October 24, 2011

Rapid Cardio Fat Loss

Every spring season I get asked this question, ‘I didn’t plan and prepare properly going into this competitive season and need to get back in shape quickly, can you please help me drop some body fat in time for my next big event?’

The answer is yes. Here is the cardio program I have recommended to many professional golfers as well as avid golfers around the world when the situation arises.

Keep in mind when evaluating this program that I am talking through the internet which means I have not had the opportunity to meet most of you face to face. You have not shared your personal health and history with me regarding your current medical condition or history with injuries. Instead of just repeating the typical medical disclaimer you find on most sites, I would rather urge you to take great caution when starting something completely new to you and always consult with your physician and heir on the side of caution, if you should have any questions as it relates to your personal medical situation.

Here we go……….

Cardio Interval Fat Loss for Golf

Step 1: Chose any cardio. This can be a treadmill, Elliptical, bike, Jacob’s ladder, Stairmaster, etc.

Step 2: Warm up for 5 minutes at a comfortable pace. This is typically recommended at a 50% effort (on a scale of 1 to 100) or referred to as a ‘5’ (on a scale of 1 to 10).

Step 3: Following your warm up, go as hard as you can for 1 minute (your breathing may be labored and you are pushing yourself well beyond your comfort zone).
*Effort is always relative to who you’re talking to. So, make this your best effort! This might mean going from a walk on a treadmill with no incline and changing to a steep incline. It could also mean going from a walk to a jog. It might also mean a light run to a full sprint. It is defined as changing the intensity of the exercise to challenge you for a very short `burst`.

Step 4: Now, bring your pace, effort and intensity down to a 5 or 50% for 2 minutes.

Step 5: Go back strong again for 1 full minute. Try not to hold back. Push yourself to a 9 or 10.

Step 6: Continue repeating the same sequence. 1 minute hard, 2 minutes easy. 1 minute hard, 2 minutes easy. Do this a total of 5 times.

Step 7: Cool down for 5 minutes.

Total time is 23 minutes and looks like this.

(5 minute warm up, 1 minute hard, 2 minutes easy, 1 minute hard, 2 minutes easy, 1 minute hard, 2 minutes easy, 1 minute hard, 2 minutes easy, 5 minutes cool down)


Follow these rules:
1. If you do strength training and cardio on the same day, always perform cardio after strength training.
2. Change your machines for cardio every two sessions. For example, bike for two sessions, treadmill for two sessions, elliptical for two sessions, back to bike for two sessions, etc.
3. Drink lots of water.

Cardio Interval Fat Loss for Golf-Advanced

Step 1: Chose any cardio. This can be a treadmill, Elliptical, bike, Jacob’s ladder, Stairmaster, etc.

Step 2: Warm up for 5 minutes at a comfortable pace. This is typically recommended at a 50% effort (on a scale of 1 to 100) or referred to as a ‘5’ (on a scale of 1 to 10).

Step 3: Following your warm up, go as hard as you can for 30 seconds (your breathing may be labored and you are pushing yourself well beyond your comfort zone).
*Effort is always relative to who you’re talking to. So, make this your best effort! This might mean going from a flat walk on a treadmill to a steep incline. It could also mean going from a walk to a jog. It might also mean a light run to a full sprint.

Step 4: Now, bring your pace, effort and intensity down to a 5 or 50% for 1 minute.

Step 5: Go back strong again for 30 seconds. Try not to hold back. Push yourself to a 9 or 10.

Step 6: Continue repeating the same sequence. 30 seconds hard, 1 minute easy. 30 seconds hard, 1 minute easy. Do this a total of 7 times.

Step 7: Cool down for 5 minutes.

Total time is 19 minutes, 30 seconds and looks like this.

(5 minute warm up, 30 seconds hard, 1 minute easy, 30 seconds hard, 1 minute easy, 30 seconds hard, 1 minute easy, 30 seconds hard, 1 minute easy, 5 minutes cool down)

Follow these rules:
1. If you do strength training and cardio on the same day, always perform cardio after strength training.
2 Change your machines for cardio every two sessions. For example, bike for two sessions, treadmill for two sessions, elliptical for two sessions, back to bike for two sessions, etc.
3. Drink lots of water.

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