Of all the cardio workouts I do nothing shreds fat like 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.

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 damn 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.  

Progressively Build The Intensity On Eight 60-Meter Sprints.

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 eight workout to any cardio workout you currently do. 

* 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!

You can thank me later.

And let me know how it goes.

Be brilliant!

Dan Clark

Dan Clark Nitro

 

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Warrior Dash!!

Posted in Inspiration on April 7th by Dan.

Are you ready?  Every once in a while there's a crazy, killer, off-the-hook, event that lets you find out what you're made of.  It's a chance for every man and woman to stand up and be counted and see how they stack up against the 

I'm talking about the Warrior Dash!

It's a reason to train.  It's a goal.  It's an adventure. 

It's happening this weekend 4/10/10 in Orange County, California. 

Warrior Helmet

Haven't signed up yet? Don't bother.  It's sold out. 

What is Warrior Dash?

It's the ultimate event for thrill-seeking athletes.  It's an obstacle course from hell. There's beer.  There's booze.  There's babes. There's mud.     

It sounds like the perfect event.  And, oh yeah. Everyone who enters gets a Viking helmet, a T-shirt, and a medal.   

I'll post pictures after the event.  But I don't know if you'll see me in the crowd. If you go, look me up.  I'll be running the 3:30 wave and hosting or judging the costume contest after.

Man, this so reminds me of college!  I'm pumped up!  I'm going to try and taste the glory of my youth, but will probably end up with a mouthful of mud.

Be Brilliant!

Dan "Nitro" Clark

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Being on The Tyra Banks Show

Posted in Uncategorized on February 26th by Dan.

Ever wonder what it's like to be on the Tyra Banks Show, or any other major talk show? In this post I'll take you through a step by step description of the process of getting on her show — from the initial phone call to hugging her goodbye after our segment.

The first thing you need to know about Tyra is that she works her tail off and has a great, hard working staff. It's her vision, but they make it happen.  A special shout-out to exec producer John Redmann.  The next thing you need to do is be ready and bring your "A" game 'cause it all happens fast.  

I got the call from Tyra's staff asking me if I would be interested in coming on the show on a Friday to talk about my memoir "Gladiator – A True Story of 'Roids, Rage and Redemption."  Then Saturday I did the pre-interview.  

Monday I'm on a plane from Los Angeles to New York. Tuesday I'm on the Tyra Banks show.  The reason the pre-interview you is because the want to make sure you're lively and great on the phone — meaning you will make a great guest.  

The pre-interview was a new experience for me.  Most of the talk shows I've done were for the American Gladiators.  There have been numerous — from Good Morning American to the Tonight Show — and I simply showed up on set and talked about Gladiators — talked about being Nitro.  

Being on as an author was definitely new territory.  I knew I couldn't go on and be that cocky-guy who lead with his fist — but I also wanted to be exciting, interesting with a touch of salaciousness.  The pre-interview went on for nearly 90 minutes.  Even though I knew I was going to be on the show, I was nervous, thinking I was going to screw it up somehow.  

I think the most important thing is being true to yourself and your message and not pushing or forcing to try and be something you're not, so they'll think you're great. 

I arrived in New York late Monday night for my appearance the next day.  I won't bore you with my nightly rituals, except to say — I called my girlfriend, told her I missed her, then drifted off to sleep.  

My publicists and I arrived at the studio in the early afternoon and were immediately buffeted into a dressing room.   No sooner had I put my bag down, when a bouncy producer walked in and handed me my script and asked me if I wanted to run through it once.  Huh?  

Remember that pre-interview?  

Well, they take all of the good stuff, put it into a question answer format, and basically hand you an outline of the show.  This is what Tyra is going to ask you.  This is how you're going to respond, or at least did in the pre-interview.  Hint- hint.  Wink-wink.  

Bouncy, cute producer tells me she's going to be Tyra and I'm going to be me, and wants to run through it once to see how it plays. Alrighty, then.  We go through it once and I'm disappointed because all the questions are geared around sensationalizing the side-effects of steroids.  

I'm more then disappointed, I'm disheartened.  

Because I know my book goes miles deeper and at the heart of it, it's about: identity, love, family, addiction and survivorship told through the prism of celebrity.  I also know that to connect and really resonate with Tyra's female audience I had to find a way to work in the "human" side of the story into my segments. 

I had to let her audience know this book was an emotional journey — about a little boy whose parents we're divorced when he was 5 years old and who cried inconsolably until a man told him "big boys don't cry."   

That boy took those words to heart and didn't cry when he was ten years old — and his older brother died in his arms — then spent the rest of the life trying to become whole again, trying be human, trying to feel.

Yes, this journey involved drugs,women, celebrity — but I also knew even at the darkest points my humanity shined through in my life and on the page.  

Suddenly a producer popped in — whisked me down the hallway to the stage area — all I can think about is how to get the story I want tell across while still satisfying the producer's needs. Now, I'm standing behind a curtain at the back of the stage while they are doing my introduction and it's really something.  

"Most famous Gladiator, huge hunk, every women's fantasy."  I feel myself swell up with pride until — the announcers says — "Who grew breast from steroids.  Welcome Dan Nitro Clark!"   

The stage manager pulled back the curtain and tells me to "Go, Go!"  I stumbled on stage feeling awkward as hell, not sure whether to smile and wave, or hang my head down in shame and embarrassment.   I kinda did both.  I think.  You'll have to watch my entrance and let me know. 

So, I'm sitting next to Tyra, still a little thrown by the introduction — being in front a live audience staring, by having three cameras targeted toward at me like canons.   But now, I'm more determined then ever to tell the story I want to tell and not get caught up in this whirlwind of sensationalism about steroids.  

I make up my mind right then and there that no matter what she asks me — I'm going to answer her question then start talking about "human" aspect of the journey.  Tyra asks me the first question, "When did you start taking steroids?" I give her the one sentence answer and dive into, "But what I really want to talk about is how we stereotype boys and girls at a young age."  

I could see Tyra look at me a like, "Ahh, what??".

I keep going and tell the story about my parents being divorced, being inconsolable, the words big boys don't cry, and how it affected me.  I tell her about my brother dying in my arms, and how I didn't cry.  

I tell her about how I spent the rest of my life building this huge body, all to protect that kid inside.  

And I'm talking FAST.  Real fast, just trying to get the story out.  And I'm aware that I'm talking hyper-fast which makes me even talk faster. I keep thinking at any moment they are going to "Gong me" and stop shooting and tell me to get the hell back to the script.  

As the words keep spilling out of my mouth, I see Tyra keep eyes shoot down to her script then back at me with a glare that says, "What the hell are you talking about?"   I now realize I've been talking non-stop for close to a few minutes when Tyra suddenly looks at me and says: "Oh my God, how did your brother die?"  

Her question is sincere and her eyes are full of compassion.  I take a deep breath in and tell her the story. Then we took the interview from there moment by moment.  

Kudos to Tyra for letting me have that moment and being such a pro that she knew a better story when she heard it, and for trusting herself and me to go with it.   

Be brilliant and please check out my book "Gladiator."  I think you'll be stunned and shocked. It's actually good.

Dan "Nitro" Clark

On the Beach.  Smiling.  Walking toward a place I want to go in my life.

Dan Clark Nitro American Gladiator

 

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Raise you hand if you have a fear.

Now, raise your hand if you have tried to conquer that fear. 

If your hand isn't raised, it should be.  Now is the time to pick your biggest fear and kick it to the curb, beat it to a pulp, and slap into submission. 

Riding a bull was one of my greatest fears.  The very thought of scared the crap out me.  Not anymore.

I faced my fear and jumped on the back of 2000 pounds of bucking, twisting, fury. This act of bravery, stupidity, or whatever you want to call it… helped me become an author. 

How?

Because it was a building block. When you, pardon my French, kick the frigging ass of your biggest fear, everything else after becomes a cake-walk in comparison. 

You've have earned that certain "je ne sais quoi."  It's called confidence.   

Think about it: 

After you've swam with the sharks – is it really that hard to make a cold call? 

After you've jumped out of a plane – how tough is it to ask that cute girl or guy in the next cubicle out?   

After you've run a 100 mile marathon – is it really that rough to spend the weekend with the in-laws?

The fact is, these things all become easier because you are now an individual who's slain the dragon, stormed the castle, climbed your mountain that couldn't be climbed.

 

Writing a book was something that I never dreamed I could do. Either was riding a bull.  But once I rode that bull writing my book "Gladiator – A True Story of Roids, Rage and Redemption" didn't seem so impossible.  

And it sure as heck hurt a lot less!

This is your life, and it's ending one minute at a time.  

Don't get stuck standing still. Take action. Do something. Kick the crap out of one of your fears and see where it leads you. 

Be brilliant!

Dan Clark

Btw — love to hear stories of people conquering their fears and the person they became because of it. 

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One of the main things people ask me about American Gladiators is the "Where are they now?" question. They want to know what I (Dan Clark aka Nitro) and the other Gladiators are doing.

Well, recently I had the pleasure of going into Shout Factory studios with Raye Hollit (Zap) and Jim Starr (Laser) to do commentary for the release of American Gladiators Season One.

The three of us spent the better part of the day watching episodes, laughing our asses off, and reminiscing about the good times. It's hard to believe how fast time has gone. It seemed like it was just yesterday when we were sporting our spandex, mullets and attitudes.  

I encourage all to go and get the AMERICAN GLADIATORS SEASON 1 DVD – there's a "BUY NOW" button on my home page www.DanNitroClark.com  

I'm sure it will unearth a lot of great memories! 

Wish the USC Trojans luck this year.  Michael Horton (Gemini) son's both play football for them.  

Spoke to Malibu not too long ago.  He's still hanging in the biz.  Sabre (Lynne Williams) now works with his brother-in-law D.L. Hughley.  Ice (Lori Fettrick) is my bud on FB and Twitter.  She's killin' in the Real Estate Market in the San Fernando Valley. Jazz (Victoria Gay) lives in Houston – still doing great as strong and dedicated as ever to training. 

The next thing people want to know is "What I look like now?"  

It was a rough journey coming clean off steroids. 'Roids certainly did a number on my body, but over the last few years I've done countless hours or research and experimentation and discovered  a lot of great supplements and superfoods that have helped build my body back.  

I used to want to be the biggest, strongest guy in the gym.  Now, I'm content with being the "healthiest."  

This little distinction has made all the difference.

To satisfy those who are curious, here's a recent photo of me in Turks and Caicos at the Gansevoort hotel.

Turks and Caicos 2009

Be well!

Dan Clark

BTW — the BEST PROTEIN POWDER I've ever tried is Sun Warrior protein.  It's from brown rice and digest easily and the assimilation into the body is the highest on the market!!

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