Saturday, January 12, 2008

Day 430: M2 Cardio Makes A Comeback!

G'day Shredders,

A great day at the "office"! Even though I was still feeling the effects of yesterday's brutal leg training workout I got in a quality Steady State Cardio/Abs workout today.

This SS Cardio workout was a "race against time measured in distance". I first used this technique during Mission 2 and it worked well back then so I have decided to unleash it early on in this M4 Shred Phase. I'll discuss this technique in more detail below.

Tomorrow will see the first edition of Shredder Sunday Video News, this will be a bumper edition as the ShredderSphere has been on fire recently! In tomorrow's video I'll also be discussing a big idea I had today!

Day 16 of 84

Nutrition: My meal plan and timing was spot on today.

Training: As I mentioned above today's SS Cardio was a "race against time, measured in distance". My primary objective here is to run 5 km's as fast as possible using the timer as my guide. I set a benchmark of 30:24 sec today which I will endeavor to beat every single time I complete a new 5 km run.

The thing I like about this form of cardio is that I am not restricted by HIIT increment levels on the machine. I am free to up the speed (and intensity) as I see fit.

What this ultimately means is that as I get closer to the 5 km mark I am able to drive up the speed to beat my previous mark. When you have a strong incentive to claim a new personal best it really is amazing how much "pain" you are willing to endure!

For example, today I had a goal of breaking 30 minutes so as I drew closer to that mark I increased the speed from 12 km/h to 16 km/h to make a final charge. While I didn't succeed today I am constantly amazed how much stamina I really do have at the backend when I push myself.

Try this technique sometime if you are seeking some additional variety in your cardio, you may just surprise yourself!

M4 Shred:
Real-Time Accountability

Day 19 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 430 RTP Blog Daily Pictures for January 12, 2008: Mission 4 - Day 55 of 125 (M4 Shred: Day 19 of 84).


Michael said...

Adam, we really are more in tune than I thought. I've been searching for ways to mix up my cardio more to get better results. I searched the web and came up with Max-OT cardio, which basically has you go steady state and each time you try to beat your previous distance in the same amount of time. It is equal to what you describe, but it focuses on keeping the time the same. I like your approach because I want to run in a 5k anyway, so this will be great training. I will keep you informed on the blog how it goes.

Anonymous said...

is this cardio part of your daily double cardio?
can't wait for the shredder sunday video news! and your big idea! you always have great ideas!

Adam Waters said...

Hi Michael, yeah I noticed MaxOT on your blog and wondered what that was about. I think that is also a great approach to SS cardio!

Adam Waters said...

Hi Suzette, yeah on some days I will do this for my second session. Shredder Sunday is coming soon!