Day 428: Plan B Cardio...Always Be Prepared!
G'day Shredders,
What a small world it is! I just found out yesterday that some of my fellow Shredders are either from Florida or have lived there before!
I have a ton of questions for my fellow Floridan Shredders that I posted in yesterday's comment section. My questions are mostly about the weather in February as well as advice for shredding in Orlando. I would love to hear back from you!
Shredder Council Message:
Tomorrow is the penultimate day for weekly accountability pics! How time flies! Could you please have your "merged" pics to me by 2:00PM RTP Time Friday, January 11, 2007.
ShredderSphere News Video Update:
Yesterday I discussed an upcoming ShredderSphere News Video which I have been planning for a while now. I am unable to complete it today because the time required to make and edit this video is far beyond what I have available right now.
However, I have a better idea! I will make this video series a permanent fixture on Shredder Sunday (when I have much more time) and I'll also ask you for ideas and submissions for each edition.
Then, with your permission I'll broadcast it on YouTube (to 750 subscribers) for maximum exposure (and accountability!) for your blogs and challenges. Does that sound like a plan!? Please let me know what you think in today's comment section.
Day 17 of 84
Nutrition: Today was a "perfect" day on my nutrition plan. I am really feeling "in the zone" with my nutrition plan now (which I have to be!)
Training: I got in my Lactic Acid Training session early this morning and it felt great. I am really starting to enjoy morning training again. The main reason is that I like getting to the gym when it is still dark and it is just me in there. My gym is like a cold dungeon where I'm free to shred as hard as possible without risk of disturbing anyone else.
The Benefits Of Steady State Skipping
I backed up this session with Steady State cardio in the afternoon. I had originally planned to run 5km on the treadmill but it was occupied when I arrived (there is only one treadmill). I quickly switched to "Plan B" cardio which was skipping.
Hint: It is a great idea to carry a skipping rope with you at all times because you never know when it may come in handy, and therefore enable you to get in a shred where you otherwise may have missed out.
Creating A High Intensity Skipping Routine
Skipping has recently been a staple of my SS cardio sessions. I enjoy it because there are so many variations you can do to turn up the intensity. I typically cycle through 6 "mini-sets" of one minute each doing: single foot, switch foot, heel & toe and double jump.
The benefits of skipping as it relates to cardiovascular health have long been known, however don't underestimate the power of skipping as a regular staple of your cardio diet. I always work up a great sweat by the 4th cycle and burn quite a few calories in the process.
Status:
*Important:
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.
============================================
What a small world it is! I just found out yesterday that some of my fellow Shredders are either from Florida or have lived there before!
I have a ton of questions for my fellow Floridan Shredders that I posted in yesterday's comment section. My questions are mostly about the weather in February as well as advice for shredding in Orlando. I would love to hear back from you!
Shredder Council Message:
Tomorrow is the penultimate day for weekly accountability pics! How time flies! Could you please have your "merged" pics to me by 2:00PM RTP Time Friday, January 11, 2007.
ShredderSphere News Video Update:
Yesterday I discussed an upcoming ShredderSphere News Video which I have been planning for a while now. I am unable to complete it today because the time required to make and edit this video is far beyond what I have available right now.
However, I have a better idea! I will make this video series a permanent fixture on Shredder Sunday (when I have much more time) and I'll also ask you for ideas and submissions for each edition.
Then, with your permission I'll broadcast it on YouTube (to 750 subscribers) for maximum exposure (and accountability!) for your blogs and challenges. Does that sound like a plan!? Please let me know what you think in today's comment section.
Day 17 of 84
Nutrition: Today was a "perfect" day on my nutrition plan. I am really feeling "in the zone" with my nutrition plan now (which I have to be!)
Training: I got in my Lactic Acid Training session early this morning and it felt great. I am really starting to enjoy morning training again. The main reason is that I like getting to the gym when it is still dark and it is just me in there. My gym is like a cold dungeon where I'm free to shred as hard as possible without risk of disturbing anyone else.
The Benefits Of Steady State Skipping
I backed up this session with Steady State cardio in the afternoon. I had originally planned to run 5km on the treadmill but it was occupied when I arrived (there is only one treadmill). I quickly switched to "Plan B" cardio which was skipping.
Hint: It is a great idea to carry a skipping rope with you at all times because you never know when it may come in handy, and therefore enable you to get in a shred where you otherwise may have missed out.
Creating A High Intensity Skipping Routine
Skipping has recently been a staple of my SS cardio sessions. I enjoy it because there are so many variations you can do to turn up the intensity. I typically cycle through 6 "mini-sets" of one minute each doing: single foot, switch foot, heel & toe and double jump.
The benefits of skipping as it relates to cardiovascular health have long been known, however don't underestimate the power of skipping as a regular staple of your cardio diet. I always work up a great sweat by the 4th cycle and burn quite a few calories in the process.
M4 Shred:
Real-Time Accountability
Real-Time Accountability
Status:
Day 17 of 84
Click Here to learn more about the origin
and theory of RTP Real-Time Accountability.
============================================and theory of RTP Real-Time Accountability.
*Important:
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!
Cheers,
Adam Waters, NESTA-CPT
P.S. Below are Day 428 RTP Blog Daily Pictures for January 10, 2008: Mission 4 - Day 53 of 125 (M4 Shred: Day 17 of 84).
