The Best Cardio for Burning Fat

As you know, Dana Cavalea, the former Strength & Conditioning Coach of the New York Yankees, is my guru when it comes to fitness. He has great insight (and a great blog, as well) on health.

Here's something to think about: if you're not exercising four, five or six times per week, you're too busy!

The problem that people have is they get into the "I'll do it next week" mentality, which does not work! Stop that thinking and start today. Do something--walk, jog, whatever. And, if you're going to do cardio often, Dana wrote an interesting piece on some things that you should consider. 

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Speaking of cardio, I have noticed one huge difference between my training in NY vs. Florida... (and it is not just the residual tan)...

When I am in the colder climates, my conditioning and cardio is "machine" based.. but when in the warmer temps, I am outside running and walking.

Training outside is much HARDER!

Wind. Heat. Sun. Humidity. 

But the biggest differentiator?

The ground.

I can not use momentum or a motorized belt to move myself...

What does that mean?

If I want to move, I have to do the work. I create the power. I create the movement. That translates into more calories burned, more expired energy, and increased weight loss / fat burn over time.

The first few days training outside are rough on my body...

Breathing is more difficult.

Extra soreness in my quads, hamstrings, and feet. (this is why we need a recovery plan- ex. massage, pool, hot baths, foam rolling)

The same amount of volume I was doing at home is cut in half... but it feels like 10x more... 

So, as the weather begins to change for the better (minus the current snowstorm in the Northeast), I encourage you to begin transitioning your training from indoors to out.

I know that running can be tough on the "joints".. but starting slowly is essential... combining a combination of walking, jogging, and running to cover a certain amount of distance or time...

When we start Spring Training with our players, we do the same thing.. 

Slow, durational, low impact running... and gradually progressing to more sprint based interval work, and eventually full speed sprinting...

Now, I know the athletes reading this are used to "sprinting".. but for the Coaches and Corporate Warriors.. when was the last time you sprinted? Full speed. Without worry?

We need to get you back there... through progression.. and deploying my 4-Drivers which will ensure you are safe and focused on balancing your body and recovery...

Below, I am going to put a simple, PHASE 1, outdoor running program for you to try...