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Will this get me ripped by the end of summer ?
1.5 mile run
rest for 10 mins
each section is meant for 30 secs at the highest i can do with 15 secs in between for rest

Explosive push-ups
Squat jumps

Dumbbell boxing

Pull-ups

Bear crawl

Dips

Tuck jumps

Burpees

—> Rest for 1-minute and repeat the circuit one more time. Each circuit takes about 6 minutes, so the entire workout will be about 13 minutes of pure hell.


so what ya think - im overweight SPAM and i have 3 months to change that - could it work?

Having a certain % of bodyfat will be the only way to get you ripped. Work on your muscularity with heavy (to failure) resistance (weight) training and take off the fat with a reduction of your caloric intake. To get really defined you may also have to dehydrate a bit (go with out water) but as muscle is 90% water you will lose a bit of muscle as well.

Stay away from cardio/aerobics! And dont overtrain muscle need to time to...and burn this into your memory

RECOVER.....than after time GROW.

http://www.youtube.com/watch?v=ne3XoXjFawQ

watch out with drumbell boxing, i dont know experienced you are with martial arts but dont fully stretch your punch because you overstretch it due to the weights you will mess up your elbows.
If your boxing technique isnt perfect take some lessons, then again boxing and a good diet is perfect for getting ripped.

Nonsense- Unless you have monster genetics like bodybuilders who can get competition-ripped by only eating right and lifting, you will benefit alot from cardio. But obviously don't overdo it- As your bodyfat% gets lower, cut down on the duration time of your cardio if you are doing it at a high intensity.

A good investment is a cheap heart-rate monitor. Doing about 45 minutes of cardio 3-4 times a week will definately help to burn bodyfat. Just keep the intensity to about 60% of heart-rate max or just below the lactic acid threshhold. And most importantly- make sure you haven't had any carbs within the last 2-3 hours.

Watch all 3 judge for yourself.

Fat loss 1
http://www.youtube.com/watch?v=MzA-E8zb-Ds

Fat loss 2
http://www.youtube.com/watch?v=ToGt_GYC ... re=related

Cardio
http://www.youtube.com/watch?v=RiHhc7eL ... re=related

The guy is right that fatloss is controlled by hormones (Ive read LOOOTS of books, the best ones I think come from Lyle McDonald), but one of the major ways to get rid of the last % of bodyfat can actually be achieved through a type of interval conditioning that releases those potent and burning hormones.

So I would not advocate anybody from staying away from cardio, but just to to it the right way.

I can base that statement on my own personal experiences of:
* Having been a professional athleteat myself
* This year marking the 10th year since Ive been hitting the gym for the first time
* pretty much tried all supplements out there
* Experimented with many programs and diet types

Out of my own experience I believe that nutrition is more important that training to get in shape, but then you have to define what "in shape" means to you. As far as getting rid of fat and not caring about your athletic performance - yes then nutriotion and to eat right can get you in shape. But you can look in shape but not BE in shape performance-wise (if youre not as strong as you want to be or get fatigued too fast etc.)

By the way, interesting videos

I'm a personal trainer and these are some of the methods I use with my clients and myself.

There are two ways fat loss can be triggered by cardio.

The first is very long distances, or rather time. If you are walking or jogging for over 55 minutes the body begins to burn fat because it is in an aerobic state. The body uses fat for energy more than carbohydrates when we are in an aerobic state (a state in which we can maintain for a long time such as sitting on the couch or taking a really long walk, the latter is better obviously). This is similar to what happens when marathon runners "hit the wall," although you won't feel that way during training unless you are going for several hours.

A second way is by doing high intensity interval training, or HIIT. In this you work at a high intensity (run fast) for about a minute and a half and then a low intensity (jog) for 30 seconds. Continue this for about 20 minutes (obviously much shorter than the first method) which comes to about 10 rounds. I'm not sure the exact physiology of it but this type of training stimulates an adrenaline response in the body which uses energy from fat cells.
-Method 2.1 is similar to this. It is called sprint interval training (SIT). I have read articles about it but never used it or seen it being used (I've been tempted to try it but can't recommend it until I do). This is where you exert yourself at your maximum level (sprinting all out) for as long as you can and after resting doing it again. Your time in max exertion should total seven minutes. **THIS CAN BE VERY DANGEROUS FOR UNTRAINED INDIVIDUALS**

I've read articles saying that weight control is 50% diet, 30% cardio, 20% resistance training. Make sure you eat right and use cardio to create a caloric deficit.

As for weight training, this is also very important. As I mentioned before, sitting around doing nothing burns fat (but obviously nothing significant, otherwise people with sedentary lifestyles would not be overweight). This is called Resting Metabolism. The more muscle you have the higher your Resting Metabolism, or Basal Metabolic Rate (BMR), is and therefore the more fat your burn at rest. This is why you always see commercials of Olympic athletes sitting around eating McDonalds (there was a story on the news during the time of Bejing about all the crap Michael Phelps eats in one day). They can afford it because their BMR is so high. For muscle building high weight/low reps builds size and strength while low weigh/high reps builds endurance and makes you look more lean and toned. If you want both you can do either pyramids or break down sets.

As for your training program, that is a pretty intense work out. You mentioned you are overweight, but that can really mean anything. I don't know what condition your heart or muscular strength and endurance is in but that workout might be tough on an untrained person (tough meaning dangerous).

I realize that was a long post so I'll stop there, hope it helped. Any other questions, just ask.

-Garrick

Those videos are pretty good actually.

The third one explains the HIIT and SIT I mentioned in my above post. I agree these methods are better than the first method I mentioned (hour long aerobic training; he calls it steady state training) but the problem is that not everyone is conditioned to train at a high intensity right off the bat. I can understand why some one might look at that and say don't do cardio when they really mean don't do steady state training, but I consider HIIT and SIT to be cardio. I mentioned marathon runners in my previous post. I realize they aren't ripped, but they have a pretty low body fat (and they train on a high carb diet if they are on a carb loading cycle).

The first two videos are also interesting, it's true people go over board with cutting out fat and eat more carbs than their body needs and that will lead to weight gain. It almost sounds like this guy is endorsing the paleo diet in those first two videos.

Both videos show the importance of resistance training (using up the muscle glucose) so that your body burns fat. This is how what he is talking about differs from the Atkins diet (avoiding glucose all together, which is hazardous to your kidneys).
Do NOT dehydrate. That's dangerous and will leave your muscles looking "flat."

Do NOT dehydrate. That's dangerous and will leave your muscles looking "flat."[/quote]

Yes it will but if you want to get shreded like the actors in the movie 300 or prince of persia, you need to at the least abstain from hydration. "You cannot do it on a day to day basis".

The author is refering to HIT not HIIT the interval stuff

HIIT
http://en.wikipedia.org/wiki/High-inten ... l_training

HIT
http://en.wikipedia.org/wiki/High_intensity_training