Tag Archives: cardio training

Two Amazing Findings From A Running Study

I KNEW IT!

That was my first thought when I saw this medical study about running: the important point is not to run fast, but just to run. Even slow, even less than 50 minutes per week.

This approach has worked wonders for me: my maximum fat loss ever has been when I was running at slow pace.

What I did not expect however was the extend of these benefits for your global health, not only for weight loss results.
Plus a second surprise that I had to read twice to believe it 😉

First Finding

This medical study is a BIG one [1]. Believe it or not, 55,000 people have been included in a 15 years follow-up! The goal was to track the cardiovascular and global health benefits for 13,000 runners compared to 42,000 nonrunners. Well, the difference is huge:
* 30% reduction in all-cause mortality
* 45% reduction in cardiovascular mortality
* Life expectancy increased by 3 years for all-cause mortality and 4.1 years for cardiovascular mortality.

If this doesn’t motivate you to jump in your sneakers, to be honest, I don’t know what else would do it 😉
Maybe the next part, right below?

Second Finding

Here is the best part for most of us who are not *exactly* 4-minute milers 😉
The 13,000 runners have been divided into 5 groups, based on speed and total running time per week. Well, guess what? The first group who was running fewer than 6 miles or less than 52 minutes per week has the same health benefits than the the second, third, and fourth group! Can you believe that? It means that you don’t have to run fast or hours-long to get all the health benefits!
This is a point that I have always “suspected” but it’s so good to see it confirmed by scientific research: you can get maximum benefits from running at very low doses, at slow pace and during small periods of time!

Here is a picture showing the main results of the study:

Running Reduces All-Cause and Cardiovascular Mortality Risk

(Source: JACC Journal of the American College of Cardiology)

So if you want to lose fat, don’t run fast. I know it seams counterintuitive but it’s true: running fast is just counterproductive for most of us.
We have now medical evidence that you will have the same (huge) health benefits than almost all other runners, yes, even those who run 4 times a week and twice your speed!

Find Your Own Pace

Stay far below your maximum heart rate (MHR), ideally 60 to 70 percent. If you don’t know your MHR, it’s easy: 220 minus your age.
Example: if you are 40, your MHR is 220 – 40 = 180 thus the ideal heart rate during cardio training is between 108 (180 x 0.7) and 126 (180 x 0.7).
In that way you have a low and regular energy demand and your brain decides to use energy from fat cells (lipolysis) instead of glycogen stored in your muscles.

Look At These Tips

If you need some extra motivation to start running, here are my previous posts on this topic: in all modesty they are loaded with cool tips that will convince you to hit the road — no chance for fake excuses anymore 😉

 
Joints hurt, the typical fake excuse not to runYou Say You Can’t Run? I don’t believe you.

 

 

Find a new motivation with these 12 tips for a Happy Running12 Tips For A Happy Running: except one, they all come from my own experience since years and trust me, they work!

 

 

Running at lunchtime has many benefitsRun at Lunchtime: your boss will thank you, really.

 

 

Losing That Stubborn Fat With CardioA last one: why is running so effective at Burning That Stubborn Fat.

 

 

What I also appreciate in this finding is that running slow is compatible with Ephedrine, alone or in an EC stack: as long as you avoid High-Intensity Interval Training (HIIT) you are on the safe side and you get the extra bonus from the physiological effects of ephedrine. If you want to lose weight, I know NOTHING that can beat ephedrine plus cardio training at low heart rate.

That’s it! Please share this information around you! Friends, relatives, co-workers, they all can get the tremendous health benefits shown by this medical study. Reducing health risks by 30 to 45 percent and increasing life expectancy by 3 to 4 years… and all that by running small amounts of time at very slow pace!

Think about it: what could be more important for them in the long run? If you care for them, tell them about this study. Use these nice buttons below to “share the knowledge”.

Take care,
Mike

References:

[1] D. Lee et al. “Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk“.  JACC. 2014;64(5):472-481.

© 2011-2015 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com

Cardio To Burn That Stubborn Fat

If you jumped to this page by mistake, welcome first 😉
This post is part of a series of articles about the famous bodybuilding cutting phase and how it can help “normal” people in their weight loss plan. Here is the first part, nutrition when cutting, and the second about exercising to cut fat, not muscle.

Seriously, No Cardio At All?

Seriously, No Cardio At All?Here is where I disagree with most people about exercising during a cutting phase: the common advice is to avoid long aerobic sessions because it would shrink your muscle mass.
Some sites even recommend NO cardio at all! For me it makes no sense. I know that most bodybuilders hate cardio but this is not a reason to tell people to avoid it. Think about it in a reasonable way: why should you exclude cardiovascular exercises that have evident benefits for your health just because some people tell you that “catabolic is bad” and “anabolic is good”? In their mind, catabolic exercises result inevitably in muscle loss and anabolic sessions are the best way to grow muscle fast. OK, but not the ONLY way to build muscle or to preserve it: what about these athletes who train cardio during years? Don’t they have enough muscles? 😉 They often have amazing physiques with lean, dense muscles built over years that will also last for years by minimal exercising – Time does not respect what is done without him.

Am I a bit overreacting?

HIIT is just too hard when you are overweightMaybe 😉 I just have the feeling that a lot of information found in fitness sites might be misleading for overweight people. When I read that cardiovascular exercise is just a waste of time, sorry… Words are important and all people interested in weight loss are not athletes or even highly trained people, so please no generalization when comparing the respective weight loss results of HIIT compared to steady-state cardio training, especially for people with a BMI over 30!

Cardio Training Health Benefits

Exercising has many health benefitsLet me tell it again: cardio training presents many health benefits, including those associated with weight loss but not only.

  • Your heart is a muscle, if you get it pumping at a higher rate with regular cardiovascular exercise it will become stronger: every beat will pump more blood, your resting heart rate and blood pressure will decrease and consequently you will significantly reduce the risk of heart diseases.
  • If you run regularly, you will increased your muscle strength and endurance, your joint flexibility and bone density and thus reduce the risk of osteoporosis.
  • Your blood cholesterol and triglyceride levels will decrease progressively.
  • Cardio training will also reduce stress, anxiety or depression and will have a positive effect on your sleep.

Losing That Stubborn Fat

Cardio Training Increases CapillariesNow more specifically about weight loss benefits: if you exercise in the aerobic mode, let’s say 30 percent below your anaerobic threshold, you will lose fat inevitably. Aerobic training increases the number of capillaries in your muscles and in your fat tissues. This is very important: capillaries, the smallest blood vessels in your body, transport nutrients and wastes in both ways to your tissues. The more capillaries you have, the more oxygen will be served to your muscle and fat tissues. From several medical studies we know that aerobic exercise has two major benefits:

  • it will improve your capillary density by the growth of new capillaries [1]
  • it will also improve the effectiveness of the existing capillaries, regardless of density [2].

The end result is that your muscles will become more efficient at using fat during exercise and even at rest. Plus something that will ring a bell for most you: stubborn fat anyone? Developing new blood vessels in your fat tissues is a mandatory condition to burn this stubborn fat in these desert areas 😉
Cardio training will also help your hormonal balance by stimulating epinephrine, norepinephrine, insulin which all play a role in fat burn but also cortisol and endorphins, the feel-good hormones.

In a Nutshell

Losing That Stubborn Fat With CardioWhen you are in a cutting phase, you do your best efforts to lose fat, so why should you ignore cardio that will burn fat and especially this stubborn fat that is so hard to mobilize, even if the price to pay is a small reduction of your muscle mass? You will have time later to build it again! For me it is much more difficult to get rid of fat than to build muscle. That’s what I was meaning by “think about it in a reasonable way”, it’s a matter of proportions and common sense: it’s not a disaster if you lose a very small part of your muscle mass, considering that you lose a lot of body fat at the same time. It’s not all or nothing, black or white, there are many shades of grey in between — something like fifty, I’ve heard 😉 It is possible to reduce this muscle mass loss as low as possible and we will detail that in the next post, along with recommendations for your exercising plan, of course taking into account the physiologic support of ephedrine for fat burn.

References

[1] Robbins JL, Duscha BD et al. “A Sex-Specific Relationship Between Capillary Density and Anaerobic Threshold”. Journal of Applied Physiology (1985). 2009 Apr;106(4):1181-6.

[2] Gates PE, Strain WD, Shore AC. “Human Endothelial Function and Microvascular Ageing”.  Experimental Physiology. 2009 Mar;94(3):311-6.

Mike Budd

© 2011-2014 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com

Taking EC Stack Weight Loss to the Highest Level

In our previous post, we have seen that ephedrine and caffeine have synergistic weight loss effects that are highly superior to those obtained by taking only one of the two alkaloids. We finished our article by a kind of teasing sentence, saying that there were other synergies that would take your fat burning results to a much higher level.
Well, it’s time to reveal it now 😉

Weight Loss Synergy of EC stack and Cardio Training

Synergy between EC stack and Cardio TrainingThe fat burn results that we mentioned in the previous article were obtained by the intake of ephedrine and caffeine, without special physical activity during the medical studies. They are already better that those of coffee alone and ephedrine alone, but a bit of motivation can dramatically boost your weight loss program: as explained in a previous post, cardiovascular training during an EC stack will raise your heart rate and thermogenesis and consequently the physiological process of destocking fat called lipolysis will start earlier and last longer, even hours after the end of your physical activity. We insist of the necessity of a low intensity training, always below 70% of your maximum heart rate: first for safety reasons (ephedrine already stress your heart rate, thus no need to add to that) and second, because raising the pace will force your body to burn glycogen instead of fat, which is not what you want. Caffeine and ephedrine join their action to increase your energy level which will allow you to target 3 cardio sessions of 45 minutes per week ideally, without losing too much of your lean muscle mass.
Just as ephedrine and caffeine had synergistic effects, this new achievement in your weight loss program is also based on synergy between the EC stack and your cardio training: ephedrine will provide the needed energy boost that will allow you to run or bike during the cardio sessions without being exhausted. From experience we know that this is the main reason why people can’t stand such physical activity, it’s just too much demanding for them so they stop, usually by finding fake excuses 😉 With the energy bonus that you get from ephedrine you will find the inner strength and willpower to keep the rhythm of your sessions until you see results, thus generating a reward to all the granted efforts and finally entering a virtuous circle.

Best Weight Loss: EC Stack plus Cardio Training plus Diet

Synergy between EC stack and DietThis is the ultimate weight loss program that bodybuilders are using since years to achieve less than 7% body fat during their cutting sessions, usually before a competition.
Again, this is based on synergy: the challenge here is to maintain your physical activity with the same energy expenditure but without starving, despite a lower calorie intake. This is achieved thanks to the appetite reduction induced by ephedrine [1]. Physiologically, dopamine plays a big role in the regulation of appetite and ephedrine acts as an indirect dopamine agonist by increasing its release from the cytoplasmic pool (the cytoplasm is the jelly-like substance consisting of basically everything in the cell except the nucleus and where metabolic pathways occur). As for the synergy between ephedrine and cardio training due to the energy boost, we know from experience that this synergy between ephedrine and diet due to appetite suppression can make the difference between success and failure.

So here is the program that we have set up and fine-tuned in the long run  – please note that the word “run” has not been chosen by accident 😉

  1. Cardio training alone during 4 weeks, starting slow and increasing progressively
  2. Ephedrine alone for 8 weeks along with a smart diet
  3. Two weeks break
  4. Cardio training plus EC stack for 8 weeks
  5. Two weeks break again
  6. Grand Final with High Intensity Interval Training for 2 weeks, without ephedrine

Cardio Training will boost the weight loss effects of an EC StackThis strict cycling period is impressive and will keep you busy during 6 months, but remember: “Time doesn’t respect what has been built without him“. And we don’t know any better way to lose weight. Quick advice: take a picture of yourself before and after this cutting program, you will see two different persons 😉 Then the end of the journey will just the beginning of a harder one. Who said it would be easy? 😉 The challenge is to keep these pounds off your hips or belly, as your starving adipocytes would be so happy to restock within days all the fat that took you months to lose. Only a change of lifestyle with the right balance between nutrition and exercising will put you on the safe side.

Conclusion

We have started this article series with one question: is coffee good for your health and can it help losing weight?
We have analyzed tens of medical studies that show that a moderate coffee consumption has many health benefits which are partially due to caffeine but not only, other antioxidants components play also a positive role. Hence our recommendation to prefer coffee over decaffeinated coffee, unless you have personal reasons to do this choice. In other words, you should not be afraid to drink coffee only because you have been told that it was risky for your health, please refer to our in-depth analysis in case of any doubt.
But if your primary interest in caffeine is weight loss, you will probably be disappointed. Remember our image of a “bell curve” to have a representation of the balance between risks and benefits of coffee: after 4 to 5 cups of Joe per day, the risks for your health (sleep disorder for instance) will exceed the potential positive effects. As a result, you will not solve an overweight problem by drinking too much coffee, you will instead put your health in danger. Then we have seen that you still had 3 better ways to explore: first by adding ephedrine to caffeine (the famous EC stack), then by boosting your results with cardio training sessions and finally by following a light but smart diet: at this ultimate level, you will be using the full range of synergistic effects triggered by ephedrine and caffeine, these two amazing alkaloids.

Last words

Taking ephedrine in an EC stack is a serious decision that should be envisaged only under strict conditions:

References

1. Zarrindast MR, Hosseini-Nia T, Farnoodi F “Anorectic effect of ephedrine“. Gen Pharmacol. 1987;18(5):559-61.

Mike Budd.

© 2011-2013 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com

Boost your Cardio Training with Ephedrine

If you have a basic knowledge of ephedrine and if the word «cardio» doesn’t make you feel tired even before starting, then you are probably on the right track for your weight loss.

Ephedrine can boost your cardio trainingIndeed cardiovascular training is often associated to sweat, pain and boredom. Still it is one of the most effective way to burn fat. High Intensity Interval Training (HIIT) would destock more fat but it is a quite demanding exercise which is not recommended to people who don’t already have a good physical level. Thus cardio training is a good start. Ideally you would start building a solid cardio base before trying HIIT. And believe us, this time would not be lost, when you think at the list of benefits that you will get.

Benefits of cardio training alone

  • Your heart is a muscle, if you get it pumping at a higher rate you will progressively improve your athletic performance, you will have a larger stroke volume and a slower resting heart rate, and consequently you will significantly reduce the risk of heart diseases.
  • Hitting the road regularly will reduce the risk of osteoporosis and increased your bone density (contrary to popular belief, running is not dangerous for your joints).
  • Sweating on your bike will decrease your blood cholesterol and triglyceride levels.
  • Swimming at a good pace will help you building leaner muscle.
  • Rowing and all other cardio trainings will keep your body’s hormones in balance by stimulating several hormones: epinephrine, norepinephrine, cortisol, insulin and endorphins, the « feel-good » hormones.
  • Your mind will thank you also: your aerobic exercises will reduce stress, anxiety or depression, and many studies found a positive effect on sleep.
  • Last but not least, by exercising you are setting a very good example for kids who might join later.

Proposed cardio training sessions

You could start with 3 weekly sessions of 30 minutes at moderate pace and then target 5 per week. You will see quick progress and the next step will be time to increase intensity in order to improve your endurance: warmup, target heart rate, plateau and slowdown. It is important to decrease progressively for a better muscle recovery. Unless you train for marathon it is better to increase the intensity rather than the volume of your exercising. You should also vary your sessions as much as you can, preventing physical and mental boredom that treadmills masochists know very well. Try another sport, run with friends, have fun.

Benefits of ephedrine for cardio training

If you want to boost these benefits, ephedrine is the right choice for several reasons:

  • Ephedrine will increase your metabolism before you start your cardio training and multiply the positive effects during the exercise.
  • You will raise your heart rate and thermogenesis and as a result, lipolysis will start earlier and last longer, you will mobilize and burn more fat at low intensity training. Careful though: it is very important to stay below 70% of your maximum heart rate for two reasons: first because it is a safe precaution for your heart knowing the powerful effects of ephedrine (you don’t want to be in the red zone), second, you will lose more fat at low intensity because you will burn fat instead of glycogen, which is the stock of glucose in your muscle cells used immediately in case of high intensity efforts.
  • Another benefit of ephedrine, aside higher fat burn, will be a higher energy level which will help you keeping the cadence: we know from experience that a decreasing energy level is the main reason why people stop exercising, it’s just to hard.
  • Other positive effect of ephedrine: you will keep your lean muscle mass, or to be honest you will lose less, depending on the intensity of the cardio sessions. Anaerobic exercising such as High Intensity Interval Training would of course do better but again we don’t recommend it while taking ephedrine, our focus today is to burn fat while building lean muscle and improving endurance.
  • The last advantage of your intake of ephedrine is that it will reduce your appetite, this is interesting for people who want to lose weight without cravings.

Recommended cardio sessions with ephedrine

Boost your cardio training with ephedrineDepending on your goals and your timetable, our recommendation is to start building your cardio base without ephedrine, then with ephedrine for 8 weeks max, then resting 2 weeks, then cardio training with ephedrine plus caffeine (EC stack) for 8 weeks again (here you will have the huge effect), then rest again, then High Intensity Interval Training without ephedrine (second huge effect), and then cycling. If you keep this track, you will achieve amazing results. If your main goal is weight loss, your challenge is now to keep it off by adapting definitely your way of life to your new weight, by keeping exercising of course but also but stabilizing your food intake in quantity and in quality.

Conclusion

As a conclusion the benefits of ephedrine will boost your cardio training, but you must follow some rules to be on the safe side and to optimize your results. Theory is helpful but experience of practice is better: if you want a direct support from us, just get in touch. It could be the difference between success and failure in your weight loss attempt. If you want to buy ephedrine online, be sure to check our review of the best sites having real ephedrine for sale. Don’t buy fake products to virtual companies who have no stocks but unpaid bills and will be so happy to debit your order. Have also a look at these pages: safe EC stack dosage and standard EC stack dosage. It will give you all needed information, thereof the exact number of 8 mg ephedrine tabs and 200 mg caffeine tabs you will need for your EC stack.

Mike Budd.

© 2011-2013 Ephedrine, Where To Buy? All rights reserved.
Copyright http://ephedrinewheretobuy.com