Ask Interval Workout Questions HERE!

[BJ Gaddour]

Ask Workout Muse Co-Creator and Fitness Director BJ Gaddour, CSCS, any questions, comments, or concerns you may have regarding how to perform your rapid fat loss interval training workouts!

[BJ Gaddour]

Hi BJ,

This is a short update on my progress and a couple questions.

It wasn't until my 5th or 6th attempt that I was able to complete workout A. I am now on my 5th workout since then. I notice that I am gaining strength and stamina every workout. I am using a 24 speed bike on an indoor trainer. I can easily "crank it" in 3-8 for 30 seconds and recover in 2-3 or 2-4. I notice, however, that my RPM drops from about 80RPM in 2-4 to 65 RPM in 3-8, even though I am working much harder. During the "crank" interval should I be spinning - using a lower gear and aiming for a higher pedal speed?

The other question is whether it would hurt to do interval workouts on back to back days. Today I feel pretty good and I think I could do another work out. However, I probably would not be able to another tomorrow. Is it worth it?

OK, have a great day.

Steve

Yo Steve great job baby!

Adjust the pedal resistance so that your rpm is 120-140 during the
sprints and 80-100 on the active recovery.

As far as doing extra interval workouts, I'd hold off for now. We are
in the final stages of developing the 16-Week Rapid Fat Loss Body Weight Training
Program (www.RapidFatLossWorkouts.com) that is the RFL Cardio sister site. You will get a special 50 percent discount for having purchased RFL Cardio and it should be ready by mid to late september and it's going to rock!

In the mean time, do some form of resistance training (push-ups, lunges, rows, squats, etc.) on non-cardio days and stay posted to our newsletters in the coming weeks as I've got some great workout ideas coming your way! Plus, we have some great workout videos at our you-tube page @ http://www.youtube.com/user/WorkoutMuse.

Keep up the great work bud and thanks for asking this question in the forum so we can all benefit from the answer ;)

Crank it!

BJ

[Chris]

BJ,

Should we be concerned with how many calories we are burning? For instance, when I work the treadmill, I burn about 400 cals. but when I ride the stationary bike I only burn about 200 but it feels like I'm doing the same amount of work. Unfortunately, shin splints are keeping me off the treadmill right now.

Thanks,
Chris

[BJ Gaddour]

Yo Chris,

Great question bro!

Those exercise machines are pretty inaccurate with regards to total calorie burning.

The great thing about interval training is it's not that much about how many calories are burned during the actual exercise bout.

It's the afterburn from the metabolic disturbance that has you burning calories for up to 48 hours after completing the workout. In addition, interval training stimulates the release of key fat-burning hormones that aerobic training does not.

Running will burn more calories than biking during your workout without a doubt since more muscles are involved, but I have had people (including myself) get extremely lean with cycling intervals. My recommendation is to crank it on the bike, and slowly work in running 1x per week as the shin splints fade. Plus, it's easier and safer to go all out on the bike than it is a treadmill.

Furthermore, check out the foam rolling video on this network (left hand side of main page) to see some foam rolling exercises, you can do this on your shins to help break up scar tissue and speed healing. Plus, get a dixie cup, fill with water and freeze, and you've got an ice cup massage for 5-10 minutes at a time on the tender spots of your shin, works like magic:

So, to sum up, don't worry about number of calories being burned. Focus on maximal intensity during each sprint so you can take advantage of all the fat-burning benefits of high-intensity intervals ;)

Crank it!

BJ

Chris said:

BJ,

Should we be concerned with how many calories we are burning? For instance, when I work the treadmill, I burn about 400 cals. but when I ride the stationary bike I only burn about 200 but it feels like I'm doing the same amount of work. Unfortunately, shin splints are keeping me off the treadmill right now.

Thanks,
Chris

[Chris]

BJ,

Sounds excellent! Thanks for all the info.

Late,
Chris

BJ Gaddour said:

Yo Chris,

Great question bro!

Those exercise machines are pretty inaccurate with regards to total calorie burning.

The great thing about interval training is it's not that much about how many calories are burned during the actual exercise bout.

It's the afterburn from the metabolic disturbance that has you burning calories for up to 48 hours after completing the workout. In addition, interval training stimulates the release of key fat-burning hormones that aerobic training does not.

Running will burn more calories than biking during your workout without a doubt since more muscles are involved, but I have had people (including myself) get extremely lean with cycling intervals. My recommendation is to crank it on the bike, and slowly work in running 1x per week as the shin splints fade. Plus, it's easier and safer to go all out on the bike than it is a treadmill.

Furthermore, check out the foam rolling video on this network (left hand side of main page) to see some foam rolling exercises, you can do this on your shins to help break up scar tissue and speed healing. Plus, get a dixie cup, fill with water and freeze, and you've got an ice cup massage for 5-10 minutes at a time on the tender spots of your shin, works like magic:

So, to sum up, don't worry about number of calories being burned. Focus on maximal intensity during each sprint so you can take advantage of all the fat-burning benefits of high-intensity intervals ;)

Crank it!

BJ

Chris said:

BJ,

Should we be concerned with how many calories we are burning? For instance, when I work the treadmill, I burn about 400 cals. but when I ride the stationary bike I only burn about 200 but it feels like I'm doing the same amount of work. Unfortunately, shin splints are keeping me off the treadmill right now.

Thanks,
Chris

[Bigdadda]

BJ - I dig your workout tapes. Today I did Month 2/Workout A. I got lost in the intervals at one point and thought I was on interval 11 or 12, and it turns out I was on 13, the last one! Nice! BouyHa!

A couple questions:

1. What headphones are you using on your demo videos? In one of your videos you said it was a Koss something or other, but I couldn't make out exactly what you were saying. Also, they're wireless, right?

2. Any chance you can release a compilation of the mp3s that you use in your bootcamp workouts?

3. Are you going to release a set of videos and mp3s or whatnot for working out with the bands?

Peace.

[BJ Gaddour]

Hey BigDadda!

I use the KOSS tugos, they are so legit available @ http://www.koss.com/koss/kossweb.nsf/Tugo

Are you a trainer or just an avid exerciser?

If you are a trainer, all of our boot camp workout are available @ http://www.WorkoutMusePro.com

If you are an enthusiast, we will be releasing the 16-week rapid fat loss body weight training system as the companion program for 16-week RFL cardio on Nov 1st!

All band workouts can be done with the soundtracks from both products

how are the workouts coming bud?

crank it!

BJ



Bigdadda said:

BJ - I dig your workout tapes. Today I did Month 2/Workout A. I got lost in the intervals at one point and thought I was on interval 11 or 12, and it turns out I was on 13, the last one! Nice! BouyHa!

A couple questions:

1. What headphones are you using on your demo videos? In one of your videos you said it was a Koss something or other, but I couldn't make out exactly what you were saying. Also, they're wireless, right?

2. Any chance you can release a compilation of the mp3s that you use in your bootcamp workouts?

3. Are you going to release a set of videos and mp3s or whatnot for working out with the bands?

Peace.

[mantle]

is there a way to download the music like the TABATAS music to my comp so i can use it in my workout? I ahven't figured out how to get that music to my IPOD or comp to transfer to my IPOD to use in my workout. Can yo haelp with this?