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Health and Fitness

Cardio Rules Explained Once And For All!

I’ve been meaning to write another post about cardio for a while now, in large part because I think some of the things I’ve said may have been mis-interpreted to imply I don’t believe in any cardio, ever. This is most definitely not true, so I want to cover the ‘rules’ of cardio once and for all.

The first rule of cardio is that in its traditional (meaning 1980s) sense at least it absolutely does not rule. Not if lasting fat loss and lean muscle are important to you. We’ll talk about why, and I’ll explain what type of cardio I am a fan of, but first let me give you a little background.

i’m a cardio queen from way back

I haven’t always been anti-cardio. In fact, I’m still not completely anti-cardio, although you could be forgiven for thinking so the longer you spend on this blog. The truth is I’ve spent years as a cardio queen, and the (less frequently admitted to) truth is that there’s something about a major lung-burning sweat session that still really empowers me. I don’t know if this is because (apparently) running activates endorphins from the same centre of your brain that near-death does, or if it’s the perception of achievement and calories burnt drummed into me from years back, or if it’s as simple as I love pushing myself to the max. Probably a bit of all three.

But whatever the reason, these days I prioritise results above doing regular bouts of endurance cardio or even too-regular bouts of interval cardio.

could your cardio routine be making your butt bigger?

According to an ever-growing group of health experts, cardio exercise as a fix-all for fat loss and even for cardiovascular health has been far overrated. In fact, strength coach Charles Poliquin, who is arguably one of the world’s leading fat loss experts, talks about the adaptation process your body goes through when you repeatedly perform cardio exercise as a primary reason for over-exercisers struggling to lose fat, and possibly even increasing it (as I controversially wrote about over here).

The most recent reference I have seen to the concept of exercise not aiding fat loss was actually in a call-out from Cleo magazine – they were asking just yesterday for experts to comment on new research indicating that exercise does not help you lose weight.

And that’s just the tip of the ice-berg. You can, of course, find anything you like to support any possible argument or theory on the internet, but certainly not always from reputable clinical sources such as these –

So. The long and short of it is not to trust everything you read on the internet, but simply to consider that perhaps recent ‘wisdom’ on health and fat loss is not all it’s cracked up to be. You only have to look around to see that!

When it comes to working out, to eating well, to anything really I am a big believer in hormonal response and doing what nature intended, rather than simply calories in versus calories out. It works for me!

the rules on cardio

So let’s talk about the rules on cardio, because I do want to make it very very clear that I am absolutely not against ALL cardio and in fact I DO think you should be including sweat sessions as well as pure strength sessions (on a side note, a proper strength session should definitely also BE a sweat session!).

Confused much? Keep reading.

1. Keep it short most of the time – I’m talking under 30 minutes short. The maximum amount of pure cardio I allow my clients to perform on a regular basis is 20 minutes of interval work. An ideal breakdown for this is 30 seconds of intensity followed by 90 seconds of recovery. Repeat 10 times. I’d recommend doing this no more than 3 times a week, and only as a supplement to your weight training program.

2. Keep it shorter – as you start to focus increasingly on ideal nutrition and weight training you’ll slowly be able to let go of the ‘need’ to do cardio. That guilty itch may never go away – sometimes I still have a little freak out moment about not doing any ‘real’ cardio despite the fact that I easily maintain a size 8 lean body without it – whereas I used to battle to be size 10 or even 12 when cardio was the bread and butter of my training. There are mixed reviews on training such as Tabata (8 rounds of 20 second work plus 10 second rest; 4 minutes total), but I’ve found that this sort of structured interval training can be enough to really finish off a weights session with a bang.

3. Mix it up. Outdoor activities such as hill climbing, hiking, playing sports, and even some indoor activties such as well-instructed kickboxing or muay thai are all great forms of ‘real’ cardio. By real I mean that whilst they may certainly go for over 20-30 minutes, they involve movement variety and can be considered (IMO) more natural than repetitive steady-state cardio on gym equipment. Using gym cardio equipment, by the way, has been shown in Canada-based research to increase insulin resistance by up to 46%! Due to the dirty electricity.

4. Break the rules once in a while. Yes, even my rules! Going for a massive ride, or run, or walk now and then (gasp, steady state cardio!) is FINE. Especially if you love to do it, but even just to give your body a change now and then. My point with all of my posts on cardio is largely that people take it too far thinking the answer is 40+ minutes of endurance cardio every time they workout. I do not mean you should be scared of or avoid ever doing this style. If you love to do spin, by all means do it once in a while, but don’t do it 4-5 times per week because you think it will get you lean. I hope all of that makes sense?!

5. Get creative! For more ideas on how to makeover your cardio routine and finally get lean, check out this earlier post.

cool stuff to maximise your training success!

  • For a daily insight into how I eat and train be sure to ‘like’ the Woman Incredible Facebook page!
  • Will you take the Skins challenge with me? All week this week I am training and recording my recovery (wearing normal gym gear), and then next week I am going to use Skins compression pants and compare the difference. I’ve never tried compression gear before so I think it’s time to see what all the fuss is about!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/