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CARDIO STRENGTH TRAINING

TORCH FAT, BUILD MUSCLE,

AND GET STRONGER FASTER

Robert dos Remedios, cscs

CONTENTS

FOREWORD

INTRODUCTION

Chapter 1: What Is Cardio Strength Training?

Chapter 2: The Science behind Cardio Strength Training

Chapter 3: Cardio Strength Training Modes

Chapter 4: Getting Your Body Ready for Cardio Strength Training

Chapter 5: Complexes

Chapter 6: Timed Sets

Chapter 7: Tabata Protocol

Chapter 8: The Great Outdoors

Chapter 9: More Tools for Our Cardio Strength Training Toolbox

Chapter 10: High-Powered Nutrition

APPENDIX

INDEX

FOREWORD

“… in an information-rich world, the wealth of information means a dearth of something else: a scarcity of whatever it is that information consumes. What information consumes is rather obvious: It consumes the attention of its recipients. Hence, a wealth of information creates a poverty of attention and a need to allocate that attention efficiently among the overabundance of information sources that might consume it.” —HERBERT SIMON

We truly live in the information age. A simple Google search for a term that was relatively unknown 10 years ago—for example “Brazilian jiu jitsu” can return over one million Web pages devoted to the topic. With the rapid growth of information, one can imagine that this number will double in less time than it’s taken to reach this level.

Quite simply, there is more information on any topic available today than ever before—in fact, more information than you can possibly consume in a lifetime devoted to study. It’s just growing that fast.

The problem today is not a lack of information—it’s a lack of filtering that information. So how do you filter information? At this point, there is so much information available that you need to filter out just as much as you retain.

My personal filter is to heavily prioritize information that comes from “real- world” practitioners whose livelihood depends upon delivering results or solving problems (and I’m a fanatic for proof).

It’s that simple. I put my faith in real-world results. And that’s why I put my faith in Robert dos Remedios.

With a proven track record, Coach Dos has more subjects come through his laboratory (the weight room and the field), giving him more real-world information than you can find almost anywhere.

Dos is an expert at what he does—not because he is a high-profile coach that high- level athletic talents seek out to help refine their already considerable skills—but because he works with real people in the real world hundreds of times every single day.

The topic of cardio strength training is as cutting edge as it gets. It’s now proven in

INTRODUCTION

My first book, Men’s Health Power Training , was truly an amazing experience. The success of the book, the interest that it has generated, and, more importantly, all the success stories I have received have been the real blessing of that book. As people read it and took their training and fitness to another level, I started thinking, “Where do we go from here?” Wwas there anything more I could write about that would fit in nicely with the MHPT philosophy, perhaps another training modality that would be as effective as the lifting programs in the first book? The first thing that came to my mind when thinking of a natural follow-up book was “metabolic conditioning.” I have received quite a bit of feedback and interest in the cardio strength training chapter in Power Training. This chapter basically covered non-traditional forms of cardio to promote fitness and conditioning while helping to shed fat. I began to think that I barely scratched the surface of this topic in this short chapter and that it would be a great topic for an entire training book.

Folks were becoming very intrigued with this type of training and how effective it really was. Now don’t get me wrong, this type of interval-style cardio is not for the weak of heart (or body) or the average Joe or Jane who thinks that 30 minutes on the elliptical trainer while talking on their cell phone is “butt-kicking cardio.” This type of training is TOUGH … very tough. Let’s go back to the general foundation of MHPT: the overload principle. Simply put, you need to push yourself harder and harder in order to continue to see gains. From a metabolic conditioning standpoint, this principle is KING. If the work interval is short, the intensity needs to be very, very hard. As the duration of the intervals gets longer, there will be a natural decrease in intensity. All this will be explained in detail as we continue through the book, but just remember that “cardio strength training” will most likely be the most difficult form of cardio you will ever encounter. Trust me though, this hard work will pay off big time in fitness gains and fat loss. You will see changes in your body you would have never imagined.

Walk into any gym in America and you will see lines and lines of treadmills, stair climbers, and elliptical machines on which people are doing some form of steady state aerobic training. You know the type of exercise I’m talking about—somewhat easy, low intensity. These people might be having conversations with a neighbor, watching a television show, or even reading a book. This is NOT the type of metabolic training I will be covering in this book. From a fat loss and fitness standpoint, the training described above is completely inferior to cardio strength training. I will be

highlighting, teaching, and persuading you buy into interval style training. This type of training is highlighted by short sessions of intermittent high intensity work. Let’s just say you will be too busy to have that cell phone conversation if you are doing this type of training. In fact, you most likely wouldn’t be able to dial correctly if you tried.

Cardio for fat loss is all about creating a metabolic “disturbance” which forces the body to use energy to recover. Unfortunately, the form of cardio that you see being performed at most gyms nationwide (i.e. low-intensity treadmill or stationary bike work) does very little to create the kind of disturbance necessary for recovery metabolism. With metabolic resistance training, however, you are able to take intensity to a whole new level beyond what is possible with typical forms of cardio training. This equates to the greatest energy burn, and subsequently, unparalleled fat loss.

Joel Marion, CISSN, NSCA-CPT Owner, Joel Marion Fitness Solutions

One of the most popular forms of what I call cardio strength training is the Tabata Protocol. Do a simple Google or Yahoo Internet search on this topic and you will see just how popular it is. A study published in 1996 in Medicine and Science in Sports and Exercise showed that this simple 4-minute protocol using negative rest periods (20 seconds of high intensity work followed by 10 seconds of rest) five times a week (a total of 20 minutes) was more effective than traditional steady state cardio performed for 60 minutes, five times per week. Yes, in a fraction of the time, they found greater aerobic and anaerobic gains in the short, high intensity interval group! The research is pretty astounding in proving the effectiveness of interval training and also often in proving the ineffectiveness of traditional cardio like running on treadmills and such. This shows again and again that the most effective and efficient form of cardio is some form of interval style training when compared to the old standard of spending long periods of time performing steady state exercise. To top it off, one of the major benefits of cardio strength training is the fact that you can get all of these amazing fitness gains and fat burning furnace-like effects without sacrificing your lean body mass; this is pretty darn important for most anyone who takes pride in their weight training and their muscle mass.

I am confident that this journey into the world of cardio strength training will be enlightening, effective, and often character building. It will change the way you view metabolic training and will hook you for life. As I said previously, this journey will

1

WHAT IS CARDIO STRENGTH TRAINING?

You walk into the gym and you see lines of cardio machines—people exercising while talking on cell phones, watching television, or even having conversations with neighbors, all the while making sure to stay in their “fat-burning zones.” Then you notice a guy tucked away in the corner of the gym, headphones on, huffing and puffing and sweating to the point of exhaustion. He’s doing burpees, then he’s doing squat jumps, then he’s swinging a kettlebell. There seems to be no rhyme or reason to this maniac’s exercise method: All you know is that it looks intense, a bit odd, and far from traditional. You can’t look away; what the heck is going on there?

Well, this guy in the corner was doing a form of what I call cardio strength training —training highlighted by intense bouts of exercise and short rest periods. The question that begs to be asked is why so many of these “fat burners” on the cardio machines are still carrying excess fat while this guy in the corner most likely looks lean, strong, and athletic. Well, first of all, this individual definitely had a plan in his choice of exercise. His goals were simple: get the most bang for his buck with these intervals and create the ever important “afterburn” effect in his metabolism that will serve as a calorie-burning furnace for hours and hours following his session. He also gets all these benefits in a fraction of the time these “fat burners” spend on their cardio machines. Too good to be true? Well, not exactly. As I tell the athletes I train every day, “There is a price to pay for success.” In other words, don’t confuse “short” with “easy.”

Okay, so I have used the term “fat burners” a few times already, and I will admit I use it facetiously. The whole concept of exercising at lower intensities in order to maximize the amount of fat that you burn, rather than sugar or carbohydrate, is one of the great exercise myths of all time. Sure, you DO burn a greater percentage of fat when exercising at lower intensities, but not necessarily a greater amount of total fat and calories. Using this logic, sleep might be considered the greatest fat-burning exercise of all time, right? I’ll get into that in more detail in the next chapter, but there is something greater and more powerful happening with cardio strength training, and this powerful x-factor seems to be occurring AFTER the exercise is completed.

For years the idea of fat loss and resistance to fatigue has been directly linked to steady-state cardiovascular activity, however, there are much more efficient and

fun ways to reach these goals. Some of the greatest tools that can be used for these goals are interval training and kettlebell complexes. Not only are these extremely effective methods for reaching one’s goals, but they also allow you to get off the boring cardio equipment in your gym and start to actually have fun while you train. Introducing these training methods will help improve your core strength, neuromuscular systems, ability to resist fatigue, and, most importantly, help you perform at a much higher level.

Greg Vandermade, MS, CSCS Head Strength and Conditioning Coach Cal State Fullerton

WHY DO THIS TYPE OF TRAINING?

I’ve already touched on this a bit, but variations of this cardio strength training or highintensity interval-style training are extremely effective in building fitness. More importantly, it serves as an amazing fat-burning and body-transforming mode of exercise. With more and more research showing just how much more effective and efficient it is when compared to standard aerobic-style cardio, it’s really becoming a no-brainer to choose this method of cardio.

WHO IS THIS TYPE OF TRAINING FOR?

The intensity of this type of exercise normally leads people to believe that it’s for athletes or young people rather than the general population. This couldn’t be further from the truth. I will talk about how you can manipulate interval training, even if you are a first timer or are detrained or deconditioned, and still reap the benefits of this amazing exercise protocol. Sure, it can get the competitive athlete ready for his sport’s demands, but it can also help the working dad who wants to shed fat and have more energy to play with his kids.

HOW DO I PERFORM THIS TYPE OF CARDIO?

I will talk about many different methods of cardio strength training. All of them prove to be extremely effective in building fitness and shedding fat while not compromising

Men’s fitness expert Co-Founder of The Diesel Crew dieselcrew.com

2

THE SCIENCE BEHIND CARDIO STRENGTH

TRAINING

In the fitness community, we often hear the example of contrasting long-distance runners’ physiques to those of sprinters. The long-distance runners do not do a whole lot of weight training while the sprinters tend to train quite hard in the weight room. The long-distance runners train primarily with long, steady-state aerobic activity while the sprinters stick to shorter distances or highintensity sprint intervals. While the long-distance runners are normally far from fat, they do, for the most part, carry higher body fat percentages than the sprinters. We can’t ignore genetics and body typing in this comparison, but there is something in their actual training that is causing the long-distance runners to carry more fat in spite of performing much more cardio and their greater caloric expenditure.

THE PROOF IS IN THE PROVERBIAL PUDDING

My good friend Mike Boyle, CSCS, makes a great point when he talks about various reasons why the “gym-going masses” are so out of tune with the highly effective mode of interval-style cardio. The point he makes is that from a media point of view we are inundated with elliptical machines, treadmills, and other traditional aerobic training machines and programs. People want quick fixes and an easy path to their goals. All the while the research against these methods is so glaring and one sided: from time effectiveness to fat loss to fitness improvements.

Science and research are the practitioner’s best friend. They can prove that a particular type of training is ineffective, and they can also validate why certain types of training work in the real world. In the case of cardio for fat loss, the results come in loud and clear. For example, a project conducted at East Tennessee State University in 2001 looked at two groups of obese women. One group performed steady-state aerobic work three times per week for 8 weeks, while the other group performed high- intensity interval training for the same amount of days and weeks. Both groups exercised each session until 300 calories were burned. The findings? Only the interval group improved their body composition; they also revealed no raises in resting metabolic rate in the aerobic group but increases in resting metabolic rates for more

BUT I DON’T WANT TO NEGLECT MY AEROBIC FITNESS, RIGHT?

Of course you don’t want to neglect your aerobic fitness. In the 2006 landmark 6-week study done by Tabata et al, comparisons in both aerobic and anaerobic capacity changes were made between continuous and intermittent high-intensity exercise groups. The now ultra-popular Tabata Protocol of 20 seconds of high-intensity work with 10-second rest intervals was compared to 60-minute sessions on spin-style bikes, and the findings shocked just about everyone in the fitness industry. The steady-state group that trained a total of 300 minutes per week showed no improvements on anaerobic capacity and a less than 10% improvement in aerobic capacity. The interval group training less than 20 minutes per week showed a 28% improvement in anaerobic capacity and a 14% improvement in aerobic capacity. Yes, you read that correctly; the interval group had greater aerobic gains. This study proves that cardio strength training can and will improve your aerobic fitness as well!

AEROBICS FOR FAT LOSS

Probably the most significant, if not the most startling, study completed comparing steady-state training to interval training for fat loss was done by Tremblay et al in

1994. This study was similar in design to the study I referenced earlier and even goes a step further. They took two groups, having one complete 20 weeks of endurance (steady-state) training and the other complete 15 weeks of intervalstyle training. When all was said and done, the endurance group burned 28,661 calories via exercise while the interval group burned 13,614. That’s right: The interval group burned less than half as many total calories. The researchers then adjusted for the difference in the energy cost of training and found that the interval groups lost 900 percent more subcutaneous fat than the endurance group—nine times the amount of fat.

SO IT’S A NO-BRAINER, RIGHT?

Well, you would think so, but there is such a disconnect between the gym-going public and the facts about cardio that it’s still a battle to get these simple facts across. The key is that you are now armed with this knowledge (and you can no longer say “nobody ever told me!”) and are taking the first step toward your fat-shedding, improved-fitness goals. It’s still your choice; do you want to be one of the hamsters on

the treadmills or do you want to be the lean, fit person in the corner getting twice the results in half the time? That’s what I thought! Now keep reading; it only gets better!

sets are lighter than on the density sets since a fast pace and maximum reps are our goals in this type of scheme.

When doing intervals or circuits, remember it is always easier to do more work in short bouts than in one long workout. Interval or circuit bouts can be broken up into sets and reps in order to increase the intensity as well as the effort of the client/athlete. Intersperse stretching, core training, foam rolling, or other lower- effort drills into the highintensity interval or circuit, and the training effect of the bout will increase as will the easy-to-overlook but critical parts of the workout that correct problems or enhance recovery.

Robb Rogers, MEd, CSCS, MSCC Tactical Strength and Conditioning Coordinator, NSCA

Intervals are without question an exceptional method for building endurance and improving body composition. However, the biggest mistake people make is they don’t choose the right intensity. To achieve the desired result from interval training, your movement must be fast and at a high intensity. Don’t pace out the movement and don’t choose drills that allow you to have a break within the movement. Go all out and choose exercises such as sprints, squat thrusts, rope waves, sandbag shouldering, and band upper-body drills and you too will be a believer in the power of interval training.

Josh Henkin, CS

The last type of cardio strength training that incorporates weights is Traditional Repetition sets performed in back-to-back fashion with the goal of completing all the sets in as short a time as possible. A great example of this are 24s. 24s are a circuit of four exercises, such as squats, squat jumps, lunges, and split jumps. The goal is to push through these four exercises, each for a set of 24, and keep track of the time for completion. As you get more fit, your time will improve. I will talk more about ways to modify these, as starting with sets of 24 is normally not a good idea if you are a beginner!

“OLD SCHOOL” TRAINING

When I think of the next section of cardio strength training, all I can think of is “old school.” No, not the movie, just the types of exercises you will be performing. Going back to the research done on the Tabata Protocol, we know that performing exercises in a negative rest fashion (rest periods that are shorter than the work periods) is very difficult. Due to the intensity of these exercises, I normally recommend doing them using only body weight as resistance. If I do prescribe a load, it will be something relatively light like a medicine ball or a light kettlebell that will enable you to really push the pace on your reps yet still come back to perform set after set.

Since we know that these body-weight exercises are highly effective in eliciting a metabolic response, we now need to go back to some of the old school calisthenics. These are exercises like burpees, squat jumps, clap pushups, jumping jacks, mountain climbers, etc. Yes folks, time to dust off some of these blast-from-the-past exercises. Why? Because they are some of the most butt-kicking movements ever created!

I talked about the 30–30 intervals earlier, and of course you can perform these calisthenics using this type of timed circuit. But since the rest is longer than the Tabata rests, it is better suited for external loads (weights). When you start getting into 20- second work and 10-second rest intervals, your body weight is generally all you can handle if you are pushing like you should be.

Increasing the options available for conditioning with interval training, strength training complexes, sled training, etc., increases the likelihood that the appropriate training qualities will be focused on (speed, power, mobility, work capacity, etc.). Successful organization of this conditioning into an appropriate training plan will continue to help drive performance and fitness to new levels.

Daniel Martinez, CSCS Strength and conditioning coach

HEART RATE–BASED TRAINING

While I have played around quite a bit with heart rate–based interval training using a heart rate monitor, I have found that for most people it is much simpler to use timed rest periods. Heart rate–based intervals are based on your body’s ability to recover. An example of a heart rate–based interval would be to perform 10 sets of 20 burpees and use your recovery heart rate to dictate when the next set would begin. We could give you a specific number based on your fitness level of, say, 110 beats per minute;