The FASTEST Way to BETTER Cardio

[CaliKid]

I use to weigh almost 200 lbs and now weigh around 150.

 

What I did was change the way I eat. Eat less Carbs. I know its hard

since us Filipino's eat every meal with rice

I stick to eating a lot of proteins(Chicken, Fish) and Vege's.

Eating right is as much important as the workouts.

 

Now for the workouts. Depending what I'm doing that day. If I'm

hitting the heavy bag, I usually do about 1 mile of running to warm up.

Then hit the heavy bag for about 8-10 3 minute rounds with 1 minute

rest in between.

 

If I'm weight lifting that day I'd run for about 20 mines and then

start lifting weights. And when I say run I mean extensive running,

never jogging. If your shirt isn't soaked with sweat by the end of your

workouts then that means your not working hard enough.

My total workouts last about 1 hour, sometimes more.

 

Also, its very important to stretch before and after your workouts.

[CaliKid]

This workout is okay, however your diet should be on a ratio of 4 carbs is to 1 protein, your body will only utilize the necessary protein and no more, so the rest just goes to waste. Excess protein is also hard on the kidneys so it is not advisable. You will lose weight definitely, but its not healthy. The point with carbs is you have to eat the right amount. This means that eat just enough carbs to fuel your exercise and no more. Remember carbs are your main energy source, the next is fat. Protein is the last energy source you'd want to take.

 

Yes your right, to much protein is bad. I don't go above what I need. I also don't eat too much carbs. Mostly protein and vege. I get most of my protein source from whey.

[ganid]

takbo, takbo, takbo

 

sara bibig - tigil kain

[ndn]

I always walk when going home,its a 40 min walk from our store to our house.

[emachines]

^ ME TOO!, i walk. lagi naman eh...hehehe

[CaliKid]

Wow nice!

 

I always walk when going home,its a 40 min walk from our store to our house.

[djlo]

i dont count my intake of food pero i dont eat after 6pm even after my 7k to 10k run.......yung last week of march 2010 my weight was 240lbs as of the moment 190lbs na ako and btw bad trip kasi 55min parin ako sa milo marathon kahapon sa 10k.......i want to move na sa 15k run para yun na lang ako.....

[mrtin]

interval training for me works best. 2 minutes run/sprint, 1 minute walk. This works for me since it mimics sports. You're heart will be constantly challenged since your pace is changing every few minutes.

[Guest MB]

the best is fasting. eat more fruits and vegetables, take supplement (trusted brand), enough sleep, exercise, and drink a lot of water at least 8 glasses a day

[ganid]

run or jog as slow as necessary but keep running. Running burns about twice as many calories as walking the same amount of time.

[RED2018]

FROM A WELLNESS LITERATURE:

 

There's a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you're better off walking.

 

Table 1 gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute.

 

The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, you'll burn a little less; if you weigh more, you'll burn a little more.)

 

Table 1: Calories Burned during Popular Activities

 

Activity

15 min.

30 min.

45 min.

60 min.

 

Aerobic dance

171

342

513

684

 

Basketball

141

282

432

564

 

Bicycling at 12 mph

142

283

425

566

 

Bicycling at 15 mph

177

354

531

708

 

Bicycling at 18 mph

213

425

638

850

 

Boxing

165

330

495

660

 

Circuit weight training

189

378

576

756

 

Cross-country skiing

146

291

437

583

 

Downhill skiing

105

210

315

420

 

Golf (carrying clubs)

87

174

261

348

 

In-line skating

150

300

450

600

 

Jumping rope, 60-80 skips/min.

143

286

429

572

 

Karate, t** kwon do

192

834

576

768

 

Kayaking

75

150

225

300

 

Racquetball

114

228

342

456

 

Rowing machine

104

208

310

415

 

Running 10-minute miles

183

365

548

731

 

Running 8-minute miles

223

446

670

893

 

Ski machine

141

282

423

564

 

Slide

152

304

456

608

 

Swimming freestyle, 35 yds/min.

124

248

371

497

 

Swimming freestyle, 50 yds/min.

131

261

392

523

 

Tennis, singles

116

232

348

464

 

Tennis, doubles

43

85

128

170

 

VersaClimber, 100 ft./min.

188

375

563

750

 

Walking, 20-minute miles, flat

60

120

180

240

 

Walking, 20-minute miles, hills

81

162

243

324

 

Walking, 15-minute miles, flat

73

146

219

292

 

Walking, 15-minute miles, hills

102

206

279

412

 

Water aerobics

70

140

210

280

 

 

 

Read more: http://www.dummies.com/how-to/content/following-a-cardio-plan-for-weight-loss.html#ixzz0sywsrb99

[hoboken]

HIIT is the best cardio to burn fats and preserve muscles. I also do running and biking.

[timayson]

Here is a random workout that you can try for "cardio" :

 

50 Pushups-50 bodyweight squats

40 Pushups - 40 bodyweight squats

30-Pushups - 30 bodyweight squats

20 Pushups - 20 bodyweight squats

10 Pushups - 10 bodyweight squats

 

we have a lot more workouts like these in www.levelthreefitness.com

[mikep]

i just want to ask on how can i run faster, ive ran 2 10k's and i have and average of 55minutes i want to improve more. hope u can help me guys maraming salamat...........

 

You need to

 

1) Do overdistance during training runs eg: Long runs of 15k and up

2) Do interval training or speedwork on the track oval. It is a timed alternate routine where you go from fast on 1 round and jog to recover on the next round.

3) Plyometrics exercises.

[staringatdsun]

cardio training is really about consistency and sustainability...no matter how good a program is if you cannot do it with any degree of consistency then it would not produce much

 

so look for an activity that you enjoy then take it from there