Free 65 page E book How to Lose Belly Fat and Flatten Abs, Here is an excert

It is common to hear fitness professionals and medical doctors prescribe low to

moderate intensity aerobic training (cardio) to people who are trying to prevent

heart disease or lose weight. Most often, the recommendations constitute

something along the lines of “perform 30-60 minutes of steady pace cardio 3-5

times per week maintaining your heart rate at a moderate level”. Before you just

give in to this popular belief and become the “hamster on the wheel” doing endless

hours of boring cardio, I’d like you to consider some recent scientific research that

indicates that steady pace endurance cardio work may not be all it’s cracked up to

be.


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First, realize that our bodies are designed to perform physical activity in bursts of

exertion followed by recovery, or stop-and-go movement instead of steady state

movement. Recent research is suggesting that physical variability is one of the

most important aspects to consider in your training. This tendency can be seen

throughout nature as animals almost always demonstrate stop-and-go motion

instead of steady state motion. In fact, humans are the only creatures in nature

that attempt to do “endurance” type physical activities. Most competitive sports

(with the exception of endurance running or cycling) are also based on stop-and-go

movement or short bursts of exertion followed by recovery. To examine an

example of the different effects of endurance or steady state training versus stop-

and-go training, consider the physiques of marathoners versus sprinters. Most

sprinters carry a physique that is very lean, muscular, and powerful looking, while

the typical dedicated marathoner is more often emaciated and sickly looking. Now

which would you rather resemble?



Another factor to keep in mind regarding the benefits of physical variability is the

internal effect of various forms of exercise on our body. Scientists have known that

excessive steady state endurance exercise (different for everyone, but sometimes

defined as greater than 60 minutes per session most days of the week) increases

free radical production in the body, can degenerate joints, reduces immune


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Training & Nutrition Insider Secrets for a Lean-Body



function, causes muscle wasting, and can cause a pro-inflammatory response in

the body that can potentially lead to chronic diseases. On the other hand, highly

variable cyclic training has been linked to increased anti-oxidant production in the

body and an anti-inflammatory response, a more efficient nitric oxide response

(which can encourage a healthy cardiovascular system), and an increased

metabolic rate response (which can assist with weight loss). Furthermore, steady

state endurance training only trains the heart at one specific heart rate range and

doesn’t train it to respond to various every day stressors. On the other hand,

highly variable cyclic training teaches the heart to respond to and recover from a

variety of demands making it less likely to fail when you need it. Think about it this

way -- Exercise that trains your heart to rapidly increase and rapidly decrease will

make your heart more capable of handling everyday stress. Stress can cause your

blood pressure and heart rate to increase rapidly. Steady state jogging and other

endurance training does not train your heart to be able to handle rapid changes in

heart rate or blood pressure. Steady state exercise only trains the heart at one

specific heart rate, so you don’t get the benefit of training your entire heart rate

range.



The important aspect of variable cyclic training that makes it superior over steady

state cardio is the recovery period in between bursts of exertion. That recovery

period is crucially important for the body to elicit a healthy response to an exercise

stimulus. Another benefit of variable cyclic training is that it is much more

interesting and has lower drop-out rates than long boring steady state cardio

programs.



To summarize, some of the potential benefits of variable cyclic training compared

to steady state endurance training are as follows: improved cardiovascular health,

increased anti-oxidant protection, improved immune function, reduced risk for joint

wear and tear, reduced muscle wasting, increased residual metabolic rate

following exercise, and an increased capacity for the heart to handle life’s every

day stressors. There are many ways you can reap the benefits of stop-and-go or

variable intensity physical training. One of the absolute most effective forms of

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Training & Nutrition Insider Secrets for a Lean-Body

TruthAboutAbs.com


variable intensity training to really reduce body fat and bring out serious muscular

definition is performing wind sprints or hill sprints. Also, most competitive sports

such as football, basketball, racquetball, tennis, hockey, etc. are naturally

comprised of highly variable stop-and-go motion. In addition, weight training

naturally incorporates short bursts of exertion followed by recovery periods. High

intensity interval training (varying between high and low intensity intervals on any

piece of cardio equipment) is yet another training method that utilizes exertion and

recovery periods. For example, an interval training session on the treadmill could

look something like this:



• Warm-up for 3-4 minutes at a fast walk or light jog

• Interval 1 - run at 8.0 mi/hr for 1 minute

• Interval 2 - walk at 4.0 mi/hr for 1.5 minutes

• Interval 3 - run at 10.0 mi/hr for 1 minute

• Interval 4 - walk at 4.0 mi/hr for 1.5 minutes



Repeat those 4 intervals 4 times for a very intense 20-minute workout.



The take-away message from this section is to try to train your body at highly

variable intensity rates for the majority of your workouts to get the most beneficial

response in terms of heart health, fat loss, and muscle maintenance. This e book will quickly help you flatten abs and lose belly fat.


Get this full E Book Free 65 pages to a fit body, click here! Secrets to a lean body!