Cardio GUIDELINE

12 to 10 Weeks Out

Bump up your two to three 35-minute sessions to five sessions either in the afternoon or evening. Macros/calories should be consistent at this point, you should eliminate your junk foods, processed foods, sugars, white bread, sugared carbonated drinks, cheat meals and days…you know, all the good stuff.

9 to 6 Weeks Out

Minimum you should be doing 5 sessions of 35-minutes either of fasted cardio or before/after your weight session. This is evaluation time. If you’re dropping the number of pounds, keep doing what you are doing. Nothing to change. If nothing is happening, and we are behind, cut the dogs loose and add sessions of LISS cardio for 35 minutes on the days you aren’t training with weights. This cardio will create the calorie deficit you need. You should check that you are tracking your food accurately. If everything is spot on, then you should decrease calories from carbs or fats by 10%..

5 to 3 Weeks Out

Ok so everything should be coming in by the end of week 3, and you can start seeing the effects of your everyday activities as far as leanness, and striations, right? If you fell behind, chances are something went wrong, you can go for broke, or reschedule your show. Don’t go above two hours in cardio daily nor decrease your calories, this really helps no one. Do one hour of cardio in the morning and another session for 45 min. – 1 hour after weights or in the evening. Start removing artificial sweeteners, carbonated drinks, sodium, and substance that may be holding water. This will remove bloating and excess water in the midsection.

2 to 1 Week Out

Based on your physique and timing, if you are looking great don’t change anything. If by the end of Week 2 you feel you are just outside of the ready, I do have a special tool. It’s called a sauna suit, I’m sure you have heard of it. Slap this baby and you will drop water weight and a good amount of fat. The sauna suit, if done properly amplify weight loss to an average of 10 pounds a week. This wonderful suit can also crush a weight plateaus easily and force what bodybuilding and fitness call a Whoosh. Cardio Stops on Wednesday. You’ll be focusing more on your posing on the last week. Overwhelming Cardio off the gate or regularly can be taxing to the blood sugar levels causing further craving and muscle loss and nowhere to go when your fat loss stalls. Furthermore, your brain’s main fuel power is sugar. When you do tons of cardio, your body depletes of sugar, and the last place the brain look for sugar is in your bloodstream. That sugar depletion can cause fatigue, lethargy and if you weren’t a sweet tooth, guess what, you’ll be hungry for some sweetness aka sugars.

BMJ Tips: Wearing a hoodie helps pull out excess water from underneath the skin. Shrinkwrap helps in the quad area along with a sweat cream. Waist trimmers are also a must to really going to push things