Quick and Effective Crosstraining Workout

To start, this is not for the ill willed...those that do not believe in "no pain no gain" stop here, for those that like a physical challenge and do not have a weak stomach....here we go!

**** USE AT YOUR OWN RISK ******

Hahaha, now that I've scared you a little bit in all seriousness this is an excellent way to stay in shape and you don't need to spend hours at the gym. This training is all about what you put into it.

The name of the game is H.I.I.T. aka High Intensity Interval Training.

Benefits: lean muscle, fat burn, increase libido, power and damn good determination!
Cons: muscle soreness, sweating, burning lungs, out of breath, possible vomiting (likely)

The rules: '3 times a week'

* hop on a stationary bike, doesn't matter if it's a recumbent or upright or your bike on a windtrainer. This can work with a crosstrainer too but, I wouldn't suggest a treadmill.

*prepare to be there for 20 minutes (YES, THAT'S IT!)

*warm up for 2-3 min, moderate pedal speed and level

***Note-on a scale of 1 - 10 moderate means 3 or 4, all out = 9 or 10***

*after your warm up, push the level to the MAX you can pedal at ALL OUT intensity for 30 seconds, I'm talking getting down and dirty with whatever your body can push out intensity wise

*recover for 1 min 30 seconds, decrease the level back to 3 or 4 and pedal lightly

****repeat 6-8 times - 30 seconds all out at high level and 1:30 moderate level******

*cool down for 5 minutes

VERY IMPORTANT-AFTER WARDS ONLY DRINK WATER FOR THE NEXT 2 HOURS

What this will accomplish is burn fat at an excelerated rate. It increases your human growth hormone production which burns fat, creates muscle and develops strength and power by the increased testosterone levels.

You can eat afterwards BUT, do not take in any refined sugars! no pasta, rice or bread. No sugar! By consuming these types of foods you counter act the benefits of this program.

Good luck!! I would really like to hear back from anyone that trys this exercise. I've had amazing results on it myself, but it does take a sh*tload of determination to do it on a regular basis.

J