ITG S&T Article - "A Physique Coach Shared the Simple Cardio Routine That Helps Him Stay Shredded"

Posted by Brittney Casalina on

A Physique Coach Shared the Simple Cardio Routine That Helps Him Stay Shredded

To Exercise Or Not

Bodybuilder and fitness coach Paul Revelia explains how low-intensity, steady-state walking helped improve his body composition.

Despite being a weightlifter, bodybuilder and fitness coach, Paul Revelia often found that due to his busy work schedule and working from home, his lifestyle wasn't very active. "Even though I go to the gym to lift weights, there's not a lot of activity in that, you lift a weight for a few seconds and then you're standing around," he says.

In a recent YouTube video, Revelia explains how he began to use low-intensity cardio as a way of burning fat ahead of competitions. He started out by simply going for a briskly paced 20-minute walk around the neighborhood each day. "The moment I started adding walking to my routine, things started happening," he says. "My body composition improved, I feel better."

Then, once those results began to plateau, he would introduce more cardio to his routine, making the walks longer by 10-minute increments, eventually walking for a full hour. At this point, he got a treadmill so he could continue his walks regardless of weather, and start challenging himself more by increasing the incline.

"I had never really done incline walking before personally, and what I simply did from there was I went from 5 days a week at 30 minutes, then I would bump it up by 10 minutes at a time," he continues. "Then I would increase the intensity at the end of the session. Let's say I'm on incline 3, speed 3, and I've got 40 minutes to go. For that final 5 minutes, I might increase the speed to 3.5, and the incline to level 10. This is going to really get me breathing heavy and sweating... but you can put up with any kind of suffering for 5 minutes."

"The thing about restricting your calories is you're just waiting for things to happen," he says. "With cardio, the mindset for me was, I feel like I'm really burning body fat here. As long as you're introducing a caloric deficit, you're going to lose body fat, but the thing I liked about low-intensity steady-state is that it uses body fat as fuel. So in my mind, I was doing something beneficial, and the real benefit for me was that when I finished that session I wasn't run down."



By Philip Ellis
From, September 27th, 2020

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