Welcome to Day 4
Ditch the Cardio – Train Smarter, Not Longer

Today I want to talk about why long slow cardio might be slowing down your results. Don’t get me wrong – I love running, I think it’s a great way to get some active recovery in, and also to clear my mind – but l also know, that our bodies were made to do so much more, and there are more effective way to spend your time.

One of the biggest misconceptions that people have, is that long slow cardio is the best way to lose body fat. The problem with slow cardio is that it doesn’t help build lean muscle mass. it’s this lean muscle that helps you perform better, it gives you that toned look and more importantly it burns fat! Yes you can eat more! In fact Long slow cardio does the opposite and makes your body shed lean muscle mass. So while you might be losing weight, you’re not actually losing fat, and over time your results will plateau, because of the loss of lean muscle.

To make the most of sessions at CrossFit U, we start with a strength building – either through gymnastics, or weight lifting. The aim is to help you build healthy, metabolic, lean muscle. Don’t worry girls you won’t end up looking like a bodybuilder, but you will be able to eat more of the foods you love. The session then finishes with high intensity training. Like I mentioned in the first Video, High intensity training has been shown to be far more effective that long slow cardio.

I can’t teach you how to lift weights in our home course – it’s quite technical, and it’s why we have a CrossFit Beginner Course. The course last 3 sessions, and it’s a small group session, run by a CrossFit U Coach. The aim of the course is to make you empower you with the skills to get stronger, so that you feel comfortable and safe in our class sessions.

Today we are going to smash out another high intesnity workout. It’s called an EMOM – Every minute for 20 Minutes I want you to perform an exercise that lasts 30 seconds. I like to use the 10 Burpees, but if you can’t do 10 burpees in 30 seconds, do as many as you possibly can, you will get better and better. The first few minutes will be tough, but I promise if you last till the end when we get to the end, it’ll will be more effective than going for a 1 hour run! Check out the notes below for more info on performing the burpees, and also some scalings.

Have an awesome session, and I’ll see you tomorrow, where i talk about the number one reasons why most people either succeed, or fail at their health and fitness joruney, and what you can do about it! See you tomorrow! Also if you have any questions at all give me a call or email me at alex@crossfit-u.com. I would love to hear how your finding the program and help you out with anything you need.



Let us know how you're going!

13 + 1 =

Don’t worry if you’re not able to do Burpees – pick your favorite exercise that will help get your heart rate up! Here are a couple that would suggest:

Running (Just keep an eye on the clock)
Star Jumps
Air Squats
Sits Ups
Step Ups

The key is to get your heart rate up, and then to give it time to recover!