If you ask a track star what the most difficult running event is, most likely they will reply:
The 400 m dash!
Why? Because usually the 400 m takes 50-70 s for most well conditioned athletes to complete and it is literally a straight sprint all the way through. It is a total gut check of trying to fight all the burning in your muscles from accumulating lactic acid due the growing lack of oxygen from second to second.
From both personal experience and observing my clients, our bodies really only have about a 60 s true sprint in us before we conk out and the intensity drops to the point of diminishing returns.
In addition, 60 s of high-intensity effort completely exhausts your anaerobic system and every second of effort after 60 s has your body shifting towards its aerobic energy pathways. Plus, your body burns the most carbs in the 30-60 s of high-intensity effort, and the key to a rapid fat loss workout is to burn as many carbs during your workout as possible from these 30-60 sec sprinting efforts so that your body is burning fat the rest of the day!
Still not convinced?
Well just look at the ripped, fat-free body below of the most prolific 400 m runner of all time:
In vain, I tried to be like Mike today and did the following killer workout:
These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:
ADAPTED FROM THE 16-WEEK RAPID FAT LOSS CARDIO PROGRAM AVAILABLE FOR FREE DOWNLOAD BY SIGNING UP FOR THE FREE WORKOUT MUSE NEWSLETTER (UPPER RIGHT HAND SIDE OF THIS BLOG)
I. Warm-Up : 5 minutes total
II. Intervals : Perform the prescribed number of rounds for 20 minutes total
III. Cool-Down : 5 minutes total
Key Terms:
- Carb-Burning Zone (CBZ) = Perform all-out, high-intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).
- Fat-Burning Zone (FBZ) = Perform low to moderate intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for both your warm-up and cool-down.
- 1 Interval = CBZ+FBZ = 1 Round
WORKOUT MUSE: Month#1
Workout B- 1:3 work to rest ratio
- CBZ = 60 s
- FBZ = 180 s
- 1 Interval = 4 minutes = 1 Round
- Perform 5 rounds for a total of 20 minutes of intervals
BE LIKE MIKE... AND SPRINT TO LOOK BETTER NAKED ;)
Listen and Lose Fat,
BJ Gaddour
http://www.workoutmuse.com
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BJ Gaddour, CSCS
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- Workout Muse
- Celebrity Trainer And Real World Fat Loss Expert BJ Gaddour, CSCS, Uncovers Metabolism Boosting Secret To Melting Off 2-3 Pounds of Ugly, Unwanted Body Fat Per WEEK! Use His Scientifically Proven Interval Training System That Burns NINE Times More Fat Than The Outdated Long, Slow, And Boring Aerobic Alternative To Lose Weight Faster Than Ever Before! Not Only Will You Burn A Massive Amount Of Calories During His Workouts, But Your Body Will Be In A Pure Fat-Burning Mode For The Next 24-48 Hours! This Phenomenon Is Due To The Powerful AFTERBURN Created By His Rapid Fat Loss Training System. Plus, His Secret Training Weapon Is Clinically Proven To Increase Workout Motivation, Consistency, And Performance. Premier Sound Designer Topher Farrell Integrates The Science of Interval Training With The Power Of Sound Through Music and Rhythmic Audio Arrangements That Guarantee To Keep You Moving and Motivated! With Workout Muse As Your PERSONAL MUSIC TRAINER You'll Never Want to Skip Another Workout Again! Just PRESS PLAY And Rock Out While You Workout So You Can Look Better Naked Fast!