GET THAT BEACH BODY PART 4/4
We have reached the fourth and final part of the series Prepare Yourself for the Upcoming Vacation.
In the past articles, I explained the importance of training, nutritional diet and supplementation. All the needed formulas that you can use to determine your daily protein, carbohydrates and caloric needs, have already been provided in the last three series. By determining your daily food needs, you are definitely set to focus on your training regime, no matter if it’s weight lifting, body weight (also known as calisthenics) or any other fitness routine.
Let’s stick to our topic for today and that’s cardio training. We all know how important it is to do cardio during the week, especially when you are in the period of cutting. We talked about that in the SECOND part of this series and I suggest you to check that for more detailed explanation.
Cardio is one of the most effective ways to remove excess fat from the body and maintain healthy fitness levels. When we talk about cardio, there are many exercises that we have got in mind including running, biking, swimming, jumping rope, treadmill and others. Cardio exercises are necessary for any effective program, as it encourages fat burning and improves the overall health of the body.
In cardio training, you can find aerobic exercises without the load that can result in increased hardness of heart rate during a specified period. You can combine the above-mentioned activities from 30 to 60 minutes. I recommend doing HIT cardio because it is proven to deliver best results.
When Should you Start Doing Cardio?
Morning is the best time to do cardio as it enables the body to burn calories much faster throughout the day. Please observe the intensity of exercise, because the morning training is important to be of lower intensity.
Some experts recommend that before a cardio workout, you need to eat smaller meals that comprise of healthy foods and are high in proteins. This will provide the body, the strength and energy to endure the training. When you exercise in the morning it is important that you don’t spend more than an hour because that will break down the muscles and we don’t want that.
Why is it Good to do Cardio?
Besides the already mentioned facts about reducing fat and improving the speed of the metabolism, cardio strengthens the heart and chest and that means the heart rate is reduced during sleep. Cardio increases blood circulation in the brain, improves concentration, reduces stress and improves the immune system.
For those people whose BMI (percentage of body fat) is over 26%, it is recommended to take care when doing cardio workout. The excess weight can lead to stress on the heart.
In this case, I recommend that you should start walking vigorously because it does not interfere with the heart and it has positive effects on the body. Walking should be energetic, fast and done with consistency for at least 45 minutes.
For all other little more advanced trainees, I recommend you to open the websites given below and choose the best cardio workout for you.
Facts about Cardio Training
- The most effective time for doing cardio is on an empty stomach when the level of glycogen in the muscles and the level of glucose in the blood are at their lowest.
Another possible option is doing cardio before doing your weight lifting workout. It is desirable to do cardio training on days when you do not exercise with weights because it can increase the level of the catabolic hormone cortisol.
- The cardio training should be done from 3 to 5 times in a week. The difference between trainings should not be more than 48 hours, to avoid losing the effect of the last training.
- The intensity should be obtained as a percentage of the maximum rate (maximum heart rate = 220 – athlete’s age)
- Food supplements can help improve the results. Thirty minutes before training, take one dose of 2-3 grams of L-Carnitine or a Fat Burner for greater efficiency when it comes to melting fat. Before training, it is desirable to take a dose of high percentage protein plus amino acids that will protect you from the possible loss of muscle mass. For more detailed explanation of the supplements, check Part 3 of this series.
That would be all for this 4th and final part of PREPARE YOURSELF FOR THE UPCOMING VACATION!
I hope I held your attention once again and you find this article as useful as the other 3 of this series.
I assure you that by implementing the methods and tips I gave you in all the 4 articles, you will get amazing results on your body. Everybody will be amazed by your great build and you may find yourself in a situation where you need to reveal your secrets of building a perfect body.
Don’t wait! It’s already April and that means the vacation is getting closer. Start today and see significant changes in your body by July or August.
Have a great vacation!
TRAIN HARD, TRAIN SMART, EAT HEALTHY