GET THAT BEACH BODY PART 4/4

We have reached the fourth and final part of the series. Prepare for the upcoming holiday.

In previous articles I have explained the importance of exercise, diet and supplementation. All the formulas you need to use to determine your daily protein, carbohydrate and calorie needs have already been provided in the last three series. Determining your daily nutritional needs will definitely help you focus on your exercise regimen, whether it’s weightlifting, bodyweight (aka strength training), or another fitness routine.

Let’s stay on topic for today and that is cardio training. We all know how important it is to get some cardio on during the week, especially when you’re in the cutting phase. We talked about it in the SECOND part of this series and I recommend you to check it out for more detailed explanations.

Cardio Training

Cardio is one of the most effective waysremove excess fat from the body and keep fit. When we talk about cardio, there are many exercises that we have thought of including running, cycling, swimming, jumping rope, treadmill and others. Cardio exercise is necessary for any effective program as it promotes fat burning and improves the overall health of the body.

In cardio training, you can find aerobics, non-impact exercises that can lead to increased heart rate hardness over a period of time. You can combine the above activities from 30 to 60 minutes. I recommend HIT Cardio as it has been proven to give the best results.

When Should You Start Cardio?

Morning is the best time for cardio, allowing the body to burn calories at a much faster rate throughout the day. Please pay attention to the intensity of the workout, as it is important that the morning workout is of a lower intensity.

Some experts recommend that prior to cardio training, you need to eat smaller meals made up of healthy foods and high in protein. This gives the body the strength and energy to get through the workout. If you train in the morning it’s important that you don’t train for more than an hour as this will break down the muscles and we don’t want that.

Why is it good to do cardio?

As well as the facts already mentioned about cardio, it strengthens the heart and chest, which means it lowers your heart rate while you sleep. Cardio increases blood flow to the brain, improves focus, reduces stress, and boosts the immune system.

IMPORTANT

For those individuals whose BMI (percentage of body fat) is over 26%, it is recommended to exercise caution when doing endurance training. Being overweight can put a strain on your heart.

In this case, I recommend that you should start vigorous walking, because it does not disturb the heart and has beneficial effects on the body. Walking should be vigorous, fast, and with a consistency of at least 45 minutes.

For all other slightly more advanced trainees, I encourage you to open the websites below and choose the best cardio workout for you.

• BodyBuilding.com
• Health.com
• suitability for men

Facts about cardio training

• The most effective time for cardio is on an empty stomach, when muscle glycogen levels and blood glucose levels are at their lowest.

Another possible option is cardio over weight lifting. It’s desirable to engage in cardio exercise on days when you’re not lifting weights, as it can increase levels of the catabolic hormone cortisol.

• Cardio training should be done 3 to 5 times a week. The difference between workouts should not be more than 48 hours, so as not to lose the effect of the last workout.
• Intensity should be expressed as a percentage of maximum heart rate (maximum heart rate = 220 – age of athlete).
• Dietary supplements can help improve results. Take a 2-3 gram dose of L-carnitine or a fat burner 30 minutes before your workout to increase fat melting efficiency. Before training, it is desirable to take a dose of high-percentage protein plus amino acids, which will protect you from a possible loss of muscle mass. For more information on the supplements, see Part 3 of this series.

That would be all for this 4 ^th and final part of Prepare for the upcoming vacation!

GET THAT BEACH BODY

I hope I’ve caught your attention again and you find this article as useful as the other 3 in this series.

I assure you that by implementing the methods and tips I have given you in all 4 articles, you will get amazing results on your body. Everyone will be amazed by your great physique and you might find yourself in a situation where you need to reveal your secrets of building a perfect physique.

Do not wait! It’s already April and that means the holidays are fast approaching. Start today and see significant changes in your body by July or August.

Have a beautiful holiday!