Guerilla Cardio

RE: Guerilla Cardio (Forsaken3400)

Sun, 06 Apr 2008 15:00:29 GMT

ORIGINAL: purplenrp1

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?

if thats less than your maintenance your definitly gonna lose fat, you dont need cardio to lose fat but its a booooossssst

RE: Guerilla Cardio (purplenrp1)

Sun, 06 Apr 2008 14:40:23 GMT

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?

RE: Guerilla Cardio (Red PittBull)

Mon, 26 Nov 2007 18:45:08 GMT

I don't care if this topic is super old, I would just like to say it is one hell of a b*tch

RE: Guerilla Cardio (Trick2Stroke)

Wed, 21 Nov 2007 17:22:18 GMT

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.

RE: Guerilla Cardio (Forsaken3400)

Wed, 21 Nov 2007 16:27:54 GMT

cna you do guerilla cardio with a jumprope

RE: Guerilla Cardio (thatguy4634)

Mon, 11 Jun 2007 19:48:51 GMT

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!

RE: Guerilla Cardio (getnat)

Sun, 06 May 2007 21:00:04 GMT

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!

RE: Guerilla Cardio (hurtado22)

Sun, 29 Apr 2007 20:32:55 GMT

I like to do high-intensity cardio.

RE: Guerilla Cardio (gzinkl)

Fri, 09 Feb 2007 09:44:12 GMT

^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!)

RE: Guerilla Cardio (jaamzg)

Tue, 02 Jan 2007 11:17:32 GMT

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?

RE: Guerilla Cardio (thehardway)

Tue, 02 Jan 2007 10:15:43 GMT

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!!

RE: Guerilla Cardio (jaamzg)

Tue, 02 Jan 2007 09:15:40 GMT

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

RE: Guerilla Cardio (creamyjif)

Mon, 01 Jan 2007 13:59:03 GMT

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.

RE: Guerilla Cardio (Gonz717)

Sun, 03 Dec 2006 14:20:07 GMT

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.

RE: Guerilla Cardio (Gonz717)

Sat, 02 Dec 2006 23:18:35 GMT

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.