Guerilla cardio

[WOLFCRAFT]

Anyone tried this?
Spending 12 minutes a day on cardio rather than a boring ass hour sounds pretty nice...

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

[M302_Imola]

looks like a form of HIIT cardio. I might give this a try this weekend.

[StoneGRMI]

It worked good for me to lose fat and get in cardio shape but I believe I lost more muscle on it than what I lose doing an hour of steady cardio on an empty stomach.

After a week or two of pushing yourself try and do the routine twice in a row.

[WOLFCRAFT]

I was thinking of doing a split with my other cardio...
Guerilla on MWF
45 minute low intensity jogging on TTS

Thoughts?

[WOLFCRAFT]

Just did my first session of it.
First thing upon waking before eating.
Now I know what dying feels like.
That was BRUUUUUTTAAAALL.
Way harder than I thought.
I want my mommy.

[AdamGH]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

[Voland]

Anyone tried this?
Spending 12 minutes a day on cardio rather than a boring ass hour sounds pretty nice...

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

12 minutes sounds fukin awesome!

[WOLFCRAFT]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

That sounds a lot easier, although a little longer.

Man by your second sprint, your body want to rest for more than ten seconds soooooo bad. It's murder. Hope it works.

[AdamGH]

That sounds a lot easier, although a little longer.

Man by your second sprint, your body want to rest for more than ten seconds soooooo bad. It's murder. Hope it works.

Try mine. It sounds easy, but it isnt Near the end you are pouring sweat like you jumped in a pool.

[Voland]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

Adam, are those levels out of 10 (being the max level)?
thx

[WOLFCRAFT]

Try mine. It sounds easy, but it isnt Near the end you are pouring sweat like you jumped in a pool.

Yeah I might give it a shot.
I think I'm just going to keep mixing up my cardio routines throughout the week.
Not let my body get too used to anything.
Want to kick fat's fat ass.

[AdamGH]

Adam, are those levels out of 10 (being the max level)?
thx

They are just levels I like for me. 8 or 3 speed are just the numbers on the speed display for the treadmill. You want a good brisk walk going to an almost full sprint. I might be able to go a little faster, but trust me. Im running pretty damn fast at that speed.

[M302_Imola]

Just did my first session of it.
First thing upon waking before eating.
Now I know what dying feels like.
That was BRUUUUUTTAAAALL.
Way harder than I thought.
I want my mommy.

Dude I would not advice doing this on an empty stomach. For any intense HIIT cardio you need pre and pwo carbs to prevent catabolism. So eat some breakfast and then do this (might wait 45 min, so you don't puke up everything you just ate, lol).

[WOLFCRAFT]

Hmm, well everything I read said that doing it on an empty stomach burns 3x more fat?
What I've been doing is hitting it and then drinking a protein shake and eating some food IMMEDIATELY when finished.

[AdamGH]

Hmm, well everything I read said that doing it on an empty stomach burns 3x more fat?
What I've been doing is hitting it and then drinking a protein shake and eating some food IMMEDIATELY when finished.

i wouldnt do HIIT on an empty stomach. just standard low impact cardio.

[WOLFCRAFT]

What about drinking a low-carb protein shake before hitting the HIIT?
You think this would have the same benefits of doing it on an empty stomach without risking the muscle loss?

[AdamGH]

What about drinking a low-carb protein shake before hitting the HIIT?
You think this would have the same benefits of doing it on an empty stomach without risking the muscle loss?

yes, something light. still though, the idea is to make your body burn fat for energy. so low impact cardio is your best bet. save the hiit maybe after workout.

[WOLFCRAFT]

I think I'm just going to mix it up for a while and see what happens.
If I notice any loss of muscle mass I'll drop the HIIT.
Just really want to burn up this fat, and I feel like low impact cardio alone just isn't going to cut it.
It's a pun, get it?
I suck.

[TranscriptionFactor]

what about maybe some glutamine 5gm pre-cardio?
I want to try this. I have been losing too slowly doing 45-60 min cardio at HR 120-130's
It funny I guess I used to do something like this all the time, playing basketball when I was younger but thats why I never gained much - my diet sucked and I was always catabolic. Lifted like hell, prob too much volume and just stayed the same.

[kid dynamite]

I read some stuff about Guerilla cardio all over the net. Its seems like everyone that uses it swears by it.

They state that the fat seems to just melt off.They also state that it is the most intense cardio they have ever done.

[WOLFCRAFT]

Yeah just did my second round of it and it is no joke.
Gotta say this time was alot easier than the first round though.
Took a multi-vitamin and some glutamine before, and a 50g protein shake with a handful of kashi go lean cereal after.
Intense cardio first thing in the morning (or afternoon in my case) is just insane.
I'll keep posting in this thread and report any results I get.

[kid dynamite]

Thanks for the update. Read a ton about it and I will start running this cardio as well.

[Stoneco|d]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

I usually go 1min: 5 speed
1 min: 10-11

I am done after 12-15 min, heart rate goes off the roof

[smokeyd]

im going to look into that 11 min cardio shit, i can handle that in the am i just cant get up and do an hour before work and food

[WOLFCRAFT]

Round 3 and it's really getting a little easier every time.
But still SUCKS!!
I really do think it's starting to work already, noticing some fat dropping off and my weight's down a couple pounds, BF is down slightly too.
Hitting the weights today to see if I lost any muscle, but thinking this might be some good stuff?
Anyone else trying it?

[smokeyd]

I'm thinking about it, are you doing it am on empty stomach

[AdamGH]

I usually go 1min: 5 speed
1 min: 10-11

I am done after 12-15 min, heart rate goes off the roof

your are supposed to go to a walk after a sprint. A "5" speed on the treadmill is a light jog for me. "10-11" the treadmill might take off in the gym I did push it up to a 9 yesterday though.

[WOLFCRAFT]

I'm thinking about it, are you doing it am on empty stomach

Yep.
Eating immediately afterward.

[DSM4Life]

Do i have to paint my face like his for this to work ?

[AdamGH]

And wear this DSM

[smokeyd]

wow thats really really weird

[smokethedays]

your are supposed to go to a walk after a sprint. A "5" speed on the treadmill is a light jog for me. "10-11" the treadmill might take off in the gym I did push it up to a 9 yesterday though.

Try this:

jogg at 5-6 mph for 2 minutes, walk up hill (incline at max, I do 15%) at 3.5 mph for 3 minutes, jogg at 5-6 mph for 2 mintues, sprint for 45 seconds at 10 mph, walk for 1 minutes at 3.5 mph, sprint for 40 seconds at 12 mph, walk for 1 minute at 3.5 mph, sprint for 30 seconds at 14 mph (not all treadmills go that high, if not then keep at 12 and repeat 3-5 more times, then kool down for 2-3 minutes), then walk for 1 minute, re-do the same routine until u have done between 4-6 sprints then kool down for couple minutes.

results are UNREAL. try it 3 times/week, metabolism will shoooooooooot off the roof.

I've created it and tried it, IT WORKS!!!

[WOLFCRAFT]

Try this:

jogg at 5-6 mph for 2 minutes, walk up hill (incline at max, I do 15%) at 3.5 mph for 3 minutes, jogg at 5-6 mph for 2 mintues, sprint for 45 seconds at 10 mph, walk for 1 minutes at 3.5 mph, sprint for 40 seconds at 12 mph, walk for 1 minute at 3.5 mph, sprint for 30 seconds at 14 mph (not all treadmills go that high, if not then keep at 12 and repeat 3-5 more times, then kool down for 2-3 minutes), then walk for 1 minute, re-do the same routine until u have done between 4-6 sprints then kool down for couple minutes.

results are UNREAL. try it 3 times/week, metabolism will shoooooooooot off the roof.

I've created it and tried it, IT WORKS!!!

Is this like one of those Family Guy jokes that go on and on and on?
There's no way I could remember all that.
And I went to college.

[TranscriptionFactor]

I'm on it now. Yesterday did 4 min treadmill at 6.0 (hr 130's, this was post lifting) then 6 repetitions (20s sprint, 10s rest) followed by 4 min treadmill at 6.0.
Today, did the full 8. My sprints for the last 3-4 are a little weak.
Anyways, how often should I do this? I want to do more than 3/wk. Think 5x/wk might be right.

Pre-workout was a whey shake, so not an empty stomach.

[smokeyd]

its empty if you workout for an hour, well if you work out hard your glycogen stores will be depleted

[WOLFCRAFT]

I'm on it now. Yesterday did 4 min treadmill at 6.0 (hr 130's, this was post lifting) then 6 repetitions (20s sprint, 10s rest) followed by 4 min treadmill at 6.0.
Today, did the full 8. My sprints for the last 3-4 are a little weak.
Anyways, how often should I do this? I want to do more than 3/wk. Think 5x/wk might be right.

Pre-workout was a whey shake, so not an empty stomach.

How often? The official program says 3 times a week.
I do it 3 times a week, and the other days I do low impact cardio after my lifting.
This way I get the best of both worlds.

[Unoid]

Just like how Lifting weights burns calories equiv to cardio but takes the course of a day or two, High intensity cardio also does cardio but also the recuperation calories.

I belive in this.

What the author didn't mention though is most bodies are not ready for 100% sprinting. its not the Lungs and heart. Its the hips and knees. Tednons and ligaments are not ready for fast paced cycling with heavy fast loads. The 3 -4 weeks of gettign to 100% sprint should worry about not injuring your extremities instead of your lungs and heart. You Lungs and heart are what determine your 100% cardio. Not limit it. Its always 1005 when you give your all. More efficient heart and lungs do improve your 100% but giving your all is giving your all.

[Stoneco|d]

Try this:

jogg at 5-6 mph for 2 minutes, walk up hill (incline at max, I do 15%) at 3.5 mph for 3 minutes, jogg at 5-6 mph for 2 mintues, sprint for 45 seconds at 10 mph, walk for 1 minutes at 3.5 mph, sprint for 40 seconds at 12 mph, walk for 1 minute at 3.5 mph, sprint for 30 seconds at 14 mph (not all treadmills go that high, if not then keep at 12 and repeat 3-5 more times, then kool down for 2-3 minutes), then walk for 1 minute, re-do the same routine until u have done between 4-6 sprints then kool down for couple minutes.

results are UNREAL. try it 3 times/week, metabolism will shoooooooooot off the roof.

I've created it and tried it, IT WORKS!!!

God that's a killer, I should try that sometime hah

I have never past 12 mph, can't imagine how 14 mph is. I lasted only 40 sec at 12mph lol.

[WOLFCRAFT]

Well, a couple weeks in and I've actually lost around 10 pounds.
Have been doing this, low intensity cardio, and strict dieting.
My strength is MOSTLY still there, although today my bench was down a couple reps from normal, so I may have lost a little muscle.
That's my update thus far.
Started CLEN this week so we'll see what happens with that.

[kid dynamite]

10 pounds in two weeks is pretty damn fast.