Cardio mix- help!

zonaguy03 · 05-01-2007, 11:02 PM

My only goal right now (as most of you know) is to loose body fat. I have got my diet down pat, and I have figured out that I need to bring my calorie intake down slowly day by day while maintaining the nutrients i need through 6 meals.

Now I post this thread under training because I need a new cardio mixture (interval training which I am currently doing and some other technique that will burn tons of cals). I am a college student, so I will have a load of time to work out and train so anything ya'll have for me would be huge! Give me something intense, so that I can achieve this goal that is starting to seem out of reach.

NordicNacho · 05-01-2007, 11:15 PM

you don't need that much cardio try this

Lactic Acid Training for Fat Loss
by Charles Poliquin

Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals.

Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.

This method is called the "German Body Composition" program, or GBC for short.

While many people in the field–TC included–have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect.

Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training! In fact, if the program is done correctly, GH production is 9 times normal–enough to make an army of dwarves grow tall.

While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs.

Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance.

At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed.

I simply challenged them to do 3 circuits of the following:

12 squats (at 12RM)
Rest 60 seconds
12 chins (at 12RM)
Rest 60 seconds
12 deadlifts (at 12 RM)
Rest 60 seconds
12 dips (at 12 RM)

Despite their confidence, they only completed one circuit and promptly turned green.

The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair.

The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps.

The Advanced GBC Program

You will perform 2 exercises each training session using the following split:

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

Here are some suggested movements, along with the prescribed rest periods.

NordicNacho · 05-01-2007, 11:17 PM

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times

Additional Notes:

• If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

• You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production

• Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

• These workouts demand a high level of motivation, so you had better be on something like Biotest’s Spike to help you complete the workout.

Additional Notes Regarding Fat Loss

As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered.

First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.

Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.

Final Words

You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance

zonaguy03 · 05-01-2007, 11:26 PM

Thanks for this website! I need to learn how to first do some of the exercises, then go to work. Appreciate it.

zonaguy03 · 05-01-2007, 11:30 PM

I think my problem in the weight room, is that I dont do any dead lifts, squats, chin ups. Maybe that's why i have a weak core. All I do is back/bi's, chest/tri's and back (but not lower). Im a beginner

NordicNacho · 05-01-2007, 11:32 PM

good time to start those exercises are the core of most real weight training programs.

here is a site that demonstrates the exercises

ExRx Exercise & Muscle Directory

zonaguy03 · 05-01-2007, 11:50 PM

What would you say would be the single best core exercise?

zonaguy03 · 05-01-2007, 11:51 PM

I honestly dont think i can even do a squat with a bar

Witchblade · 05-02-2007, 06:57 AM

Core... pump... core

**Gazhole** · 05-02-2007, 07:01 AM

Quote:

Originally Posted by Witchblade

Core... pump... core

I feel your pain.

**Gazhole** · 05-02-2007, 07:06 AM

Quote:

Originally Posted by zonaguy03

I think my problem in the weight room, is that I dont do any dead lifts, squats, chin ups. Maybe that's why i have a weak core. All I do is back/bi's, chest/tri's and back (but not lower). Im a beginner

If i were you i would set up a decent weight training program ASAP.

**P-funk** · 05-02-2007, 07:47 AM

everyday you ask like 100 new questions.

why don't you try learning how to lift weights before asking these questions?

vortrit · 05-02-2007, 10:49 PM

Quote:

Originally Posted by Witchblade

Core... pump... core

Blooming Lotus · 05-08-2007, 11:07 PM

Quote:

Originally Posted by NordicNacho

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times

Additional Notes:

• If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

• You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production

• Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

• These workouts demand a high level of motivation, so you had better be on something like Biotest’s Spike to help you complete the workout.

Additional Notes Regarding Fat Loss

As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered.

First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.

Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.

Final Words

You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance

This is great!.. It reminds me alot of how I used train bwe because to me it looks like level of recruitment by cummulative incorporation. ..really cool. I like that... and yeah.. it takes dedication or motivation but on daily kick ass acheivments, as long as getting started and putting in alll the way through everything one has gets conquered and held as a focus, definately a very cool part of one's day.. well it was for me anyway.

I just re-enrolled in master of high performance science ( and that's practically alll I'm doing in my life atm) and being that my activities fee covers gym use and classes..I'm just looking at my schedule to see what I can do in terms of putting a new plan together...and maybe bringing in more resistence and a little b.b. myself. I probably have about 40 hrs to train with each week.
I aam going to risk whatever it is that's on line here though and ask if you would explain to me what you mean by tempo? I know I'm sure I should knoww that ( if I don't already and call it something else), but If you wouldn't mind, thanks.

Blooming tianshi Lotus.

05-01-2007, 11:02 PM	#1
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	Cardio mix- help! My only goal right now (as most of you know) is to loose body fat. I have got my diet down pat, and I have figured out that I need to bring my calorie intake down slowly day by day while maintaining the nutrients i need through 6 meals. Now I post this thread under training because I need a new cardio mixture (interval training which I am currently doing and some other technique that will burn tons of cals). I am a college student, so I will have a load of time to work out and train so anything ya'll have for me would be huge! Give me something intense, so that I can achieve this goal that is starting to seem out of reach.

05-01-2007, 11:15 PM	#2
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	you don't need that much cardio try this Lactic Acid Training for Fat Loss by Charles Poliquin Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals. Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat. This method is called the "German Body Composition" program, or GBC for short. While many people in the field–TC included–have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect. Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training! In fact, if the program is done correctly, GH production is 9 times normal–enough to make an army of dwarves grow tall. While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs. Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance. At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed. I simply challenged them to do 3 circuits of the following: 12 squats (at 12RM) Rest 60 seconds 12 chins (at 12RM) Rest 60 seconds 12 deadlifts (at 12 RM) Rest 60 seconds 12 dips (at 12 RM) Despite their confidence, they only completed one circuit and promptly turned green. The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair. The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps. The Advanced GBC Program You will perform 2 exercises each training session using the following split: Day One: Chest and Back Day Two: Legs Day Three: Off Day Four: Shoulders and Arms Day Five: Off Repeat The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns. Here are some suggested movements, along with the prescribed rest periods. http://www.roqofthe80s.com/#

05-01-2007, 11:17 PM	#3
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	Day One: Chest and Back A1. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds A2. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1. 6 Weighted Chins Rest 10 seconds B2. 12 Bent-over Rows Rest 10 seconds B3. 25 Seated Cable Rows to Neck Rest 2 minutes Repeat 3 times Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Romanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times Day Three: Off Day Four: Arms and Shoulders A1. 6 Seated Dumbbell Presses Rest 10 seconds A2. 12 Seated Lateral Raises Rest 10 seconds A3. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times B1. 6 Dips or Close-Grip Bench Presses Rest 10 seconds B2. 12 Decline Barbell Extensions Rest 10 seconds B3. 25 Cable Pressdowns Rest 2 minutes Repeat 3 times C1. 6 incline Dumbbell Curls Rest 10 seconds C2. 12 Standing Barbell Curls Rest 10 seconds C3. 25 Standing Pulley Curls Rest 2 minutes Repeat 3 times Additional Notes: • If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements. • Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks. • Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25. • You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production • Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH. • These workouts demand a high level of motivation, so you had better be on something like Biotest’s Spike to help you complete the workout. Additional Notes Regarding Fat Loss As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered. First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein. Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem. Final Words You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance http://www.roqofthe80s.com/#

05-01-2007, 11:32 PM	#6
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	good time to start those exercises are the core of most real weight training programs. here is a site that demonstrates the exercises ExRx Exercise & Muscle Directory http://www.roqofthe80s.com/#

05-02-2007, 06:57 AM	#9
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Core... pump... core My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-01-2007, 11:26 PM	#4
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	Thanks for this website! I need to learn how to first do some of the exercises, then go to work. Appreciate it.

05-01-2007, 11:30 PM	#5
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	I think my problem in the weight room, is that I dont do any dead lifts, squats, chin ups. Maybe that's why i have a weak core. All I do is back/bi's, chest/tri's and back (but not lower). Im a beginner

05-01-2007, 11:50 PM	#7
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	What would you say would be the single best core exercise?

05-01-2007, 11:51 PM	#8
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	I honestly dont think i can even do a squat with a bar

05-02-2007, 07:47 AM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	everyday you ask like 100 new questions. why don't you try learning how to lift weights before asking these questions? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode