Cardio
You
want to lose fat fast?
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 | If
your health is important to you, you better start exercising today!
Cardio is the best form of exercise for your heart.
Who wouldn't want
to keep their heart healthy, feel better, look better, and have an overall better life?
Start your complete
weightlifting program consisting of weight lifting, cardio, stretching,
and diet.
You'll find everything you need to know right here on Weight
Lifting Complete. Keep reading... |
Cardio
is an important aspect of any weight lifting program. Everyone should
do cardiovascular exercise no matter what their goals may be.
Exercising your heart is something that should take priority in
your life.
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I don't know if you realize this, but
your heart is a very important
part of your life. Don't take your heart for granted! Keep it healthy
and you will be a happy person for a long time.
Besides keeping your heart healthy, cardiovascular exercise plays an
important role in building muscle and losing fat. I like to perform
different
types of exercise and different activities to counter the dullness.
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Many people despise cardio activities because many of these
activities are rather boring. I like
to mix it up a little every once in a while and try something
different. I'm also going to tell you how to make it a little more fun
by taking your mind off of the exercise.
Cardiovascular Exercise Basics
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You're going to need to know how to measure
your heart rate as a check to make sure you're not performing the
activity too hard or
too easy. Measuring
heart rate is pretty simple. You more than likely
already know how to measure your heart rate.
It can be tedious, though to measure your heart rate
while doing your cardio workout! There are devices for
measuring your heart rate that make it
easier for you. These heart rate devices continue
measuring while you do your exercise so you don't have to stop and take
a measurement.
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Your heart rate will be important for determining
whether you are doing low intensity or high intensity. Both types of
cardiovascular exercise are discussed below...
Low intensity cardio will be used mostly during
the times when you are
in a calorie deficit. So, when you are trying to lose fat or weight I
want you to mostly be doing low intensity cardio. Low intensity cardio
will consist of activities that will not raise your heart rate too
high.
High instensity cardio will be used mostly during
the times when you
are in a calorie surplus. If you are in muscle building mode or weight
gain mode, I want you to mostly be doing High Intensity. High Intensity
Cardio will take about half the time to complete.
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WoW
Words
of
Wisdom
"Low intensity cardio first thing in the
morning on an empty stomach is great for fat burning. Walking is a
great cardiovascular activity.
You'll really feel great after your walk in the morning. Get the day
started right and feel good about yourself.
You'll find it easier to stick to your diet the rest of the day when
you know that you expended energy working towards your goals." --Josh |
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Cardiovascular
Exercise on the WLC Program
I like everyone to be doing cardio while on the
WLC Program. No matter if you're trying to gain weight, build muscle,
lose fat, or lose weight I like you to exercise your heart and
cardiovascular system. Weight lifting is good exercise, but cardio is
good exercise for your heart!
There are so many benefits from doing it
that you'd be crazy not to include it in your WLC
Program. You not only get increased fat loss, but you get
increased recovery from your weight lifting workouts along with all the
extra health benefits. Cardio can even help increase your appetite and
get that metabolism revved up!
I do want a different amount of cardio and
different types being done while on the WLC Program for the two
different goals. What are the two different goals you can choose from
while executing the WLC Program?
1.
Muscle Building
Focus is on muscle building while minimizing fat
gain. We do not want
to gain much fat while on the muscle building WLC Program. We may even
lose some fat along the way!
OR
2.
Fat Loss
Focus is on losing fat while maintaining as much
muscle as possible. We
do not want to lose much muscle while maximizing the amount of fat we
can lose. We may even build some muscle using the WLC Program!
Did you develop your goals in the
Weight
Lifting Schedule section?
You need to know what your goal on WLC is going to
be in order to know which cardiovascular exercise plan to use. Your
goal will either be muscle building or fat loss. Go to the appropriate
program below that fits your goal.
Continuing on...
Now that you know your goal and the
difference in Low Intensity and High Intensity Cardio, we need to know
how to utilize them for the WLC Program.
Cardio
for Muscle Building on the WLC Program
Why would you do cardio when trying to build muscle on the WLC program?
When would you do the cardio? Would you do low intensity or high
intensity? I'll give you the answer to all of these and more.
Cardio for Fat Loss on the WLC Program
Everyone knows to increase fat loss on any program that you should be
doing cardio. What type of cardio will keep your muscle loss to a
minimum? The answer is here.
Making
Cardio Workouts Fun!

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Let's face the
facts here. Cardio can be
very boring at times, but you have to remember its importance! It is
one of the most important things you can do for your health.
If you want to be healthy and live longer, you've got to be doing your
cardio!
Don't come up with excuses not to do your exercise. Start doing your
cardiovascular exercise today and watch your body transform.
Why do boring cardiovascular exercise? Because it keeps us healthy and
living longer for our friends and family. We have an obligation to them
to take care of ourselves! They need us and we need them.
We can make cardio workouts more exciting by
doing a few simple things. How in the world could we make this boring
exercise more
exciting?
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Methods
of Doing Cardiovascular Exercise
You need to change your cardio around from time to
time and try
something different. Cardio can be fun when you change it around and
try new methods. For example, go bike riding outside when the weather
is nice instead of riding inside on a stationary bike. Go jogging or
walking with your dog at the park on a nice day. Do your exercise in
different locations.
Rowing Machine
Cardio
EquipmentSimply changing the cardio equipment you have can
make cardiovascular exercise much more fun! Buy some new equipment for
home, or try something new at your gym. Changing the style of cardio
you perform will also keep your fat loss at a maximum! Having fun will
keep you going too.

Music
Listening to your favorite music can help while doing cardio. Get you a
portable mp3 player if you're going to be on the move.
Audio Books
You might as well get a good story in while doing your cardio. You can
get instructional audio books and learn something while doing your
cardio. Listening to audio books are one of my favorite things to do
while doing cardio. Download something you've always wanted to learn
about.
Television
Watch you some TV if you're going to be stationary. Put on Sportscenter
if you're a big sports fan. Watch your favorite TV show. Catch up on
the news.
DVD
Watch a favorite movie of yours. Rent you a new movie that you've been
wanting to see and split it up over a few days and only watch while you
do your cardio. You'll even look forward to your next cardio session so
you can watch your movie.
Video Games
If you're doing your cardio on a stationary bike or another piece of
equipment that use of your arms is not required, a good video game will
keep you're mind off the cardio. If you're like me, I still like to
play a good game of Madden Football.
Summary
You've got to make your cardio
fun or you'll get
tired of doing it because it's so monotonous. Understanding the
importance of cardio will also help you stay consistent. I've always
had trouble doing this exercise, so I had to find ways to make it fun.
If you've got any more ideas for making your
weight lifting and cardio fun, please let me know. Weight lifting
requires more concentration than cardio so I like to keep distractions
to a minimum when lifting weights. Cardio can use some distractions,
though! Time will pass much faster.
Other
Links to Great Information on
Cardiovascular Exercise
How to Lose Weight:
This is a very good site with great Cardio information from my friends
at building-muscle-now.com.
Check this page out along with all the other good muscle building
information on his site. I only link to sites with good info and this
is one of them!