StripperFit Part 2-Fat Burning Cardio Rules

Rule 1: Don’t even bother looking at the Calories Burned lcd panel on any cardio tool. It’s off 10-30%. Instead log the time you are on there and pay attention to your heartrate. I recommend http://www.bodybugg.com/ If you want to have a completely accurate idea of how many calories you are burning 24-7.

Rule 2: Once you know how many calories your body burns being alive…it makes all the calorie counting much easier. The generic method is your weight times 10. So if you weigh 140 lbs and want to maintain your current weight you need to eat 1400 calories a day. If you eat more you will gain, less you will lose. If you haven’t been exercising regularly the weight will drop off quick once you start monitoring your calorie intake vs expenditure.

Rule 3: There are two ways to do it: diet and exercise. Most chicks only do the diet thing when they need to loose weight. I’m the opposite: I work out like a maniac so I can eat whatever whenever I want! Whenever I gain weight over the holidays, I’m still kickin’ butt at the gym…I just eat more calories than I burn.  But when I am leaning out (like now) I vigilantly watch both.  It really is that simple.

Rule 4: Look this up in ANY exercise phys textbook, in order to burn bodyfat as fuel…your body needs two things: 1. low glucose and glycogen levels and 2.oxygen

1. It takes about 20 minutes to burn through the glucose in your blood. That is the body’s first available resource for fuel. Then it goes to the glycogen stored in your muscles for fuel. Our bodies are SMART, they don’t want to lose the fat stores in case of famine…so we have to trick it into burning fat as fuel.

2. In order to convert stored fat to energy, you need oxygen. So if you are gasping for air doing interval training….your body is burning glucose, glycogen, and sometimes adrenaline NOT FAT! When your body IS burning fat you can maintain steady deep breathing and feel like you can maintain that pace for an hour if you had to.

Sequencing Aerobic vs AnAerobic Training

I use my ipod to plan my workouts

warmup song
Then I do the 1,2,3 punch!
Song 1 Aerobic steady breathing
Song 2 Aerobic Steady state cardio
Song 3 Anerobic Interval blast to push me to the OMG I’m gonna die feeling.

Then I do it again

Song 1 steady aerobic pace
Song 2 steady aerobic pace
Song 3 Hit it hard!

This gets me to about the 20 minute mark. For my own ADD/mental acuity I switch cardio tools at this time. Don’t stop doing cardio….you are right at the point where your body is ready to burn fat!

Song 1 steady aerobic pace
Song 2 steady aerobic pace
Song 3 Hit it hard!

Now you are at roughly the 35 minute mark. Keep going! If you only have 60 minutes to work out you can hop off the cardio tool at the 45 minute mark and do 15 mins of abs.

To really see results fast, aim for 90 minute cardio days: I suggest you take a spin class. They are designed to have anaerobic intervals, which will burn through all your glycogen by the end of class. THEN…hop on a cardio tool for 20-30 minutes and just take it real slow and steady. Break a light sweat, and keep it aerobic. It’s time consuming but IT WORKS!!!!

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