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This from Dr. Mercola's newletter (highly recommended):

Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes
Posted by: Dr. Mercola | December 24 2010 | 93,383 views

A recent study published in the journal Mechanisms of Aging and Development confirms the "anti-aging" effect of high-intensity training.

Telomere shortening occurs as you age, however the factors involved are not entirely understood as of yet. The study was conducted to determine whether age-associated telomere shortening is related to habitual endurance exercise and maximal aerobic capacity.

The results suggest there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.

The authors' state:

"The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.

LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.

However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.

Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the "anti-aging" effects of maintaining high aerobic fitness."

But that's not all.

High-intensity interval-type training also boosts human growth hormone (HGH) production*. A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH."

*Want to boost it even further? Like, 480% above even this? Well, if you're a registered member here you can read all about it in the BP Journals/Core Questions section.

WARNING: If you pirated The Blueprint we have a "short list" of your kind. If you're on this list that IP address is going to get fed to my attorney, who tells me it's all I'll need to begin legal action, pursuing you for damages. Since we can determine your real name via that IP address, I can cross reference that against PayPal to see if you purchased. And you for sure won't be the first (or last) I'll be taking action against.

Try me.

what's recommended for doing HIIT with the BP?
Is it better to do after workouts, or on off days?
and how long would you recommend making the session?
ex: 20 minutes= 30 sec intense, 1 min moderate, repeat

have been looking around and cant decide what to go with, cant tell if I'm gaining a little fat or if it's water weight but dont want it sticking around

thanks guys

In the morning before you wake up on off days. No more than 20 minutes, with a ratio that you can handle. I think he suggests 15 second on, 45 seconds off and increase/decrease as needed.

before breakfast?
thanks

Not sure how I left out before you eat. I kept trying to word/reword it to make sense.

Yes, before you eat anything that way your body burns the most fat.

I've always been a fan of sprinting a distance/walking it back for HIIT

40 yards for example works pretty well

<10 second sprint
>30 second walk

Repeat for time

Possibly try to beat previous number of reps in given time slot to create some sort of density training cardio hybrid

Get sprinter quads

profit?

alrightttt
sounds good, appreciated
i'll experiment between jumprope, running, and biking[/list]

I'm going to propose the following mix of cardio on your "off" days during Feast/Cruise*:

*You can do LISS during Famine, if you feel the need

CARDIO VARIATION #1

Long distance, low intensity steady state (LISS)

This is your classic "jogging" or long distance bike riding over a flat terrain (no hills!). Anywhere from 20-30 minutes in a fasted state (preferred) is acceptable. I do NOT want you to exceed 30 minutes given the potential for LBM catabolism

CARDIO VARIATION #2

General Physical Preparedness training

Sled dragging, medicine ball throws etc.. This superb form of exercise elevates heart rate, increases blood flow and workload capacity WITHOUT causing eccentric damage seen in lowering of weights while weight lifting.

If you don't have a sled already, please get one or build one!:

https://www.flexcart.com/members/eliteft ... sp?cid=390

Medicine balls:

https://www.flexcart.com/members/eliteft ... sp?cid=261

Wheelbarrow

You do own one, don't you? If not, pick one up at your local hardware store. Load it up with weights and push it up a slight incline, building up to 20 or so minutes of work. If you have knee/patella issues this is an incredibly beneficial exercise/rehab exercise in addition to working your heart/lungs!

I simply can't say enough about the sled insofar a a conditioning and rehab tool. It has endless applications and is my go-to form of conditioning. Performed correctly, it will even BUILD muscle mass while stripping away bodyfat. Thus, it is paramount that you focus on including these sessions on your off days in 3.0.

Rotating them is best as it keeps the mind and body fresh..

CARDIO VARIATION #3

High Intensity Interval Training (HIIT)

Here we have an interesting hybrid that allows for some high intensity work interspersed wtih periods of lower intensity work. Suggest either sprinting/walking for 10-15 seconds/1 minute respectively. Start with 4-5 minutes of such and work your way up. No more than 20 minutes total.

ABDOMINAL FAT AN ISSUE?: HERE'S A BIG PART OF THE SOLUTION

CREDIT: ERGO-LOG - https://www.ergo-log.com/index.html

Metab Syndr Relat Disord. 2009 Aug; 7(4): 363-8.

https://www.ergo-log.com/intensivecardio.html

RESEARCHERS CONLUSIONS

"There were significant differences in the amount of abdominal fat lost by the test subjects, however. The HI group lost considerably more abdominal fat than the MI group".

20 MINUTES TO A LONGER LIFE: ANYONE IN?

This from Dr. Mercola's newletter (highly recommended): "Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes

A recent study published in the journal Mechanisms of Aging and Development confirms the "anti-aging" effect of high-intensity training.

Telomere shortening occurs as you age, however the factors involved are not entirely understood as of yet. The study was conducted to determine whether age-associated telomere shortening is related to habitual endurance exercise and maximal aerobic capacity.

The results suggest there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.

The authors' state:

"The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.

LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.

However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.

Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the "anti-aging" effects of maintaining high aerobic fitness."

10 MINUTES TO MORE GROWTH HORMONE!!!

High-intensity interval-type training also boosts human growth hormone (HGH) production!!!!!!

A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH."

CARDIO: FINAL WORD

Rotating these 3 forms of cardio will allow you to 1.) Maximize your workload, recovery and cardiovascular capacity and 2.) Keep you from going out of your mind.

I don't know about you but any one form of anything gets pretty boring after a few sessions. Especially long distance long duration cardio. I mean, is it any wonder they put TV's and stair steppers in front of the treadmills?

Also, get outside for these sessions once in ahwile. Even if its winter, there's something to be said about getting outdoors. Cardio more than weight training allows for this and it only makes sense to use this time as an opportunity for such.

A WORD ON TIMING YOUR CARDIO ON OFF DAYS

I am a BIG fan of performing these various types of cardio in a fasted state, shortly after rising.

REASON: You'll burn the same number of calories yes, BUT a higher percentage will come from stored bodyfat. With blood glucose low from the overnight fast, your body will only have a bit of glucose/fructose stored in the liver to burn before tapping into stored bodyfat. It's for this reason that I'm advocating cardio on off days. Recall also that you'll be in a caloric deficit 4 out of the 6 weeks and it makes sense to make hay while the sun is shining as they say.

The empty stomach also lends itself well to something else... a wide open blood/brain barrier. This is important because when food (particularly other amino acids from digested proteins) are in circulation, the blood brain barrier closes and prevents useful tools such as GH boosting amino acids from working their magic.

Hope that helps..

ROB

extremely helpful!
thanks alot man

how long would you recommend on one variation of cardio before mixing it up?

HIIT 85-90% of the time.

The other two mix in when you get mentally bored...