WLC Cardio Program
Plan your Cardio Scehdule

If you think cardio works against you in the muscle building arena, you must be crazy! Yes, it does burn calories but it burns the calories we want. Do you know what cardio does for many people? Cardio increases your appetite.


So, if your having trouble downing more calories and you just can't eat any more food, cardio can increase that appetite of yours and work for you in building muscle. You'll end up eating more food and more calories. This is one of the reasons I want people with muscle building goals to perform cardio.


I want most people doing some form of cardio 3 times per week for muscle building WLC cycles. During muscle building cycles, I want you to do high intensity interval training for short periods of time. I like to do 15 minute cardio sessions on 3 of the days that I don't workout.


You can do other forms of cardio besides high intensity interval training, but I don't want you overdoing it. If you're playing another sport for extended periods of time during the weeks, you're really going to have some trouble gaining muscle. I'm talking about practicing basketball every day of the week for a few hours at a time. It's possible to gain muscle during this time, but you're going to have to eat a whole lot of food. It may even feel like you never stop eating.


So, my recommendation for muscle building is to do high intensity interval training 3 times per week for 15 minutes at a time on your off days. You can adjust it to fit your needs from there. An example of an adjustment is to add a second cardio session to one of your off days - one in the morning and one in the afternoon - to get a little extra fat off of you that you've gained from over eating.


If you're wondering why I've chosen high intensity interval training for short time periods during muscle building, I'll give you a short explanation here.


You're going to be in a calorie surplus during muscle building cycles, so we're not worried about the increased stress from high intensity cardio. We do it in short amounts of time so that we don't add too much stress, but we do high intensity interval training so our bodies become accustomed to our increased weight gain thru both low intensity periods and high intensity periods during the intervals.


Trust me, HIIT works wonders during muscle building cycles. I've done cycles without cardio and cycles with cardio and there's absolutely no comparison.


Cardio will also help you recover from your workouts on your off days. Getting some blood flowing is very important to recovery and cardio on your off days will give you that during your muscle building cycles. The benefits are endless, so set that WLC cardio program up today!

During fat loss WLC cycles, we're going to want to keep the stress on our bodies as low as possible. We will be in a calorie deficit so keeping stress as low as possible is very important. I want the majority to all of your cardio to be low intensity. To get benefits with low intensity cardio, we're going to perform it for longer periods of time.


Remember, I am giving you a starting point and you can adjust from there. I recommend that you do low intensity cardio directly after your workout for 30 minutes. I want this to be low intensity. Nothing hard. Please don't get the urge to go hard and really stress your body. The important thing is that you did your cardio!


Don't worry about not feeling like you're working hard during the cardio. This low intensity cardio works very well for fat loss directly after your workout.


In the beginning of your fat loss cycles, I want you to take your rest days off completely. This means no cardio at all. I want you to keep this schedule for as long as possible. If you ever hit a wall with your fat loss during the cycle and you're calories are already fairly low, you can add an extra cardio session at a time to one of your rest days during the week.


I would rather this cardio session be low intensity, but you can do high intensity for shorter amounts of time for a maximum of 1 session per week. Don't do too many high intensity sessions. We're trying to keep overtraining away!

Make sure you include your designed WLC cardio program as a part of your complete weight lifting program. A cardiovascular program is very important. Don't forget it or leave it out purposely. Too many benefits to pass up!


Don't be lazy. Include cardio and you will be rewarded. Exclude cardio and you'll be wishing you included it. I've been there and done that! So, listen to me and get to that cardio. For the amount of time it takes per week, it's well worth the effort.