Have you ever noticed that the same throngs of people are on the cardio deck every day, sweating and working so hard, but that no one’s body looks any different than it did last year?  Why?  Most people engage in robotic cardio. The focus is on duration of time on the machine and not on the choice of machines/resistances/intensities of movement.  What is the goal of cardio:  to lose white fat (and expose their abdominal contour) , build lean muscle (and increase metabolism 24/7 not just right after cardio), change the shape of their bodies (butts, legs  and core) and increase their 1.cardiopulmonary stamina.    Here is how you can use cardio to really work  quickly and efficiently:

1. Most importantly, do your cardio first thing in the morning BEFORE you eat at   least 3 times a week.   Be consistent!

2. Choose a machine that allows you to connect with your body in a non-robotic manner (so that you feel the movement):  treadmill with a sharp incline, bike with high resistance, stairs with resistance….a flat treadmill where you are running is almost ineffectual since your body will just go into automatic pilot and your muscles do not read this as “work.”  Sprint:   go as intensely as you can for as long as you can then go into a cool down pace then repeat the intense run.  Studies have shown a 20 percent increase in fat loss with sprinting.

3. If you do sprint, you can limit cardio to a 20 to 25 minute experience per session.  That is enough!

4. While you are doing the exercise, visualize your tight butt, firm thighs, and firm abdomen and transfer your energy into these parts to consciously work them in the movement.

5. Keep your abdomen tight while doing the exercises, assuming an erect posture with shoulders back. Remember CORE, CORE, CORE and MORE!

6. Use music (an Ipod) to get into a zone of feeling your body and what the muscles are doing with every movement

7.Your post cardio shack should be high in protein….low in carbohydrates

Go ahead and watch the white fat shred off of your body with this regimen!

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