CARDIO SUCKS! The Simple Science of Burning Fat Fast and Getting In Shape

by Michael Matthews

Here's the If your goal is to get or stay lean and maintain your cardiovascular health, you don’t have to “pound the pavement” or grind out long, boring cardio sessions. Ever. That’s right… You also don’t have to subject yourself to restrictive “diets” that feel more like punishment than self-improvement. What if I told you that you could dramatically transform your body eating foods you actually like…every day…7 days per week? What if all you had to do to lose fat and not muscle was follow a handful of flexible dietary guidelines…not starve and deprive yourself? And what if I promised you could forever break free of the anxieties most people associate with “dieting” and make it something you can enjoy as a lifestyle instead? Well, by the end of this book, you’ll know exactly what you need to do to get a lot more out of a lot less exercise…and a lot more delicious food…than you ever thought possible. Here’s a “sneak peek” of some of the things this book will teach you… Imagine...just 12 weeks from now...being constantly complimented on how you look and asked what the heck you're doing to make such startling progress... Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you're getting healthier every day... The bottom line is you CAN achieve that "Hollywood body” without having your life revolve around it. With this book you'll also get two free eBooks (one for men and one for women) that teach you the fundamentals of strength training and muscle building as well as give you tried-and-true weightlifting programs that will change your body in the first 8 weeks. You’ll also get 10 weight loss meal plans that show you how to put flexible dieting principles into practice and make them work for you.

Genres: Fitness, Nonfiction, Health, Self Help, Reference

Audible Audio

First published February 5, 2012

About the author

Hi,

I’m Mike and I’ve been training for nearly a decade now.

I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.

I’ve helped quite a few people achieve their health and fitness goals, and at their urging, I am sharing what I’ve learned and know works here in this website, and in my books.

So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my website and books, and feel free to contact me with any questions or suggestions and I’ll do my best to help.

Sincerely,

Mike

http://www.muscleforlife.com/

Reviews

[Myles · Rating 4 out of 5]

The title is a bit misleading. The book is really about learning to isolate your diet, and the benefits of weight lifting. This book is a light intro to "Bigger Leaner Stronger" and does elaborate on a few things. It is a good read if you want to look into the science behind losing weight.

[Lars Mikal · Rating 5 out of 5]

Great read. Lots of information contained in a neat package. Everything you need for becoming a healthier and fitter self.

[Biblioworm · Rating 2 out of 5]

Почти полностью книга является дословной компиляцией из Bigger, Leaner, Stronger

И только несколько страничек(!) описывают действительно что-то новое - какие кардиоупражнения делает автор
Причем речь не о циклической нагрузке (бег и велотренажер) - про него автор опрометчиво все сказал в первой книге, а денег все больше хочется, отсюда и появилась эта книга.
Новая информация - что автор в качестве кардио делает также махи гирей, табату - в экстремальных объемах (по его мнению толку от рекомендованных 4 минут почти никакого), вбегание по лестнице.
Ну и дополнительно, что по его мнению кардио в больших объемах чрезвычайно вредно.
Подтверждая, как всегда, ссылками на исследования. И предлагая посмотреть на профессиональных бегунов - мол, хотите ли вы так выглядет. Тут могу только сказать, что я совсем не хочу выглядеть и как профессиональные бодибилдеры, и проблем со здоровьем у них не меньше, чем у бегунов. Везде нужна мера и не забывать о целях - что задача не достичь высот в каком-то виде спорта, а что он используется просто для поддержания здоровья. Хотя, конечно, бывает непросто - тупо заниматься как физкультурой скучно, а как только хочешь улучшить показатели то начинаешь двигаться в сторону профессионального спорта. Причем самым глупым образом - особых достижений и бонусов от этого, как у спортсменов, все равно не будет, а здоровье угробишь еще круче, чем они, поскольку за ними постоянно смотрят врачи, пусть и только с точки зрения текущего состояния, а не долговременных эффектов.

[Peter Goutis · Rating 3 out of 5]

I loved Michael's book Bigger Leaner Stronger. But this one doesn't really have enough information about anything. Just snippets of different types of cardio and how many calories they burn. No science or deeper discussions. I just was expecting more from this.

[Jose Amezcua · Rating 5 out of 5]

Short book. He goes to the point:

Don't do normal cardio. Do HIIT, do zumba, practice yoga (hot yoga), count your calories (you need to waste more calories than you eat) do jumping ropes, circuit training.

Have fun and eat clean.

[Milosz K. · Rating 4 out of 5]

Clear & concise science presented in a easy to understand way.

[☔️ Stormy Day Reader · Rating 4 out of 5]

So much info!

This book popped up in my Kindle recommended reads and I was intrigued by the title. I recently lost weight and yes, I lost a lot of muscle in the process. So much so that I gave up altogether. Nobody wants floppy skin and boney calves. I had a vague idea that next time around I'll try workouts that build muscle.

Anyway, enough about me, this book had waaay more info than just how to lose weight without losing muscle. It had chapters on eating a balanced diet that encourages the body to lose fat instead of muscle, types of cardio exercise, tons of ideas for things to try, and even some tips on staying motivated with mini habits.

I was seriously impressed. What it did not contain was info on muscle building but considering this book is part of a series I assume that's featured in other books. My only complaint about this book was the calculations to find calories needed from different sources were really confusing. I ended up having to do an internet search to figure it out.

Other than that, I'm glad I took the time to read this and plan to read more of the authors books. Don't let the cover intimidate you or make you feel that the book is just for big bodybuilding types.

[Virve Fredman · Rating 4 out of 5]

Olen tykännyt Michael Matthewsin kirjoista paljon ja tämäkin oli oikein hyvä (tämä oli neljäs lukemani kirja treenaamisesta). Itseäni kiinnostaa hänen kirjoissaan nimenomaan se faktatieto, jota hän latoo pöytään, mutta en ole ollut niin kiinnostunut kuitenkaan alkamaan noudattaa mitään Michaelin tarkkoja suosituksia saliohjelmista ja ruokavaliosta. Olen kuitenkin saanut hänen kirjoistaan todella paljon tietoa, jota olen sitten soveltanut omassa elämässäni ja omiin tarpeisiini.

Suosittelen hänen kirjojaan kaikille, joita kiinnostaa kuulla, miten treenata optimaalisesti ja kuinka kehon koostumusta voi muokata. Mitään laihdutusoppaita nämä eivät ole (vaikka toki niissä on siihenkin vinkkejä), vaan kirjat keskittyvät nimenomaan kertomaan, kuinka rasvaprosenttia voi pienentää ja lihasmassaa puolestaan kasvattaa.

[Mark Blane · Rating 5 out of 5]

Matthews selects scientific backed studies to show that you do not need a lot of cardio to burn fat, as long as you are incorporating strength training into your program. This ensures that you will not lose muscle - just take a look at any serial marathon runner, and you will see you do not gain muscle by doing a bunch of cardio.

That is good news in my view, and the second good news is the right TYPE of cardio is key, and Matthews supports HIIT as the best kind. My top three Cardio routines, which Matthews supports and recommends is stair sprinting, kettle bell swinging and jump roping.

All in all, a quick read, to quick and scientifically backed information to give you a very new perspective on Cardio...and, you will learn, it doesn't all suck.

[Mason Frierson · Rating 4 out of 5]

Not exactly what I expected. I was expecting more of a workout plan, instead it's more of a detailed explanation into why certain workouts work. It does have a few workout plans, but all of them require the use of gym equipment. I read the description and reviews in depth before purchasing and was quite surprised that this was not what I was getting. I'm a huge fan of his books and cookbooks and will purchase more, just slightly disappointed because I really thought I did my homework before purchasing.

[Alex Morgan · Rating 5 out of 5]

Knowledgeable Guide

This book has many references to studies showing effective ways to look how you want to look. It has many ways to lose weight without spending so much time in the gym and doing hours of cardio. The author makes it clear that it’s up to the reader to take action. He gives steps on how to do that. I recommend this book to anyone who wants more knowledge and actionable steps to do cardio, lose weight and have their ideal body.

[james clarke · Rating 4 out of 5]

Great companion book for BLS program

This is a great book full of useful information. A great companion to the Bigger leaner stronger book giving a more in depth explanation of the cardio side of your workouts as well as options of different styles of cardio you can use to reach your goals.

[Adriana · Rating 1 out of 5]

Most of the stuff I just didn't agree with. Some stuff sounded like he had no idea what he was talking about. The stuff I did agree with was common sense and most everyone knows. It didn't reveal ANYTHING I've never heard before or anything special. I was bored out of my mind reading it, as well.
I was going to read his other books, but now I'm not so sure.

[Alistair Miller · Rating 4 out of 5]

For the novice, there is a lot of information to take on board in here. But as this is a lifestyle change, then I'm more than happy to take my time to read through this again and again. I would recommend this to people who want a healthier lifestyle and who want more detail on how much cardio they should do.

[Mary Ann Merlin · Rating 5 out of 5]

Must have book on the latest studies

I was impressed with this book that bought copies for my kids and their spouses. I feel empowered to continue my weight loss journey. I was near 400 lbs, now I'm at 358. Feel better than I have in years. They too are seeing great results. No exaggeration, this a must have book. Good luck on your journey.

[Ryan · Rating 4 out of 5]

People familiar with Michael Matthews other works and podcast will already have come across 90% of what is in this book. However, having all of this information specifically relating to fat loss in one place is a worthwhile read, and because it is so short it is worth buying and re-reading regularly to calibrate.

[Samuel · Rating 4 out of 5]

This was probably the first diet and exercise book that I've read. It's short, to-the-point and is packed with no frills advice on getting into shape. It exhibits a large amount of knowledge that I've had to learn from various other sources during 10+ years of exercise and training. I especially liked the formula for calculating your target macro-nutrients and calories.

[Carrie Gofron · Rating 5 out of 5]

Quick read, straight to the point

I enjoyed the science and reasoning on both sides of the arguments and appreciated the examples. I'm looking forward to improving my macros tracking!

[Alex · Rating 5 out of 5]

Amazing book and extremely informative.

I choice this book because I wasn't sure if I was headed in the right direction in my journey to lose fat and maintain muscle. After reading this book I have much better understanding of how to do just that.

[Wendi Flores · Rating 5 out of 5]

I love Mike Matthews’ work in general, and this book explains the science behind how to lose fat effectively and quick without spending ridiculously amount of hours in the gym. He definitely knows how to explain in a way everyone can understand.

[Mo Coghlan · Rating 5 out of 5]

Michael Matthews just writes solid books. Information dense, but with solid justifications and summaries at the end of each chapter. Some of the info is repetitive from book to book, but it's a good reminder of the important takeaways.

[Michael W. Singer · Rating 5 out of 5]

Another Great book from Mike Matthews

I read all of Mike Mathew’s fitness books. I wish I headed all of his advice - they are very understandable and the kind of information I like to read. I even read the cookbooks.

[Bre Ogata · Rating 1 out of 5]

Typically love Mike but cardio has its place. This book perpetuates the notion that one form of fitness is “bad”. It should celebrate cross training and benefits from being a well rounded athlete instead tbh.

[natalie hurst · Rating 5 out of 5]

easy read and straight to the point

Good detail
Good knowledge
Some great exercise examples
Diet information wasn’t over complicated or boring
Easy to read and process the information
Recommended for anyone whose interested in training and creating their ideal body

[Alicia Scarborough · Rating 5 out of 5]

Informative

Mike pretty much confirmed all that I’ve been researching on my health journey. Most importantly, he gave me suggestions on cardio exercises which won’t kill my knees. Great advice in the book and worth the read.

[logan · Rating 4 out of 5]

Good info for all levels of athletes

This book give a lot of basic info and some hidden gems on the science of losing weight and getting in shape . I would recommend to all people wanting more knowledge of exercise and healh and diet.

[Chris · Rating 3 out of 5]

just read 'bigger leaner stronger'. book is fine but is only a subset of what's in his other books.

[CHAOTIC · Rating 3 out of 5]

Slightly builds on top of Bigger Leaner Stronger, but still very well-researched and scientific.

[Sid Gantedi · Rating 5 out of 5]

Awesome

Let’s you understand the difference between cardio and hiit . Do give it a try, you lol see your body changing

[Hershel Shipman · Rating 4 out of 5]

It’s similar to what’s in his main book Bigger, Leaner, Stronger with some more details in some parts and less in others. The HIIT workouts detailed are a nice bonus.