P.S.
\nIf you have a StepMilll machine in your gym and want to work up a sweat your next workout?
\nGive this workout a shot.
\nThis is one of the \"HIHR\" (High Intensity High Rest) interval workouts I cover in the course.
\nPyramid Interval Routine on the StepMill.
\nThe sprint portion is 30 seconds and the walking portion is 1.5 minutes. Although this workout is only 12 minutes, it’s tough and does the trick most of the time.
\nIf I know I’m not going to be training for a few days for some reason… or feel like I have energy, I’ll work my way back down. Level 19, recover, level 18, recover, etc.
\nAfter this workout, I typically walk on the treadmill for 15-20 minutes.
\nFor more details on how to maximize cardio for fat loss...
\nCheck Out Visual Impact Ageless
\n\n","recentPosts":[{"id":8248611,"title":"Visual Impact ($10 Any Course) - Ends in 24 Hours","slug":"visual-impact-10-any-course-ends-in-24-hours","status":"published","readingTime":2,"campaignCompletedAt":"2025-02-25T16:46:05.000Z","publishedAt":"2025-02-25T16:46:05.000Z","orderByDate":"2025-02-25T16:46:05.000Z","timeAgo":"3 days","thumbnailUrl":"https://embed.filekitcdn.com/e/iE287r2TMDJ9mmCdVJJM6g/x2A2ufcLxfsHRXQBdBPwAS/email","thumbnailAlt":"","path":"posts/visual-impact-10-any-course-ends-in-24-hours","url":"https://rustymoore.me/posts/visual-impact-10-any-course-ends-in-24-hours","isPaid":null,"introContent":"Tomorrow night at 9 PM PST, I'll be shuttting down all the order buttons for all of my courses. Until then, you can grab any of those courses for $10 (links to all 12 courses below). I'm going to renew this list for one more month to buy more time. I can't operate Visual Impact the way it is configured now - But I would hate to lose or sell 18 years of work. I appreciate the support on this $10 sale.This has given me the money to keep the website up indefinitely and the member's site up at...","campaignId":18479229,"publicationId":15035467,"metaDescription":""},{"id":8167271,"title":"Visual Impact ($10 Any Course) - Fire Sale","slug":"visual-impact-10-any-course-fire-sale","status":"published","readingTime":3,"campaignCompletedAt":"2025-02-17T21:24:52.000Z","publishedAt":"2025-02-17T21:24:52.000Z","orderByDate":"2025-02-17T21:24:52.000Z","timeAgo":"11 days","thumbnailUrl":"https://embed.filekitcdn.com/e/iE287r2TMDJ9mmCdVJJM6g/x2A2ufcLxfsHRXQBdBPwAS/email","thumbnailAlt":"","path":"posts/visual-impact-10-any-course-fire-sale","url":"https://rustymoore.me/posts/visual-impact-10-any-course-fire-sale","isPaid":null,"introContent":"I shut down the ability to order any of my courses about two weeks ago. I made the decision to shut down the business, but should have given more of a heads-up. I've had people bummed that they weren't able to get some of the courses. Also in my last email, I forgot to thank Yavor. Yavor has been invaluable to Visual Impact. He's been managing all customer service, helping me with graphics and tech stuff over the past 10+ years. He's super positive, calm under pressure, etc. Yavor is a total...","campaignId":18380448,"publicationId":14936267,"metaDescription":""},{"id":8150711,"title":"Visual Impact Closing Down - After 18 Years","slug":"visual-impact-closing-down-after-18-years","status":"published","readingTime":4,"campaignCompletedAt":"2025-02-15T19:15:44.000Z","publishedAt":"2025-02-15T19:15:44.000Z","orderByDate":"2025-02-15T19:15:44.000Z","timeAgo":"13 days","thumbnailUrl":"https://embed.filekitcdn.com/e/iE287r2TMDJ9mmCdVJJM6g/9ACQ9riSMKynRtK5CZ2ZE/email","thumbnailAlt":"","path":"posts/visual-impact-closing-down-after-18-years","url":"https://rustymoore.me/posts/visual-impact-closing-down-after-18-years","isPaid":null,"introContent":"Well, it's been a good run. 🙏🏼 In early 2007, I published my first fitness article online on a website called Ezinearticles.com. That first article did well. So I wrote more. Soon, I had 20-30 articles that were getting read thousands of times each day. I linked out in my bio to my favorite course at the time \"Burn the Fat, Feed the Muscle\" by Tom Venuto (still one of the best fitness courses ever written). I made a commission for each sale of his course. It was a nice $500-$600 per month...","campaignId":18359622,"publicationId":14915441,"metaDescription":""}],"newsletter":{"formId":2334914,"productId":null,"productUrl":null,"featuredPostId":6923150,"subscribersOnly":false},"isPaidSubscriber":false,"isSubscriber":false,"originUrl":"https://rustymoore.me/posts/the-calories-out-only-study","creatorProfileName":"Visual Impact Fitness","creatorProfileId":37910}
I constantly hear that cardio is not good for fat loss. I even see well-respected fitness experts claim that you should never go to the gym to train for fat loss. They say you should only train for strength or building muscle. Logically, that doesn't make sense at all. If you performed cardio that burned 1,000 calories 4-5 times per week without changing diet, you would be leaner than if you didn't to that same amount of cardio. Luckily there's a study that examined this. Here's how it was set up.
Here are the results.
There is one additional thing that is worth noting. Based on CICO math (calories-in calories-out), the researchers expected more fat loss. The mathematical models predicted 14 pounds of fat loss. They "only" lost 11 pounds of body fat. I've discussed this before. It's because the body adapts a bit by moving less when you burn a lot of calories with cardio. *There's a law-of-diminishing returns with cardio. So if you burn 1,000 calories with cardio maybe you burn 200 less the rest of the day because you move a little less. But don't make the mistake of thinking that this means cardio is bad for fat loss. You still burned 800 calories more than if you didn't do cardio! Obviously, 2 hours per day, as done in the study, is excessive for most people. I did a one-year experiment where I did about 90 minutes of cardio a day. It was WAY too much time spent. I like about 30 minutes per workout most of the year and I'll push that to 45 minutes, if I want to get extra lean. I tend to get my leanest when I use the StepMill for high-intensity interval training and the Treadmill for longer intervals and mellow steady-state cardio. What type of HIIT and cardio works best? I cover this in detail in Visual Impact Ageless. I talk about "Full Spectrum Cardio".
You want to do a mix of these for the best calorie burn and VO2 max benefits. All the strategies are covered here. You will absolutely accelerate fat loss with the right cardio workout setup. Cheers, -Rusty P.S. If you have a StepMilll machine in your gym and want to work up a sweat your next workout? Give this workout a shot. This is one of the "HIHR" (High Intensity High Rest) interval workouts I cover in the course. Pyramid Interval Routine on the StepMill.
The sprint portion is 30 seconds and the walking portion is 1.5 minutes. Although this workout is only 12 minutes, it’s tough and does the trick most of the time. If I know I’m not going to be training for a few days for some reason… or feel like I have energy, I’ll work my way back down. Level 19, recover, level 18, recover, etc. After this workout, I typically walk on the treadmill for 15-20 minutes. For more details on how to maximize cardio for fat loss... |
Fat loss and muscle definition strategies by former personal trainer to fashion models, Rusty Moore.
Tomorrow night at 9 PM PST, I'll be shuttting down all the order buttons for all of my courses. Until then, you can grab any of those courses for $10 (links to all 12 courses below). I'm going to renew this list for one more month to buy more time. I can't operate Visual Impact the way it is configured now - But I would hate to lose or sell 18 years of work. I appreciate the support on this $10 sale.This has given me the money to keep the website up indefinitely and the member's site up at...
I shut down the ability to order any of my courses about two weeks ago. I made the decision to shut down the business, but should have given more of a heads-up. I've had people bummed that they weren't able to get some of the courses. Also in my last email, I forgot to thank Yavor. Yavor has been invaluable to Visual Impact. He's been managing all customer service, helping me with graphics and tech stuff over the past 10+ years. He's super positive, calm under pressure, etc. Yavor is a total...
Well, it's been a good run. 🙏🏼 In early 2007, I published my first fitness article online on a website called Ezinearticles.com. That first article did well. So I wrote more. Soon, I had 20-30 articles that were getting read thousands of times each day. I linked out in my bio to my favorite course at the time "Burn the Fat, Feed the Muscle" by Tom Venuto (still one of the best fitness courses ever written). I made a commission for each sale of his course. It was a nice $500-$600 per month...