bigpayno’s BodyBlog

Everyone seems to be looking for that special workout regiment or supplement to help them lose that stomach or drop that 30 pounds they put on over the holidays.  The truth is, you need to do cardio!

There are a few ways to do this.  The first option is the most common…RUN!

If you are committed to the treadmill, you have to know how to utilize it so you can maximize your efforts during your workout.  If you’re not a runner, don’t pretend to be a runner.  But if you’re a walker, don’t jump on the treadmill and walk on 3.0 mph on a flat surface with no incline.  Accept that you’re not a runner, but realize that you can still burn nearly as many calories in the same amount of time by raising the incline on your treadmill.  A 250 lb male can burn 850 calories in one hour on a treadmill by walking at that same 3.0 mph speed but hiking the incline up to 11.  Even if you do a half hour, you’re burning much more than you would if you were walking on that flat boring surface.  Mix it up every once in a while too.  There are vendors out there, such as Precor that makes treadmills that actually decline, so take a brisk walk down hill once a week and watch those calories tally up and the fat fall off!

Another cardio workout can be done in the strength training area by doing the same resistance exercises you do everyday.  All you have to do is lower the weight, and speed up the reps.  Keep in mind, you have to maintain proper form, but speeding these exercises up causes your fast twitch muscles to work hard, not to mention keeping your heart rate elevated during your exercise.  Using this method, remember to only rest for 60 seconds in between sets for maximum results.

Most of our male clients prefer the last method of cardio because it involves weight training as well.  But most of the female members have taken to this method also, because they are toning and shaping using weights, and they don’t feel intimidated by the free weight area because of the method of exercise they are doing.

If you’re looking to shed that fat off, make sure you’re doing some type of exercise atleast three days a week that keeps your heart rate at your recommended working level or higher for atleast a half hour.  Before you know it, those pounds will be a thing of the past.

I’ve been at it for about 6 weeks now and I’m torn with my progress thus far.  I’m ecstatic about the fact that I grew 2 inches on my chest and a half an inch on my arms.  But I am upset about gaining weight and not losing any inches off my waist.  That’s my next goal.  I want to drop to a 34 pant size by June.  I know it’s a stretch, but I have to seriously change my diet to meet these goals I want to accomplish.  Just like many of you in this body building community, I work out by myself, so it IS hard to stay motivated everyday and drag yourself to the gym, and eat the food you are suppose to eat.  By June 1st, I will have 17.5 inch arms and a 34 waist!

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