High Intensity Interval Training is incredibly effective for fat loss and just as important… it’s fun! In the video below you will see how I incorporate a variety of exercises into my HIIT sessions. The time totally flies by and I’m way more winded at the end of the training session than I ever am during long duration cardio.
I warmed up on the bike for 3 minutes then dove right into this intense session…
10 Burpees
30 seconds light marching
30 Jumping Jacks
30 seconds light marching
60 Skips with the rope
30 seconds light marching
30 Mountain Climbers each leg
30 seconds light marching
30 seconds at high intensity on the stationary bike
30 seconds light marching
30 seconds climbing a flight of stairs
30 seconds light marching
Repeat the entire cycle… total 12 minutes
2 minute cool down on the stationary bike… total cardio session = 17 minutes
Check out the video to see exactly how it’s done and how intense it is!
I incorporate both HIIT plus long duration cardio into my program. Both are effective in their own way and I enjoy them both. But if you are totally pressed for time and you can’t stand traditional cardio, you will absolutely love this high intensity interval training.
Recently I wrote an article for Rob Cooper “The Former Fat Guy” to place on his weight loss blog. Here’s the intro:
I’m going to be up front and honest with you right off the bat here. This summer I have not followed a regimented weight loss program or a structured fitness program. I have only been to the gym approximately 8 times in the past 8 weeks.
Have I fallen off the weight loss wagon?
Is this personal fitness trainer losing his mind and throwing in the towel?
Nope! I’m proud to say that I am in better shape today then I was at the start of the summer…
… And I’m enjoying myself more then ever before. But how can this be you ask?
I recently had the opportunity to grill Mike Geary, the creator of the #1 Abdominals Program on the Internet (as rated by ClickBank). Mike covered a variety of topics such as the lies that you’re hearing on the infomercials and in magazines about what it takes to get 6 pack abs, what non-abdominal exercises are best to help develop the abs, and what the best way is to get the ripped abs that you’ve always dreamed of.
In part 1 of the interview with Mike Geary you will learn:
What lies you are being fed about what it takes to develop 6 pack abs. It amazes many of us fitness professionals to see how many people are still falling for the many gimmicks on the market and how they believe many of the myths that are out there.
Here what Mike has to say by clicking on the audio button bellow…
Have an amazing day and make those abs you’ve been dreaming about become a reality.
AdSense ads in your WordPress Posts. Requires WordPress 1.5 or higer. For complete usage and configuration click on AdsenseDeluxe under the “Options” menu.
Author: Acme Technologies
Author URI: http://www.acmetech.com/
*/
//error_reporting(E_ERROR | E_WARNING | E_PARSE);
//–
//– Version of the plugin
//–
$__ADSENSE_DELUXE_VERSION__ = “0.8″;
//–
//– You can select in the Adsense-Deluxe options page to give something back to this
//– plugin’s author (me) by having 5% of the ads shown on your WP blog use my adsense
//– client ID. This is DISABLED by default, and I assure you I do nothing in the code
//– to subversively turn it on! The way it works is if you enable the option (and it’s
//– just as easily disabled…), approximately 5% of the time an adsense ad block is
//– displayed, it will use my AdSense client-id, and if someone happens to click one of
//– those ads, I benefit from it and you’ve helped encourage me to continue supporting
//– this plugin. If you’re going to enable this option, you can make me feel even happier
//– posting a comment on the blog page for this plugin to let mee know, and I can
//– personally thank you…
//– http://www.acmetech.com/blog/2005/07/26/adsense-deluxe-wordpress-plugin/
//–
//–
//– OUTPUTS debugging info in html comments on blog pages.
//–
$__AdSDelx_Debug__ = false;
//–
//– If set to false, live adsense ads displayed in Post editing preview
//–
$__AdSDelx_USE_PREV_PLACEHOLDER = true;
/*
adsense-deluxe
This function replaces or tags with actual Google Adsense code
*/
if (function_exists(’is_plugin_page’) && is_plugin_page()) :
AdsenseDeluxeOptionsPanel(); // check here to see if the broken 1.5 options page feature is fixed
else :
function adsense_deluxe_insert_ads($data) {
global $__AdSDelx_USE_PREV_PLACEHOLDER,
$__ACMETECH_CLIENT_ID__,
$__ACMETECH_AD_PARTNER__,
$doing_rss, /* will be true if getting RSS feed */
$_adsdel_adcount; /* tracks number of posts we’ve processed on home page */
$MAX_ADS_PER_PAGE = 3; // MAX # of AdSense ads to allow on a given page
$EDITING_PAGE = false;
$PLACEHOLDER = ‘<!–@@–>’;
$PLACEHOLDER_DISABLED = ‘<!–@@–>’;
/*
* For format of $options, see _AdsDel_CreateDefaultOptions()
*
*/
$options = get_option(ADSDEL_OPTIONS_ID);
//– see if global switch is off
if( ! $options['all_enabled'] ){
return “\n\n” . $data;
}
// NO ADSENSE IN FEEDS!
if($doing_rss){
//return “\n\n” . $data;
return $data;
}
if( strstr($_SERVER['PHP_SELF'], ‘post.php’) ){
// user is editing a page or post, show placeholders, not real ads
$EDITING_PAGE = ($__AdSDelx_USE_PREV_PLACEHOLDER ? true : false);
}
// set up some variables we need
$patts = array();
$subs = array();
$default = $options['default'];
$rewardAut = $options['reward_author'];
$qualifer = ”;
$msg = “\n”;
$msg .= “\n“; //DEBUGGING
$msg .= “\n“; //DEBUGGING
$msg .= “\n“; //DEBUGGING
$msg .= “\n“; //DEBUGGING
if( isset($_adsdel_adcount) )
$msg .= “\n“; //DEBUGGING
// check that post contains adsense token so we can count # of times
// we’ve shown ads in this page load
$matchCount = 0;
$matchCount = preg_match_all ( “//”, $data, $matches , PREG_PATTERN_ORDER );
$show_ads = false;
$msg .= “\n“; //DEBUGGING
if( $matchCount > 0 ){
//–
//– Have to take into account the fact that perhaps we’ve already shown
//– 2 ads for a page (not necessarily a single post page), but the current $data
//– contains 2 or more placeholder comments.
//– Since replacements in $data are done en_masse, we might go
//– over our limit for this post, but but we’ll prefer that over
//– not showing at least $MAX_ADS_PER_PAGE ad blocks.
//–
$show_ads = true;
if( ! isset($_adsdel_adcount) ){
$_adsdel_adcount = $matchCount;
}else{
if( $_adsdel_adcount > $MAX_ADS_PER_PAGE )
$show_ads = false;
$_adsdel_adcount+=$matchCount;
}
}
if( $show_ads )
{
// NOTE: might have to use ksort() on patts,subs if wrong blocks are being subbed in.
if( is_single() )
{
if( $options['enabled_for']['posts'] )
return str_replace($patts, $subs, $data); //. $msg;
return $data;
}
elseif ( is_home() )
{
$msg .= “\n“; //DEBUGGING
$msg .= “\n“; //DEBUGGING
if( $options['enabled_for']['home'] )
return str_replace($patts, $subs, $data);
return $data;
/*
* Can be used outside the loop. Prints the adsense code for a named Ad block.
* Leave the parameter empty to output the default block.
* example: for a block named “blue_banner”, call adsense_deluxe_ads(”blue_banner”);
* or within your templates, use
*/
function adsense_deluxe_ads($adname=”) {
global $__AdSDelx_USE_PREV_PLACEHOLDER,
$_adsdel_adcount; /* tracks number of posts we’ve processed on home page */
$MAX_ADS_PER_PAGE = 3; // MAX # of AdSense ads to allow on a given page
$EDITING_PAGE = false;
/*
* For format of $options, see _AdsDel_CreateDefaultOptions()
*
*/
$options = get_option(ADSDEL_OPTIONS_ID);
//– see if global switch is off
if( ! $options['all_enabled'] ){
echo “\n\n”;
return;
}
// set up some variables we need
$patts = array();
$subs = array();
$default = $options['default'];
/*
**
** Create default set of options and add to database
**/
function _AdsDel_CreateDefaultOptions()
{
$ADSDEL_OPTIONS_ID = ‘acmetech_adsensedeluxe’;
$options = array();
$options['version'] = (string)_AdsDel_GetVersion(); //this is a string but casting it anyway
$options['next_update_check'] = time(); // when to check for update to plugin next.
$options['all_enabled'] = true; // controls whether all ads on/off; can also disable at ad-level
//– control whether ads are enabled for specific areas:
//– individual posts, Pages, home page or any archive page
$options['enabled_for'] = array(’home’ => true,’posts’ => true,’page’=>true,’archives’ =>true);
$options['default'] = NULL; // always have to check against NULL for default.
$options['reward_author'] = false; // DO NOT reward author with 5% of adsense impressions
$options['ads'] = array();
add_option(ADSDEL_OPTIONS_ID, $options, ‘Options for AdSense-Deluxe from www.acmetech.com’);
return $options;
}
function _AdsDel_CheckOptions($o)
{
if( ! isset($o['all_enabled']) )
$o['all_enabled'] = true;
if( ! isset($o['ads']) )
$o['ads'] = array();
if( ! isset($o['default']) )
$o['default'] = NULL;
if( ! isset($o['reward_author']) )
$o['reward_author'] = false; // DEFAULT IS TO not REWARD PLUGIN AUTHOR…
// this url will scroll the page to the new ad form.
//$action_url = $_SERVER[PHP_SELF] . ‘?page=’ . basename(__FILE__) . “&#new_ad”;
// this url reloads to unscrolled page.
$action_url = $_SERVER[PHP_SELF] . ‘?page=’ . basename(__FILE__);
//–
//– check for aleady defined _default item and if not, pre-fill the keyword
//– with that name
//–
echo
END;
}//_AdsDel_NewAdForm()
/*
**
** Display existing ads.
**/
function _AdsDel_ListAds($options=NULL)
{
function makeUrl($u, $anchor_text, $tt, $fragment=’adsense_list’)
{
return “$anchor_text“;
}
function _AdsDel_find_posts_with_ads()
{
/*
// this locates all tokens in data
// output looks like:
// Array
// (
// [0] => Array
// (
// [0] =>
// [1] =>
// )
// )
$matches;
preg_match_all( ‘//ismeU’, $data, $matches , PREG_PATTERN_ORDER );
if( $matches ){
}
*/
}
/*
**
** This is the main Options handling function.
**/
function AdsenseDeluxeOptionsPanel()
{
global $_POST, $_GET;
// check keyword name for only allowed characters
function valid_kw_chars($text)
{
if( preg_match(”/[^a-zA-Z0-9_]/”,$text) ){
return false;
}
return true;
}
// delete specified keyword $kw from options and save the options if $saveOptions = true
function _AdsDel_DeleteAdsenseBlock( &$options, $kw, $save_options=TRUE )
{
$newVals = array();
$lastKey = NULL;
foreach( $options['ads'] as $key => $vals ){
if( $key == $kw ){
echo “\n\n\n\n”;
if( $options['default'] == $key )
$options['default'] = NULL;
}else{
$newVals[$key] = $vals;
$lastKey = $key;
}
}
// deleted item may have been default AdSense code, so adjust to something else
if( $options['default'] == NULL ){
$options['default'] = $lastKey; //lastKey may be NULL, it’s OK.
}
// Create option in options database if not there already:
$options = get_option(ADSDEL_OPTIONS_ID);
if( !$options){
$options = _AdsDel_CreateDefaultOptions();
$submit_msgs[] = “» Created default options.”;
}
//–
//– Handle post (new adsense block definitions)
//–
if ( isset($_POST['fn']) ) {
// if editing previous option, delete old first.
// [ might be reasons not to do that at this point(?) ]
if( isset($_POST['edit_kw']) && $_POST['edit_kw'] != $kw ){
$submit_msgs[] = ‘» Deleting old keyword ‘ . $_POST['edit_kw'] . ‘.’;
_AdsDel_DeleteAdsenseBlock($options, $_POST['edit_kw'], FALSE);
}
// while we could just set $options[default] to the $kw, let’s be safe
// and make sure it exists.
foreach( $options['ads'] as $key => $vals ){
if( $key == $kw ){
$options['default'] = $key;
$submit_msgs[] = “» Default changed to $key.”;
}
}
// deleted item may have been default AdSense code, so adjust to something else
if( $options['default'] == NULL ){
$options['default'] = $lastKey; //lastKey may be NULL, it’s OK.
}
// creates the AdSense options page button under Options menu in WP-admin
function add_adsense_deluxe_menu()
{
if (function_exists(’add_options_page’)) {
add_options_page(’AdSense-Deluxe Configuration’, ‘AdSenseDeluxe’, 8, __FILE__); //’AdsenseDeluxeOptionsPanel’); // wp 1.5.1 version
