Owner of Max Fit Meals Running
To get the most from your cardio workout, you need to determine your goals. If you are interested in the mood boosting benefits of exercise, then choosing the activities that you enjoy the most makes sense. If you're interested in weight loss, you should be a little more selective in your choices. While any movement will burn calories, some exercises are more effective than others at helping you to meet your physique goals.

Many people choose steady state cardio because it is simple, not too painful, and is a straightforward way to lose fat. However, if you want to make the most efficient use of your time and get the best results, you need to rethink this approach. While one or two days of steady state activity will not harm your progress, and will aid in weight loss, there are better ways to spend your time.

High intensity interval training, or HIIT, is an effective way to lose fat, and tabata drills are a form of HIIT that are even more intense. Before you decide to add one or both to your workout routine, it helps to understand what each workout entails. All HIIT workouts include a period of high intensity exercise, followed by a lower period of recovery.

Both traditional HIIT workouts and tabata allow you a huge range in choices when it comes to selecting the exercises you perform. You can sprint, cycle, jump rope, perform kettle bell swings or burpees, or do any other exercise that you can perform at a maximum intensity. The variety of exercises available is limited only by your imagination.

You complete several cycles of higher and lower intensity activity until your workout is complete. A typical workout last 30 minutes or less. One common ratio used for HIIT is 2:1, so, for example, you would workout intensely for 30 seconds, then spend about 15 seconds working out at a moderate intensity to recover. Repeat this cycle for the desired length of your workout.

A tabata workout lasts four minutes total, not including warm-up and cool-down time. You workout as intensely as possible for 20 seconds, then rest for 10 seconds. Repeat the cycle eight times for a four minute workout. While it seems unbelievable that you can get a suitable workout in such a short amount of time, multiple studies have proven tabata to be an effective form of exercise.

It may be tempting to consider using tabata workouts for all of your cardio needs, but it does have its limits. The high level of intensity required for an effective tabata workout makes it a challenge for beginners. It also has limitations for even experienced gym goers when used too frequently. Working out at your maximum intensity level, even for a short period of time, takes focus and willpower. Integrating too many of these workouts into your program can lead to burnout, injury, or simply lack of progress as your workouts lose intensity.

To get the most from your exercise program, use a combination of steady state, HIIT, and tabata workouts. If you find yourself experiencing feelings of burnout, such as loss of interest in your workout, excessive fatigue, extended recovery time, or changes to your mood, you may need to reduce your workout load. You can do this by taking additional days off, or by reducing the intensity of your workout.

Paying attention to your diet is another way to avoid exercise burnout and get the most impact from your workout. Supplementing your diet with branched chain amino acids, or BCAAs, will help you meet your physique goals. BCAAs, such as those available from Forbidden Labz, reduce the rate of protein breakdown while also stimulating protein synthesis. Supplementing with BCAAs helps you gain muscle mass as well as maintain existing muscle mass while working at a calorie deficit. Using these supplements, along with diet and exercise, allows you to increase muscle retention while enjoying maximum fat loss.

Another way to improve your recovery from workouts, which allows you to workout more frequently and more intensely, is to properly refuel after each workout. When you have a busy lifestyle, it can be hard to dedicate the time needed to prepare healthy meals. Using a meal prep program, such as Max Fit Meals, allows you to always have a meal available. This reduces the temptation to run through the closest fast food restaurant, undermining your progress.

The most effective way to burn calories and maximize your physique is to workout at a variety of intensities, allowing your body to enjoy the benefits of high intensity work while also allowing time for recovery. Supplement your diet with branched chain amino acids, such as those available from Forbidden Labz, to maintain muscle mass and aid in fat loss. Finally, fuel your body with healthy, clean, nutritious food that your body can use as fuel, such as meals provided by Max Fit Meals.
Kris spencer Founder of Max Fit Meals


Kris Spencer is the Owner and Founder of ShopMaxFit, Maxfit Meals and MaxFit Blends in Salinas, California. He has been in the health and nutrition industry for over 25 years. His dedication to help others was spawned by his own struggles with eating right and living a healthy lifestyle. He is now able to pass along his vast knowledge, experience and success to the community of Monterey County and beyond.