Mix things it up, Have more fun, Get more results…
We’re hanging out at Torch Lake (one of the top 10 lakes in the world) for a week for our anniversary, and finally found some time to get this out to you.
This is the view from our dock.
Pretty sweet huh? We’re going to enjoy this week for sure, because right when we get back, we’re going full force on the plan below.
When we left off with the last blog post (read it here) we introduced you to an actual workout that you could apply from each of the 3 individual proven cardio pillars of attacking fat (Turtles, Hamsters, and Gazelles).
We also based these specific examples on your current level of condition so virtually anybody can take this proven approach. Then we talked about how crucial this is for overcoming exercise adaption and making your plan fun for the long haul.
Hopefully you’ve been experimenting with these a little bit and you’re ready to take it to the next level. No turtles allowed for this one. Sorry.
Today we’re back to introduce you to an actual training protocol and schedule that you can strategically use to implement the 3 pillars sequentially and synergistically. Kind of a tongue twister, but it’s powerful.
Synergistic Sequencing will give you the greatest (and fastest) fat burning effect and maximize time you spend exercising.
As always, if you really want to flatten your belly and see your abs, you MUST be doing this in conjunction with some type of resistance training and consistently cycling your carbs.
This type of protocol can be very demanding on the body. If you do traditional high intensity weights, there’s a high chance of over-training unless you’re advanced and understand some accelerated recovery strategies.
One of the best result oriented approaches to prevent overtraining is super quick and efficient bodyweight workouts like Craig Ballantyne’s MRT (metabolic resistance training). (See It Here)
Also make sure you’re using a macro-patterning (glycogen manipulation) nutrition plan like our 8-week Home Study Course.
Ok, we kept this schedule fairly easy to follow for simplicity and flexibility, but there are a few basic rules that must be followed in order to make this work properly.
First, always warm-up and cool down for 4 to 5 minutes minimum before and after your workouts. Also, remember to walk briskly for 10 to 30 minutes after all pillar 3 workouts if time permits (to accelerate the burning of free fatty acids).
Also, make sure you perform the workouts below directly after your resistance training workouts, after waking up on an empty stomach, or 3 to 4 hours after a healthy balanced meal to maximize fat loss and metabolic hormones properly.
This synergistic sequence is specifically designed to burn that stubborn (hard to get rid of) fat and progressively get you leaner week by week.
This particular sequence requires no more than about 3 hours per week of total cardio (4 hours max if peaking or losing the last 10 to 15 pounds).
A quick recap:
Pillar 1 (P1): Aerobic/Endurance (Steady State) usually 65% to 85% of max heart rate.
We strategically schedule the majority of these longer duration workouts during or after the weekend to maximize glycogen burn. This is assuming you’re a weekend warrior like us and you end up consuming more calories (especially carb calories) on the weekend.
We also use this to help you create a foundation of endurance during the first couple weeks as we progress you into a more intense regimen week-by-week.
Pillar 2 (P2): Threshold (2 to 5 minute intervals)
Because pillar 2 helps your metabolism burn more fat and calories when performing exercise within the other 2 pillars, we strategically place these in the middle of the week.
First, it helps condition your cardiovascular system (raises your threshold) to tolerate the higher intensity and demand of system 3. Second, you’ll perform them right in-between pillars 1 and 3 to maximize the natural benefits of working this system.
Pillar 3 (P3): Creatine Phosphate (GL-12 or H.I.I.T.)
Since you’ve already performed pillars 1 and 2 workouts earlier in the week, it only makes sense to place the most demanding (pillar 3) workouts towards the end of the week. Your body has been conditioned and your metabolic triggers are primed to respond to the higher intensity workouts of pillar 3.
Make no mistake about it. Pillar 3 will kick your butt.
There are a bazzillion ways you can do this, but this is an easy way to synergistically sequence your cardio so you can burn fat while still maintaining lean muscle tissue.
Notice how we start adding in morning and evening sessions starting on week five. This is done intentionally to force your body to bust through adaption and trick your metabolism.
If you ever feel like you’re at a sticking point or getting stuck in a rut once you reach maintenance, just change the time of day. Your body will wonder what the heck is going on and “snap” just like that…you’ll start burning more fat.
Now that summer is coming to an end, our plan is to start this ourselves (when we get back form Torch Lake) in conjunction with MRT workouts and our macro-patterning.
We don’t try to reinvent the wheel. We use what works.
That’s exactly why we use our buddy Craig Ballantyne’s bodyweight workouts. After all, if you’re going to invest your precious time working out, why not use the world’s best?
Speaking of the world’s best. Here’s a special link where you can learn about bodyweight MRT workouts that fit perfectly (like a hand and glove) with our GL-12 Cardio Sequencing.
If you’re anything like me when I was first introduced to fat burning cardio workouts as a way to get the body I wanted, it was all about staying in my target-heart rate. I beat my head against the wall for 8 years straight doing 1 and 2 hours workouts with hardly any results until I discovered how to use cycling methods in my cardio, workouts, and nutrition.
Today, I’m going to show you how to apply this unique cycling strategy to your fat burning cardio workouts.
Even though the Get Lean In 12 fat burning cardio workout has always given me more “bang” for my “buck” (12 minutes) I’ve found it necessary to implement other strategies for variety and continuous progression with my fat loss efforts.
This information will change the way you think about and approach all your fat burning cardio workouts.
As we go into detail about cycling your cardio make sure you think about applying this approach to all 3 areas of your fitness program
Nutrition (up to 75% of your results)
Cardio (we’ll show you this today)
?Strength Training or Weights (You must train with weights)
Using Get Lean In 12 Cycling is one of the keys for you to have continuous fat-loss over the long-haul. It will also potentially prevent injury and burn-out that are so prevalent with over-training or other old-school approaches and other fat burning cardio workouts. Remember, this is a lifestyle.
Ok, so here we go. Again, the focus is on cardio today. There are 3 systems that you want to target in your cardio workouts.
System 1: Aerobic
System 2: Threshold
System 3: Creatine Phosphate
Today we will give you a foundation so you can start experimenting at your current level of fitness within each of these systems.
System 1: Foundation or Aerobic
Type of workout used for this cycle:
?Low Intensity, Long Duration (45 to 60 minutes)
Medium Intensity, Medium Duration (20 to 40 minutes)
Circuit Training (30 to 45 minutes)
In the aerobic system, oxygen is used to break down fatty acids and glucose to release energy. This is great for beginners and obese people. In other words, oxygen is primarily present so you can go longer.
Remember…more is NOT better. Perform this type of cardio at least once a week for 45 minutes or longer at a steady pace.
*Note: It’s also a good idea to practice this for a couple weeks before putting our famous GL-12 fat burning cardio workout to the test.
System 2: Threshold
Type of workout used for this cycle:
?Aerobic Interval Training (30 to 45 minutes)
GL-12 Threshold Training (20 to 40 minutes)
This is the intensity level just above Aerobic training and you can typically stay in this zone 3 to 5 minutes at a time before letting your heart rate come back and recovering for anywhere between 1 and 3 minutes.
This system has several important benefits. Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above.
This is important to know because so many people hit a wall when they get stuck in the aerobic zone. It will also help you burn more fat and calories but research shows this only works when incorporating a base of Aerobic (system 1) and Get Lean In 12 (system 3) along with it.
Try doing a 5 minute warm-up and doing medium-intensity burst for 1 to 3 minutes and then recover by going slower for 2 to 3 minutes. Repeat this cycle 4 or 5 times and cool down.
System 3: Creatine Phosphate or H.I.I.T.—High Intensity Interval Training
Type of workout used for this cycle:
?Get Lean In 12 (12 minutes)
H.I.I.T.— High Intensity Interval Training (15 to 30 minutes)
Lastly is creatine phosphate or Get Lean In 12. This system can only support high intensity effort for 15 to 30 seconds at a time. The main thing to remember with Get Lean In 12 workouts is that although they are only 12 minutes in length…they will increase both the “aerobic” AND “anaerobic” systems at the same exact time. No other cardio exercise that I know of has ever been shown to do this as effectively as Get Lean In 12. Not only that, but studies show you can elevate your metabolism for up to 48 hours from just one GL-12 workout.
Again, just remember the “more” is not “better” GL-12 philosophy. Doing a bunch of GL-12 workouts OR any other of the above workouts more than we recommend on a weekly basis is not the answer.
Continuously cycling your fat burning cardio workouts, weight training and carb-intake (a.k.a. macro-patterning) is the answer.
Don’t overcomplicate this wisdom. If you’re just getting started or you’re not advanced, experiment with 1 workout per system to start with.
If you add in weight training (which you definitely should) 3 or 4 times a week for 30 to 45 minutes you’ll be able to get a flat stomach or six pack abs in only 5 hours a week.
System #3 is actually like a ‘secret system’ because so many people are afraid of intensity. This is actually how Get Lean In 12 was founded and created because it saves the most time and gives you the biggest bang for your effort.
If you think you’ll get bored of the sprinting, change it up. You can use the GL12 cardio to do dozens of different exercises; mountain climbers, jump rope, standing jump-squats, squat thrusts, high-step sprints…you get the idea. Don’t be afraid to change it up. Variety is a spice of life.
Every 4 to 6 months you should go back to just aerobic training for a week or 2 to build a new foundation so you keep responding to H.I.I.T.
and GL12.
Also, once or twice a year during a Deplete Week or The 7 Day Diet you should take a week or two off training all together to help you reset your metabolism and recharge your body for longevity.
In fact, when I first discovered GL-12 I took my body fat to under 5% really fast, so I wondered “why” it worked so incredible. After doing my research I put together a free special report called “Get Lean In 12 Cardio Revealed” along with a Free audio CD revealing all our secrets.
