Scott Sanzenblogger
Erratic Mess

The Ol' Fat Furnace

April 8, 2008 09:06 by Scott

Alright, let's be perfectly clear from the beginning.  There is not one particular exercise that you're going to do in fifteen minutes a few times a week that will get you ripped in a week and a half.  You say you want the closest thing, though?  Then do some intervals, or interval training or high intensity interval training ... whatever you want to call it, do it two to four times a week.  The focus here is fat loss, not heart health or blah blah blah.  Fat loss.  Mind you, it will help with heart health and endurance, but ... do I need to repeat fat loss?

Now let's see what we can say about this before I really get into it ... you know the goal, also don't do this more than four times a week.  As always, consult a doctor first and don't come after me crying if you die.  Lastly, there's muscle memory.  Don't keep this the same.  Change it up.  It's going to feel like you just ran for an hour at first, too.  This will wear you out.  Completely.  It hurts soooo good, though.  Ha ha ha.  So what do you do?  You warm up and then go between an intensity level of 8/10 and an intensity level of 3/10.  10/10 would be as hard as you could go ... for instance, a full sprint.  3/10 would be more like a brisk walk.  Easy enough, eh?  Yeah ... wait until you can't breathe and you feel like you're about to puke.  I have lost some fat, though.  If I weren't so damn conscious about posting pictures of a shirtless me, I'd show you guys.  That would be creepy, though, so I'll just follow this up with that tattoo post ... so here's the plan. 

Exercise 1:  13 minutes.  Warm up for three minutes ... first minute is 3/10, second and third are 4/10, then go 8/10 for 30 seconds then 3/10 for 30 seconds and repeat five times for a total of six times through this cycle, then cool down by going 3/10 for the remainder of the time. 

Exercise 2:  20 minutes.  Warm up for five minutes ... first minute is 3/10, second and third arre 4/10, fourth and fifth are 5/10, then go 8/10 for one minute then 3/10 for one minute and repeat five times for a total of six times through this cycle, then cool down by going 3/10 for the remainder of the time. 

Supplement this with a full body workout and a good diet and you will be doing what I am doing.  I've lost 17 pounds in seven weeks.  I haven't stuck to the diet as much as I should and I also have had a couple weeks of slowing it down to JUST the program without any additional exercise, but I do fully expect to have just about 20 pounds of weight loss over the 8 weeks of the program.  This includes a muscle gain, too, so I can only imagine how many pounds of fat I'll have melted off using this.  It is awesome.  If nothing else, give it a shot and remember not to call me whining when you're dead. 


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Comments

April 8. 2008 12:03

kevin

I don't understand your intensity level. Are you doing this on a treadmill or an elliptical? Explain please.

kevin

April 8. 2008 12:30

Scott

It's based upon your ability level. Really, my 8/10 is 4/10 on the elliptical at a faster pace. You could also do a higher setting on the elliptical at a slower pace. It all depends on what, exactly, you can do. 10/10 is a full sprint, so 8/10 would still be pretty challenging. This exercise should really have you pretty well worn out when you're done. Does that help some?

Scott

April 29. 2008 19:07

Sarah

I still don't think I'm doing the 8/10 right. I will have to try again tomorrow when I do it.

Sarah

April 29. 2008 19:14

Scott

What is the problem you are having? How fast are you going for 8/10? And for 3/10? 3/10 is generally a brisk walk ... I think people often tend to go too fast for that part.

Scott

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