Cardio Coach Download for Free

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


Cardio Coach workout … read the post below to get the latest update on how to get Volume 1 for free.
I used to hate doing any cardio until I heard my first Volume of Cardio Coach.  In my experience with high intensity interval training, nothing beats it.  Sean O’Malley has been in my “ear” for years giving me tips and instruction and the motivation I needed to keep pushing and finish strong.
For a limited time, you can download Volume 1A at no charge!  This version has extensive coaching for first-time users.

Here’s How to Get Your Free Full Version Cardio Coach Workout:
http://www.hiitcoach.com/specials.html
(this is not an affiliate link; it goes directly to the site)
His family decided to continue Sean’s dream of promoting H.I.I.T. (High Intensity Interval Training) through a new web site.  On this site they are offering all of the Cardio Coach workouts.  They plan to add additional tracks and an upcoming tribute workout (to be released for 5-4 Day on May 4, 2013).
Please share this blog post or the link above with anybody you think might enjoy this type of workout.  I feel in love with the series with Volume 1.  Maybe they will too.  If not, it didn’t cost you anything to download it or send a link and keep Sean’s dream alive.
audio coaching by Sean O’Malleymotivation instrumental musicseries of challenges to keep you interested in the workout
Go now …

http://www.hiitcoach.com/specials.html
I’d like to wish the entire O’Malley Family a very Merry Christmas and Happy New Year.  You raised a very special person into the world that touched thousands of lives.  By keeping the dream alive and giving away what I’d consider the best volume, I only hope others can hear Sean’s words and be as changed as I was to hear them.
Be Fit, Stay Strong!
Marc David – CPT
PS - The button didn’t work for me using Internet Explorer but it did with Google Chrome.

View the original article here

Cardio and Fat Loss

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


Just the other day, I got off the phone with a friend I’ve know for years.  He told me how many times per week he’s doing cardio (spin, zumba, etc) and does some weight training but not much.  He’s frustrated that his fat loss seems to have come to a complete halt.

In fact, in the last month, he’s fluctuated about two pounds!

I tried to explain cardio as a tool that he could use to put himself further into a calorie deficit but that his main goal should be to focus on weight training and building muscle.  As usual, the advice I willingly gave was met with endless debates about the necessity of cardio.  After which he told me he thinks he’s been in a 50% deficit! (that’s 50% below what he needs to maintain his current level of activity).

My advice was simple.. reduce the cardio, start eating more and focus on the weights.  Maybe even consider eating at his maintenance level for a bit or even go into a surplus!  He wouldn’t hear of it.  He was willing to consider less of a deficit but there wasn’t a chance he’s ever think of eating too much more as it might put on fat.

To give you some perspective, he’s a 201 lb male eating about 1600 calories a day.
To give you some perspective, I’m 190 lb male eating about 4000 calories a day and I do one “cardio” session on Sunday for about 30 minutes.  It’s nothing more than a warm up for 5 minutes, followed by 6 all out sprints and a cool down.  Not much but it keeps me as lean as I need to be right now.

Why do I dislike cardio!
I don’t.  Not at all.  In fact Tom Venuto of the Burn the Fat Inner Circle says it best.
“Fat Loss is not a function of cardio. It is a function of a calorie deficit.”


Unless you are training for a specific endurance type event, I advise most people to do as little cardio (low intensity steady state) as possible and use it as a tool to put themselves into a calorie deficit (deeper if necessary).  For the record, when I mention cardio I’m not talking about daily movement or brisk walking.  I’m usually referring to some activity that gets your heat rate into a moderate zone, has you sweating but able to talk.  It’s more than hiking but less than a 400 meter relay pace for sure.

Focus on weight training, tighten up your nutrition to meet your goals and use cardio as a tool to put you into or further into an aggressive calorie deficit to burn off fat.  Used improperly, it just leads to too much of a calorie deficit which can result in a slowdown or a halt of any fat burning progress.
If you want something fun to do this month, try the holiday challenge!  Registration closes on November 21, 2012.

View the original article here

Exercise for Fat Loss: Cardio or Weights?

You have probably heard the question debated before: which is best for fat loss, cardiovascular exercise or weight lifting? There are adherents for each, but the consensus among most experts is that both should be used together for the best results.

Cardio Alone
Cardiovascular exercise, like running, walking, cycling, and stair climbing, is based on the principle of oxygen exchange, the use of an aerobic (oxygen-using) mechanism to produce energy. People trying to lose weight typically go to cardio because it's relatively easy and doesn't necessarily require any special equipment.
While participating in cardio, you'll be burning calories. If you're working at a strenuous level, you could be burning quite a few of them. However, once you step off the treadmill, after about 20 minutes your metabolism is already returning to normal.

Weights Alone
Weightlifting is generally thought of as an anaerobic activity because it depends primarily on stored energy, rather than oxygen exchange. However, there is an aerobic component as well, which you will surely recognize if you have ever felt yourself out of breath after lifting.
While in general you burn more calories per minute with cardio, you can increase the calorie burning effect of weight lifting by using heavier weights with a low number of repetitions, and resting for a shorter period between your sets.
Free weights are better than machines because they engage the support structures of the body to a greater extent. However, machines aren't ineffective. If you prefer them and it makes the difference between lifting weights or not, by all means use them.
Another great benefit of weights is that your metabolism will stay revved up and you will burn more calories for up to two hours following your workout. Furthermore, muscle burns more calories than fat anyway, so when you keep more muscle mass, you'll burn more calories all the time, even at rest.

Cardio and Weights Together
You can see how combining cardio and weightlifting is better than doing either one by itself. They both provide certain benefits, and work synergistically together.
You may prefer one to the other. Most people do. But you have certain choices that may help you to enjoy it more. There are many different kinds of cardio machines, and there's always bicycling, running, or walking in the great outdoors. For weight lifting, you can choose between different types of machines, and with free weights, most exercises can be performed using barbells or dumbbells. Experiment and you will find the setup that you can enjoy.

Workout Strategies
Choose weight lifting exercises which focus on large muscle groups, not the refining little detailing exercises that bodybuilders will use. Choose two or three exercises per muscle group, and learn about the little variations in hand position you can use to vary the angle.
Your muscles need time to recover, so you should not work the same muscle groups two days in a row. You can either take a day between each workout, if you are doing full body exercises, or split your workouts between body parts. For example, do back and shoulders on Monday, lower body on Tuesday, and chest and arms on Wednesday.
Do your weight lifting session first, then cap off your workout with 20 minutes or so of cardio of your choice. Or, if you prefer (and have the time) you can do your cardio and weights in separate workouts.

Another strategy is to use circuit training. This is a full body workout which alternates weight lifting exercises with a few minutes of cardio, instead of complete rest. It can be tricky depending on the s setup and population of your gym. If y you're working out at home, you can easily create a circuit, but at a public gym, it might be tricky to use the weights or machines you want when you need to.
With both cardio and weights, don't try to do more than you can. That is, you should push yourself to improve your current level of fitness, but you should always do so within safe parameters. Don't lift weights which are too heavy for you to control smoothly, and don't continue to exercise if you feel dizzy, lightheaded, or experience any kind of sharp or shooting pain.

If you can afford it, consider hiring a personal trainer to get you started. He or she will be able to help you develop a personalized plan which takes into consideration your current state of health and fitness, your lifestyle, and your weight loss and fitness goals. You will also learn how to perform exercises safely and how to challenge yourself without going too far. For some people, having an appointment with the trainer is the motivation they need to actually workout, so that's another benefit, especially if you're re having trouble getting into the habit.

If you don't have access to a gym, or prefer not to join one, you can workout at home. It's best if you have, at minimum, a cardio machine of some kind, a weight bench, and a set of dumbbells. But you can get a good workout without any of this. You can use resistance bands or household objects as weights, use a set of stairs for your cardio (you can run up, but always walk when coming down), or do bodyweight exercises like push-ups.

The important thing is that you become more active, whatever form it has to take.

What About Meals?
If you aren't doing so already, adjust your diet so that you are eating primarily fresh, whole foods. You should be getting about 30 percent of your calories from high quality lean protein, like poultry breast, fish, or top sirloin. 45 percent should be from complex carbohydrates, including vegetables, fruit, and legumes.

The remaining 25 percent should come from healthy fats, such as those in olive oil, avocado, nuts, and coconut. Avoid refined flour, margarine, and artificial sweeteners entirely. Instead, look for whole grains, real butter, and healthy sweeteners like honey.



Gideon J. helps many people to achieve their desire for weight loss and host most of his teachings at http://weightlosschart.info
for more information Click Here

Sobrecarga de cardio y dietas de pérdida de grasa - por qué esto le impide bajar de peso

Si has estado buscando maneras que usted puede acelerar su pérdida de grasa, probablemente has considerado agregar más cardio a sus entrenamientos de pérdida de grasa. ¿Pero, es realmente un paso inteligente?

Aquí es por qué querrá reconsiderar.

La mentalidad de la pérdida de grasa-Cardio

Muchas personas cuando partiendo de su pérdida de grasa dietas haz en esta mentalidad de cardio, donde creen si algunos es bueno, más deben ser mejor.

Después de todo, si pueden quemar 300 calorías al día con un 30 minutos correr, por qué no bump que hasta 60 minutos al día - 600 calorías!

Eso significa que usted puede comer 300 calorías más cada día y mantener la misma tasa de pérdida de grasa, o pierdes grasa dos veces tan rápido.

Bono!

Pero no fue así.

El problema con la pérdida de grasa Cardio

Hay dos puntos importantes a tener en cuenta aquí. Al seleccionar los métodos que utilizará para realizar su cardio de la pérdida de grasa, generalmente usted elegirá entre cualquiera de los dos sprints de intensidad más altas, o se opta por un moderado más ritmo, forma de estado estacionario de cardio.

Cada uno tiene ventajas e inconvenientes.

Estado estacionario Cardio

Si optas por ir el estado estacionario de cardio, ya sea porque no le gusta la intensidad de los sprints, usted no quiere a riesgo de sobreentrenamiento, o simplemente porque no estás en la clase de forma necesario hacer sprints, entonces usted está en riesgo de una otra serie de problemas.

Pérdida de masa muscular.

Demasiado cardio de estado estacionario tiende a ser catabólicas en el cuerpo, lo que significa que su cuerpo iniciará con el tejido muscular para combustible, en lugar de depender estrictamente de reservas de grasa del cuerpo.

Para ver un ejemplo de ello, mirar los corredores de larga distancia maratón muchos por ahí. No tiene mucho músculo, ¿acaso?

Es por eso.

Cuando combinas mucho cardio de estado estacionario (1 hora + cinco veces a la semana por ejemplo), está viendo correr el riesgo de pérdida de masa muscular cuando está comiendo menos calorías que el cuerpo necesita para mantener el peso.

Entrenamiento a intervalos

Avanzando, si se opta por la ruta de entrenamiento intervalo, tienes otra serie de problemas.

Con éste, el problema va a ser sobreentrenamiento, como ahora ya tienes tus sesiones de sprint y sus entrenamientos de levantamiento de pesas estimular eso CNS.

Mientras algunos estimulación puede manejar el cuerpo, demasiado y va a cerrar. Cuando lo hace, usted será no se siente bien.

A menos que usted equilibra cuidadosamente tus sesiones de elevación e intervalo, los problemas son por delante.

Ya que muchas de las dietas de pérdida de grasa, como se mencionó anteriormente, entrar en la mentalidad de "algunos es buena, más es mejor", muchos probar y realizan sesiones de intervalo demasiados lejos que su cuerpo puede manejar.

Por lo tanto, si haciendo más cardio no va a ser una buena opción para la pérdida gorda, ¿qué es?

Consiguiendo su dieta en línea.

Mayoría de la gente odia escuchar esto porque seamos realistas, nos gusta comer. Sin embargo, es mucho más fácil recortar unos cien calorías de su día (busque lugares molestos exceso de calorías se arrastran en), que to Añadir horas de cardio por semana.

La única excepción a esto puede ser aquellas personas que ya están comiendo una dieta muy baja en calorías (definida como menos de su peso corporal en libras multiplicada por un factor de 9 por día).

En ese caso, más cardio puede ser una opción, pero aún así, sería hora de analizar otros temas que podrían estar pasando con eso dieter en particular, como la mayoría de las personas debe perder peso en una toma de tal.

Por lo tanto, echa un vistazo sobre su programa. ¿Cuántas horas de cardio está haciendo por semana con su dieta de pérdida de grasa?

Puede ser tiempo para reflexionar sobre esto.

Más información acerca de la pérdida de grasa cardio [http://www.theworkoutinsider.com] y cómo usarlo correctamente.

Para más información sobre pérdida y dieta grasa, por favor visite www.theworkoutinsider.com [http://www.theworkoutinsider.com].

Cardio oder Gewichtheben für den Fettabbau?

Welches ist besser Cardio oder Gewichtheben für den Fettabbau? Wer möchte seine senken
Körperfettanteil beherrscht die Kunst der richtigen Ernährung, aber auf der anderen Seite
Sie wird nicht gute Ergebnisse zu erzielen, wenn sie die Übungen als auch Unternehmen. Eine Menge Leute nicht
haben die Ergebnisse, die sie wollen, weil sie einen Mangel an Motivation haben oder sie tun nicht das
Training zu korrigieren. Um Körperfett zu verlieren, schnell müssen Sie eine Kombination aus Herz-Kreislauf-
Training und Gewicht heben Übungen. Im nächsten Teil des Artikels entdecken Sie
Warum und wie es der richtige Weg.

Cardio-Übungen

Aerobic oder Herz-Kreislauf-Übungen sind nur psychischen Aktivitäten, die Körperfett zu verbrennen
direkt. Die meisten Diät-Programme funktionieren nicht, weil sie das Fett mit niedrigen hungern
Kalorien Diäten. Was Sie tun müssen, ist die Fettverbrennung mit guten Übungen und Füttern der
Muskel mit guter Ernährung. Ein Wort der Vorsicht hier einige Übungen sind nicht so
effektive, Körperfett zu verbrennen nachdenken, Tennis, Basketball, Hof-Arbeit. Sie helfen
Sie aber sie sind nicht so effektiv wie Übungen wie Wandern, Joggen, Spinning und so
auf. Die aeroben-Übungen sollte bewusst für einen Zeitraum von mindestens dreißig erfolgen
Minuten, wenn Ihr Ziel Fettabbau ist. Wenn Ihr Ziel ist es, die Muskeln dann zwanzig Minuten
pro Sitzung reicht.

Gewichtheben

Wenn Sie gehen auf eine Kalorie Diät beschränkt, ohne dabei alle Weight training überhaupt, Sie
verlieren fettfreien Masse. Das echte Fettabbau-Geheimnis ist nicht Cardio, Gewicht heben oder sogar eine
Kombination. Das Geheimnis ist die Kombination von vier Elementen: Cardio, Krafttraining,
Ernährung, Motivations-Techniken und die richtige Ernährung. Während Krafttraining
Training, die Sie brennen vor allem Zucker aber die wahre Stärke ist, dass Sie Fett zu verbrennen
nach dem Training sowie. Gewichtheben ist ein sehr komplexes Thema und es ist fast
unmöglich, alle die Aspekte der it in einem einzigen Artikel oder sogar in einem einzigen Buch festzulegen.
Was Sie weiter müssen, ist, dass Sie zwischen den sechs oder zwölf Wiederholungen tun müssen wenn Ihre
Hauptziel ist Fettabbau.

Sie haben eine Idee, die wissen, warum Sie tun sollten, Gewichtheben und aerobic-Übungen. Denken Sie daran, dass ich noch nicht über die Ernährung ein weiterer sehr wichtigen Aspekt der Fettabbau gesprochen.

Professioneller Trainer mit 20 Jahre Praxis Erfahrung lehrt Sie seine Geheimnisse, um Fett zu verlieren und gewinnen Muskeln.

Diäten und Pillen funktionieren nicht, um Körperfett zu verlieren und hungern sich selbst nicht funktionieren. Brennen der Dicke, der Muskel-feed enthält 340 Seiten, alles, was Sie wissen über Ernährung, Übungen, Ziel-Einstellungen müssen. Sie erhalten Informationen für Fitness-Modelle und Bodybuildern.

Und jetzt ist es Zeit, Ihr Körperfett zu verbrennen... (Klicken Sie auf den Link oben für Ihre kostenlosen Bericht).

Try Cardio Coach for Free?!

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT

Cardio Coach Seekers … read the post below to get the latest update on how to get Volume 1 for free.

UPDATE:

Seems the coupon code has “expired.”  I’ve contacted support a couple of times now for that site.  In the meantime, if you send me an email, or put a comment below, I’ll add you to the shared Dropbox account I am using to host the Full Volume of Cardio Coach Volume 1 as promised.  If you use Dropbox, you’ll just get an invite code from me and you’ll see the folder.  If not, sign up as it’s free anyway and you can store and share files.

END UPDATE:

I used to hate doing any cardio until I heard my first Volume of Cardio Coach.  In my experience with high intensity interval training, nothing beats it.  Sean O’Malley has been in my “ear” for years giving me tips and instruction and the motivation I needed to keep pushing and finish strong.

For a limited time, you can download Volume 1A at no charge!  This version has extensive coaching for first-time users.

Here’s How to Get Your Free Full Version Cardio Coach Workout:

http://www.hiitcoach.com/specials.html

(this is not an affiliate link; it goes directly to the site)

His family decided to continue Sean’s dream of promoting H.I.I.T. (High Intensity Interval Training) through a new web site.  On this site they are offering all of the Cardio Coach workouts.  They plan to add additional tracks and an upcoming tribute workout (to be released for 5-4 Day on May 4, 2013).

Please share this blog post or the link above with anybody you think might enjoy this type of workout.  I feel in love with the series with Volume 1.  Maybe they will too.  If not, it didn’t cost you anything to download it or send a link and keep Sean’s dream alive.

audio coaching by Sean O’Malleymotivation instrumental musicseries of challenges to keep you interested in the workout

Go now …

http://www.hiitcoach.com/specials.html

I’d like to wish the entire O’Malley Family a very Merry Christmas and Happy New Year.  You raised a very special person into the world that touched thousands of lives.  By keeping the dream alive and giving away what I’d consider the best volume, I only hope others can hear Sean’s words and be as changed as I was to hear them.

Be Fit, Stay Strong!

Marc David – CPT

PS - The button didn’t work for me using Internet Explorer but it did with Google Chrome.

PPS - If the file downloads without any extension, rename it to a .ZIP and you’ll see the MP3 files inside!

PPPS - Even if you are doing something like Carb Backloding which mentions to do as little cardio as possible, the program still mentions the only type of cardio to do is HIIT style.  Cardio Coach workouts fill the bill.

View the original article here

Is Cardio Best Before or After Lifting Weights?

Cardio is an integral part of any fitness program, whether you're seeking to lose excess weight, build muscles, increase stamina, or simply improve your muscle tone.

But is the best time to do a cardio workout before or after a weight lifting workout? Is it best to work your muscles first, then get your heart pumping, or the other way around?

Or is it best to separate the cardio and weight lifting by several hours? Should you let your muscles rest before doing cardio? Or should you do cardio first, rest for a few hours, and then lift weights?

Or should these workouts be done on alternate days?

Experts agree that both workouts deplete your body's supply of glycogen, which it uses for the quick bursts of energy necessary when working out.

Doing both types of workouts one after the other means your body has mostly depleted its supply of glycogen by the time you begin the second phase of the workout.

If you do cardio first, you'll burn more fat calories, but you won't have the stored energy to get the full benefit from weight lifting. You're also more susceptible to injury, as your muscles may be too fatigued to use proper form through the entire range of motion.

If you do weight lifting first, you'll build more muscle because your body has enough glycogen available to adequately work your muscles, and assume proper form through the entire range of motion. However, because your muscles will be so fatigued from weight lifting, you may be too tired to get the full fat-burning benefits of the cardio workout.

To get the greatest benefit, according to the experts, is to do cardio workouts and weight lifting workouts on alternate days, doing each a minimum of three times per week.

One way to get the greatest benefit from both cardio and weight lifting workouts is to do circuit training. In circuit training, short bursts of aerobic-type exercises for cardio fitness are interspersed with short periods of strength or resistance training for building muscle tone.

Although you won't build super muscles like a body builder doing this type of workout, you do get the best of both worlds, without sacrificing one for the other.

Health and fitness experts agree the best way to structure your workout, whether you're doing a fat-burning cardiovascular workout, a muscle-building weight lifting workout, or a combination of the two, is to do them at a time most convenient to you and your lifestyle.

Copyright Sharon Sweeny, 2011

Sharon Sweeny is a writer trying to get into better physical shape by doing a daily workout 365 days in a row. Follow her progress daily on her blog at http://edailyworkout.com.

3 of the Most Common Questions About Cardio After Weights!

Should you indulge in cardio after weight lifting? This seems to be the big question, which has been prevailing in the minds of fitness freaks since times immemorial. We carry out these aerobic exercises for the purpose of the purpose of achieving peak physical fitness. This in turn helps in increasing oxygen supply in the lungs and as a result in our blood as well. Cardio exercises also helps in the proper functioning of the cardio respiratory organs of the human body.

The answer to the first question has many contrasting answers. Some people prefer doing cardio exercises as a warm-up for other advanced exercises. Others like to carry out these exercises after the weight lifting process in a bid to tone down the muscles. This allows them to relax their body after a heavy workout schedule. Nevertheless, on a general basis people like to do cardio exercises before their normal routine workout, or when they are not interested in lifting weights.

Does cardio save energy for weight lifting? This question is also there in the mind of many workout enthusiasts. This may have its own logic. Generally, we prefer doing cardio exercises for about ten minutes before the main exercise. This prepares the body for that major role that it has to play while lifting free weights.

Do cardio exercises help in burning of fat after weight lifting? Many people may not agree with this. The fact remains on the amount of workout that you do even for the sake of cardio exercises. These questions often prevail in the minds of people who like to workout on a regular basis.

Pro Trainer Reveals...

If You're Making Even Just One Of These 5 Simple Workout Mistakes You Might As Well Be Skipping The Gym And Sitting On The Couch Eating Ice-Cream.

If you would like more information on this article then visit [http://www.powerfulworkouts.info]

Cardio Before or After Weights

A lot of people wonder whether they should do their cardio before or after weights. There really isn't a simple answer to this question. Depending upon your personal situation or fitness goals, there are a couple of variables that will influence the answer of whether you should do cardio before weight training or cardio after weight training. Perhaps the number one, biggest influence in this answer is your individual fitness goals. This will be determined by whether you want to train to gain strength, if you want to lose weight or if you are looking at improving your overall health, all of which will influence whether it is more important to do your cardio before or after weights.

Aside from the goals you want to achieve in your fitness workout regimen, there are other things to consider that will determine which order you should do your cardio and your weight training.

#1 - Intensity - Are you doing an aerobic activity that it HIIT or high intensity interval training, or are you working out at a stead rate of cardio? Beyond that, are you doing heavy lifting, high rep training or low rep training to the point of failure?

#2 - Duration - Are you doing a marathon-style cardio workout or a short and intense workout?

#3 - Conditioning - Think about how your muscles feel after you do weight training and cardio. Which exercise tires your muscles out more?

#4 - Motivation - Do you have a personal preference as to which exercise you want to do first? This could be determined by how focused you are throughout your workout from beginning to end.

In a small study that was conducted by Brigham Young University involving 10 men, it was determined that doing weight training after cardio was the most beneficial method. Here is a rundown of the findings from that study:

* When cardio is done before weights, the body's EPOC or caloric "after burn" effect was at its highest rate.
* It is much more difficult physiologically to do a cardio workout after weight training, than it is to do your cardio work before weights.
* The result of the study was that it is better to do aerobic exercise before weight resistance exercise if you will be combining both workouts into one session.

Unfortunately, this study was only conducted on 10 individuals, so it isn't a hard fast finding by any means. While there are benefits to doing cardio exercise before weight training, there is a lot of doubt raised on whether or not fat truly is burned at a higher rate using this method.

When you think about it, it's very practical to do your cardio exercise after weight training. It is very beneficial for your energy level to be at its highest rate when you are lifting weights. It requires a lot of mental focus and physical coordination to successfully do weight training. A bulk of most cardio workouts involve the legs, making it extremely difficult to be able to do sets of heavy squats following a 45-minute cardio workout. However, the opposite can also be true, as trying to get an aerobic cardio workout after doing sets of heavy squats would be very difficult as well.

In my experience I believe it is best to do cardio after weights or, if possible, split your cardio and weight training into different workout routines, however here are some suggestions to help you determine your own best order:

* To Increase Muscle - It is recommended that you do cardio after weight training so your energy will at peak levels during the weight training portion of your workout.

* To Improve Cardio Endurance - It is recommended that you do a cardio workout before weight training so you can focus your highest energy during the cardio phases and max out your marathon or HIIT workout training.

* To Burn Fat - Six of one, half a dozen of the other! When you are wanting to burn fat there are even more factors to consider, such as burning more calories during a longer cardio routine versus a rigorous weight training routine that might tire you out even faster. However, if you are advanced in your exercise routine, you could do a series of resistance training followed by cardio to help maximize fat burning due to an accelerated release of fatty acids and HGH into the bloodstream. * To Improve Health - If your goal is to improve your overall health, there is no difference in the order that you do your weight training and cardio.

There are so many factors that influence the outcome, which is why there really is no simple answer to the question of doing cardio before or after weights. Doing cardio work before weight training will increase your cardio endurance, however doing cardio work after weight training will help you to bulk up the size and strength of your muscles. This is why it is important to think about your individual goals and make a decision based upon what will help you achieve your goals as efficiently and effectively as possible.

Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. There's no point in using a bodybuilder routine to get a fitness model physique. These are Not Your Average Fitness Tips. Read more about performing cardio before or after weights and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time. http://www.notyouraveragefitnesstips.com

Weight Lifting Vs Cardio Activities - Which One Works Best For You to Burn Fat and Lose Weight Fast?

Before you start on your quest to lose weight, you need to know what weight lifting vs. cardio activities can do for you. While it is true that both lifting weight and doing cardio exercises can help you to burn calories, the fact is, one is more efficient than the other.

If you are trying to lose weight fast, cardio activities such as running, brisk walking, climbing stairs etc. is the way to go! You will lose weight when your body burns more calories than you consume. Cardio exercises which use your whole body can help you burn more calories than weight training that targets one or two muscle groups. Worst still, the rate that the calories are burnt would be low if the intensity of weight lifting is low.

Although you cannot rule out weight training altogether, cardio exercises are more efficient when it comes to losing weight. This is indeed a good news as typically, we do more cardio activities in a day than weight lifting. Our daily activities like walking to work, climbing the stairs in the apartment etc. can help us to burn calories. But, you might not be seeing a drastic result as those are not so intense cardio activities. Try to do more intense, long duration cardio activities to see better results.

On the other hand, weight lifting can increase your stamina which would help you to endure during your cardio exercises. Hence, you need to include two to three sessions of weight lifting in your routine. But to burn calories and lose weight efficiently, focus on cardio exercises!

Click here for more tips to lose weight fast

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Cardio Before Weights Or After? Learn the Best Time to Add a Cardio Routine

There has been an ongoing debate if you should do cardio before weights or after. There are both pros and cons to each choice but one stands out above the other. In this article you will learn exactly how each one affects your body and your fat loss goals.

When you do cardio for an extended period of time before your workout you are using up all of your energy, by depleting you glycogen storages, before you even hit the weights. This means that all the carbohydrate (glycogen) storages that are used to give you energy and power to push through your weight lifting are being used up. This will leave you weak and tired in the gym. When you don't have that energy to push through your sets and heavy repetitions you won't be able to add more weight then you did the prior week. When you aren't adding weight to your workout every other week or so you won't make any progress in either muscle building or strength.

Even if you are trying to lose weight and that is your primary goal, doing cardio before weights can still hinder your progress. Why you might ask? This is because when you put on muscle you are building your body to be a fat burning machine. The more muscle you have, the more calories you will burn just sitting still. Cardio before weights can actually lead to muscle atrophy.

When you do cardio after weights some magical things happen. In regards to your glycogen storages this is the perfect time to run. After a heavy weight lifting workout these storages will be close to empty and your body will be looking for a fuel source to give you energy for your cardio routine. This means that your body will be stripping away your fat to use as energy. Normally your muscle would be the first to be converted but since it was right after a workout fat is the first source of energy. Keep in mind that if your cardio lasts more then 40 minutes there is a high chance you will be burning muscle instead of fat, so keep your cardio routine short and intense.

I would recommend having a BCCA (branch chain amino acid) drink right before your cardio routine to stop ANY chance of muscle breakdown. Unlike drinking a protein drink, branch chain amino acids don't go through the normal digestive process so they won't be burned for fuel during your cardio routine, they will go straight to your muscles. BCCA can be bought anywhere you buy supplements.

As you can see cardio after weights is very beneficial to burning fat and retaining muscle. Even if you are trying to build muscle and don't care much about fat loss this will keep you slim while packing on pounds of muscle. As always I would recommend that you do a light job or some light aerobic exercise before you start your weight training.

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Weight Lifting Vs Cardio - Which is Best For Fat Loss?

For years we heard that if you wanted to lose weight you should do cardio or aerobics. This advice was given to us in the '80s and '90s and even at the beginning of the '00s. But in recent years, some research studies tended to suggest that weight lifting may provide many of the same benefits as cardio. Moreover, the argument has been made that adding muscle can actually increase your metabolism's burn rate and the result is that you end up burning more calories 24 hours a day.

But which is right? We may never have a conclusive answer but what does seem to be true is that when these activities are done with high intensity and in intervals, fat burning may increase. Perhaps the best news of all is that these physical changes can occur in a relatively short period of time.

One study that was published in the Journal of Applied Physiology (JAP) indicated that after a mere 14 days of interval training, 75% of the college men and women doubled their endurance. This was measured as the time they could ride a bike at a moderate intensity before they had to succumb to exhaustion. A control group showed no improvement.

As far as fat burning goes, another study in the JAP had 8 women in their twenties completed 7 intense interval cycling training sessions over a period of two weeks. At the end of that period, they performed an hour of moderate cycling and it was found that their rate of fat burning had increased by a whopping 36%. In addition, their cardio vascular fitness had increase 13%.

What was also very interesting about this study is that it didn't matter what shape the women were in before they started. All showed significant improvement in fat burning. That's good news to those of us who are not pro athletes.

But to come back to the question we started this article with, what does this mean in the weight lifting vs. cardio debate? Adding in some interval training no matter which type of exercise we prefer is likely to help us lose more fat over time. And that can only be a good thing.

If you think you may be interested in high intensity, interval training (HIIT), do consult with your doctor first. HIIT may not be suitable for everyone - especially for those with a history of high blood pressure or heart disease. However, if you would like to move forward, there are two programs you may find interesting. The first, P90X is a balanced program of weight lifting, cardio, yoga and stretching. There are bouts of high intensity in it. For a more cardio program, why not consider the Insanity workout which is a lot of high intensity exercise for those who want to take their fitness to a new level. And for more information about this and related topics, be sure to stop by PressPlayFitness.com.

Cardio And Weight Lifting: How To Set Up Cardio And Weight Lifting On The Same Day

Cardio and weight lifting are two of the main components of a balanced work out regimen. If you can, you should plan your work outs so that your cardio sessions are on days when you aren't performing any weight lifting at all. One of the main goals when planning your regimen and considering including cardio sessions should be to keep it at a light to moderate intensity. This way, the cardio will be a good addition to your training week instead of a hindrance.

If it is not possible to have your cardio solely on your off days, due to scheduling problems or you find you simply just require those off days to be completely off days, then you can do cardio and weight lifting on the same day. Be sure to note that your cardio should always be performed after lifting or in another session entirely. Also, if you can break the two workouts up by about four hours or more then you should.

Again, you should keep the cardio to moderate intensity maximally for best results. High intensity cardio training and a heavy weight lifting program is usually an unwise choice if you are looking to build muscle effectively. The high intensity cardio will really eat into your ability to recover and can confuse the body on what you're really trying to train for.

Another tip to allow you to successfully incorporate cardio and weight lifting into your workout regimens is to avoid interval training on the same day that you are planning on working on your legs. If you try to do high intensity interval training on the same day as you are focusing on your legs, you will find that you will quickly burn out. You will probably even be weaker and unable to perform.

Another helpful way to try to schedule your cardio and weight lifting is to make sure to get at least two solid meals in you before the second session. You should have gotten a relatively good start on your recovery after a few hours and be able to handle this fairly well. Make sure that your meal is high in protein and carbs in order to reestablish your creatine and phosphagen stores.

You will need to ensure that you are getting both muscular rest as well as central nervous system rest when doing this intense type of cardio and weight lifting combo. These two aspects of exercising are very important to your overall health and ability to perform and should not be overlooked. Muscular rest is basically the rest that the muscles themselves require in order to build and repair the tissues. The most common practice is to allow at least 48 hours of rest for this repair to take place. By giving your body 48 hours, you can help ensure that your muscles are fully rebuilt so you aren't just digging yourself further into an exhaustion hole by working it too frequently. The next type of recovery for fatigue is central nervous system recovery. This is the actual amount of time it takes the entire central nervous system to heal itself from the stress of weight lifting in general. If your central nervous system is not recovered but you still try to work out, you will find that you aren't as quick to react (slower reaction times are usually a very strong signal of poor central nervous system recovery), you may feel slightly off balanced, and you will also find that your strength is low or you are fatiguing earlier than normal even if you haven't worked that particular muscle group for the 48 hour time period.

To sum things up, you should use careful planning in order to accomplish a successful incorporation of the two very different work out styles mentioned above. When attempting to do both cardio and weight lifting you need to make sure that you are focusing on doing cardio after you do your weight lifting, leave a large gap between your regular weight training and your cardio session, eat two meals high in protein and carbs, avoid doing leg workouts on the same day as interval training, and also allowing your body sufficient time to rest because this intense workout will be very taxing.

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Cardio Before Or After Weight Lifting?

The most effective mix of exercise that I've found at the gym is the combination of both weight lifting and doing cardio exercises that have me burning fat. While building muscle and burning fat at the same time, I end up in a situation where the lean body mass that I'm building really shows, and I look great for it all.

Many people wonder whether they should do cardio before or after lifting weights at the gym. Let's take a quick look at the benefits of each approach, and then I'll offer my insight as to what I believe works best.

As for doing cardio after lifting weights, here are some quick reasons that people like this approach. First of all, it allows them to call it a day when their body is feeling the most vulnerable. While weight lifting will definitely take some energy out of you, an activity like running will leave you feeling more drained.

For this reason, many people like to lift weights first before running at the end of the workout. This also allows them to lift while preserving as much strength as possible.

On the other side of things, exercising first before strength training has its advantages too. They say that doing this gets your heart rate going for the entire workout, which ends up challenging the body more and helping you to burn even more calories while you lift. This is certainly a strategy to consider if your body's up for the challenge.

My favorite approach is a combination of the two, and it definitely requires the tolerance for a challenge. Run in short bursts intermittently through your weights workout. This way, you truly get the best of both worlds.

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