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The Bodybuilding Professor

Bryan Haycock MSc

Bryan haycock is an exercise physiologist, university instructor, writer, and consultant for the bodybuilding industry.

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H.I.I.T Cardio For Fat Loss

Q. I’ve read that some of the top bodybuilders do tons of cardio to get ready for a contest. Is there anything I can do to get away with less time on the treadmill?

A. You’re in luck. Long and slow isn’t the only way to do cardio, nor is it the best in many instances. If you don’t want to spend alot of time doing cardio, your goal should be to elevate adrenaline levels. The best way to do that with cardio is interval training. Interval training is more effective at mobilizing subcutaneous fat than long, slow methods. The reason for this is its effects on adrenaline levels. Your workouts don’t have to be long; twenty minutes will do.

Jump off the treadmill and warm up for 5 or 10 minutes at a comfortable pace (i.e., a brisk walk). Then divide the rest of your session into one-minute sprints followed by two-minute rest/walks. Go fast, then slow, then fast, then slow, for about 15–20 minutes. Not only will you mobilize subcutaneous fat but you’ll have an elevated metabolic rate following your workout. The effects can last for a couple of hours or more.

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