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To Cardio or Not To Cardio? That’s The Question
Most trainers and gyms advocate cardiovascular (cardio) workouts to reduce body fat. The rationale is supposed to be that low intensity exercise burns fat. If you look at the physique of long distance runners or walkers (for example any olympic marathon champion) what you see is a very skinny upper body and legs. Basically they are "lungs on legs". If this is the look you want, go ahead, if you want a more balanced, healthy, muscular and athletic appearance as well as cardiovascular fitness you need something else.
The something else is resistance exercise. Specifically regular compound resistance exercise, compound exercises are Squats, Dead Lifts and Bench press. In fact you will find achieving a "six pack", strong upper body or any significant core strength difficult if not impossible without them.
If you are carrying significant body fat, we advocate high rep compound exercise using the cycling pattern described on our Cycle Training Infosheet. The difference is high rep, lower weights and only three sets.
For example for an individual capable of a 1 rep squat of 140Kg, the pattern of sets would be:
- One warm up set eg 40Kgx10 reps
- One work set 100Kgx20 reps
- One set to failure with 50Kg
The exercise is to be done in good form, smoothly and with just enough rest between sets needed to bring your respiratory rate back to a comfortable rate.
You do the same for the other 2 compound exercises, one compound exercise on each alternate weekday starting on Monday (have Saturday and Sunday off). Cycle the weights used over a cycle that suits your recovery rate, usually a 6 to 8 week cycle with one week off before starting again. Three completed cycles will give very significant body fat reductions with a suitable diet and supplement routine. It’s good to substitute a cycle like this in between your regular training cycles from time to time to maintain the body fat composition and cardiovascular fitness you want.
The diet and supplement advice given in the Getting Rid of Excess Body Fat Infosheet should be followed.
Please Note: There are no abs exercises in this routine, but it will have a significant effect on your abs. You have to reduce your body fat to allow your abs to show. Don’t do abs isolation exercises until you have lost enough body fat for your abs to show. Yes I did say don’t do abs exercises. If you follow this guidance your cardiovascular capacity and your muscular definition will improve on this pattern of exercise.
All the information given here is intended as general guidance only, you should consult your medical practitioner, dietician or health professional for advice that is specifically for you, especially if you have any medical condition or are having medication, therapy, surgical treatment or medically recommended dietary restrictions.
