I got into the best condition of my life in 2006 where I placed 3rdin a competition against 21 other competitors. The only cardio I did was for the last 4 weeks where I did intervals 3 times a week to prepare for a 500 meter row that was a part of the competition. I did the same thing in 1999 when I reached a very similar condition. For the competitions in-between I did a lot of various cardio but never reached the condition I wanted. It was when I skipped the cardio that I was able to reach really low body fat levels without losing muscle in the process.
I trained my girlfriend (pictured on the right) for the 2008 athletic fitness competition which she won. She did the exact training as I did for my competition in 2007: the conclusion is that my training works perfectly for woman as well. (See next page)
Today I maintain a condition close to the picture at left. I hit the weights hard 3 times a week and some intervals or complexes 1-2 times a week.