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11/15/2006  |
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I’ve said
it before and I will say it again, and again and again. Steady state cardio
is for suckers. That's right - SUCKERS. Ok, so that is a bit of an
overstatement but stick with me. First let’s back up a bit before I tell you
what a sucker you have been. As I tell
my clients, your training program should be determined by your goal. Not the
other way around. So first let’s define your goal. If your goal is being a
distance runner of some kind, then steady state cardio work like elongated
bouts on a treadmill would have some benefit to you. Have at it, be my guest,
better you than me. But let’s be clear- if you are reading this, distance
running is not your goal. Fat loss is (at least for most of you). Ok, now we
have our goal. What is the most efficient way to achieve that goal? I will
tell you it is not steady state cardio. For too long now we have been hit
over the head repeatedly with the fact that 45-60 minutes on a treadmill or
bike or whatever is the best way to lose fat. It is not. The focus has been
on quantity of work rather than the quality of that work. (Just as we
have been told quantity of calories should matter most, not quality – see my
previous newsletter). The problem is once you step off the treadmill you are
done burning fat- that's it. By instead employing smarter exercise techniques
that emphasize short but intense bouts of focused training we can create a
hormonal environment primed for fat loss. Research has also proven this time
and time again. This type of “Short Circuit” training revs up the metabolism
for literally days at a time. This is called EPOC (Excess Post-Exercise Oxygen
Consumption). Basically EPOC measures how much your metabolism is raised
following exercise. Here’s some proof.
That is
just the tip of the iceberg. My basic training philosophy is "Big Moves
Equals Big Results". This goes for cardio too (or whatever you want to
call it). Stop wasting your time - identify your goal and set up your
training program accordingly. Until next time... Joshua
Carter PS: Tired of being a
sucker? My staff and I currently have some availabilities so why not come in
and get a FR.EE test drive of our services? By the time you read this Carter
Fitness in West Hills should be up and running. Reply to this email or give
me a call at the number above. You can have Amazing Abs: Learn How So you
want to narrow your waist, flatten your abs and become the envy of all your
friends, right? Of course you do - who doesn't? Well, here
is yet another reason to get flat abs: recent
studies suggest that an excess of fat deposits around the abdominal region
significantly contributes to the risk of heart disease, diabetes and other
life-threatening conditions. Whether
your motivation for attaining great abs is rooted in the health benefits or, more
likely, in looking phenomenal then this is one newsletter you simply must
read all the way through. Why
is it that so many people wish they had great abs,
but never attain it? Contrary
to popular belief, doing millions of crunches will not sculpt your abs.
While there is a time and a place to use the beloved crunch in your waist
slimming effort, this alone will not create the body of your dreams. The key to creating an enviable
midsection lies in your ability to effectively challenge your abdominal muscles. The
"crunch" movement only targets your upper abdominal muscles, the
ones found between your rib cage and belly button. Imagine you are doing a
crunch - better yet, get down and do one - notice where you feel the burn.
Those are your upper abs. To
effectively sculpt your waist, focus on strengthening your upper, lower and
side abdominal muscles. In order to achieve an overall look of
symmetry your flat abs routine should consist of at least one exercise for
each portion of your midsection.
A surefire
way to kick up the intensity, and thus the results, of your abdominal workout
is to add resistance
training. By working your midsection against resistance you
open up the possibility for greater muscle stimulation which equals greater
results. You can do
this by using a medicine ball, cable machine, elastic band or dumbbell. This means
burning off the layer of fat. (No matter how big or small it may be.) The
following two pronged approach works every time: First, consistent
cardiovascular exercise is needed to burn off stored energy. Follow these three tips to ensure
your success:
Second, to uncover your
abdominal muscles we have to discuss....your eating habits. I'm sorry to say
it, but the food that you put in your mouth will surely have an effect on the
size and shape of your waist. Use
these three pointers to slash fat:
There you
have it - your plan for awesome abs. Do you have questions about the
information presented in this newsletter? Or how would you like to slim down
just in time for the holidays? I
am here to help. My passion is coaching people just like you to
achieve their goals. Contact me
today - simply reply to this email or call my number. I look forward to
hearing from you. No Yoking Around Did
you know that most of the calories and cholesterol found in an egg resides in
the yolk? Egg whites, on the other hand, are low in calories, contain no fat,
no cholesterol and are packed with protein! Instead of making your omelet
with whole eggs, make it with egg whites for a healthier, tastier meal! Multigrain Turkey Stuffed Peppers
Looking
for a healthy dinner that satisfies? This recipe for stuffed peppers mixes
healthy grains and lean ground turkey in a dish that is high in fiber and
bursting with flavor. Got leftovers? Pack them for the perfect balanced
lunch. Yields 8 servings Ingredients:
Instructions:
Know
anyone who could use these valuable tips and ideas? Give them a subscription
to this newsletter by using the refer a friend link below! |
Joshua
Carter Body
Transformation Expert 818-766-8888 Successes
The Tripps
Norm
Scot
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About the Author:
Email: joshua@carterfitness.com |
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Joshua Carter
5126 Lankershim Blvd. North Hollywood California 91601