Imagine doing a cardio workout that is quick and effective for building strong heart and lungs AND building a lean, athletic body. That is what happens when you use bodyweight calisthenics instead of your boring cardio routine. Don’t make the mistake of neglecting bodyweight exercises for the cardio portion of your workout.

You see, you’ve just overlooked one of the best ways to get a great cardio workout as well as build a high-performance, athletic body… bodyweight calisthenics. You don’t need any equipment at all to get a great cardio workout. And if you use bodyweight calisthenics instead of cardio you’ll get some added benefits.

You Can Do Bodyweight Calisthenics Anytime, Anywhere

The more you base your workouts (resistance or cardio) on equipment, the more excuses you have to NOT do the workout. If you only use an exercise bike… what do you do when the bike is in use? What happens if the row machine breaks? Most people will use that as an excuse to skip the cardio workout all together.

On the other hand, if you have a functioning body, you can use bodyweight calisthenics. As you can see, there are no excuses left for missing the workout. using bodyweight exercises for your cardio means you are ready for a workout anytime, anywhere… rain or shine.

Bodyweight Calisthenics Prepare You For Real World Challenges

Most exercisers wrongly believe that only monotonous, boring exercise is “cardio” exercise. But the truth is, ANY activity that increases your heart rate and breathing rate can improve heart and lung function. And a fast paced circuit of bodyweight calisthenics is definitely going to get your heart and breathing rates up.

The added benefit is being prepared for real world challenges. The fact is, endurance improvements are specific to the activity trained. That means if you run, your heart and lungs get better for running. This explains why you get out of breath easily doing an activity you don’t practice in your workout. But on the other hand, bodyweight workouts can be made up of so many different types of exercises that they prepare your for challenges both inside and outside the gym.

You’ve Probably Been Neglecting Your Bodyweight Exercises

The sad fact is, you probably don’t do enough bodyweight exercises. Exercise is made up of movement… both moving the weight of your own body AND weighted resistance. Unfortunately, most exercises spend most of their time training weighted resistance and neglect bodyweight only exercises. So, using bodyweight calisthenics as your cardio portion of your workout not only improves hear and lung endurance, but trains your body to move.

As you can see, bodyweight calisthenics are a great option as a substitute for your regular cardio workout. You’ll never be able to justify a skipped workout again. You’ll build a better body ready for all of life’s challenges. And you’ll fulfill a much needs training requirement… bodyweight exercise. No matter how you cut it… bodyweight calisthenics are a great way to get both a cardio workout and build a high performance, athletic body.

Get “Bodyweight Exercise Cardio Intervals” Free

By: Coach Lomax
BestAtHomeWorkouts.com

Here is something I came across that I think is worth looking into.  (Don’t let the name fool you, it is not just for runners).

As you know by now, I am a big fan of workouts you can do just about anywhere, that take less than 30 minutes and that focus on different aspects of fitness.  Well, Runners Yoga is such a program.  Here is a video that explains things better than I could…

As any Professional Athlete will tell you, flexibility plays a HUGE role in both performance and injury prevention. As does balance. Mental focus. And minimizing the damaging effects of stress. And whether you’re a Professional Athlete or an Armchair Athlete, you get the most out of life when you cover all those bases. (Coach Lomax comment: this type of workout is for EVERYBODY.)

By the time you grab your gear … get to the gym or studio … change … do your routine … maybe shower … then get back home … What are you looking at? A couple hours?

Who’s got that much time? Day in and day out? Year after year? Very few of us! Which is why the vast majority of us stop going to the Health or Fitness Club within months of signing up. (The industry’s own figures show this. That’s why they try to sell you that long-term membership up front.) (Coach Lomax comment: As you know, I’m a big fan of workouts you can do at home (just look at the title of this blog!), and I truly believe the fact that you don’t have to go to the gym means you’ll get more out of this workout and use it longer… for more results!)

This is what it will do for you:

• Strengthen and tone every major muscle in your body.
• Build your core strength.
• Dramatically increase your flexibility, head to toe.
• Improve your balance and posture.
• Burn fat.
• Give your cardiovascular system a healthy workout.
• Improve your mental focus.
• And literally melt away stress.

“It’s perfect! As the mother of a one-year old,
thirty minutes is often all the time I can get.”.
Jennifer H. (U.S.)

“The Runner’s Yoga Program is a great complement
to any training program.”
Lynn Kanuka, Olympic Bronze Medal 3,000 Metres
SportMedBC Program Coordinator

“Using the Runner’s Yoga Program 3-4 days a week is keeping me injury free.
And it’s keeping all the aches and pains of my old injuries away.
That’s a BIG deal to me as a martial artist. Not to mention that I’m saving a lot of money I would have spent on physio and massage or acupuncture. I’m convinced this is the world’s most advanced home-fitness program. Thank you!” 
N Tropp, 6th Degree Black Belt (TaeKwon Do, HwaRang Do)
Masters Public Health, ER Physician Assistant

“A perfect combination of dynamic stretching, strengthening and movement control … a culmination of proven tools to achieve balance
both physically and mentally.”
A. McLean, MSc., Registered Physiotherapist

“I really like having the audio recording. I’ve tried videos before and find I
get twisted up like a pretzel. This is much better.”
Meghan O. (Vancouver)

“I hate running but I really like this yoga! I love the beat.
It helps calm my mind and keep me focused. And I’m quite surprised that
I’m actually doing the routine on my own. I’ve tried all kinds of videos and other things but never stick with it. This one I’m doing.”
Marilyn C.

Don’t worry about learning the moves either… they have some cool pictures and descriptions to help you out.  Here is an example:

Click Here To Learn More About Runner’s Yoga

When most exercisers think of “cardio” they think of exercise bikes, treadmills and row machines.  For some reason, if the activity is not highly repetitive (boring), and without added resistance (weights), they don’t think it can benefit their heart and lung function. I’d like the chance to change your minds!

You see, you can use dumbbells as your “cardio” portion of the workout. I call these dumbbell intervals.  Yes, you are going to be lifting dumbbells… but check out your heart rate and increased breathing after doing these workouts.  You see, these are also workouts that improve heart and lung function.

****Sidebar****

So, now you know you don’t need some type of expensive equipment or brave the outside elements to get in a great “cardio” workout.  You can use DUMBBELLS! A lot of exercisers have access to dumbbell… but don’t use them to their full potential.

Once you understand that dumbbells can be used for cardio, it is my hope that you realize dumbbells are one of the most effective training tools you can use. When you want to get the most out of your dumbbells training, check out Extreme Dumbbell Fitness.

****End****

Open your minds to the benefits of using weighted resistance as your cardio.  I’ll think you’ll find like I have that it is an extrememly effective way to increase heart and lung power while burning tons of fat and building an athletically attractive body.

Click Here To Get Your Free “Random Dumbbell Intervals” Report

Here is a video I came across that shows some pretty cool pull up variations:

FREESTYLIN ON THE PULL-BAR

Pretty cool, huh?

And for all you out there that think you can’t get a great workout and build a great body with bodyweight exercises (like pull ups), I suggest you get off the Lat Machine and try some pull ups for a change.  (I think you’ll change your tune pretty quick).

If you want to use a bodyweight workout program that is already getting spectacular results, I suggest you check out my very own Ultimate Gymless Workout.

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Creator of the Escalating Density Training System
& Alwyn Cosgrove, CSCS
Escalating Density Training

Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”

How about right now?

As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.

In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:

The Program

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).

Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

Monday

First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups

Wednesday

First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball

Friday

First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.

In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

EDT Loading Parameters

For those not yet familiar with Escalating Density Training’s unique loading parameters, here’s the nuts and bolts:

Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)

I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on “off” days for the purpose of promoting active recovery and reducing soreness.

Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.

In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.

As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.

PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.

Day One:

First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows

Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo

Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown

Day Two:

First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press

Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck

Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press

Day Three :

First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover

Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press

Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row

Fuel For EDT

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight – fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.

7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.

Virtually all breakfast cereals are to be avoided – they almost always contain high levels of calories, sugar and non-existent protein and fiber content – the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realize – be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics – it’s not that difficult to figure out how to eat right. Which brings us to…

11) Staley on “simplexity”: OK, let’s get down to brass tacks here – EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”

A little trick is in order here – the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good – it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.

If you cheat: get right back on track. A lot of people think after cheating – I’ve blown it – so I might as well REALLY blow it! Let me ask you – if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire – might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal – it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

———————-

Learn More About EDT Training!

Charles Staley’s training package “The Complete Video Guide To Escalating Density Training” is available now!

Click here to learn more and get your copy today!

Escalating Density Training

———————–

About The Author

His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC’s The TODAY Show and The CBS Early Show.

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.