A special report to walk you through what works,
and what does not when it comes to cardio.
Should You Do Cardio?
To start with, cardio should not be the cornerstone of any weight loss or fat burning
program. Resistance training and nutrition are the foundation for any weight loss
(cutting) program, not cardio.
However, it is still important to make time for cardiovascular exercise. Doing the right
types and the right amounts of aerobic exercise will help:
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Burn calories and fat
Increase physical endurance
Strengthen your heart and lungs
Help to control blood pressure
Enhance energy and ability to cope with stress
Before we go any further, we should define cardio, as it can come in many shape and
forms. Cardio exercise, by definition, simply means to do exercise to get your heart rate
up. Weight training gets your heart rate up, so lifting weights can be
considered a form of cardio exercise.
Jogging/running, fast walking, swimming and cycling are all examples of aerobic
exercise. While weight lifting and sprinting are anaerobic activities and require rest and
recovery between periods of exertion.
Benefits / Drawbacks to Cardio
Since the 60's, aerobic exercises have been sold, marketed, and pushed as the single best
way to be physically fit. But what body type are you going for?
Do you want to look like a marathon runner? If you do, that’s great (for you, not me, I
hate running). However, you likely would not be reading this if you were
a marathon runner. You are reading this because you want to lose weight, cut the fat,
and build muscle definition. You take your diet serious and want to get the most results
possible out of your time and money. Right?
Making time for cardiovascular exercise is important, but you do need to understand the
drawbacks as well.
Excessive Cardio Downsides:
1. Utilizes calories needed for building muscle
2. Depletes glycogen stores
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Increases physical stress
Reduces total and free testosterone levels
Increases oxidative stress and free radical production
Oxidizes amino acids needed for muscle growth
Increases risk of injury
Impairs recovery from strength training
9. Can reduce power output
10. Can lead to overtraining
11. Can induce conversion of fast twitch muscle fibers to slow twitch
Did I just give you a free pass on not having to do cardio… Well, not really. Not if you
want to expedite your weight loss and fat burning results.
There are benefits to doing cardio, so I don't want to come off as a cardio basher. Next
we will focus on what are the key benefits to cardio.
Cardio Benefits:
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Increase VO2 max (ventilatory oxygen update)
Increase blood flow to exercising muscles
Improve blood lipid profiles
Enhance insulin sensitivity
5.
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7.
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Reduce fat mass and improve fat distribution
Improve exercise capacity and endurance
Reduce the risk of cardiovascular disease
Reduce blood pressure
As you can see, these are very significant. In the end, you want to do enough
cardio to receive the benefits, while minimizing the drawbacks. Some
cardiovascular training can be useful to athletes looking to lose weight and burn fat, but
it needs to be kept within limits to avoid compromising muscle growth.
So how do you do that? The next sections of this report shows you exactly what types of
cardio (and how much) you should be doing. You will get all the exercises you need to
ensure that you reap the benefits of cardio training, while not slowing your muscle
gains. It's a step-by-step guide to ensure that you lose only fat, while you keep and in
some cases gain lean muscle mass.
Cardio For Beginners
Later in this report, we will cover all the ins and outs of higher intensity cardio,
specifically something called HIIT. However, since HIIT should be considered an
advanced option, let’s get in to some not so advanced options first.
There is a long list of activities that you can do to enhance your aerobic fitness. These
include:
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Walking
Jogging
Cycling
Rowing
Stair-climbing
Elliptical training
Swimming
Skating
And many others
We would recommend that you vary the exercises that you use. Not only will varying
the exercise stave off boredom, but it will also help prevent adaptation and overuse
injuries.
Remember, weightlifting and nutrition are the cornerstones of your journey to lose fat,
so more aerobic exercise isn’t necessarily better. Prolonged, moderate intensity aerobic
workouts can increase the risk of overtraining and muscle loss.
The American Heart Association recommends that you perform cardiovascular exercise
per the “FIT” profile:
 Frequency – performed at least 3 times per week
 Intensity – making you work within your target heart range
 Time – done at least 20 minutes without stopping
When you are looking to move on to the next level in your cardiovascular conditioning,
moving to High Intensity Interval Training (HIIT) is preferable instead of increasing the
duration of the above listed exercise.
Cardio to Burn Fat (not muscle)
If you are taking your weight loss and fat reduction serious, then don’t mess that up now
by doing the wrong type or amount of cardio. Looking lean can be appealing to many,
but if you want to look “defined” in lieu of “boney”, then the name of the game is to focus
on burning the fat, while keeping the muscle.
This report will not go into the science, but it is important to know a few things. Lower
intensity exercise (i.e. running) may use a higher percentage of calories from fat, but it
burns less calories when compared to higher intensity exercise (i.e. Interval Training).
“Lower intensity exercise uses a higher percentage of fat calories,
but burns fewer calories overall than higher intensity work.”
So what is the key takeaway? Shorter amounts of time doing something like Interval
Training is better when you are trying to lose fat (while building muscle), than long
durations of low intensity exercise like running. There is very little point to spending
long durations of time doing low intensity cardio, when fat loss is your goal.
When burning fat is your goal, higher intensity exercise works just as well or better, and
you end up spending less time doing it.
Desired Body Type
So what body type are you after? Long periods of low intensity cardio is going to eat
away at your muscle. Take the marathon runner below for example. If you’re looking to
get skinny, then CuttingDiets.Com is not the site for you. We will help you to lose
weight, but we teach how to be defined, not run long distances.
But look at the sprinter. They do short amounts of high intensity exercise. This
promotes and protects muscle growth.
Sprinters are just as lean as someone who does distance running, but far more
muscular. Yet I don’t think anybody out there is going to argue that sprinters don’t have
cardiovascular fitness.
Lower intensity exercise
– i.e. Running
Higher intensity exercise
– i.e. Interval Training
Exercise Plan
As you already know from reading above, the key to cardio while cutting/weight loss is
to do interval training. Interval training can also be referred to as HIIT (High Intensity
Interval Training). Interval training is alternating bursts of high intense activity with
lighter activity.
There are a lot of ways to do interval training. You can vary the length of the recovery
periods and the form of exercise being performed. You can also deviate from the
routines below (which is perfectly acceptable) make sure you choose an exercise that you
can start and stop quickly.
Typically, intervals last 15-60 seconds of high intensity bursts, followed by 30 seconds to
4 minutes of recovery.
You might not be able to successfully complete the routines below at first, so work up to
it. HIIT is considered an advanced option, for people with already good cardiovascular
condition capable of exercising above their maximal heart rate for brief periods of time.
Beginners should start with 1 session per week, and work up to 2-3 sessions
per week. Each session should last no more than 20 minutes. Be sure to warm up and
cool down for a few minutes as well.
We would recommend variety. Mix and match these routines so that you don’t get
bored.
Routine #1 - Sprints
 Sprint – 15 seconds
 Rest – 45 seconds
 Repetitions – 10 to 15
Routine #2 - Deadmill
 Use 2 treadmills
o Set 1 to highest incline and speed to zero
o Set the other to no incline
 Jump on the "dead" treadmill and start running to make the belt move
 Push the belt for 20 seconds and then jump onto the running treadmill for
a "rest" time of 1 minute
 Repetitions – 10 to 15
Routine #3 – Extreme HIIT
 Perform each exercise for 30 seconds before going to the next
o Burpee
o Alternating Jump Lunges
o Plank Hold
o Box Jump
o Speed Skater
 After all 5 exercises are done, rest for 90 seconds, the repeat
 Repetitions – 5
Routine #4 – Stationary Bike
 Increase to a high resistance and pedal as fast as you can for 20 seconds.
 Decrease the resistance to an easy pace for an active rest of 1 minute 40 seconds
 Repetitions – 8 to 10
Routine # 5 – 4-Minute Round Workout
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Moderate Jog – 1 Min
Sprint – 1 Min
Run – 1 Min
Walk – 1 Min
Repetitions – 3
Cool Down
It’s extremely important to never skip your cool down. At least 3 minutes, but a 5
minute cool down is preferred. The cool down process should include stretching and
can really make a difference as to how you feel after your HIIT.
You can cool down however you like. A walk, bike ride, ect. Just go at a slow pace to
slowly work your heart rate back down. This process can even help with dizziness you
may experience after a really intense exercise.
Muscle Nutrition
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If you plan to do interval training during your cutting/weight loss diet, you must
properly fuel your body. There is no better way to do this than to be consistent about
the foods you eat, ensuring that your macronutrition ratios are in line for cutting/weight
loss, and that your calories are set at the right target.
If you don’t follow a defined plan, you risk your fat loss coming to a halt. HIIT training
is very effective, but if you do not properly fuel your body, your muscle will start to get
eaten away instead of the fat.
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