Sexy Back Core and Cardio Training for Rapid Fat Loss

Core and Cardio Training. Do they belong in the same sentence?

Running uses more body parts then a machine and also is a more “functional” means of exercising. You also need a strong core to keep the body in the most optimal training level.

On off-days or post-workout, I want you walking, jogging, running, and/or sprinting. You can do this in a gymnasium or outdoors or wherever you have room to run. Movement in a linear fashion,(walking straight) is a movement that we perform everyday.


This idea of interval training also applies to other cardio devices like bikes, stairmaster, treadmill, elliptical, etc… Interval training is going to burn more calories and rev up your metabolism. Best to do in the mornings or midday so energy and metabolism will be running high all day. It’s still okay to perform in the evenings but BEST early in the day. Make sure to push yourself and be huffing and puffing hard right before each Walking period.

Try this out 4-week cardio program at home. Start at your fitness level and move up every week. Copy and save this cardio program or print it off.

WEEK 1 - 20 minutes. 3-4x/week

Jog 30 seconds. Run 15 seconds. Jog 30 seconds. Run 15 seconds. Walk 30 seconds. Repeat.

WEEK 2 - 25 minutes. 3-4x/week

Jog 30 seconds. Run 30 seconds. Jog 30 seconds. Run 30 seconds. Walk 60 seconds. Repeat.

WEEK 3 – 30 minutes. 3-4x/week

Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Walk 60 seconds. Repeat.

WEEK 4 - 30 minutes. 3-4x/week

Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Walk 90 seconds. Repeat.

We’re all busy, but we NEED to MAKE time to do this. It’s less than an hour of your time. What can you quit to achieve your goals? Quit watching a TV program? Quit hanging out with a friend that’s not helping you achieve your goals? Quit going out to eat and spending money on crap? Quit playing on the internet looking up stupid stuff? What can you quit? What will you quit?

Try out this cardio and core training program at home on your own.

This core sequence is called "The Finisher." Watch the movie below and leave me a comment below to let me know what you think.




Sexy Back Core and Cardio Training for Rapid Fat Loss

Burn 9x More Fat With High Intensity Interval Training

Back in high school, I hated running. Ok, I take that back, I hated running for long periods of time. I felt bad for the long distance guys in track and cross country.

I cringed when coach put me in the 4x200 meters or 200 meter dash, where I had to run half the track.

Half the track? To me, it seemed like 1000 miles!

I am a sprinter. I love running short distances. Very short distances.



I am not very tall and had to move my legs a lot faster and more frequent in order to keep up with the big boys.

I am built with more fast twitch muscle fibers than slow twitch fibers.

The slow twitch muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. This is great for marathon runners or bicyclists who go for hours.

That was not me and still is not me.

Fast twitch fibers are made for short bursts of strength or speed than slow muscles. Which means, they also fatigue more quickly. They get their name because they're able to fire more rapidly. Having more fast twich fibers can benefit a sprinter since they need to quickly generate a lot of force.

However, when I entered my freshmen year at the University of Iowa, I found myself NOT sprinting anymore and started running for longer periods of time.

I had started becoming more sedentary and partying. My face was getting rounder and I had a baby love handle. So, I decided to do something different.

In the evenings, I started at my dorm, ran across the river and along the river to the EPB English Building. It was 1.5 miles one way.

Along the river are lights posts which lit the river and made it beautiful at night. Anyway, the posts were separated about 50 meters apart, equivalent to half a straight-away on a track.

When I approached the straight-away along the river, I jogged from one post to another, then ran with about 75% intensity to the next post, and sprinted from there 100% maximum effort to the next post. After that, I walked to the next post and repeated the sequence.

After a month or so, I felt a lot better and became ripped again! I had found a new, best form of exercise for myself. It wasn't anything new to the world but it worked for me. I didn't have to spend hours on a stupid treadmill or cardio equipment.


High Intensity Interval Training 1

High Intensity Interval Training 2

It was three quick miles of high intensity training, known as high intensity interval training, turning my body into a fat burning furnace!

This is the type of training I incorporate into my boot camp classes, and it works to drop the fat quick!

Try it out these rapid fat loss tips yourself.

Check out the articles below to learn more about H.I.I.T. - High Intensity Interval Training.

Have fun!!


High Intensity Interval Training 1

High Intensity Interval Training 2