beingdurden.com

Allright guys, i know you’re probably going to be EXTREMELY skeptic about the information that I’m about to give u….but as for now, I ask u forget everything u’ve read in magazines written by so-called experts…u’ve tried all the routines, and although some of them work, most of them are over 30 minutes and take weeks to show progress…

I read the following article in Muscle Media’s December 2001 issue. It was written by David Kennedy, and I in no way take any credit for writing this routine…i just take credit in bringing it to u guys…..i never tried the routine until about April, and thank god i started it! In the past two months I’ve seen crazy fat-burning effects, that I NEVER though were possible….and i only have to docardio for 12 minutes, every other day! So here it is u guys….try it for a few weeks…trust me u’ll love it…and u’ve got nothing to lose except ur love handles
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Taken from “Guerilla Cardio” by David Kennedy. Muscle Media, December 2001. Pages 124-131

Minutes 1-4 :
Warm-up @ 50% of perceived maximum effort followed by:

Minute 5:
Sprinting for 20 Seconds
Resting for 10 Seconds
Sprinting for 20 Seconds
Resting for 10 seconds

Minute 6:
Sprinting for 20 Seconds
Resting for 10 Seconds
Sprinting for 20 Seconds
Resting for 10 seconds

Minute 7:
Sprinting for 20 Seconds
Resting for 10 Seconds
Sprinting for 20 Seconds
Resting for 10 seconds

Minute 8:
Sprinting for 20 Seconds
Resting for 10 Seconds
Sprinting for 20 Seconds
Resting for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived Maximum Effort

Allright, there’s the work-out…just 12 minutes and ur done…when it says sprinting, it doesn’t have to be running, just going ALL-OUT on any machine in the gym…however, running and the stationary bike work best for this….

for running, running outside is best for this routine, but running on a treadmill works too…however, u wont have enough time to change the speed manually, so when ur ready for ur 10 second break, grab the supports on each side and jump off in a fashion where ur legs straddle the still moving treadmill tape….

while on any machine, be sure to kick the resistance up alot as well so the burn will be brutal

Timing:
For optimal fat burning, this routine should be performed first thing in the morning on an empty stomach. Don’t eat for at least an hour afterwards, trust me, after this brutal work-out it’ll be hard for ur stomach to handle anything within this time frame…plus, ur metabolism and heart rate will be out of control, so not eating for an hour will burn fat faster than anything u’ve ever seen……