What you know does not matter - what you DO matters.
There are no short cuts.
In 4 months I've lost 30 pounds. I didn't lose much in month one but it's been coming off rapidly since and being replaced with muscle. I bike, lift weights & run. The running is mostly "fast work". I am prescribing to a certain kind of training made famous by the founders of Gym Jones.
It's high intensity, short rest, muscle confusion workouts. It's not how long you train but how much effort you put into it. Like life. Isolating muscles is for people who wanna "get big". If you train endurance exclusively you'll be weak and slow though able to go forever. To go long AND fast the program must include strength training and high-intensity intervals and speed work to sharpen endurance. Sometimes my workouts last 30 minutes and I'm dry heaving.
Sample workout:
Bucket Workout
Have bucket nearby.
120 crunches
Max # push-ups using dumbbells as hand holders
No rest
Max # dumbbell shoulder presses
No rest
Max # of dumbbell chest presses - lying on stability ball - alternating left/right
No rest
Using a tension band hooked to the top of a doorway --- 75 alternating hook punches
60 second rest
3 rotation sets
Throw up.
120 crunches
Clean Bucket
By not resting you call in other muscle groups --- mostly your core muscles--- which start screaming at you immediately during the last round of crunches.
Anyway I have a lot of free time.
There are no short cuts.
In 4 months I've lost 30 pounds. I didn't lose much in month one but it's been coming off rapidly since and being replaced with muscle. I bike, lift weights & run. The running is mostly "fast work". I am prescribing to a certain kind of training made famous by the founders of Gym Jones.
It's high intensity, short rest, muscle confusion workouts. It's not how long you train but how much effort you put into it. Like life. Isolating muscles is for people who wanna "get big". If you train endurance exclusively you'll be weak and slow though able to go forever. To go long AND fast the program must include strength training and high-intensity intervals and speed work to sharpen endurance. Sometimes my workouts last 30 minutes and I'm dry heaving.
Sample workout:
Bucket Workout
Have bucket nearby.
120 crunches
Max # push-ups using dumbbells as hand holders
No rest
Max # dumbbell shoulder presses
No rest
Max # of dumbbell chest presses - lying on stability ball - alternating left/right
No rest
Using a tension band hooked to the top of a doorway --- 75 alternating hook punches
60 second rest
3 rotation sets
Throw up.
120 crunches
Clean Bucket
By not resting you call in other muscle groups --- mostly your core muscles--- which start screaming at you immediately during the last round of crunches.
Anyway I have a lot of free time.
sedona666:
