Thursday, December 27, 2007

Day 414: Hybrid Cardio Revisited

G'day Shredders,

After some extreme sleep patterns the last couple of days I feel I am finally getting back in the groove as I came very close today to hitting my first "10". Thank you Christy (and anonymous) for your advice, I'm gonna try some meditation and quieten my mind a bit.

M4 Shred
Day 3 of 84

Nutrition: I gave myself a No vote on Meal 1 because I didn't time it right. Once again, I did get back on track with all other meals going according to plan.

Hybrid Cardio/Abs: I did my first M4 Shred cardio and ab training today. I have fine-tuned a cardio program over the last year that works well for me. I call it Hybrid Cardio as it includes HIIT (High Intensity Interval Training), Steady State (Moderate intensity) with Ab training in the middle of these two 15 minute cardio sessions.

I will go into Hybrid Cardio in much more detail in the future but if you are curious you can check out this Hybrid Cardio Day 105 Post during Mission 2.

I'm gonna sign off now and try to get some early sleep, but I'll be back tomorrow with a ShredderSphere Bumper edition!

M4 Shred:
Real-Time Accountability

Day 3 of 84

Click Here to learn more about the origin
and theory of RTP Real-Time Accountability.



Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you'd like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.


Shredder Pact:

We will focus on the single daily actions that produce results.

We will "burn our bridges" and not look back.

We will never surrender.

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters, NESTA-CPT

P.S. Below are Day 414 RTP Blog Daily Pictures for December 27, 2007: Mission 4 - Day 39 of 125 (M4 Shred: Day 3 of 84).


CeeKaye said...

oops! sorry about the "anonymous" - first time i ever left a comment on a blog! Adam, you are most welcome, anytime i can help - It's thanks to you for the swift kick in the mindset (check out my blog too!)

Have a Happy New Year Adam!

Lilla said...

I like your Hybrid Cardio: ab training sandwiched between HIIT and Steady State. I'm on it tomorrow!

Adam, this is your "cutting" diet not "building" right?

p.s. Did you ever tell us what you thought went wrong with your secret blog mission? Maybe a missed that post.

Your Grateful Cyber-friend, Christy said...

I'm so proud of you for going to bed early. Did you go a whole twelve hours without checking your blog? I wouldn't EVER ask you to do that. :) Hope you got a luxurious, full night o' sleep.

I'd love to hear your thoughts on the secret blog mission or if I missed it, too, point me in the right direction.