RE: Guerilla Cardio
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RE: Guerilla Cardio - 7/25/2006 10:34:58 PM
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Reset
Posts: 730
Joined: 5/9/2006
From: San Diego
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quote:
ORIGINAL: DaMnYoURBiG
Do you think guerilla cardio is possible on a treadmil? Are the effects as great as just doing them regularly?
I've tried but i don't really like it for a few reasons
-You dont get the full workout and destroy-your-body-until-you-collapse feeling.
-It can be dangerous
-It's annoying AS HELL to keep pressing the buttons to change speed
-The buttons at my gym beep ever .1 mph u change so when i was trying it i have a feeling the people next to me wanted me dead
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Weight: ~230
(in reply to DaMnYoURBiG)
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RE: Guerilla Cardio - 8/22/2006 4:55:14 AM
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joey0
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i couldnt tell by reading it if this is targeted at ppl with higher BF% or will it still work good for going down from somewhere like 10%?
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Bench - 225x2
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Squat - 245x5
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(in reply to Reset)
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RE: Guerilla Cardio - 8/26/2006 2:41:15 PM
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joey0
Posts: 1352
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i tried it this morning but i had to change it a little bit. after the 4th and 6th cycles i rested for 30 secs instead of 10. physically i felt like i was gonna die but mentally i felt really good cus i felt like i accomplished something
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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RE: Guerilla Cardio - 9/17/2006 6:17:27 AM
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skiiernikki
Posts: 5
Joined: 9/17/2006
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i have done the guerrilla cardio programme before, and as long as you stick with it and dont give up you will get there! the thing is you have to bring yourself into it slowly, start off not sprinting but doing about 85% of your max effort till your lungs can cope with the strain of sprinting, wait till you vo2 max is capable or you will just find it to strenuous and you will give up of injure yourself!
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what doesnt kill you,,, hurts like hell but doesnt kill you.
(in reply to hawk)
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RE: Guerilla Cardio - 11/13/2006 11:35:32 AM
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LPwrestler
Posts: 90
Joined: 7/4/2006
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is 8 intervals the max for guerrilla cardio, cuz i did it for the first time, exactly how it says to (4 min warmup, 8 intervals of 20sec sprint, 10 sec rest) and i felt like i could have done a few more.
so, im wondering if i should try to do as many intervals as i can.
(in reply to hawk)
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RE: Guerilla Cardio - 12/2/2006 11:18:35 PM
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Gonz717
Posts: 175
Joined: 11/27/2006
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this definetly caught my attention.. im gonna try it tomorrow morning and see how it goes. unfortunately i don't have a stopwatch i hope i can pull this off with my handwatch.
(in reply to Reset)
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RE: Guerilla Cardio - 12/3/2006 2:20:07 PM
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Gonz717
Posts: 175
Joined: 11/27/2006
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i just tried guerilla cardio this morning.. i woke up around 2 PM (my last meal was around 12 AM and i slept around 3-4).. at around 2:30 i started running and i hadnt eaten breakfast yet..
started that 4 min warm up and then the sprints right after... in really cold (about 40-50 degree) weather
i think by my third sprint i felt like i was dying.. and the whole day i feel like i sorta still wanna puke.
yeah this killed me but i hope its cuz of the weather cuz i assumed i was fit enough to pull most of it off.
(in reply to hawk)
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RE: Guerilla Cardio - 1/1/2007 1:59:03 PM
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creamyjif
Posts: 2
Joined: 12/21/2006
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I'm currently doing the optimum anabolics program, 5 day/week training (body part/day). Would doing GC after my M/W/F workouts be too much....ie lead me to overtraining?? If so, does anyone know how i could change my weight training to incorporate the GC program w/o overtraining.
(in reply to Reset)
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RE: Guerilla Cardio - 1/2/2007 9:15:40 AM
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jaamzg
Posts: 9
Joined: 1/2/2007
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Been reading the board for a while, has a lot of really good info. I was wondering what kind of results people have been getting with this workout. I see lots of people who are going to try it out, but not really any feedback as to their results. So how about it, any feedback on results?
james
(in reply to creamyjif)
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RE: Guerilla Cardio - 1/2/2007 10:15:43 AM
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thehardway
Posts: 2594
Joined: 8/8/2006
From: Philadelphia, PA
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I have been doing GC for about 2 months I hate running, anything else I have no problem with. The only 12 min of running was the reason I thought I would give it a shot. I ride a bike as my sole form of transportation, and always used that as my cardio. But after so many years of doing that, I realised that that just doesn't cut it for me anymore. And with some residual fat hanging on on that I really want to rid myself of I figure it was sigh, time to run my a$$ off.
Well, It freaking works, or at least it does for me. I GC 3 days (just working to the point where I can drop it down to 2) and do abs, I lift the other 3 days for an hour, 25 min of streching.
Nothing else I have done has caused such a nice drop in body fat for me. I don't have my journal with me to give you my numbers, but I have been shocking myself, when I look in the mirror, and with the measuring tape.
My diet has been consistant since September, so it's not a dietary change.
When I decided to run I changed from weights 4 days a week to weights 3 days a week, this was an endurance style program, lots of supersets and giantsets (I kept the same work out just rested every other day v.s. mon, tues on, wed. off, thurs., fri. on, sat sun off). And I have changed my weight work yet again, it was time (about a month or so ago) and went for a power/strength style routine, heavy, low reps ect. So the weight work isn't the cause of my fat away.
All my lifts are up, I have pulled/pushed my personal bests on ALL my lifts in the past two weeks, (it's the stregth routine that's causing that), but I bring that up to illustrate that I am not lossing much if any muscle.
So I say it's great. It's worth trying and really WTF?? 12 minutes who can't do that. honestly if I can stick with it anybody can (I am really highly motivated on a lot of things but NOT running)
I still hate running, but I have gotten much faster, my lungs work so much better (very noticable on my rides, not to mention that the run is not as deadly, just very close). My death flop afterwards doesn't last nearly as long. When I first started doing this the OMG I'm gonna die factor post run was high, and long in duration. Now 5 minutes after I'm all ready to destroy my abs!!
Seriously give it a shot, and stick with it, you will see results!!
(in reply to jaamzg)
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RE: Guerilla Cardio - 1/2/2007 11:17:32 AM
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jaamzg
Posts: 9
Joined: 1/2/2007
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Thanks for the feedback! I did try it out this morning, but just half the workout. (4 sprints) at about 80% to get into the groove. I'm trying to drop about 6 lbs or so by the first week of feb. and I knew I had to add some sort of "cardio" to the weight lifting routine, but I really don't like the treadmill. This seemed "to good to be true" but it at the very least will help me burn a few more calories and if it works as good or better than half an hour on the treadmill, even better!
I had been on a weight gaining diet the last 5 weeks and now it's time for 5 weeks of trimming.
anybody else have an experience to post?
(in reply to Reset)
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RE: Guerilla Cardio - 2/9/2007 9:44:12 AM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
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^bump^
Looking for people's results, too. Could people post their HIIT routine they followed, for how long, and what change in BF? Would be interesting reads. (Post also if unsuccessful!)
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jaamzg)
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RE: Guerilla Cardio - 5/6/2007 9:00:04 PM
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getnat
Posts: 10
Joined: 4/1/2007
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First of all, this GC sounds good, but it's not exactly a new thing. Interval training (which it's somewhat based off) has been around for a long time but it's extremely difficult. So most shun it for the leisurely 60% heartrate jog for 20-40 minutes.
On a side note, I'd just like to observe that most bodybuilders I've seen are impressive in the gym, but balk at the thought of climbing a flight of stairs. You can't just train for bulk, you have to be fit on a holistic scale!
Anyway. This ought to work, and for best results do this after resistance/weight training to ensure you're using stored fat as fuel.
One thing you can try is a 3-buddy system. My dragon boat team does this.
You stand at point A, the other 2 guys stand at point B. The distance is up to you, for starters I'd say 25metres is tough enough. One of the two sprints over to you and taps your hand. You sprint to his start position (and the 3rd waiting guy) and tap his hand. 3rd guy sprints to the 2nd guy and taps his hand. At this point you're in the same setup as the start, only your positions are reversed. This is considered 1 sprint.
We do this 15 times (15 sprints per person), rest for 90 seconds, then 10 times (10 sprints per person), then 5 times (5 sprints per person). Push it further if needed by going 5 sprints-10sprints-15sprints.
It seems easy at first, but by the 2nd round (the 10 sprints one) most of us are panting.
This works to ensure you don't dilly-dally (okay old word :P) around and you can support each other. Most of the time I give up on a sprint is because no one's around anyway. haha!
(in reply to rippedchick)
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RE: Guerilla Cardio - 6/11/2007 7:48:51 PM
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thatguy4634
Posts: 9
Joined: 6/11/2007
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can someone email the GC adobe file or what not to me? i would highly appreciate it. my email is
thatguy4634@gmail.com
thanks in advance!
(in reply to theE)
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RE: Guerilla Cardio - 11/21/2007 4:27:54 PM
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Forsaken3400
Posts: 447
Joined: 10/9/2007
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cna you do guerilla cardio with a jumprope
(in reply to thatguy4634)
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RE: Guerilla Cardio - 11/21/2007 5:22:18 PM
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Trick2Stroke
Posts: 892
Joined: 9/24/2004
From: Texas
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You can apply the idea behind guerilla cardio to anything. Basically all it is, in a nut shell, is varying the intensity of an exercise.
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6-17-07
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(in reply to Forsaken3400)
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RE: Guerilla Cardio - 11/26/2007 6:45:08 PM
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Red PittBull
Posts: 855
Joined: 10/28/2007
From: LaGrange, Georgia
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I don't care if this topic is super old, I would just like to say it is one hell of a b*tch
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White man came across the sea
Brought us pain and misery
Killed our tribes killed our creed
Took our game for his own need
We fought him hard we fought him well
Out on the plains we gave him hell
But many came to much for Cree
Oh will we ever be set free?
-Iron Maiden, Run to the Hills.
quote:
ORIGINAL: brihead301
I chew glass and turn it into sand. I also train in -25° whether sometimes just to toughen me up. As an ab workout, sometimes I'll have someone beat me across the stomach with a wooden stick until I turn purple. I stepped on a nail once and liked it.
(in reply to Trick2Stroke)
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RE: Guerilla Cardio - 4/6/2008 2:40:23 PM
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purplenrp1
Posts: 72
Joined: 3/16/2008
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i just got back from the gym. i tried that first, and it was really hard. i could only do 4 of the eight. ill try to work up to 8. but will i still lose fat even if im eating about 2500 calories a day?
(in reply to rippedchick)
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