Cardio Exercise—Does it Really Do Much Good?
Considerable controversy exists between the health gurus, medical science and the general public. Is cardio exercise really beneficial for everyone? The obvious answer here is, “Of course not.”
Look… what is good for one person may be certain death for another. What is really needed then, is a kind of compromise.
Most health care providers agree that the best route to a long, healthful life is balanced over diet and exercise. Eat the right foods and experience regular exercise and your life span (barring anything accidental) will be extended. So…how much exercise is needed to keep you “fit?”
But I did say , “Diet and exercise.” Well in this post we’ll cover just the fitness part. Diet is covered in other articles. Check out my category, “Health Matters.”
A short time ago I came across the writings of Steve Holman. Steve has published some highly successful, informative books in a series he calls, “Old School, New Body.” In brief, Steve taken the “No Pain, No Gain” mantra that many fitness gurus follow and scaled it back to methods that not only make good sense… they actually work in reshaping bodies that have been neglected far too long. Here’s a snippet from Steve: “And I’m not talking about interval cardio, although the weight-training method I’ve been preaching has an HIIT feel to it. That’s the F4X method, (featured in Old School New Body) which is moderate-weight, high-fatigue training with short rests between sets. It burns more fat and pumps up your muscles like crazy too. Here’s the drill:
You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again—and so on for four sets. On the fourth set, you go to failure, and if you get 10 reps, you increase the weight on the exercise at your next workout. Notice how those sets are like intervals with short breaks between—you can even pace between sets to burn extra calories…”
Steve Holman is Editor in Chief Iron Man Magazine and co-creator of the Old School New Body program
Were you aware that when you reach 40—man or woman—your body begins to age faster than it has. Without proper nutrition and regular exercise, your body will age nearly six months for every year of life. This suggests that when you reach 44 you will look and feel like you are 46. So by the time you reach 60, if this cycle is permitted to continue, you will feel like you are 70 years old.
Studies show that most people over 35 lose enough muscle, year after year, to burn off four pounds of body fat. Muscle declines and fat increases.
But the bright side of this situation is that it can be reversed and at almost any age. There are numerous ways for you to eat and exercise that will STOP the rapid-growing process—slow it down to the point where your body ages LESS than a year for every year of life. IMAGINE LOOKING 35 WHEN YOU REACH AGE 50+?
To achieve this you will need to jump past conventional wisdom regarding diets and exercise. The so-called “fad diets and exercise programs” will never shape your muscles or burn off stubborn body fat.
I will offer you FIVE STEPS you absolutely MUST AVOID in order to slow the aging process. Here is what NOT to do. What you SHOULD DO is contained in the Ebook, “Old School. New Body.”
Step No. 1: Dump Those Low Fat Diets
More than 30% of the U.S. population is overweight—bordering on OBESE. This includes kids and adults. The traditional way to lose weight has been to reduce or eliminate fats… because fats make you fat! Forget this approach! We, as a people, are fatter, more illness-prone and seemingly addicted to sugar and carbohydrates beginning with the Industrial Revolution at the beginning of the 20th century. Steve Holman says that fats are not to be feared – they’re to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the ‘strength’ hormone, for example, is the direct result of cholesterol and dietary fat intake. That’s right: “Cholesterol” isn’t a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.
People on low fat diets stand out among the masses:
- They are gaunt-looking and weak
- They are afflicted with one illness after another
- They seldom eat out because this disturbs their “Calorie Counting.”
- Every gram of food and calories is driving their very existence.
Fats are a necessary part of any balanced diet. Some are good fats, some are bad fats. Learn the difference and start growing younger!
Step No. 2: Do Not Run in Circles
Yes…I belong to a gym, but I do not participate in group exercises or workouts. I have a list of exercises I follow on the advice of my doctor and a professional trainer. I don’t like the idea of sitting in one place and torturing myself. The old wive’s tale, if it’s cardio it’s good is a lot of crap.
Treadmills, and any form of endurance training (especially running) does very little to help the age reversal process. Many times, these long-duration exercise bouts accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body’s essential nutrients and tissues.
Step No. 3: Your current age has nothing to do with your fitness
Don’t blame your age. The people around you are not fat because of their age—they’re fat because they eat, drink, think and move about like fat old dying people.
Your body cannot tell time! Many studies show us that folks in their 90s are gaining muscle tone in just weeks of simple exercise. Age has nothing to do with maintain a healthy body. The best thing for you to do is surround yourself with positive thinking people who crave a challenge, the challenge of staying young. The best challenge you can face is the taking control of your health and body.
Step No. 4: Stay Hydrated
You might not think so at this point but water isn’t just good for you—water burns fat! Water also suppresses hunger, tones and refreshes your skin. How many people do you see who actually look like dried up prunes? By drinking jus t 12 ounces of good,clean (filtered) water a day you will, in a few weeks, have more energy and you’ll save wear and tear on your kidneys and liver.
Whether you know it or not, your liver is the number one fat burning organ in your body. If dehydration damages or weakens your kidneys, the liver is forced to take over. If your liver is overworked from cleaning out toxins and handling other liquids it cuts out the fat removal process.
Step No. 5 Cut back on the length of your workouts.
Work Out LESS. But remember that if you don’t work out at all, you’re going to lose muscle tissue year after year. That means you’ll get fatter and flabbier each and every year with less shape and more sagginess. Surely this is not what you want.
Here’s what Steve and Becky have to say:
The answer is old school resistance training. Here’s the secret: hardly anyone is doing it right!
Becky and I have seen literally thousands of pro fitness athletes train over the years. The ones who looked the best — and that means looked the youngest, most toned, and had the least amount of unwanted fat — were the ones who left the gym while others were still warming up!
Over the past decade, Becky and I have developed a men and women’s workout system that we call F4X Training System. This is a revolutionary way of combining four specific exercises done in literally a matter of minutes. That’s ALL YOU NEED… And don’t let anyone tell you otherwise!
That’s right: We do not do endless cardio sessions (the F4X Training System is a great cardiovascular workout) and we do not spend an hour a day in the gym. We have a life, thank you. We have kids, and we value being both fit and real people at the same time. The F4X Training System was our personal breakthrough to achieving our ideal bodies, staying in tip-top shape with minimal time, and having a life outside a gym.
WARNING: THIS TRAINING SYSTEM IS NOT FOR EVERYONE!
We’re not going to lie to you: The F4X System is definitely not for everyone. For example:
If you enjoy spending an hour a day working out, this is NOT for you (and good luck with those free radicals!)
If you think you can “cycle” or run your way to a younger, time-changing body, have at it… this is not for you. And, if you are not prepared to work very, very hard for a very short period of time, this is not for you. We’re not going to lie: F4X is hard work — anything that produces this kind of radical age-defying result will never be a walk in the park.
However, it’s FAST it’s EFFICIENT and it’s SAFE. Fair enough? Hey, if you’re looking for an EASY way out, then Google “Pipedream Workout” and maybe you’ll get lucky. If you want results that have stood the test of DECADES, then read on.