I’m curious… Do you include cardio or HIIT in your fat loss training regime? If so, how has it impacted your results?
Creating a caloric deficit through nutrient rich foods along with a professionally designed resistance training program should be your top two priorities for fat loss.
However… If you want to speed up the fat burning process… adding a strategically designed cardio/HIIT protocol will melt the fat from your trouble spots and problem areas at a faster rate.
In a recent conversation with my friend and fat loss authority, Tom Venuto… he referred to cardio as a fat loss accelerator.
…I totally agree with this mindset!
It may not be absolutely necessary to include cardio and HIIT for fat loss… but it can speed up the process.
Frankly, as I go from lean to ripped I find it absolutely necessary to include cardio and HIIT in my fat loss approach.
In The Trenches Feedback
During the past three years I’ve experimented with various applications of cardio and HIIT in preparation for multiple photo shoots.
For the first photo shoot I didn’t do any cardio or HIIT… but I did go for a 40 minute brisk walk at least once each day. The result… I got super lean and looked spectacular… but, it took a long time.
For the second photo shoot, my first bodybuilding contest, and every other photo shoot afterward… I took a more aggressive approach… performing my Ninja HITT-cardio 3x per week plus hopping on the stairclimber for 45 minutes 3x per week.
There’s no doubt… this was the fastest… most effective cardio protocol I’ve ever used for fat loss. Not only did I burn it off quickly… It destroyed that last bit of stubborn fat hanging onto my problem areas.
Recently I’ve been experimenting with a moderate approach to cardio/HIIT 3 times per week…
I start off with intervals on the stationary bike (15 seconds all out at a high resistance followed by 45 seconds nice and easy at a light resistance) for 10 minutes… then I do 10 minutes steady state on the stair climber.
The time flies by and it doesn’t run me into the ground… but, the fat is coming off much slower than when I apply my Ninja HIIT-cardio method… and I’m finding it tougher to burn off that last bit of stubborn fat from the lower abs.
So… it’s time for me to step things up and go back to my time-tested and proven methods… putting in the necessary work to achieve my goals.
Does Cardio Become More Important As We Age?
I was having a conversation with Rusty Moore about cardio recently. He mentioned that strategic cardio has become even more important to him now that he’s in his 40’s.
Here’s what he had to say…
“Cardio is the equalizer between your older self and your younger self.
Are there people who are 40+ who are lean with diet and resistance training alone?
Of course!
Some people have better genetics when it comes to fat loss than others.
…but are you one of those people?
I am not!
This past fall was my final attempt to get lean with diet and lifting alone.
I lost a bit of fat at first, then stalled.
With strategic cardio, I not only get lean at double the rate…I get as lean as I want.”
I can totally relate to Rusty’s experience… and we share VERY similar views on cardio. His Visual Impact Cardio program is excellent.
In Summary
Bottom line… cardio is NOT a “Waste of time” for those of us who are not genetic freaks. It’s a great way to accelerate your fat loss results when you add it to a solid nutrition and resistance training program.
If you are just trying to get lean and don’t mind the slow and steady approach… you can probably get away without doing any cardio.
If you want to go from lean to ripped… cardio and HIIT are a necessity for just about everyone except the genetic freaks. It will help burn off that last bit of stubborn fat… and it will get you shredded MUCH faster.
If you are just looking to maintain your body fat percentage, you still can’t ignore the benefits of cardio and HIIT… whether it’s for performance, aesthetics, or health.
Throughout most of the year I don’t follow a structured cardio program. I simply have fun going for bike rides, brisk walks with my dog, and 10-minute HIIT sessions such as Jason Ferruggia’s Renegade Cardio programs.
Now that you’ve heard about my experiences with cardio and HIIT, I’d love to hear about your experiences…
Do you include cardio and HIIT into your training? How has it impacted your physique/health? Are you finding that you need to crank up your strategic cardio plan as you age?
Please take a moment to share your experiences with cardio and HIIT in the comment box below.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Certified Fitness Consultant and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art. Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions, spectacular symmetry, and magnificent detail is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
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When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique system.