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ExpandMyWealth.com » Blog Archive » Lights Out, Guerilla Cardio!
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Lights Out, Guerilla Cardio!

Weight Loss, Fitness View comments

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.

guerillacardio.JPG

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.

 bob-diagrams-energy_2.gif

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!

 batman_ent-lead__200×354.jpg

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.

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28 Comments »

Comment by Richard
2008-01-09 19:39:04

I have done a similar program every day for the past three years. It works good, but after like 2-3 months your body gets used to it and you need to take a break for a few weeks. It’s also rough on the knees.

Comment by chris
2009-07-01 20:44:45

how can yer body ‘get used’ to this type of work out? i recently started this one and it only makes sense to me that as you are getting back in shape that you are also upgrading your endurance levels- on the sprinting, that is, you just sprint faster. by doing that, you are gradually testing yourself more and more each time by going further and further. its a perfect work out in my eyes…

 
 
Comment by Terri Crawford
2008-01-10 01:24:14

It takes me 45 minutes to an hour to do a decent set of cardio. It takes longer than 20 minutes for me to get warmed up and my heart pumping. This type of routine might not work good for me, but I will try it and see.

 
Comment by Kim
2008-01-10 10:48:35

Great post, I am a personal trainer and I have heard of these types of programs and have had great success with them.

 
Comment by meukhozk
2008-01-14 23:11:03

This seems like a really good exercise program. I’m gonna try it and report back on the results.

 
Comment by maria
2008-02-09 23:43:44

Recent studies have shown that shorter intense exercises are always more effective than longer less intensive exercises which is the older suggested way to work out.

 
Comment by heidi
2008-02-16 21:25:17

this type of program is called circuit training or fartlicks which does work really well not only for getting in shape, but getting conditioned for track events as well.

 
Comment by dan
2008-02-29 15:41:02

This program works great and it is more effective than running several miles and saves lots of time too.

 
Comment by chris
2009-07-02 17:35:25

does anyone know how many calories this work out burns??

 
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Comment by Horacio Depaz
2013-04-28 01:22:40

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.^

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