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Cardio Timing for Fat Loss

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cardiotiming

Have you ever considered how important the timing of your cardio is? Some people are completely obsessed with the topic while others dismiss it as completely unimportant. The question today is does it matter at all?

Cardio Before Weight Training

Doing cardio before you train with weights is something that the uninformed gym member will think is perfectly acceptable. The consider it a warm up for their weight training session. The problem is the science behind the idea just doesn’t work. In order to understand this, you need to understand the two fuels that your body uses.

Glycogen is the energy source utilized during a weight training session. Your muscles eat this stuff up. It is made primarily by the muscles and the liver. Think of it like rocket fuel—it burns easily. This is why your body uses it during weight training. It provides a fast burning fuel source for the body when it needs it most.

Fat is the other energy source utilized by your body. This is an energy source that is generally used during cardio exercise. It takes longer to burn and is slower to release than glycogen is.

Glycogen and fat are both used during cardio training. However, it is glycogen that goes first. Think about what you just learned:

  • The body has two sources of fuel: glycogen and fat
  • Glycogen is fast burning and gets burned first
  • Glycogen is necessary for fuel during weight training

Thus, why would you do your cardio prior to your weight training if it is simply going to deplete your glycogen stores? In response, your body will break down muscle tissue to turn it into glycogen during your weight training session to give your body energy. Obviously this is a very bad situation and it is why you should NEVER do your cardio prior to the weight training.

Cardio After Weight Training

Another option is to do your cardio immediately after your weight training session. There are some who say it is better to give at least 8 hours between weight training and cardio training, but I have found this to be the most effective option so far. There is something about doing cardio immediately after your weight training session that has your body primed to give up fat. I inserted this into my Mission Grand Prix preparation back in December 2011 and saw amazing results. What I did was put 10 minutes of HIIT cardio at the end of my weight training sessions and I saw my fat loss skyrocket during the first 2 weeks.

At this point I have my cardio scheduled after my weight training session on each day except leg day. On leg day I do not do any cardio training at all. It helps me to recover from the intensity of the leg sessions. Doing my cardio this way insures that it gets done. I don’t need 2 trips to the gym to get it done.

Cardio Training On An Off Day

Yet another option is to do cardio training on an off day. This is probably a smart idea for most people, but it requires additional time in the gym. For some people, that reason alone is enough to avoid this option.

Currently, my Mission Grand Prix preparation has me doing LISS (low intensity steady state) cardio on off days. This also seems to be aiding with fat loss. As my good friend Carlos DeJesus always says, it is all about the Experiment of One!

So tell us how you handle your cardio training. When do you get your cardio done?

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Prowler Push for Cardio Training

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Many of you are bored with traditional cardio methods and are seeking a new alternative. If you have never tried the Prowler for your cardio you are really missing out on a great workout. It gives you the unique ability to vary your load and change how you approach the exercise as a whole. I am going to discuss the benefits of the Prowler as well as give you some example workouts.

Cardio Training With the Prowler

The idea of cardio training is to raise your heart rate to increase the fat burning potential of your body. It is also aimed at conditioning you for whatever activities you participate in. Most people get their cardio training via running, biking or rowing. While these are awesome ways to get your cardio done, there are alternatives that can help you really change up your cardio routines. This, to me, is where the Prowler comes in!

The Prowler enables you to load up weight plates on it so you can vary the amount of resistance you are dealing with. A lighter weight gives you less of a cardio workout than a heavier weight. The good Prowlers (like the one pictured above) have the ability for you to push from the side where the weights are or from a lower point. Varying between those will give you a different kind of workout. This, in turn, gives you more flexibility in your cardio training and that’s a good thing.

The Prowler can be a real beast to attack. It depends upon how much weight you load up and how rough the surface is that you are using it on. Even just walking with the Prowler can be a major struggle!

Training Ideas With the Prowler

I generally do my cardio training at the end of my weight training session because it saves me from having to return to the gym to get my cardio done later. With that said, here are several ways to integrate the Prowler into your cardio training.

  • Running Prowler Push. Load up the Prowler with weight you can handle and then run 50 feet, turn the Prowler and run back 50 feet. Without resting, do this for 5 sets (a total of 500 feet). Rest for a minute and repeat this activity for 20 minutes.
  • Prowler Push/Air Squats. Load up the Prowler with a lighter weight. Push the Prowler for 50 feet using large steps (much like a walking lunge), turn the Prowler around and continue in the same manner for 50 feet. Upon returning to your starting point, turn the Prowler around, step back and do 20 air squats (bodyweight squats). Repeat this process for 20 minutes.
  • Prowler Ladders. Load up the Prowler with a moderate amount of weight. Make sure that the vertical bars where the weight goes are right in front of you. Push the Prowler for 10 feet. Now switch directions by going to the other side of the Prowler and pushing it from the low bars back the 10 feet. Now reverse direction again by pushing the Prowler from the vertical bars, this time going 20 feet. Reverse direction one more time by going to the other side of the Prowler and pushing it from the low bars back the 20 feet. Repeat this cycle until you reach 50 feet each way. Take a 1 minute rest and then repeat the process 5 times. You WILL feel this!

As you can see from the above 3 examples, the number of variables you can change when using the Prowler is high. You are limited only by your own creativity. If you have not included the Prowler in your existing cardio regimen, then now is the time to consider it. If you have, please leave a comment and let us know your favorite Prowler workout.

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5 Reasons to Use a Personal Trainer

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Personal Trainer

I used to be one of those guys who said he could do it all himself in the gym. I resisted any suggestion that I use a personal trainer. After having used a personal trainer for the past 4 months I am disappointed in myself for not having done so earlier. Here are my 5 reasons why you should use a personal trainer.

  1. They will teach you how to lift correctly. A personal trainer doesn't care about your ego. All they care about is getting the best results. That requires working the muscle and working it hard. Yes, there are times when you should use heavy weight, but even then you need to have correct form in order to lift correctly and get the results you are looking for. Sometimes doing an exercise just slightly wrong winds up working the wrong muscle group. The personal trainer knows this and will point it out to you.
  2. They will push you further than you can push yourself. Again, the personal trainer is after the maximum results for their client. As a result, they will tell you to do 5 sets of 15 reps and they expect you to get 15 reps on every single set. They won't let you quit short of the goal. If necessary they will assist your reps, but you will be getting the prescribed number whether you like it or not.
  3. They will attack your body to achieve your goals. Too many people use cookie-cutter workout routines that just don't work in the long run. A personal trainer will attack your body in a way that will help you achieve your goals. They will mix up exercises in a way that will keep your muscles guessing at all times.
  4. They will coordinate your nutrition with your training. A good personal trainer will take a big interest in your nutrition because they know that's where the results truly come from. They will adjust your nutrition to match your training. One way would be to include high carb days on the days you train large muscle groups and low carb days when you train smaller muscle groups. 
  5. They will hold you accountable. Much like the fact that they will push you harder than you can push yourself, a personal trainer will also hold you accountable. They will make sure you work your abs after each training session. They will make sure you do the lifts at the proper tempo without cheating. They will insure that you follow your nutrition plan correctly.

As you can see, these 5 reasons to use a personal trainer are pretty powerful. I suggest that you give a personal trainer a try. If you do not currently use a personal trainer, please comment on your reasons why you don't. If you currently use a personal trainer, tell us your reasons.

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8 Ways to Winterize Your Cardio

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Winterize Cardio

With “Old Man Winter” here to stay for a while, it’s tough to get motivated to get out there and do your cardio. I prefer running on a treadmill to being outside, but many of you don’t have a treadmill at home or a membership to a gym. I created a list of 8 fun (some maybe not so fun) ways to get in your cardio. Those of you living in the south count your blessings because it’s sleeting up here as I type.

  1. Find pleasure in the treadmill. You can watch TV, listen to your iPod, or switch back and forth between the two. You have the convenience of having your water, phone, etc right there by your side. I am so ADD I get really bored just looking at oncoming traffic and passing others on the sidewalk I would prefer to have this convenience. Not to mention if I schedule a run on a Saturday afternoon, I won’t have to cancel it due to weather conditions.
  2. Spin, cardio kickboxing, and other group exercise classes. If you’re a member of a gym these can be really fun because you get a great workout, you can meet people and you don’t have to think for yourself to decide what you want to do today in your workouts.
  3. Do cardio between your strength training sets. Do burpees, mountain climbers, jumps into sumo squats, jumping jacks, run up and down steps, etc.. something to get your heart rate elevated. This is a very effective way to burn fat.
  4. Jump rope. A classic favorite for all ages.
  5. Shoveling. It sucks and it’s one of my favorite things about not having a car, but it burns a ton of calories and works muscles throughout your entire body.
  6. Take pole dancing, or ballroom dancing lessons. Start playing racquetball or basketball with friends or join a league.
  7. Winter friendly sports. Try skiing, snowshoeing or ice skating. Getting bundled up to go outside burns enough calories in and of itself!
  8. Play with your kids. Keeping them entertained inside or having a snowball fight outside is bound to exhaust you. It’ll mean as much to them too as it does to your heart.

There’s so many fun activities you can do with friends or alone despite the weather. Weather, not having the time, money or accessibility are all excuses. If you want to do it then you will do it. Stop and think about what is important. If it’s health and or/ weight loss then you can’t get around excuses.

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Mission Grand Prix: 119 Days to Go – Back Training

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Back Workout

Back Training

With 119 days to go until the NPC Amateur Grand Prix, I spent the morning at Metroflex Long Beach training my back muscles. I completed a nice workout that consisted of the following:

Snatch Grip Deadlifts 115 lbs. x 10; 165 lbs. x 10; 185 lbs. x 10
Wide Grip Pull Downs 90 lbs. x 10; 120 lbs. x 10; 150 lbs. x 10
Bent Over Rows 115 lbs. x 15; 135 lbs. x 15; 155 lbs. x 15
Close Grip Cable Rows 120 lbs. x 15; 150 lbs. x 15; 180 lbs. x 15
T-Bar Rows 90 lbs. x 10 x 5

This workout was designed to build some width in my entire back area.

Family Time

Today was also the day for our annual family Christmas lunch where I get to see my niece and her children as well as my brother. We drove to Santa Monica (1 hour drive). The entire family had a blast. We laughed and told stories. It was over too quickly.

Planning Ahead

In the interest of planning ahead, my trainer sent over my new nutrition plan that will begin January 1, 2012. This is the plan for the first 2 weeks of my contest preparation and will get altered as we assess my progress. He also listed out the supplements he’d like me taking during this time. I spent some time on the True Nutrition website putting together an order. I was amazed at how many combinations I could put together to customize my order. I was able to add Stevia as a sweetener, add flavoring, etc. I highly recommend True Nutrition for your supplement needs. They have a large selection, have an easy to navigate site and allow you to customize your selections. The only downfall was their checkout and payment process. It was very slow because of how they assembled the steps.

Today I’d love for you to tell us about your planning issues and how you deal with planning in general.

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