re: Sprinting vs Incline Walking

Huh? The Tabata method is 8 rounds of 20 seconds of all out effort followed by 10 seconds of low intensity effort. Sure the original '96 study included a warm up but many of the circuits tabata himself has given the stamp of approval on do not include it. But if you are doing it on an air dyne sure go ahead and get after it do the warm up.

And when I say all out I mean in the 170-180% of VO2 range, essentially just short of a complete and utter all out sprint.

Btw bmath, not sure if you read the '97 paper but he did conclude that 30 seconds at 200% of vo2 with a 2 min rest was not as effective as the 20/10 method. I personally believe this has a lot to do with the duration of high intensity being so long that's it's basically impossible to go all out. On an airdyne, rower, or even a true 40yard dash type sprint, 20 seconds is way too long to give a true all out effort, after 8 or so seconds of that kind of effort, you literally can't hold that intensity unless you are a trained track athlete. Because of this I usually tell people to start with the original and learn what intensity is, then have them move to what I call a reverse tabata were they give an absolute all out effort for 10s followed by 20s of lower but still moderate pace. This works amazing on the air dyne, rower and surprisingly on the heavy bag.

Sprints work best with an 8/22 protocol imo. Jump rope, burpees, jumping jacks and other bodyweight movements work best with the original protocol.

Again this is just my expierence with tabatas and other I have worked with.

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So after reading this thread I'm seeing that walking in the morning instead of jogging, will cut fat faster? My typical week is MWFS weight lifting. Cardio every day besides Sunday. T and TH I do 5ks and some back/ab exercises. Weight lifting days I just do 2 miles of running. All I want to do is have my stomach showing a 6 pack without flexing haha.

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I didn't say it burned fat faster, I said it was better at using fat as its primary fuel, therefore preserving more muscle, when in a fasted state.

If your goal is to be ripped, drop all the stupid long distance shite. Its ineffecient.

Getting to a low body fat % is pretty simple until you get down to about 12% body fat. After that some adjustments usually need to be made.

1. Eat at a deficit to lose about 1-1.5lbs a week.

2. Get enough protein to maintain muscle. A min of 0.8g/per kg of lean muscle. The higher the better though.

3. After your protein goals are met, distrubute the rest of your calories how ever you see fit and eat what you like.

4. Go long periods of time without eating. Think Intermittent fasting. This helps with diet compliance.

5. Lift heavy with ever progressing weight on the core lifts 3-4 times a week while keeping volume low.

6. Shoot for 360 min of fasted walking per week.

7. Perform 10-12 minutes of extremely high intense cardio after lifting sessions.


Other than that, have patience.

If I'm not mistaken, the general consensus is that fat burning does not start until 20 to 30 minutes after you start exercising.

If you enjoy running then dont stop. Just realize that you might lose some muscle in the process. If something is fun then by all means do it. I assumed you did it just because you thought it had to be done. Never give up something you love for something you don't just because its not the most effecient way. And dont let somebody tell you different. Life has to have a balance.

as far as the type of cardio, my prefered method is double reverse tabata. So 10s of all out 100% effort to the point of your lungs are going to explode. Think a 40 yard dash race with a million dollars on the line type intensity. followed by 20seconds of low intensity. Do this on rower or air dyne.

other than that I like the greyskull conditioning books, sprints, and especially burpees.

Say what?

I would think muscle loss on rather short distances would be minimum. We aren't 300lb bodybuilders.