amalsha918@gmail.com 30 Dec 2022 FAT LOSS CARDIO GUIDE FIND THE IDEAL CARDIO PLAN FOR YOUR GOALS HIIT CARDIO LISS CARDIO High Intensity Interval Training Low Intensity Steady State Cardio Peter Khatcherian amalsha918@gmail.com 30 Dec 2022 DISCLAIMER Peter Khatcherian is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. All documents included or exchanged between Peter Khatcherian and the Client are intellectual property of JAKKED LLC and are not to be copied, sold or redistributed without my written consent. Use of the information in this program is strictly at your own risk. Peter Khatcherian and/or JAKKED LLC will not assume any liability for any direct or indirect losses or damages that may result, including but not limited to, economic loss, injury, illness or death. PETER KHATCHERIAN - Fat Loss Cardio Guide amalsha918@gmail.com 30 Dec 2022 FAQ What is the Difference between HIIT Cardio and LISS Cardio? HIIT Cardio (High Intensity Interval Training) Is done by alternating periods of high intensity (near or at maximum effort) with low intensity (very easy or complete rest) intervals. Great examples are short bursts of all out sprints followed by walking. This can be done in many ways but my personal favorite would be 10-15 seconds or approx 100 Yard dash followed by 2-3 minutes of complete rest. This can be done for 5-15 intervals of each. Low Intensity Steady State Cardio (LISS) can be any form of cardio done for extended periods of time. Simply put 20-60 minutes of "light to easy" cardio would fall under LISS. Should Bodybuilders use HIIT or LISS to burn fat? There are pros and cons to both HIIT and LISS for everyone. For bodybuilders specifically the pros of HIIT are -Increased muscle retention as HIIT sessions are very short in duration keeping catabolic activity very low (during cardio) -Can further stimulate the metabolic rate -Retain or even stimulate muscle growth especially in the lower body when doing exercises like sprints and sled pushes. The cons for bodybuilders include -Much higher injury risk (sprinting and other high impact exercises require great mobility and flexibility to avoid injury. -HIIT training is very demanding at both the local level of the actual muscles use as well as systemically as it greatly impacts the nervious system. -Overuse can greatly impact your recovery as well as increase your injury risk as a bodybuilder during both your actual HIIT sessions as well as in the gym weight training. PETER KHATCHERIAN - Fast Loss Cardio Guide amalsha918@gmail.com 30 Dec 2022 FAQ For Bodybuilders the Pros of LISS are -Low injury risk -Can be done on any machine or even without access to cardio equipment -Less physically and mentally taxing compared to HIIT The Cons of LISS for bodybuilders include -Time requirements (LISS can add up to hours per week on top of weight training -Generally much more "boring" What is an Ideal starting point for HIIT Cardio HIIT when done correctly can be very taxing. With that said I generally recommend people start on the low end of only 5 intervals. This can be done two ways 1: 15 seconds (all out) followed immediately by 45 second (light pace) this makes up a full 1 minute interval. Repeate for 5 total intervals including a light warmup and cool down and you are done! I generally recommend performing this protocol on something safe like a spin bike, or any cardio machine in the gym you can completely lock into. 2: 10-15 seconds all out followed by 2-3 Minutes rest. Again Including a warmup and cool down. This method looks like its "easier" but the longer rest periods are required for more taxing movements such as sprinter or sled pushing. You can literally do a 100 yard dash and walk back before repeating to accomplish this protocol. For custom programs email me: Peterkhatcherian@gmail.com PETER KHATCHERIAN -Fat Loss Cardio Guide amalsha918@gmail.com 30 Dec 2022 FAQ Whats the most HIIT you reccomend for Bodybuilders? This question is very specific to the overall training program. For example if a bodybuilder is weight training only 3x per week I would be ok with seeing more HIIT sessions in the program. Compared to a bodybuilder weight training 6x per week Id like to keep HIIT at the minimum. As a general rule of thumb HIIT should be done with a day of rest in between and in many cases no more than 3x per week at 10-15 intervals each session. Whats the most LISS you reccomend for Bodybuilders? My general rule of thumb is to keep cardio as minimal as possible while getting the desired effects. If you can get lean only doing 20 minutes of cardio, why would you do 60 minutes? In fact LISS can have a negative impact as well if too much is done. More cardio than needed often results in muscle loss and an overall fatigued and depleated physique, not what we want in bodybuilding. Where should I start when adding in cardio and what kind? 2-3 LISS sessions per week at only 20 miuntes is a great starting point. This will help increase energy output without having any negative efffects on performance and recovery. As needed you can increase liss to 30 or even 40 minutes as well as add additional days. Remember there is a point of diminishing returns and if you find yourself needing an hour per day of cardio to loose fat you might want to look at your nutrition. Adding in HIIT Sessions are a great way to further increase your fat loss and starting out low with 1-2 sessions per week at 5-10 intervals is a great place to start. Remember only do as much as needed to acheive the desired result! amalsha918@gmail.com 30 Dec 2022 IF YOU HAVE ANY FURTHER QUESTIONS NOT ANSWERED IN THIS GUIDE, PLEASE FEEL FREE TO SEND ME AN EMAIL AT: PETERKHATCHERIAN@GMAIL.COM IF YOU NEED FURTHER HELP SETTING UP YOUR OWN FAT LOSS PROGRAM AND WOULD LIKE TO WORK WITH ME DIRECTLY,PLEASE FEEL FREE TO SEND ME AN EMAIL AT: PETERKHATCHERIAN@GMAIL.COM
