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Cardio Strength Training: Torch Fat, Build Muscle, and Get Stronger Faster
Cut workout time in half and get double the results!
If you're a guy with little time to work out and pounds of fat to burn, the thought of having to spend hours in the gym lifting weights and doing cardio can be a daunting proposition. Now, Cardio Strength Training solves both problems with simple, fast, and effective workouts that incorporate challenging, muscle-building combination moves and fat-frying cardio exercises to help you kill two birds with one stone. Built on the same principles Robert Dos Remedios uses to train Division I collegiate athletes, Cardio Strength Training provides safe and innovative workouts and nutritional advice for anyone looking to drop pounds of flab and build a functionally strong physique. Every workout is no longer than 15 minutes and is built on the same training methods outlined in the highly successful book, Men's Health Power Training.
If you're a guy with little time to work out and pounds of fat to burn, the thought of having to spend hours in the gym lifting weights and doing cardio can be a daunting proposition. Now, Cardio Strength Training solves both problems with simple, fast, and effective workouts that incorporate challenging, muscle-building combination moves and fat-frying cardio exercises to help you kill two birds with one stone. Built on the same principles Robert Dos Remedios uses to train Division I collegiate athletes, Cardio Strength Training provides safe and innovative workouts and nutritional advice for anyone looking to drop pounds of flab and build a functionally strong physique. Every workout is no longer than 15 minutes and is built on the same training methods outlined in the highly successful book, Men's Health Power Training.
256 pages, Paperback
First published January 1, 2009
25 people are currently reading
108 people want to read
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Displaying 1 - 17 of 17 reviews
July 12, 2015
Sounds like sensible advice: make your cardio intense enough to get strength training benefits out of it too, with things like no-rest circuits or sprint exercises.
But the book needs better proof-reading / editing:
* Many typos and even some repeated sections (the 30:60 and 30:90 text are identical except for 60 vs 90).
* Some exercise routines aren't fully explained (he never *tells* you how to choose number of reps per set for Density Training, just *mentions* that he did 8 reps/set in an anecdote somewhere else).
* Photos of the exercises are great, but a few have no photo and just a confusing description. Why not just give photos for all of them?
Finally, I am *not* tempted by the author's recommended supplement!
"It is necessary to spread out your intake of beta-alanine, as it has been reported in scientific studies and anecdotally to cause parenthesis (a 'pins and needles' sensation on your skin) when taken in larger quantities. This side effect is completely harmless, but nevertheless annoying..."
Aaaaagh. Just say no, kids, to taking drugs that make your skin crawl.
Notes to self:
* p.46: Complexes: circuits of 3 sets x 10 reps x ? exercises, with no break between exercises, only a 2 minute break between sets. Keep moving and try to go reasonably fast.
Bodyweight: pullups, squat jumps, plyometric pushups, leg raises.
* p.108: Density Training: go for 15 minutes with no (planned) breaks, and try to do as many sets of 5-exercise circuits as you can (aim for 3 sets, i.e. 1 minute per exercise-set). 5 exercises, each weighted to your 10 or 12 rep max, but only do 8 reps.
Bodyweight: with rings low, do: jump squats, pistols, dips, one-arm rows, windmills.
Or with rings high, replace dips & rows with raised-feet pushups & chinups.
* p.192: Tabatas: go at full intensity for 8 sets of [20 seconds on, 10 seconds rest], for a total of 4 minutes. Just pick one or two exercises, such as: burpees, squat jumps, or plyo pushups.
* p.202: Sprint and agility workouts: sprint hard for a set distance, then rest for 2x or 4x as long as the sprint took (longer proportional rest for shorter distances). 10-15 reps. For agility, include changes of direction in the sprints.
* p.220: Nutrition: "6 pillars" -- basically limit sugars and processed crap, eat veggies and fruits and lean protein, drink water, and "save starch-containing foods until after a workout or for breakfast." Also drink your protein shake *before* the workout to feel better.
But the book needs better proof-reading / editing:
* Many typos and even some repeated sections (the 30:60 and 30:90 text are identical except for 60 vs 90).
* Some exercise routines aren't fully explained (he never *tells* you how to choose number of reps per set for Density Training, just *mentions* that he did 8 reps/set in an anecdote somewhere else).
* Photos of the exercises are great, but a few have no photo and just a confusing description. Why not just give photos for all of them?
Finally, I am *not* tempted by the author's recommended supplement!
"It is necessary to spread out your intake of beta-alanine, as it has been reported in scientific studies and anecdotally to cause parenthesis (a 'pins and needles' sensation on your skin) when taken in larger quantities. This side effect is completely harmless, but nevertheless annoying..."
Aaaaagh. Just say no, kids, to taking drugs that make your skin crawl.
Notes to self:
* p.46: Complexes: circuits of 3 sets x 10 reps x ? exercises, with no break between exercises, only a 2 minute break between sets. Keep moving and try to go reasonably fast.
Bodyweight: pullups, squat jumps, plyometric pushups, leg raises.
* p.108: Density Training: go for 15 minutes with no (planned) breaks, and try to do as many sets of 5-exercise circuits as you can (aim for 3 sets, i.e. 1 minute per exercise-set). 5 exercises, each weighted to your 10 or 12 rep max, but only do 8 reps.
Bodyweight: with rings low, do: jump squats, pistols, dips, one-arm rows, windmills.
Or with rings high, replace dips & rows with raised-feet pushups & chinups.
* p.192: Tabatas: go at full intensity for 8 sets of [20 seconds on, 10 seconds rest], for a total of 4 minutes. Just pick one or two exercises, such as: burpees, squat jumps, or plyo pushups.
* p.202: Sprint and agility workouts: sprint hard for a set distance, then rest for 2x or 4x as long as the sprint took (longer proportional rest for shorter distances). 10-15 reps. For agility, include changes of direction in the sprints.
* p.220: Nutrition: "6 pillars" -- basically limit sugars and processed crap, eat veggies and fruits and lean protein, drink water, and "save starch-containing foods until after a workout or for breakfast." Also drink your protein shake *before* the workout to feel better.
January 6, 2014
I just skimmed this and jumped to the workouts. I was slightly irritated that everything was generalized for men/guys but whatever. I should be used to that by now. The workouts look awesome. I've been wanting to do more metabolic training and this is perfect. Lots of options - especially body weight and kettlebell options. It is exactly what I need right now - it allows me to skip going to the gym entirely. I'm really excited to give these workouts a shot.
August 30, 2010
This book is awesome! I just wanted the weight free exercises but it included weights, medicine balls, exercise balls, pull-up bars, and even TRX. Great information and illustrations. I highly recommend this book.
June 28, 2022
This book is about 10% new content, and 90% illustrations of exercises previously outlined in Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning. I won't dock the book points for this, because someone might not have access to the previous book, or want to pick up a second book in order to read this one.
This book is a plan for building a cardio strength training circuit and modifying it as necessary. Instead of jogging on a treadmill for 60 minutes, the author suggests circuits of weight-bearing exercises with lower weight amounts (or simply bodyweight), done in rapid succession with little rest before moving on to the next exercise. There are also explosive movements like jumping included. The end result is akin to sports conditioning, with optimized amounts of fat burning, endurance, and stability.
This book is a plan for building a cardio strength training circuit and modifying it as necessary. Instead of jogging on a treadmill for 60 minutes, the author suggests circuits of weight-bearing exercises with lower weight amounts (or simply bodyweight), done in rapid succession with little rest before moving on to the next exercise. There are also explosive movements like jumping included. The end result is akin to sports conditioning, with optimized amounts of fat burning, endurance, and stability.
January 24, 2020
Describe los secretos del entrenamiento cardiovascular. Desmitificando el clásico entrenamiento en la cinta o en la bicicleta la clave? Entrenamiento de fuerza con ejercicios de corta duración alta intensidad y descansos breves.
August 5, 2012
Dos Remedios writes a great guide to cardio strength training using complexes, density intervals, and Tabata protocols. There is a lot to take away, and he gives clear and concise reasoning for each and every regimen he presents. The guide is laid out well for a beginner and for someone who is more familiar with weights and strength training. My one complaint is that the book is clearly geared toward men. The book is peppered with testimonials, and none are by women. Of course, women can greatly benefit from this type of training too, so it did bother me that he seemed so limited in his focus.
That aside, I really liked the photographs and demonstrations of the moves. Very worth your time if you are interested in strength training.
That aside, I really liked the photographs and demonstrations of the moves. Very worth your time if you are interested in strength training.
July 26, 2013
Before there was crossfit there was CST - make no mistake of that. Dos new this because he's trained countless athletes in this fashion. I leaned out faster with 4 density sessions a week than I never did doing "45 min cardio". Dos breaks it down very simply to the reader. Follow the density workouts, and I know you'll be shocked with the results. Give it 90 days - you'll be stronger and leaner than you ever were. Great book for anyone trying to increase work capacity!
May 31, 2015
I had a hard time deciding what to really rate this - on the one hand, the workouts sound brutal, intense, and overall fantastic. On the other hand, the way the book is written and laid out is horrendous, and as a result I struggled to actually READ it. Regardless of all that, I'm still extremely tempted to purchase the book for a good workout reference - specifically for the complex workouts that Leah and do.
May 17, 2013
This is the best write up I've seen on the subject of high intensity interval training.
Muscle and Fitness has their HIIT book, and it's worth reading. But I would choose this over that any day.
I'll be implementing the things in this book into my training program starting now. It really makes me want to revisit his first book.
Highly recommended for you fitness people.
Muscle and Fitness has their HIIT book, and it's worth reading. But I would choose this over that any day.
I'll be implementing the things in this book into my training program starting now. It really makes me want to revisit his first book.
Highly recommended for you fitness people.
December 22, 2013
One of the most innovative workout reference books I have ever found. The principals in this book are solid along with some of the most inventive routines you will ever find. What I liked most about this book was the fact that it showed how one can put in a half hour of hard work and get the results of a person working out one or two hours in the gym. This book gets it done!!
July 21, 2010
Fantastic overview of high intensity interval training that explains the research findings in a straight-forward manner. Especially like the section on Tabata intervals and that weights are incorporated into many of the intervals. Highly recommend for anyone interested in making fitness gains!
May 27, 2010
available in Sg Library 613.713 (SK
If you have mo exercise, u can follow the suggested programme here. This is a practical book, not much theory and explaination on why.
If you have mo exercise, u can follow the suggested programme here. This is a practical book, not much theory and explaination on why.
Want to read
February 25, 2012p. xi, 6, 14
Up to p.42
Up to p.42
January 29, 2011
Brutal. I like the intensity.
Could he write one for women? We can adapt, but striking a tire with a sledgehammer is out of the question.
Could he write one for women? We can adapt, but striking a tire with a sledgehammer is out of the question.
May 4, 2012
Lots of easy cardio/strength ideas for class as well as some more advanced ideas that I plan to incorporate for that little extra burst.
August 8, 2012
Not as good as his first book.
January 4, 2013
Great resource on metabolic training. A must read
Displaying 1 - 17 of 17 reviews