Running, Cycling, Fitness Tips – The Inadvertent Athlete

Do Max Interval programs really work?

Do Max Interval programs really work? I’m about to find out!

You would think that a guy that just ran a marathon and a half (and the several hundred miles of training leading up to them) would be pretty lean, right? Yeah, not so much. It’s on my nerves a little, to tell you the truth. That’s why I am going to take the next 60 days to do something about it. The plan consists of optimal eating, per Dr. John
Berardi (Precision Nutrition), and Max Interval Training, courtesy of Beachbody Trainer Shaun Thompson’s Insanity program.

Interval training is one of the most common, highly effective ways to blast fat in a short period of time. The intervals usually consist of a specified period of time of high intensity work followed by the same or double the period of rest. For example, run one minute at a full sprint then slowly jog one minute. Repeat until you puke, or collapse on the ground, gasping for air. Therein lies the reason most people, outside of serious athletes, don’t do them. Most people, outside of serious athletes,won’t push themselves that hard. Although I don’t consider myself a serious athlete, I’m dead serious about burning the goo that is holding my abs captive. Shaun’s program is brutal. Seriously. It’s just ridiculous.

So, here’s the plan and perceived benefits: Eat right and pummel myself for 60 days. Take measurements & fat % at 2 week intervals. Post review and results after 60 days. Perceived benefits are: A: I get ripped B: my anaerobic threshold goes way up enabling me to suffer less at higher intensity C: Look more awesome (as if that’s possible) D: Be in the best shape of my life.

Be sure to watch for embarrassing data and humiliating confessions coming soon…

Got a better plan? I’d love to hear it! Leave a comment here or shoot me an email at gt@inadvertentathlete.com

The Cheat Meal

Tis the season for wrecking the diet isn’t it? Every where you turn, there is a plate of cookies or box of chocolate, or a dinner event with nothing on your nutrition plan to be found. Everyone wants to go out to eat, and it’s cold. The last thing you want to eat is another grilled chicken salad, right? The Cheat Meal is a trick of the pros and, if used correctly, can actually help your fat loss goals. Here’s how it works.

If you have been sticking to a lower calorie nutrition plan ( I hate the word “diet”), something nefarious starts to happen. Your body starts to adapt and slow down your metabolism. Although you may have had some initial success, your body will adapt and start to act like it used to. You will find yourself getting flabby again, even if you are working out at the same level. A good idea is to shake it up. A LOT. This is where the Cheat Meal comes in. Body builders have used this tool for decades. Eat very low calories for a week, sometimes 14 days, then have one day to re-feed. Some folks go on a full-on, no-holds-barred binge and suffer no consequences and actually benefit from it. Now, it has to be said that this day is the only one like this every couple of weeks. Every other day, it’s grilled chicken, baby!

Here is the science behind why it works. As your body adapts to a low calorie plan and exercise, you are in a constant calorie deficit, which is necessary for fat loss. Well, your body thinks that you are starving and down-regulates your metabolism to adjust for the decrease in energy input (calories). The Cheat Meal restores your body’s faith in your ability to find food so, it’s not afraid to burn it’s energy reserves (fat). It also serves a psychological purpose as well, letting you eat some comfort foods and enjoy eating occasionally.

Although, this sounds like Nirvana, being able to throw down once every week or two can be dangerous for your goals. Without the proper discipline, this can easily lead back to old eating habits. Precision Nutrition recommends eating on a 90/10 basis. 90 percent of the time, it’s lean protein and veggies, 10 percent whatever you want. Realize that this breaks down as follows: 6 meals a day x 7 days = 42 meals per week. 10 percent =4 cheats per week. This only works if your other 38 meals are flawless. If you need to know what those other meals should look like, check out this article.

As always, the key is in the planning and making sure that your are in control of your nutrition and choices. Use that Cheat Meal and have the best of both worlds; eating what you want and getting leaner. At least for one day…

Hindu Squats: Secret of the Yeti

Somewhere in the Himalayas, Yeti’s are working out. They are singular in purpose: avoid human detection. While their North American cousin, the Sasquatch, has become a camera hog, first with the tourist videos, then with a series of beef jerky commercials, the Yeti’s have remained pure, undetected, invisible. How, you ask? I will tell you how. With the most unpleasant workout regimen, that’s how. If you wanna avoid all the pesky sherpa traffic, you gotta be able to move like a mongoose. I guess. Since P90X hasn’t started broadcasting infomercials over there yet, they have had to rely on the locals for inspiration. Since they live in the middle of nowhere, they have few options. Two to be exact: Burpees and Hindu Squats. Everyone knows about Burpees. We all hate them. It’s universal. But boy do they work. Same deal here. The Hindu Squat, when done correctly, will debilitate you for several days or at least make you walk funny. Here’s how you do them.

Step 1: Set up like you would start a regular squat: Feet shoulder width apart, arms at your side.

Step 2: As you start down into the squat, instead of placing the weight in your heels, roll up onto the balls of your feet and go all the way down. Bring your arms out in front like a zombie or Frankenstein to balance yourself.

Step 3: Now that you are crouched on the balls of your feet, arms out in front, reverse what you just did and stand up. Do not let your heels hit the floor until you are standing completely upright.

Doesn’t seem too bad does it? Do 100 of them continuously and tell me how you feel tomorrow…

These are great for lots of muscles that we don’t use often enough, as well as being a great cardio exercise. The first 10-20 go by without much struggle but as the count gets higher, it will take focus and stamina to finish it out. As you do these regularly, you will most likely need to buy new pants as you will probably hulk your new quads out of them frequently. I know I do. Find comfort in the knowledge that, should you accidentally hulk your pants off completely, you now have the Yeti skills to avoid embarassing attention. It’s all good. Enjoy your invisibility. You’ve earned it.

Tags: Burpee, Climbing, Cross Fit, Cycling, Hindu Squat, P90X