Cardio is the most misunderstood exercise in the world. This is increasingly true when we are talking about fat loss. Very rarely do people give cardio the credit it deserves. On one hand you have people that completely overvalue cardio training. On the other hand you have people that consider cardio to be a complete waste of time. In this article I wish to clear up any confusion regarding cardio and it’s role in fat loss and body composition.
Say No to Cardio?
The recent trend in the fitness industry is to lift weights to promote muscle growth and use diet exclusively to lose fat or stay lean. I feel that this can be an effective approach and a great starting point for most people. You definitely don’t want to get in the habit of relying on excessive amounts of exercise to lose weight and stay lean. That being said, the lift and diet strategy only works well for two types of people. One – people that are just looking to maintain there weight and don’t need to tap into a calorie deficit. Two – people who are moderately active during the day and have larger energy expenditures. However, for those of us who are mostly sedentary, this no cardio approach can mean one of two things when it comes to losing weight.
1) We lose weight at a slow rate
2) We have to consume very low calories
The reality of the situation is that most of us are sedentary. We drive to work, sit on our butts all day and spend a negligible amount of time on our feet. Many of us are lucky to get a combined 30 minutes of walking per day. This results in very low energy expenditures. To even tap into a calorie deficit, we have to eat a very modest amount of food.
Welcome to part 2 of achieving the warrior physique. In the last article I covered nutrition and dieting for the ripped and wiry warrior build. In case you missed it here’s part one warrior physique part 1. In this article I am going to talk about a systematic workout approach to build the warrior physique! But first let’s take a look at some kinobody examples!
Koy is a buddy of mine who is clearly in shredded shape! His bodyfat is ridiculously low and as a result his vascularity becomes much more pronounced. Koy is around 5’10 and 150 lbs and has the warrior physique!
Bryden is my 16 year old younger brother and is also 5’10 and 150 lbs. I’ve been helping him with his training and nutrition for the past two years. In that time he has gradually decreased his body fat and improved his muscle definition and strength significantly.
3. Greg (me)
This is a picture of me from the summer of 2011. I’m around 170 lbs at 5’10 and 6-7% body fat. Since that time I’ve put on a substantial amount of muscle.
If you are anything like me then a typical cardio workout will bore you to absolute tears and make you question your life. When it comes to gym cardio I just feel like a hamster on a wheel wasting the precious day away. You see I would much rather play a recreational game of basketball, football or even ping pong for that matter. Anything with a little purpose and competitiveness. Unfortunately my three brothers aren’t always down for a little game of pigskin and that’s when I have to drag my ass to the gym, park or sometimes your gf’s bedroom :D
Making Cardio Awesome
I like to break up my cardio workout into 3 periods, kind of life a game of hockey. By segmenting your cardio workout into 3 separate periods all of the sudden it becomes much more do able. Each period lasts 15 minutes and is followed up with a few abs exercises.
Period #1 – HIIT (15 minutes)
The first 15 minutes of the cardio workout is dedicated to high intensity interval training. The goal is to boost hgh and trigger the release of fat cells into your bloodstream to be burned for fuel. A side benefit of HIIT is improvements in conditioning and anaerobic endurance. In addition HIIT will promote lean, powerful and athletic looking legs. The kinobody way. If I am doing this workout at the gym I will perform the intervals on a treadmill, stationary bike or jumping rope. I’ll usually use a 1:2 or 1:3 work rest ratio.
Alex O’Loughlin is an Australian born actor best known for his starring role in the hit tv series, Hawaii 5-0. If you enjoy watching terrible chick flicks then you may have also seen him in The Back up Plan. What draws me to write an article on Alex O’Loughlin’s Workout Routine is the fact that he maintains a very lean physique year round. The Alex O’Loughlin Workout allows him to effortlessly maintain a chiseled body.
Alex O’Loughlin Height, Weight and Body Fat Percentage?
Alex O’Loughlin stands 6’1 tall and walks around at a lean 175 lbs. Judging from the picture above I would estimate his body fat percentage to be around 10%. This would put him in the defined category. Continue reading →
Interval Training is huge these days! It seems like everyone is switching from boring steady state cardio to the more fun, more intense interval training. Interval training has so many benefits that you’d be crazy not to do it! Here are some benefits of Interval Training
Elevates Your Metabolism
Boosts HGH Levels
Releases Stored Fat Cells into the Bloodstream to be burned for energy
Gets you into killer shape
Now when it comes to intervals most people stick to cardio equipment. This is a great way to perform intervals but it’s not the only way. In fact one of my favorite ways to perform intervals is with weights. These are called Resistance Intervals. You can do them with barbells, dumbbells, kettlebells or even a weighted plate. Check out one of my favorite resistance interval routines with a weighted plate.
Did you take a minute to watch that trailer? Incredible Right? Probably one of my favorite shows right now. Every time I watch that show I get super motivated to train hard and eat well (A pretty darn good reason to watch the show if you ask me). Spartacus is pretty much packed full of men with rock hard physiques that are lean and muscular (and beautiful women too). However looks and muscle aren’t enough. The film makers of Spartacus wanted the actors to not just look like gladiators but to perform like them too. As a result the Spartacus cast was put through an intense rigorous circuit on a regular basis. The circuit was designed to mimic the actual requirements of a Gladiator.
Spartacus Workout Exercises
The Spartacus Workout Exercises challenge your whole entire body with special attention to the legs, core and shoulders. Strength endurance in these muscles is of utmost importance. If your legs tire you won’t be able to effectively move around and evade your opponent. If your core tires than you won’t be able to transfer your power effectively from your legs to your upper-body. Lastly if your shoulders tire you won’t be able to hold up your shield or sword to block and attack. The spartacus workout exercises will morph you into gladiator shape fast. In addition you will burn tons of calories as the ten spartacus exercises are all compound movements that work multiple muscle groups. More muscle activated = more calories burned.
Welcome to the most effective 3 day workout split for sculpting a super sliced and shredded physique. The program is focused on doing just enough strength training to maintain muscle and plenty of fat burning cardio. The result will be insane muscle tone!
The program includes 3 workouts which you will rotate through for a total of 4-6 workouts per week. If you aren’t participating in any competitive athletics you can build up to 6 workouts per week. However if your going to train 6 days a week you will have to have at-least 2 light days per week where you go easy. This is crucial to avoid overtraining.
Forget about all the expensive fitness gimmicks and gadgets you are bombarded with on a daily basis. The truth is if you want to melt away fat like there’s no tomorrow and build a FIT and ATHLETIC physique than all you need is your own bodyweight to perform an intense burpee workout.
After performing a few reps of the burpee you will soon realize the effectiveness of this exercise. In fact intense burpees are used all over the world in boxing gyms and prisons to build fit and functional physiques. Burpees will literally blast your stamina through the roof and morph you into ‘ready’ shape. No other exercise on its own stands close to the burpee!
Everyone has different views on how the burpee should be performed. Some say with a pushup and others say without a pushup. Well I believe it depends more on your current fitness levels. Here are the burpee progressions
Lets face it….. These days it seems as though you have to choose between different forms of cardio. Most of the time people will only do one type of cardio training and thats it! They will either do high intensity interval training, sustained cardio, circuits or no cardio at all. This is outrageous because each form has different benefits. Why limit yourself to one?
Now lets take a look at the different groups of cardio practitioners: