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by Rusty Moore
by Rusty Moore
by Rusty Moore
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.
by Rusty Moore
Table of Contents
Introduction: How to use this 12 week progressive cardio program to get as lean as you desire. Week 1: Steady State Cardio Direct burning of calories while keeping a moderate intensity level. Week 2: Increasing Aerobic Capacity Using long, moderate intervals to increase VO2 Max...increasing the body's ability to burn fat. Week 3: High Intensity Intervals Level 1 Increasing the intensity of the intervals to boost HGH and burn fat around the clock. Week 4: High Intensity Intervals Level 2 The same intensity of intervals with shorter rest periods to further increase the after-burn effect. Week 5: Increasing Aerobic Capacity (Intermediate) Using a special Pyramid style of interval training to push your VO2 Max to the next level. Week 6: One Step Back Steady State Cardio Slow steady state cardio to give the body a break. One step back in order to take 2-3 steps forward. Fat Torching Cardio
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Week 7: High Intensity Intervals Level 3 Shorter Rest periods with the longer work periods. Now we are using a 1-to-1 ratio. Week 8: High Intensity Intervals Level 4 Using a 1-to-1 ratio with one minute intervals. Bring your towel to wipe up the sweat! Week 9: Hybrid Cardio Level 1 Mixing Intervals with VO2 Max training. Week 10: Hybrid Cardio Level 2 Mixing Intervals with VO2 Max training. Adding in one extra day per week. Week 11: Hybrid Cardio Level 3 Mixing Intervals with VO2 Max training. Same frequency as previous week. Week 12: The Kitchen Sink! Pushing hard for the finish line. Final Thoughts and Tips: Some ways to tweak this program to fit your needs needs.
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by Rusty Moore
Introduction
I originally created this cardio program to be done 12 weeks out from an event (a wedding, summer, a tropical vacation, etc.) It is in a 12 week format and works extremely well when used in that manner. ...but you don't have to progress through this program in 12 weeks. I know a lot of women reading this won't have an event coming up at all and will simply want to stay in top shape year-round. What I would suggest is to pick a cardio routine that suits your fitness level and then slowly move to the next higher level. A good starting point for women in great shape is week 3 or week 4. To be honest, this is the level I maintain most of the year as well. You can master this and use this most of the year...and then simply progress through the following 8 weeks when you are nearing summer or a trip. As always...everything can be tweaked as well.
by Rusty Moore
Cardio has really been bashed these past 5-6 years. I understand where people are coming from. The typical walk on a treadmill at target heart rate approach does suck for fat loss, if that is all you do. ...but I endorse a much more effective form of cardio that burns fat on demand (I am currently in the process of rewriting a product that I released privately to my newsletter). This strategic cardio program is a much higher level approach to cardio and fat burning. This bonus report uses some of the same strategies, but is condensed into an easy to follow 12 week program. The problem with circuits and intervals with weights. They will create the afterburn effect, boost HGH, etc. The downside is that they can also add muscle on parts of your body that you want slim. They can also interfere with your regular resistance training workouts. You simply can't fine tune, like you can with cardio machines. I have no doubt that I will make a believer out of you! The main Visual Impact for Women Manual is going to shape the muscle and get the fat loss process started. Add in some advanced cardio right after that and you will give your body no choice but to burn body fat. Enjoy the Report :)
by Rusty Moore
So intense exercise burns calories, it burns fat...and releases free fatty acids into the blood-stream. It does burn some of these free fatty acids, in fact a good portion of them...but any free fatty acids that aren't burned during training get redeposited back into the fat cells. ...so adding in steady cardio after this intense resistance training is a way to cherry pick these released free fatty acids...and burn them for fuel. In Week 1...all I want you to do is walk at a steady pace for 20-30 minutes on a treadmill or elliptical (or equivalent) right after you finish each Visual Impact workout.
by Rusty Moore
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by Rusty Moore
So This is an Introduction to High Intensity Interval Training... I don't want you to push too hard this week on the jogging part. Aim for a quick jog, but don't run at this point. If you are using an exercise bike or Elliptical...use the equivalent intensity level as a walk and a jog. Note: You will do this after 3 workouts this week, since it shouldn't be too intense. Again...even if you want to push hard, don't at this point. We need some room for growth to add in intensity later as you get in better shape.
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by Rusty Moore
So all we did was decrease rest. So the work to rest ratio is larger. You should be jogging a little bit before you want to. This will ensure that by the end of your workout you will have achieved a good amount of oxygen debt.
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by Rusty Moore
I started doing these on the Stepmill at the end of this summer and this works wonders. You increase VO2 Max, HGH boost, burn calories like mad. It is a tough, but effective way to do cardio. Note: This works on any piece of cardio equipment, but you can't cheat on the Stepmill. Do this after 3 workouts this week. Fat Torching Cardio
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by Rusty Moore
So since the intervals are shorter, let's keep this down to 15-20 minutes. After this 15-20 minute HIIT workout, pick another piece of cardio equipment and simply walk for 10-15 minutes to take advantage of the release fatty acids from these intense intervals. I usually keep the total cardio to 30 minutes at this stage, so walk for 10 if you did 20 min HIIT and walk for 15 min if you did 15 min HIIT. Fat Torching Cardio
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Note: Since the intervals are longer, I would recommend 20-30 minutes. If you wind up doing 20 minutes, then follow up with 10 minutes of steady state cardio. If you are a sicko and can handle 30 minutes of this torture, then reward yourself by crawling out of the gym. No extra cardio needed. Also...if you do wind up doing a pure 30 minute session, then just do 2 total HIIT workouts this week after your Visual Impact workouts. You don't want to over-train by having too many intense workouts in the same week. You can simply walk for 30 minutes on the other day.
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