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The Solution to L.S.B.C ( long slow boring cardio)

Tips and Advice | Workouts

Hey there,

I hope you read my last post about cardio, if not then check it out :)


Anyhow, In it, I gave you some reasons, backed by studies of why cardio isn’t the best of things for you for a variety of reasons which I won’t go back into here ( like I said, ya got to go back and read it for yourself )



As promised at the end of that post, here is the solution to L.S.B.C and its called Metabolic Conditioning or Metabolic Resistance Training . But first, here is another bit of info for you to digest->>>>


According to the website,  FitDay,  jogging at 6mph burns just over 8 calories per minute. And here’s more bad news->>>
Jogging does NOT have an AFTERBURN. So if you exercise for 20 minutes, you burn just a measly 160 calories. All that boring cardio is not even enough to burn off an afternoon treat ;(
But at least cardio is better than crunches.  Well kind of :)
Men’s Health says it takes 22,000 crunches to lose a pound. One pound of fat contains 3,500 calories, so one crunch burns just 0.159 calories. If you do 20 crunches in a minute, that’s 3 calories per minute from crunches. No wonder crunches are a WASTE of time :/
Ok ,Ok  I hear you saying, ” so how do I burn a load of calories in a short space of time when I’m so busy ? “
Back to the METCON. These next 5 exercises will burn between 15-22 calories per minute, now that is close to about as good as it gets, the only other exercise that I can think of that will burn more per minute is hill sprints. Now hill sprints are an excellent way of getting you lean, fit and strong but who can sprint for long periods of time ?????? (They are an excellent addition to a well planned, periodised athletic program)
As an expert trainer, I know plenty of exercises that you can do that, makes each one at least TWICE as good as cardio and FIVE times more effective than crunches
Want to know what they are? I’ve put them in a circuit for you->>>
1A) KB Swing
1B) Bear Crawl
1C) KB Snatch
1D) Tuck Jump
1E) Burpees
You can vary how to do these circuits to change things up by doing each exercise for time such as 30 seconds on each move with only 30 seconds of rest at the end of the circuit and repeat for 3/5 circuits depending on time, fitness levels etc or you could do them for reps, again, rest only at the end of each circuit
But ” Hold on, What if I need to train at home and haven’t got any equipment” I hear you say. Well don’t worry cause as always I’ve got your back ;)
Try this->>>
1A) Jumping Jacks
1B) Mountain Climbers
1C) Burpees with 2 jumps
1D) Lunge jumps
1E) Bear Crawl
1F) Broad jump
Again, for time or reps, this requires no equipment and no complex moves although the calorie burn rate will be around 15-20 per minute with no equipment, this makes so much more sense than traditional cardio
As always, if you need or want more information or want to experience the intensity of training correctly and ACTUALLY GETTING RESULTS  then contact me on for more info at Athletic Performance Training
Look out for more posts next week but if you have any ideas on subjects for posts then please let me know
Mark ” The Solution ” Lammas
Athletic Performance Training