As a career fitness professional, I inherently check out the gym patron's

exercise form in the weight room. 

While other people are checking out the woman in the pink spandex, I am doing

my job off the clock.  I notice that many people perform their exercises

improperly, too fast, bad lifting technique, incorrect angles to name couple

things. But even so, most of them are still lifting weights.

On average, the ratio to in-shape to out-of-shape people in the weight room

is pretty high. People who frequent the weight room generally have some idea of

what they are doing. The exception being the big woman doing the "good girl /

bad girl" aka leg adduction / abduction. I can't forget my favorite, the fat

beer-bellied guy doing 1000 crunches with the hope that his fat will melt off.

At least they are trying.

On the other hand, the Flat-Liners in the cardio area are not.

I make a conscious effort to take a walk around and check cardio machine

displays. The amount of flat lines I see is shocking. The flat line is what you

see when somebody does not set up a cardio program. Talking on a cell phone or

reading a novel or newspaper is a marker of a Flat-Liner. Usually out of shape

and most likely not sweating is the Flat-Liner. What are these people doing

wrong?

Sometimes people ask me, "What is the secret to lifting heavier weights?" I

respond with, "Lift heavier weights." It is a simple scientific principle called

the SAID principle. It means Specific Adaptations to Imposed Demands. When

someone wants their body to lift heavier weights they have to challenge their

body with heavy weights so they will adapt.

The same holds true for cardiovascular exercise. When you exercise at a very

low level you not only burn fewer calories than a higher intensity level, but

you are also wasting time.

The root of the problem may what is written on the machines.

The infamous "fat burning zone" and "cardiovascular zone," is very

misleading. People think that they will not burn fat when they are in the

"cardiovascular zone." This is totally false for the average person. The only

people who would not want to enter the cardiovascular zone are those with

physical problems, or bodybuilders with extremely low levels of fat who cannot

afford lose an ounce of muscle.

Without getting too scientific, unless you are exercising for over an hour or

you are malnourished, protein is NEVER a significant source of fuel for

cardiovascular exercise. When testing for a VO2 max in the lab, protein is

thrown out of the equation because it is such an insignificant source. The lower

intensity the exercise is, the higher percentage of fat is used as fuel.

Therefore sitting on the couch for 20 minutes will burn a higher percentage of

fat than running up a 100 story staircase for 20 minutes.

Which will born more calories?

If the answer isn't obvious please go back and read the last paragraph again.

Using an interval program on any cardio machine is crucial to monitoring your

progress. Making progress is what results are all about. Think the stationary

bike is easy? Try finishing level 20 hill program for 20 minutes. Even level

10 for 20 minutes would better than level 1 for 60 minutes.

Interval programs have segments that vary in difficulty depending on the

program you select. Pick a low level and set a time. Complete the level for 20

or 30 minutes and next time try a higher level. Keep making progress until you

reach a plateau. Then it is time to change things up again.

If you start an interval training program your body will burn more calories

during your workout. Your metabolism will also accelerate in the hours following

your workout. You will burn the fat you've been trying to lose and your heart

will be stronger and you will live happily ever after.