting much into this. Cuz I’m tired and this article is already long as it is. I still have to talk about nutrition and supplements. Lets get one thing straight, the higher you heart rate is, the more calories you burn. Ok? Got it? Good, now lets get on with some other facts.
Low intensity cardio burns more fat than high intensity cardio, but burns less calories. High Intensity cardio burns more carbs and protien than low intensity cardio, but burns more calories. All right, so if you burn 200 calories during low intensity, with 90% calories coming from fat, you burn 180 fat calories. Not bad. If you burn 300 calories from high intensity cardio, with 75% coming from fat, you burn 225 calories, much better.
How do you decide? Ok, well if you really want to decide between the two, here it is:
1) If your goal is to preserve muscle, and burn fat, do long durations of low intensity cardio.
2) If your goal is to increase anaerobic endurance, burn fat and don’t mind if you lose a little muscle, do high intensity cardio.
3) If you want the benefits of both, than do H.E.A.T cardio.
Aight, I’m ending this article. Time to go to sleep. (Yawn) There will DEFINITELY be a part two. Watch out for it.
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