TÉCNICAS PARA EVALUAR LOS IMPACTOS AMBIENTALES

I just about left this chapter out. In my opinion the Intermediate Cycle will get you about as lean as you desire. This cycle is for people who are already pretty lean, have lots of experience workout out, but want to maybe go for one hard push before a big event.

...think along the lines of photo shoot, movie role, wedding day etc.

This routine isn't balanced and isn't meant to be done year round. This is two months of intense training. It isn't one that you can repeat like the other two cycles. If you do use it, get lean and then maintain it with a maintenance phase type of workout.

This time it gets rough early on...and continues along that trend.

The first week will be pretty easy for those who have just completed the intermediate cycle, but it gets pretty darn rough from there. Again...most people will get as lean as they want with the intermediate cycle.

You are going to need to push harder on the tough portions of HIIT to really ensure maximum release of fatty acids. Most people will get as lean as they want without doing this. It just takes an extra effort to force the body to burn off the last bits of stubborn body fat.

Every visit to the gym will start with a weigh-in.

You will weigh the most on Monday morning and the lowest on Friday morning. Wednesday's weight should match the low point of the previous week. New lows will be reached Wednesday, Thursday, and Friday.

Important: Get out a calculator and fill in all the fields in your Visual Impact Cardio Journal. This will help you get systematically leaner week-

by-week.

Here is a conversion table for you, in case you don't have a calculator handy. 70% 80% 90% 100% 110% 120% 125% 130% 135% 140% LT=7 5 5.5 6.5 7 8 8.5 8.5 9 9.5 10 LT=8 5.5 6.5 7 8 9 10 10 10.5 11 11 LT=9 6.5 7 8 9 10 11 11 11.5 12 12.5 LT=10 7 8 9 10 11 12 12.5 13 13.5 14 LT=11 7.5 8.5 10 11 12 13 13.5 14 15 15.5 LT=12 8.5 9.5 11 12 13 14.5 15 15.5 16 17 LT=13 9 10.5 11.5 13 14 15.5 16 17 17.5 18 LT=14 10 11 12.5 14 15.5 17 17.5 18 19 19.5 LT=15 10.5 12 13.5 15 16.5 18 19 19.5 20 21 LT=16 11 13 14.5 16 18 19 20 21 21.5 22 LT=17 12 13.5 15 17 19 20.5 21 22 23 24

Note: For some machines you may need to get creative to hit over 120% LT

intensity levels. You can increase the angle of some machines, peddle at a faster speed, etc.

Week 1

We are simply going to go for it this week. Someone at this advanced level has no problem with training at 100% LT. We will start the week off at 100% LT then spend Wednesday, Thursday, and Friday with HIIT + Steady State.

 Monday: 30 minutes @ 100% of LT  Tuesday: 30 minutes @ 100% of LT

 Wednesday: 15 min HIIT (90 sec @ 80% LT + 30 sec @ 120% LT) Followed by 30 minutes @ 80% of LT

 Thursday: 15 min HIIT (90 sec @ 80% LT + 30 sec @ 120% LT) Followed by 30 minutes @ 80% of LT

 Friday: 15 min HIIT (90 sec @ 80% LT + 30 sec @ 120% LT) Followed by 30 minutes @ 80% of LT

The HIIT sessions are going to be at an average intensity level of 90%. They are done for three days this week. Next week you will back off a bit on

Wednesday. You will have a few moderate Wednesdays mixed in to prevent overtraining.

Week 2

This week you will start off with two days at an average intensity level of 103% of your LT. This is going to deplete glycogen at a fast rate. Wednesday will be easier than last week's Wednesday workout.

 Monday: 30 min LT Interval (1 min @ 90% LT + 2 min @ 110% LT)  Tuesday: 30 min LT Interval (1 min @ 90% LT + 2 min @ 110% LT)  Wednesday: 30-45 minutes @ 80% of LT

 Thursday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 120% LT) Followed by 30 minutes @ 80% of LT

 Friday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 120% LT) Followed by 30 minutes @ 80% of LT

Thursday and Friday we are reducing the recovery period which was 90 seconds last week, down to 60 this week. This will increase the average

intensity level from 90% last week, to 93% this week.

Week 3

This week you will increase your average intensity level of your LT intervals to 105% of your LT. You will also been doing these LT intervals three days this week instead of 2. Any hint of glycogen and water retention should be gone by Wednesday at the latest.

 Monday: 30 min LT Interval (1 min @ 90% LT + 3 min @ 110% LT)  Tuesday: 30 min LT Interval (1 min @ 90% LT + 3 min @ 110% LT)  Wednesday:30 min LT Interval (1 min @ 90% LT + 3 min @ 110% LT)  Thursday: 20 min HIIT (30 sec @ 80% LT + 30 sec @ 120% LT)

Followed by 30 minutes @ 80% of LT

 Friday: 20 min HIIT (30 sec @ 80% LT + 30 sec @ 120% LT) Followed by 30 minutes @ 80% of LT

Thursday and Friday you are reducing the recovery period from 60 seconds down to 30 seconds. This will increase the average intensity level from 93% to 100%. Next week you will bump the recovery period back up to 90

seconds, but increase the intensity of the intense portion of the interval.

Week 4

This week you keep the same average intensity level of 105% for your LT intervals, but increase the speed of the intense portion of the intervals. This will serve to increase anaerobic power. Wednesday will be moderate, to avoid overtraining.

 Monday: 30 min LT Interval (2 min @ 90% LT + 2 min @ 120% LT)  Tuesday: 30 min LT Interval (2 min @ 90% LT + 2 min @ 120% LT)  Wednesday: 30-45 minutes @ 80% of LT

 Thursday: 15 min HIIT (90 sec @ 80% LT + 30 sec @ 130% LT) Followed by 30 minutes @ 80% of LT

Followed by 30 minutes @ 80% of LT

For Thursday and Friday's HIIT session, the average intensity level is down from 100% to 92.5%. Although the average intensity is lower, the top speed of the intense part of the interval is higher. This will work your anaerobic system harder and increase muscular endurance. It shouldn't add size because you are in a glycogen depleted state and it is still well short of failure.

Week 5

Last week the average intensity level of your LT intervals was 105%. This week we will increase it to 110%, by cutting the recovery portion time in half. Wednesday will be the HIIT + Steady State combo. This will work well because adding in another LT interval could result in muscle loss.

 Monday: 30 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT) Followed by 15 minutes @ 90% of LT

 Tuesday: 30 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT) Followed by 15 minutes @ 90% of LT

 Wednesday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 30 minutes @ 80% of LT

 Thursday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 30 minutes @ 80% of LT

 Friday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 30 minutes @ 80% of LT

You are now adding in steady state cardio after LT intervals on Monday and Tuesday. For Wednesday, Thursday and Friday the average intensity level of HIIT is 96%. We probably won't go higher than that. I'll include an option to push harder in the following weeks if this doesn't feel tough enough to you.

Week 6

We will keep the LT interval to 110% average intensity level. The idea going forward will be to spend 60 minutes each day M-F dedicated to cardio. These

last 3 weeks are going to burn away every last little bit of fat that you would like to get rid of. You will feel a bit worn down at times, but this rough part only lasts 3 weeks.

 Monday: 30 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT) Followed by 30 minutes @ 95% of LT

 Tuesday: 30 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT) Followed by 30 minutes @ 95% of LT

 Wednesday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 45 minutes @ 80% of LT

 Thursday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 45 minutes @ 80% of LT

 Friday: 15 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 45 minutes @ 80% of LT

Wednesday, Thursday, and Friday's HIIT session is set for 96%. If you are feeling up to it, you can reduce the recovery portion down to 30 seconds. This will put you at 105% average intensity level. Another alternative is to keep the recovery portion the same, but push the limits of the work session to 140%+ which will put you up over 100% average intensity level.

Week 7

Just two more week's to go. Just like last week, this will be an hour per day. The things we will change will be to increase the time spent doing LT

intervals and decrease the time of steady state cardio. The steady cardio will also be a little more intense each day.

 Monday: 40 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT) Followed by 20 minutes @ 100% of LT

 Tuesday: 40 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT) Followed by 20 minutes @ 100% of LT

 Wednesday: 20 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 40 minutes @ 90% of LT

 Thursday: 20 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 40 minutes @ 90% of LT

 Friday: 20 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 40 minutes @ 90% of LT

Just like last week, feel free to increase the intensity of HIIT, by either decreasing the recovery portion or increasing the intensity of the work portion.

Week 8

For the final week you are going to attempt to do your LT intervals for 60 minutes straight. This is 60 minutes at an average intensity level of 110% of your LT. You will burn a lot of calories training for 60 minutes at this level!

 Monday: 60 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT)  Tuesday: 60 min LT Interval (1 min @ 90% LT + 2 min @ 120% LT)  Wednesday: 30 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT)

Followed by 30 minutes @ 90% of LT

 Thursday: 30 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 30 minutes @ 90% of LT

 Friday: 30 min HIIT (60 sec @ 80% LT + 30 sec @ 130% LT) Followed by 30 minutes @ 90% of LT

You can push the level of HIIT as hard as you want, but the time element alone of this week is going to burn a ton of calories and body fat. You really don't need to push much harder than what is outlined here.

Congratulations!

You should be dramatically leaner at this point. I wouldn't recommend doing this Advanced Cycle two times back-to-back. If you still have any body fat to lose, you should consider the intermediate cycle, and maybe tighten up your diet a touch.

Your life shouldn't be spent training this much!

I created these programs to quickly help you reach peak condition, but then maintain it with a much more balanced approach.

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