Cardio is something that is commonly overlooked by fitness enthusiasts and those who are looking to get in shape.
The common misbelief is that if you train your ass off and lift heavy, eventually you will somehow just end up with a physique that is not only big, but ripped as well.
This is almost never the case though, because 99% of people don’t understand how fat loss really works.
Being in a calorie deficit is the name of the game when it comes to fat loss, and no matter how hard you train or how heavy you lift, if you are overeating, you won’t lose fat.
Cardio is a tool that should not only be used for cardiovascular health, but also for greatly improving your bodies ability to burn fat.
When you perform cardio, your body burns more calories. When you burn more calories, you are increasing your overall energy expenditure for the day. And when you do this, it ultimately helps you achieve a calorie deficit with much greater ease.
So, what’s the best way to do cardio to get shredded?
Well, first of all you need to understand that your body is very smart, and it will continuously adapt until it is comfortable.
So, you have to approach your cardio plan being mindful that in a few weeks, your body will likely have adapted to your plan to such a degree that it will no longer burn fat following the same plan.
When your body is in a calorie deficit, it will burn fat to accommodate the deficit of energy it is experiencing, however, it will also start to slow down your metabolism on purpose.
Your body does this to prevent itself from starving.
Essentially, you are depriving it of an adequate amount of energy on purpose (to get leaner), but your body just sees it as you are starving, so it will slow down your metabolism until eventually your new “maintenance level” of calories is the amount that was previously a deficit for you.
This is why you can’t just go gung-ho with cardio for an hour a day, every single day at the start of your diet, or else your body will adapt to that level of cardio and eventually plateau where you will be stuck with a slow metabolism that can’t even lose fat with 7 hours of cardio per week.
So, you need to take a staggered method to your cardio schedule, just like you would when you decrease your caloric intake to continue to burn fat. The only time you would go “gung ho” is if you aren’t prepared for an important event that is coming up in the near future you need to get lean for in as quick a time frame as possible (muscle loss is going to be much worse when you do this approach).
Start off with 2-3 cardio sessions per week, doing 25 minutes of low-intensity steady state cardio where your heart rate is constantly in the 140-150 beats per minute range throughout the entire session.
After each week, you can assess your fat loss, and if you aren’t losing weight quick enough, or it is too quick, make adjustments to your cardio regimen or caloric intake accordingly.
If you plateau in fat loss, then you know it’s time to make a change, and this is when you would either add another cardio session to your weekly regimen, or you would increase the duration of your current sessions by 5 minutes.
Through this continuous slow progression of plateau busting, you can eventually get to a point where you are as lean as you want to be, without burning out too early in the program and wrecking your metabolism by doing too much too soon. The staggered approach also minimizes potential loss of muscle mass.
What about fasted cardio vs. non-fasted cardio?
There is science to support that fasted cardio burns more fat than non-fasted, and there is also science to support that it burns the exact same amount of fat.
I am definitely a big believer that fasted does work better than non-fasted.
I don’t have a bunch of studies to back me up, but I’ve gotten shredded enough times now to know how my body responds to just about everything, and fasted cardio always rips me up quicker.
However, it is ultimately of far greater importance that you actually do your cardio, as opposed to worrying about if you can fit it into your schedule in a fasted state or not.
If you can, then great, do it. If you can’t, no big deal, just do it post-workout instead.
TIP: Never do your cardio pre-workout!
Cardio will burn your glycogen stores, and if you do it pre-workout, you are basically using up fuel that you would need to lift weights.
If you can’t do your cardio fasted, do your weight training session for the day, deplete your glycogen stores via that, and then hit your cardio session post-workout. This will allow your workout to still be 100% and not hinder your strength during the workout.
The Secret To Making Your Cardio Sessions Even More Effective and Melt Fat Off You Like Butter
If you don’t already know what Red Burner is, let me give you a formal introduction.
Red Burner Is A 3-In-1 Supplement Fat Burner, Thyroid Support Formula, And Pre-Workout Supplement.
The goal when we created Red Burner was to bring a product to the market that quite simply gives you energy, elevates your mood, and greatly enhances fat burning WITHOUT the intense edgy jitters and harsh crash that traditional stimulant dense pre-workouts would give you.
And it worked… Incredibly well I might add.
– Derek @ RED (moreplatesmoredates.com)
I am prescribed Modafinil for my Sleep Apnea, so whenever I have stimulant dense pre-workouts and fat burners on top of that it feels like my heart is going to explode and my paranoia goes through the roof.
Red Burner literally is the smoothest feeling fat burner I’ve ever used, and doesn’t wreck my central nervous system or make me crash whatsoever.
Red Burner provides a substantial boost in energy, reduces fatigue and reduces post-workout muscle soreness, and also increases your basal metabolic rate and body temperature, allowing you to mobilize/burn a far greater amount of fat.
Each capsule contains a proprietary blend made up of N-Acetyl-L-Tyrosine, Caffeine Anhydrous, β-phenylethylamine, Green Tea Extract, Dendrobium, and 3,5 Diiodo L-Thyronine (T2).
These ingredients were specifically chosen as they all not only greatly enhance fat oxidation, but they amplify the effects of each other.
Red Burner’s ingredients work in unison to maximize your fat loss by:
Improving your body’s nutrient partitioning efficacy
Incinerating stored fat
Increasing how many calories your body burns per day
Greatly enhancing your energy levels (which will equate to stronger exercise sessions)
How To Take/Time Your Red Burner Dose To Maximize Fat Burning Potential
Taking Red Burner first thing upon waking, and again 30 minutes before your cardio or weight training session will drastically increase the thermogenic effects of your exercise… thus greatly increasing how much fat your body will burn.
For pre-workout benefits trained individuals should consume 1-2 mg of caffeine anhydrous (an ingredient in Red Burner) per pound of body weight 30-60 minutes prior to exercise, never exceeding more than 400 mg per day (4 Red-Burner Pills).
Obviously this will be individual specific though as it is just a general guideline.
We recommend you start on the lower end of the spectrum (1 Red Burner pill), and assess how you feel and how your body reacts, and then adjust your dosage from that reference point.
To maximize the energy boosting benefits of Red Burner, be sure to take your doses on an empty stomach… this will definitely give you a much bigger “kick” than taking it within a couple hour of eating.
Getting Shredded Isn’t Rocket Science
I guarantee if you follow a proper fat loss diet and cardio regimen you will be shocked at how quickly you can get yourself in fantastic shape.
The main issue stems from individuals simply not having the will power to stick to a consistent plan.
Set a goal, engrave it in your mind like concrete, and get it done.
The topic about whether or not it is possible to lose fat and gain muscle at the same time needs some blunt clarification. There are really only two ways for someone to lose fat and gain muscle at the same time: If you are a complete newbie to the gym, have never touched a weight in …
Here’s something that we can both agree on: Having defined abs is sexy. However, there is a huge misconception about how to get abs, and how revealing them is done. Contrary to popular belief, you already have abs, and if you can’t see them, how many crunches you do each workout is almost completely irrelevant …
Everyone says the same thing about losing fat. “If you want to lose fat then you need to be in a calorie deficit.” Being in a calorie deficit is when you are eating less calories than your body is burning. Since you’re not getting enough calories by food, your body will start catabolizing itself for …
Cardio 101 – The Best Way To Do Cardio To Get Shredded
Cardio is something that is commonly overlooked by fitness enthusiasts and those who are looking to get in shape.
The common misbelief is that if you train your ass off and lift heavy, eventually you will somehow just end up with a physique that is not only big, but ripped as well.
This is almost never the case though, because 99% of people don’t understand how fat loss really works.
Being in a calorie deficit is the name of the game when it comes to fat loss, and no matter how hard you train or how heavy you lift, if you are overeating, you won’t lose fat.
Cardio is a tool that should not only be used for cardiovascular health, but also for greatly improving your bodies ability to burn fat.
When you perform cardio, your body burns more calories. When you burn more calories, you are increasing your overall energy expenditure for the day. And when you do this, it ultimately helps you achieve a calorie deficit with much greater ease.
So, what’s the best way to do cardio to get shredded?
Well, first of all you need to understand that your body is very smart, and it will continuously adapt until it is comfortable.
So, you have to approach your cardio plan being mindful that in a few weeks, your body will likely have adapted to your plan to such a degree that it will no longer burn fat following the same plan.
When your body is in a calorie deficit, it will burn fat to accommodate the deficit of energy it is experiencing, however, it will also start to slow down your metabolism on purpose.
Your body does this to prevent itself from starving.
Essentially, you are depriving it of an adequate amount of energy on purpose (to get leaner), but your body just sees it as you are starving, so it will slow down your metabolism until eventually your new “maintenance level” of calories is the amount that was previously a deficit for you.
This is why you can’t just go gung-ho with cardio for an hour a day, every single day at the start of your diet, or else your body will adapt to that level of cardio and eventually plateau where you will be stuck with a slow metabolism that can’t even lose fat with 7 hours of cardio per week.
So, you need to take a staggered method to your cardio schedule, just like you would when you decrease your caloric intake to continue to burn fat. The only time you would go “gung ho” is if you aren’t prepared for an important event that is coming up in the near future you need to get lean for in as quick a time frame as possible (muscle loss is going to be much worse when you do this approach).
Start off with 2-3 cardio sessions per week, doing 25 minutes of low-intensity steady state cardio where your heart rate is constantly in the 140-150 beats per minute range throughout the entire session.
After each week, you can assess your fat loss, and if you aren’t losing weight quick enough, or it is too quick, make adjustments to your cardio regimen or caloric intake accordingly.
If you plateau in fat loss, then you know it’s time to make a change, and this is when you would either add another cardio session to your weekly regimen, or you would increase the duration of your current sessions by 5 minutes.
Through this continuous slow progression of plateau busting, you can eventually get to a point where you are as lean as you want to be, without burning out too early in the program and wrecking your metabolism by doing too much too soon. The staggered approach also minimizes potential loss of muscle mass.
What about fasted cardio vs. non-fasted cardio?
There is science to support that fasted cardio burns more fat than non-fasted, and there is also science to support that it burns the exact same amount of fat.
I am definitely a big believer that fasted does work better than non-fasted.
I don’t have a bunch of studies to back me up, but I’ve gotten shredded enough times now to know how my body responds to just about everything, and fasted cardio always rips me up quicker.
However, it is ultimately of far greater importance that you actually do your cardio, as opposed to worrying about if you can fit it into your schedule in a fasted state or not.
If you can, then great, do it. If you can’t, no big deal, just do it post-workout instead.
TIP: Never do your cardio pre-workout!
Cardio will burn your glycogen stores, and if you do it pre-workout, you are basically using up fuel that you would need to lift weights.
If you can’t do your cardio fasted, do your weight training session for the day, deplete your glycogen stores via that, and then hit your cardio session post-workout. This will allow your workout to still be 100% and not hinder your strength during the workout.
The Secret To Making Your Cardio Sessions Even More Effective and Melt Fat Off You Like Butter
If you don’t already know what Red Burner is, let me give you a formal introduction.
Red Burner Is A 3-In-1 Supplement
Fat Burner, Thyroid Support Formula, And Pre-Workout Supplement.
The goal when we created Red Burner was to bring a product to the market that quite simply gives you energy, elevates your mood, and greatly enhances fat burning WITHOUT the intense edgy jitters and harsh crash that traditional stimulant dense pre-workouts would give you.
And it worked… Incredibly well I might add.
– Derek @ RED (moreplatesmoredates.com)
I am prescribed Modafinil for my Sleep Apnea, so whenever I have stimulant dense pre-workouts and fat burners on top of that it feels like my heart is going to explode and my paranoia goes through the roof.
Red Burner literally is the smoothest feeling fat burner I’ve ever used, and doesn’t wreck my central nervous system or make me crash whatsoever.
Red Burner provides a substantial boost in energy, reduces fatigue and reduces post-workout muscle soreness, and also increases your basal metabolic rate and body temperature, allowing you to mobilize/burn a far greater amount of fat.
Each capsule contains a proprietary blend made up of N-Acetyl-L-Tyrosine, Caffeine Anhydrous, β-phenylethylamine, Green Tea Extract, Dendrobium, and 3,5 Diiodo L-Thyronine (T2).
These ingredients were specifically chosen as they all not only greatly enhance fat oxidation, but they amplify the effects of each other.
Red Burner’s ingredients work in unison to maximize your fat loss by:
How To Take/Time Your Red Burner Dose To Maximize Fat Burning Potential
Taking Red Burner first thing upon waking, and again 30 minutes before your cardio or weight training session will drastically increase the thermogenic effects of your exercise… thus greatly increasing how much fat your body will burn.
For pre-workout benefits trained individuals should consume 1-2 mg of caffeine anhydrous (an ingredient in Red Burner) per pound of body weight 30-60 minutes prior to exercise, never exceeding more than 400 mg per day (4 Red-Burner Pills).
Obviously this will be individual specific though as it is just a general guideline.
We recommend you start on the lower end of the spectrum (1 Red Burner pill), and assess how you feel and how your body reacts, and then adjust your dosage from that reference point.
To maximize the energy boosting benefits of Red Burner, be sure to take your doses on an empty stomach… this will definitely give you a much bigger “kick” than taking it within a couple hour of eating.
Getting Shredded Isn’t Rocket Science
I guarantee if you follow a proper fat loss diet and cardio regimen you will be shocked at how quickly you can get yourself in fantastic shape.
The main issue stems from individuals simply not having the will power to stick to a consistent plan.
Set a goal, engrave it in your mind like concrete, and get it done.
You Can Get Red Burner By Clicking HERE
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Here’s something that we can both agree on: Having defined abs is sexy. However, there is a huge misconception about how to get abs, and how revealing them is done. Contrary to popular belief, you already have abs, and if you can’t see them, how many crunches you do each workout is almost completely irrelevant …
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Everyone says the same thing about losing fat. “If you want to lose fat then you need to be in a calorie deficit.” Being in a calorie deficit is when you are eating less calories than your body is burning. Since you’re not getting enough calories by food, your body will start catabolizing itself for …