vepsalainenmax@gmail.

com 18 Apr 2022

FAT LOSS
CARDIO GUIDE
FIND THE IDEAL CARDIO
PLAN FOR YOUR GOALS

HIIT CARDIO LISS CARDIO

High Intensity Interval Low Intensity Steady State
Training Cardio

Peter Khatcherian
vepsalainenmax@gmail.com 18 Apr 2022

DISCLAIMER
Peter Khatcherian is not a doctor or registered dietitian. The contents
of this document should not be taken as medical advice. It is not
intended to diagnose, treat, cure, or prevent any health problem – nor
is it intended to replace the advice of a physician. Always consult your
physician or qualified health professional on any matters regarding
your health.

All documents included or exchanged between Peter Khatcherian and

the Client are intellectual property of JAKKED LLC and are not to be
copied, sold or redistributed without my written consent.

Use of the information in this program is strictly at your own risk. Peter
Khatcherian and/or JAKKED LLC will not assume any liability for any
direct or indirect losses or damages that may result, including but not
limited to, economic loss, injury, illness or death.

PETER KHATCHERIAN - Fat Loss Cardio Guide

vepsalainenmax@gmail.com 18 Apr 2022

FAQ
What is the Difference between HIIT Cardio and LISS Cardio?

HIIT Cardio (High Intensity Interval Training) Is done by alternating

periods of high intensity (near or at maximum effort) with low
intensity (very easy or complete rest) intervals.

Great examples are short bursts of all out sprints followed by

walking. This can be done in many ways but my personal favorite
would be 10-15 seconds or approx 100 Yard dash followed by 2-3
minutes of complete rest. This can be done for 5-15 intervals of each.

Low Intensity Steady State Cardio (LISS) can be any form of cardio
done for extended periods of time. Simply put 20-60 minutes of "light
to easy" cardio would fall under LISS.

Should Bodybuilders use HIIT or LISS to burn fat?

There are pros and cons to both HIIT and LISS for everyone. For
bodybuilders specifically the pros of HIIT are
-Increased muscle retention as HIIT sessions are very short in duration
keeping catabolic activity very low (during cardio)
-Can further stimulate the metabolic rate
-Retain or even stimulate muscle growth especially in the lower body
when doing exercises like sprints and sled pushes.

The cons for bodybuilders include

-Much higher injury risk (sprinting and other high impact exercises
require great mobility and flexibility to avoid injury.
-HIIT training is very demanding at both the local level of the actual
muscles use as well as systemically as it greatly impacts the nervious
system.
-Overuse can greatly impact your recovery as well as increase your
injury risk as a bodybuilder during both your actual HIIT sessions as
well as in the gym weight training.
PETER KHATCHERIAN - Fast Loss Cardio Guide
vepsalainenmax@gmail.com 18 Apr 2022

FAQ
For Bodybuilders the Pros of LISS are
-Low injury risk
-Can be done on any machine or even without access to cardio
equipment
-Less physically and mentally taxing compared to HIIT

The Cons of LISS for bodybuilders include

-Time requirements (LISS can add up to hours per week on top of
weight training
-Generally much more "boring"

What is an Ideal starting point for HIIT Cardio

HIIT when done correctly can be very taxing. With that said I
generally recommend people start on the low end of only 5 intervals.

This can be done two ways

1: 15 seconds (all out) followed immediately by 45 second (light pace)
this makes up a full 1 minute interval. Repeate for 5 total intervals
including a light warmup and cool down and you are done!

I generally recommend performing this protocol on something safe

like a spin bike, or any cardio machine in the gym you can completely
lock into.

2: 10-15 seconds all out followed by 2-3 Minutes rest. Again Including
a warmup and cool down.
This method looks like its "easier" but the longer rest periods are
required for more taxing movements such as sprinter or sled pushing.
You can literally do a 100 yard dash and walk back before repeating
to accomplish this protocol.

For custom programs email me: Peterkhatcherian@gmail.com

PETER KHATCHERIAN -Fat Loss Cardio Guide

vepsalainenmax@gmail.com 18 Apr 2022

FAQ
Whats the most HIIT you reccomend for Bodybuilders?

This question is very specific to the overall training program. For example if
a bodybuilder is weight training only 3x per week I would be ok with seeing
more HIIT sessions in the program. Compared to a bodybuilder weight
training 6x per week Id like to keep HIIT at the minimum.

As a general rule of thumb HIIT should be done with a day of rest in between
and in many cases no more than 3x per week at 10-15 intervals each session.

Whats the most LISS you reccomend for Bodybuilders?

My general rule of thumb is to keep cardio as minimal as possible while

getting the desired effects. If you can get lean only doing 20 minutes of
cardio, why would you do 60 minutes? In fact LISS can have a negative
impact as well if too much is done. More cardio than needed often results in
muscle loss and an overall fatigued and depleated physique, not what we
want in bodybuilding.

Where should I start when adding in cardio and what kind?

2-3 LISS sessions per week at only 20 miuntes is a great starting point. This
will help increase energy output without having any negative efffects on
performance and recovery. As needed you can increase liss to 30 or even 40
minutes as well as add additional days. Remember there is a point of
diminishing returns and if you find yourself needing an hour per day of
cardio to loose fat you might want to look at your nutrition.

Adding in HIIT Sessions are a great way to further increase your fat loss and
starting out low with 1-2 sessions per week at 5-10 intervals is a great place
to start.

Remember only do as much as needed to acheive the desired result!

vepsalainenmax@gmail.com 18 Apr 2022

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NOT ANSWERED IN THIS GUIDE, PLEASE
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