What Type Of Cardio Is Best? SHOCKING ANSWER!
The Question: “What Type of Cardio Is Best?
The Answer: It depends on your goal, but if your goal is optimizing your Adonis Index, you DON’T want to miss out on the our new recommendations for cardiovascular work.
Is it interval training… is it steady state cardio?
We’ve piled through all the research and the answer to the question of “What Type of Cardio is Best SPECIFICALLY for A.I. Work“…
… is right here.
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So what about this training and doing no cardio when a person is trying to lose weight and has diabetes
Cardio for health is fine (ie walking).
The point is that for AI work, IF THAT IS THEIR GOAL, cardio is unnecessary to make body changes.
B
I’m diabetic and have lost around 20 pounds and stabilizing between 210-212 and am feeling much better doing the AI workouts. When I lost most of my weight It was a combination of timing and caloric intake per meal. Instead of taking in 800 calories for two meals with eating junk at night. I cut out junk eating, added adonis workouts and watched my caloric intake. With that my blood sugars have improved over all and do not have to take as much. I am also off my high cholesterol medication. I do not workout if I’m high blood sugar and honestly it’s when, what and how much you put into your body.
I like jogging and am training for my first 5k in mid April! SO I run three days a week but only for 30 minutes, not HITs. (high interval training) Unless I am running harder and over 5 miles I will not waste my muscles..just doesn’t make sense. If I was doing HITS and running 5-10 miles and weight training MWF, then it would be counter-productive. I’ve seen an inch gain in my chest from AI and another program I include with AI for alt. weeks (just to mix it up). I think I will honestly see more gains after the 5k is over and I can focus more on training only.
Weight loss and Diabetes can be tricky but watch the complex carbs, when you eat and especially Blood Sugars before and after working out. Watch for the low blood sugar levels(this causes me to eat junk food like crazy and doesn’t even matter what goals I have, I just have to eat). The process of losing weight for me has been just as effective as it has in other people. You just really have to work out at your hardest when the blood sugar level is between 130-140, I always have an apple or a banana with a full glass of water 20-30 minutes before a workout when and if my bs reading is 90-130, higher then 170, I don’t workout at that time or lower it first.
Hope any of my ramblings helped Good LUCK!
Great work!
Solid advice for those in the same situation. Thanks for your “rant”
B
This is the best post because I usually don’t have an hour to spend listening to the podcasts, but with this I can cruise through the powerpoints to get TO the point.
Thanks!
Sure… it’s cool to get to the point
But the build up to the point is just as, if not more valuable than the point itself most times.
This is how you know how this applies to you.
B
This is so true! The Best part is the fact that you explain the difference between the different goals that you may have and the method that you need to approach in order to reach it.
Great Post!
MAHV
will the AI system work for me, in getting out of my plateu?
Yes… we have plateau busters built in to the systems themselves.
Called “Rage”
B
Just curious, Interval training is in the adonis program, so should we still cut that out?
Yes… we just sent our an email to our customers saying we were pulling out the intervals in the next (2.1) release of Adonis.
So just approach the program as if they aren’t there.
B
Hey, Brad, I am a new subscriber and I wonder when will the next (2.1) release of Adonis be introduced and will I have to pay for it again ?
Thanks
I think the interval training in the adonis program is optional, but don’t quote me, I’ve only looked at the build one.
Yep, completely unnecessary for A.I. See above comment
B
Hi,
Completely unrelated question. What s/w you use to make these videos?
PowerPoint
Hey guys, my waist to shoulder ratio is ideal (28″ to 45″) but I’m 6’2 and the Master Manuel says that I’d need to build a 33″ waist and 53″ shoulders to achieve the perfect A.I. Is the difference in the effect of the golden ratio worth putting the effort to achieve that A.I? Also how did you guys derive the proper waist to height ratio?
Jack,
It seems that you’re ectomorphic with such a small waist at your height. And that isn’t a bad thing, I’m assuming you’ve got no problems staying lean.
The waist measurement comes from the equation for phi, and agrees with previous research on the waist measurements for an athletic male body. It’s our mean suggestion that fits for most men but you might not get up to the waist size we calculate. It’s not a bad thing as I would assume there will always be some degree of variation across the population on the ability to hit the golden waist and shoulders. You can acheive a golden ratio for sure, it just might happen at a smaller shoulder and waist size than our calculations.
JB
Would AI systems work for me? I want to get bigger because I appear to be pretty skinny with a little muscle. I am not saying that I want to be huge or anything, but I would like to eventually build up to Brad H’s size on the long run. I also am an ectomorph. One more thing, do the AI systems provide a long-term plan for building a goal, such as 1-2 years or so.
Thanks for the post! I enjoyed it. I rarely ever do cardio, instead I like to use ESE.
Yep… they’ll work.
Ectos have the advantage that adding just a little muscle to the upper body makes your look “pop”
B
Nice job…I really like emphasizing the implied goals and warnings.
I really think this point cannot be emphasized enough.
Anyway, I must admit that I have been consistently been losing fat and increasing my AI for the last several months WITHOUT ANY CARDIO!!!
I’m also glad to see what I’ve been saying for several months (during the Reformation/Transformation competition as well) : It’s MUCH easier to NOT eat that 200cal snack instead of trying to work it off later…
Jason
Yeah, I’ll have to admit as well that this was a really hard mindshift for me too…
… but man, once you shift, the whole process becomes cake in comparison.
B
Cake? did you say cake?
Just kidding.
But yeah…once you realize that, it really is cake.
What gets me is small volume of food that we actually need to eat to maintain health. Most of us are eating 2 or 3 times the volume of food that we really need. That’s the whole mindset that I need to change ’cause I love food.
One question I pose is that perhaps the feeling of hunger is a normal bodily function that we are supposed to experience on a daily basis. In our society we normally “demonize” hunger as something to avoid at all costs, but perhaps it is something that we are supposed to experience each day. By avoiding the sensations of hunger we end up overeating… even if we eat healthy.
I know this sounds weird, but after a few days of eating less, I get LESS hungry throughout the day.
When I’m eating more, I feel like I’m hungry all the time.
It’s a weird feeling.
B
Brad,
I would say I have had the exact same experience. Also, when I’ve been eating really low cals, and fasting, when I do eat, I get full WAY quicker and with way less food.
I’ve also found that when I eat less, I get full more quickly. It can be really surprising at times. I can be just starting a meal and I’m already getting full. It’s kinda nice.
… and you get a buzz faster when you have a few beers…
Total win in my book.
B
Oh that’s why I….nothing.
Hey,
Im wondering if its alright to do about 15-20 mins warmup/jog before weight training.
Or does that count as cardio?
thx.
I typically do about 10-20 minutes of walking on an incline before I workout and maybe 20-30 of walking after.
For me, this is when I get a lot of my reading done and, in fact, a lot of my ideas.
Here’s how you know:
“Does your ‘cardio’ take away from your weight training?”
For me, it doesn’t and actually serves another purpose all together.
Just test it.
Go in a few days and do your warmup and see how you lift. Then, go in the next few days with a weight training style warmup… and see how you lift.
I do both.
(But again, my ‘cardio’ serves another purpose for me)
The key is to not have your cardio negatively influence your weight training… bottom line.
Make sense?
B
I felt like i had a better weight session with a good warmup,and when didn’t do a warmup i felt pretty lethargic.
thanks for the help man =D.
Due to a physical dissability, I’m not able to do typical weight training excercises like bench presses, or anything with machines. However, I can still do calisthenic workouts like pushups and the like. I’ve read that pushups alone can get you some mean shoulders, but could I still use AI to achive my “golden ratio” using just calisthenics?
-Dennis.
You may not be able to get spot on, but you’ll likely get closer.
Even though “perfection” is the overall goal, you’ll still see some impressive effects as you move closer to it, so even if you DON’T end up spot on… (which would be a little difficult without weights), you’ll still be better than 95% of guys.
Work with what you have.
I love this podcast! This is like my third or fourth time listening to it to make sure the people that say they will check it out actually do so. People don’t realize that it is too hard to try and out exercise a bad diet. Thanks for the pod and when is the Venus Index coming?
-Thomas
Venus is scheduled for a July release
sorry this is unrelated questions, but you guys offer 60 days money back guarantee, is this for real? cus ive been following what you guys are saying and dieting just eating less calories, but the scale just wont go down? so if i buy it i can get refund if the scale dont drop?
What about the people that want good cardio though? I want all round good health and be able to perform excellent in any physical activity.
It’s extremely hard for me to gain weight and even harder when I train my cardio. I’ve established a fairly well-shaped body except it’s like a mini version because I weigh so little.