Summary

Below is an entire summary of the program. Although I can’t really give out a sample workout, I can show you the chapters and the short captions from the cardio book. Also, I will sum up the general focus and structure of the workout.

My hope is that the following summary gives you a good idea of what is in included and what you should expect from the workout.

Visual Impact Cardio Summary

Summary of Visual Impact Cardio

Here is a quick look at the main manual, Visual Impact Cardio: Mastering the Skill of Losing Body Fat.

  • Author – Rusty Moore
  • Cost – $47
    • Worth Every Penny – Absolutely
    • Money Back Guarantee – 60 days
  • Format – PDF (instant download)
    • 16 chapters / 99 pages (including cover & 2 pages of references)
    • Pictures – 54 / Illustrations or Graphs – 12

Purchase link – Click here to purchase

Rusty’s main goal is to teach you the skill of losing body fat.

He covers a lot of the popular trends today and what is good and not so good about them.

He dedicates a decent portion of the book to diet and how to setup a life-style/reasonable diet to go along with the workouts.

There is quite a lot of scientific references to various studies, some of Rusty’s humor and honesty, and well, the actual workouts.

Table of Contents

Here is a summary of the book with each chapter and a few sentences that tell you what the chapters are about. I’ve added in a few comments throughout. My advice to you is read over the entire course once. After you have done that, then you may want to come back and re-read it … it’s pretty deep.

If you are NOT crazy about that idea, just skip to chapter 11 and do the workout routines because they work!

——— The chapters ———

Introduction: Losing Body Fat as a “Skill”
Once you have mastered the skill of losing body fat, getting lean will never be a problem again. Routines are nice…fat loss mastery is better.

Chapter 1: Calories Burned After Exercise Don’t Amount to Much
I critique 2 studies quoted most often in favor of brief intense exercise: The Tremblay Study and Tabata Study. A 3rd study examines how little calories we actually burn after an intense exercise session.

Chapter 2: Focus on Calories Burned During the Workout
Since the afterburn effect (EPOC) is less than what we have been led to believe, the calories burned during the workout is what matters most.

Chapter 3: Calories Burned: Intervals Vs Steady State
How to figure out how many calories intervals burn compared to steady state cardio. Using the concept of “Average Intensity Level” to increase or decrease the amount of total calories burned during interval training.

——— Inserted Comment ———

Chapter 4 is pretty cool little cheat-sheet. This is nice because it’s actually just a one page round-up of what’s coming up. A few of the following chapters get pretty deep into explanation.

———————————————

Chapter 4: A 1 Page Interval Training Summary
Like “lecture notes” or “cliff notes” from my detailed chapter 5 teachings. The stuff covered here will be on the test…so no skimming :)

Chapter 5: How Interval Training Actually Works
A detailed explanation of how interval training works. Why it makes sense to use a mix of intervals along with steady state cardio for the fastest results.

Chapter 6: Calorie Deficit, Calories Burned, & Fat Loss
A prolonged calorie deficit always leads to weight loss, but that weight can come from muscle glycogen, body fat, or muscle tissue. How to ensure a portion of that weight loss comes from body fat.

——— Inserted Comment ———

Chapter 7 is another short chapter (only 3 pages) but I learned some interesting little facts about the stubborn body fat and Rusty gives a good little summary on how to obliterate it.

———————————————

Chapter 7: Burning Stubborn Body Fat
Stubborn body fat is more sensitive to insulin, less sensitive to adrenaline, and has poor blood flow compared to normal body fat. Why diet alone makes it near impossible to lose this body fat.

Chapter 8: Calories, Food, and Workout Timing
How to structure your meals and workouts to maximize fat loss. How tracking calories per week, is more effective than tracking calories per day for consistent ongoing fat loss.

——— Inserted Comment ———

Chapter 9 is REALLY cool. There are many out there who have certain routines and they love them. However, ALL of these routines leave room for a bit of improvement when it comes to PURE FAT LOSS. Rusty summarizes a few easy to implement strategies to take these to the next level.

———————————————

Chapter 9: Improving Popular Fat Loss Programs
Examining Kettlebells, Zumba, Crossfit, P90X and similar programs when it comes to fat loss. How to make these popular workouts even more effective at burning body fat.

Chapter 10: Separating Fat Loss & Resistance Training
When you only train in the high rep, low rest periods necessary for fat loss…you will never maximize the full potential of your muscles.

Chapter 11: Visual Impact Cardio Preparation
What can’t be measured can’t be improved. Crucial numbers we will be tracking throughout all of the fat loss programs.

——— Inserted Comment ———

Finally … here come the routines/workouts. Forget the Visual Impact Cardio summary, now the FUN begins! Chapters 12-14 is where the magic happens.

———————————————

Chapter 12: The Beginner’s Cycle
This 8 week cardio cycle is for pure beginners or for those who haven’t trained for a while. This one is meant to get people ready for the next cycle.

Chapter 13: The Intermediate Cycle
This is the 8 week progressive cardio cycle that is the core program of the course. Most people will get as lean as they want using this cycle.

Chapter 14: The Advanced Cycle
This 8 week cycle is just for those who want to push the limits of intensity. It can be used for someone who wants to be “event ready”.

——— Inserted Comment ———

Maintenance is key. This is a cool little 4 page chapter where Rusty talks about maintaining the awesome physique that you’ve hopefully got by now. In here he says that the maintenance workout (which is much easier) should last about 9 months.

———————————————

Chapter 15: The Maintenance
Now that you are in shape, here is what to do to stay that way, without living in the gym. A realistic approach to staying lean year-round.

Chapter 16: Final Thoughts
Some suggestions on how to tweak these routines, scientific references, and all the various links to my other courses, blog, Facebook page, etc.

Visual Impact Cardio Journal

Summary of the Printable Workout Journal

Visual Impact Cardio: Printable Workout Journal is a short, simple but very effective bonus to the main manual.

Rusty went through and laid out the workouts into easy to read and understandable charts.

Also, it’s “low-tech” so it’s just black and white … great for printing and bringing to the gym with you.

NOTE: this is included with the purchase free of charge. Definitely a nice tool to use!

    • Author – Rusty Moore
    • Cost – This is a FREE bonus
    • 15 pages (including intro/instruction page)
    • 3 Separate workout cycles
      • Beginners Cycle
        • 4 pages
        • Weeks 1-8 workout routines
      • Intermediate Cycle
        • 5 pages
        • Weeks 1-8 workout routines
      • Advanced Cycle
        • 5 pages
        • Weeks 1-8 workout routines

My Final Thoughts

And now for my final thoughts (not part of the book).

Okay, so obviously I stand behind this product. I got incredible results from this course. Although I did work my butt off, I am in no way “genetically gifted.” I have stubborn body fat. On me, that stubborn body fat is where most guy’s stubborn body fat is … my lower gut. 🙁

Of course, I can’t make any guarantees or promises, but seriously, if you work hard and follow the methods and routines you will get results.

Click here to get the full cardio workout

Feel free to leave a comment in the box below if you have any other questions or concerns … no, I can’t give away sample workouts, exact routines, etc.

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20 Comments

  1. Alexander Garbuz
    March 22, 2012 @ 1:50 am

    Looks like I get to be the first one to comment 🙂 The cover page looks really cool. I wish that was the real book that you could buy in the store 🙂

    OK, now to the point – Kevin, would you be providing any further reviews after the book becomes available? I am sure there will be a lot of people with questions about various things. Are you (or someone else?) going to be answering them?

    Reply

    • Kevin
      March 22, 2012 @ 4:50 pm

      Thanks Alexander … it would probably look pretty sharp sitting on the shelf. Yeah man, I’ll do what I can about answering questions.

      Rusty really does do an AWESOME job of answering questions that people have on his Facebook page too. He includes a link to that in the manual so that you can ask him whatever questions you have. I honestly don’t think that it should be too bad though.

      Reply

  2. Lisa
    March 22, 2012 @ 4:53 pm

    Very nice cover. If I were to purchase one book; being female which woe you suggest? I weight train 4 days and am not married to any particular cardio. I have lost 75# over the last year, 15-16 % BF and eat clean. Please Advise

    Reply

    • Kevin
      March 22, 2012 @ 5:05 pm

      Thank you Lisa!
      First of all, that is AWESOME, good job!

      … So I just re-read your question — this is the second time I haven’t REALLY answered a question my first try 🙁

      The printable workout journal comes with the main cardio manual, so you’ll get them both.

      Reply

  3. JLMA
    April 3, 2012 @ 2:50 am

    KEVIN,
    Great results!
    Two questions:
    (1) average duration of the cardio sessions?
    (2) brand + model of the exercise shoes on the “cover” of the book? (I love ’em!)
    Thanks. And congratulations!
    JLMA

    Reply

    • Kevin
      April 4, 2012 @ 3:19 am

      Thanks!

      1 – 45 minutes
      2 – Awesome, I have NO idea. Rusty actually emailed me the picture of the shoes and said “there you go, make it green, black and grey.”

      Reply

  4. james
    April 3, 2012 @ 10:08 am

    so do i need to buy visual impact muscle building also ?

    Reply

    • Kevin
      April 4, 2012 @ 3:22 am

      You really don’t need to at all. As long as you do some form of strength training, I think the results will be awesome. Of course, I’m a bit biased to it since that is what I used and I can’t imagine getting much better results.

      If you can afford it, I do recommend it, but overall, no – you don’t need to buy Visual Impact Muscle Building.

      Reply

  5. Brian
    April 3, 2012 @ 8:21 pm

    Hello Kevin, great job!, if I have to join a gym, I am not buying the course, I have a jump rope and a very nice treadmill, will this course work for me, Thank You

    Reply

    • Kevin
      April 3, 2012 @ 9:21 pm

      Rusty does recommend a gym membership. I think you could get by fine as long as your treadmill allows for quick adjustments in speed/resistance though.

      Reply

  6. Caleb
    April 4, 2012 @ 2:14 am

    You graphic designer looks freakin’ awesome. Is this much different from your hybrid cardio?

    Reply

    • Kevin
      April 11, 2012 @ 2:53 pm

      Hey Caleb,
      This is actually my site (the graphic designer) and not Rusty’s. Thanks for the kind words though! 🙂

      I can tell you that it is a bit different than his hybrid cardio. It’s not just HIIT and then steady state cardio. There are different intervals and intensities that are performed at different times/days.

      Reply

  7. Taylor
    April 8, 2012 @ 6:01 pm

    Kevin, I was wondering which cycle you did. I feel as though I’m somehow in between the beginners and intermediate cycle. Im leaning toward the beginner cycle just to be safe, but would like to hear what you started with.

    Reply

    • Kevin
      April 11, 2012 @ 2:55 pm

      I started at the intermediate and then then kinda’ morphed the advanced into it. If you’re torn between the two my advice would be to do beginner cycle for one or two weeks and then if it’s too easy go to intermediate.

      Reply

  8. Benjamin
    April 19, 2012 @ 1:15 pm

    Hi Kevin. I see you said you did some type of strength training at the same time as the cardio program. In visual impact muscle building it calls for HIIT at the end of Phase I workouts. Did you just replace that 15 minut of HIIT with what the cardio book called for? How did you integrate the two? ….because I did read in the book that it is hard to work on both goals at the same time…. Building muscle (which is what phase I) is about and lowering your body fat % which is what the cardio book is about…. THANKS!!

    Reply

    • Kevin
      April 19, 2012 @ 10:58 pm

      Benjamin, I just skipped to phase 3 in Visual Impact Muscle Building.

      So I lifted weights EXACTLY as it’s laid out in VIMB and then replaced the recommend cardio after weight lifting with the cardio routines in VIC.

      I hope that helps clarify!

      Reply

  9. Chris
    August 6, 2012 @ 6:09 pm

    Hi can you please tell me what types of machines are used in the program. My gym is very limited and sometimes i workout at home.

    Reply

    • Kevin
      August 10, 2012 @ 4:11 pm

      Hey Chris,
      The main machine is a treadmill. I personally had to use a bike and the elliptical because I have a very bad knee which gets aggravated easily … I pay the price just for going on a walk.

      Reply

  10. Dan
    October 18, 2012 @ 7:34 pm

    Hi Kevin thanks for the review. I (like everyone) and super busy and only have a specific hour or 2 to work out during the day. Are these time specific (i.e. do this day in the morning, do this one after lunch, do this one in the evening.) Thanks!

    Reply

    • Kevin
      October 19, 2012 @ 3:21 pm

      Dan,
      You can workout whenever you like, no specifics on time of day. The workouts range from 15-60 minutes but the majority of them are 30-45 minutes.

      Reply

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