How to get the most out of your cardio

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 30-60 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 Interval Cardio (HIIT)! Now you all are probably saying, “I have tried high intensity cardio and its nothing special”. Well, you haven’t done it the Ant Bev Fitness way yet! I have come up with the perfect way to perform High Intensity Interval 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 HIIT Cardio is so important: Essentially High Intensity Interval Cardio (HIIT) does 3 things that Regular Cardio does not 1) it keeps your metabolic rate elevated for a longer period post cardio 2) 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 HIIT 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 HIIT, 2x’s per week Week 2 10 min HIIT, 2x’s per week Week 3 10 min HIIT, 2x’s per week Week 4 10 min HIIT, 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 HIIT, 2x’s per week Week 6 12 min HIIT, 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!! Client Transformation of the Week Recipe of the Week: Healthy Shrimp Scampi Ingredients 3oz Whole Grain Pasta 6oz Already peeled/cooked Shrimp Dash of Parsley Flakes Freshly Minced Garlic (2 cloves) Can't Believe its not Butter SPRAY BOTTLE Directions: Put up a pot of water to a boil for the pasta. In separate pan, cook shrimp, until its fully cooked. Take the I Can't Believe Its Not Butter SPRAY bottle and unscrew the top to pour generously on the shrimp (its important to buy the spray version since its the only version that is fat free). Place minced garlic in the pan with the shrimp and butter for about 3 minutes until the butter becomes almost translucent. Add parsley flakes, let it sit for another minute. And the shrimp is done! Once pasta is cooked, pour the shrimp with sauce over the pasta AND ENJOY! Macronutrients: Pro:46g Carbs:60g Fat: 4.5 Cals 460 Video of the Week Three Exercises to Develop a Vtaper Until Next week Stick to your goals, Anthony Interested in Online Personal Training? Visit my website www.AntBevFitness.com Have any questions? Send me an email and ask :) Make sure you do at least 2 things today... 1. Join my Facebook FanPage 2. Subscribe to my awesome Youtube Channel