Cardio do’s and dont’s for the New Year
New Year=Cardio=Fat loss
Every time you walk into a gym on January 1st you know all the treadmills and ellipticals are going to be taken up by the new years resolutioners. Don’t worry, you don’t always need to use them to get in a great cardio workout. I want to show you how to truly burn the most amount of fat possible with a proper cardio program.
First things first, cardio is not supposed to be a comfortable time in the gym. If you are doing cardio and you are not pushing yourself past your limits you are not going to get everything out of your conditioning. Push yourself with your cardio just as hard as you push yourself with lifting. The more you push yourself with your conditioning the larger the results will be. (This is for those that are looking for more HIIT rather than Low intensity work).
Another thing that everyone thinks of with cardio is that it is strictly a body weight exercise. This is completely wrong. Pushing your body with weighted loads during cardio is one of the best ways to burn fat. Here are a few exercises that you can do with a weighted load for cardio:
- Farmers walk
- Barbell complexes: There is another article on zelsh that goes into detail about complexes
- Prowler pushes
- Kettlebell swings
- Overhead lunges
- Tire flipping
- Sledgehammer swings
- Wheelbarrow walking
Cardio shouldn’t be limited to only the lower body.
Now that I have listed those it should be obvious that cardio is not just a lower body dominant exercise. You should involve the whole body while doing cardio this will involve more muscle. Using more muscles will result in more calories burned. Also while doing complex movements for cardio it can also increase hormone production, such as testosterone and growth hormone. Both of these hormones help with fat loss.
One other way you can successfully achieve amazing fat loss is to use speed and power during cardio. This can be done by doing the same lifts that you did during your workout, but with lighter weight and using explosive form. This will not only help you burn fat, but it will also help you improve upon your lifts and boost your PR’s.
Now for others that are jumping into the gym and do not have a great base cardio established you should try something different. Slow paced cardio can work great for people just starting out. This could be anything from doing a slow weighted cardio exercise like prowler pushes and then jog in-between each set. Also a slow paced cardio set could be beneficial to throw in to your high intensity cardio work like we talked about above. This will help your body to recover and give you that last tiny bit of energy for those last few sets of cardio.
I know everyone wants that six pack/leans arms and just in general to be shredded. For a select few this is easy and just comes with working out in the gym and no cardio. For the 98 percent of us other mere mortals we have to do cardio and do it the right way. Remember to be creative with your cardio, don’t fall into the social norm and just run on a treadmill. Switch it up, push your body through barriers you never thought possible. You will see amazing results if you follow this advice.