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Old 12-02-2013, 08:11 PM   #26 (permalink)
baxtman1
FitDay Member
 
Join Date: Sep 2012
Posts: 18
Default Break that setpoint!

Okay! Here is a secret for breaking your setpoint. I will tell you that it is not for the faint of heart. It is definitely hard work, but it only takes 20 min a day. You can do it on the elliptical, a bike, a treadmill, or the road. Personally, I like the elliptical or a stationary bike the best, because it is the easiest to control.
I learned this from Bill Phillips, so you might recognize the method. I don't want to take credit for something somebody else created. I think he calls it intensity intervals. What you do is start at a moderate intensity, (50% of what you can do) and stay there for one minute. Then adjust the intensity up one level. Continue to do this until you are at 90% of your ability. You can do it, it's only one minute. Then go back to 50% and start over. Repeat this 4 times. On the last round, add one minute of 100% intensity. Give it all you've got. Then go back to 50% and cool off.
My elliptical is easily adapted to this, because it has 10 levels... So this is a minute by minute replay of my workout:

Level 5,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,10,6,6

You may not be able to start out on this high of a level, but remember that it is based on your level of fitness and ability. So if you begin on level 1 or 2, that is alright. You will adjust the level as your fitness level increases. I won't lie to you, when you finish your 20 minutes, you will know you have had a work-out. It is hard. But! This is the only way I know to burn 500+ calories in 20 minutes, and it actually burns much more than that because it kicks up your metabolism the rest of the day.
The most beneficial way to do it is first thing in the morning, and wait 30 min to an hour after you finish before you eat anything. That way, your body uses up its glycogen stores and is forced to use bodyfat for fuel. You want to stay away from simple carbs and make sure you are getting ample protein so your body doesn't break down muscle tissue. You can do this everyday. However, I would recommend maybe 3 times a week. If you work like you are supposed to, you will be too sore to do that intensity everyday.
Hope this helps someone.
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