Reading Time: 6 minutes The idea of “cardio” has a bit of a stigma. Cardio, by definition, is currently out-of-style and because of the tough-guy mentality that pervades many of the training systems in today’s fitness industry, classic cardio for weight loss and conditioning has become taboo. Well, I’m here to tell you, there’s a workout out there that not only keeps us old timers who love our cardio and our cardio machines happy, but will also give the “hard as nails” group something to chew on. How I Discovered This Weight-Loss Workout How many of you remember the program? Bill Phillips created the system over fifteen years ago.

Within the program, perhaps the most impactful tool provided is the cardio plan, effectively named the. It’s an interval program that forces the user (if you choose to follow it exactly as written) to work at very intense levels that strip your frame of body fat. Not only that, it’s a fabulous conditioning builder and can radically influence some of the markers we look at for health. I’m not allowed to make medical claims for you, so I will tell you what this workout has done for me. With an assertive diet change and this cardio routine, I dropped close to thirty pounds and reduced my blood pressure from 170/110 to 128/78 in one month. How do I know this?

Because I had a bit of a cardiac incident in June followed by some stern conversations with my doctor, so I put myself to work. I monitored my vitals regularly for this month, and watched a daily shift occur in not only my body weight but also my blood pressure. It was quite amazing. How Hard Am I Really Working? How many of you have heard of the?

It’s a fancy way of measuring how hard you think you are working. Mysteriously, the Borg Scale starts at the number 6 and peaks out at 20 — 6 being next-to-no work and 20 meaning pedal to the metal, as hard as you can go. The 20-Minute Aerobic Solution uses a similar scale, but sticks to something a little more familiar to all of us, the classic 1-10. Remember, this is going to be a measurement on how hard you think you are physically working — 1 being what I’m doing now (sitting and typing) to 10 where I’d be sprinting as hard as I can down the street.

By entering the “Fuel The Burn” free guide or Hypothermics.com website, the. Time, Body For Life, by Bill Phillips. And he handed it to me, “Ray, meet Bill. This hardcover book by Bill Phillips teaches you about nutrition and contains over 100 delicious, nutritious and healthy recipes which you can enjoy for life! Eating for Life is the scientifically sound, practical, safe and sustainable nutrition plan for improved health, fitness and weight loss.

Here’s my advice on how you can visualize these levels: • Level 1: Sitting • Level 2: Slow walk • Level 3: Walk • Level 4: Brisk walk • Level 5: Easy jog • Level 6: Jog • Level 7: Fast jog • Level 8: Run • Level 9: Hard run • Level 10: Sprint Like the program says in the name, we are only working for 20 minutes. What we need to understand is that these are going to be 20 very specific minutes.

The protocol is based off our 1-10 and you need to stick to what is prescribed. The routine breaks down like this: Where most people screw this up is they think the “level” prescription is the level setting on the machine they are using. Remember, “level” means how hard you feel you are working. You could set your machine to its resistance setting level 1 and go as hard as you can to equate to your level 10 (effort) or high point in the cardio plan. This program is about you being focused on how you are feeling, and then actually trying to increase your work output to match the prescribed levels. What you will quickly find is that this is not easy.

Most of us rarely work at all-out levels, so when you do this the first time, it takes some gauging. Don’t worry, you will get the hang of it quickly and will be able to adjust on the fly. What You Eat Post-Workout Really Matters It is recommended to do this fasted, first thing in the morning.

You can have water, but the program’s effectiveness was determined when participants did it with an empty belly. Furthermore, it is recommended that you wait to eat for an hour after you have finished. I know waiting to eat can feel daunting, but if you want maximum efficiency, try to follow the guidelines. American pie 2 hindi movie. If you absolutely have to eat something soon after your session, eat a protein- and fat-dense meal or snack like some eggs or chicken breast. The important thing is that you want to avoid consuming carbohydrates for the hour following your training session.