Subject: GREAT cardio fat-loss method...Near-Maximal Interval Training

When I do cardio I want to get the greatest
fat-burning effect in the shortest amount of
time possible and get it over with fast.


I want to burn a TON of calories and get the
greatest "afterburn" for the time I put in.


Essentially, I want to do the most EFFICIENT cardio I
possibly can.

And I'll be honest with you right up front...I don't do a whole
lot of cardio. Cardio USED to be my thing back in high
school, when I was a long distance runner, speedskater,
cross-country skier, swimmer and soccer player.

Now my thing is lifting heavy things and putting them
down again :)

That's why the cardio that I do perform now is primarily
in the form of what I call "Near Maximal Interval Training."
It allows me to work at near-peak levels for extended
periods of time...and I'm talking 80 to 90% of my
maximum pace for a period of 15 to 20 minutes.

(The base concept is somewhat similar to the Tabata
protocol only not quite as intense and done for longer
duration
)

This is a technique I use in my program "Metabolic Surge -
Rapid Fat Loss
," which I'm actually doing a cycle of
rigtht now myself.


And I have to tell you, the metabolic effects of this training
style are INSANE. It burn RIDICULOUS amounts of
calories and cranks your metabolism up long after
you're done. The fat loss you'll get from it is extraordinary.

I'll warn you right up front, though...as you can imagine, it's
hard work (VERY hard work) when done properly.

But when you do it right and do it regularly, it will help you
burn fat incredibly fast and accelerate your cardiovascular
capacity faster than ANY other form of cardio I've ever found.

I'm not going to go into the whole debate about which is
better for fat loss...interval training or long-duration slow
training. The best form of cardio is the one you're actually
doing to DO and if you hate the type you're doing, you
won't put your best effort into it or do it regularly. Case
closed. So do what you enjoy and stick to it.

For me, I actually enjoy interval training and using it to
really push my limits. I don't want to sit on a bike and
mindlessly pedal in place while reading a magazine for an
hour. If you prefer hard work, too, THIS is a technique
you're going to love...


How to Do Near Maximal Interval Training
for Rapid Fat Loss:


This interval technique is going to allow you to work at
near-peak levels for long periods of time
. This has
the benefit of burning a tremendous amount of calories
for longer periods of work time than is possible with
normal intervals.


The work intervals themselves are short but the rest
periods are much shorter! Instead of pushing yourself to
the max on every interval, you work at a pace somewhat
short of your max (about 80 to 90%). This type of training
allows you to perform near your max for longer periods
of time. It is a VERY challenging and unique form of
interval training.


I've actually put together a video demonstration of it that
you can check out on YouTube here...



Now, I want to introduce you to your "Anaerobic
Threshold"...


This is the point where your body switches from burning
fuel aerobically (with oxygen) to burning fuel
anaerobically (without oxygen). When you burn fuel
aerobically, there is minimal build-up of waste products
in the muscles...your body isn't working so hard that it
can't deal with them and you can keep up that pace
for longer periods.


This threshold is generally accepted to be at about
85% of your maximum work output.


When you go ABOVE that 85%, that's when the waste
product build-up begins....this threshold is also known
as your "Lactate Threshold"...and yes, I'm talking
about Lactic Acid.


When you're training at that higher level, lactic acid
builds up in your muscles as a waste product of
anaerobic metabolism and your body can't clear it out
fast enough to keep up with that pace.


You get the burn, your blood pH decreases and your
muscles don't function very well.


What Near Maximal Interval Training does is take you
OVER that threshold then bring you back under the
threshold...under just enough to clear out some of that
lactic acid before you go right back into the work
interval and back over it.


And you repeat this for a period of 10, 15 or even 20 minutes.

Which means you're working at a pace that is
only just a bit short of your maximum workload
for a time period 10 to 20 times greater than you
normally could at that level if done straight through.


And I'm sure you can just imagine the calorie burning
and fat burning you're going to see as a result of that
level of workload!


So here's a sample of how to do it...(and I'll give you a
chart of this below to make it easier to see how it works
with the progression). I would recommend performing
this type of training no more than 2 to 3 times a week.

  • Start with a work interval of 10 seconds and a rest
    interval of 5 seconds. Your pace should be one
    that you would only be able to keep up steady
    for about 1 to 2 minutes before having to stop.


  • Do that pace for 10 seconds then go very slow for
    5 seconds. After 5 seconds, jump right back in and
    do that same pace for another 10 seconds then
    very slow for 5 seconds.


  • Keep this cycle repeating for a designated period
    of time, e.g. 10 minutes, 15 minutes, etc.

This is the level I would recommend starting at...it's a ratio
of 2:1 work to rest. It's the "easiest" level of intensity to
learn how this exercise works. I also recommend starting
here because you'll need to use a progression of workload
to develop your endurance.
  • So the first time you do this training, start with a 10
    seconds work to 5 seconds for a total period of 10
    minutes.


  • Repeat this for the second session.

  • On the third session, increase your work time to
    15 seconds while keeping 5 seconds rest for a
    10 minute block. Repeat on the fourth session.


  • On the fifth session, increase your work time to
    20 seconds on 10 seconds rest for a 10 minute
    block and repeat this for the sixth session.


  • At that point, we're going to increase the total work
    time to 15 minutes and go back to the 10 seconds
    work and 5 seconds rest. Then repeat the
    progression as I talked about above, going to 15 sec
    work, 5 sec rest then 20 sec work, 10 sec rest every
    second session.


  • When you finish your last 20:10 session on 15
    minutes, then you're ready for the big time :)...


  • The work to rest interval is going to be 5:1...you'll do
    25 seconds work to 5 seconds rest...you'll do it for
    15 minutes for two sessions. Then, if you're feeling
    good, you can increase that to 20 minutes for two
    more sessions (or you can just stick with 15 minutes).

Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

10 sec work
5 sec rest
10 minutes

10 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
Session 7 Session 8 Session 9 Session 10 Session 11 Session 12

10 sec work
5 sec rest
15 minutes

10 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
Session 13 Session 14 Session 15 Session 16    

25 sec work
5 sec rest
15 minutes

25 sec work
5 sec rest
15 minutes
25 sec work
5 sec rest
15 or 20 minutes
25 sec work
5 sec rest
15 or 20 minutes
   


This type of training works very well with cardio machines
that allow you to switch resistance instantly or very quickly
(stationary bikes, stair machines or elliptical trainers often
allow this).


Machines that must cycle slowly through their speeds as
they change do not work as easily for this (treadmills fall
into this category, unless you feel comfortable hopping on
an off the treadmill while it's going full speed...if you DO
decide to try this on a treadmill, hold onto the rails with
both hands any time you hop on or off until you've got your
balance and pace).


It can also be done with running fast then walking (which is
the way I like to do it), cycling then pedalling slowly, or even
swimming hard then doing a slow stroke.

You're going to find it VERY challenging to be having to
constantly restart your momentum from almost scratch on
every interval, which is actually part of the benefit of this
type of training...you work hard not only during the
work interval but you also work hard to get up to
speed for that work interval!

On a side note, as I mentioned above, if you're familiar
with the Tabata Protocol, the framework will look similar
to you. The difference with the Tabata Protocol is that you're
going as hard as you can during the work interval and
doing it only for about 4 minutes.

Tabatas are also VERY good for conditioning and fat
burning...I prefer Near-Maximal Training because of the
ability to extend the time you're operating at that higher
workload to maximize the fat-burning effects.


Conclusion:

If you're looking for some serious cardio training for the
purposes of fat loss of increasing your cardiovascular
capabilities, look no further. This Near Maximal Interval
Training is EXTREMELY effective for achieving both
goals.

It's tough but it will absolutely give you the payoff you're
looking for for the effort you're putting in.


And if you're interested in a FULL fat-loss program that
meshes weight training, nutrition, supplements AND
cardio like this, definitely check out my Metabolic Surge -
Rapid Fat Loss program
.
=
I designed it for maximum fast loss while keeping and
even BUILDING muscle mass...and it works EXTREMELY
well for that purpose.

Here's the link to a YouTube video demonstrating
Near-Maximal Interval Training on the treadmill...


Enjoy!


Find me on Facebook Follow Me On Twitter My YouTube Channel

Nick Nilsson
The "Mad Scientist of Muscle"



Find me on Facebook Follow Me On Twitter My YouTube Channel

------------------------------------------------------------------------------

I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook fan page and subscribe to my
YouTube channel for more free exercises and training techniques.

You might be missing emails from me! Click here to learn how to
whitelist my emails, to ensure you receive everything I send to you.

--------------------------------------------------------------------------------

More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

Muscle Explosion - 28 Days to Maximum Mass
Mad Scientist Muscle
Metabolic Surge - Rapid Fat Loss
Gluteus to the Maximus - Build a Bigger Butt Now!
The Best Bodyweight Exercises You've Never Heard Of
The Best Abdominal Exercises You've Never Heard Of

--------------------------------------------------------------------------------