| By now you are well aware that increased | | | | many variations of HIIT and my favorite is the 2 |
| activity burns calories and fat. Exercise is essential | | | | 2 ratio.Example of 2/2 Ratio HIIT |
| to your health and well being, but could you be | | | | Minutes 1-2 - Warm up |
| taking part in too much of a good thing? The old | | | | Minutes 3-4 - Low intensity |
| adage, more is not always better, is a good rule | | | | Minutes 5-6 - High intensity |
| to live by.When it comes to fat loss, you need to | | | | Minutes 7-8 - Low intensity |
| be in tune with your body and learn how to listen | | | | Minutes 9-10 - High Intensity |
| to it. The idea behind fat loss is to manipulate the | | | | Minutes 11-12 - Low intensity |
| body often. As long as you are a step ahead of | | | | Minutes 13-14 - High intensity |
| your body's actions, you will be on top of the fat | | | | Minutes 15-16 - Low intensity |
| loss game.What exactly does that mean? How do | | | | Minutes 17-18 - High Intensity |
| you stay a step ahead of your body? Let's | | | | Minutes 19-20 - Low intensity |
| explore this concept a little further.Megan is an | | | | Minutes 21-22 - Cool downWith HIIT, your body |
| e-client of mine. When she began her fat loss | | | | never falls in a rut because you are constantly |
| endeavor she started cardio six days a week for | | | | changing the intensity to prevent cardio |
| forty-five minutes and saw great results in a | | | | adaptation.Progressive Cardio |
| matter of weeks. Her new cardio program was | | | | Another successful cardio tactic to use is |
| exhilarating. It pumped her up mentally and | | | | Progressive Cardio. Your body can adapt to |
| physically and gave her a newfound energy she | | | | anything in a short amount of time and |
| hadn't felt in years.It wasn't long before she | | | | Progressive Cardio can stop adaptation before it |
| extended her forty-five minute ritual to an entire | | | | occurs. Progressive Cardio is simply increasing |
| hour for six days a week. With the extended | | | | your cardio each week by either the numbers of |
| time, she saw even more results. She was | | | | day or the amount of time to invite change and |
| delighted.Eventually, the daily hour cardio chore | | | | prevent staleness, provided you don't overdo |
| was wearing on her. Her changes ceased, she | | | | it.Example of Progressive Cardio |
| was constantly fatigued, and began to hate cardio | | | | Week 1 - 4 times a week for 20 minutes |
| with an intense passion.To combat the plateau, | | | | Week 2 - 4 times a week for 25 minutes |
| she added yet...more cardio on top of fatigue and | | | | Week 3 - 5 times a week for 25 minutes |
| hatred for exercise. Her grueling hour sessions | | | | Week 4 - 5 times a week for 30 minutesYou will |
| turned into an hour and fifteen minutes to even | | | | notice how each week is a step advanced from |
| longer, an hour and a half.Nothing is more | | | | the previous. This is how you make cardio work |
| aggravating than putting all your time and effort | | | | in your favor to burn fat.Adopt Weight Training |
| into something that takes you no where.Her fat | | | | Have you even seen someone in the gym doing |
| loss results stalled dead in their tracks and even | | | | endless hours of cardio and still look soft and |
| seemed to reverse. How could something once so | | | | unfit? That is because she is lacking lean muscle, |
| productive now be destroying her weight loss | | | | which is built from weight training and excessive |
| efforts?What may surprise you is that excess | | | | cardio burns muscle.Weight training builds lean |
| cardio can be counterproductive. Any cardio or | | | | muscle mass. The more muscle you add to your |
| weight training session lasting over a continuous | | | | frame, the less you need to rely on cardio. Muscle |
| hour does more harm than good.Keep Cardio | | | | is metabolically active and allows you to burn |
| Productive | | | | more calories at rest and at play. Of course, this |
| Cardio is heart healthy and it's a great exercise, | | | | does not mean to kick cardio to the curve, but |
| but if your goal with cardio is to burn fat, you | | | | having a balance of both in your program will keep |
| need to take it with a stride and make it fat | | | | things interesting and will give much better body |
| burning productive.I come across many ladies who | | | | transformation results.Summary |
| are quite active. This is all fine and dandy, but | | | | Once you understand how you can manipulate |
| when they are active and top that with teaching | | | | cardio, you will be able to master the fat burning |
| spinning classes, kickboxing, high energy videos, | | | | game. Realize that you don't need three or four |
| and general cardio machines, this can be a recipe | | | | different cardio methods stacked on top of one |
| for disaster, setting your further back than when | | | | another. Just use cardio wisely and you will have |
| you started.Don't go overboard with cardio. Keep | | | | the advantage. Remember, cardio is a fat loss |
| it simple, yet effective.Cardio Intensity | | | | tool, not the determining factor.Karen Sessions |
| Cardio intensity is a factor to keep fat burning | | | | has been in the fitness industry since 1988. She |
| beneficial. This does not mean to do an all out | | | | embarked on weight training to overcome an |
| killer cardio routine that leaves you crawling from | | | | eating disorder, Anorexia Nervosa in its early |
| the gym in a near death status, but to simply | | | | stages. She overcame the eating disorder, |
| shake things up a bit to force the body to | | | | received her personal training certificate, |
| respond.A good way to master cardio is with | | | | competed in many local bodybuilding contests, and |
| HIIT (High Intensity Interval Training). There are | | | | qualified for Nationals. |