In today’s short, eye opening video you’ll learn all about Sequence 2: Threshold.
A “hidden” metabolic system to help you access, release, and burn more stubborn body fat.
And since the holidays are right around the corner, NOW is the perfect time to try this Advanced Interval Sequencing™ approach.
You see, by using the sequencing technique in today’s video you’ll force your metabolism to burn a combination of glycogen (carbs) and fat, which prevents exercise “adaptation”, creates more of an overall calorie deficit during and after the workout, and helps prevent the boredom that we associate with traditional cardio.
Here’s A Quick Summary of the Science:
When using the Threshold system you enter anaerobic glycolysis, where glucose is broken down for energy without the use of oxygen.
This process is faster than aerobic metabolism, so it can support higher-intensity efforts. However, glycolysis produces metabolic waste products that inhibit muscle contractions, resulting in exhaustion.
The aerobic system can use these waste products as fuels, but when exercise intensity crosses a certain threshold, wastes are produced faster than they can be used. They then accumulate in the muscles, which begin to “burn” and feel weak, and pretty soon you’re pooped.
Working out at an intensity level that is slightly above this threshold also carries significant benefits. To begin with, it simply enhances the cardiovascular benefits that come from aerobic training.
But by adding threshold workouts into your program, you can continue your progress and prevent plateaus.
Threshold workouts are also very effective in transforming body composition.
They burn calories at a faster rate than aerobic workouts, so they represent the “middle of the road” when it comes time-efficiency and exercise.
IMPORTANT: Keep in mind that threshold workouts are only beneficial when they build on a base of aerobic training (Sequence 1: Aerobic/Endurance A/E, aka – Steady State).
For more serious exercisers and athletes, training in the Threshold Sequence greatly enhances the body’s ability to recover between short, hard efforts in a workout or while performing sequence 3 intervals (revealed on the next blog post).
This allows you to do more advanced workouts and get a more pronounced effect from them.
Hence, the term I’ve coined Advanced Interval Sequencing™.
Just click the play button and I’ll give you all the details and reveal exactly how you can apply this sequence.
Lastly, I’ve developed an entire manual based on this approach. And when you grab 24/7 Fat Loss through my link below…I’ll instantly hook you up with my brand new guide: PLATEAU BUSTERS: Advanced Interval Sequencing™
An 8 Week Progressive Exercise Guide Strategically Designed To ATTACK And Burn Stubborn Body Fat.
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.
