OK so we all know about cardio and the different types that are out there, such as high intensity interval training (HIIT), Slow state cardio, medium state cardio and so on. However which is best and how much should we do to optimise fat loss?
Well that’s where my secret cardio type comes into play. That’s right after trying multiple different types of cardio I have found this one is the best for optimising fat loss.
So what is it you ask?
Well I call it Samurai cardio.
Because Samurai are bad ass, enough said!
Al right enough playing around, let’s get down to business. What is Samurai cardio? And why is it so good for fat loss?
Samurai cardio is a mixture of both HIIT and slow state cardio, and here is how you do it.
First you start with a 5 min warm up, this can be done on any type of cardio equipment or outside it’s up to you (this will help prevent injury in the high intensity part).
Next you will perform 15 mins of HIIT where you will go all out as hard as you can for 20 seconds followed by a slow jog for 40 seconds and repeat it 15 times. (Again you can do this on and any cardio equipment you like. I find outdoor sprints on a field or cycle sprint to be the best.)
Now comes the important part. After you have completed the HIIT give yourself a few mins to recover and stretch out your muscle. Then go into 15 mins of slow state cardio (again any form you like)
Now rest you done!!!
AND that’s it folks, that’s SAMURAI cardio!
So why is this so effective? Well I’ll give you a little bit of the science behind this method.
OK well HIIT is a form of anaerobic cardio, meaning it’s without oxygen and will tend to use more carbohydrates as a full source rather than fat. Now you might be thinking how is that a good thing for fat loss? Well the other effect of doing HIIT is it will release Free Fatty acids (FAT) into your blood stream and this becomes very important and is where the use of slow state cardio comes in. Usually it would take a lot longer for slow state cardio to access your fat stores to start burning fat, but by doing HIIT first the free fatty acids are already in the blood stream ready to be burnt off for energy and so you will burn a lot more fat overall. Also HIIT creates a much larger after burn effect meaning you will continue burning more calories for up to 48 hours after the Samurai cardio. This after burn effect is not present in low intensity cardio.
There you have it my secret cardio technique for optimising fat loss. Give it ago, see how you like it and let me know your thoughts.
Learn Apply Succeed.