Tag: cardio

Fat Loss Hypertrophy

Want to train cardio? Then pick up a bar

Burn fat and improve cardiovascular health while retaining lean muscle mass by swapping steady-state cardio for high-volume, low-weight lifting, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. One new technique I’ve been trying out with my clients is lifting weights for cardio. My friend Professor Mike Zourdos at Florida Atlantic University has been looking at, instead of doing intervals or low-intensity cardio, actually lifting for cardio by doing more volume with a lower amount of weight. There is some evidence…

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Fat Loss Strength

Finish sessions stronger

Jack Lovett is a strength and conditioning specialist and the owner of Spartan Performance. He is a two-time British natural strongman champion and world natural strongman competitor. He is based in Consett, County Durham. Concluding your workout with strongman-style finishers is a sure fire way to blitz body fat, build muscle, enhance full-body conditioning and develop mental toughness. Not only that, they are an incredibly fun and rewarding challenge to test yourself. A word of warning: although the following drills are fantastically effective finishers, there is always an inherent risk when training with odd or new objects. If not suitably…

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Hypertrophy Strength

3 things powerlifters can learn from bodybuilders

Tom Wright is a personal trainer who has competed in both physique powerlifting contests and is a sponsored Reflex Nutrition athlete. He lives in London. When it comes to weightlifting two of the main trains of thought are powerlifting and bodybuilding. For aesthetics and building muscle there is no doubt that bodybuilders have found the best ways to do it, but to achieve record breaking strength you look to the powerlifters. Both rely on lifting weights to build muscle and strength with each discipline focussing more on one than the other. So surely there must be crossover between the two…

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Fat Loss

Why LISS is a waste of time

How much cardio should you do to build a bigger and leaner body? Not as much as you think, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. The cardio question has always dogged the bodybuilding world and the body composition industry. Should cardio be short and intense or long and slow? And should it be fed or fasted? I am increasingly recommending less and less cardio for my athletes, with a preference for doing none whatsoever. In an ideal world,…

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Fat Loss

Stay in shape year round

Olly Foster is one of the UK’s most well-known and respected fitness models and personal trainers. He is based in London. How important is it to maintain your physique all year round? Fitness models aren’t bodybuilders because instead of having to get in peak condition once or twice a year, we need to stay in pretty decent shape all-year round. You never know when you might be needed for a last-minute shoot or ad campaign so you always need to be within touching distance of looking good, even more so these days with so many people trying to break into…

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Fat Loss

The best cardio for fat loss

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. The sad truth is that many trainers lie about cardio training. These lies come typically in two statements. The first is that cardio is the only way to burn body fat. The second is that doing cardio makes you fatter. I am over-simplifying the issue, of course, but it is any wonder why so many people are confused? And not just the gym newbies, but also guys who have a decent training history. When I was…

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Fat Loss Hypertrophy

7 new training and diet rules

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. 1 The best form of cardio is weight training I think the best form of HIIT cardio is additional weight-training. This is a new theory for me, but I got to a point where I thought ‘why I am trying to be a sprinter when I want to be a better bodybuilder? Besides, everyone hates cardio anyway!’ This was a conclusion I came to after getting involved with Olympic weightlifting. Have you ever seen Dmitry Klokov, or…

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Fat Loss

Why you should ditch low-intensity cardio

The more time you spend doing steady-state cardio training, both in terms of session duration and session frequency, the greater your risk of losing lean muscle mass, says Jacob Wilson and Ryan Lowery Iron Insights Diminishing returns One of the biggest problems with cardio training is that you lose muscle on a dose-dependant ratio, so the longer you do, and the more frequently you do it, the more muscle tissue you lose. All-out effort Our lab compared high-intensity Wingate bike sprints against 60-minute steady-start cardio. The second group lost muscle mass and gained fat. The first group gained muscle and…

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Fat Loss

Get HIIT right and torch fat faster

If you need to shift body fat fast then there’s nothing better than HIIT, but you need to get it right so it doesn’t impact efforts in the gym, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Short and sharp Short, fast and intense cardio is the best way to maximise fat loss because of the impact it has on raising your metabolic rate and increasing growth hormone output, similarly to weight training. Hormonal response Steady-state cardio is effective for…

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Fat Loss

When should cardio be fed or fasted?

Intensive and steady-state cardio can both help burn fat, but you need to stay sufficiently fuelled to not affect muscle mass growth, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Feed the machine If you carry a lot of muscle or maintaining muscle mass is your primary goal, then high-intensity cardio sessions should be done fed to prevent your body breaking down muscle tissue. The right fuel High-intensity cardio in a fasted state is extremely catabolic, so some BCAAs or…

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