Slow cardio sucks part 2

Hi guys.

Part 2 of Slow cardio sucks

You might have heard of mention of HIIT ?Its called high intensity interval training.It is a period of short tough cardio followed by short period of recovery.For example you sprint 1min hard follow by 1min walk and perform this 5-10 times.Its definitely time saving ,physically and mentally challenge and fun. You will never get sick of it(at least to me sprinting is better than running).Actually all sports are considered high intensity exercise.As you improve it gets harder and harder.You can increase the sprinting time and decrease resting time.I guarantee you will sweat profusely and  force you to suck for air. You will get abit light headed after completing HIIT.Dont worry you wont faint :)  but promise me that you really sprint hard as if someone is chasing after your life.


When doing high intensity exercise,your body will be in oxygen debt known as excess post-exercise oxygen consumption(EPOC).Very intense exercise can keep your metabolism elevated up to 24-48 hours and you sure want your metabolism as high as prossible when seeking fat loss as i have mention in my previous post.

You may get a lucky dip as an small increase amount of muscle mass.You didnt hear that wrongly.Yes muscle gain because high intensity training favors fast twitching muscle fiber which have the greatest chance for hypertrophy.Girls that are reading this dont worry about getting big because your hormone wont allow you to  and getting big isnt easy or else everyone will be named "The Hulk".And gaining some muscle sure helps with fat loss as it increase your metabolism.Isnt HIIT great?Burning fat and building muscle :)

Howver,you may not have to do sprinting. You can choose rope interval or body weight conditioning like push up,lunges,squat...You know,just be creative and think of ways to make it fun and enjoyable.Success is yours if you want it and i believe everyone is cabaple of achieving the body of their dream provided you are willing to work hard.





Last word ,dont over do it and everything in moderation
Train hard,train smart and train safe.

Body Weight Workouts(you can do all up to 6 times for increased intensity )



Free Razor sharp abs GIFT just for you

By Alex
Program by Vince Del Monte
No Nonsense Building Muscle

Your Six Pack Quest

1000 reps Muscle(for advance)

low intensity cardio sucks

Have you seen alot of  people doing hours  and hours of long/boring cardio each week?Im sure you do and here im going to explain why it sucks and what you should do to burn more calories.

1)Time consuming:Most people spend like 40-60mins of slow/moderate cardio in a day,3/4 times of cardio in a week.Thats a maximum of  4hours a week.Do you have that much time to spare ?Maybe you do but imagine what you can do with that extra time.

2)WAY 2 Boring:Running on a treadmill /cyling on a exercise bike for 40mins?HELL NO!

3)Low calories burn:You may be lucky if your able to burn a whopping 300calories on a treadmill for 40mins.You may not know 1pound of fat is equivalent to around 3000 calories.Consider that if you do 4 times of cardio a week,you maybe burning only  1200 calories .Thats Not even half a pound of fat.

4)No post activity metabolic benefit:You might not know that after high intensity exercise ,you will still be burning fat for the next 24-48 hours(due to after burn,i will talk more in my next post).You might be thinking that its too good to be true however this is a fact.Long and low/moderate intensity exercise do not provide this and no prolonged elevation of metabolism(the higher the metabolism,the more burn calories you burn).Truth is metabolism is back to square one as soon as the exercise ends.



So slow intensity cardio isnt a good solution?What is?
Short duration+High intensity =lesser time+better result.Thats all,its that easy.

Bear in mind , i dont know if your 20 or 30lbs overweight,you will still be able to exercise with intensity.
Train hard,train SMART,train safe=100% result.

Stay tune for part 2 on high intensity exercise.Talk to you soon.


When you need to workout to have the best result
 

Back in action

Finally after a week of break,Im back to lifting weight again.Although it's only a week but it's like a month.I somehow hate to take a break because you got to readapt again and I almost threw up .Remember You don't build muscle in the gym but simply when your resting so...Here's the workout :
*Everything is 3 sets of 10 with 60seconds rest in between each set.(3 exercises=1set)

hip tri set:
1 leg deadlift
hamstring curl
1 leg Romanian deadlift

shrug tri set:
close grip shrug
wide grip shrug
behind the back shrug

Abs tri set:
decline reverse crunch
incline sit up
knees up

Quite an intense workout today and I hope I don't throw up tmr ,

Train hard,train safe,enjoy training.

If you want more of these workout Click here

My success transformation story

             Firstly i want to  welcome you to my blog..I wasn't how i look  2 years back.I was scrawny,paper thin or whatever you can call it.I envy guys who are brawny and were attracting lots of people but deep inside me i hate them :). I didnt hope to be as huge as them ,All i want is to get a little bigger.

   
             After graduating from high school,i meet a guy during my part time job and he ask me to join him with his workout.This was my first time going to the gym  so i followed entirely what he was doing.I was a complete newbie at that time so i have no idea what i was doing.I went to gym once a week,eat like shit and this goes on for 1 year

I gained about 4 lbs after a year.WHAT!!? 4lbs?!What a joke and i wasnt sure it was pure muscle mass),to me it was like earning $5000 /year. I bet some of you can relate to this.

            I started searching for information on how to build muscle and i came across a guy called Vince Delmonte.He was a fitness model and best selling author "No-Nonsense muscle building".He was so skinny growing up and earned the nickname "Skinny Vinny", Im  "Skinny Alex" ;)

He had a long distance running and triathlon career which didn't increase his chances of building muscle any more. After meeting a "saviour" who review all secrets the bodybuilding and supplement industry feed you he was able to gain 41 pounds of muscle in six months and become a National Fitness Model Champion.His transformation went on to be featured in Bodybuilding.com and Maximum Fitness and dozens of other online publications.

This was his before and after pictures.

 HE went from 169 lbs to 210 lbs .Thats 41 lbs of solid muscle.

                                            

 This was weaker me.

And the stronger me 

I gained 14 lbs of pure muscle mass in 12 weeks(thats impressive compared to 4 lbs a year)

Thats 3 times MORE muscle mass in LESSER time.   
  
 After transformation,i not only got more attention from girls but also from guys.Friends starts asking me for advice and they are  speechless after seeing my transformation. This is when i fall in love with fitness.Not only it changes my appearance but it also changes the way i view certain things.


"Accomplishment starts with the decision to try".You never know the result until you try right?Any thing can happen. Life will  brighten up if your willing to believe. Things doesnt just happen to you.Most people have this self -destroying belief that life just happen to them and they are where they are.Nothing happen by accident.The way you are right now is because of you.You are responsible for who you are and you deserve everything you have right now  base on the things you do and the decision you make.

If you continue to do the same things ,you will get the same things.You wont get a different result unless you are WILLING to change by habit or action.

If you dont even believe you can change and achieve the body of your dream,who will?
And i truly believe you can and will get to the end destination.

You can Do It Too:

• With no dangerous bodybuilding drugs. This means your body's getting shredded…the natural way!
• With no expensive supplements. Which means you still have money in your pocket to spend on all those women that are suddenly giving you attention!
• With no more conflicting advice. Say good bye to listening to “experts” who constantly disagree and confuse the life out of you.
• With no long hours at the gym! So you work out less and achieve more. This gives you the freedom to live your life, instead of living in the gym.

  
Your not alone,Click here for more >>>SUCCESS STORIES

By Alex