Referring back to my first paragraph, many of you are
probably wondering why this GPP stuff is better than
jogging/running. I will tell you exactly why. It is a
proven fact that anaerobic work (i.e., work that raises
your heart rate significantly) carries much greater benefit
in fat loss than does steady-state aerobic work. This is a
result of several factors but mainly what is called
post-exercise energy expenditure, the amount of calories
burned after work is done. Couple that with the fact that
it takes less time to perform a GPP session, and you have
one powerful fat-burning machine.
There are many types of GPP, but this month I will focus on
non-weight callisthenic type of exercise performed in timed
intervals. This type of GPP is not for the weak of heart.
Even though the exercises may seem silly or menial you will
realize that you have performed a significant amount of
work at the completion of a session. The key is to go all
out performing the exercise. Lollygagging through each set
is not going to get the results you want. Shown below are
three different phases of GPP along with a progression
protocol that will help you adapt to each stage and
progress to the next stage.
Beginner Exercises
1. Jumping Jacks
2. Shuffle Splits -This exercise is performed by shuffling
your feet back and for with while maintain contact
with the floor with only the balls of your feet - similar
to the movement that you will see boxer perform in
the ring
3. Mountain Climbers - this exercise is performed by
starting with you body in the push-up position and
then alternately driving your knee toward your shoulder -
imagine climbing up a very steep hill or mountain on
"all fours"
4. Slalom (side to side) jumping - this exercise is
performed by starting in the standing position and
jumping laterally over an object (a piece of tape or crack
in the floor will be sufficient), you want to be
sure to keep all your weight on the balls of your
feet, as well as keep ankles and knees together - imagine
down hill skiing moguls
Intermediate Exercises
1. Jumping Jacks
2. Shuffle Splits
3. Squat Jump - this exercise is performed by starting in
the standing position, with hands on hips, performing a
normal squat - down to parallel (where thighs form a
parallel line to the floor), once you have reached the
bottom of the movement, explosively accelerate you body out
of the bottom of the movement so that your feet leave the
ground (i.e. jumping) and forcefully extending arms over
head at the same time. Try to land "softly" on the balls
of you feet.
4. Slalom (side to side) jumping
Advanced Exercises:
1. Jumping Jacks
2. Shuffle Splits
3. Squat Jumps
4. Squat Thrust to Star Jump - this exercise is
started from the standing position, followed by squatting
down so that you are sitting on your haunches and your
hands are flat on the floor, from this position you will
forcefully extend you legs behind your body so that you are
now in a push-up position, then reverse this sequence, once
back to the "squatting" position you will forcefully
accelerate you body into a jump, extending arms over away
from head and spreading legs - imagine old Toyota
commercials <br><br> Perform each exercise for 30
continuous seconds.
Progression Table:
Session Work Interval Rest Interval Work Cycles
1 30 sec per drill 2 minutes 4
2 30 sec per drill 2 minutes 4
3 30 sec per drill 1:30 minutes 4
4 30 sec per drill 1:30 minutes 4
5 30 sec per drill 1 minutes 4
6 30 sec per drill 1 minutes 4
7 30 sec per drill 30 sec 4
8 30 sec per drill 30 sec 4
Let's put this all together. Depending on your current
fitness level, start with the beginner, intermediate, or
advanced program. You will perform each exercise for 30
continuous seconds and complete all four exercises in a
work cycle. Once you have completed a work cycle, begin
the appropriate rest interval. Alternate work cycles with
rest intervals until you have completed four work cycles.
All told, the longest that this program should ever take to
complete is fourteen minutes. Not too bad for a workout
that will kick start your fat-burning furnace, prepare you
for any physical labor, and save you time. In my book
that's a win, win, win situation. So give GPP a try. You
will be pleasantly surprised by its ability to Get Phat Off
Phast!
----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC, a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment. For more articles and
instructional video, visit
http://www.andersontrainingsystems.com
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