Running for losing

To get very lean and muscular you must have pretty much everything in order. From diet, to rest, to training. While a proper strength training program will help you get lean, it is really hard to get a high degree of leanness without some "road work." As most of you probably already know, I'm not a big fan of low-intensity cardio work. While it's adequate for fat loss, I feel that it can have a negative effect on strength and, ultimately, muscle mass. I believe that interval training and/or long distance sprints are optimal to maximize fat loss while retaining muscle mass. I am going to present to you three possible methods to use for getting defined: 400m runs, interval running, and my personal favorite, interval build-up running.

400m running

I discovered the high fat burning potency of 400m sprints without really looking for it. I use a lot of 400m running with my hockey players, mostly because it develops the energy system they require the most during a game. However, I quickly noticed how lean they were getting shortly after starting 400m runs. Furthermore, they were getting leaner but stronger!

I then experimented with 400m for fat-loss purposes and found time after time how efficacious it truly was. To this day I still believe that few things can match up with 400m runs for fat loss.

The following table will give you a good starting point. Only perform one 400m workout per week.

Condition

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bad shape

2 x 400m 120 sec. RI*

3 x 400m 120 sec. RI

4 x 400m 120 sec. RI

3 x 400m 120 sec. RI

4 x 400m 90 sec. RI

5 x 400m 90 sec. RI

6 x 400m 90 sec. RI

4 x 400m 90 sec. RI

Average shape

3 x 400m 120 sec. RI*

4 x 400m 120 sec. RI

5 x 400m 120 sec. RI

4 x 400m 120 sec. RI

5 x 400m 90 sec. RI

6 x 400m 90 sec. RI

7 x 400m 90 sec. RI

5 x 400m 90 sec. RI

Good shape

3 x 400m 90 sec. RI*

4 x 400m 90 sec. RI

5 x 400m 90 sec. RI

4 x 400m 90 sec. RI

5 x 400m 70 sec. RI

6 x 400m 70 sec. RI

7 x 400m 70 sec. RI

5 x 400m 70 sec. RI

Great shape

4 x 400m 90 sec. RI*

5 x 400m 90 sec. RI

6 x 400m 90 sec. RI

5 x 400m 90 sec. RI

6 x 400m 70 sec. RI

7 x 400m 70 sec. RI

8 x 400m 70 sec. RI

6 x 400m 70 sec. RI

Elite athlete

5 x 400m 90 sec. RI*

6 x 400m 90 sec. RI

7 x 400m 90 sec. RI

6 x 400m 90 sec. RI

7 x 400m 60 sec. RI

8 x 400m 60 sec. RI

9 x 400m 60 sec. RI

7 x 400m 60 sec. RI

*RI: Rest Intervals

*RI: Rest Intervals

Interval running

Interval running is another great way of burning body fat without jeopardizing your efforts to gain muscle and strength. It combines low-intensity and high-intensity work for a very large fat-burning effect. Basically, you will alternate between slow-pace running (slow jog) and fast-pace running (sprint).

A good program to use is illustrated in the following table.

Condition

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bad shape

60 s. jog 15 s. fast x 5

60 s. jog 15 s. fast x 6

60 s. jog 15 s. fast x 7

60 s. jog 15 s. fast x 6

60 s. jog 15 s. fast x 7

60 s. jog 15 s. fast x 8

60 s. jog 15 s. fast x 9

60 s. jog 15 s. fast x 6

Average shape

60 s. jog 15 s. fast x 6

60 s. jog 15 s. fast x 7

60 s. jog 15 s. fast x 8

60 s. jog 15 s. fast x 7

60 s. jog 15 s. fast x 8

60 s. jog 15 s. fast x 9

60 s. jog 15 s. fast x 10

60 s. jog 15 s. fast x 7

Good shape

60 s. jog 30 s. fast x 5

60 s. jog 30 s. fast x 6

60 s. jog 30 s. fast x 7

60 s. jog 30 s. fast x 6

60 s. jog 30 s. fast x 7

60 s. jog 30 s. fast x 8

60 s. jog 30 s. fast x 9

60 s. jog 30 s. fast x 6

Great shape

60 s. jog 45 s. fast x 6

60 s. jog 45 s. fast x 7

60 s. jog 45 s. fast x 8

60 s. jog 45 s. fast x 7

60 s. jog 45 s. fast x 8

60 s. jog 45 s. fast x 9

60 s. jog 45 s. fast x 10

60 s. jog 45 s. fast x 7

Elite athlete

60 s. jog 45 s. fast x 7

60 s. jog 45 s. fast x 8

60 s. jog 45 s. fast x 9

60 s. jog 45 s. fast x 8

60 s. jog 45 s. fast x 9

60 s. jog 45 s. fast x 10

60 s. jog 45 s. fast x 11

60 s. jog 45 s. fast x 8

Interval build-up running

This is my personal favorite fat-burning strategy. IBUR is based on many of the same principles as regular interval training, but with each cycle (or each interval) the duration of the sprint and jog phases increase in length.

Here's an example:

Interval portion

Speed

Duration

1a

Jog

30 seconds

1b

Sprint

20 seconds

2a

Jog

60 seconds

2b

Sprint

30 seconds

3a

Jog

90 seconds

3b

Sprint

40 seconds

4a

Jog

120 seconds

4b

Sprint

50 seconds

5a

Jog

150 seconds

5c

Sprint

60 seconds

6a

Jog

180 seconds

6b

Sprint

70 seconds

Total

15 minutes

This is the workout I used myself. I used it 3 times per week and it led to a marked decrease in body fat. For athletes it may not be the most specific method available, but if all you're interested is fat loss, give IBUR a try. You won't be sorry!

In life I have only four certainties, four things that keep me grounded and remind me that regardless of what happens in my life I will always have at least something solid to hold on to:

1. When I wake up in the morning, a new day begins

2. I am particularly fond of big breasted vixens

3. A solid workout should revolve around "multi-joint" exercises

4. General Physical Preparation (GPP) work is one of the keys to athletic success

That's it! Whatever happens in my life I can keep myself afloat by reminding myself of things that don't change, things that are solid as a rock.

I would like to take time to address the fourth of my certainties, as it's probably the hardest to understand and visualize as a concept.

Let me first tell you that regardless of how much specialized work you do, if you are not in good physical condition you will not be able to perform at your best. That's true regardless of your sport or activity of choice. The objective of any training program is to bring you into peak condition. Well, it's impossible to develop peak condition without a proper base constructed out of a rock solid general condition.

Furthermore, GPP work can actually help you recover and develop specific qualities needed for your sport.

Some of the most popular and most recent forms of GPP work include sled dragging, carrying objects, wheelbarrow, farmers walk, hill sprints, etc. These forms of training as well as their benefits are well documented. But a form of GPP work has been completely forgotten. Yet it is one of the best ways to develop sporting performance, flexibility, strength, and power. I won't keep you waiting much longer, this "special" form of GPP work is none other than "swinging!"

By swinging I don't mean going to special clubs where you can loan your wife to some other individual who will let you use his own loved one in return. I agree that this form of activity could also be a form of GPP work, but I digress.

Swinging refers to arm and torso swings while holding a source of resistance. The sources of resistance and the exercises that I am going to demonstrate include:

a. Indian clubs b. Sledgehammers c. Kettlebells or dumbbells

The objective is to swing one of these objects for a specific length of time (3-15 minutes depending on your level of conditioning). These movements can build tremendous strength endurance, rotational strength, torso strength, and overall body power. Furthermore, swinging constitutes a form of dynamic flexibility training (both the training method and the lifestyle fits this last point).

Weight Loss New Years Resolution Success

Weight Loss New Years Resolution Success

Sure you haven’t tried this program before but you no doubt aren’t a stranger to the dieting merry go-round that has been plaguing your life up to this point.

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