Let’s clear up some FAQ about cardio!
1. DO NOT perform cardio first thing in the morning on an empty stomach! This is a great way to encourage muscle wasting. As soon as you wake up you should have whey protein isolate and a carbohydrate source (my favorite combo is VP2 Whey Isolate by AST Sports Science with breakfast cereal as you can see in my “Lost Logs” e-book. After you have supplied the critical nutrition upon waking you can then attack Max-OT cardio and achieve great results!
2. Keep cardio short and intense. 16 to 20 minutes of high intensity cardio will have a greater effect on elevating your metabolism and will keep your metabolism elevated longer after exercise than long duration moderate intensity cardio.
3. Work out of your comfort zone the entire session. You should be “huffing and puffing” throughout.
4. Set distance goals and try to beat them every session. Working to beat your distance goals will give you a tangible marker of intensity to strive for rather than simply putting in your time.
5. Frequency. If fat loss is a high priority I recommend cardio 5-7 days a week. Remember every cardio session you do will give your metabolism a jolt and fire up the fat burning process!
Believe. Achieve.
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Hello Jeff, at the gym where I work out there's currently they're currently promoting milk as a post workout drink instead of protein shakes. I must admit, I have heard that chocolate milk is a great drink to have after a workout. Can you please share your thoughts on this? Thank you, Shanx.
Chocolate Milk post workout is the same basic concept that I preach. The chocolate satisfies the simple sugars and the milk protein is a pretty good source.
I still believe whey (with high GI carbs) is superior post workout based on a mountain of research on whey's bio availablity, however, chocolate milk would be a decent alternative and certainly better than nothing at all.
Thanks Jeff. Another thing I have noticed at the gym is that some guys seem to have some kind of neck straps, and attach weights to it, and move their heads up and down (apparently in an effort to exercise their neck muscles). I have never seen this before, is this even safe? If not what is an effective exercise to work the neck muscles? Many thanks, Shanx.
Hey Jeff what would you recommend for substitutes for pullups ? I'm kind of the chubbier side and I can do barely 2 ( I can't lift myself still, I swing everywhere, etc )
Thanks !
Hey Jeff, I have a horrible time waking up much less doing my cardio in the morning as you suggest. How much less effective would Max-OT cardio be after I workout in the evenings vs doing cardio in the morning? What benefits would I loose by doing that?
I don't necessarily recommend cardio in the morning. I think cardio any time of the day works just as well. I am saying that if you do cardio in the morning DO NOT do it on an empty stomach.
If you can't spread cardio apart from weight training by 8-12 hours it is better to do it after training than before.
hey jeff i cant seem to separate my cardio 8-12 hours from my weight training. this is why i take bcca after the morning cardio. can i still do it on an empty stomach?
I don’t recommend cardio on an empty stomach under any circumstance.
Until you can do pull-ups effectively, stick with lat pull-downs.
Shanx,
A neck harness is safe and fine to use if you are careful with execution. If you are performing deadlifts, shrugs and other basic core lifts it is probably not necessary.
Hey Jeff,
I am not a keen eater before I go to gym in the morning !I follow Max-OT cardio for 16 minute and another 15 minute incline power walk after my workout.I believe its cause more catabolic effect? would it be good to have toast with peanut butter and Nuttella as upon waking up in the morning?..
That would be better than eating nothing upon waking.
Hi Jeff,
Would you recommend eating majority of your carbs after the workout. Does that still apply to off days when I do Cardio? My off days are usually very low carb and high protein anyways. So taking in the majority of my carbs after HIT Cardio session be my best bet?
Thanks! Keep up the inspiration.
Yes, you want to eat the majority of your carbs and calories in the 3 hours following a workout.
The way I handle non- training days where I am doing cardio only is I follow the cardio session with a high GI carb and whey protein drink just like after weight training but then I resume meals that consist of protein and Low GI carbs. In other words, I don’t carry on with high carb meals throughout the 3 hours following cardio.
Hello Jeff,
I am about to start a cut and will be doing early morning cardio sessions. I was planning on empty stomach but after reading this I think I will change that. I was wondering do you consider jump rope a good cardio activity or can I do a slower steady state in the morning. Ideally I would do some cardio in the morning and then a lift and cardio in the evening. I would appreciate any help or advice.
I think any mode of cardio can be effective as long as it is intense and you are workout out of your comfort zone for that 16 minute range. You need to be “huffing and puffing” to created the desired agitation to your metabolism.
Hey Jeff,
Gotta say you are an inspiration to me. I have resolved to never take steroids, not that I plan on being an IFBB pro or anything. I appreciate all the information and helpful advice that you have given to me and anyone who has asked. My question is what would be the more intense workout for someone who is hitting a plateau?
Thanks!
I think the intensity comes from not switching the workout but rather striving to better your numbers one way or another each workout.
Hi Jeff,
Please can you tell me what heart rate to use for Max-OT cardio?
Right now I workout 30 minutes in my aero zone, it is 70%-80% of my max heart rate, I read that on the internet but I would like to try your method but I would just like to know what heart rate to be aiming at 🙂
Thanks 😉
I didn’t chart my heart rate. I used “rate of perceived exertion” and I made sure I was working out of my comfort zone each cardio session. Whatever distance I set in 16 minutes I strived to beat it each time.
http://www.jeffwillet.com/newsite/2010/05/short-durationhigh-intensity-cardio-is-key/
Hi Jeff,
I have a quick question In regards to Max OT weight training and Cardio. When you take a week off training every 8-10 weeks for the Max OT guidelines, do you take a full week off weight training AND cardio? Or do you continue to perform cardio and just take a week off weight training? Just wondering as my cycle for a week off Is coming up and am just not sure If In should take a week off both weight training and cardio or just the weight training.
If fat loss is a an emphasis you can continue to do cardio. If you are in more of a maximum muscle building phase I would take the week off from cardio as well.
Hi Jeff,
I am currently about 13 weeks away from a contest and have been doing 6 cardio sessions per week and was curious at what phase or weeks during contest prep is it best to do 2x a day cardio? I really am focusing on being ultra lean and have been prepping for 5 weeks already and feel I am where I should be at 12 weeks out.
Thanks!
I usually start 2 x day cardio somewhere around the 6 week out point. This of course is dependent upon your condition. Remember, you can never be too lean for a contest!
Hi Jeff! First up just want to say I’m a big fan and think ya awesome that you put so much free info on your site and really respect that you respond to everyone’s questions. I am a bit lost concerning pre and post cardio nutrition during a comp prep stage. Just a basic guideline would be very appreciated. Cheers
Thanks! Glad you enjoy the web site and blog.
Post cardio during pre-contest phase when it is on a Non-Training Day (Cardio only) I follow with a post drink as I would a workout. There may come a point where that needs to be skimmed away depending upon your total calorie target.
Post cardio on a training day if cardio is done separately from weight training I would also follow it with a drink in the early stages but there will come a point in the calorie skims where you will remove the carbohydrates and protein and can simply follow the session with L-Glutamine. The skimming happens progressively over time so that would be reduced in stages.
Thanks very much Jeff. And what about pre cardio nutrition on the two different days?
I would fit cardio in between meals and not do anything specific pre-cardio as far as a drink is concerned.