Fast Fat Loss For Geeks
May 1st, 2008
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by Jamie Nischan · Filed Under: Geek Workouts
Ok, so here is my little version of :08 minute abs.
Only this routine doesn’t consist of any direct abdominal exercises.
Lets get right to it.
Month 1
Pick a piece of cardio equipment, any piece. Warm up by taking a nice steady pace for about 4 minutes.
On the 4th minute your going to push yourself as fast as you can for 10 seconds and then cool back down for 20 seconds. Repeat the 10 seconds on and the 20 seconds off until you get to the 8th minute. Done!! Cool down and go home. Repeat this 3 times a week on non weight training days.
Month 2
Same warm up. This time 15 seconds on 15 seconds off for 4 minutes.
Month 3
20 seconds on 10 seconds off. Still using the 8 minute format.
This brings you to August, you should be nice and ripped for the beach. No time was wasted doing endless non-productive hours of aerobics.
Research backs this up.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
5 Responses to “Fast Fat Loss For Geeks”
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Jamie Nischan HFS, CES
[...] if you’ve been reading my stuff for a while then you probably know I advocate HIIT (High Intensity Interval Training) for fat loss as opposed to the low intensity long duration [...]
I know that you’re a big fan of the elliptical trainer for this routine, but can it be adapted to the erg rower (my personal fave)? I’m not sure how many strokes I’m likely to get in in 10 seconds.
This routine can be adapted to any piece of cardio equipment really. I especially like the erg because it’s fluid and we’re getting the movement from our most often neglected posterior musculature.
However timing can be a little difficult with the erg because each revolution is so large. If ever I’m using the erg for HIIT it is usually within a circuit with larger intervals. Say 1:00 on and :30 off, as opposed to :20 on :10 off.
Hope that makes sense.
Have you ever tried HIIT on the StepMill? This is the stair climber that looks like a mini-escalator with real stairs. The most brutal piece of cardio equipment in the gym.
When I’m doing the short sprints like you recommend here, I find the stationary bike to be easy.
One last thing…have you heard of the Stubborn Fat Protocol? I created a small 3 page mini-course for readers of my blog:
http://fitnessblackbook.com/low-body-fat-percentage/
It is a way to increase the HIIT fat burning window.
Nice site b the way!
Rusty
That does make sense. After trying out one day with :10 on and :20 off on the erg, I’ve been moving around the cardio machines (elliptical one day, bike the next, etc). I’ll try 1:00 on and :30 off next time I row. Do you still recommend 8 minutes for that?
I have to admit.. 8 minutes of cardio deosn’t sound like much, but it’s work.