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Big Daddy B > Training Q&A
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Cardio???

posted Jul 19, 2014 01:30:16 by waleckicw
Hey boston so you say you do 40 min cardio after you wake up and more post work out. Just wondering what your cardio is?? Not running miles or anything right?
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7 replies
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Matinee said Jul 19, 2014 20:19:11
40 mins.. The Ultimate Stubborn Fat Sequence

Phase 1: Warm Up
 5 minutes
Goal
 Warm up muscles to get blood flowing and prevent injuries
 Lower and stabilize insulin to get your metabolism into a fat burning
environment.
Phase 2: Bursting Sequence

 5 to 10 short hard 30 second bursts

Goal

 Release Fat-Burning Hormones to help break up stubborn fat
 Create more blood flow to “stubborn” fat and/or “pockets” of cellulite

Phase 3: Short Duration Strategic Steady
State Cardio

 10 minute low intensity cardio

Goal

 Allow heart rate to settle down and force Free Fatty Acids to “dump” into
the blood stream and begin the process of burning them off

Phase 4: Strategic Threshold Intervals

 15 minutes of longer 45 to 60 second intervals with 2 minutes of
walking / recovery between intervals

Goals

 Continue the release of fat burning hormones
 Continue to burn off free fatty acids in the blood stream
 Enhance EPOC (after-burn)

Phase 5: Free Fatty Acid Finisher - FFAF

 10 to 30 minutes of steady state cardio

Goals

 Burn off any remaining free fatty acids in the bloodstream
 Cool down properly.
[Last edited Jul 19, 2014 20:20:57]
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BostinLoyd said Jul 20, 2014 04:07:27
i was doing 40 in the am and if i wanted to id add another 20 post workout.. cardio is enjoyable if u find a grove for it
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Davelinddavid said Jan 10, 2015 22:36:23
The am cardio,is that before a meal? Fasted?
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wyattparrish said Jan 18, 2015 14:16:06
Yes
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MKB said Jan 21, 2015 22:42:05
what if you barley have time to lift ? I always try to add at least 20 mints cardio after lifting at least 4 days a week , do you guys think this gonna help lose some unwanted fat ?
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tangosauce said Feb 19, 2015 04:33:33
That's way too much cardio. If you're doing more than 20-30 minutes you've done something wrong. Increase workout frequency if anything and get your diet on point. Maybe a few HIT sessions going into the show.
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BostinLoyd said Apr 23, 2015 03:36:06
Am cardio was fasted low intensity incline walk
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