Wednesday, February 06, 2008

Day 455: A Cardio Blast!

G'day Shredders,

I hit a big cardio milestone today, I ran 10 km's!

This is actually the first time in my life that I've ever run 10 km's in one day. I decided to go for the 10k mark today because my previous cardio sessions felt so good last week.

HIIT And Steady State Split

I broke my cardio into two 2 formats (HIIT and Steady State) 7 hours apart which I believe is important in order to maximize your energy levels for both sessions. In short, I ran 4 km's in 20 minutes on HIIT and 6 km's on SS.

The cool part with my SS session was I ran the first 3.5 km's straight @ 12 km/h without stopping! This to me is mind-blowing because even at my "M2 peak" I could only run about 2 km's straight before taking a 1-min rest.

M4 Cardio Goals

In light of my recent cardio progress I have 2 specific goals before M4 Judgment Day . My HIIT goal is to hit speed increments of 6, 12.5, 15, 17.5 km/h at one minute each (2 minutes on the last cycle). My SS cardio goal is simply to run 10 km's under 60 minutes.

As a sidenote, when I re-started this HIIT cardio routine a couple of weeks ago I was only at 6, 10.5, 12.5, 14.5 km/h! Change really does happen fast when you are consistent!

Too Much Cardio?

I am very aware about "maxing out" on too much cardio, especially one form of cardio, i.e. running. This is why I also continue to mix in other forms of cardio regularly like boxing, skipping, cycling and swimming.

This is necessary to prevent adaption to one particular cardio routine. However, treadmill running (when focused for a specific period of time like 2 months) always gets me in shape and is a great overall indicator of my cardio capacity and fitness level.

Lilla's BFFM Audio Review!

Lilla, our resident Hawaiian Shredder, wrote an awesome (and very objective!) review of my recent interview with Tom Venuto! This Burn The Fat, Feed The Mind audio will be going "live" very soon as a bonus for new Shredders who purchase Tom's excellent eBook, Burn The Fat, Feed The Muscle via this blog. Below is the "advance preview" video, stay tuned...

P.S. Previous purchasers of BFFM through this blog will get free access to this MP3 when it goes "live".

Day 44 of 84

Nutrition: My meal plan was spot on today.

Cardio: As mentioned above!

M4 Shred:
Real-Time Accountability

Day 44 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 455 RTP Blog Daily Pictures for February 6, 2008: Mission 4 - Day 80 of 125 (M4 Shred: Day 44 of 84).


Mike Groom said...

good work on the cardio milestone. Not bad after the previous day's qua hammering. I've just come from Raiden's blog who has also discovered deep squats!

Rob said...

Great job Adam!!!