How to get the most out of your cardio session

By Anthony Bevilacqua

How many of you want to spend your valuable time in the gym doing hours upon hours of cardio to lose bodyfat? I am sure many of you are already doing 30-45 minutes of boring cardio. I have discovered a new method to do your cardio in a more effective and efficient manner, saving you all time and energy. It’s not going to be easy but I can guarantee you will burn more bodyfat this way as well as have more time for your life outside the gym, how can anyone argue with that?

The answer to all this is High Intensity Cardio (HiT! Now you all are probably saying, “I have tried high intensity cardio and its nothing special”. Well, you haven’t done it the AB Fitness way yet! I have come up with the perfect way to perform High Intensity Cardio that will progressively overload your cardio vascular system (basically improving your cardiovascular ability as well as your cardiovascular health) and burn more bodyfat.

So why is HiT Cardio is so important:
Essentially High Intensity Cardio (HiT) does 3 things that Regular Cardio does not1) it keeps your metabolic rate elevated for a longer period post cardio2) it increases your mitochondrial production (mitochondria are the organelles in the cell where fat oxidation occurs)3) it increases the activity of the enzymes in the mitochondria.So because of 2 & 3 you actually increase your CAPACITY to burn fat, as well as the rate at which you burn fat; even at rest

So without further adieu here is my HiT Cardio Protocol:

Your First Cardio Session ex:
-Stretch your legs out thoroughly
-5 min warm-up on either a treadmill or elliptical
-Once you finish warming up proceed to the Recumbent Bike
-Start the bike up and set the time for 10 minutes and choose a level that is difficult but not to difficult
- Once the 10 minutes are done track the:
Calories Burned, Distance Traveled, Level, and the Average RPM
- Then perform a 5-10 minute cooldown
And that’s it!
Perform this twice a week, either on your off days or 6 hours after your weight training sessions

Now your next session of cardio you should strive to beat all those current numbers. It is really that easy. Each one of your cardio sessions will be progressive, so each cardio session builds off of the last one. This will make you strive for more during each session forcing each one of your cardio sessions to be better then the previous! So if for your first cardio session you burn 100 calories, think of how many calories you will burn 3 weeks down the line!

Pattern for Progression
You will have to progress the amount of time you will be performing your cardio.
I recommend starting with at least twice per week, Remember everyone is different (some might need more, some less, some longer, some shorter, etc) and this protocol might not work for you but use it as an example:

Week 1
10 min HiT, 2x’s per week
Week 2
10 min HiT, 2x’s per week
Week 3
10 min HiT, 2x’s per week
Week 4
10 min HiT, 2x’s per week
Week 5 (either up the amount of times per week or the amount of time but it depends on your goals)
12 min HiT, 2x’s per week
Week 6
12 min HiT, 2x’s per week
Etc

General Rules
-When adding time add 2 minutes at a time
- Remember if your losing weight/bodyfat you might not need to change your cardio
- Keep track of every session and do everything in your power to beat those previous numbers!!

Good luck
To have me customize a cardio plan for you email me at: Anthony@ABFitnessTrainer.com

DISCLAIMER: All diet, nutrition and training information contained herein is provided for informational purposes and is not meant to substitute for the advice provided by your own physician, dietician or other medical professional! This information is not intended to diagnose, treat, cure, mitigate or prevent any disease, medical problems or substitute for appropriate medical care. Consult your physician with questions before starting this or any nutrition, exercise, diet or dietary supplement program. Anthony Bevilacqua and ABFitnessTrainer.com assume no liability for any injury, death, personal loss or illness