Some trainers are telling their clients ” skip cardio and get fit in 7,15 minutes”. To get shredded just pump these 5 lb weights and blah, blah, blah….

Hmmmm… well, how many of you eat 5 egg whites in the morning, boiled chicken with steamed broccoli and fish with salad for dinner????   Get ready to eat that way every day, 7 days a week and either lift heavy nonstop for 15 minutes or 30-45 minutes with light weight and many reps..  Don’t get me wrong, these are great ways to workout but honestly 99 percent of the population will never eat like that nor will they push themselves to muscle fatigue for growth.

Can you lose weight and never do cardio? Yes you can.  Yet, cardio has so many benefits.

Wouldn’t you rather feel the energy  plus get the hormonal and internal benefits of cardiovascular activity.  As many of you know from my bio, I help train UFC prospects or fighters plus olympic freestyle wrestlers.  How ‘many fighters do you think don’t do cardio?  NONE because they wouldn’t last 1 minute…I love these meat heads who look at themselves nonstop in the mirror but can’t touch their toes or couldn’t punch their way out of a paper bag.   Give me a break…

Cardio Benefits other than calorie expenditure:

1. Lowers blood pressure and resting heart rate
2. Increases maximum oxygen consumption,lung diffusion capacity,capillary density and blood flow to active muscles.
3. Improves Arterial Wall Elasticity

All of these equal an increase in muscular endurance.

Train like a fighter without being punched..Hit the road and increase the intensity of your cardio sessions by performing intervals  Example, ( sprint 30 seconds or 50 yards, jog for 2 minutes and repeat for 15 minutes….then hit 50 stairs for 15 minutes….then squat holding a 20 lbs dumbell for 50-100 reps…)

Take it from a true wrestler who would drop 22 lbs a season…I know how to drop weight and stay strong.  Cardio is key. 

Do yourself a favor..DO CARDIO…IT DOES MATTER.

By the way for a side note: If you’re trying to gain weight….eat alot, lift heavy and sweat little, lol!

Beginners 2x     Advanced 5x      Very Fit  8-10x

• TreadMill or Jump Rope: jog or walk high incline or Jump Rope 5 minutes
• Jumping Squats place hands on hips or behind head, feet 1 inch beyond hips, jump off toes as high as you can to straighten out legs, jump back onto heels and squat down 1 inch from parallel.  Repeat. Perform 15 repetitions
• Squats with medicine ball or 10-20lb dbs, squat below parallel, feet hip distance apart. Perform 25 repetitions
• Sit ups holding medicine ball or hands on ears     Note: dbs= dumbells.  Start in crunch position looking slightly  above your knees, roll one vertabrae at a time to the top,pause and slight resist gravity on the down using your abs, LAND into the crunch positon.DON’T let your head fall back.  Repeat.  Perform for 30 seconds. 
  Beginners can pull from their back legs to get up if necessary.
• lunges with medicine ball (15-20lb ) or dumbells (3-10lbs) Perform 20 repetitions each leg
• Jumping Jacks perform 50 reps
•  jumping squat with medicine ball (15-20lb)   same as jumping squats other than your holding a medicine ball with the ball directly on top of palms at chest level, tight to chest, with fingers facing Perform 15-20 repetitions

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• Push ups  30 sec
• Jumping jacks 60 sec
• Running in place, high knees holding medicine ball at chest level 15 sec
• Jumping squats with medicine ball 30 seconds
• Pulse squats with hands behind head 30 seconds (place feet wide and toes pointed out and squat below parallel then rice 4 inches above parallel and go back to below parallel, repeat and pulse.)
• Push ups with one hand on medicine ball 15 seconds then switch hands for another 15 seconds
• Running in place, high knees holding medicine ball at chest level 30 seconds
• In squat position with feet pointed out and wide, stay in squat and press medicine ball over head for 30 seconds ( keep in squat position entire time)

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