Sprint To Your Ultimate Body

Originally Posted By orlandoit works the same if i run, cycle or stepclimb ?

Hey,
the idea is the same, but the actual results you get from using each of these machines will be different for each one.
Cheers :)

Originally Posted By Michael

Originally Posted By orlandoit works the same if i run, cycle or stepclimb ?

Hey,
the idea is the same, but the actual results you get from using each of these machines will be different for each one.
Cheers :)

P.S. I know that running is not a machine, but you get the idea! ;)

I just woke up and read this, and I think I’ll go out and do my first 20-minute run at 70%.

But my stomach is empty…and as we all know from Joel, fasting cardio sucks. :)

Maybe I’ll have a little something.

hey joel, i have been using Hiit for years now but always wondered is it really that bad to do the workouts in the afternoon/night in terms of metabolic fat burning effects in the long term??? (or anyone who knows abt this topic feel free to answer to it thanks )

I have also recently started to incorporate some of the Turbulence Training exercises into my routine. I’m already sweating after the 5 minute “warm-up” portion! I definitely have a new found appreciation for working out using MIIT and interval training. Kettlebells are hard to come by (expensive), but if you have gripper plates at your gym they are a great substitute for “swings”. I think dumb bell swings are sort of awkward, but the gripper plates feel pretty natural. Oh, and after 1 week on Cheat your Way Thin I am down 3.5lbs!!!

If your fairly fit already and are in good shape and just want to burn those final pounds of fat – should I just go straight to the final week as at the moment I’m doing something similar “1:1 1minute sprint, 1minute walk”. In your programme you’ve said 20sec sprinting and 40sec jogging/walking – which one is more effective 1min or 20sec? Or are they both similar and for me to achieve best results should I just chop and change between the two?

KEEP up the gREAT work on cutting edge stuff- Working out SMARTER!I’ve seen results for sure with interval and metabolic training- No more “Aerobic Queen” for me! Thanks!! :D

Hey Joel,

you offered nice program.

I perform High Intensive Interval Training (HIIT) for almost 2 years now (it is not in fact a new thing). Before that, I did that long born aerobic training, which is not even close to HIIT. It’s better of course to do it than seating in front of the TV, since you will have some calories consumption, but there is practically no after burning effect or is very low and of short time. So the real goal and the point, which is to burn as much fat as possible, is not likely to occur with this approach.

There are, for sure, also some other bad consequences of classical long aerobic cardio training, like jogging for example. There are at least two additional problems, which I can personally confirm, since I have experienced it. As a result of consistent and continual aerobic training,you’ll be more and more in better shape, i.e. condition, since body and heart adopt to different circumstances. Consequently, your heart rate will much slowly go up and much quicker fall down (after pause), which is just opposite to what happens at the beginning (when you are beginner). Therefore, total calorie consumption getting lower and lower and to keep it at the same rate, you have to make training longer (for joggers means longer routes!), which takes more time (very bad) and in addition, your joints are more and more burdened and under stress (even worst).

It looks like at the certain point, our brains switch on, to what I call “security mode”. That’s a protection system of our organism, to maintain the body fat and is very similar to what happens, when we start to dieting and level of Leptin hormone starts to fall down with all consequences Joel already described very good in his “Cheat your way thin” program. So more and longer jogging will not give you fat burning effect but can give you a lot of pain in your joints (especially to older persons)

Final results are as follow: You’ll have to fight even more for a level of calorie consumption you’d like to maintain, fat burning effect is very low even during the training, there is no after effect as well, at certain point body will even do everything to keep and protect the fat you’d like to burn off and you’re most likely very good candidate for surgeon’s table.

On the other hand, such training is not comparable with HIIT, which is everything in opposite direction. Short timed, no or much lower and shorter stress to your joints, very good after burning fat effect and in fact much better cardiovascular shape (heart, veins and lungs capacity).

There is however one very similar and totally logical effect which occurs with HIIT as weel and is conditioned to body adaptation again. With the time, HIIT gives similar effect regarding body adaptation as long aerobic training described above. In practice that means, that you won’t reach your upper heart rate (HR), which is essential for HIIT, so easy. It will get in fact harder and harder. If you’re are going to use similar charges for your body, i.e. the same training which just before gave good results, you won’t hit your high HR any more, or you’ll need at least longer time. Therefore it’s necessary to adopt and to change training modes, i.e. HIIT performance, practically continuously.

The best way I can recommend according to my experience, is to make short sprints, but not in level ground, but in gradient terrain !! Bigger than is gradient, stronger a sprint is, you’ll reach your max. HR in just a sec., no real time needed. You can adjust it as you wish and play with it. So is there is a hill near to your home, mountain, use it. If not, use gradient road, stairs or something similar. HIIT will become a “pleasure” again, the best results in the shortest time possible.

Another solution is METABOLIC RESISTANCE TRAINING! There are so called MATRIX workouts and are different. I look forward to what Joel will offer us (I really hope he will) about that.

I am Slovenian and my English is not perfect, therefore I apologize in advance for all the mistakes I did in my text above.

Train hard and reach your goals.

Best regards.

Miran

hey joel,

I have tried interval training with my buddy a few weeks ago….and despite my hatred to sprinting, i have to be 100% honest….i actually burned 1/2 inch of pure lardy fat off my waiste line….so it is very effective…he had some good results too…..and eventhough we were sprinting in an extremely hot climate…and i actually passed out….but the results were ausome….next time i sprint…i’ll do that during a cooler period throughout the day….so that i avoid any injuries or so….but that sprinting session eventhough it was probably a 6 out of 10 if i were to rate it….it was a very effective session to say the least!!
thnx ya’ll

This great. Thankyou.

I begin each workout with a light warm-up as suggested, please can someone let me know what heart rate and the perceived rate of exertion I should aim for to complete my warmup for the Intervals? And for the stupid question, after the warm-up, should I start the very first set with a max effort (all out) instead of easing in to it?

@Clayton – Ah~ Clayton, Thanks alot. Now it make sense more =)

hey joel,
thanks for the info (progressive) on adding HIIT to m routine. this stuff really works. i feel fat burning while i am doing it and even after when i have done it in the past. i will incorporate it in my routine today.

I’ve been thinking about doing some interval training in the swimming pool. 2 lengths breaststroke to 1 length freestyle sprint. I will do some this evening after the kids have gone, and let you know how i found it!

Going to do that today after my Circuit workout. :0) Can’t wait. I have done 30 sec intervals or 1 min ones. This should be interesting.

intervals are great and the sprint plan seems fine but i am unable to run do to a foot injury and dont have a cardio machine. what low impact routine can i substitute?

Joel,
I want the MRT workout. That would definitely be a change of routine. Plus you sound pumped about it so it’s got to be awesome.

Can you post some weight training workouts? I have nowhere to do this type
of interval work ever since I had to give up my gym membership. So I rely
on BW exercises and walking or dancing for cardio. Don’t know how true this is, but I read that walking 40 m every other day helps regulate insulin sesitivity better than intense exercise. You do the intense exercise on the other days for different benefits.

The work out should be clear to beginers… for instance, week one at 70% max HR for 20 minutes, does that mean we do interval traning for 20 minutes or is this getting ready for interval training ?

Another BIG thankyou for yet another quality post.
And history shows that your MRT post is going to be just as awesome.
You sure know how to pump motivation into people (well me anyway :P)

@Clayton –
Well explained, …shame I didn’t. :)

Not sure when you started listening here but Joel gave a brilliant and versatile way to work on muscle development (whether for speed, power, endurance, bulk…):
http://bodytransformationinsider.com/access/supersets/
Find the secondary sets do far more than active recovery and allow the primary sets to progress at a scary rate; adding reps or weight every few days (training for ballistic power and strength, not bulk gain or or weight loss).

So thanks again to both Joel and yourself.

For the sprinting can one go above the 85% of heart rate max? and for the recovery does one need to wait for the heart rate to substancially drop before starting the next interval?

Joel,

I thought interval training ment alternating between fast and medium, but now I’m understanding it as alternating between fast and slow. Is this correct?

Thank You.

I Like These Ratios

Work to Rest Ratio- 1:1/2 Sprint 20 seconds/Walk 10 seconds, repeat 8-10 times

Work to Rest Ratio- 1:1 Sprint 20 seconds/Walk 20 seconds, repeat 10-12 times

Work to Rest Ratio- 1:3 Sprint 20 seconds/Walk 60 seconds, repeat 12-15 times

But 4 weeks of steady state (for beginners I have to disagree) this is just me

Work to Rest Ratio 1:4 Sprint 20 seconds/Walk 80 seconds 3 sprints on week 1, 4 sprints on week 2, 5 sprints on week 3 and week 4 decrease the work to rest ratio to 1:3 and increase the time to 30 second sprint/walk 90 seconds. Then on week 5 we increase the sprints like your program does.

This is what has worked in the past with out of shape clients (beginners).

Most of them can’t stay a minute in 75% of their Max Heart Rate for the first 2 weeks. Intervals give them a chance to rest and also push themselves a little more because they know there is rest ahead.

I just find steady state useless unless you are a distance runner or want to become one. If the goal is fat loss or getting in shape faster than normal then intervals can be done from day 1 because there are many ratios and work times that can be done to achieve success in any training program for any individual.

Burpees are a great way to get in this type of training. 8 sets of 12 reps with
45 seconds in between can also work well.
Keep up with the great info.
Thanks