TTrent
Orange Belt
- Joined
- Mar 23, 2006
- Messages
- 260
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i used almost the exact same type of workout when i first started getting in shape. at the time i was about 250lbs (a lot of fat), after 6 months i dropped to 215lbs with a lot more muscle. i tried running and jump roping but it was too much of a toll on my shins and knees cuz my weight (not to mention i could only do it for 5min). a personal trainer recommended this workout on the elliptical or bike and i'm so glad he did (i chose the bike because i had one in my apartment complex). i started trying to do this with resistance but rpms worked better for me.Revok said:
2min 100rpm to warm up
1min 110rpm (realistically keept it between 110-119)
1min 120rpm (120-129)
1min 130rpm (120-139)
1min 140rpm (140-147)
repeat the 110rpm-140rpm set 4 times. (110-140rpm x 4, 2min warm up = 18 min so far)
1min balls to the wall, as fast as you can go. depending on how hard you went earlier this could be 140rpm, 150rpm, 160rpm, doesn't matter just as long as it's an all out sprint. then 4min cool down. 100rpm, 90rpm, 80rpm, 60rpm. this helps to get your heart rate back down slowly. if you're a big guy like me, the slow cool down is especially crucial (light headedness, dizzy, sick feeling). at the end of the 4th month i could do this at level 2 resistance, by the 6th mont i'd do the first 10min @ lvl 2, 2nd 20min @lvl 3. then i figured i was low enough in weight and had strong enough cardio to do this running. i did this 3 times a weeks, the key is to do it no matter how bad you want to skip don't, after one month this workout will be like your cup of coffee, you need it to get u through the day. i'm sure there will be many people on the forum who laugh at this workout but all i can say is that it worked for me and helped me lose over 35lbs, probably more cuz i gained a lot of muscle as well.one of the best moments of my workout experience is when i finally went to jog after being on the bike for so long and realizing that the way i felt after a 2 mile jog was the way my body use to feel by the 3rd lap. this excercise isn't for everyone, you just have to find an excercise that you can enjoy and do no matter how bad you want to skip it. i hope this helps, good luck man!
