Fast Buster: Red Beard.
-
Day Four.<br />
<br />
630am. Te Aroha Wetlands Reserve (PC name for festering swamp track). 35 minute run.<br />
<br />
<br />
3pm. Te Aroha Gym. BFL 20 minute Aerobic programme on Rower.<br />
<br />
<br />
First early morning run for about 5 years. Didnt set any world records, but a solid effort.<br />
<br />
Bartman, I will post BFL Aerobic Programme later on tonight! -
-
Cardio Link:Â [url="http://www.bodyforlife.com/exercise/cardiotraining.asp"]http://www.bodyforlife.com/exercise/cardiotraining.asp[/url]<br />
<br />
Here are the minute by minute intensity levels (20 minute programme):Â 5,5,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,10,5 -
Day Six. (Saturday)<br />
<br />
9am. Te Aroha Gym.<br />
<br />
BFL 20 minute Aerobic Solution (on treadmill).<br />
<br />
Sweated like a Hog, grunted like a Wilderbeast. Great workout.<br />
<br />
<br />
<br />
Day Seven. (Sunday)<br />
<br />
Rest Day.<br />
<br />
Day off training and eating plan. Will be making lengthy visits to KFCs and Burger Kings in Chiefs franchise. -
Hey Bart<br />
<br />
Her is an example of a good BFL rowing session. You want to be looking at the time per 500m on your screen rowing.<br />
<br />
min 1and 2 - warmup - any speed <br />
min 2 to 3 - 2.00/500m<br />
min 3 to 4 - 1.55/500m<br />
min 4 to 5 - 1.50/500m<br />
min 5 to 6 - 1.45/500m<br />
min 6 to 7 - 1.40/500m - 1st 90-100% effort<br />
<br />
After minute 7 go back to min 3 to 4 and work down again- should end up having 90-100% efforts on minutes 10 to 11, 14 to 15 and 18 to 19 - make this one 5 secs faster than you previos efforts 1.35/500m.<br />
It will pay to cruise for the first 30 secs of each minute straight after you high intensity minutes to give the body some Oxygen which is a fairly important thing to have.<br />
You may need to alter the times a bit to suit you fitness levels but rowing like this is the best form of cardio. -
Day Nine:<br />
<br />
9am. Te Aroha Gym.<br />
<br />
20 min BFL Cardio on treadmill.<br />
<br />
A few posters reckon you wont lose weight (I guess they mean bodyfat), unless you complete regular aerobic sessions lasting 45 minutes or more but I disagree. If you do short, sharp and intensive cardio and strength sessions, (plus eat the right foods of course), your metabolic rate will rise and your body will become more efficient at burning fat 24 hours a day. The key is the intensity and frequency with which you train not the duration. -
[quote name='snapperslayer']<br />
Hey Bart<br />
<br />
Her is an example of a good BFL rowing session. You want to be looking at the time per 500m on your screen rowing.<br />
<br />
min 1and 2 - warmup - any speed <br />
min 2 to 3 - 2.00/500m<br />
min 3 to 4 - 1.55/500m<br />
min 4 to 5 - 1.50/500m<br />
min 5 to 6 - 1.45/500m<br />
min 6 to 7 - 1.40/500m - 1st 90-100% effort<br />
<br />
After minute 7 go back to min 3 to 4 and work down again- should end up having 90-100% efforts on minutes 10 to 11, 14 to 15 and 18 to 19 - make this one 5 secs faster than you previos efforts 1.35/500m.<br />
It will pay to cruise for the first 30 secs of each minute straight after you high intensity minutes to give the body some Oxygen which is a fairly important thing to have.<br />
You may need to alter the times a bit to suit you fitness levels but rowing like this is the best form of cardio. <br />
<br />
<br />
[/quote]<br />
<br />
Thanks for this mate. I will try it myself although I wont be rowing at those speeds just yet! -
Day Ten.<br />
<br />
Robbos Gym.<br />
<br />
10-1042 am.<br />
<br />
LB workout. Awesome workout.<br />
<br />
Eating and sleeping well. Just went to cafe and order buger without butter, dressing or fries. washed it down with a Spiralina.<br />
<br />
74 days to go. -
Day 12. (Friday)<br />
<br />
Te Aroha Gym. 4-445 PM. UB Workout 46 minutes.<br />
<br />
<br />
Day 13. (Saturday)<br />
<br />
Te Aroha Gym. 9-920 AM. 20 BFL Cardio (Treadmill).<br />
<br />
2-4 PM. Riding the pine at Kereone 15s tournament, including my official comeback to rugby for 6 minutes! -
Crikey Red Beard, you are absolutely training the house down........good work man.
-
[quote name='Red Beard']<br />
2-4 PM. Riding the pine at Kereone 15s tournament, including my official comeback to rugby for 6 minutes!<br />
[/quote]<br />
<br />
Nice; I believe that makes you the first FatBuster to take the field this year. Let's hope you're not the last <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':)' /> -
And what a six minutes it was.Â
-
[quote name='Miller V Jackson']<br />
Nice; I believe that makes you the first FatBuster to take the field this year. Let's hope you're not the last <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
<br />
But who will be the first fatbuster to get carried off the field? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='snapperslayer']<br />
And what a six minutes it was. Â<br />
[/quote]<br />
<br />
There is no place on this thread for sarcasm Snapperslayer! Lets remember 6 minutes of a 20 minute game is the equivalent of playing over a quarter of an 80 minute match. It sounds much more impressive if you think of it like that.<br />
<br />
By the way would you like me to post the photos of my comeback match taken by Mrs Red Beard? -
Was she using a wide angle lens big lad? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Just want to make sure we get all the players in <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /> -
The wider the better in my current state mate! Althought I am down to 107.5 kgs at an imposing 176 cm these days! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' />
