The Most Effective ‘Cardio’
For Fat Loss
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Alternate kettlebell swings with light cardio activity to allow heart rate to recover
On lifting days, perform this routine after weights. On non-lifting days, perform this routine and then follow with core exercises—sit-ups, wood chops, etc.
20 reps Two Hand Kettlebell Swing
Alternate with either:
1 minute jogging on treadmill (or walk fast on high incline)
or
2 minutes on spin bike, pedaling fast but with light resistance
or
90 seconds on rower, at a moderate to fast pace
Go back and forth without a break for a set period of time
—at least 15 minutes;
work up to 30-40 per session, at least three times per week.
Protein servings:
4 oz beef 21-24g
1 slice cheddar cheese 5g
4oz chicken 26g
4oz cottage cheese 20g
Large egg 6g
Egg Beaters ¼ cup 6g
Protein powder 1oz 17-22g
Canned salmon ¼ cup 12g
White tuna 3oz 20g
Turkey 4oz 20-25
For example, to reach a goal of approximately 150 grams protein/day, the following protein foods would cover intake:
Breakfast 3 eggs 18g
Snack 2 slice cheese
2 slice beef 20g
Lunch 6oz tuna 40g
Snack Protein drink 40g
Dinner 6oz beef 30g
148g
©2007 by Brian Petty, RKC