Bodyweight Training Is Better Cardio

We were not built to do cardio on elliptical machines. Doing the same repetitive cardio motion over and over again leads to too much wear and tear. Its better to use bodyweight exercises to build our body while burning fat and strengthening the body.

Recently, one of my private clients emailed me this week, "Help! My treadmill broke. What can I do for intervals?"

My answer? Bodyweight to the rescue.

As luck would have it, I just finished up a tough lower-body circuit workout on Friday that will help keep my client's (and your) fat loss going at record pace.

Here's the circuit:

Y-squat (20 reps)

Jumping Jacks (60 reps)

T-Squat (20 reps)

Siff Squat (20 reps)

Diagonal Lunge (12 reps per leg)

Do each exercise one after the other. After one round you may choose to test yourself and do as many 1-leg squats as you can. I hit a new record of 8 on each side, even on my bad leg.

Then take 1-minute rest and repeat the circuit. Rest one minute after each round, and do up to 5 circuits.You're looking at about 4 minutes per circuit...so your heart rate should be pumping high after 1 or 2 rounds, and your legs should be fatigued after only the 3rd round. 4-5 circuits are only for advanced bodyweight masters.

After 3 rounds of the circuit I followed it up with a killer bodyweight ab routine (in which none of the exercises was done flat on my back). This included mountain climbers, stability ball jackknifes, side planks, and standing cross crawls.

Its amazing the fitness, strength, and fat loss that you can get from bodyweight exercises.

Bodyweight burns the fat, and gets you conditioned for summer sports far better than traditional bodybuilding cardio workouts

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Strength Training Tips Without Weights

If you want to make your muscles robust and large you must perform strength coaching exercises. Strength coaching exercises are also useful in raising a person's basal rate of metabolism as well as augmenting the vitality of life. Strength coaching exercises mix aerobic exercises and weight lifting exercises. The aerobic session helps increase the flexibility of the muscles to be more responsive to the resistance training session. Another thing to note about your muscles responsiveness to the resistance training is that they become responsive after 4 sessions.

Before you take up strength training exercises you need to seek consultation from a professional coaching instructor particularly if you are a beginner in body-building. When you train only a few muscles you are going to experience great discomfort.

As soon as you begin strength coaching exercises you should be expecting results by the third training session. Though free weights are the best in stimulating muscle expansion, this does not disqualify the importance of training machines. When you use both free weight and machines in your training, you will be in a position to reduce boredom because you have got a variety to choose from. The blood sugar levels usually drop after thirty mins. You must also avoid lengthening your strength coaching exercises because you will boost catabolic activities in your body.

You must also ensure that you only train three to 4 times every week. If you train each day of the week you are going to cause your body muscles great fatigue. This will have the consequences of making you lose the muscles you had already gained because your body goes into a catabolic state. Your muscles need to rest in order that they can be ready to grow. If you don't accomplish enough rest during the whole week you are going to lose your muscles.

The process for the workout. You need to then keep your legs apart and start moving down while bending your knees until you just about reach the floor and then move up. You should continue with these movements steadily till you feel as though your muscles have reached fatigue. This kind of exercise is called compound movement and it is very useful in helping someone train more than one muscle group.

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Stamina Magnetic Fusion 7100 Recumbent Exercise Bike 15-7100

		Brand:	Stamina
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Stamina Magnetic Fusion 7100 Recumbent Exercise Bike 15-7100 Overview

Stamina Features: -Smooth, quiet, magnetic freewheel resistance system -Control workout intensity with advanced, easy-to-use electronics including 12 preset programs -InTouch® monitor with large, easy-to-read numbers tracks time, speed, distance, calories, and scans with simple, one-button control -Fingertip pulse sensors built into handrails -Integrated handlebar -8 levels of smooth, quiet magnetic resistance -Adjustable seat with 45-degree leg angle to reduce stress on hips and joints -Easy to get on and off -Walk-thru design -Leveling stabilizer caps -Oversized, comfortable seat -Wheels for portability -Water bottle holder with bottle Product Manual 15-7100

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How You Can Benefit Through Weight Training in Combination With Aerobic Activities

Many people who have worked out for years never have understood the benefits derived when incorporating weight training into their program. It is great for anyone to use including women and seniors. It helps to eliminate weight, develops and firms muscle and helps with increasing bone density. For years noted health and fitness practitioners have been eschewing the benefits both physical and medical of this type of training.

It is important when training to lose weight, that you do not lose muscle you already have which is helpful in burning calories. Whether a man or woman, using weights for weight loss they should not be concerned with bulking up as it is sometimes referred to. Obviously it used primarily to develop strength and muscle mass, but most of us are unaware that it can have an increased effect in fat loss. If you are using the process to firm and burn fat you are using a different procedure than the body lifter. You will be in most cases concentrating on lighter weights with increased repetitions over a very short time interval. It speeds up your heart and metabolism and burns fat through firming up and increase of hard lean muscle. Weight training is anaerobic in nature and burns carbohydrates or sugars from your body. Jogging, running, spin classes, elliptical machines are aerobic and do burn fat and create weight loss but are different in what they can accomplish. If you observe people who constantly do aerobic exercises only and watch their calorie intake, they will appear slim but sometimes emancipated.

Weight training is an important part of your exercise program in helping you bring about a calorie deficit. Many fail to realize that we all have a muscle under body fat that constantly burns calories. If we are able to add something to your program that builds lean muscle mass, and increases the metabolic rate we begin to see results. It takes effort to build muscle and in turn we use more calories on a daily basis. If we just eliminate calories and use aerobic exercises you risk not seeing as many benefits, as you burn muscle only. If you are burning the lean muscle you will slow your metabolic rate and gain fat. In developing your lean body mass your metabolic rate goes up and you burn more through the burning of sugars and your rate stay up longer, even when sleeping giving you additional benefits.

To get the maximum out of your program and increasing your fat burning qualities you need to combine the benefits of aerobic exercise, weight training and nutrition. These three approaches will bring you what you require if you are disciplined in your approach.

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Phoenix Denise Austin 98107 Dual Action Mini Stepper

		Brand:	Phoenix
		List Price:	$119.99
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Phoenix Denise Austin 98107 Dual Action Mini Stepper Overview

The Denise Austin Dual Action Mini-Stepper combines the lower body workout of a stepper with the upper body workout for full body cardiovascular conditioning. The arm movements is controlled using dial adjustment. This compact unit comes complete with dual hydraulic cylinders for resistance and an electronic monitor for tracking time and steps taken. Warranty is 90 days parts, 1 year frame. Maximum user weight is 250lbs. Not recommended or guaranteed for user over this limit.


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T3i Treadmill

		Brand:	Body Solid
		List Price:	$1,555.00
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T3i Treadmill Overview

The Endurance T3 Treadmill has many features you would expect to find in a much more expensive machine. It is an ideal choice for cost-conscious people focused on getting a top cardio workout in the comfort and convenience of their own homes. The solidly built Endurance T3 is designed to help you achieve your fitness goals and provide many years of reliable service and challenging, flexible programs. Precision engineering and state-of-the art electronics make the Endurance T3 an affordable choice for treadmill shoppers looking for a machine that has been built according to the demanding specifications and standards of professional health clubs, yet without the exorbitant price tag normally associated with such a machine.

Aerobic Training Machines

Use Dumbbell Cardio Instead of an Aerobic Workout

Most exercisers wouldn't even consider using dumbbells for cardio. As a matter of fact, most exercisers don't even use dumbbells to a fraction of their full potential. Well, that is about to change... if you decided to follow my advice.

Workout programs traditionally are split into resistance training (like weight lifting) and cardio (like jogging, rowing or biking). Or these two types of workouts are done on separate days. And hands down, most exercisers choose aerobic exercises like jogging, biking and rowing for the cardio portion. I don't see people picking up dumbbells when it comes time to do their cardio workout.

Over the past year or so, most trainers (myself included), have moved away from aerobic exercise in favor of anaerobic exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think of sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs and even burning fat. Not to mention it helps you become more athletic and preserves hard earned muscle. Unfortunately, not a lot of exercisers have made the switch because they have been programmed to do an aerobic workout in their "target heart rate zone".

So, it comes as no surprise that the jump to dumbbell cardio workouts have not caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also call these "dumbbell intervals" because you do an interval of exercise, followed by rest and then more intervals.

Dumbbell cardio is a better choice for a great cardio (and full body) workout for a lot of reasons. First, and the most simple reason, is you don't need an expensive equipment like exercise bikes, row machines or treadmills. All you need is a set of dumbbells and you're ready to go. This also is great if you work out in a crowded gym (yuk!), where the cardio machines are in constant use.

Second, dumbbell cardio gets your heart and breathing going using the ENTIRE body, not just part of the body like the legs. Your heart has to pump blood to the muscles of the legs, the core and the upper body. This prepares the heart for more real world activities than say just jogging.

Third, aerobic exercise goes against your physique building. Yes, it does burn fat while you are doing it... but it also tells the body to do what it takes to get lighter. This means you body also sacrifices muscle to reduce the weight. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves the muscles of your entire body because they are needed for the completion of the workouts.

So, the next time you are looking for a great cardio workout that actually helps you build a high-performance, lean, athletic body walk past the cardio machines and pick up a pair of dumbbells instead. Plus, you might just realize how effective dumbbells are as a complete workout tool. Give dumbbell cardio workouts a try instead of boring aerobic exercise.

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