Dan “Nitro” Clark – Shred Fat with the Sprint 8 Workout
Posted in Uncategorized on May 18th by Dan.
You ready for a "Gladiator Tough" workout? You want to Shred Fat? Then try the Sprint 8 Workout.
In fact, research shows that the Sprint 8 workout increases the body's Human Growth Hormone production by a whopping 530% for up to 2-3 hours after your workout.
It's the perfect workout to get you ready to conquer the Gladiator Rock'n Run Obstacles:
* Stairway to Heaven
* Hell's Hills
* Rope a Dope
Why is Human Growth Hormone (HGH) important?
It increases muscle size and strength. It helps incinerate body fat, improves skin texture, thickness elasticity. It increases sexual potency, frequency and improves energy levels and exercise endurance. Hell, increased HGH just makes you feel better!
How do you do it naturally?
The Sprint 8 Workout.
The principle is simple. You warm up for 2-3 minutes then sprint, run, pedal or swim as hard as you can for 30 seconds. After your gut-busting, heart burning, all out "30 second workout," you decrease the intensity to a comfortable level for 90 to 120 seconds; and then do it all over again for a total of 8 cycles.
If you are doing this correctly. You'll know. You'll be sweating… pardon my French… your ass off.
Here is a sample of how the Sprint 8 Workout would look on a bicycle. But remember you can apply Sprint 8 workout to any cardio workout you currently do. I do it on the treadmill and in the pool.
* Warm up 3 to 5 minutes. This is crucial. It will raise the core temperature of your body.
* Set 1. 30 seconds of high intensity riding. (70% of max capable effort)
* Recover for 90 seconds by pedaling at a comfortable pace.
*Set 2. 30 second of high intensity. (75% of max.)
* Recover for 90 seconds.
* Set 3. 30 Seconds of high intensity. (80% of max.)
* Recover for 90 seconds.
*Set 4. 30 Seconds of high intensity. (85% of max.)
* Recover for 90 seconds.
* Set 5. 30 Seconds of high intensity. (90% of max)
* Recover 90 seconds.
*Set 6. 30 Second of high intensity. (95% of max)
*Recover 90 seconds.
*Set 7. 30 Seconds of high intensity. (100% of max)
*Recover 90 seconds.
* Set 8. 30 seconds of high intensity (100% max)
*Recover for 3-5 minutes.
I've recently done this workout with a few people. Everyone agrees – it kicks butt. The best thing about it, it doesn't matter what your level of fitness is. It works for everyone!
Don't get stuck standing still. Take action. Do something. Try the Sprint 8 Workout!
Be Gladiator Tough!
Dan "Nitro" Clark
Technorati Tags: Dan Clark, Nitro American Gladiator, Dan Clark Gladiator, Dan Nitro Clark, Shred Fat, Sprint 8 workout, how to burn fat, best cardio workout, American Gladiators, fat shredding workout, how to lose body fat, increase hgh naturally, best workout to increase hgh, raise you hgh levels naturally, Gladiator Rock'n Run, Gladiator Tough, Gladiator Rock and Run,
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AWESOME.. I will try and let you know.. Will it make me look younger?! LOL!!!
OC some day soon.. off to Hawaii till the 30th…
Mari
Not only look younger, but feel younger. HGH is the fountain of youth! Have a good trip
Sounds great, but will it make my stomach leaner? I have an apple shape, I can not lose the gut I have tried walking miles upon miles a day, diet, swimming, stair stepping, and crunches. Nothing seems to work, but I'm willing to give this a try…
MIch,
I’ve been doing it lately and yes it will help with the belly fat! Make sure to push yourself on the sprint portion. Also eat right, right, right!
As always, here you are again Dan, not trying to sell us a thing except a healthier lifestyle and kick ass way to do it. I love that you vary your workout routines and then bring these exciting new energy boosting, fat incinerating, HGH increasing programs to our attention. After finishing the Sprint 8 Workout, who doesn't want to call their loved one and make a rendezvous for 2 – 3 hours later!!!!
I like being the lab rat. :>
No doubt Dan, no doubt! =}
I gave it a shot last night for the first time. Definitely works, but it helps if you have a good idea of your max speed, first. I didn't know what I was capable these days and started off undershooting what I could do. My problem now is when I'm peddling like mad, my feet fly off the pedals!
Brian,
Try increasing the resistance. I ride on a LifeFitness bike with the tension ratcheted all to the max at 20. During the sprint portion I try to keep the RPM's at 60-70 for the thirty seconds. Hope that helps.
Dan,
I will definitely do that when I get a new bike. I rode the one I'm using so hard that the tension belt (like a flat nylon cord in this case) broke and I've yet to find a replacement for it. I think I'm going to have to do so, though, as riding that fast is a bit out of control!
Hey Dan, my wife and I are friends with Deb, and this was posted on her facebook page.
I have a ??? Since this raises your HGH, is this something you would do before a workout routine?
Greg,
I typically do it after a workout. I like to expend my glycogen stores during weight training since I find I really need them when slinging the iron around. Yes, the Sprint 8 still taxes your glycogen stores when you cross the anaerobic threshold during the "sprint" faze of the workout – but I find it much more manageable then not having that energy when I'm lifting weights.
Another way to put it is, I'd rather have the most energy for weightlifting so I can attack my muscles the most I absolutely can. If I was to do the Sprint 8 first — I wouldn't have much left in the tank to lift.
Hope this helps
Greg,
Also HGH release has no bearing on your workout session. It's more in the post workout muscle growth and repair stage.
Dan,
Thanks!
Well Dan, I gave this workout a shot, even before my resistance band arrived for my bike (I managed to track one down). Long story short, I'm below a threshold that I've only been at 1 time in the last 5 months and have been there now for a few days in a row. I'd say this is a pleasant success!
Have you considered making an audio of the Sprint 8 workout of this so we can sprint together with you as our coach? I think it would be fun!
I'm for anything that will help increase HGH levels. I'm putting this on my workout rotation and will give it a go.
Let me know how it goes!
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Hey Dan this workout actually sounds like it's very effective. I'm definitely going to give it a try after the first week of my leave time. I want to report to my next command – which is in ITALY- stronger than I am now! Question though, did you have any speed increases?
I've done this workout and other HIGH intensity burst workouts and this stuff is completely FREAL in every way. If you really throw yourself into it, you'll feel like a fricken superhero when you're done. These type of workouts kick my ass every time and I love 'em. Great post, Dan. No wonder you were my favorite gladiator.
Exactly Rachel! Real results. I swear by it!
Hey Dan, I like the idea of the sprint 8, but my problem is lack of space for cardio machines and my knees are shot (I am 68 ). I have been elevating my heart beat to 98% of my max doing the following exercise: 8sets of 10 reps of suat/curl/press with one minute rest for a total of 20minutes using 30# DB. Please advice if this qualify as SPRINT 8 . Thank you.
Awaiting your answer, Ruben
,
Rueben,
We do what we can. You’re hitting it hard. That’s all that matters. Don’t worry about categorizing it. Keep up the good work!