The best laid plans of mice and men…blah, blah, blah. Yeah, shit happens and your promise to yourself that you will be ripped come beach time is almost ready to hit the pile with the rest of them that go unfulfilled. But we’re going to save you ass and give you a sure-fire plan that will accelerate your progress.
The clock is ticking, but you can still get this shit done if you start today on this cardio program, keep your weight training up and clean up the diet. But the most important part is the fat burning aspect and as much as cardio sucks, that’s what it does.
A THIRD OF THE TIME, BUT THREE TIMES AS EFFECTIVE
Go on the treadmill but don’t turn it on. Yes, that’s exactly what we said and this exercise is one that is done by countless professional football players throughout the NFL. It’s called the ‘deadmill’ but as far as we know, no one has ever dropped dead doing it. You may feel like you are, but hang in there.
What you want to do is get a good rhythm going with the track by sprinting on it until it begins to move as if the machine was on and running. Huge hint: you will need to hold onto the front bar with a close grip and lean into it in order to do this correctly. Not the most comfortable of positions, but this isn’t supposed to be First Class seat on an airplane.
The times will be determined by what level you are at, but we’ll give you something here as an example for the intermediate to expert level. You may look at it and laugh, thinking that it sounds easy as hell. Tell us that after the first day.
Sprint – do an all-out sprint for one minute.
Brisk walk – go right from the sprint to a brisk walk for one minute and it is even harder to keep the track moving doing this.
Rest – now rest for a minute.
Do this circuit five total times and there’s a good chance that you will need to rest longer for a minute after the first two or three sets. This is a form of High Intensity Interval Training (HIIT) and you are getting your heart rate all the way up (sprint) then slowly lowering it (walk) and until it’s all the way back down (rest).
Then when you kick it into high gear again right off the bat, your heart rate will be racing again in no time. This is when your body has the ability to burn the most fat – after pre-exhaustion has set in and then you are forced to go 100 percent again.
TIME IS OF THE ESSENCE
If you are not in great shape, do yourself a favor and start out with 15-second intervals. That may sound like nothing, but you can reassess it and add more time as you go along if necessary.
June is going to be over before you know it, so that means you can still salvage this summer if you want to. The deadmill is the quickest way to get shredded and awaits you.