Guerilla Cardio

Sure will, cardio along with diet is the key to loosin weight, I've lost 25 lbs over the summer, I about have a 6 pack.

Go here to find out how much your caloric intake needs to be to start loosing weight.

http://www.discussbodybuilding.com/Calculate_Expenditure:_A_starting_point_for_all_diets/m_6526/tm.htm

Just read alot and learn learn learn.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Hey all,

I see that this thread has been idle for a bit, but I'll ask my question anyway. I have been doing 40-50 minutes cardio (at around 75% MHR) on a Nordic Track cross country ski machine for a few months after losing 15 lbs with no exercise and stalling. The NT helped me lose 15lbs more. Problem is that it's getting mind numbingly boring and 50 minutes is way too long and I do it in the morning before eating and work, and it's hard not to be late for work.

So, I've switched to Guerilla Cardio. The first time I did the all-out sprints but took longer rest intervals than prescribed, and that was not smart. I definately strained some muscles or soft tissue by doing all out sprints. So, I've resorted to just running fast (at a rate that I would not be able to maintain for an extended period of time - that's probably about 90% MHR for me b/c I am a novice) for the 20 sec part, then walking for 10 secs, then repeating for a total of 8 cycles, as directed. It's pretty grueling for me but I'm not an endurance guy (that's why I love weighlifting and Max-OT!) and it's my hope that I will work up to full sprints at some point. So far, so good.

My question is: "Do you think I really have to be all-out sprinting to get the benefit that GC advocates claim (i.e. to burn bodyfat), or is it really just a matter of getting the heart rate high enough (say ~90%)???". Like I said, it's grueling, but it's short, and when I'm done with the 4 minute wrap-up jog at around 70-75% MHR, I just walk for a few minutes, then stretch, and I feel awesome, but not dead. That's why I wonder if I am still gettinmg the full effect, even though I'm not in an all-out sprint.

Finally, what would be the draw back of doing it 4 times a week? I'm on an 1800 cal/day high protein diet, eating at least 10g of complete protein every 3-4 hours, getting a total of 1g protein per pound of bodyweight per day, and doing Max-OT lifting to preserve muscle, and gain a little if I can while the primary goal is to lose as much body fat as possible.

Any thoughts would be appreciated...THANKS!!!
-Macka

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

Do you think I really have to be all-out sprinting to get the benefit that GC advocates claim

No. But it should be enough to get you going. And after you get more in cardio shape, it probably will mean an all out sprint. Work up to it. But as you say, 90% of your max.. is pretty damn intense.

Drawback to doing that 4x a week would burn more calories which is bad on a bulk and fine on a cut. So it depends on your goals. Are you trying to gain weight? Or lose the fat? Or just maintain?

Since you goal seems to be maintain muscle and maybe gain a little but mostly lose fat, I'd say do the Guerrilla cardio 4x a week. Short intense sessions like that are best for your goals.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

ORIGINAL: mda1125

Do you think I really have to be all-out sprinting to get the benefit that GC advocates claim

No. But it should be enough to get you going. And after you get more in cardio shape, it probably will mean an all out sprint. Work up to it. But as you say, 90% of your max.. is pretty damn intense.

Drawback to doing that 4x a week would burn more calories which is bad on a bulk and fine on a cut. So it depends on your goals. Are you trying to gain weight? Or lose the fat? Or just maintain?

Since you goal seems to be maintain muscle and maybe gain a little but mostly lose fat, I'd say do the Guerrilla cardio 4x a week. Short intense sessions like that are best for your goals.

Thanks. That's what I thought. I was doing the NT almost every day (5 days per week on average) and I haven't lost a pound in the 2 weeks since I stopped. I started the GC workout after a almost a full week off cardio (because I hurt something donig my 1st attempt at GC) and seeing no results. It feels awesome though. Maybe I'll try 5 per week and see if I can get the furnace to burn some fat again.

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

Guerilla cardio is very difficult for even very athletic persons and should be gradually worked up to. You should make your own adjustments and continue challenging yourself. Anyone can benefit from it because it can be molded to fit each individual's aptitude.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

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Hey all...

Been doing guerilla cardio now for several months. I started outdoors but now it's nasty here in Boston so I'm on the treadmill. Great feature of the treadmill is speed control. Overall a great program!

Now, to my question: In GC, the work/rest ratio is basically 3:1, i.e. sprint 20 secs, jog or walk for 10 sec. Well, I've recently read an interval training article, which suggest other ratios, such as 1:3. For example, 20 sec sprint would be followed by 90 sec rest (http://www.johnberardi.com/articles/training/gettinginshape.htm) and "the intensity should be more than double that of your recovery intensity for 60s bouts and more than triple for 30s bouts". Other places I have read suggest 1:1.

It's interesting to me that these two suggestions are so opposite: 1:3 vs 3:1. Any experience, suggestions????

Thanks,
Macka

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

!

can anyone copy and paste the program (Guerilla Cardio) my adobe isnt working right now or just send to recycled_yahoo@hotmail.com

if you're cup's already full then its bound to overflow

I'll email it to you. FAR too long and big to post in here.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Ty, mda just did my version of it can't keep up but after i finished i feel so much better a rewarding feeling

if you're cup's already full then its bound to overflow

Just keep at it. Over time, you will get better. And when you can keep up, think of the incredible shape you will be in! Don't worry about finishing it or meeting every challenge. Just take it slow and steady. You will improve with each workout.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Just started it! I kept my sprints between 80-90% I'd say but I made it all the way through. My muscles were sore later just like after lifting. I'm guessing that's a good thing. I've been running and biking for the last 6 weeks or so, didn't jump right into the guerrilla. I'll let you know about the results.

"Discipline is the bridge between goals and accomplishment."

will doing this along with max ot be detrimental? i'm currently doing the max ot program and would like to start this, but thats a really intense program. what do you think? if i do it i'd modify the max program so i worked out on mon, wed, and fri, and did this on tues, thurs, and saturday.

I'm sorry, whats max ot?

"Discipline is the bridge between goals and accomplishment."

http://www.discussbodybuilding.com/Max-Ot_Complete_Routine/m_390/tm.htm