HOW TO DROP 3% BODY FAT IN 30 MINUTES! all the math homework has been done for you and behold! this
- Scott Acorn
- Sep 20, 2017
- 2 min read
To get lean while protecting valuable muscle, long bouts of steady cardio literally don’t cut it. In fact, research shows conventional cardio can actually deteriorate muscle and reduce testosterone.
High-intensity interval training is the answer, and the best bit: 30 minutes max is all you need on the treadmill. It's also the fastest way to improve aerobic fitness, significantly enhancing your VO2 max and muscular power output, according to a study in the Journal of Strength and Conditioning.
P.E.O.C training
OK, this might hurt but that's the science of extreme fat burning for you. This type of cardio lifts your metabolism for hours afterwards due to Post-Exercise Oxygen Consumption, It sounds complicated but it’s a simple form of torture.
After a 5 minute warm-up jog on the treadmill, run on an incline of 13% at 60% of your sprint speed for 30 seconds. That’ll feel like a five out of 10 on the ‘vomit risk’ scale. Sprint all out for for 30 seconds . Repeat five times, then raise the incline by 0.5. After five levels, you should end up on an incline of 15. It will feel like a long way up there but there’s a treat at the top...
PB&J sandwich
Tear into a peanut butter and jam sandwich within 20 minutes of your workout. Make it with two thick slices of white bread spread with natural (palm oil free) peanut butter and organic jam. The high-GI carbohydrates combined with the protein in peanut butter will give you a blood sugar spike, That will speed muscle-building nutrients like amino acids back to your cells for growth and repair. So you’ll chew through fat without eating into your muscle. Not to mention that your childhood favorite has just been nutritionally rubber-stamped. Don’t say I don’t do anything for you!
Five days on, two days off
Follow the formula for the next five weeks to drop 3% of your body fat. Do it five times a week, with two rest days in between,” You can substitute the treadmill for any other cardio machine on the gym floor, the only rule is that you increase resistance by 5% each round. Do this workout after a heavy weight training session and you'll get even sharper definition on your abs because your body will cannibalize midsection fat for extra energy. When you weight-train, you use glycogen as your primary fuel source, so by the time you come to do your cardio, your body burns its own fat for calories,
The formula and your result
A little bit of suffering + a sweet cheat meal + two days off a week now = a six-pack. Enjoy working that one out.
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