The February 2010 issue of KieFit Journal, the free online publication about fitness, fat loss tips and workout instructions.

1. KieFit Journal
February 2010
Harsh cold winter has come upon
you … Health in the Winter
Ski Season :
Top 10 Tips to Get Fit For
the Ski Season
- Hot Body Workouts -
Killer Moves For a Longer and
Flattering Waist
Bodybuilding Hormone
Secrets
High Protein Diet for
Stronger Muscle

2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
FEBRUARY 2010
ISSUE: Tone Your Body Now!
Hello Fitness- Fans,
HEALTH IN THE WINTER 3
Here is the February 2010 issue of KieFit Journal. The free online
publication about fitness, fat loss tips and workout instructions.
"Tone Your Body Now! " is the slogan of KieFit Journal's actual edition.
Read here how to bring your body in good shape.
Toning your body is the enlargement of the muscles as well as a fat loss
program.
SKI FITNESS - TOP 10 4
TIPS TO GET FIT FOR
+ A healthy body is very important for building muscles and implementing
THE SKI SEASON
5 a diet plan successfully. How can you do it in this cold and dark winter-
time? Receive, on page 3, some basic tips for the winter to maintain
FAT LOSS POWER OF
your health.
6
FOOD
Tone your body through Nutrition:
HOT BODY WORKOUTS - Read this article in the KieFit Journal Caig Ballantyne, a Certified
KILLER MOVES FOR A 7
LONGER AND FLATTE-
Strength & Conditioning, "Bodybuilding Hormone Secrets" and learn
RING WAIST from the article (page 10) how your muscles will be tighter through a
high protein diet plan.
SIX-PACK ABS - HOW TO 8
GET SIX PACK ABS Tone your body through exercise:
How to get a six pack? On page 8, let Vince DelMonte, an author of
Your Six Pack Quest, give you hints how it works.
Enjoy reading more training and nutrition tips and see the
Workout-Lessons-Video in this KieFit Journal.
Stay fit and healthy,
BODYBUILDING HORMO- 9
NE SECRETS Heidi
HIGH PROTEIN DIET 1
P.S. Ski-Fan's, read on Page 4 Top 10 Tips to get fit for the Ski Season!
FOR STRONGER MUSCLE 0
P.P.S. Archive Of Past KieFit Journal Issues
http://www.kiefit.com/archive.html
2 CARDIO MISTAKES 11
YOU'RE STILL MAKING +
12
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3. HEALTH IN WINTER Seite 3
Health in the Winter
By Due Daniels - Article Source: http://EzineArticles.com/?expert=Due_Daniels
What to do when the harsh cold winter has son where many people get sick, and germs
come upon you. It is the time of year when travel fast. So stay away from people who are
most seniors die because of the bitter cold and sick so that you don't get sick. You don't have
the lack of consistent sunlight. This is why it is to be rude, but you have to let them know you
recommended, if you are retired to move down don't want to be ill; neither can you afford to
to Florida during the cold months so you're out be ill.
and about in the sun warn and fun. So what
can you do if you're not retired or a senior and These are just some basis tips you can use to
you have to deal with the cold, how do you get your winter health in mink condition. If
keep your winter health? you're in the Midwest or northeast, winters are
not the most fun thing when you have to move
Here are some basic tips... around for work as you do in the summer. So
take these tips and stay healthy. Read my bio
Number one, stay active; if you bundle up and box below and follow the instruction given.
take 30 minute walks or go to the gym or mall
and walk around you will stay active. Make it a
routine right before or after dinner, take a walk
with a partner.
Number two, supplement; you won't get all the
food value you need in your food, especially
since it is out of season for many nutritional
foods, so really bulk up on your nutritional sup-
plements. Remember you need 13 vitamins,
16 amino acids and fatty acids, and over 70
minerals and trace minerals. If you can't get Due Daniels
sunlight due to the weather, you'll still get vita- Due Daniels is a Professional Internet Marketer and Life
min D if you are supplementing well. Counselor. He is also an author who has published many
articles on health, wealth, and personal relationships and
Number three, drink water; it is harder during has co-authored the books Fiery Marketing: the Complete
the winter months to drink the amount of water Guide to Making Money on the Internet; Lose Weight: Be
Any Size You Want, and How to Get In a Relationship.
you drink during the more humid or dry sum-
mer months. However, it is good practice to do To get the absolute best vitamin and mineral health knowl-
so anyway. Force it down or do it in the form edge and research today send an Email to me now
of a warm cup of tea, but keep fluids in you to Article Source: http://EzineArticles.com/?expert=Due_Daniels
keep your winter health thriving.
Number four, stay warm; this appears like a no
brainer, but it is odd that many people don't
wear winter hats, gloves, scarves, and other
winter season items all for the sake of looking
good. I once knew a guy who wouldn't wear
hats so he wouldn't mess up his hair; and I
always saw him with a runny nose or cough.
Bundle up in the cold, if the good Lord put big
fur on animals to survive in the winter, we
should be following suit.
Number five, stay away from germs; if you
have kids this can nearly be impossible but get
the hand sanitizers and wash your hands be-
fore you eat anything. Unfortunately it is a sea-

4. GET FIT FOR SKI SEASON Seite 4
Ski Fitness - Top 10 Tips to Get Fit For the Ski Season
Article Source: http://EzineArticles.com/?expert=David_Folkman
As the winter draws closer, many of us are on the middle day. For the circuit exercises,
excitedly looking forward to the new ski sea- complete each one with a ten second rest in
son. The exhilaration of speeding down the between. Repeat the circuit of all exercises
mountain and enjoying a touch of après ski twice. For each day complete all the
will soon be with us. However, a lack of ski stretches before and after your exercises.
fitness can mean aching limbs and an early
end to your day. Make the most of your 1. Running is a great exercise to build
powder days by following the basic ski fit- stamina and strength in your calves
ness tips and exercises in this article. and hamstrings. It's also one of the
most effective ways to shed a few
calories before you hit the slopes!
Aim to run once per week at a
'steady' pace when you could hold a
conversation without becoming out of
breath. In week one, target yourself
with a thirty minute run and add an-
other five minutes each week. By
week six, you should be able to com-
fortably run for fifty-five minutes.
2. Interval running or Fartlek helps
build up strength quicker than a con-
stant pace run. Start with a five minute
run at your 'steady' pace. Next, in-
crease to a 'fast' pace when you are
almost at a full sprint and can no
longer have a conversation. Continue
Whether you're just starting out with your for one minute. Slow back down to a
first ski holiday, if you're a veteran of the 'steady' pace for two minutes. Continue al-
slopes or even if you ski extreme you'll ternating between your 'fast' pace for a min-
benefit from these easy to follow ski fitness ute then two minutes at your 'steady' pace.
tips. By following the exercises you'll in- In week one aim to do three alternate sets
crease your energy levels on the slopes, of 'fast' and 'steady' runs, build up to six
improve your technique and reduce the risk sets in your final week.
of injury.
3. The first circuit training exercise is jump
The exercises help work your core, build squats. With your knees shoulder width
stamina in key ski muscle groups and im- apart, bend down until your thighs are par-
prove your flexibility. It's advisable to start a allel with the ground. Push up through the
minimum of six weeks before your trip, the balls of your feet launching yourself into the
more effort you put in now the better the air. Land by bending your knees to absorb
results on the slopes! If don't currently exer- the impact. As you do so continue to lower
cise on a regularly basis, it's advisable to yourself until your thighs are again parallel
spend four to six weeks building your fit- with the ground. Repeat twelve times in
ness before you start the ski exercises. A week one building to seventeen repetitions
good workout programme to help you in week six.
should include a mixture of aerobic activity,
such as light running and cycling, and resis- --> continued
tance training.
Aim to work out three times per week, ide-
ally with one day off in between. If you're
tired, take a day off. Remember, you should
always enjoy the exercises! Complete the
running exercises (tip one and two) on the
first and last day of your week and complete
the circuit training exercises (tip three to six)

5. GET FIT FOR SKI SEASON Seite 5
Ski Fitness - Top 10 Tips to Get Fit For the Ski Season
Article Source: http://EzineArticles.com/?expert=David_Folkman - continued-
4. Next in your circuit is the blank. Lie in a stretch in your hamstring. Hold for thirty sec-
press up position and then lower yourself onds before stretching the opposite leg.
onto your forearms. Your body should be
straight with only the tips of your toes and 10. Backs can be neglected when skiing
your forearms touching the ground. Make but you put lots of pressure on your spine
sure you feel the strain in your lower abdo- during a typical day skiing. On your hand
men. Hold this position for forty seconds in and knees, curve your back upwards like a
week one working to sixty seconds in week cat. You should feel a stretch along your
six. spine. Hold for five seconds and pull you
spine downwards so that your shoulders
5. Burpees are the third circuit exercise. and buttocks are sticking outwards. Hold for
Start by squatting down so that your legs five seconds before repeating the in and out
are bent underneath your chest and you're motion three further times.
resting on the tips of your toes with your
hands on the ground. With you bottom Once you're on holiday, it's advisable that
raised slightly in the air, push both legs out you continue with your warm up stretches
straight. As soon as they're straight and on each morning. By doing so, you'll continue
the ground, raise your bottom and retract to limit the risk of injury, encourage blood
your legs into the starting position. Repeat supply to your main muscle groups and help
fifteen times in week one working to twenty brush off any cobwebs from the night be-
times in week six. fore!
6. Your final circuit exercise is press ups. I hope that you've found the tips useful.
Start by making sure your arms are shoul- Good luck, be safe and enjoy the mountain!
der width apart. Slowly lower your body until
your chest is almost to the ground. A little bit about the author. I've skied since I
Straighten your arms and repeat twelve could walk and have competed across the
times in week one working to seventeen major ski racing disciplines at a national
repetitions in week six. level. I've condensed many years of ski fit-
ness training into the top tips in this article. I
7. Stretch your thighs by standing on one use the tips in this article and those in my
leg with the supporting leg slightly bent. blog, mountainskifitness.com, to prepare
Grab your free leg with the opposite hand. each year for my ski trips to North America
Pull your foot towards your buttocks so your and Europe. Aching legs are a thing of the
feel the strain in the front of your thigh. Try past.
not to hold on to anything for support. If you
can, close your eyes, you'll dramatically im- Mountain Ski Fitness is an information only
prove your sense of balance over the six website that contains many more ski fitness
weeks. Hold for thirty seconds before tips and exercises that will guarantee you
stretching the opposite leg. don't miss out on a powder day!
8. To stretch your calves find a wall and http://www.mountainskifitness.com
stand approximately three feet away. Move
Ski Fitness
your right leg so it's one foot away from the
wall. Lean forward placing your hands and Article Source: http://EzineArticles.com/?
forearms on the wall. Keep your feet point- expert=David_Folkman
ing forwards, with your heels on the floor;
you should feel a long stretch in the back of
your left calve. Hold for thirty seconds be-
fore stretching the right calf.
9. For your hamstring stand with one foot
forward and the back leg slightly bent. Keep
your feet flat on the floor. Bring your weight
forwards and rest your hands on your front
knee for support. You should feel a deep

6. FAT LOSS POWER OF FOOD Seite 6
Fat Loss Power of Food
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com
I know that most readers think that fat loss is high-calorie feasts.
all about exercise, but you must know that
good nutrition is just as important for fat loss 5. Consume calorie-free beverages, prefera-
results. Making the correct food choices is bly Green Tea or water.
your secret weapon in the rush to get the
best body for summer. Eating right will help 6. Consume at least the recommended
you lose fat and increase your energy dra- amount of fiber through vegetables, fruits,
matically, so that you'll have plenty of stamina almonds, etc. But start adding fiber to your
for social life, in the gym, and at work. diet slowly and drink more water.
When I start working with clients, I have eve- 7. Try to improve your nutrition each day.
ryone enter their food intake on a nutrition This will help get you into healthy eating hab-
tracking website to allow both of us to evalu- its. Be consistent with your training and nutri-
ate their nutrition. Some of the common prob- tion, and you'll get results.
lems that I see are: So here is your challenge. Start with one day
and eliminate all of the processed foods from
1. Too many treats per day. As one client your nutrition plan. I want you to go one full
said, ''I still have one treat per day such as day without foods containing added sugar,
chips, a chocolate bar, a donut, or a rib sub hydrogenated oils, or high-fructose corn
each day, and sometimes I skip breakfast. syrup (HFCS).
But other than that, I think it is pretty good.''
If you do this, you'll feel amazing and ener-
If that’s the case, and you are trying to lose gized. You will probably have your best work-
fat, then you will have a difficult time. You just out of the year and you'll probably get more
can't eat that many treats (read: garbage) done at work as well.
and expect to get lean (unless you are 16
years old). Replace the junk with lean protein sources,
fruits, vegetables, nuts, whole grains (such as
2. Skipping breakfast. oat-based products), water, and green tea.
Make sure to log your food intake on fit-
3. Not eating enough fiber. day.com and compare it to your regular eat-
ing. You'll notice that it is very hard to overeat
when you eat only healthy foods. And then
4. Not eating enough lean protein and low-
next week, try going two days without proc-
glycemic, low-fat carbohydrate sources.
essed foods.
5. Not eating much during the day and then Keep focusing on one improvement each day
eating a huge dinner. and soon you'll have better nutrition habits
and fast fat loss to go along with it...not to
Solutions: mention a new body!
1. Set the tone with the first meal of the day Sincerely,
by consuming a lean protein source and high- Craig Ballantyne, CSCS, MS
fiber, low-glycemic carbohydrates. Fiber at
this meal will help control blood sugar over Author, Turbulence Training
the morning and can help modify appetite at
subsequent meals.
About the Author
2. Consume mini-meals to prevent starvation-
Craig Ballantyne is a Certified Strength & Conditioning Specialist and
induced meal binges and energy slumps. writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and
Fitness Hers, and Oxygen magazines. His trademarked Turbulence
Training fat loss workouts have been featured multiple times in Men’s
3. Choose snacks that contain protein and Fitness and Maximum Fitness magazines, and have helped thousands of
men and women around the world lose fat, gain muscle, and get lean in
fiber, such as almonds. less than 45 minutes three times per week. For more information on the
Turbulence Training workouts that will help you burn fat without long, slow
cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
4. Keep your dinner moderate, and avoid

7. HOT BODY WORKOUT Seite 7
Hot Body Workouts - Killer Moves For a Longer and
Flattering Waist
By Lindsay Reynolds - Article Source: http://EzineArticles.com/?expert=Lindsay_Reynolds
When you're constantly hunched over your you slowly raise your right arm. The non-
monitor or curled up in your bed, what do you dominant side must be tightened so your
expect to happen? Your waist shortens, obliques will experience a crunch. Switch
causing it to obtrude outward, and that's not sides and repeat the routine three more
pleasing to the eyes. Do you know that with times. Side bend position aids in making the
few hot body workouts, you can lengthen waist appear symmetrical and proportioned.
your waist once again? Follow these three
postural stretches each time you crouch and These three hot body workouts must be done
go into a fetal position unconsciously. three times a week after a cardio session. So
Find out how to
make sure that before doing these killer
eat delicious food
moves, your body is already warmed up.
and still lose
weight with
these Free Fat
Get ready to be long and lean! For more Loss Meal Plans!
information on Hot Body Workouts, hot The Diet Solution
routines and moves to master, check out
http://www.DietingGuideReviews.com.
Dieting Guide Reviews lets you gain ac-
cess to the hottest and trendiest work-
outs that will surely let you sweat to a
slimmer you.
Article Source: http://EzineArticles.com/?
The Cobra: expert=Lindsay_Reynolds
The name itself would probably give you
some hint as to how you will position yourself
in order to jump start the routine.
Primarily, you will need to lie with both legs Video:
extended at the rear. Suck in your stomach
and slowly lift your upper body making your Great Abs/Obliques Exercise - For Small Waist
shoulders curve back. The cobra position is
and Flat Stomach Using Dumbbell Weights
said to lengthen your waist as it elongates
your hip flexors.
Forward Bend:
Stand with both legs together, arms at the
sides, and knees bent to some extent. Next,
slowly bend over your torso or until your
head is at the same level with your knees.
Finally, try to reach far behind your ankles
with the use of both hands. This routine
helps you stretch your lower back, the joint
connecting the rib cage and the waist.
Side Bend:
Stand straight and bend your right knee as if
doing a semi slant position. As you bend,
touch the ground using your left hand while

8. SIX - PACK - ABS Seite 8
Six-Pack Abs - How To Get Six Pack Abs
By Vince DelMonte
One of the most popular re- regular basis. Crank that intensity up for Video:
quests among people in the While it's fine if you have twenty to forty seconds and
gym is to get six pack abs. some that you generally like then back it down again for Lower Abs Workout
There is no doubt about it, to stick with as you really another minute. Repeat this
obtaining this elusive goal feel it when you do them, try process eight to ten times
not only takes hard work, but and alternate between at and you'll have a workout
also demonstrates that you least a few from week to that'll shed that body fat in
clearly know what you are week. no time.
doing in the gym. Learning So, next time you're admiring
The main reason for this is your physique in the mirror
how to getsix pack abs is because your abdominal and are still longing for a
definitely not the easiest muscles adapt to change better mid-section, take the-
thing in the world but it's alsovery quickly. As soon as they se three factors into conside-
not the hardest, as long as are finished adapting, you ration and you'll discover this
you follow the right steps. are going to stop seeing re- is the truth about six pack
So, what should you be sults - this is the truth about abs.
doing to get results? six pack abs.
By keeping them guessing
1. Focus on your diet. as to what's coming, you
Without a clean diet, six keep the results coming as
pack abs will never be yours. well. Don't make the mistake
One thing you must realize is of doing the same boring
that while exercise is impor- workout, day in, day out.
tant, it's only going to take
you so far. No matter how
many crunches or sit-up vari- 3. Get Your Cardio
ations you perform, if you've In Line Finally, step three for
got a solid layer of fat cove- getting a nicely chiseled sto-
ring your stomach, your mach is performing cardio
muscles are not going to be properly. This isn't to say you
seen. should run out and start
Try and focus on consuming doing hours upon hours on
enough protein to keep your the treadmill. We aren't ai-
appetite under control, ming to turn you into a
supplemented with healthy hamster here.
fats for satiety and fruits and All you really need is a few
veggies for energy. It is im- quality sessions of cardio
portant, however, that you work a week. What's high
are running a calorie deficit, quality? Sprint sessions. About the Author:
because regardless of the Skipping. Hill running.
food you eat, if you are con- Anything your body is not Vince DelMonte is the author of
Your Six Pack Quest found at http://
suming more than you burn efficient at. www.YourSixPackQuest.com
off that day, you aren't going
to lose weight. Yes, these are going to be
He specializes in helping chubby
much more intense than
guys and gals get six pack abs
2. Perform a variety of plodding along at a modera-
without gimmicks, supplements or
exercises te pace while you read the
dieting.
Next up on your quest for six fitness magazine of the
pack abs, you need to make week, but trust me, you will
sure you change up the get results a thousand times
exercises you perform on a faster.

9. BODYBUILDING SECRETS Seite 9
Bodybuilding Hormone Secrets
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com
More today on the secrets of news...a recent study (from sets if you want to spend 30
supersets... JCEM, 91: 678-, 2006, for any minutes on your TT Strength
science nerds) showed that Training.
In the past, I've mentioned obese men burn fewer calories
supersets being effective sim- and have less post-exercise C - Intervals
ply because they save you GH than normal men. And the
time - and that results didn't Bodyweight circuits, stationary
obese men also had higher bike intervals, or running on
depend on your heart rate cortisol levels. AND the obese
(even the treadmill or outside, these
though it are
gets just
jacked a
with su- few
persets). of
the ways we can do intervals
men burned fewer calories in for 10-20 minutes.
But recent research suggests the post-exercise period.
another reason for the effec- That's a triple-yikes! We don't need 40 minutes of
tiveness of supersets - and slow cardio, or even 40 min-
that's the increase in Growth Three strikes against obese utes of intervals.
Hormone in your body. men...and possibly why some There is still a lot to learn
guys have a heck of time los- about interval training, but
GH, for those that don't know,
ing fat in the first place. Their most research is using only
is one of the hormones in your hormones are out of whack to 20-minute interval workouts to
body that increases fat burn- begin with - so its harder for get major, much-better-than-
ing. their bodies to burn fat. longer-cardio results.
As I learn more, you'll learn
It's also one of the most popu- If you turn to a low-fat diet and everything.
lar scam supplements that you lots of cardio, you aren't going
hear about in spam email. to get the GH response that So that's that. Eat according to
So why is GH so popular? you would if you eat according Dr. Mohr's TT Fat Loss Guide-
to Dr. Mohr's TT fat loss guide- lines to avoid the Western
Because everyone calls GH lines and if you use the TT Lifestyle, and exercise and live
"the Fountain of Youth". It's workouts. according to the TT lifestyle,
supposed to make you lose fat and you'll look and feel fantas-
and apparently make you look So let's review the TT workout tic - and YOUNGER!
and feel younger...(and it must set-up that will get you more
work - I was 'accused' repeat- 3 sessions of 45 minutes per
results in less time...I'm talking week for your fountain of
edly in NZ and Australia of 3 workouts of 45 minutes per
being only 25 years old - al- youth,
week that will blast your post-
most 7 years younger than I exercise metabolism through Craig Ballantyne, CSCS, MS
really am - must be the TT the roof and help maximize
lifestyle). your hormonal response to Author, Turbulence Training
exercise.
And that's why it doesn't sur-
prise me that both interval About the Author
training and high-intensity re- A - The Warm-up
We use three bodyweight ex- Craig Ballantyne is a Certified Strength &
sistance training have both Conditioning Specialist and writes for Men's
been shown to increase GH. ercises done in a circuit. This Health, Men's Fitness, Maximum Fitness,
is a much better way to pre- Muscle and Fitness Hers, and Oxygen
magazines. His trademarked Turbulence
But the so-called GH boosting pare for training than by walk- Training fat loss workouts have been fea-
supplements aren't backed by ing slowly on a treadmill. tured multiple times in Men’s Fitness and
science. On the other hand, Maximum Fitness magazines, and have
B - The Strength Training helped thousands of men and women
I've been able to show you the Supersets around the world lose fat, gain muscle, and
science behind Turbulence get lean in less than 45 minutes three times
This can be as little as one per week. For more information on the
Training. And not only science, Turbulence Training workouts that will help
brilliant superset (DB squats +
but results too! you burn fat without long, slow cardio ses-
DB presses) if you have only sions or fancy equipment, visit
But now for some bad 10 minutes, or up to 4 super- www.TurbulenceTraining.com

10. HIGH PROTEIN DIET... Seite 10
High Protein Diet for Stronger Muscle
Article Source: http://www.Free-Articles-Zone.com
At this age of instant coffee and packaged such a plan, you need to include quality prote-
food, every one person out of three is facing in supplements in your diet as per the recom-
weight related problems, this way or the mendation of your trainer or nutritionist.
other. Whether you are obese or low weight,
you seriously need to think about your physi-
cal condition because this may lead to many
ailments in the long run. Researches have
found that our eating habits play the most
influential role in making us overweight or
underweight. Genetic structure, lifestyle ha-
bits have also got a bigger role to play in this.
As life is becoming faster with every passing
day, people are now taking all the measures
to keep themselves fit and fine. Regular exer-
cises are being performed by all health cons-
cious people and they are doing it right under
the supervision of fitness trainers who are
experienced and certified. If you are also put-
ting on weight, you need to join a fitness trai-
ning program. It’s imperative that you consult When you do hard training, your muscles get
torn and they need immediate repairing. A
course of well blend high protein diet plan
only gives that amount of protein strength
to have your body grow stronger muscles.
After weight training, you need to have
sufficient milk (skimmed), egg white and
other protein rich items those are naturally
available to you with required amount of
protein supplement.
About the author:
Proteinfactory specializes in vegetarian protein sour-
ce and Protein Muscle. For more information about
the best whey protein please visit us at http://
proteinfactory.com.
Article Source: http://www.Free-Articles-Zone.com
with a certified nutritionist to have a clear idea
about what to include in your diet and what to
avoid. Universally accepted, high protein low
fat diet is the most effective means of dietary
composition that you need to incorporate into
your daily eating plan.
Short Loin, tenderloin roast, T-bone steak,
chicken breast roast, turkey, tofu, kidney
beans, nuts, seeds, different green vege-
tables, legumes (soybeans, peas), are very
good natural sources of high protein. By con-
suming these regularly, you can easily give
your body the required amount of proteins. If
you are more into heavy weigh-training or you
do hard training almost everyday, then you
need to go for a high protein diet plan. For

11. 2 CARDIO MISTAKES Seite 11
2 Cardio Mistakes You're Still Making
By Tom Venuto, NSCA-CPT, CSCS - www.BurnTheFat.com
The controversies over cardio for fat loss are Too much focus on one variable at the exclu-
endless: steady state versus intervals, fed sion of the other can lead to a less than opti-
versus fasted, long and easy versus short mal total calorie burn and disappointing re-
and intense, and so on. Obviously there is a sults. And remember, intensity and duration
lot of interest in cardio training and how to do are *variables* not absolutes! (“Variable”
it right. Sadly, most people are still doing 2 means you can change them… even if your
things terribly wrong and it’s killing their re- “guru” says you can’t!)
sults…… As best as I can figure, there are
two major reasons why people are still muck- When you understand the relationship and
ing up their cardio programs for fat loss. interplay between INTENSITY X DURATION
you will find a “SWEET SPOT” where the
REASON #1: NOT ENOUGH FOCUS ON product of those variables produces the
TOTAL CALORIES BURNED maximal calorie burn and maximum fat loss,
based on your current health condition and
Most people aren’t burning enough darn your need for time efficiency.
calories.
REASON #2: TOO MUCH FOCUS ON
Why? Well, I guess they are too busy worry- WHAT TYPE OF CALORIES BURNED
ing about the “proper” type of exercise (which
machine or activity), the mode (steady state As best as I can figure, there is one whopper
or intervals), the “optimal” ratio of intervals, of a mistake that is still KILLING most peo-
or the “best” duration. ple’s cardio programs and that is…
Some people coast along on the treadmill at Way too much focus on WHAT you are burn-
2.3 miles per hour or some similar sloth-like ing during the workout - fats or carbohy-
pace and they think that just by hitting a drates - also known as “substrate utilization.”
TIME goal, such as 45 or 60 minutes, that
with “X” duration completed, they are as- This idea comes from the notorious “fat burn-
sured to get the results they want. ing zone” myth which actually tells people to
exercise SLOWER and LESS intensely to
On the other extreme, we have folks who burn more fat.
have found or created some mega-intense,
super-duper short training protocol like the Hold on a minute. Pop quiz. Which workout
“4-minute wonder workout from Japan.” Just burns more calories?
because the workout is high in intensity and
it is performed in intervals, they too think they (A) A 30 minute leisurely stroll through the
are assured to get the results they want. park
(B) A 30 minute, sweat-pouring, heart-
What’s missing in both cases is the realiza- pounding, lung-burning run?
tion that total fat loss over time is a function
of total calories burned over time (assuming Like, DUH!
you don’t blow your diet, of course).
And yet we have trainers, authors and info-
AND… mercial gurus STILL telling us we have to
slow down if we want to burn more fat???
Total calories burned is a product of INTEN- Bizarre.
SITY times DURATION, not intensity OR
duration. --> continued

12. 2 CARDIO MISTAKES Seite 12
2 Cardio Mistakes You're Still Making
By Tom Venuto, NSCA-CPT, CSCS - www.BurnTheFat.com - continued -
The reason people still buy it is because the If you want to burn more fat, burn more calo-
“fat burning zone” myth sounds so plausible ries and you can do that by manipulating ANY
because of two little science facts: of the variables : intensity, duration and also
frequency.
- The higher your intensity, the more carbs
you burn during the workout If you build your training program around this
- The lower your intensity, the more fat you concept, you will be on the right track almost
burn during the workout every time.
And that's the problem. You should be focus-
ing on total calories and total fat burned during BUT WAIT - THERE IS MORE TO IT…
the workout and all day long, not just what
type or percentage of fuel you are burning Naturally, we could argue that it’s not quite
during the workout. this simple and that there are hundreds of
other reasons why your cardio program might
It’s not that fat oxidation doesn’t matter, but not be working… and I would agree, of
what course. But on the exercise side, the ideas
if above should be foremost in your mind.
you
have On the nutrition side, you have to get your act
a together there too.
high
per-
For example, many people increase their food
intake at the same time as they start a cardio
training program thereby putting back in every
calorie they burned during the workout! Then
some of them have the nerve to say, “SEE,
cardio doesn't work!”
Incidentally, this is the exact reason that a few
studies show that adding cardio or aerobic
training to a diet “did not improve fat loss”: It’s
not because the cardio didn’t work, it was be-
cause the researchers didn't control for diet
and the subjects ate more!!
It should go without saying that nutrition is the
centage of fat oxidation but an extremely low
foundation on which every fat loss program is
number of calories burned?
built. About the Author:
If you really want to be in the “fat burn zone,” Tom Venuto is a natural
you could sit on your couch all day long and Choose the combination of type, intensity, bodybuilder, certified
that will keep you there quite nicely because duration and frequency that suits your lifestyle personal trainer and free-
and preferences the best, and WORK THE lance fitness writer. Tom
“couch sitting” is a really low intensity (“fat-
VARIABLES to get the fat loss results you is the author of "Burn the
burning”) activity.
want, but whichever cardio program you Fat, Feed The Muscle,”
(Of course, “couch sitting” only burns 37 calo-
choose, remember that a solid fat burning nu- which teaches you how to
ries per half hour…)
trition program, such as Burn The Fat Feed get lean without drugs or
The Muscle is necessary to help you make the supplements using sec-
HERE’S THE FAT-BURNING SOLUTION! most of it. rets of the world's best
bodybuilders and fitness
Train hard and expect success, models. Learn how to get
In both cases, the solution to burning more fat
is drop dead simple: Focus your attention on rid of stubborn fat and
Tom Venuto increase your metabolism
how you can burn more TOTAL calories dur-
Fat Loss Coach by visiting:
ing your workout and all day long.
www.BurnTheFat.com www.burnthefat.com

13. KIEFIT.COM—ISSUE Seite 13
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Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of
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ARE WELCOME!
Do you have ideas or themes which you like to be covered in the next kiefit.com
publication for March 2010?
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