Showing posts with label cardio training. Show all posts
Showing posts with label cardio training. Show all posts
Thursday, May 25, 2017

Bodybuilding Weight Training – How Many Days A Week Should You Train?

how many days a week should you train
The most common question in bodybuilding training usually involves frequency of training. Busy people don’t have enough time. Young people have too much time. Some folks train two days per week. Others prefer 6 or 7 days. What is the optimum number of training days per week? It all depends on your goals!

If you’re just starting out

If you’re just starting out, start with 3 days a week and move up. Your body will tell you when more frequency is required. Recovery is actually MORE important than training or diet, and many people often overlook this fact and spend more time sick or sore than they do growing.

If you’re an intermediate bodybuilder

If you’ve been training for 2 to 5 years, then you’re ready for a nice split! There are two common ways to split up the week for 4-days-per-week training.
—Four day split
1. Chest and abs
2. Back & bis
3. Rest/cardio
4. Shoulders/tris
5. Legs
6. off
7. off
—Push/Pull split
1. Chest, shoulders, triceps,
2. Back, biceps, legs
3. rest/cardio
4. Chest, shoulders, triceps,
5. Back, biceps, legs
6. off
7. off

If you’re an advanced bodybuilder

Five to Six days per week is advantageous if you’re an advanced bodybuilder, or if you are a low-intensity trainer more concerned with cardiovascular health than making maximum muscle gains.
—Advanced Bodybuilders
More advanced bodybuilders often employ high-volume training, hitting some body parts two to three times per week.
—Low-Intensity Trainers
For the elderly or those just interested in being “toned”, six days per week of low-intensity exercise can be very effective. Three days of weights, and three days of cardio, alternating, is the most effective method for achieving both cardiovascular and muscle-gaining goals.

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Tuesday, March 28, 2017

How To Boost The Effectiveness Of Your Cardio Training

cardio training

Cardio is a very effective exercise for the heart and a very efficient way of loosing weight. However, hoe beneficial it will be to you depends on how well you will carry them out. Here are some tips from the pros themselves that will make those 20 minutes of cardio effective and worth the while.

If you are doing cardio in order for you to trim down, the first thing I would advice you to do is to do cardio in the morning. Glycogen levels are generally lower in the morning. This means that if you do cardio in the morning, your body will start mobilizing its fat for energy production. This energy that’s released will sustain you way after you have already done the cardio. As ironic as it may sound, getting tired after doing cardio in the morning will keep you more energized for the better part of your day. Exercising is also known to release the ‘feel good hormones’ and so cardio is a known natural stress reliever. Well, I guess now you know why people are told to take a walk when they are mad before they end up saying something really stupid.

Cardio in the morning is especially important to those who do cardio to lose weight. You see, when you exercise, your body first of all burn the food already present before it even thinks of touching your fat reservoirs. When you wake up, nearly all the food you ate the previous night has been digested already. Doing cardio at this time will purely burn fat and nothing else. If however you feel too weak to do cardio on empty stomach, you can take something very small to energize you a bit. By something very small I don’t mean a 5 course meal, take some natural juice o spike up your glucose level.

Before you start on your cardio, ensure that you have done stretches for at least 5 minutes. Stretch your quads, calves, hamstrings and the other muscle groups. You can opt not to stretch and nurse a lot of muscle soreness, it’s your call.

Vary your pace both in terms of cardio level and the workout in itself. If you are a beginner, start off easy and don’t try running for miles just because there’s a guy at the gym who can do it with his eyes closed! Start off gradually by let’s say taking a walk then increase your pace with every progressive session. During the actual cardio, start off slowly and then pick up the pace. Go first and when you get tired slow down a bit, do not stop. If you are running, you can do a very fast sprint for about 2 minutes then slow down to a jog and then repeat the sprint. If you find cardio to be boring then you need to first of all try and spice it up but if it’s still boring, get your head checked!

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Monday, January 30, 2017

How To Make Your Cardio Training More Enjoyable

cardio training

Let’s face it, cardiovascular exercise is one boring beast. When you’re in the pre-contest phase and you are absolutely required to put in the time if you want to get lean. Here are some ideas for passing that exercise time while getting things done or maintaining your sanity. For the sake of this list, we will make the assumption that you have access to a treadmill or stationary bike with a platform that will allow for the attachment of various items.

Television

This is the easiest way to pass an hour of boring cardio. Turn on SportsCenter or MSNBC and spend 30 or 60 minutes catching up on the latest news that matters most to you. Or, put on a DVD and find out how the movie you fell asleep during last night actually ends!

Laptop

Check your email, surf your favorite websites, and spend some time on the bodybuilding forums as you complete your daily cardio!

MP3 player

By far, music is the most popular way to pass time while training. Look at the row of cardio equipment at any gym, and there’s a good chance that 90% of the users will be sporting a subtle white wire from their I-Pod to their ear. Set up a playlist that keeps you motivated, or a dance/techno list that will allow you to take stride in beat with the music.

Learn a new language

Pimsleur and other firms offer excellent disks on learning a new language by reciting lines after a voice on a DVD recording. Buy the disks, rip them to mp3, and pick up Spanish, Chinese, French, or another language as you pedal away. The increased oxygen flow to your brain will ensure you learn the language that much faster!

Read a book

Whether you’re a college student cramming for a test, or just a regular Joe looking for a little time to spend with your guilty secret of reading mystery novels, the stationary bike or treadmill is a great place to lock out the world and let your mind enter its own special place. Or, pick up a copy of FLEX or Muscular Development and plan tomorrow’s workout or tonight’s dinner!

Play piano

For those with or without a bit of musical talent, strapping a small keyboard to the front of a treadmill or stationary bike might be a very wise move. Imagine being able to practice your scales, write songs, or just blow off some steam with some chords, while your legs pump away the unwanted body fat.

Audiobooks

Okay, so the thought of reading while moving makes you a bit squeamish – that is okay. We don’t all have the stomach for it. What might be easier is an audiobook! You can order books on CD, or use Amazon’s new product known as the “Kindle 2” which actually reads many books to you. You can bump up the incline on your treadmill, close your eyes, and lean back as the book is read to you. It takes the thinking out of it, and allows you to enjoy the book without the nausea!

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Tuesday, June 21, 2016

Muscle Group Reflective Cardiovascular Training

When it comes to planning cardiovascular training, most bodybuilders don’t put much thought into it. They plan their muscle group workouts with great precision and focus. They select exercises, set and repetition ranges, and even toss in a few training principles to increase intensity, such as drop sets or training beyond failure.

cardiovascular training

However, their cardio training sessions usually involve jumping on the nearest open machine and completing the time required to stay trim, with little regard for muscle group crossover or spillover effect. There are ways to stimulate the muscle group that has just been trained with weights, during the following cardio session. Not only does training in this manner help to avoid overtraining a muscle group, it can also be used to compliment the anaerobic weight training session you just completed by hitting those muscle fibers once again, keeping blood in the region for another 25 to 45 minutes. Let’s look at a few ways we can accomplish this goal.

Following chest day…

If your gym has an Ab Shot machine, you can receive a great cardio and midsection routine (which will also compliment your chest training) by using this movement. The pullover movement of the exercise is great for the pectorals, serratus, and entire front half of your body. Additionally, any sort of pullover cardio machine will make great inroads into hitting the chest after it has already been scorched during your workout.

Following back day…

Rowing for cardio is the first and only cardio movement you should ever consider after completing back training. Your heart rate will be elevated and your back will be pumped when you climb atop the machine. You’ll keep that pump going, and pulse accelerated, for the next 30 minutes. The soreness that will be evidence in your back the next day will be evidence you have done things right!

Following shoulder day…

A nice Pilates, kettle ball, or step workout – one which will require a great deal of arm swinging, with or without weights – is the best strategy for keeping the shoulders pumped following a shoulder day. Remember to keep checking your heart rate to ensure it remains in an acceptable range. Tossing in a few sets of moderate weight dumbbell side raises or lateral raises might be a good way to keep the shoulders pumped if you notice them losing their fullness during the cardio session.

Following leg day…

The standard stepper is the best movement you can use following a tough quadriceps, hamstring, and/or calf workout. The slow and steady nature of the exercise will ensure you don’t deliver too much stress to the muscles, which should be fairly unstable following a tough workout. At the same time, the up and down pumping movement of the quads will keep blood moving to your legs. Keep a watchful eye on your heart rate, as it can become too high with the blood leaving your upper body for 90 minutes or more. Conclude you weight and cardio sessions with 5 to 10 minutes of deep stretching to break up lactic acid and other toxins which will accumulate in the area during your training session.

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Friday, May 20, 2016

Balancing Your Weight Training With Cardio

Weight training and cardio are exercising routines with very distinct effects to the body. The former is purely concerned with muscles while the later is all about physical fitness. This is exactly where the ladies in body building differ with the gentlemen. When a young girl comes into a gym for the first time ever, she will most definitely head straight to the cardio area and the cardio machines. Body builders call these machines, the cardio bunnies, for reasons better known to themselves.

weight training with cardio

But when young men hit the gym for their first time, they usually go straight to the weight room looking for the barbells. So at the end, it has become an established tradition that the guys usually hit the weight room for weight exercises while and the ladies fall for the cardio as the default option.

The difference is not so much dependent on body strength, than on the existing differences of goals that women and men have for an exercising routine.

Determining whether cardio or weight exercises are fit to be included on a workout schedule based on sex, is a misnomer. Never should a body builder ignore cardio just because they are regarded as feminine exercises. On the other hand even the most basic fat loss programs benefit more from a workout that incorporates both cardio and weight exercises than if it comprises cardio alone. The secret lies in balancing both the weight lifting exercises and the cardio into a harmonious program.

When the ladies incorporate weight exercises in their exercising regimes, they can better ton their muscles and achieve a lean physique. Cardio alone will do nothing more than facilitate the slow loss of some body fats. Cardio without weight exercises end up burning up all your muscle tissue until you look both skinny and malnourished. Cardio-only girls lack the curves that most guys adore in women.

The same is true with weight training without cardio The adamant men who will hear of nothing else but weights, usually develop block muscles that are poorly defined. Absence of cardio in a body building program results to many more ills besides poor muscle definition. For one, the cardiovascular fitness of the body builder is always in question. Breathing is unregulated and uncoordinated during exercises and as such, muscles get into anaerobic state faster due to lack of adequate oxygen levels.

In essence therefore, the optimal physique features only accrue from a balance of the exercises both in the cardio section of a gym and the weight room. Body building men can never get lean and or ripped just by perfecting their weight training. They too need the cardio routines so as to effectively burn the excess body fat spread all over the body. An amazing six pack figure accrues as much from the weight room as from cardio routines.

Cardio help regulate the body fat in the physique while then the weight exercises develop and maintain an amiable muscle network. Cardio also keep the heart and lungs at their prime state. A three session cardio routine (Each for thirty minutes) can be alternated with four weight exercise sessions (60 Minutes each), every week for optimal body building results.

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Wednesday, October 7, 2015

High Intensity Interval Cardio Training

Before I ever started training or doing cardio, I told myself, “the harder you work, the better the result.” Makes sense, right?


Well, then someone told me, “No, actually, when it comes to aerobic work, you’ll want to do longer duration, less intense exercise for the greatest fat burning.” It took awhile to buy that, but then I did – for years. So there I was, doing low intensity, hour long workouts on a treadmill, thinking I was burning adequate fat.

Truth was, I was dieting hard enough that the fallibility of that theory didn’t show itself.

But the other reason the theory about low intensity cardio came into being is that studies showed it burned a greater percentage of calories from fat, not carbs.

So years later, when someone else told me that high-intensity aerobic work would burn more fat than low intensity aerobic work, I had a hard time buying it.

“No, just try it,” he said.

So I did. And without dieting, without other efforts, I lost more body fat than I had ever imagined possible – and all from HIIT Cardio.

High Intensity Interval Training for Cardio is just that – a series of high intensity moves that work within intervals. That is to say, moderate cardio interspersed with high intensity work that works the heart rate between moderate and intense ranges.

The great thing about HIIT is its versatility – whether in the gym or out. I like running stairs or doing track sprints, but sometimes it’s just nice to get it all done in the confines of my gym. Driving to a track, with these gas prices, might be unnecessary. After all, you can sprint anywhere.

To gain maximum benefit from a HIIT program, you’ll need to perform HIIT exercises – two different types of cardio within two pace ranges that differ – at least four times a week. Off days are perfect for HIIT cardio days and I try my hardest to get most of them in on days I’m not training.
Studies show that HIIT burns up to 50 percent more fat. It also has been shown to burn more calories, by and large, than traditional cardio. But the greatest thing about it is that most of those calories and metabolic boost will occur after you’ve finished!

That’s because your body has gone into EPOC (excess post-exercise oxygen consumption). In English, that means, you have consumed a lot more oxygen recovering from the exercise session than you might have if you had just done a workout utilizing a steady pace.

The easiest way to work into HIIT, (and you will have to work into doing it), is by choosing one piece of stationary equipment in the gym – such as a stepper or elliptical trainer or cycle – and varying pace and resistance for short durations, back and forth.

Cardio Workout


So, in a first week, you’ll want to do 2 minutes of cardio at your normal pace, then bump it up for 1 to 2 minutes to a sprint, then back to normal and so on. You’ll want to do this for at least 15 to 20 minutes and just do what you can.

Seeing where you are is important, because it dictates how to proceed. If you suck wind at 1 minute of sprints, then stay there for a week or two and increase as you can – but try to push yourself.
Another good way is to jog for a minute or two and then sprint for a minute or two – going back and forth. With jogging though, you’ll want to do 30 second intervals of jog and sprint. And at the 10 minute mark, do a brisk walk instead of a jog or sprint, and resume, or quit, depending upon your fitness level. If it’s poor, 10 minutes of jog and sprint outside is about the equivalent of 20 minutes of the same on a stationary cycle. Fact is, it’s just harder outside moving your own full weight.
Some people recommend doing just 4 or 5 minutes total on your first day. Don’t kill yourself, but 4 or 5 minutes isn’t going to anoint you into the ways of HIIT. Every other workout, you’ll add a minute to your workout.

Here’s how a variety of HIIT workouts might look:

10 to 15 Minutes:
30 seconds jogging
30 seconds stair run
2 minutes moderate elliptical trainer pace
1 minute sprint pace on elliptical trainer
1 minute cycling
1 minute sprints

Some people like sticking with 30 second intervals throughout, and just increase the span of time within which they are working. So, for example, in their first week, they’ll do 10 to 15 minutes of 30 second intervals, but after the sixth week, they’ll be working within a 22 to 25 minute total range.
Whichever is most comfortable to you, but the point is you don’t want to exceed 2 minutes of high intensity work, since it is anaerobic. You want to get in and get out. I recommend doing 1 to 2 minutes of sprint or high intensity work on stationary equipment mainly because you aren’t fighting the gravity of your own body, so you must work harder.
Saturday, August 29, 2015

Keys To Improving Your Cardio Training

Finding the ideal number of minutes to spend on cardio each week is an individual practice which will never be the same for two different athletes. Goals, experience, and levels of muscle and body fat will all influence how much time we should spend on that elliptical or treadmill each week. Let’s look at a few factor and techniques to reach the ideal number.


Creating a baseline
Start with the ‘norm’ for training, and then consider changing it based upon your own specific needs. The average amount of cardiovascular training required should be 30 minutes, four days per week. Make your adjustments from there.

Changing it up
Many factors will influence if you should be doing more, or less, than the baseline amount of cardio. If you are an ectomorph who gets very lean very easily, you might cut back the daily load by 5 to 15 minutes to ensure you don’t burn up too many calories. Are you an off-season bodybuilder looking to add 15 pounds of muscle to your frame? If so, 15 minutes, four times per week is adequate. If you’re cutting calories in a pre-contest mode, you’re going to need 35 to 50 minutes per day at lower intensity to burn the most body fat. Shave a few minutes off, or add/remove one day per week (3 to 5 days is required), and track your results to learn your winning formula.

Athlete Jogging


Extremes
Anything less than 10 minutes, or more than 60 minutes of cardio, in one session, becomes counterproductive. You will not experience much of the heart nor conditioning benefits with 10 minutes of cardio per day, or less. You will maintain a decent level of fitness, but not enough for either health of fitness goals. On the other hand, if you are doing more than 60 minutes of cardio, you are burning muscle and putting so much of a strain upon your central nervous system that cortisol levels will spike in the body, which will raise body fat. Finding your number in the middle is the key to success.

Beats-per-minute range
Assuming for a healthy 25 to 35 year old male athlete, here are some beats-per-minute (bpm) ranges to try to maintain for your time on the machine.

Endurance training
150 bpm

Athletic performance training
Goal: 135 bpm
Heart health training
120 beats per minute

Work to find the right mix of time and days to reach your goals. If you find yourself staying too fat, or losing too much muscle mass, just adjust your cardio times each week. Take diet into account too – if you’re dropping minutes, drop calories accordingly to assure you never have a surplus or deficit. God luck finding your perfect number!
Thursday, August 27, 2015

Solutions For Your Home Cardio Training

Whether preparing for an upcoming show, or just trying to keep body fat low, cardiovascular training is an important part of all bodybuilders’ routines. When trying to add mass, cardio should be done at a minimum, but for health reasons it should never be completely deleted. Cardio strengthens the cardiovascular and respiratory system, and gives you a stronger heart and lungs.


It’s often hard to get to the gym four or five times per week to train with weights. It’s even harder to make the trip 5 times a week for cardio, especially if you (wisely) decide to do cardio training in the morning to burn the most body fat, performed on an empty stomach upon waking. For these situations, a home cardio solution is a great idea. But which works best? Let’s examine the options.

Cardio Training


Walking or running
This it the easiest option – put on shoes, open the door, and go for it. Cost is free, and it can be done anytime. However, drawbacks do exist. Weather can prevent you from running – it’s very hard to spend 45 minutes in the elements when it’s ten below zero, or a sweltering 90 degrees. Also if you live in a bad neighborhood, utilizing a predictable walking schedule might make you a target.
car
Exercise bike
This is a favorite of many due to the low-impact nature of the movement, as well as the fact you can very easily watch television while training. Time does pass quickly on a stationary bike. One drawback is the low intensity nature of the machine. It cannot deliver the same kind of full body workout as other machines.

Elliptical
Elliptical machines are very popular in gyms, but less popular for homes due to their size (big), weight (heavy) and cost ($500 and up for a quality machine). They are very effective for full body workouts.

Rowing machine
This very effective piece of equipment suffers from the same fate as the elliptical. It is highly effective for cardiovascular purposes, but also large and expensive. If you have the space and can afford it, a rower is a terrific investment.

Stationary stepper
This small piece of equipment is available for under $50, and it is used by a surprising number of athletes. It’s the size of a shoebox and provides no upper body balance, but it is easily stored and used, and provides full ability to walk or run using very little space.
Friday, August 7, 2015

Can Too Much Cardio Training Ruin Your Muscle Growth?

You can’t have too much of a good thing, right? Eh, this is not always true. Can you have too much money? Probably not. Can you do too much cardio? Yes, you can.

 Cardio is an integral part of the pre-contest formula. Along with diet, weight training, and supplementation (which may include the use of AAS), cardio helps you to shed unwanted body fat so that your muscles will be better displayed on-stage. Many bodybuilders, particularly those embarking upon a pre-contest diet for the first time, will not yet have a grasp upon how much cardio to complete each day in order to be ready for a show on a particular date. They’ll be 4, 6, or 8 weeks out and suddenly realize they’re either going to be ready too early, or not in time. Here are a few tips for timing your peak, in terms of cardiovascular training.

Cardio and Bodybuilding


If you’re right on track…
Don’t change a thing. You should be on pace to be just about lean enough, two weeks out from a show. This will allow you to time your water deprivation and carb-up just right in the week of the show. Many bodybuilders are seen pedaling like crazy on the exercise bike, the night before the show. This is the sign of a man who is going to look his best exactly one week AFTER the show. You want to prime up to a show, and depriving your body of glycogen just hours before a show is a terrible idea. Keep all of the factors constant, and keep plugging away!

If you’re getting too lean, too fast…
Add fats and some proteins to your diet. Keep the cardio consistent. You are likely not consuming enough calories. You may be blessed with a better metabolism than you think, or you may be reacting to the ECA (or Clen or whatever supplement you’re using) better than expected. Whatever the reason, you should understand it is important not to peak as early as 4 weeks from the show. This will result in your losing muscle in that last month as you try to keep your body fat low. Remember that the human body isn’t designed to sit around at 4% body fat for extended periods of time.

If you’re not lean enough…
You’re behind on your preparation, but it’s not time to panic. Lower your calories. You should already be completing one cardio session upon waking each morning, before you consume a single calorie, in a session length up to 45 minutes. Perhaps you need to add a second session in the evening, for up to 30 minutes. Many professional bodybuilders (utilizing professional level steroid stacks) will use 1+ hours of cardio, twice per day, but that is excessive for most people. Doing too much cardio will result in burning up your muscle, and will send your central nervous system into shock. If you do realize that peaking in time isn’t in the cards, you can always reschedule your show. It’s a better option than pedaling away all your hard-earned muscle, or walking on-stage in less-than-stellar condition!
Saturday, August 1, 2015

Reasons Why Cardio Training and Squat Workouts Do Not Mix

It’s very hard for a man to serve two masters. The goals and means to reach these goals will often be different, which could result in not only wasted efforts, but an inability to complete either goal. This happens in bodybuilding all too often. Trainers believe they can use mass-building movements such as squats to build up the legs. They also believe they can use frequent
The problem exists because many bodybuilders need to complete 4 to 5 sessions of cardio each week to remain lean. In doing so, they invariably derail some gains to their leg mass. It’s very tough for the bodybuilder – particularly the natural trainer – to make muscle gains while shedding body fat. Ideally, the bodybuilder looking to make gains in leg mass shouldn’t be doing much cardio at all. Cardio is intense, and results in a devaluation of the resources of the central nervous system, as well as in recovery of the leg muscles.


Squats Training

If you MUST do cardio work each week, for leanness or health purposes, you should be aware that it will be very hard for you to make any notable gains in terms of thigh mass when you are forcing your legs and central nervous system to face down a series of 4 to 6 training sessions each week. The legs are a very large muscle group, and therefore do not recover all that quickly. Training them with weights breaks down a number of fibers. It is when the legs are allowed to rest and heal, amongst a surplus of calories and plenty of amino acids present, that growth can occur. Multiple intense or long-lasting cardio sessions each week tend to remove this rest period. The legs are in a state of perpetual soreness. This may allow the trainer to shed unwanted body fat, but it will also lead to thighs that lack any true size.

Reorganize your goals. If you are currently sitting at an excess of 15-18% body fat, it would probably be a good idea to first shed some body fat and get your physique down to a more palatable 12 to 14% body fat. From there, you can embark upon a ‘clean bulk’ program, where you back off the cardio and really focus upon making gains in lean leg mass.

In bodybuilding, it’s all about leaving it all on the gym floor. When you complete your workout, you should be completely spent. If you have the goal of making legs grow, then you should train them and then feed them every possible resource (food, sleep, supplements, and potentially AAS) to make them grow over the following week, until the next weight session. If your goal is to become lean, you should focus only on retaining the leg mass you currently have. Keep your goals clear, and the gains will follow!
Friday, July 24, 2015

Cardiovascular Training Tips For The New Age Of Bodybuilders


Cardio for Bodybuilders

Tired of the same old treadmill, starting at the same TV screen, while you work to burn the same 300 calories each day?  Why not spice up your cardio?  Here are a few tips for getting more out of your cardiovascular training and keeping it fresh in the meantime!


Sports Cardio
Tennis, basketball, and soccer (as well as many other sports) provide a unique way to burn a few hundred calories, while having fun.  You also enjoy the thrills of victory and the agony of defeat, which some people believe helps boost natural testosterone production. Joining an intramural team, or just shooting the ball with friends or family, you’re much more likely to stick with a cardio regimen that you enjoy.  One warning, however – you must work to keep heart rate elevated for the same amount of time you’d have it elevated doing traditional cardiovascular training.  Standing around in basketball, allowing your heart rate to return to normal, will not help your cause.

Nintendo Wii
The Nintendo Wii is an entertainment system which allows the user to enjoy almost virtual-reality participation in sports activities.  You can play tennis, jogging, bowling, and other sports in the comfort of your own living room.

Get a dog
Need a reason to get off your keyster and go for a walk or run several times a day? Get a dog!  Not only will it add enjoyment and pleasure to your life, but you’ll have a built-in reason to open the door, walk outside, and get some exercise each day!  Dogs enjoy going for walks or runs, and it keeps both of you in shape!

Sex
It’s true – Sex does burn a lot of calories.  And it’s certainly something that you will never skip, unlike the 45 minute trek on the elliptical.  Keep an eye on the clock, and work on your endurance.  The partner in your sex life will thank you, as will your waistline!

Keeping up with the kids
It’s very rare that you see an extremely overweight person with small children.  Kids keep you running in circles, which can help with keeping body fat low.  This doesn’t provide for high-intensity stimulation (unless you’re running while playing), but it can deliver a sustained calorie burner.  Plus, the time you spend with your children will be priceless!

Cardio before training
Most bodybuilders complete their cardio training either first thing in the morning, or at the conclusion of their weight training.  Why not mix it up, and try completing your cardio training upon first arriving at the gym?  Obviously, this practice should be limited to the pre-contest phase of your diet when cardio may supersede weight training in terms of importance.  You can also help your progress by keeping a bit of fruit or a lean protein source on hand to snak on following your cardio workout, before you hit the weights.

Cardiovascular training isn’t the most exciting thing in the world, but it is necessary if you wish to remain in good health and maintain low body fat.  Completing the same exercise day after day can become tedious.  Instead, work to find creative and fun ways to complete your cardio.