Thanks Kenny. It was the GH blunting that I was avoiding.
I always appreciate your contribution to the board.
I agree. Very informative threads. I enjoy reading them.
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Cardio for 6 pack?
- Thread starter lil-bit-slim
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I agree. Very informative threads. I enjoy reading them.
lil-bit-slim
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Great info Kenny...much appreciated!
lil-bit-slim
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Kenny
Three protein shakes??? One before lifting? One during? and one after? ...do you also drink one before bed and in the morning?
Three protein shakes??? One before lifting? One during? and one after? ...do you also drink one before bed and in the morning?
lil-bit-slim
Registered
or are you suggesting these protein shakes are before, during and after the HIIT?
lil-bit-slim
Registered
While I'm waiting for Kenny to answer the above questions ^^^ I would like to bounce this cardio sesh off you guys and ask if it qualifies as HIIT???
Yesterday my roommate introduced me to a great hill run near our house, you can see the entire city from the top! So basically its about 100 yrd paved hill with a fairly steep incline, I would call it equivalent to maxing out the incline on the treadmill at least in some places. We run up the hill and walk back down, running up takes about 40-60 seconds and walking down can takes 2-4 minutes. We were only able to complete 4 yesterday (its harder than it sounds, I literally witnessed someone lose their lunch yesterday) and we're hoping to work our way up to 8-10 reps. Today I woke up and was like damn! my abs are looking more defined already! I've always been pretty close to a 6 pack without any cardio, in fact without any exercise at all...hoping this hill will get me "over the top"
Is this appropriate HIIT training?
Yesterday my roommate introduced me to a great hill run near our house, you can see the entire city from the top! So basically its about 100 yrd paved hill with a fairly steep incline, I would call it equivalent to maxing out the incline on the treadmill at least in some places. We run up the hill and walk back down, running up takes about 40-60 seconds and walking down can takes 2-4 minutes. We were only able to complete 4 yesterday (its harder than it sounds, I literally witnessed someone lose their lunch yesterday) and we're hoping to work our way up to 8-10 reps. Today I woke up and was like damn! my abs are looking more defined already! I've always been pretty close to a 6 pack without any cardio, in fact without any exercise at all...hoping this hill will get me "over the top"
Is this appropriate HIIT training?
While I'm waiting for Kenny to answer the above questions ^^^ I would like to bounce this cardio sesh off you guys and ask if it qualifies as HIIT???
Yesterday my roommate introduced me to a great hill run near our house, you can see the entire city from the top! So basically its about 100 yrd paved hill with a fairly steep incline, I would call it equivalent to maxing out the incline on the treadmill at least in some places. We run up the hill and walk back down, running up takes about 40-60 seconds and walking down can takes 2-4 minutes. We were only able to complete 4 yesterday (its harder than it sounds, I literally witnessed someone lose their lunch yesterday) and we're hoping to work our way up to 8-10 reps. Today I woke up and was like damn! my abs are looking more defined already! I've always been pretty close to a 6 pack without any cardio, in fact without any exercise at all...hoping this hill will get me "over the top"
Is this appropriate HIIT training?
yes it is. high intensity cardio involves exercising at 100% maximum effort, i.e. sprinting. this does two major things, it causes the greatest amounts of GH to be released from exercise and it also causes the fastest increase in the VO2Max. the higher the VO2Max the greater the increase in the metabolic rate in the hours after exercise. at the conclusion of high intensity exercise the body expends excess energy to restore the body to the pre-exercise state. this causes the body to utilize more oxygen which elevates the metabolic rate.
* try to work your way up to 10 intervals of the all out sprint and do that no more than 2-3x a week maximum.
Last edited:
Powermaster
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That is a great book. One of the best I've read and one everyone should read.
lil-bit-slim
Registered
Sprint
Warm up 5 min.
50-100 yard course to sprint 8 sec minimum each rep. for HGH release (10-30 sec is the goal for me)
5-10 reps of 400-800 yards (6 reps of 100 yards for me)
Walk 2x the distance sprinted to cool down, 1 to 2 minutes (do not jog to keep HR up)
Sprint 3x a week if strength training (2x a week if other training)
Health & Fitness Solutions: Don't Just Run: Sprint!
Start your workout by warming up for about 5 minutes. Measure out a course from 50-100 yards (or meters) long. Remember that you need to sprint at least 8 seconds before your body sends the signals that produce human growth hormone. Do 5-10 repetitions. The total distance of your sprints should not exceed 400-800 yards or meters. Between repetitions, walk slowly at least twice the distance that you ran. This should take from 1-2 minutes. Don't jog to "keep your heart rate up."
http://www.ncbi.nlm.nih.gov/pubmed/12137178?dopt=Abstract
Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint.
http://www.bodybuilding.com/fun/phil3.htm
Warm up 5 min.
50-100 yard course to sprint 8 sec minimum each rep. for HGH release (10-30 sec is the goal for me)
5-10 reps of 400-800 yards (6 reps of 100 yards for me)
Walk 2x the distance sprinted to cool down, 1 to 2 minutes (do not jog to keep HR up)
Sprint 3x a week if strength training (2x a week if other training)
Health & Fitness Solutions: Don't Just Run: Sprint!
Start your workout by warming up for about 5 minutes. Measure out a course from 50-100 yards (or meters) long. Remember that you need to sprint at least 8 seconds before your body sends the signals that produce human growth hormone. Do 5-10 repetitions. The total distance of your sprints should not exceed 400-800 yards or meters. Between repetitions, walk slowly at least twice the distance that you ran. This should take from 1-2 minutes. Don't jog to "keep your heart rate up."
http://www.ncbi.nlm.nih.gov/pubmed/12137178?dopt=Abstract
Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint.
http://www.bodybuilding.com/fun/phil3.htm
MuscleGauge1
Registered
Cardio isn't necessary for a six pack at all. You just need to really focus on diet and nutrition if you do cardio stick to HIIT training for that. It's the best thing out there for sure. I would also suggest training 4 days a week at least and make sure you are squatting.
Cardio and squating is pure hell 
Christsean
Registered
^^^^^this! HIIT gives you more bang for your time.
...
MuscleGauge1
Registered
Cardio isn't necessary for a six pack at all. You just need to focus on your diet and nutrition and keep lifting heavy. Squats and deads are great Ab exercises. Work abs twice a week. You will see results. This is the way I got my six pack.
MuscleGauge1
Registered
This is some solid information here. Make sure you follow it I agree with everything. And if you are going to do cardio, make sure it's HIIT training. Start out with 20 mins then move your way up from there. It works great! My favorite type of cardio.
complication
Registered
It's more about diet than anything else.
lil-bit-slim
Registered
Those of you who indicated that it was your diet that really helped you get "shredded," would you please share your diet with us in this thread? or leave a link to another thread?
Thank you!
Thank you!
