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Message: <blockquote data-quote="Mystic Eye" data-source="post: 444160" data-attributes="member: 711">Hey Jake, this is OK advice but not the best. It depends on your goals. Hi intesity cardio is better than running in many ways. This can take many forms, for me it is Tae-Bo, sprint cardio, working on a heavy bag, and a few other fast paced activities. I lift weights, which is also key to increasing your metabolic rate since it takes your body much more energy with the denser muscles.In regards to running, you will lose weight but you will be in better shape if you increase the intensity and do something like this.Three minute warm up jog.Sprint: 40 secondsjog/ fast walk: 20 secondsReapeat eight times: You will need to work up to this even if you are an expert runner, it is tough.Cool down: 3 minutes jog/fast walk.Yup, only 15 VERY intense minutes but trust me, this works.However, You will need to have good shoes, a good surface (a good track that is built for running), etc. Bad knees are a killer. One of the reasons I am not a jogger/ runner is because I have a leg that has former serious injuries and running. jogging on cement or asphault as many runners are want to do WILL ruin your knees as you get older. Regardless of your health.Of course, this all depends on your current state of health and you should consult a doctor if you are at high risk before starting any regular program (srroy, the trainer in me makes me say that).Have you ever noticed the difference between the body of a sprinter and a long distance runner. runners are extremeley lean with low body fat and wirey muscles. Sprinters are lean but with a larger more muscular and powerful build. There are a number of reasons for this. One is, hi intesity work like sprinting increases HGH out put (HUman Growth Hormone) by 20% ot more over running. Another is, hi intesity burns fat and increases your metobolic rate for another hour or so after you stop.Do cardio early before you eat. three times or more a week. You burn callories while you sleep and have nothing to burn but body fat when you first wake up. It is the optimal time to do cardio. Foods: Juices are OK, you should drink some BUT they are hi in sugar and calories. Water is best. Try to drink 80 ounces a day so you stay hidrated. The sugar from juices helps to form a pocket of fat at the base of your belly (on women, this is called a pooch) so don' over do it but do take in some juice. Take a good mulit-vitamin.Eat 5 to 6  smaller meals a day. Portions no bigger than your fist with a mix of carbs, protiens, etc. Have veggies with every meal if possible (fresh).Also, eat fish (tuna or salmon) 2-3 times a week for your essential fatty acids. If you can't then supplement with an Omega 3 supp or something similar like fish oil pills.If your doctor OKs it, take thermogenics in safe recommended portions before cardio. It will increase your metobolic rate.Lift weights three times a week or so. It is critical. Muscle is dense and take twice the calories of fat. More muscle, higher burn. It is simple.Do this and you will get AMAZING results but it does take some dicipline.</blockquote>

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