The Cut

Chief123 · Post by **Chief123** » Tue Apr 17, 2007 1:26 pm

Ok. I'm not fat, but I'm also not as Cut and toned as I'd like.
I know I need to run. I've started running basically 1.5 to 2 miles every other day. I lift almost every day, but I don't hit max. I hit medium weights at about 10 reps per Set.
diet is decent, but I work for a food broker and sometimes I'm forced to sample crap.
What's the best thing I can do in order to gain the cut I want (mainly mid section) as well as beef up?

I do suppliment with Vitamins, Protien, and a shot of Creatine before each work out.

swanso5 · Post by **swanso5** » Tue Apr 17, 2007 3:47 pm

do sprints not steady state cardio stuff it's useless

you need hit a maximum somewhere or nothing will happen

it's all about intensity

if you know your gonna have to sample something shitty then try anjd workout before it, have your normal post training meal then sample so most of it will go to replenishment

if you get short notuice then you could try doing some quick bodyweight circuits before it to put in a somewhat anabolic state...it may sound silly but is worth it

Chief123 · Post by **Chief123** » Tue Apr 17, 2007 4:10 pm

So you're saying Funk the treadmill and go full force sprints.
Should I sprint every day? How many should I do? Since you're saying intensity, I'm guessing sprint about 60 yards starting. maybe 8x's and increase every week?

As far as lifting, just full force all I got?

swanso5 · Post by **swanso5** » Wed Apr 18, 2007 4:15 pm

start with 1 day of sprints and see how you go and add 2 exercise bike interval training sessions (1min easy as you can / 1min hard as you can) x 15mins max...start with 5 sprints (rememebr we want to go all out) with almost full rest but not quite basically only sprinting as far as you can hold top speed so if that is only 20m, than only do 20m increasing to 10s ets then increasing to 30m and starting back at 7 and so on...for training you need to still go all out to at least maintain muscle...use it or lose it

Chief123 · Post by **Chief123** » Wed Apr 18, 2007 5:09 pm

Ok... I can do that. I'll start this routine over the weekend. Thanks again.

felguard · Post by **felguard** » Tue Apr 24, 2007 2:29 am

I do the gorilla workout (the running as fast as you can then rest and repeat), it really works. It brings up your heart rate.

swanso5 · Post by **swanso5** » Tue Apr 24, 2007 2:52 am

the tabata workout, a very good one

(Rage) · Post by **(Rage)** » Tue Apr 24, 2007 12:39 pm

whats the the difference between this workout, and sprinting? It seems the same to me?

felguard · Post by **felguard** » Wed Apr 25, 2007 1:53 am

I'm not positive on this, but I believe the constant variation in the running confuses the body more so that it won't adapt to it. When you sprint, you just keep sprinting and it's more easy for the body to adapt to. Where as the gorilla, you spring, rest, sprint, rest, etc, so that it confuses the body. That's what I think.

(Rage) · Post by **(Rage)** » Wed Apr 25, 2007 10:39 am

but sprnting is the same thing. Sprint for 10-30 seconds, then rest for one minutes, then sprint again for 10-30 seconds...etc..so? Or did i comprehend spriting the wrong way?!

swanso5 · Post by **swanso5** » Wed Apr 25, 2007 3:49 pm

I'm not positive on this, but I believe the constant variation in the running confuses the body more so that it won't adapt to it. When you sprint, you just keep sprinting and it's more easy for the body to adapt to. Where as the gorilla, you spring, rest, sprint, rest, etc, so that it confuses the body. That's what I think.

i haven't heard that before...i would think you can do more sprinting variations than steady running with distance and speed variations...you can also incorprate agility type sotrints where you run around cones etc which is probably harder than sprinting from the directional changes

tabata - 4mins of work alternating 20secs of all out work (sprinting, squats etc) followed by 10secs of rest (jog, walk etc)

x_rated_mo · Post by **x_rated_mo** » Thu Apr 26, 2007 12:09 pm

yeah, i used to do HIIT, but now i'm doing a monthlong program to build up to be able to run for 30 mins straight
so far i'm on week 2, running for 5 mins then walking 1 min x4 (3 times a week)
but i mix 2 or 3 sets HIIT directly after the run--that would also work for me right?

and theres got to be SOME kind of advantage or steady state cardio .. i mean its highly recomended by many

(Rage) · Post by **(Rage)** » Thu Apr 26, 2007 12:20 pm

I find it extremely hard to run and sometimes even just lightly jog on the treadmill for 2 mins straight, and i really dislike that, because when I was 11-12 years old, i used to RUN all the damn time, and now I cant run, and i really want to that issue...Although I find runnning on the treamill unlike running outdoors, or am I imagining? I don't know, i never worked out outdoors, it's not exactly very possible, so I havwnt done it, but I sprinted couple of times on ground, and i found it much much much easier that on the treadmill...

bigballa1000 · Post by **bigballa1000** » Thu Apr 26, 2007 2:34 pm

I am not expert a this but when I used to play football in high-school, our coaches would make us run something called 30seconds. What you do is, you start out jogging for about a lap, so you can get your heart rate going. Then you sprint as fast as you can for 5 seconds. After that you jog for 30 seconds. Then again you sprint as fast as you can for 10 seconds. You do this until you sprint for 30 seconds. Repeat 2 to 3 times, but make sure to take a rest between each 30seconds.

swanso5 · Post by **swanso5** » Fri Apr 27, 2007 3:18 am

and theres got to be SOME kind of advantage or steady state cardio .. i mean its highly recomended by many

there is if:

- your calories are perfect to the amount of training you are doing
- you have all the time in the world to dedicate training and nutrition
- you actually like running slow
- not after muscle gain
- not after fat loss