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Burn Fat Like A Blow Torch With High Octane Cardio (HOC) !
Burn Fat Like A Blow Torch With High Octane Cardio (HOC) !
Burn
TorchFat Like
With A
High Blow
Octane Cardio (HOC)!
Mike Mahler
November 26, 2018 • 6 min read
Lets face it. Most forms of cardio training are boring. When was the last time that you got excited about getting on
a stair master or a treadmill? I get bored just thinking about using one of those machines. Enter the world of High
Octane Cardio (HOC)!
Let's face it. Most forms of cardio training are boring. When was the
last time you got excited about getting on a stair master or a treadmill?
I get bored just thinking about using one of those machines. Sure, 30
minutes on a treadmill will burn some fat and it is better than being a
couch potato who considers flipping channels with the remote control
a form of exercise. Nevertheless, I have always felt that there has got
to be a better way to maximize the benefits of cardiovascular exercise
and that there must be a way to make it more efficient and enjoyable.
Fortunately, I was right. Enter the world of High Octane Cardio (HOC)
and get ready to burn fat and increase endurance like nothing that you
have ever tried before.
After another 50 yards or so, drop down again and crank out some
more bodyweight drills. This is an efficient way to build up cardio and
muscular endurance that will carry over to the ring. It is also an
extremely effective method for burning fat. Regardless, there is a way
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No, no no. I am not talking about circuit training or running from one
machine to another in the gym like it is an obstacle course. That is a
good way to not only lose your membership, but to be carried away by
the guys in white suits to the funny farm. HOC involves taking forms of
aerobic exercise such as jogging and jump roping and combining them
with ballistic weight training exercises such as: dumbbell swings,
dumbbell snatches, and dumbbell clean and jerks. These ballistic
exercises work several large muscle groups at one time. This results
in two major benefits. One, you will burn much more fat. Two, if you
are an athlete or want to be in shape like one, these exercises will
teach you how to use your body as one unit and increase coordination.
Moreover, if you are a combat athlete, the speed and power that you
build from ballistic exercises will carry over to your striking. All right,
enough small talk, let's get into some examples of HOC that you can
take advantage off today.
Again, once you have completed the reps, start jogging again. In the
beginning, try to do four laps. This will amount to a one-mile jog and
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eight sets of ballistic dumbbell drills. The entire workout will take 10-to-
15 minutes depending on how fast you jog and how fast your do the
ballistic weight training exercises. Once you can do four laps, work on
getting up to eight laps. On the way to eight laps, you are going to get
in great shape and you will not believe how fast the fat melts off.
After you have used the beginner HOC program for a minimum of one
month, try graduating to advanced HOC training for a new challenge
and to expedite fat loss. Here is how it works. Take four dumbbells to a
track field and place them at four different points on the track field. By
doing so, you are doubling the intensity and difficulty of the beginner
HOC program. Start jogging and every time you come to a dumbbell
station, stop and do a ballistic exercise.
If you make it to four laps, you are a serious athlete. After all, four laps
equals one mile of jogging and a mind boggling sixteen sets of ballistic
exercises. Once you can do four laps, work on getting up to eight laps,
which equals two miles of jogging and an incredible 32 sets of ballistic
training. Now if you find the beginner HOC program to easy, but are
not quite ready for the advanced HOC program, here is a way to
gradually break into it. For the first few laps, try to hit every dumbbell
station. Once fatigue kicks in and you are huffing and puffing, skip a
station. Now you are down to three stations.
Once that becomes difficult, skip another station and now you are
down to two stations. Finally, if that becomes super difficult, drop it
down to one station. As your conditioning improves, gradually add
back in dumbbell stations until you can complete a minimum of four
laps. Then use the same strategy to work up to eight laps on the
advanced HOC program.
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I am well aware that not everyone can jog and of course not everyone
wants to. I guarantee you that jogging with HOC will be much more
intense than traditional jogging and thus much more effective and
enjoyable. Regardless, if you have some knee problems or just hate to
jog, here are some other options.
As a beginner, start off with five to ten rounds of each. One round is
one set of jump roping and one set of a ballistic dumbbell exercise.
Once you can do ten rounds, increase the jump roping periods to two
minutes. For more information on some really cool jump rope
programs, check out jump rope master Buddy Lee's website
at www.jumpropeinstitute.com.
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I love this form of HOC. What a great way to get all of your aggression
out and burn fat like crazy. Moreover, this combination will get you in
shape faster than any other form of HOC. If you are a boxer, then stick
to punching the bag. However, if you have a martial arts background,
then feel free to through in some kicks and knees for a full body
workout. Here is how the program works:
If your main goal is fat loss, do three HOC workouts per week and
one regular weight-training workout per week.
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If your goal is strength and size, but you want to cut up a little bit,
then do one HOC workout per week.
Make sure to do HOC workouts on an empty stomach.
Have a water bottle at each dumbbell station or close by to stay
hydrated.
Clear HOC with your doctor before starting. Especially if you have
any heart problems or high blood pressure.
Make sure to drink a protein/carb drink immediately after each
workout to enhance recovery.
Get a cryocup (call 1-800-ICE-5722) and ice your legs down after
each workout.
Get a sports massage once a week or at least twice a month to
enhance recovery.
Have fun with HOC and come up with your own routines. The
possibilities are endless.
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