SRX Fitness: Ah... Summer...or Spring... or Sprummer....

My "cardio" today... 21-15-9 reps of Thrusters and Chin ups

A beautiful day leads me to believe, and tell you, we all should get out more.

If you drive to your gym to walk on a treadmill on a day like today, you should be drawn, quartered, tarred and feathered.

Go walk in the park, or better yet, go run in the park mix in some squats, push-ups and rows...

As many of you know, I dread steady state cardio. I'm not saying it's ineffective; bodybuilders have been getting lean for years on tons of low intensity "walks"...

Heck, I prescribe it myself to competitors - cause eventually when calories get too low, you just don't have the doggone energy for intervals or anything else higher.

So why does this srx program prescribe intervals at most sessions....

Well I could answer... Look at these studies!

http://www.ncbi.nlm.nih.gov/pubmed/8897392

or

"Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly.

"They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes," UNSW Associate Professor Steve Boutcher said.

Their success was due to higher amounts of chemical compounds called catecholamines that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.

The scientists believe the regime would also be applicable to swimming, walking, running and rowing.

Professor Boutcher said other types of interval training use longer interludes which are not as effective for overweight people and said the current government recommendations for exercise are largely ineffectual.

"Walking for 60 minutes, seven times a week does not result in much fat loss, usually 1.15kg over 15 weeks – for a lot of overweight people this is going to be a revolution," he said.

The scientists found their method could "spot reduce" troublesome areas such as legs and buttocks.

The system will be useful to diabetics, as "insulin resistance was dragged down by about 32 per cent".

The findings were welcomed by Bondi local Kim Broderick, 21.

"I try to run or walk but if this system works better it's great."

The scientists are now ready for the next phase of the study which controls food and exercise plans."

Well, the SRX program prescribes a whole hoset of different cardiovascular modalities..

8 seconds on/12 off
15 seconds on /15 off
30 seconds on/1:30 off

Point being, at SRX, we mix it up all the time. The "dready state" comes in when calories are very low, or you are on a low day for "Carb cylcing"

Or if you are just too darned tired.

But we all know, gurus included, higher intensities is where the real truth lies, on most days...

I'm not taking anything away from "the walkers" cause I know a few guys, ( Mike G) never walked faster than 3.5 on an 8 incline and got super lean every time he did it.

I'm currently prescribing the same thing to one of my competitors, as he is already in the LOW single digits of bodyfat... I simply cannot find the urge to have him taxing himself to the point where it will affect his weight training.

For me, the answer lies somewhere in the middle...

Run when you can
Jog when you can't run
Walk when you can't jog

And if you can't walk... well then.. time to take a fu@&^ing day off now isn't it?!?!?!?! :)

To further my point, I will say this.... do what you want, as long as it keeps you motivated, happy and active.

Diet is 100% of your success or failure.

You simply cannot outwork a shitty diet. Sorry.

Ever.

No matter who you are.

ps.

EVER!!

Yes, you can get in "game shape" - me personally, I'm probably the one of the better conditioned people I know... but if my diet slips, all those dastardly "slips" start to appear in the form of a new 2nd chin, or in my waist.

Back to my point...

Q: In the battle of Intervals vs Steady State Cardio.... Who wins?

A: The person who's diet is best.

Q: Who will be in better shape and have better health?

A: Probably the person who works at higher intensities...

Workout for Thursday

Sprint 15 seconds on, 15 seconds off for 10 minutes
Then 20 minutes of steady stare climb/jog
Then Sprint 15 seconds on 15 seconds off for 20 minutes

21-15-9 Reps for time
95 pounds for men, 75 for women
21-15-9 Thruster
21-15-9 Chinup

then
30 Clean and Press @ 135
30 box jump
30 pushups
30 floor wipers
30 ball slam

then
Bicep Curls 5-5-20-20
Abs in between
Tricep Press down 5-5-20-20
abs in betwens
ex curl 5-5-20-20

Workout for Friday

15 minutes of steady state cardio

then

50 push press @ 45 lbs
50 KB Swings
50 pushups
50 Step ups
50 floor wipers
50 Deadlifts

then
10 minutes of steady state

then

10 rounds

3 clean and press per arm
6 ball slam
9 sumo ball squat