7.22.2011

Megan Fox's Butt

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 (Via).

Ha, did I get your attention with that post title? Okay, maybe only the guys...

My friend Kelsey mentioned trying the Megan Fox bike workout at the gym recently. I found her bike workout on Bodybuilders.  The cardio workout is based on intervals... and, when I say intervals, I mean serious intervals. The workout increases your heart rate very quickly, but only for very short bursts of time. As bodybuilders says, this transforms your body into "a fat burning furnace." Not sure how I feel about being compared to a furnace, but... okay. I'll try it. Hey, couldn't hurt, right?  

WRONG! IT HURT! IT HURT REALLY REALLY BAD!  But in the workout world, pain is good. So, I suppose I should say "IT HURT! IT HURT REALLY REALLY GOOD!" 

Because the workout is based on intervals, it can be done on any cardio machine. That means it works in your gym... on a bike, an elliptical machine, a treadmill, or a stairmaster. So, in the interest of changing things up with your workout routine, here are the basics for making this workout happen at the gym...

ON A BIKE:
  • 0:00-2:00.....Begin at a relatively easy level for 2 minutes. 
  • 2:00-3:00.....As the clock reaches the end of two minutes, increase the level to 10 and sprint at 100+RPM for 60 seconds.
  • 3:00-5:00.....Return to the easy level for 2 minutes of recovery.
  • 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase the level to 12 and sprint at 100+RPM for 45 seconds.
  • 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
  • 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase the level to 15 and sprint at 100+RPM for 30 seconds.
  • 8:15-10:15.....Return to the easy level for 2 minutes of recovery.
  • 10:15-40:00.....After two minutes of recovery, cycle at a moderate pace for a further 30 minutes in order to keep your heart rate raised.
ON AN ELLIPTICAL:
  • 0:00-2:00.....Begin at a relatively easy level for 2 minutes (average crossramp [usually 10], average resistance [somewhere between 5-8]). 
  • 2:00-3:00.....As the clock reaches the end of two minutes, increase the resistance to 10 and sprint at 200+RPM for 60 seconds.
  • 3:00-5:00.....Return to the easy level for 2 minutes of recovery.
  • 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase the level to 12 and sprint at 200+RPM for 45 seconds.
  • 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
  • 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase the level to 14 and sprint at 200+RPM for 30 seconds.
  • 8:15-10:15.....Return to the easy level for 2 minutes of recovery.
  • 10:15-40:00.....After two minutes of recovery, move at a moderate pace for a further 30 minutes in order to keep your heart rate raised.
ON A TREADMILL:
  • 0:00-2:00.....Begin at a relatively easy level for 2 minutes (0-2 incline and at a light jog [between 5 and 6.5 speed]). 
  • 2:00-3:00.....As the clock reaches the end of two minutes, increase the level to 8.5 and sprint for 60 seconds.
  • 3:00-5:00.....Return to your easy speed for 2 minutes of recovery.
  • 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase your speed to 9.5 and sprint for 45 seconds.
  • 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
  • 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase your speed to 10 and sprint for 30 seconds.
  • 8:15-10:15.....Return to your easy speed for 2 minutes of recovery.
  • 10:15-40:00.....After two minutes of recovery, run at a moderate pace for a further 30 minutes in order to keep your heart rate raised.
ON A STAIRMASTER:
  • 0:00-2:00.....Begin at a relatively easy level for 2 minutes (whatever feels good - probably around 10-20). 
  • 2:00-3:00.....As the clock reaches the end of two minutes, increase the level to 45 for 60 seconds.
  • 3:00-5:00.....Return to the easy level for 2 minutes of recovery.
  • 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase the level to 50 for 45 seconds.
  • 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
  • 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase the level to 55 for 30 seconds.
  • 8:15-10:15.....Return to the easy level for 2 minutes of recovery.
  • 10:15-40:00.....After two minutes of recovery, cycle at a moderate pace for a further 30 minutes in order to keep your heart rate raised.
WHY IT WORKS:
  • The first 10 minutes of this workout are what we call High Intensity Cardio (Or High Intensity Interval Training, HIIT for short).  This type of training is very effective at releasing fat from your fat cells and into your blood stream, but is not particularly effective at using fat for energy.
  • The remainder of this workout is what we call Low Intensity Cardio.  This type of training is very effective at using fat for energy, but is not particularly effective at releasing the fat to begin with.
  • This combination results in a workout that first effectively releases fat from fat cells and then effectively uses that fat as energy.


Before you decide you hate me, remember that you were warned: This workout is hard. How hard? Well, even Megan Fox hates it... She's quoted as saying "I hire a personal trainer who is supposed to come three times a week. He comes to me – I don’t even have to leave the house. He’ll come to my house and I’ll be lying in the exact same spot he left me in. I’ll be like: ‘Not today! Not today!'" (Source).


So, yes, during the "burn" periods, your face will be twisted, your jaw will be clenched, and under your breath, you will be cursing at either me or Megan Fox. But, remember. This. Is. Normal. 


And it works.

7 comments:

  1. Cannot wait to try this workout out. My post today is all about how I LOVE interval training and am always on the lookout for a good one! Thanks! Have a great weekend!

    ReplyDelete
  2. I would LOVE to try this! Every now and then I miss the gym after giving it up 9 months ago. This is one of those times! I wonder if I could translate this to a running routine. It might not work but it would be fun to try :)

    Thanks for linking up this week!

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  3. LOVE it!! I recently did a 10 week program with a trainer and we did something similar for some of our workouts!! I'm a new follower! :) Thanks for visiting my blog today!

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  4. Looks like a butt kicker for sure! Once i get my exercise bike back, I am going to try this. Not because I want to but because I like pain....LOL

    ReplyDelete
  5. Great post! Must try this on the elliptical tomorrow..I'm somewhat excited and somewhat terrified haha. Cute blog:)

    ReplyDelete
  6. My trainer has told me about the fat burning phase, I think she's trying to prepare me. I'm not there yet, still in the build phase but this looks extremely hard. Hats of to those of you who can do it!

    ReplyDelete
  7. I love it. I am trying to get fit body. Losing extra weight and fat from my body and get back in a perfect shape. Exercise and dieting will help me to do. Thanks a lot for the post.
    fat burning furnace

    ReplyDelete

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