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Hart Cardio ... Non traditional routines that will jump start YOUR fat loss!You hear a lot of misinformation about fat burning in the fitness universe today. You have "exercise lite" advocates telling you that walking around the block a few times is all the exercise you need. Then you have the "iron advocates" telling you that training with weights will produce so much muscle that your body's metabolism will be set at jackrabbit speed. Forget what you've read
about low-intensity exercise burning greater amounts of fat than high-intensity
exercise. This myth arose from a misinterpretation of scientific research. Yes,
you DO burn a higher percentage of fat calories during slower, easier workouts.
But guess what? You burn more TOTAL calories - including fat calories - during
higher-intensity exercise. The calories you burn after exercise are equally important. Let's say you've just trained 30 minutes with fairly high intensity. During those 30 minutes, you burned mostly carbohydrates. But afterward, when your body is trying to replenish its carbohydrate stores, it burns mostly fat. And the harder you work during exercise, the more calories your body burns afterward. Let's say you've just finished an easy half-hour jog, running at a 12-minute-mile pace. You've burned off about 300 calories (the exact number depends on how much you weigh and a few million other factors), but you never really got your heart rate up there. Your body is going to recover easily, and it isn't going to continue burning calories at an accelerated pace for more than a few minutes afterward. Now let's say you ran really hard for a half-hour, knocking off your laps at a six-minute-mile pace. You've burned twice as many calories during the exercise, and afterward your body is going to continue burning them like Sherman sprinting through Atlanta. This phenomenon is called "excess post-exercise oxygen consumption," or EPOC. The exact bodily mechanisms involved aren't understood completely, but what scientists can say for sure is this: The harder you train, the more EPOC you get. How long you train matters, but intensity counts five times as much as endurance. Resistance isn't futile … And here's another important thing to know: You CAN get the same EPOC effect from high-intensity resistance training. Let's say you're a typical person doing three or four workouts a week, performing most of your exercise sets with 8 to 12 reps, then taking a minute or two between sets. Instead, try doing this for one week: Do sets of 12 to 15 reps (15 to 20 for leg exercises), and take just 30 seconds (or less) between sets. The best way to do this experiment is by performing three total-body workouts a week rather than breaking them up into separate routines for different combinations of body parts. Keep the exercises simple: leg presses, leg curls, bench presses, lat pull downs and so on. Use less weight than you normally would, and do each rep with perfect form. Don't rush through to get to the last reps; crank them out like a machine. Chances are, you're going to feel a lot different at the end of the workout: hotter, sweatier, more exhilarated. It'll probably take an hour or two before your body recovers and you feel as if you're you again. That's EPOC. My Fat to Muscle Challenge Eight Week Miracle Plan dispels all those myths you've learned about cardio training. You also learn the secrets to ...
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