Looking to ditch a few pounds? Use these powerful cardio programs to strip body fat in eight weeks with specific plans for 5- or 10-pound losses.
Carey Rossi is a fitness journalist who shares her enthusiasm for good physical health and compiles a list of powerful cardio programs to suit your weight loss and heart health needs.
5 TO 10
“On this site you’ll find plenty of weight training, diet and supplement tips to help you build a better physique in 2016. But we understand that this may seem a lofty and perhaps ambiguous goal and that some of you just want to begin the new year by shedding a few pounds and inches … minus the iron. Or maybe you want to acclimate (or reacclimate) to some kind — any kind — of activity in hopes of reducing the risk of injury later. For either objective, your path starts here.
Here you’ll find the tools you need to lose 5 or 10 pounds of fat with a dedicated eight-week cardio program for each. Muscle & Performance enlisted personal trainer and former fitness competitor Laura Mak to design cardio routines that will help you meet either goal, provided your diet and supplement regimens are on point.
PROGRAM NO. 1: YOU WANT TO LOSE 5 POUNDS
Five pounds doesn’t necessarily seem like a lot of weight, but sometimes those first (or last) 5 pounds are the hardest to lose. For the next eight weeks, do cardio four days per week with a rest day between most workouts. Read full article
There’s a lot of debate going on whether cardio exercises have impacts on your gains. Studies show some headway into the research, but with expert advice and good training guidance, you don’t have to take the wrong route and end up disappointed.
Natural pro bodybuilder Layne Norton a holder of a PhD in Nutritional Sciences explains the recommended way to pattern your workouts.
Don’t Let Cardio Kill Your Gains
The practice of combining resistance training with cardio is scientifically termed as “concurrent training.” While concurrent training has been shown to be superior to endurance training alone for enhancing muscle mass and strength (duh), it has been shown to significantly hamper optimal strength and hypertrophy when compared with resistance training alone.
Several studies have demonstrated that optimal gains in muscle mass and strength are obtained by strength training alone, compared with combining strength training and endurance training.1 However, a review of the scientific literature on concurrent training – conducted by Dr. Jacob Wilson of the University of Tampa and several of his colleagues – identified some interesting variables that can affect the way cardio training affects your strength, hypertrophy and body composition responses to resistance training. Read full article
Leveraging on your muscle gains is an important factor in supporting your physical workouts and gives you better advantage as you conduct your total body workouts.
Fitness scientist and author Michael Rudolf, PhD shares scientific details on how you can optimize your results my maximizing your gains and taking advantage of it.
Maximize Your Gains By Doing Cardio First
“The sequential implementation of strength training immediately followed by cardiovascular exercise has become standard practice to maximize muscle mass and reduce body fat. Despite the popular use of this approach, it has become evident that the body responds very differently to both modes of training, especially at the molecular and cellular levels. In fact, not only are the molecular and cellular reactions different in response to strength and cardiovascular training, they can also be antagonistic to each other— potently diminishing the positive influence that each can have on the body. Read full article
One of the most popular myth that hounds the fitness industry is whether doing cardio exercises makes one lose muscle gains that were invested throughout the years of hard work and determination.
Facts have been sometimes contested with ridiculous claims that some people believe, however, the need to know the truth must be pushed.
Debunking The Greatest Gender Fitness Myths; Cardio Kills Men’s Gains, Weightlifting Makes Women Bulk
My coworker Justin and I had set out on a two-month experiment to disprove one of the greatest myths in the fitness world — where men and women belong in the gym. Justin lifted weights and I ran, making our workout routines the typical male and female counterparts of athleticism. While men tend to shy away from the treadmill in fear they’ll develop the lean build of a cross country runner, women, on the other hand, are reluctant to lift a weight to avoid building bulky muscles.
But in truth, these are one of the greatest misconceptions in fitness. Women have less testosterone than men, which is why their musculature doesn’t respond as quickly to weight training as men do. Testosterone is a male hormone found naturally in both men and women; however, men produce approximately 7 milligrams a day — 15 times more than women produce. Read full article
Of course if you want to protect your muscle gains, it would surely need some sort of protection, as well as enhance muscle growth and recovery pre and post workouts.