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Many of us wonder about the most efficient way to burn calories and shed fat during our workouts, in less time. We’ve grown accustomed to boring steady state cardio, like walking on the treadmill, or going at a moderate pace on the elliptical for a given period of time. But it is unrealistic for the average person to spend that hours in the gym.

Cardio accelerations are a must when I train my clients. The method is simple. Instead of resting (or procrastinating) in between your lifting routine, some form of aerobic exercise is completed in between every single set. So for example, on shoulder day, I will take a client through lateral raises and then spend 30 seconds to one minute performing an exercise that will get the heart rate pumping –  jumping jacks, jogging in place, or burpees are great options and can be done right in place. Meanwhile, shoulders are fully resting during the accelerations which allow my clients to be ready to lift just as strong for the next set.  Once that heart rate is up our bodies will better produce blood flow and oxygen to our veins, making for better gains.

When you add it all up, those 30 second to one minute accelerations will equal a 20-30 minute cardio session. That means you can finish both your cardio and weight training at one time. It’s multitasking at its finest!

If you haven’t already, check out the video above with my five favorite cardio acceleration exercises: jump squats, mountain climbers, jump rope, box skis, kettlebell swings!

I highly suggest implementing some form of cardio accelerations into workouts. This technique is no joke. It will have you drenched in sweat, but feeling strong and pumped up by the end of your workout. So instead of scrolling through Instagram or chopping it up with your buddies in between rest periods, let’s keep our bodies in constant motion!

Charnee smith is a certified personal trainer and group fitness instructor. She motivates people each day who want to lose weight, get stronger, or simply want to feel better. Charnee has a B.A in Media Studies and Production from Temple University. She currently lives in Philadelphia and is transforming her own body to compete in her very first fitness competition.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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