Cardio Kills?!

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What’s the media trying to tell us now? First it was exercise doesn’t really matter in terms of weight loss and now it’s cardio is a waste of your time.

Folks, where’s the “Cigarette and Coffee Diet?”

Here was a question from a concerned reader…

“I’ve heard about a few programs that advocate doing no cardio whatsoever. The descriptions are along the lines of “Cardiovascular workouts do burn a few calories, but far fewer than you think. And the more cardio you do, the hungrier you feel. Not only does cardio fail to help you lose weight, but it kills — it kills your time, your energy, your joints, and your motivation. You burn a few measly calories but then eat twice as many afterward. The result? Weight gain — and lots of it.”

Now, listen to this very carefully…

Cardiovascular training is not a waste of your time. From a fat loss perspective, these programs make sense. You build more muscle which in turn burns more fat. Your metabolism is increased.

The simple fact remains that many individuals including some fitness professionals, appear to have only a minimal understanding of what constitutes sound aerobic fitness.

Is it a misconception that you should do cardio and eat right to lose weight?

In a sense, yes! Cardio as the foundation for a weight loss program with minimal to no strength training is a mistake.

You should be doing:

1- Proper nutrition to burn the fat and feed the muscles; no starvation diets.

2- Proper training of all systems. This includes strength training to build lean muscle and cardiovascular training to increase your oxygen capacity and efficiency.

Many of these gimmicky programs are only looking at a single perspective and not the overall goal of your fitness program.

Healthy living and longevity.

Taking an absolutist view of a fitness program is and always will be a mistake.

But do you have to sacrifice your joints?

If you are running on hard pavement with improper foot ware, you can damage your joints.
But there’s several cardio activities you can engage in today that low to no impact and are joint friendly.

How about it kills your time? Or you burn a few measly calories?

Again, hasn’t anybody heard of Sean O’Malley or Cardio Coach? Maybe interval training rings a bell? For many people, the mere mention of ‘aerobic fitness’ means some strange group of people who spend hours and hours doing cardio trying to achieve some “runner’s high.”

Cardio does not have to be excessive. Many people still believe that any level of aerobic fitness means committing a substantial amount of time and energy. They are mistaken.

While excessive cardio is indeed a waste of time and can be detrimental to those looking to build muscle, it seems there are some specific cardiovascular benefits that help with athletic performance that go beyond just “heart health” benefits.

Fact: Research on people (untrained) who did bike-cardio to failure 3x a week showed that the number of capillaries increased 100% in the leg…this means better nutrition and oxygen to the affected area and all that that imparts!

Cardio training provides new pathways to the muscle where strength training alone cannot.
Stick to short, effective, efficient sessions and go and have some fun in the real world!
Is there something to be said for modeling successful people?

You bet!

Athletes look the way they do for a reason. It’s their training. Effective, functional training will result in great progress in less time.

As with many of these “new” programs they all seem to skim over the fact that the REAL results come from changing the person’s diet. Not eliminating cardio or eliminating weights or fruits or fats or anything else. Some have diets so low in calories it’s not a surprise people would lose weight.

I would say that making dietary changes is the most deciding factor in all these programs.
Will Brink, the author of Bodybuilding Revealed, said there are many energy pathways in existence. If you leave out something like cardiovascular training (because these programs give you the same heart healthy benefits) you are really ignoring one of those energy pathways. If you just do strength training, you’re not training or expanding the capacity of the other systems that are important to athletic performance.

How many times have you heard these…

“I run so I don’t need to train legs.”

“Calves are genetic so training them won’t help.”

“I don’t train shoulders as they get worked when I do chest.”

Sure the body parts DO get the benefits of a secondary muscle group but skipping them is ignoring a body part and the opportunity to focus on it.

In the above example…

Your shoulders might be tone and strong but they will never be able to support going to new levels with the bench press if they are not directly trained to move past their current level. In fact, if you bench too heavy and never directly focus on the shoulders that could lead to injury as your secondary muscle group isn’t strong enough to support the work.

Making the point that every muscle needs some direct training.

While strength training might give you the heart healthy benefits of cardio, you are then ignoring a major muscle called the heart by indirectly training it and assuming it’s work as a secondary muscle will be good enough.

While excessive cardio is indeed a waste of time and can be detrimental to those looking to build muscle, it seems there are some specific cardiovascular benefits that help with athletic performance that go beyond just “heart health” benefits.

Did you know you can achieve a high level of aerobic fitness in as little as 20 minutes, 2 to 3 times a week?

If you are looking for the proper way to eat and train that doesn’t require any excessive methods, then look no further than the Beginner’s Guide to Fitness and Bodybuilding.
http://www.beginning-bodybuilding.com

To Your Success,

Marc David

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Will Brink’s Bodybuilding Revealed Review

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Bodybuilding Revealed Review (formerly known as Muscle Building Nutrition)Will Brink's Bodybuilding Revealed
The Most Comprehensive Muscle Building Program

Brink’s Bodybuilding Revealed [BBR], consists of the BBR 630 page e-book, a number of high quality bonuses and 12 months access to the private members area that accompanies the e-book.

The BRR E-book.

At the heart of the BBR system is the BBR e-book. Some 630 pages of quality information that forms amuscle building nutrition unique and powerful bodybuilding system. The e-book is split up into 5 components which are each covered in depth and allow the user to follow a clear blue print to achieve the lean mass results they are looking for.

The 5 components of the e-book are:

* Nutrition and Muscle Building Diet
* Supplement Reviews & Advice (Over 50 reviews are included)
* Training – From beginner to Advanced.
* Cardio / HIIT
* Motivation and the Mental Edge.

The BBR Bonus Material

With the BBR system customers receive 5 additional reports.

The 5 Reports are:

* Individualization Of Mass Gaining Principles by Charles Poliquin B.Sc M. Sc.
* DOMS : Misconceptions of Muscle Soreness by Evan Peck MD
* Periodization: Overcoming Training Plateaus by Evan Peck MD
* Weight Training Injuries : How to Avoid & Treat Them by Evan Peck MD
* Hybrid Training Solutions by Will Brink.

Video Review of Bodybuilding Revealed

Click Here to Watch the Video Review

The BRR Private Members Area

In addition to the quality bonus material BBR customers receive, a large part of the value a customer receives when purchasing BBR is the 12 months access to the BBR private members area.

In the BBR members area, customers have access to a vast number of high quality tools:

Some of these tools include:

* 1 on 1 on access to Will Brink and paid, trained coaches
* A highly organized and moderated private forum
* An online Diet Planner which amongst other functionality, allows users to store their diets, create recipes, view their progress, tally macro nutrients, create meals, provide a visual graph of LBM gained and fat lost, and log every single piece of food the eat with real time analysis. In general keep a tight grip on their muscle building diet
* Exercise Videos: Customers can watch all the exercises from the training section with online videos.
* Nutrition Database, allows customers to find out the protein, fat, carb and other values of over 20,000 foods, these can then be implemented as custom foods into the Diet Planner
* Gallery, users can upload photos and get feedback from others
* Pre Made Diets and Workout Charts, customers can download dozens of pre made diets in Excel/PDF format, as well as printable workout charts for all the workouts in the e-book (including charts for Charles Poliquin’s section)
* Daily motivation quotes and a weekly bodybuilding video are shown.
* Users can chat in real time with the popular chat box
* Resources, such as body fat % calculators, 1 rep max calculator are all included
* Guru Articles, a section with exclusive content from authors such as Will Brink, Tom Venuto, Charles Staley, Milos, John Berardi and others.

I can’t recommend it enough.

To learn more about Will’s incredible Body Building Revealed click here.

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