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It doesn’t matter if you have the best set of abdominal muscles in the world, if they are covered with fat you will never see them. Doing crunches will build the muscles bigger but they won’t eliminate the fat from covering the muscles. Despite popular belief muscle and fat exist completely independently of one another. And there is no such thing as spot reduction, except for liposuction that is.

So this creates a major problem with most people. However there is a solution: Guerilla Cardio.

When most people think of cardio, they think of running 3-4 miles either outside or on a treadmill or eliptical machine for around an hour in their so-called “fat-burning zone” hoping that overtime the fat will just burn away leaving them thin. This only works to a relatively limited degree.

However, all you really need is four minutes of exercise three days a week.
M Most people would think that this is ridiculous and that you cannot accomplish anything in only four minutes, but this program is based entirely on scientific research and actual experience. According to research this program may be the most effective training program ever developed.

This program encompasses:

HIGH INTENSITY

For years people have been told that low-effort aerobics works the best for burning fat, however new research states otherwise. With low-intensity aerobics you actually do burn more calories and fat during the time you spend exercising, however most of the calories and fat you burn occur AFTER and NOT during the workout itself.

New England Journal of Medicine shows that during the hour AFTER short high-intensity intervals your burns up to 142 percent more calories than after longer low-intensity exercise periods. Your body will continue burning calories at a higher rate for up to 48 hours.

Most of the calories burned through cardio workouts happen AFTER the workout and not during the workout itself.

FITNESS PROMOTING

The more fit you become the more likely you are to burn fat during aerobic activities. Your maximum oxygen capacity or VO2 is the best measure of aerobic fitness. As your body surpasses it’s peak oxygen capacity or VO2 your body shifts to anaerobic (without oxygen) production. In this lack of oxygen lactic acid builds up in your muscles making you feel sore and tired or unable to continue. Your anaerobic capacity has been reached.

SHORT BRIEF EXERCISE

Too much aerobics will burn muscle. Losing muscle slows down your metabolism since the existence of muscle in itself uses around 50 calories a day for each pound of muscle. So you want your cardio routine to last long enough to spark your metabolism, but not so long that it eats away at all your muscle.

IDEAL PROGRAM

So under these principles what is the ideal cardio program? 8 very hard intense training intervals of 20 seconds each with 10 seconds of rest in between each interval.

However you should do a 4 minute warm up prior to this intense training period and a 4 minute cool down afterwards.

Below is the regieme, that I recommend doing no more than 3 days a week, either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.

Minutes 1-4
Warm up jogging at 50% effort

Minute 5
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds

Minute 6
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds

Minute 7
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds

Minute 8
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds
Sprinting for 20 seconds at 100% Effort
Rest for 10 seconds

Minutes 9-12
Cool down jogging at 50% effort

MORNING ROUTINE

You should do this routine first thing in the morning since studies show that cardiovascular activity done first thing in the morning on an empty stomach burns three times more fat than the same amount of exercise performed later in the afternoon!

IN CONCLUSION

This program works well! It makes perfect sense too. Just look at all the olympic athelities. Who has the leanest most muscular bodies, the distance runners or the sprinters? Not only do the sprinters have better physiques their bodyfat percentages hardly ever reach the double digits.