DAY 4

DAY 4:
Consists of 3 Sections:

NOTE: GDC is cardio that is optimized to deplete glycogen stores in your skeletal muscles and liver so that when you eat carbs, they are stored as glycogen instead of fat. As long as these stores are never completely full, the body will default to storing carbs as glycogen. More info at the NIH.

HIIT or High Intensity Interval Training is the process of burst training which consumes massive amounts of energy (glycogen & carbs) in short repeating intervals of high intensity movement followed by short recovery intervals of lower intensity movement.

5 REASONS TO DO INTERVAL CARDIO Click Here!

DISCLAIMER

Do not attempt this module without the consent of your doctor. If you have heart problems, asthma, or issues breathing under stress or strenuous activity, this exercise may not be for you!

These exercises are those that worked well for the creator of this website and are being offered as examples of their experience and are for informational purposes only!

DAY 4

METHOD: Choose ONE cardio exercise.

We have created a strategic GDC for several of the most popular cardio exercises below: Sprinting, Spinning, Rowing, Swimming, Stair Climbing (or Elliptical Machine).

:30 SEC BURST:

Hit 80-90% of Functional Capacity (HR – Zone 5)

RECOVER:

Allow heart rate to drop to 40-50% (HR – Zone 1)

CYCLES:

Repeat step 1 & 2 for 6-8 cycles (20-30 minutes)

CRITICAL NOTE: As you burn off your glycogen stores, reaching max speed or sustaining max effort will become exponentially more difficult. You may experience leg cramps or extreme muscle fatigue. This is a sign you have nearly depleted your energy stores. Your body is likely in Ketosis and getting most if not all of its energy from burning fat and oxygen. If you refrain from eating carbs or greatly limit your carb intake for a prolonged period of time after GDC then your body will have no choice but to create energy from your excess fat stores. This over to time will result in noticeable fat loss.

GET STARTED!

5MIN

STRETCHING

Lite stretching before GDC training warms up the muscles you are getting ready to work on. 

  • Neck – gently pull your head to right, hold and then to the left and hold. Repeat.
  • Arms – Forward/Backward: Small circles & large circles. Cross body shoulder stretch.
  • Wrists – Bend left wrist up and down and side to side. Repeat on right wrist.
  • Hips & Waist – Seated butterfly stretch. Simple twist.
  • Legs – Hamstring Stretch. Calf Stretch. Quad Stretch.
  • Feet – Achilles Stretch. Clockwise Circles. Counter Clockwise Circles.

5MIN

20-30MIN

HIIC SPRINTS

HIIC SPRINTS can be done on a the treadmill, a school track or on a straight stretch of flat or paved walking path or road. NOTE: If you decide to run outside on a surface other than a school track, be sure it is free from debris, obstacles or traffic.

NOTE: Be sure to warm up before sprinting. Here is a great sprinters warmup routine from Livestrong.

  • Sprint Cycle: Sprint for :30sec at 80-90% of your functional capacity (Zone 5)
  • Recovery Cycle: Allow heart rate to drop to 40-50% of functional capacity (Zone 1)
  • REPEAT: Repeat Sprint & Recovery for 6-8 Cycles (20-30 minutes)

CRITICAL NOTE: It is vital that you let your heart rate determine the length of your Sprint Cycle and your Recovery Cycle. You must strive to achieve ZONE 5 HEART RATE during your sprint cycle and then, recover to ZONE 1 HEART RATE before starting your next Sprint Cycle.

TREADMILL NOTE: To simulate the intensity of a track without going faster than your legs can handle, activate the incline to 5-10° during your sprints and return to 0° during your recovery. Sprint doesn’t start until the treadmill has reached desired speed. This could take up to 15seconds.

20-30MIN

20-30MIN

HIIC SPINNING

HIIC SPINS can be done on a STATIONARY BIKE, a STREET OR MOUNTAIN BIKE. When riding on a street or mountain bike, choose a straight stretch of flat or paved biking path or road. NOTE: If you decide to bike outside on a surface other than a bike track, be sure it is free from debris, obstacles or traffic.

NOTE: Be sure to warm up before HIIT Spinning. Here is a great sprinters warmup routine from Livestrong.

  • Sprint Cycle: Sprint for :30sec at 80-90% of your functional capacity (Zone 5)
  • Recovery Cycle: Allow heart rate to drop to 40-50% of functional capacity (Zone 1)
  • REPEAT: Repeat Sprint & Recovery for 6-8 Cycles (20-30 minutes)

CRITICAL NOTE: It is vital that you let your heart rate determine the length of your Sprint Cycle and your Recovery Cycle. You must strive to achieve ZONE 5 HEART RATE during your sprint cycle and then, recover to ZONE 1 HEART RATE before starting your next Sprint Cycle.

STATIONARY BIKE NOTE: To simulate the intensity of a track without going faster than your legs can handle, activate the RESISTANCE to 5-10 during your sprints and return to 1 during your recovery. Stand if possible to engage as much of your body as possible during the sprint cycle.

    20-30MIN

    20-30MIN

    HIIC ROWING

    HIIC ROWING can be done in the gym on a STATIONARY ROWER. 

    NOTE: Be sure to warm up before HIIT Rowing. Here is a great rowers warmup routine from Livestrong.

    • Sprint Cycle: Sprint for :30sec at 80-90% of your functional capacity (Zone 5)
    • Recovery Cycle: Allow heart rate to drop to 40-50% of functional capacity (Zone 1)
    • REPEAT: Repeat Sprint & Recovery for 6-8 Cycles (20-30 minutes)

    CRITICAL NOTE: It is vital that you let your heart rate determine the length of your Sprint Cycle and your Recovery Cycle. You must strive to achieve ZONE 5 HEART RATE during your sprint cycle and then, recover to ZONE 1 HEART RATE before starting your next Sprint Cycle.

    20-30MIN

    20-30MIN

    HIIC SWIMMING

    HIIC SWIMMING can be done in a lap pool, swimming pool (25m or greater) or in an open body of water like a lake, river or ocean. If you should decide to swim in open water, be sure to follow posted safety rules and inform a life guard of your routine.

    NOTE: Be sure to warm up before HIIT Swimming. Here is a great swimmers warmup routine from Swimming.com.

    • Sprint Cycle: Sprint for :30sec at 80-90% of your functional capacity (Zone 5)
    • Recovery Cycle: Allow heart rate to drop to 40-50% of functional capacity (Zone 1)
    • REPEAT: Repeat Sprint & Recovery for 6-8 Cycles (20-30 minutes)

    CRITICAL NOTE: It is vital that you let your heart rate determine the length of your Sprint Cycle and your Recovery Cycle. You must strive to achieve ZONE 5 HEART RATE during your sprint cycle and then, recover to ZONE 1 HEART RATE before starting your next Sprint Cycle.

    SAFETY NOTE: If you are swimming in water that you can’t touch the bottom you may wish to wear a life jacket or be confident in your ability to float on your back after the 80-90% sprint. 

    20-30MIN

    20-30MIN

    HIIC ELLIPTICAL

    HIIC ELLIPTICAL is a low impact way to experience the benefits of HIIC Sprints. 

    NOTE: Be sure to warm up before HIIT Spinning. Here is a great sprinters warmup routine from Livestrong.

    • Sprint Cycle: Sprint for :30sec at 80-90% of your functional capacity (Zone 5)
    • Recovery Cycle: Allow heart rate to drop to 40-50% of functional capacity (Zone 1)
    • REPEAT: Repeat Sprint & Recovery for 6-8 Cycles (20-30 minutes)

    CRITICAL NOTE: It is vital that you let your heart rate determine the length of your Sprint Cycle and your Recovery Cycle. You must strive to achieve ZONE 5 HEART RATE during your sprint cycle and then, recover to ZONE 1 HEART RATE before starting your next Sprint Cycle.

    ELLIPTICAL NOTE: To simulate the intensity of up hill climb without going faster than your legs can handle, activate the RESISTANCE to 5-10 during your sprints and return to 1 during your recovery. Keep your legs bent during the sprint cycle to engage as much of your Quads as possible.

      20-30MIN

      ULTRA-SET

      CORE CARDIO

      10 SETS OF 15 (0:30each)

      (5 MIN TO COMPLETE)

        1. Front Plank ▶
        2. Back Plank ▶
        3. Left Side Plank ▶
        4. Right Side Plank ▶
        5. Toe Touch Crunch ▶
        6. Side to Sides ▶
        7. Russian Twists ▶
        8. Standing Twists ▶
        9. Standing Bicycle Crunches ▶
        10. Mountain Climbers ▶