Wednesday, June 13, 2007

Day 217: Hybrid Cardio For Muscle Gain

G'day,

Only 13 days to go! The intensity of my training workouts is getting back to my M2 training sessions as the clock ticks down to Day 230.

Today I did Hybrid Cardio which consisted of boxing and skipping. While too much cardio can be detrimental for muscle growth it is still important for general health and keeping your bodyfat under control.

I will be limiting my cardio sessions to twice per week during M3, which I believe is the optimal amount to balance bodyfat control with my muscle gain goals.

If you are not familiar with my Hybrid Cardio training system here is my Day 105 blog post below. This post was during the midst of my M2 "pre-shred phase".

Day 217 Training: Hybrid Cardio Flashback

My system combines two forms of cardio in one session, one at maximal intensity (Tier 1intensity) and the other at sub-maximal intensity (Tier 2 intensity). The major benefit of Hybrid Cardio is that it allows a quick high intensity workout while preventing adaption which is body's number one enemy when it comes to transforming your physique.

Hybrid Cardio also gives you variety with your cardio sessions so you never get bored. For example, today I did skipping (Tier 1) and boxing (Tier 2) and felt the 'buzz' kick in after only 5 minutes.

This 'buzz' is the chemical reaction of endorphins flooding you brain and bloodstream.

It does not get any better than this!

This is THE ONLY way to train, hard, heavy and intense.

Until tomorrow...

Eat Clean,
Shred Hard,
Think Big!

Peace,
AJ

7 comments:

Rayden said...

Hey Adam, 1 question here. For how much time did you do your hybrid-cardio?

Adam Waters said...

Hi Rayden,

I do 12 minutes of each for a total of 24 minutes. However, this time period is formulated from my calorie expenditure goal ,i.e. 500 calories.

Cheers,
Adam

Rayden said...

Hello Adam, Thanks for that reply. So, then, while skipping, how do you vary the intensity? Do you go like very-fast to slow, or fast to full-stop, fast-to-full-stop?

Adam Waters said...

Hi Rayden,

The way I vary intensity is to do different types of skipping like single foot, switchfoot, heel & toe and double jump for a minute each.

Cheers,
Adam

Rayden said...

Hi Adam,

I didn't notice those numbers you rattled. 500 calories in 24 minutes? O - M - G! I thought I was killing myself trying to clock 398 calories on the cross-trainer in 2 sets of 10 minutes each, and you're doing 500 calories. Of course, I know that it all about conditioning. BTW, can I contact you personally regarding info for my personal body-fat loss. If so, can I do it to your personal id? If so, can you please let me know your mailing id?

Rayden said...

Hey Adam, I hope I didn't ask you a question that made you uncomfortable to answer. If so, no problem.

Adam Waters said...

Hi Rayden,

Sorry mate, not all all, your recent comment before must have slipped through without me noticing. You can contact me at anytime using the "Ask Adam" link in the right hand nav bar.

Cheers,
Adam