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.
How to overcome the “adaptive response” from exercise and bust through fat loss plateaus…(Are YOU a Turtle, a Hamster, or a Gazelle?)
Most people approach exercise haphazardly with absolutely no plan. In other words, they decide what workout they’re going to do for that day while they’re walking into the health club or their home gym.
I used to do the same thing. Do you? This is a HUGE exercise mistake.
I learned a long time ago that you must have a strategic plan to overcome adaption if you really want to burn fat and get solid results.
It amazes me how many people have been working out year after year (sometimes for hours at a time) with absolutely no visible fat loss results to show for it.
Their heart might get stronger and they probably even get cardiovascular benefits from exercise. But without a strategic plan to keep their bodies from adapting, they’ll NEVER see visible fat loss results.
Really think about this. If you’re going to spend the time AND effort exercising, shouldn’t you know for a fact that you’re actually burning fat so you can see visible as well as physical results?
People generally fall into one of three categories when it comes to cardio.
1. Turtles: This is the person who gets on a treadmill or some other machine and uses their time to read a book, watch the latest negative news or talk show, and gossip with their friends. This will burn up some calories, but is basically useless.
You might as well be working around the house. You’ll burn just as many calories, you won’t fill your head with so much crap AND you’ll get more accomplished. (Turtles really get on my nerves for some reason. If this is you, I apologize, I just feel like you should be using your time more wisely.)
2. Hamsters: These are the people that have a “more” is “better” mentality (with too much time on their hands – must be nice!). You see them jogging or cranking away at a medium pace for hours on end.
I’ll get to the gym, crank out our workout, stretch, go get some 1 on 1 sauna or cultivation time, and the Hamster is STILL cranking away on their machine a couple hours later. Can you say insanity?
The Hamster is the most likely to burn out, get injured, and burn up a lot of valuable fat burning muscle. It’s actually kind of humorous. What’s even funnier is when they ask you for help, then don’t listen.
3. Gazelles: This is a rare breed, but they’re easy to recognize. How? They’re in-shape. They sweat more, make more noise, they’re efficient and they workout with a goal and a purpose. Gazelles push themselves out of their comfort zone consistently and get visible results.
I’m happy to report that I’m a Gazelle! The Gazelle (the actual animal) is not a leaper, but instead eludes predators with incredible bursts of speed, sometimes reaching 60 miles/hour. They’re also super lean.
Gazelles will sometimes intentionally act like a Hamster for recovery purposes and to help overcome adaption. But the majority of their time is spent using higher intensity metabolic bursts.
I figured out a long time ago how to formulate an effective plan for attacking body fat using the 3 pillars below (with Gazelle type cardio and metabolic bursting).
This will help you do three very important things.
Dramatically cut down the time you spend exercising. Gotta love that.
Immediately know – for a fact – that you’re always tapping into and burning fat when you exercise (so you can actually see visible results from your effort).
Completely prevent burnout and boredom in your long-term exercise approach (by using variety and flexibility to make exercise more fun AND overcome adaption).
Perform 1 or 2 times weekly for 45 to 60 minutes. No more, no less.
Pros:
Easier to use and apply immediately because of lower intensity.
Great conditioning for heart and cardiovascular system.
A strategic primer for your body to respond to “other pillars” properly.
Cons:
Consumes more time than intervals like H.I.I.T. or GL-12 bursting workouts (The other 2 pillars).
Only burns fat and calories DURING the workout. This type of cardio only elevates your metabolism for about an hour afterwards. In other words, after this type of “old-school” type of exercise, your metabolism will be back to its normal level in about 60 minutes (The other 2 pillars will elevate your metabolism for 4 to 48 hours afterwards).
Your body adapts VERY quickly to this type of exercise so it’s only effective if you use it synergistically with the other 2 pillars.
PILLAR #2: Threshold (Interval training)
Perform 1 or 2 times weekly for 30 to 40 minutes.
Pros:
Generally fun to do because it’s constantly changing.
Moderately efficient so it can save you some time.
Intense enough to produce results even though more recovery time is required between intervals or bursts.
Conditions and primes your cardiovascular system to burn more calories (especially fat calories) when applying the other 2 pillars.
Cons:
Sometimes difficult to gauge intensity because intervals (bursts) last 2 to 5 minutes long.
Only elevates your metabolism for about 4 hours afterwards (this is still a more effective post workout metabolic burst than pillar 1, but not nearly as efficient as pillar 3 – see below).
Must pay close attention to the protocol for it to have the proper effect. In other words, you must plan your work and work your plan when doing this type of training.
Saves you a ton of time. This pillar is what allowed me to cut my exercise time in half over 12 years ago and I’ve never looked back.
AFTERBURN: Elevates your metabolism for up to 48 hours (2 full days) afterwards. This is known as EPOC (Excess Post-Exercise Oxygen Consumption). Simply put, the accumulative effect of doing 3 or 4 GL-12 metabolic bursting workouts every week can radically alter your metabolic rate and your body’s ability to efficiently mobilize and burn fat.
Promotes the release and stimulation of very powerful fat burning hormones (Growth Hormone, Free Fatty Acids, Adrenaline and Brain Chemicals like endorphins).
Lowers insulin dramatically to help you burn more fat and have better energy.
Cons:
Difficult to perform if you have limitations or heart challenges (but can still be applied by anybody).
FACT: Most people don’t have the guts to push themselves hard enough and reach the intensity levels necessary to actually “activate” the metabolic triggers that this system can unleash.
More potential to cause an injury if not approached safely (always need a thorough warm-up and cool down).
Not a quick fix or cure-all (but definitely gives you the most bang for your buck), so it needs to be combined with the other 2 pillars in order to work effectively and efficiently.
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Now that I’ve introduced you to the 3 proven pillars (and animals) of real fat burning, it’s time to take action!
After all, the Big Man above can move mountains – but you gotta bring your shovel!
If you do, here’s just a sample of what can happen:
“I started about 3 wks ago seriously working out using your metabolic bursting techniques. I started doing exactly what you explained on your blog about fat burning (Turtles, hamsters, and gazelles).
I focused on several 12 minute bursting workouts with weight lifting as well. BUT let me tell you… I have NEVER gotten so many comments from people this fast after starting a weight loss plan for myself. It’s been just 3 weeks and I have clothes that I have never worn because they never fit on my body and now….they are falling off me!
I will never stop doing this. I feel amazing and the fast results are what I needed. Also… I have (or should I say had) like 50 lbs to lose so this is doable by anyone. I LOVE that I can go to the gym and get right in an out. People can’t believe I am getting far better results than anyone else. ?Thank you so much for being a constant in my email… It took awhile but I finally started to listen. I’m a true believer now!!
Thank you, thank you, thank you.
Diane
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Unsolicited comments and feedback like this is what drives me to share this message with you – because it proves anybody can do it.
I know first hand from real world experience. Fact is, once I got out of my comfort zone and actually start applying these strategies, I created more time and energy in my day. But most importantly, I started liking what I saw when I looked in the mirror or lifted up my shirt.
Do you?
As you can see from the picture above, high intensity training trumps old-school cardio and exercise.
Every. Single. Time.
If you enjoyed this read, make sure to hit the “like” button below and leave a comment if you have any questions and let me know what your favorite pillar is.
I love GL-12 metabolic bursting, but usually have to force myself to do Aerobic / Endurance (steady state) cardio. I know it’s necessary, but always seems to take too much time (and it’s really boring too).
What’s your favorite pillar?
Your friend and coach,
Shaun
P.S. If you’d like to turn this philosophy into a lifestyle and learn how to make it work in synergy with your nutrition plan, just click the link below, grab your FREE CD and check out our Lean Body Insider Member’s area.
You can instantly put these philosophies to work in your life.
A growing body of evidence and real-world results from our members and clients show that the benefits of our high-speed workouts extend far beyond our cardiovascular system and muscles – to our biochemistry and even our brain.
Here are 5 very powerful reasons to use Get Lean In 12 workouts to go fast on a regular basis.
1- GL12 workouts change your hormones.
Several key studies indicate that a series of 20 to 30 second sprints sharply increased HGH (human growth hormone) in the body while exercising – and also for roughly 2 hours AFTER a workout.
Once the Get Lean In 12 HGH is released, it will target body fat like a wood burning furnace.
How do you know if you’re going hard enough to produce fat-blasting HGH levels?
Here are some guidelines:
lack of oxygen and feeling out of breath (duh!)
muscle burn (lactic acid overload)
increase in body temp or breaking a serious sweat
you must “feel the pain” (also known as adrenal response).
We’ve seen many students and members lose up to 20 pounds in eight weeks using Get Lean In 12 intervals/sprints.
2- GL12 gets you fitter, faster.
Although Get Lean In 12 intervals are only part of a well-balanced fitness program and the results sometimes sound to good to be true…they are THE most important part of your regimen if you want quick results.
Researchers from 2 published journals found that GL12 sprinting for 20 to 30 seconds performed 3 times a week for 20 minutes or less produced the same results as 3 endurance (the slow boring stuff) cycling sessions, each of which lasted 90 minutes to 2 hours.
Yikes. Now that’s what we call a great R.O.I. (Return On Investment)
In other words, just one hour of Get Lean In 12 produced what would take up to 6 hours of the normal, boring, textbook, target heart rate cardio.
Also, after just 2 weeks, or six total GL12 workouts, subjects increased their endurance by 100% and they began using oxygen more efficiently to burn fuels.
This explains why sprinters are so lean and muscular. They automatically preserve muscle and burn more fat because of their training protocol.
Caution: the decision to go all out and push yourself to these limits should be cleared by your doctor first. It’s a process and a journey – NOT an event.
3- Adding GL12 intensity to your regimen will burn more calories-especially fat calories.
Although traditional, low-intensity, target heart rate exercise gets a lot of publicity…sprint – speed type workouts actually deliver better, overall fat-loss results.
Here’s why: although you can maintain lower intensity workouts for longer periods of time (1 hour or more) and it allows you to supposedly burn a greater percentage of fat calories (as opposed to carbs or stored glycogen)…minute for minute, the slow stuff burns substantially fewer total calories, therefore fewer fat calories as well.
All this indicates is that adding GL12 intervals to your fitness program also conditions your body to burn more fat during moderate-intensity exercise, as well.
In fact, subjects who engaged in these types of workouts increased the amount of fat they burned 36% more than those who engaged in moderate intensity exercise. It’s because GL12 workouts produce more mitochondria (you body’s cellular fat-burning powerhouse).
Lastly, GL12 activates more fast-twitch fibers, which is something that does NOT happen with the slow, boring cardio workouts.
4- Research shows GL12 workouts fuel your mind and might make you smarter.
Performing Get Lean In 12 workouts is the catalyst for your brain to produce more dopamine and serotonin. These are brain transmitters that reduce stress during exercise and other activities.
There is also some evidence suggesting that GL-12 can increase the amount of Catecholamine your brain produces. These are neurotransmitters found in the amino acid tyrosine which help the body stay sharp during prolonged periods of work, sleep deprivation, and other stressful situations….like life itself!
In other words, when you “Get Lean In 12” you won’t feel lethargic after lunch anymore. Is this the perfect synergy between the brain and the body? Quite possibly – yes.
5- GL12 will put a spring in your step.
Have you ever noticed how kids have non-stop energy, can go alllllll day long without stopping and the last thing they want to do is sleep? We always say, “I wish I still had energy like that, where do they get it?”
I’ll tell you where. Just watch em run around like they have the ‘need for speed’ in their everyday activities. Their bodies are loaded with hormones that your body could be suppressing from traditional, outdated, boring methods.
We all start to lose that drive by the time we hit our 20s and it just gets worse as we age.
Get Lean In 12 workouts 3 to 5 times a week will create new confidence and an appreciation for the spectacular engine that God had given us called our body.
Your body is supposed to have its engine revved up on weekly basis…so put a GL-12 spring in your step today.
Conclusion
So, if you have an interest in producing more fat-burning HGH (human growth hormone), cutting your exercise time in half, burning more fat calories while you go about your everyday activities, cultivating a sharper mind and more mental energy, and having the energy of a 5 year old…then what are you waiting for?
Get Lean In 12 today.
If you think you’ll get bored of the sprinting or you have limitations, just change it up.
You can use GL-12 bursts 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.
Make sure you hit the “like” button below so we can continue to help more people like you. We also need your comments below. This is how we can serve you better and help you achieve your goals.
Your fat burning friends and advisors,
Shaun and Karen
P.S. If you’re interested in exact video instructions of how to put this powerful workout to the test on your body (along with instant workout chart downloads) just head over to www.LeanForLifeCoaching.com right now and learn more.
We show you exactly how to create a unique and fun fat burning lifestyle. How will your life be any different if you’re not willing to take action?
P.P.S. What are you waiting for? It’s either the pain of discipline OR the pain of regret.
