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Monday Madness: HIIT From Hell

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Cardio is an extremely important element in fat loss. Today I want to talk to you about a type of cardio that will push you hard and get results–HIIT from hell!

HIIT cardio is going to give you the best bang for the time you spend. The idea is that when you complete your work interval you should need some significant rest in order to be able to complete another word interval. If you are able to go again after 60 seconds you have not worked hard enough. With HIIT from Hell you definitely will need a minimum of 2 minutes rest.

The HIIT From Hell Workout

This is going to really get your heart rate going. You should not be able to talk after doing a working interval. Take the rest and then hit each working interval that follows as hard as the first one.

Using a treadmill with incline control

5 minutes – Warm up at 3.0 mph and flat
0:45 – 9.5 mph at 3%
2:15 – 3.5 mph at 3% rest
0:45 – 9.5 mph at 6%
2:15 – 3.5 mph at 6% rest
0:45 – 9.5 mph at 9%
2:15 – 3.5 mph at 9% rest
0:45 – 9.5 mph at 12%
2:15 – 3.5 mph at 12% rest
0:45 – 9.5 mph at 15%
2:15 – 3.5 mph at 15% rest (15% is the max on my normal treadmill)
0:45 – 9.5 mph at 12%
2:15 – 3.5 mph at 12% rest
0:45 – 9.5 mph at 9%
2:15 – 3.5 mph at 9% rest
0:45 – 9.5 mph at 6%
2:15 – 3.5 mph at 6% rest
0:45 – 9.5 mph at 3%
2:15 – 3.5 mph at 3% rest
5 minutes – Cool down at 2.5 mph and flat

This will total 37 minutes of very hard work! Enjoy!

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My Focus Journal Entry #10

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focus-journal

This week we changed up a couple of variables–longer and more frequent cardio sessions along with a new approach to weight training. The changes produced some very positive results.

Body weight: 256.8 (up 3.4 lbs)
Body Fat %: 18.7% (down 1.3%)
Reduced my chest by 0.5 inches
Reduced my abdominal area by 0.25 inches

I feel good and strong, but I am very sure I am holding water. That's the only way to explain the massive increase in scale weight while seeing a reduction in fat percentage.

I continue to be focused on my eating and getting my training in. The cardio is especially important to get done.

No pictures this week. I will begin posting them every other week (a decision I made because results don't come as fast as one would think).

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Saturday Sharing: Showing Anger at the Gym

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ss-showinganger

Showing anger at the gym has become common-place. Today I have a rant all about this problem.

You see, I completely understand intensity can cause outbursts. I completely disagree with the Planet Fitness approach to training. At the same time, I don't believe our outbursts at the gym should be putting other people in danger. Take the following as an example of what I mean.

When I train I do so with as much intensity as I can muster on that day. When something doesn't go my way, of course I get angry at missing the lift or whatever the problem is, but I keep that contained to my own area. That isn't what everyone does.

I have been doing a lot of my training sessions directly after work. As a result I wind up training with many of the local high school football players. Recently I was finishing up my workout with some floor situps. I use a machine that is up against the group exercise room wall to hook my feet under. It is next to the apparatus that has all the cable devices. A high school kid was jumping rope nearby. He kept getting caught in the rope. Well, in a fit of rage he threw the jump rope, it flew over my head and missed me by a very small margin. Had the handle of that hit my glasses he would have been buying me a new pair. His rage was taken out on everyone in the general area and he didn't even have the decency to apologize for it.

This is where the line is crossed. People need to share the space with others. Getting angry is normal, but don't endanger others. It is ridiculous and uncalled for. This type of behavior concerns me. I am sure some looked at him and thought “roid rage” but all I could think is “wouldn't your mom be so proud of you right now?”

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Why You Need a Coach

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coach

Why do you need a coach? I am not talking about a personal trainer here. I definitely believe in personal trainers, but I also think that soemone who has lofty physique goals should have a coach. The reasons are numerous.

Accoutability

Perhaps the most obvious reason to have a coach is accountability. Everyone does better when they have a coach to hold them accountable. The knowledge that someone will be asking questions and expecting to see positive results is generally enough to keep people on track.

Knowledge

A coach has knowledge that can help you reach your goals. It is important to remain open-minded and listen to what the coach has to say. Sometimes it seems counter-intuitive. Anyone who has gone through a preparation cycle for a bodybuilding show will know what I mean. Eating dry carbs the day before the show? What? But it works exactly as my coach described to me.

Intensity

Some people need someone present when they train in order to achieve maximum intensity. For me it is enough to know that my coach will be reviewing my training log. That causes me to get that last rep. I push myself harder when I am working with a coach. It is just my way of operating. I don't want to let anyojne down ever.

Creativity

A coach can bring some creativity to your training and nutrition plan. They will have you doing things that you never thought of. It will help you achieve your goals because you won't ever be bored. The challenge is fun because it is different.

Cheerleader

A coach will be your cheerleader. When you are down and not feeling it the coach will be there to help you through. I've had that experience many times.  That kind of support is invaluable.

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