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Burn More Fat Without Cardio

 

by Todd Scott, ISSA-CPT 

Training Advisor, Men's Fitness magazine

 

The one fatal fat loss mistake I see all too often with people returning from an exercise layoff is that they usually have the “I’ll do cardio for a few weeks and lose weight before they train with weights” mentality.

The Fact is you can Burn Fat Without Cardio exercise at all! As shocking as it sounds, it's true.

Myth: Cardio burns fat, weight training adds bulk

Truth: Muscle is where fat is burned, train it to adapt to stress and grow, you will burn more fat than you ever will doing cardio alone. Cardio is simply a supplement to your fat burning efforts. And 99% of ALL people do it wrong.

So many people think that they can burn fat by doing cardio alone, it’s simply not the case – not if you want to look good when it’s all said and done.

Cardio (the slow steady type you’re familiar with) has barely any true fat loss enhancement effects. It can increase your metabolism in small increments, but nothing compared to training to increase or maintain muscle size.

It’s certainly understandable if you want to begin with cardio for the first few days to ease back into exercising, but if you MUST do cardio first to get into the habit, keep it no longer than 3 days before you begin a weight training routine.

Any longer and you risk sacrificing muscle tissue and literally sabotaging your fat loss efforts.

The best way to get back into exercise after a long lay off is to perform 2-3 full body weight training sessions per week, and keep them light to moderate in intensity. Once you’ve gotten through the first 4-6 workouts, you can begin strategically increasing the intensity to ramp your metabolism and burn more fat 24 hours a day.

Here’s a sample full body routine to get you started:

Workout A

A1. Shoulder Press

A2. Bent Row

A3. Dumbbell Swing

A4. Barbell Curl

A5. Jump Rope (30 seconds)

A6. V-Ups

* Perform 8 reps of each exercise (A1-A5) moving from exercise to exercise without rest until #4 is complete. This is 1 round. Rest 90 Seconds and repeat for a total of 3-6 Rounds.

Workout B

B1. Squat

B2. Hammer Curl to Press

B3. Stiff Leg Deadlift

B4. Overhead Tricep Extension

B5. Step Ups

B6. Plank (30 Seconds)

* Perform 8 reps of each exercise (B1-B6) moving from exercise to exercise without rest until #4 is complete. This is 1 round. Rest 90 Seconds and repeat for a total of 3-6 Rounds.

What about abs training you say? You can see ab workout exercises here:

Best Ab Exercises For A Flat Belly

What about cardio? Here’s the deal… with a program like this, you don’t even need it! If your nutrition choices are spot on, then cardio at this point can be counter productive. But if you MUST do cardio – Opt for Interval training 2-3 times per week – Either immediately after your weight training session, or at a different time of the day.

 

 

Burn Fat Without Cardio Graphic

Check out more information about my innovative program that people from all over the world are using to strip body fat off of their abs for good, visit the Eliminate Tummy Fat Homepage

 

 

 

 

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