Cardio, Abs & Mobility Program
|
Greg O’Gallagher
|
Kinobody.com
2
Copyright Notice
No part of this report may be reproduced or transmitted in any form
whatsoever, electronic, or mechanical, including photocopying, recording,
or by any informational storage or retrieval system without expressed
written, dated and signe
d permission from the author. All copyrights are
reserved.
Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only. I am
not a doctor and this is not meant to be taken as medical advice. The
information provi
ded in this book is based upon my experiences as well as
my interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults only.
You should consult your physician to insure the tips given in this c
ourse are
appropriate for your individual circumstances.
If you have any health issues or pre
–
existing conditions, please consult with
your physician before implementing any of the information provided in this
course.
This product is for informational pu
rposes only and the author does not
accept any responsibilities for any liabilities or damages, real or perceived,
resulting from the use of this information.
Cardio, Abs & Mobility Program
|
Greg O’Gallagher
|
Kinobody.com
3
Cardio & Abs Training
–
What to do on your rest days for Aggressive
Fat Loss & Maximum Abs Defin
ition
This guide covers exactly what to do on the other four days to maximize fat loss, conditioning,
athleticism, abs development and mobility.
In fact, this routine will make dropping body fat and staying lean much more enjoyable. As well,
you will b
ecome more athletic, your body will feel incredible as you will develop awesome
mobility and become more agile.
Furthermore, the abs routines from this program will work better than anything else to develop
the thickness and density of your abdominal wal
l while injury proofing your body. This will result
in chiseled six pack abs, provided you reach a low body fat.
So in conjunction with the Aggressive Fat Loss Lifting & Nutrition plan, this routine will develop
the total package of kinobody physique and
athletic development.
One quick note
This guide is not 100% necessary to make great results on the Aggressive Fat Loss Program. If
you stick to the lifting and nutrition, you will see really good results.
That said, this component of the program wil
l increase fat loss, improve abs development,
improve conditioning and enhance mobility, posture, flexibility and injury proof your body.
That said, if you can’t make it to the gym or you miss some of these workouts, it’s not the end of
the world. It won
’t kill your progress.
In fact, I originally followed the Aggressive Fat Loss Program without the cardio & abs work.
That said, I added these workouts into the program to accelerate progress.
So my advice is if you want to push the rate of progress, add
the cardio and abs work. It will
have a profound effect. But if you can’t make it to the gym, don’t stress out about it!
If you’re able to do all three cardio and abs workouts, amazing. If you can only do two, that’s still
great. And if you only manage
one, hey, you’ll still see very good progress.
That said, at the very least, if you’re not going to be doing these workouts, you at
–
least want to
get some activity on your rest days, that will ensure you stay in an aggressive diet. So if you
can’t do the
se workouts, still aim for 40
–
60 minutes of activity or walking.
Cardio, Abs & Mobility Program
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Greg O’Gallagher
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Kinobody.com
4
How is this different than any other fat loss and abs workouts?
Most workouts on fat loss completely miss the boat. They do one or many of the following
1.
They deplete your nervous syst
em
–
impairing recovery for strength training sessions
2.
They cause interference
–
reversing the positive strength, power and hypertrophy
adaptations from your strength training sessions
3.
They focus on burning a ton of calories without any thought to how thi
s affects your
appetite, mood and will power reserves
4.
They overemphasize the afterburn effect which only accounts for a small amount of
calories burned
5.
They are mind numbingly boring or/and exhausting
Most abs courses also miss the proverbial boat
…
1.
They
burn your abs with ultra high reps and circuits but don’t actually build abdominal
strength or muscle
2.
They focus on excessive amounts of forward flexion (crunch style movements), that
destabilize the spine, increasing your risk of back pain and injury an
d do little to develop
great abs
3.
They give you set and reps to do without showing you how to progress to challenging
abs movements synonymous with elite abs development (full hanging leg raises)
4.
They perform way too much volume and don’t provide ample re
covery between sessions
What this course is and what this course isn’t
This course is about using some pretty simple, yet effective cardio strategies to maximize fat
loss and leanness. But this course is not about getting you ready for a marathon or t
rack meet.
In fact, trying to maximize endurance and aerobic capacity is completely counter productive to
strength and muscle development.
This program is about developing a solid level of base fitness. This is the level of conditioning
that you can ma
intain without impeding strength and hypertrophy development.
This is also a good level of conditioning to be physically capable in multiple areas of life. So
you’ll be able to keep up with anything life throws at you. That said, don’t expect to be ready
for
a 5 round MMA fight or a full marathon. This program is not designed for professional athletes
or marathon runners.
This program is not about being incredibly tough or exhausting. It’s about getting results. I want
you to pour your drive and intensi
ty into your strength training workouts. Not these workouts.
Cardio, Abs & Mobility Program
|
Greg O’Gallagher
|
Kinobody.com
5
If you put a ton of effort into your workouts on your non lifting days, you will screw up your
recovery and set yourself back.
These workouts should be challenging but still fun and enjoyable
. In fact, I want you to look
forward to these sessions.
Why would I ever want these sessions to be enjoyable? Well because success isn’t always
about killing yourself.
Many times it’s about working smarter, not harder. And sometimes it’s about finding
ways to
have your cake and eat it too.
And this is what this course is precisely about! Having your cake and eating it too. In fact, these
are my favorite routines to do with my girlfriend.
In fact, this workout is like the perfect gym date! And I gua
rantee you if you do this with your girl
or a new girl, she will be hooked and will be begging to workout with you again.
Now don’t worry if you’re doing this routine by yourself. I usually do this routine alone. And it’s
just as fun. I’ll listen to some
awesome music while I jump rope and hit my abs. Then when I do
my incline walking I’ll throw on a podcast or audiobook and the time fly’s away.
This is definitely an amazing break from a day filled with work and stress! In fact, when I don’t
do these wo
rkouts it’s almost like there’s a void in my day and I miss it dearly.
Just exactly what these workouts will give you?
These workouts will accelerate fat loss without impairing strength, muscle development, power
or recovery.
You will also burn a good
amount of calories without raising your appetite. The jump rope drills
will develop speed, balance, agility, movement efficiency, coordination and a solid level of
stamina.
You will become lighter on your feet. And because you’re working on a skill, it’
s far more
enjoyable than simply running. Combine jump rope with some good music and it’s an absolute
blast.
The core and mobility drills will build strong and muscular abs while improving total body
suppleness and injury proofing the body. At a low bod
y fat, you will have some seriously defined
and etched out abs.
Cardio, Abs & Mobility Program
|
Greg O’Gallagher
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Kinobody.com
6
The incline walking will burn a good amount of calories with a neutral effect on appetite. You’ll
also build up your calves. Throw on a good podcast or audiobook or talk with a friend and th
at’s
a very productive activity.
Altogether the benefits of doing this style of workout on your rest days is absolutely massive!
And let’s not forget the effect exercise has on mood and wellbeing. Listen to music, boost
conditioning and athleticism, deve
lop chiseled abs and enjoy some great podcasts. Yes, please!
Cardio & fat loss?
The role of cardio activity for fat loss is actually quite interesting, although by most people, it’s
completely misunderstood.
What proper fat loss cardio is designed fo
r and what it’s not designed for:
Cardio is not designed as a one stop solution to drop body fat. Meaning, just because you
perform tons of cardio, does not mean you will lose weight.
Heck, it doesn’t even mean you won’t gain weight.
You see, fat los
s takes place when you consume fewer calories than you expend.
And in many cases, doing too much exercise can trigger the ‘athlete’s appetite effect’.
This is another way of saying, the more active you are, the more you will eat. Have you ever
spent ti
me with athletes? They tend to eat a ton of food.
Your fat burning cardio routine needs to be designed on the premise of minimal effective dose.
What’s the least amount of cardio you can perform to support fat loss.
If you do too much cardio, you will
trigger the ‘athlete’s appetite effect’. At a certain point, the
additional calories burned will result in a heightened appetite.
This can be very dangerous because in many cases, it makes people fall off their diets and fall
into a downward spiral of gu
ilty binge eating.
In that instance, all the cardio performed was not only a waste, but the initial trigger into a day of
gluttony.
Had they ju
st sat on their butt, watching K
ardashian reruns all day, they would have had an
easier time managing their a
ppetite and following through on their nutrition plan.
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