Guerrilla Cardio?? Please share the results

[GynecoMan]

well, 3 to 4 times a week...
when i first started i only could sprint the 20 sec in the first 2 intervals...now i think i'm getting better(up to the fourth or fifth). But i still hate it; that didn't change much...
as far as weight.. i lost about 2lb a week...with no strict diet(which I really hated so much…) and no long jogging; and that is the same rate of fat loss when i was on diet and long jog...

[carguy]

nice. i might print this article for my gym teacher to see.
this is great because i hate jogging for a long time. it really sucks.

[GynecoMan]

Well, if you do this right you're also going to hate sprinting.

O yah... you can say that again...

[GynecoMan]

Hey thejuice,
Well, when I first started to exercise (June 2006) I was 185lb my goal was to reach 160lb…
I started long jogging and strict diet for about 2 months… I lost 15lb however I hated the diet so much…
When I found this GC article on jul 28 and started the GC I lost a lot of weight the first week about 4lb so I got rid of the strict diet to lower it down to 2lb a week.
So after I finished the full 8 weeks of this incredible exercise about two weeks ago I stopped coz by then I was about 154lb…which means I lost 16lb in 8weeks.
My conclusion.. this is really no joke and it REALLY works great…  no long jogging no strict diet and an incredible weight loss…the only reason I stopped is because I don't want to loss more weight, in fact I want to gain a bit more till I reach 160lb.
cheers

[Mr_Nip]

...When i had gyne i would never run. So that means i didnt run for like 4-5 years. Not ONCE....,  ...I dont think this stuff is for  noobs though.

I'm way out of shape for much the same reasons carguy posted.  Not extreme obesity, mind you, but haven't been running or anything like that for many years.  I'm about 25 lbs overweight, but since I'm 6'3" I carry it better than some would.  The problem is that now I want to start getting in shape by losing fat and gaining some muscle.  I have a job that takes a lot of time and a family that takes the rest of it.  This program seems like something I could fit into my schedule and stick with it.  I've tried other programs but they required so much time I couldn't stick with them long enough to see much results.  

The other thing is that I'm 5 weeks post op with excision and lots of lipo that also extended under my arms and armpits.  How much time would you guys think I should give my healing before trying something like this, especially considering that I haven't been excercising much up until now?

[GynecoMan]

Also, by week 8 were you able to do the 20 second sprints? I was able to do them right away, but by the 4th sprint max effort was pretty slow.

well, I realized that by the 8th week I was able to sprint a lot faster and longer... I could reach the 7 and the 8 interval with full 20sec sprint but as always not much as hard.
by the way, by the end of the second month you get to NOT hate it as much too...I mean I used to feel like hell starting from the 3 interval up, but toward the end of the sec month this feeling disappeared.
Good Luck

[carguy]

do you guys notice yourself getting faster? because doing sprints helps with speed.

[Mr_Nip]

Is there any reason this couldn't be done on a stationary machine during the winter?  If the heart rate is the main concern then wouldn't it be about as good as long as you can get the heart rate up?

[nasa3]

I started doing this routine about two weeks ago. My routine consists of heavy weightlifting twice a week ( I used to compete in power meets), a boxing workout three times a week and a cardio workout on a ski machine twice a week. I've been stuck at the same bodyweight and fitness level for several years now. In tow weeks of doing this guerrila cardio workout, I can tell that my fitness level has jumped. The boxing workouts, which used to kill me and leave me limp, are suddenly no problem. It feels like somebody inserted a hose into my lungs and blew them up with air, like I can take much deeper breaths as I train. Hope this continues, it seems like a heck of a workout.

God Bless

Nasa

[808gyno]

As far as getting this done in the gym, the Versaclimber is tough to beat!

[nasa3]

an update to my experience with Guerrilla cardio, if any one is interested..
I started doing this about one year ago. I was doing lengthy cardio routines at the time, and thought this might cut down on my workout times and enable me to shed some wieght. I cut ou all other cardio and just started doing the gueriilla routing. I immediately put on about fifteen pounds, which it has taken me about a year to get back off. However, my cardio conditioning went thru the roof, and my VO2 uptake increased dramatically. I had to alter the routine by doing 45-60 minutes of cardio and then tacking the guerrilla cardio routine on at the end. I've lost the extra bodywieght and retained the cardio benefits.

FYI

NASA

[slyblackdragon]

It is rather odd that you immediately put on 15 lbs. Did anything else about your training/diet change?

[nasa3]

No, nothing changed,I just think I wasnt burning up enough calories. I highly reccomend this workout for anyone who is trying to increase aerobic conditioning and lung capacity, but cont try itif you arent already insome kind of decent shape aerobic wise. It is a real lung buster.

nasa

[Copespo]

hm well if you watch your diet and eat healthy, I dont see how gaining 15lb all of a sudden could happen. Thats like not eating and saying you gained weight I dont see how it possible to gain weight when you are on GC.

Anyways,
I plan on starting this GC next week, I have a really awesome stadium next to my house with a track around it so thats what I will sprint on. Im gonna record my weight every week to see if there is a difference.

[Frosty]

I started this yesterday. Did it twice with a gap of probably 10-12 minutes between the two times and I did it once today - all I can say is that this is f'ckin' awesome! It really is hard (and I've been jogging for years) especially the first time but it has the same effect, if not even greater, than running 2-3 miles but it's much much faster and builds stamina. I haven't produced so much sweat in a single workout since...I don't even know if I have produced so much sweat ever! I'm combining it with a healthy diet and pull-ups and weightlifting and I'll be doing it every morning(1 or 2 times) for the next 3-4 weeks(and if it has a nice effect I'll continue it).
A few tips from me:
1.Eat healthy! Someone said that losing weight = 90% Diet + 10% Exercise and he was right! Avoid junk food, sodas, white bread and all that. Eat every 2-4 hours but not too much of course. The key is never being hungry, but still not eating too much.
2.After you finish jogging and get back home stay in a room that is with a temperature somewhat over average, thus getting an effect close to a sauna. Or if you drive home turn up the heat in the car! It is kinda nasty but you get an extra 100-200 grams off(if you have trained properly and a lot ).
3.Drink a cup of coffee or green tea before workouts - scientists have proved that coffee helps burn fatty acids in your body but only if you drink it before working out and always drink it with (brown) sugar or cream or otherwise the caffeine won't enter your bloodstream and it's like drinking nothing. Same goes for tea (except for the sugar, I think...not sure).
That's it from me for now and yeah...keep sprinting guerilla style

Edit: A little update from me - I've been doing this for the last 5 days, combined with an easy but very effective diet and I've lost about 5.5 pounds. I'm also taking whey protein with L-Glutamine to prevent losing lean body mass and I drink 4-6l of water every day =) Bottom line - It works!