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Cardio Training

Here in the Burn The Fat Cardio Training department, you will find real answers to real questions submitted from Inner Circle members on the topics of exercise questions and general training program questions.

Nearly all of these columns are Inner Circle members-only exclusives which cannot be found on any other website. Almost every column is written by Tom personally. Tom is well-known for the way he answers questions and writes articles with more specifics and details than any other diet or fitness column in the world. You will not find more thorough answers to your most pressing questions - anywhere!

Body Weight Burn: 7-Minute, Long-Circuit Fat Loss Cardio Body Weight Burn: 7-Minute, Long-Circuit Fat Loss Cardio
By Tom Venuto
Some people simply do not enjoy doing cardio on machines like treadmills, bicycles, ellipticals and stairmasters. Others don't own any cardio equipment at home and they do not want to join a gym. In either case, this is where bodyweight cardio comes to the rescue... keep reading

4 X 4 Norwegian High Intensity Interval Training 4 X 4 Norwegian High Intensity Interval Training
By Tom Venuto
Most people already know that high intensity interval training (HITT) is a legitimate way to get more results from your cardio in less time. What most people don't know is how many different types of HIIT there are. Recent research revealed that the 4 X 4 "Norwegian" HIIT method can be just as effective as the standard 1 minute intervals... if you are up for a real challenge... keep reading

Cardio Periodization: The Little Known, But Most Powerful Tactic Of the Leanest, Most Muscular People In The World (New! Special Feature!) Cardio Periodization: The Little Known, But Most Powerful Tactic Of the Leanest, Most Muscular People In The World (New! Special Feature!)
by Tom Venuto
It's been called the secret of the leanest people in the world; the physique athletes who reach astonishing peaks of physical condition, and don't re-gain fat after they lose it. The secret is called "cardio periodization" and in today's Burn the Fat Q & A session, Tom Venuto explains how you can use this strategy too... keep reading

Rating of Perceived Exertion And Heart Rate: How to Know If You're Working Out Hard Enough For Fat Loss Rating of Perceived Exertion And Heart Rate: How to Know If You're Working Out Hard Enough For Fat Loss
by Tom Venuto
If you don't do your cardio hard enough, you simply don't get results - you won't stimulate much cardiovascular improvement and you won't burn many calories. If you work out too hard, you may end up overtrained or possibly even injured. So how do you know if you're training hard enough? How intensely should you train when fat loss is your goal? keep reading

Should You Add Calories Burned From Cardio Back In To The Food You Eat? Should You Add Calories Burned From Cardio Back In To The Food You Eat?
by Tom Venuto
After you've calculated your calories for the day, should you add the calories you burn from cardio back on top of that number? What if you do more cardio than usual? Does that allow you to eat more that day? Almost everyone pursuing fat loss goals has wondered about these things at one time or another and the answers are explained in today's Burn the Fat Q & A keep reading

Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn? Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn?
by Tom Venuto
You've heard that pre-workout nutrition is important, just like post-workout. The problem is, what if you train at the crack of dawn in the morning, you have to get your workout done quickly and so you don't have time for a big breakfast, or you simply can't work out with a large meal sloshing around in your stomach? Read on in today's Burn the Fat Q & A column and discover the simple solution keep reading

The Great Cardio Debate: HIIT Versus LISS The Great Cardio Debate: HIIT Versus LISS
Ah, the great cardio debate: longer sessions of low intensity steady state cardio (LISS) versus shorter sessions of high-intensity interval training (HITT). Which is better? The experts have been battling on this one for years and still are! When you want nothing but weight loss, that's one thing, but when you want to retain muscle or when your time is limited, the choice you make is important. When people want answers on cardio, they call on Tom Venuto as they did again here... keep reading

A Seat at the Cardio Roundtable A Seat at the Cardio Roundtable
The Alan Aragon Research Review (AARR) has become the premier publication for "science nerds" and other fitness fanatics who are dedicated to the evidence-based approach to fitness, fat loss, bodybuilding and athletic performance. Ocasionally, the AARR includes a special feature such as a guest article or a "roundtable" article featuring several experts. I was recently invited to the AARR "cardio roundtable" as a participant who could discuss the science behind his recommendations, as well as bring personal experience from years of bodybuilding... To find out the science-based bottom line on cardio, read on...

keep reading

Intensity or Insanity? How Much Training Effort is Enough? Intensity or Insanity? How Much Training Effort is Enough?
By Tom Venuto
Is the intensity of your workout is"THE THING" that gives you results or is it more about being consistent with your workouts? Many of the hottest new workout trends and home exercise DVD's advertise themselves as "super intense" even to the point of calling them "insanity." Some users however, have discovered that they're feeling exhausted and downright beat up trying to keep up with these kinds of workouts every day. They wonder if the "brings you to your knees" intensity is worth the torture. Is it? Find out in the latest Burn the Fat Q & A.. keep reading

Is It Good To Do BOTH: Long steady state AND Brief High Intensity Interval Cardio (HIIT)? Is It Good To Do BOTH: Long steady state AND Brief High Intensity Interval Cardio (HIIT)?
By Tom Venuto
The never-ending cardio debate! It's unfortunate that there's so much dissension about cardio among trainers because in trying to prove or advocate their personal ideology (or use it for marketing), they do an injustice to their clients and readers. You end up confused because you listen to different sources and you end up short-changed because "my way is the only way" approach is limiting your options. I believe in "the law of requisite variety" which is a principle from the field of cybernetics: The person (or system) with the most choices or options has the most power." Read the latest Burn the Fat Q & A to find out why this is so true for cardio... keep reading

How To Increase Your Running Performance: A Simple And Effective Training Program For Faster Race Times How To Increase Your Running Performance: A Simple And Effective Training Program For Faster Race Times
By John Sifferman
What's the best way to progress in your running program, and how do you squeeze the most out of each and every run? John Sifferman answers these questions and more in the latest Cardio Training Department Q & A column... keep reading

Why Cardio Doesn't Work For Some People, Part 2: A NEAT Explanation Why Cardio Doesn't Work For Some People, Part 2: A NEAT Explanation
By Tom Venuto
Exercise is an important part of any fat loss program because it helps you increase your total number of calories burned and easily achieve the calorie deficit you need to burn fat. However, some studies have paradoxically shown that adding exercise on top of diet doesn't increase weight loss much more than the diet alone. That prompted some people to say, "don't bother with exercise - just diet." That's bad advice and a new study from the University of Queensland found a NEAT explanation why... keep reading

A New Model for Practical and Effective Interval Training: All-Out Sprints vs Hard Intervals A New Model for Practical and Effective Interval Training: All-Out Sprints vs Hard Intervals
By Tom Venuto
High intensity interval training (HIIT), has become immensely popular in the last decade. HIIT involves alternating brief bursts of very high intensity exercise (work intervals) with brief segments of lower intensity exercise (recovery intervals). One problem with some types of HIIT is that they call for extremely intense bursts - literally all out sprints - that are not practical for everyone, and possibly not even safe for some individuals. A new study out of McMaster University has tested a protocol for HIIT that produces impressive results in a short period of time without the need for all-out exertion…... keep reading

Can Too Much Cardio Decrease Your Metabolism? Can Too Much Cardio Decrease Your Metabolism?
By Tom Venuto
Adding more cardio to your exercise regimen will only help increase your fat loss right? If all else remains equal, the answer is usually yes: more calories burned = bigger calorie deficit = more fat loss. However, if you go overboard with your cardio, could the excessive training volume actually backfire on you and decrease your metabolism? If so, how do you avoid this? How much cardio is too much? What is the ideal way to balance between calories eaten and calories burned? Find out in this new Burn the Fat Q & A column... keep reading

An Insanely Effective Type of Interval Training An Insanely Effective Type of Interval Training
By Tom Venuto
High intensity interval training can be done in a variety of different ways. Here's a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate...There is no single best way to do interval training but this method is breathtakingly effective! To keep reading Click Here... keep reading

The Truth About High-Intensity Interval Training: Does HIIT REALLY Burn 9X More Fat? The Truth About High-Intensity Interval Training: Does HIIT REALLY Burn 9X More Fat?
Tom Venuto
High Intensity Interval Training, (HIIT), has been promoted as one of the most effective training methods ever to come down the pike, both for fat loss and for cardiovascular fitness. One of the most popular claims for HIIT is that it burns "9 times more fat" than conventional (steady state) cardio. This figure was taken from a study performed by Angelo Tremblay at Laval University in 1994. But what if I told you that HIIT has never been proven 9 times more effective than regular cardio… What if I told you that the same study actually shows that HIIT is 5 times less effective than steady state cardio? Read on and see the proof for yourself. keep reading

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