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Unconventional Cardio

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When someone mentions cardio training, how do you react? Do you try to avoid it? What are you picturing in your mind? Is it the treadmill, stepmill or even the elipptical? Are you imagining long periods of time spent running outside? It is time to change your thinking.

While all of the above are conventional means for getting cardio exercise, conventional cardio isn't the only way to get your heart pumping. If you bother to think about what you are attempting to do (ie. get your heart rate up so you burn fat) you will realize that there are other ways to approach the cardio situation.

Weight Train With Short Rest Periods

One approach is to lift heavy, but use very short (ie. 30 seconds or less) rest periods. This forces your heart rate to elevate and keeps it up there. At the same time, you get all the benefits of strength training. This is a similar approach to that used in the Turbo Program.

Use a Circuit of Compound Movements

Another approach to cardio is to string together 3 or 4 compound exercises (ie. squats, deadlifts, bench press, etc.) and do them in succession with heavy weights and no rest. One I've tried is to put 225 lbs. on the squat bar and do 10 reps, then go to a 315 lbs. deadlift and do 10 reps, then do a 180 lbs. bench press and do 10 reps. After resting, I might repeat this circuit 4 or 5 times. Again, the heart rate rises and you get the benefits of strength training thrown in. This approach is similar to the New Rules of Lifting approach.

Tabata Training

The principle behind Tabata Training is to couple one extremely intense interval with a rest period that lasts for half the time as the intense interval. Generally, this is going to mean doing 20 seconds of intense training followed by 10 seconds of “rest” time. You can use any exercise that allows you to adjust the intensity. In keeping with today's theme that weight training can be part of your cardio routine, allow me to explain a Tabata training I did last year. I did a five minute warm up. I then did 20 seconds of medium heavy front squats. I then racked the bar for 10 seconds. I repeated those intervals 8 times followed by a 2 minute cool down. Total time was 11 minutes, but it was intense! Beginners beware! Don't push yourself over the top of your maximum heart rate.

Strongman Training

The final technique I am going to discuss for non-conventional cardio training is strongman training. In the video below I show a short segment of one of my recent cardio sessions. This session was a HIIT protocol using non-conventional equipment. Here is the exact workout:

Exercise 1:

270 lbs. loaded on a Prowler — push 75 yards at a sprint, turn around, push back 75 yards at a sprint.
Sprint 75 yards at full speed, touch wall, return 75 yards at full speed

Rest 30 seconds.

Repeat the above 3 times.

Exercise 2:

20 lb. medicine ball overhead toss with a partner for a total of 100 repetitions

Rest 30 seconds

Repeat the above 3 times

Exercise 3:

Farmer's carry (90 lbs. per arm) for 75 yards one way and 75 yards the other way

Rest 30 seconds

Repeat the above 3 times

Exercise 4:

270 lbs. loaded on a Prowler — push 75 yards at a sprint, turn around, push back 75 yards at a sprint.
Sprint 75 yards at full speed, touch wall, return 75 yards at full speed

Rest 30 seconds.

Repeat the above 3 times.

The total for all 4 exercises was 45 minutes of training. Check out the video to see a portion of this workout.

[pro-player]http://www.youtube.com/watch?v=cvpJ_C-3p68[/pro-player]

Conclusion

Cardio doesn't have to be boring and it doesn't have to be conventional. In fact, it has become my belief that the more interesting you make your cardio the more likely you are to finish it. I also believe that cardio needs to be changed up regularly just like weight training does. Thus, you are going to need new tools in your cardio tool kit in order to accomplish this. What are you waiting for? Get to the gym and find a new way to do cardio!

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Log Your Workout for Success

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Logging your workout has five major benefits. It is something every serious trainer should be doing. In my previous article, Plan Your Training Success, I mentioned logging your workout as one of the components of planning. In this article I'd like to discuss the five benefits of logging your workouts.

Logging Improves Your Efficiency

Before you hit the gym, write down your pending workout. I go so far as to plan what weight I will be using on each exercise as well. This approach makes the workout much more efficient. You will know exactly what order to do the exercises. There is no doubt in your mind about what is next. In this way, you are able to get through your workout in the most efficient manner possible.

Logging Tells You the Truth

A workout log is a record of your lifts. We all tend to boost our own numbers in our head, but the log itself is brutally honest. It will tell you when you did not work hard enough on a workout. It will let you know what exercises need help. Your strengths and weaknesses are quickly pointed out via the log.

Logging Helps You Progress

Progression is something very important to any training program. Progression is partly doing more each time and partly changing things up at the right time. A workout log, if kept correctly, will alert you to your progress. It is quite easy to see that your bench press is getting stronger.At the same time, it is obvious when a 6 week training cycle is over and it is time to change things up. The log makes this very important variable very easy to hit.

Logging Boosts Your Ambition

Weight training is the kind of sport that has you competing against yourself every time you enter the gym. A workout log helps with this self-competition. In my workout log I have a spot where I record what weight I am trying to hit as well as the repetitions I am trying to hit. These numbers become mini goals for me. Hitting them is essential and I do everything I can to hit them. If I did not have a log I would not have this information readily available to me.

Logging Pushes Your Motivation

If you were to go into the gym and log just your very first workout and then fail to log workouts again for the next 12 weeks, you'd find out some interesting things. My bet is that at the end of the 12 weeks, if you checked your numbers, you will find that you didn't improve much. In addition, it is quite possible that you would have quit at some point during the 12 weeks. However, by keeping a meticulous workout log you are going to be motivated to complete your training. Your motivation level will go through the roof as you see your progress documented.

If you are not already logging your workouts, I strongly suggest you do so. I use the Bodyminder Workout and Exercise Log, but anything that works for you is what you should use.

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Transformation In Progress

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The Holy Grail Transformation ProgramA week ago I started a new training program created by Tom Venuto called The Holy Grail Body Transformation Program. This program operates off the principle that you can both gain muscle and lose fat at the same time by following some simple principles as outlined in the program. These principles combine nutritional elements with training elements to get you into the best shape of your life.

Nutrition

TomVenuto is famous for his best-selling eBook, Burn the Fat Feed the Muscle. In that eBook, Tom sets the stage for the proper way to eat so that you lose the maximum amount of fat. He sets forth a basic plan for losing the fat using a 40/40/20 macronutrient ratio. However, that isn't all Tom does in that eBook. He also discusses some advanced strategies, one of which he trumpets in The Holy Grail Body Transformation Program.

The main thing anyone attempting a transformation needs to understand is that nutrition is 80-90% of the equation. The saying goes “You can't out train a bad diet” and it is very true. I am one who will testify to that fact. I've spent the past 5 years building some muscle, but I have not gotten into the shape I'd like to be in because I have not watched my diet correctly. I have tried things that have caused me trouble. I am going to do a series on this issue and you are definitely going to want to read it. For now, just know that eating right is not a trick. It is easy to do. Bodybuilders have been doing it for decades.

You will do better if you don't get too extreme. There are definitely reasons for the extreme approach, but it shouldn't be where you go first.

Refeed Days

The key to this system is that it keeps your body guessing on the nutritional level. The simple explanation is that you spend 3 days eating at a caloric deficit and 1 day eating at maintenance (or slightly higher than maintenance). This fluctuation in calories every three days keeps your body guessing and growing. The refeed day is the higher calorie day. You accomplish the increase in calories by simply increasing the carbohydrates in your diet.

For me, the lower calorie days have me hitting a macronutrient ratio of 35/35/30 (Protein/Carbs/Fat). On my refeed days I hit a ratio of 30/50/20 (Protein/Carbs/Fat). What I've noticed already (and I've been doing this nutritional part for 4 weeks now) is that I don't crave junk food. I've spoken to numerous nutritionists about this phenomenon and they all agree on the reason.

Insulin Addiction

I am convinced, after talking to several nutritionists, that people are addicted to the rush of insulin they get when they eat junk food. It is like any other addiction–they have to get the rush. When you begin eating right you get your insulin levels under control. After a short time, you no longer crave that insulin rush. That is why you no longer crave junk food all the time. It is an amazing feeling to watch other people eat junk and not have the urge to eat the same thing.

Hardcore Training

Tom Venuto was a natural bodybuilding competitor, so his training techniques are intense. Tom calls the training portion of The Holy Grail Body Transformation Program the TNB Workout. This stands for “The New Bodybuilding Workout” and approaches things in a different manner than most bodybuilding plans.

TNB is a four day split with the body split into an upper and a lower workout. These workouts are repeated 2 times each week. The key to the system is the constant changing up of the variables involved. You can find out more by reading the TNB report. Be warned: this is not for the weak!

I have just completed one week of the TNB workout and I have never felt DOMs (delayed onset muscle soreness) like I have with this program. The program pushes you to your limits. I will continue to update you on my progress during this program, but I already believe it is something that will benefit everyone.

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Plan Your Training Success

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In a previous article, Reeveluate and Be Real With Yourself, I wrote about the need to plan your workouts. I touched briefly on it and felt it might benfit you to see a more in-depth discussion of the topic. There are four reasons why you will benefit from planning your training in advance.

Time Management

The most commonly heard complaint from those who do not consistently train is that they don't have the time. It is a fact that training does take up time from your busy schedule. If you walk into the gym to do your workout and you simply select your plan at that very moment, you are not going to be efficient with your time.

By planning your training session before you actually enter the gym, you can get started immediately and follow through to the end. You will know exactly what exercises you are doing, how many sets, how many reps and how much weight you intend to push. You will waste a minimal amount of time with this approach. Since time is so valuable, this approach will prove to be valuable.

Consistency

Whenever I want to get something done, I schedule time for it. For some reason, having scheduled time for something kicks my brain into action and I accomplish the task. It is no different with training. If you plan ahead and have a schedule for your training sessions, you will get them done. Your consistency will skyrocket and so will your end results.

Remember, next to intensity, consistency is the best thing for your training results.

Training Results

As a result of maximizing your time in the gym and being consistent, you will see a massive change in the training results you achieve. You should be tracking your workouts in some sort of log (software or a book) and checking your overall progress regularly. The results you get will boost your confidence and send you to new heights.

Progress

As mentioned, you should be logging your workouts so that you know what progress you are making. Making good progress is motivational. You will be driven to work even harder when your planning is paying off. You can't get this motivation if you have no clue what your progress is.

Planning is the key to all of this, so don't neglect it.  The small amount of time it takes will more than pay off in the end.

 

 

In a previous article, x, I wrote about the need to plan your workouts. I touched briefly on it and felt it might benfit you to see a more in-depth discussion of the topic. There are four reasons why you will benefit from planning your training in advance.

Time Management

The most commonly heard complaint from those who do not consistently train is that they don't have the time. It is a fact that training does take up time from your busy schedule. If you walk into the gym to do your workout and you simply select your plan at that very moment, you are not going to be efficient with your time.

By planning your training session before you actually enter the gym, you can get started immediately and follow through to the end. You will know exactly what exercises you are doing, how many sets, how many reps and how much weight you intend to push. You will waste a minimal amount of time with this approach. Since time is so valuable, this approach will prove to be valuable.

Consistency

Whenever I want to get something done, I schedule time for it. For some reason, having scheduled time for something kicks my brain into action and I accomplish the task. It is no different with training. If you plan ahead and have a schedule for your training sessions, you will get them done. Your consistency will skyrocket and so will your end results.

Remember, next to intensity, consistency is the best thing for your training results. 

Training Results

As a result of maximizing your time in the gym and beign consistent, you will see a massive change in the training results you achieve. You should be tracking your workouts in some sort of log (software or a book) and checking your overall progress regularly. The results you get will boost your confidence and send you to new heights.

Progress

As mentioned, you should be logging your workouts so that you know what progress you are making. Making good progress is motivational. You will be driven to work even harder when your planning is paying off. You can't get this motivation if you have no clue what your progress is. 

Planning is the key to all of this, so don't neglect it.  The small amount of time it takes will more than pay off in the end.

 

 

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Time to Reload

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I am working on getting into great shape. My issue has always been how I eat and the cardio that I do (or sometimes don't do). I've had alot of success with the Stronglifts 5 x 5 workout in 2011. While I still weigh what I weighed on January 1, 2011 (that alone is a victory), my fat percentage is down a full 2% since the start of the year. That is significant because I know I could have eaten better. Saturday I am going to be doing one rep maximums. I am certain that I am going to obliterate my squat and deadlift numbers. After that I will begin the Lean Hybrid Muscle Reloaded program. I am planning for massive results!

The premise of Lean Hybrid Muscle Reloaded is that you can add muscle and remove fat simultaneously. This is a “recent” discovery, but one I've been privy to for a long time based on my friendship with Carlos DeJesus. When you handle your training with enough intensity and you eat cleanly, the result will be increased muscle and decreased fat. That's the plan for me over the next 12 weeks!

The Plan

In order to succeed there has got to be a plan in place. This is the first step in any body transformation. I have taken a step back and looked over the things that have worked well for me along with the things that have not worked well for me. I believe that if I am very careful with the timing of my carb intake, I will be able to blast fat even with the increase in carbs. I am doing this because I've focused on very low carb nutrition for a long time and want to reignite my metabolism.

Nutrition

I will not be strictly following the Lean Hybrid Muscle Reloaded nutrition plan. Instead, my plan is to carb cycle throughout the entire 12 weeks. I am starting out this way so that I can change things up if the fat loss isn't happening. The nutrition plan will involve eating lean protein, lots of fibrous carbs and having 2 carb up days per week and one day each week where I have a cheat meal (one single meal, not the entire day). My starting calorie plan is as follows:

Monday, Tuesday 2600 calories (40% protein/40% carbohydrates/20% fat)
Wednesday 2400 calories (50% protein/30% carbohydrates/20% fat)
Thursday, Friday, Saturday 2600 calories (40% protein/40% carbohydrates/20% fat)
Sunday 2100 calories (50% protein/30% carbohydrates/20% fat)

This will accomplish two things: (1) I am cycling my carbs in short spurts of high and low carb days; and (2) I am cycling my calories as well. Both of these things should aide the fat loss process and are recommended by the Lean Hybrid Muscle Reloaded nutrition plan.

Weight Training

I will be working the Lean Hybrid Muscle Reloaded weight training plan throughout the 12 weeks. I am going to use Phase 1 of the program.

Cardio Training

I will be using the Lean Hybrid Muscle Reloaded cardio plan with an added twist–double cardio! Yes, I am going to do the cardio from the plan right after the workout and then I am going to add a second cardio session later that same day. On rest days I will add one long steady state cardio session. The idea is to blast the fat and I am taking that mission seriously!

Mike Westerdal and Elliot Hulse

Mike Westerdal
Mike Westerdal

Elliot Hulse

This program is created by Mike Westerdal and Elliot Hulse. You can check out an interview with Mike Westerdal if you are interested.

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