For the Visual Impact Cardio PDF Download click here and then download my recommended running song playlist. The songs are organized by the workouts to help you push your limits. You will notice that they are very different genres. The first group are to help you push hard through a tough workout – I found that older hard rock brought out my angst and worked really well. The second group are for the workouts that are lower intensity but more important becasue they access your stored fat for fuel. I found that what worked best for me on these longer workouts was to lose myself in a good trance podcast. When you are giving it your all, emotion is the magic ingredient that helps take you to the next level and these are the songs that do that for me.

Best Running Songs When Your Workout is to Get Your Body Into Fat Burning Mode
These songs, like the workouts, are more intense in order to help you go all out.

Kicked in the teeth – this will get you pushhing your LT , no problem!

Jay-Z & Linkin Park – Points Of Authority/99 Problems/One Step Closer
This is a great song to help you hold your intensity.

Sin City – Another song to bring out your dark passenger.

Thunderstruck – you will feel your pace increase as this song progresses.

Live Wire – by this point you are feeling strong and working hard. The rythym of this song will help keep you there.

Running Songs Playlist for Workouts to Increase the Total Number of Calories Per Session
Theses routines are lower intensity and longer duration so I find trance works great. Go to itunes and subscribe to the free podcasts of Above & Beyond, Max Graham and Steve Haines. Each week you will get 2 amazing hours of trance that helps you take your head somewhere else so you can go into your own trance and torch an amazing amount of fat.

Coldplay Paradise Remix – this isn’t a podcast, just a nice trance remix.

Max Graham – Max Graham offers 2 hours of free music every week. This is great for your Thursday and Friday routines.

Above & Beyond – currently my favorite free podcast. If I was off track on Wednesday, I would download 2 hours of Trance around the World, run for up to the whole podcast, and torch 1000 calories.

Steve Haines – a little slower but it worked for me.

After you get your Visual Impact Cardio PDF Download check out my running song playlist.

In this visual impact cardio guide you will discover what to expect on your eight week battle to get ultra lean. It begins boots-on-the-ground style with some serious and intense workouts. Then each workout is designed to deliver a specific result.

Visual Impact Cardio Book
Visual Impact Cardio is a book for people who want to get lean. Switching from advice on how to sculpt a Hollywood body, in this 16 chapter ebook Rusty Moore outlines advanced techniques to get as lean as you want. Must read parts – the science behind the techniques – Rusty makes complex concepts easy to understand so you are clear about what you are driving to accomplish in each workout.

Visual Impact Cardio Program
Visual Impact Cardio is a Program that delivers game changing cardio strategies to take your workouts further than others. The secret….a periodized approach that leverages your different energy systems and advanced techniques that increase the total number of calories burned per workout.

Visual Impact Cardio Benefit
The benefit of Visual Impact Cardio is that you master the skill of losing body fat and drop a significant amount in eight weeks. You become a master in how to create the conditions to burn fat, how to release free fatty acids from your fat stores, and you learn how to burn significant amounts of fat. For me the most important benefit from reading the book wasn’t learning how to target fat directly, and it wasn’t learning how to burn more fat per workout, it was learning what to do midweek to ensure I would be successful at the end of the week. Compressing significant fat burning into only eight weeks means you must be able to sustain momentum.

Visual Impact Cardio Workout
The Visual Impact Cardio Workouts teach you the skills to torch stored body fat by focusing of specific types of training that maximizes calorie burn. Each type of workout involves a specific duration and intensity to create the desired outcome. If you follow the plan, the workouts wash you throu waves and ewaves of fat burning as you tap deep into your stored fat.

Visual Impact Cardio Diet
The Visual Impact Cardio Diet shows you how to structure your diet for max fat loss and the least amount of pain. This means that unlike other programs where you have to isolate yourself to be successful, with VIC you are encouraged to use your week-ends socializing and it is built into the plan. You will also learn why diets alone won’t help you burn stubborn body fat.

Check out the book if you liked this visual impact cardio guide .

The benefit of Visual Impact Cardio is that you can get as lean as you want in as little as eight weeks. With that benefit in mind, everything in the program is singularly focused on burning stored body fat. To oversimplify, the workouts are structured to release and then burn free fatty acids but it is much more complex than that. It is the combination of workouts that systematically move you through a process that works in steps. You create the conditions for fat loss, break down stored body fat, and then burn significant amounts of fat per workout. Here is my summary of the top three benefits of the program – the third sounds the most straight forward but it is the one that most programs lack and made the difference for me.

Visual Impact Cardio Benefit #1 – It Creates the Conditions to Target Fat Directly
You will discover specific types of workouts reduce your muscle glycogen so that your body shifts to burning fat for fuel. He also shows you how to leverage diet to stay in this depleted state so that you continue burning fat even after your workout. To make success easier, there are workouts that stimulate your body to release free fatty acids. Most important, once you are in the fat burning mode, he shows you the way to exercise to burn primarily fat for fuel and burn a significant amount per workout.

Visual Impact Cardio Benefit #2 – It Creates the Conditions to Burn More Calories Per Workout:
This is a key point of difference compared to other routines. Would you rather burn 400 calories in s really short amount of time or would you like to burn 1000 calories and create a massive calorie deficit. When you want to get lean, it’s not about minimizing the time you have to spend in the gym, it’s about maximizing your calorie deficit and fat burning. You will find specific types of workouts leverage fat as the fuel source for your exercise so you can continue longer without getting tired. What this means is more total calories burned. Other types of workouts are designed to improve cardiac efficiency which allows you to workout harder before going anaerobic and feeling fatigue. You actually improve your ability to process oxygen and your ability to exercise during oxygen debt so that you can get more done in the same amount of time.

Visual Impact Cardio Benefit #3 – It Provides a Mid Week Measure to Determine if You Will Reach Your Goal

What I like about Rusty’s approach is that you know exactly what to expect each week. The weekly, actually daily, tracking is a critical success factor for this approach. Your fat loss will be the same as the previous week on Wednesday and even lower on Friday. What this means to you is that you will know if you missed the mark and what is required to get back on track. The result is that if you choose to do what it takes, you have every opportunity to guarantee your success.
Eight weeks actually flies by so maintaining your momentum is a key success factor. A bad week becomes devastating if you gain rather than losing – imagine if you gained three pounds instead of losing three pounds. The three pounds doesn’t sound like much but your little indiscretion set you back 2 weeks. It doesn’t sound like a lot but when you are doing everything in your power to shed as much body fat in as little time possible, something like this becomes a really tough mental blow. It will take you a week to get back to the weight you were and then another to lose the three pounds you were counting on. Your eight week plan just became a ten week plan. Do this a few times and you morph into one of those people on a continuous diet – no way to enjoy life! So, manage and measure, winners keep score…

These three benefits of Visual Impact Cardio roll up to a larger, more important benefit to you – Rusty Moore teaches you how to master the skill of losing body fat.

I used supplements with Visual Impact Cardio because they really helped me stay on track and deliver my best workouts. As fatigue becomes a factor you will find that one of the hardest parts of this intense training is getting going before each workout. Somehow you have to etch out enough time from your schedule and then find the inspiration to get started and deliver the intensity to make your workout count.

The truth is no one needs supplements for the Visual Impact Cardio program. If you follow the workouts, plan for the workouts, eat clean, and get enough sleep, I guarantee you will get lean. Proven supplements are for people who want to take their results to the next level or for people who are not completely disciplined and need a little extra edge.
Cardiovascular Endurance Supplements
Quercetine
Quercetine is a supplement that helps your body produce more energy. It actually helps your body produce more mitochondria in your muscles which are your natural fat burning furnaces. You can do this naturally by running for 90 minutes or more regularly, but I used it to help me get to the point where I was able to run for that length of time. FRS is the product that celeb athletes like Lance Armstrong and Tim Tebow endorse. Check out this post that shows how I used FRS to help me run back to back 10 milers.

Beta-Alanine
I love beta-alanine because it boosts muscular anaerobic endurance. It does this by boosting carnosine in your muscles to help keep muscles at an optimal PH rate. This is very important with lactic threshold training. Or said more plain – it helps ensure your legs don’t get tired.

Diet Pills & Popular Weight Los Supplements
Hydroxycut Weight Loss Pills
Hydroxycut contains ingredients that help you burn fat. The result is that you get some needed assistance breaking down FFA’s and have them available to be burned when you are working out for more energy.

Green Tea Weight Loss
Green tea is magic because it increases your metabolism, decreases insulin response and gives you more energy.

CLA Weight Loss
Many people use CLA to store less fat, stop fat cells from increasing in size, and burn more fat. Sounds good.

Combination – Cardiovascular & Fat Burners
Future Shaper
Future Shaper was my go to before every Visual Impact Cardo workout. It contains Quercetine, CLA, Green Tea and a number of other ingredients that help you burn fat for fuel. It tastes great as well and I could always feel it working. My routine was always…drink a glass of Future Shaper, wait until I could feel the effects, and then power through my best workout ever.

You really don’t need supplements for the Visual Impact Cardio program but they sure gave me the confidence to do my best.

Combining Visual Impact Cardio and Eat Stop East makes it possible to have a normal life while getting lean results. Maintaining a calorie deficit for eight weeks straight is hard enough but when you throw in a few drinks or a nice restaurant meal you can be left with a pretty devastating setback. By adding the intermittent fasting you can have the lean results without sacrificing your adventurous life.

Eat Stop Eat Approach
Eat stop Eat is a style of intermittent, never two days in a row, fasting.

The East Stop Eat Diet for VI Cardio
It’s actually not a diet, you combine the intermittent fast, to reduce your calories, increase fat burning hormone, and naturally increase HGH.

How often to use ESE with VI Cardio
When possible, I did 3 IF’s per week to really guarantee my results. I tried to fast Monday, Wednesday and Friday. It didn’t always work out but any fast helps.

When to Fast and When to Exercise
It’s best to do the Visual Impact Cardio workouts ins a fasted state because you start burning fat immediately instead of waiting for 2-3 miles before you burn off your blood sugar level. When you do your cardio fed, it takes 30 minutes or 2-3 miles to get into the conditions necessary for burning fat for fuel. The exception to this rule is when you are doing an intermittent fast. When I am fasting until dinner I move my morning workout to later in the afternoon. I find that if I do the workout earlier, I get hungry and end up breaking the fast. But, if I wait until I start feeling hungry around hour 18, I can hold for the entire fast and actually end with less hunger. This is especially true if I do LT intervals – they kill my hunger and recharge my energy level.

Another option is to cut your fast a bit short, wait three hours and then do your cardio. Doing your VI Cardio workout after your last meal of the day is great because it knocks your blood sugar level s own so that you are in a fasted state when you go to sleep and burn fat all night.

What to Eat
When fasting you can eat anything that will not create an insulin response. So you can have coffee with sweetener, diet soda, and anything with zero calories. There is risk that you overcompensate with your meal after the fast and blow your hard work. Be reasonable and stick to lean dishes like protein and complex carbs (e.g. Chicken & Broccoli).

What to do the day after
After you combine your Visual Impact Cardio workout with an ESE fast, you will be surprised by the weight loss. Next you will see your body try to get back to the pre fast weight, so what you do the day after is almost as important. The next day, if you eat clean and do your VI Cardio workout you will maintain the loss. But if you overeat, a long run will keep you in the fat loss mode. Also try to keep yourself in smaller windows of fat burning by ensuring that you leave 4 hours between food.

Eat Stop Eat Results
Expect to lose up to an additional half pound of fat when you combine Visual Impact Cardio and ESE Eat Stop Eat.

The Visual Impact Cardio Diet goes beyond the calorie deficit and uses nutrition and exercise to ensure that weight loss comes directly from stored body fat. The challenge that the diet resolves is how to move from glycogen depletion plus a little fat burning to a state of glycogen depletion with sustained fat burning.

Visual Impact Cardio Diet Plan
Rusty recommends two protein shakes with a reasonable meal as a sure fire compliment to the cardio plan. However, for anyone with over fifteen pounds to lose, he recommends using an intermittant fast to ensure success.

How Many Calories can I Eat on VI Cardio
Visual Impact Cardio works by creating a calorie deficit and managing real time options to course correct if you go into surplus. My post on resting metabolic rate shows you how to calculate the number of calories per day. When you are maintaining a calorie deficit, cut 1000 calories from your active metabolic rate. The benefit is that you create a deficit of seven thousand calories per week that will melt approximately 2 lbs.

Visual Impact Cardio Diet Fast
If you have 15 or more pounds to lose I recommend leveraging intermittent fasting with the VIC plan. The Eat Stop Eat 24 hour intermittant fast works great with the VI Cardio program. I focused on maintaining a calorie deficit and battled with energy a little. Because I am not focusing on gaining muscle, sometimes I would eat a higher ratio of carbs to maintain the deficit but stay energized. Other days I would go heavier on protein to stay in fat burning zone.

Visual Impact Cardio Diet Menu
Any lean protein/complex carb menu item will work great for the reasonable meal. For example chicken breast and broccoli is a great option for the VI Cardio diet as well as the ESE meal.

Visual Impact Cardio Diet Recipes

Visual Impact Cardio Diet Liquid Diet
Rusty’s plan calls for 2/3 of the meals to be liquid. I opted to add more green to my shakes. I made a green shake using vanilla protein powder, blueberries, almond milk and a ton of spinach. This shakes is very filling and the veggies don’t add a lot of calories but pack a great nutrient punch.

Visual Impact Cardio Diet Timing
Timing when you eat can make an exponential impact on the VI Cardio plan. If you allow at least three hours between eating and exercising you will exercise in the fasted state and your effort results in fat burning from the moment you get your heart rate up. If you are in the fed state when you exercise you wait about a half hour before you burn down your bloodsugar and reduce your insiulin level enough to provide the conditions for fat loss. If you do your workouts in the morning, make sure you do them before you eat. If you do them later in the day, plan to have your last meal three hours prior.

The Visual Impact Diet is critical to losing weight but not enough for serious fat burning, you need the intense exercise as well.

You burn more body fat with Visual Impact Cardio workouts because they successfully isolate your fat loss goal. While some workouts excel at creating strength, others speed, or even endurance, these workouts are different; they are designed specifically to systematically release and then burn stored body fat. By isolating your goal to burning as much stored fat as possible every time you work out, you move towards your goal much faster.

The workouts are periodized over five days, each playing a specific role to ensure that you have less fat than the week before. Each workout in each of the eight weeks uses a specific combination of intensity level and duration to accomplish your objective. Although there is complexity in their specificity, they can be grouped into three types of workouts.

1 Visual Impact Cardio Workouts to Increase the Total Number of Calories Per Session

These routines are designed exercises to burn primarily fat for fuel and burn a significant amount per workout. By leveraging fat as the fuel source for your exercise instead of muscle glycogen which runs out quickly leaving you fatigued, you can continue longer without getting tired and thus burn far more calories (from fat) per workout. The lower intensity and longer duration of these workouts establishes a strong base of conditioning and burns a ton of calories, but you don’t really increase your aerobic capacity so you are not getting your body to improve its ability to burn more calories per workout. This is where the next groups of workouts comes in.

2 Visual Impact Cardio Workouts to Get Your Body Into Fat Burning Mode

These workouts are designed to be more intense in order to drop the level of glycogen in your muscles. The objective is to get your body to respond to the low glycogen level by shifting to burning fat for fuel. Not only do these very intense workouts ensure you’re your glycogen stores are depleted, they also get your body used to exercising at a higher intensity, actually pushing your limits, for longer periods of time.

3 Visual Impact Cardio Workouts to Increase the Rate of Calories You Burn Per Routine

These workouts create waves of intensity peaks and valleys so that you push our limit higher and higher. By improving your aerobic capacity (VO2 Max), you are able to burn fat more efficiently. The benefit is that when you are more efficient, in the same amount of time, you are exercising at a higher intensity level while remaining aerobic. This means that you are burning more calories in aerobic conditions (primarily from fat).

Visual Impact Cardio workouts are different because they are designed with one goal – maximize the amount of fat you burn over a five day period. Each of the routines has a unique level of intensity and a unique desired outcome to contribute to that goal.

Visual Impact Cardio is a book for people who want to get lean. It is written by Rusty Moore an underground fitness expert who has a great reputation for helping his fans at no cost. His latest ebook contains 16 chapters and 99 insightful pages. It is definitely worth the $47 price, but if you don’t agree, he offers a sixty day money back guarantee. Here is a quick summary of what the book contains – chapter 13 was my favorite.

Visual Impact Cardio Introduction: Losing Body Fat as a “Skill”
Rusty sets up the concept – you will learn how to master the art of fat loss.

Visual Impact Cardio Chapter 1: Calories Burned After Exercise Don’t Amount to Much
This is the myth buster chapter. He explains the two studies quoted most often in favor of brief intense exercise: The Tremblay Study and Tabata Study. To summarize his point he leverages more science – an additional study that outlines how few calories are burned post intense exercise.

Visual Impact Cardio Chapter 2: Focus on Calories Burned During the Workout
The what to do chapter – EPOC has been overhyped and doesn’t deliver significant fat loss – it’s all about calories burned during the workout.

Visual Impact Cardio Chapter 3: Calories Burned: Intervals Vs Steady State
More science – a comparison of results and then an advanced technique leveraging different intensity levels to max total calories burned in a workout. This is how you create a serious calorie deficit.

Visual Impact Cardio Chapter 4: A 1 Page Interval Training Summary
A great summary page.

Visual Impact Cardio Chapter 5: How Interval Training Actually Works
Explains where interval training fits into a program designed for significant fat loss.

Visual Impact Cardio Chapter 6: Calorie Deficit, Calories Burned, & Fat Loss
How to ensure your weight loss comes from stored body fat.

Visual Impact Cardio Chapter 7: Burning Stubborn Body Fat
He makes the case for why diet alone is not enough to get to stubborn body fat. He also gives some good advice – be weary of fat loss advice from skinny hard gainers who have no personal experience torching body fat.

Visual Impact Cardio Chapter 8: Calories, Food, and Workout Timing
Diet plan to maximize fat loss on VIC.

Visual Impact Cardio Chapter 9: Improving Popular Fat Loss ProgramsHow to improve popular approaches and routines like Kettlebells, Zumba, Crossfit, P90X for fat loss.

Visual Impact Cardio Chapter 10: Separating Fat Loss & Resistance Training
How to structure workouts to maximize fat loss and maximize the full potential of your muscles.

Visual Impact Cardio Chapter 11: Visual Impact Cardio Preparation
How to establish your baseline. Each workout will leverage this and will make you leaner in record time.

Visual Impact Cardio Chapter 12: The Beginner’s Cycle
The beginner 8 week cardio cycle to help the untrained get started.

Visual Impact Cardio Chapter 13: The Intermediate Cycle
The next level and recommended cycle. This chapter alone makes the book worth the money.

Visual Impact Cardio Chapter 14: The Advanced Cycle
The cardio hell 8 week cycle for those who need to be perfect or just “event ready”.

Visual Impact Cardio Chapter 15: The Maintenance
A cycle that allows you to have a life but stay lean.

Visual Impact Cardio Chapter 16: Final Thoughts
Everyone is different – this chapter shows you how to customize the routines and make them your own.

More thoughts….
Visual Impact Cardio Book
The book is 99 pages and every page has value. I skimmed the first section, spent more time on the workout options, and then went back to the explanations.

Visual Impact Cardio eBook Course
The course has four levels so there is something for everyone. I think it is best suited for running but can be done on the bike or anything that gets your heart going.

Visual Impact Cardio eBook Exercise
The exercise is intense but not too intense. At the end of each session you will feel comfortably tired, not exhausted. You don’t have to give everything, but you do have to give your best.

Visual Impact Cardio Pages
There are 99 pages and each is worth the read. Chapter 2 and chapter 11 were the most important for me. You learn what to focus on and then how to measure your workout progress.

VIC is an ebook authored by Rusty Moore who has been known more to endorse HIIT training. But in this book he uses the latest science to deliver the latest thinking in cardio and how to focus on maximizing fat loss. The book has programs for beginners, advanced cardio junkies, and for fitness models getting photo shoot ready. Visual Impact Cardio Book is a must read.

The Visual Impact Cardio Program delivers game changing cardio strategies that will get you ripped and looking younger in only eight weeks. The program is controversial not just because it recommends the approach is the opposite of what most fitness bloggers endorse, but also because unlike the advocates of HIIT training only, it comes with both scientific and testimonial proof that it works.

Don’t get me wrong HIIT training is great, but when you need to lose more than the last 10 pounds, you absolutely have to focus on a program that delivers the most total calories burned per workout so that you great the greatest calorie deficit per week. VI Cardio does this.

The secret….a periodized approach that leverages your different energy systems combined with advanced techniques that deliver maximum calories burned per workout. The programs periodizes each week so that you focus workouts early in the week on creating the physiological environment for fat burning. Later in the week you use techniques that create a large calorie deficit and watch the stored body fat melt off.

Periodized Plan
The VI Cardio program is different because of it provides a larger perspective. Rather than focusing on what you want to accomplish in the workout ahead (e.g. 20 minutes of intervals), you look at your objectives through a different lens and consider the combination of workouts you need for the entire week. By managing this way and measuring each day you have the confidence that you will reach each weekly goal. And, if for some reason you are off track, you know mid week so that you can make the necessary adjustments to still ensure you deliver. This approach to maintaining momentum is a game changer. How many times have you been doing well and then something happens to kill your progress. Imaging if you had time to get back on track before it was too late.

Advanced Cardio Techniques
The advanced techniques are designed that increase the total number of calories burned per workout. This approach is guaranteed to ensure you test your limits and deliver your absolute best results.

The Visual Impact Cardio Program is definitely the best way to shed pounds so that you can get ripped and look younger.

An MMA core could be one of your most prized assets. Women see deep abs and they feel assured that you are strong and can take care of yourself. Instincts kick in and they are attracted because you can protect them and keep them safe. Functionally, they are right, MMA competitors use their abs to both create power as well as absorb tough blows. They can mean the difference between winning and losing. So what is the best path to a perfect core?

It’s widely known that a six pack is created in the kitchen not the gym, but an MMA core is different. Strong, deep, large abs must be built and it takes a lot more than a disciplined diet.

MMA fighters generally use giant sets when working abs. An example would be 4 sets of ab exercises with no rest in between sets. Planks, hanging leg raises, kettle bells and leg raises for example with no rest between sets is sure to have you gasping for air and in horrible pain. The workouts are brutal but effective. Still, there is more to getting an MMA core, a secret ingredient that separates the everyday from the champions.

Dr. Tom Deters, from www.jiujitsumania.com is the real deal and knows the missing ingredient for so many athletes. Tom was Sate Collegiate Power lifting champion and Silver Medal winner in Brazilian Jiu Jitsu National Championships. But he is probably most widely known for his time working with the great Joe Weider as the editor in chief, publisher and executive vice president of Muscle & Fitness, Flex and Muscle & Fitness Hers. His credibility can be further demonstrated by the hundreds of articles he has written on strength & conditioning performance nutrition.

In Dr. Deters opinion, this elusive secret ingredient for mma core is finally making it to the mainstream. His frustration with the medical community is shrinking as he sees them finally start to catch on to the cutting edge information that professional athletes have understood for so long. Finally the medical community is getting past their lack of scientific understanding and becoming more progressive with their recommendations.

Deters says “Given mountains of research, to think supplements aren’t critical is crazy.” In his new passion, Brazilian Jiu Jitsu, the norm is to teach “technique over strength” but Dr. Deters knows you can have both technique and strength if you eat right, exercise and leverage the power of supplements. The secret ingredient for mma core are supplements like creatine and glutamine that make gaining strength and recovering faster your edge in getting bigger, faster, stronger than your opponent.