Whats the best Cardio?

It’s really good question I get asked a lot!

First thing first I have for you is a question.

What’s your goal?

Before I ever give advice to anyone I always ask this question.  Because IF you don’t know your immediate goal then you don’t know which direction you should be heading!

When it comes to cardio what type SHOULD YOU DO?

HIT Vs. Slow Steady State?

I’d recommend both and here is why!

(Quick Summary of Cardio Types)

Steady State Cardio -The longer cardio sessions, IE Stair Master, Bike, Elliptical etc, IE 20 min – 60 min

HIT Cardio – Short intense interval training.  Sprinting, Circuits, Intervals etc.

I know there are tons of debates out there now with Steady State vs HIT that seems never ending but I think both cardio has benefits and negatives!

IE Goods and Bads

Steady State Cardio
The Good :
Low Intensity
Easy on the joints
Easy when your sore or tired
Feel Great Afterwards!

The Bad :
Takes A Lot of time (20 min to 60 min)
Pretty Boring
Low Calorie Expenditure Demand

HIT (High Intensity Cardio)
The Good :
High Calorie Expenditure
Very Little Time ( 5 min to 20 min)
Fun (But Demanding)

The Bad :
Intense (Hard Workout If Sore or Achy)
Demanding (takes more toll on recovery system)
Hard after a intense weight workout (especially LEGS!!)

I would recommend alternating BOTH cardio methods depending on your TIME and your WEIGHT PROGRAM.

If your short on time hit the HIT, if your focused on HeavyLifting hit the slow steady state (in the AM if you can not after weights).

Another cardio method I am digging is “Cardio Strength Training” from Coach Dos. I just read it last weekend when I was in Halifax and its a great blend of Weights & Cardio. Using Circuits & Complexes for Fat Loss. I am doing a FULL blog post and video review on my blog soon so keep an eye out for it.

So there is no right or wrong. Use all the methods depending on your time, weights and factors in your life.

Either way hit SOME cardio just mix it up!

The BEST Cardio is the ONE YOU ARE NOT DOING!!!

I would love you to post your feedback here on cardio types that you like (or hate lol).  Thanks!

So it has started!!

The 6 week challenge for 20 people! (ME being one of them!)

Today is the first true day for The Challenge! I started eating clean today (i refuse to use the word diet as that word implies temporary change).

The first workout today at Bushido was freakin awesome!  Great Energy and we have a SOLID Group of people!  Most are friends & customers so it should make for an interesting 6 weeks!

On the flip side of the great workout, I was NOT impressed with my starting stats!
37″ Measured Waist
197 Lbs (Andy’s Scales have to be heavy lol)
and my before pic (which I will show very soon)

I will be 36 In Feb 26 and I want to be LEAN LEAN LEAN for then!  I want to be in better shape at 36 than I was at 30!

The goal is simple. 6 Weeks to bust my ass and get under 180lbs!

I haven’t been under 180 in 6 years (when i did a bodybuilding show). But I plan to give this challenge my all! I can post very little details or post a LOT depending on feedback.

For me the biggest factors are usually consistency with training, making poor food choices (I know what i “should” eat”). So for 6 weeks Im making no excuses! I am going to train as much as I can, eat clean (Not diet) and hit as many workouts as possible!

Should be good and I’m excited!  Ill post up some tips & tricks I learn from Andy along the way to help everyone out!  The more I can learn and pass on the more YOU can learn!

Eric & UFC Fighter Jeff Joslin

Thanks for taking the time for this Interview Eric,  Maybe you could give us some quick background about you and your blog.

Hey thanks for interviewing me! I guess I’ll start with the regular credentials stuff – I’m a Kinesiology grad from the University of Waterloo where I got to learn from Dr. Stu McGill – probably the biggest name in low back rehab in the world. I’ve always been into fitness – I started lifting weights when I was 16 doing Bench press and Bicep curls! Then when I was 17 I built a squat rack from wood and implemented some leg training, which was much needed.

Now, I’m a strength and conditioning coach for MMA fighters and have had a lot of fun training them. When I left university I started working as a trainer in a local gym, and also started training BJJ back at my old martial arts school – Joslin’s in Hamilton. I knew Jeff Joslin was fighting MMA, I asked him if he had a trainer and when I found out he didn’t, we started working together. That was in 2006. After working with him for his Apex title fight and UFC fight vs. Josh Koscheck, guys started asking him for help and he’d send them my way, and now I train fighters in person and online via my blog and the programs I’ve written.

You have a big emphasis on Cardio for MMA.  Yet it seems with the exception of the top fighters most of the MMA guys are missing the boat on MMA Based Cardio.  IE The Ultimate Fighter, we always see guys gassing after 1-2 rounds.  Why do you think this is such a problem for fighters?

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Yes, cardio is definitely huge, but I do value all fitness qualities, and depending on the individual will figure out where they need to focus their training energy. Some guys need strength, some need more power, some need local muscular endurance, while others, like pretty much all of the dudes on TUF: Heavyweights, need to improve their cardio.

So, the problem is different for everyone.

The thing is, one guy may need cardio, but it may be because he’s not strong enough that he’s gassing out. I know this sounds counterintuitive so let me explain with an overly exaggerated example.

Let’s say you can bench press 400 lbs for 10 reps. If a guy who weighs 200 lbs, you could throw him off of you, without any technique, pretty easily, without getting too tired. I mean, you could probably bench press 200 lbs for like 40 reps or something so 1 rep to throw him off wouldn’t take much out of you.

Now, let’s say you can only bench press 150 lbs for 1 rep. If you try to throw this guy off of you like a bench press, you won’t succeed. And if you keep trying, you’re going to fatigue quickly and then it’ll feel like it does at the end of a hard 8-10 rep set – burning and weakness. Then you’re screwed.

So if a guy is not strong, he will gas much quicker, because he’ll be working at a higher percentage of max for any technique.

Now, if a guy is already strong, but he’s gassing out, then it’s a whole different story. It could be inability to recover from engaging the lactic energy system, or it could be that the heart and lungs aren’t developed properly, which would take 2 totally different programs to address.

I guess then that the problem for fighters is that they’re not educated enough to figure it out, and by trying to create their own workouts, they’re probably sticking to their strengths or what they’re used to and missing crucial elements of the puzzle.

What would you recommend for the average gym goer to improve their training and cardio?  Too often we are seeing people doing 45 min plus on treadmills and elepticals at a slow pace and barely sweating!  How would you recommend people change up their workouts & routines to get more benefits?

I think you said it in your question – change up the workout and routine in any way and it’s better than doing the same old.

If someone’s not sweating when they’re running on the treadmill for 45 minutes – they need to learn to push themselves harder. That’s why intervals have become so popular – because people learn to push themselves harder and actually train with a level of intensity that will get them somewhere.

BUT, 45 minute runs aren’t necessarily bad or useless – if you push the pace, you’re going to sweat and get results.

So, for everyone, I’d recommend 3 fundamental training principles: creating a program, changing the program and always making progression.

Create a program and stick to it for 4 weeks, whether it be steady state, intervals, chasing goats, whatever. Make progress from workout to workout – go a little faster, longer, shorten rest time, chase faster goats, etc…

After 4 weeks, switch the program to something different, and make progress again. I guarantee results.

You helped train Jeff Joslin for his UFC fight.  We were privileged enough to have Jeff here for a seminar this year.  When I rolled with him i couldn’t believe how strong he was for a guy that wasnt very muscular!  Do you find there is a large amount of confusion of people when they see someone who appears to be strong (IE A Bodybuilder) Vs. Someone who is functionally strong Like Jeff or other MMA fighters.  How would you advise someone to train who wants to get STRONGER but not really much bigger?

First of all Jeff is an animal, and because his skills are at such a high level, his leverage, positioning, and technique make him feel like a gorilla. That’s why little guys can beat up big guys.

Now – bodybuilding strength is definitely different than strength in the octagon because of isolation type workout programs. Don’t even get me started on using machines.

So the typical ‘chest, biceps’ workout gets someone used to training hard, but only hitting a few muscle groups, training at a slower tempo and/or lower intensity level, and really only engaging the lactic energy system.

When they’re in the octagon, all of a sudden, they have to use every muscle in their body from their toes to their jaw and then they have to deal with all of the by-products of lactate, all of the drain on the nervous system, and it’s just too overwhelming for the system.

That’s why full body workouts make up the majority of my programs – to get the muscles and nervous system used to using the full body.

Thanks so much for your time Eric!  I really appreciate it!  Do you have any new books or projects coming up that you want to share with us ahead of time?

No problem Rob, thanks for having me on your blog.

If there are any fighters who are looking for a complete strength and conditioning designed for fighters only by someone who coaches fighters on a daily basis, I’d suggest they grab a copy of my Ultimate MMA Strength and Conditioning Program.

Also if they want to stay up to date with my latest articles and videos, they can go to my blog at http://www.EricWongMMA.com

PS.  Eric is having a Seasons Beatings sale right now where you can get 3 free bonus programs when you pick up his Ultimate MMA Strength and Conditioning Program. I’ve had a chance to review it… (It’s a great product I bought it 2 months ago!)… If you’re a fighter looking for a program designed specifically for you, make sure you check out the sale before it ends on Thursday, Dec 17 at Midnight….

The mastermind meetings on Friday and Saturday were awesome. And then Sunday we hit Universal Studios (The Terminator show in 3D was wild!! Check it out if you get the chance!)

We hit the gym the whole time there, but on Sunday (after a rough Saturday night lol) Andy conned me into trying his Warrior Built DVD workout in the hotel.

I have been doing circuit based MMA training for a while now I said why not!  I have to say I found it fantastic and more challengin than expected.  I made it through the 5 – 5 Min Round challenge and loved it.  And it was the hell of a lot better than doing boring treadmill (which I did the 2 mornings before).

If you are looking for a challenging workout that wont take up much time & that you can do anywhere I HIGHLY RECOMMEND you give it a try!  Here is the video clip Andy took.

For more info on this awesome MMA Based training program check out www.warriorbuilt.com

Please Post Up Some FEEDBACK!! THANKS