M300s...I did it!

Barely breathing and not quite able to clench my fist, "I did it! I finally did it!"

I managed to accomplish the dreaded M300s (M100s x 3). It wasn't continuous as I was panting away, sweating buckets, wiping my sweat and taking quick breathers (trust me, it wasn't a pretty sight!) along the way but the bottom line remains...I DID IT!!!

My time for the M300s

I felt awesome after the M300s (due to the pumping adrenaline I reckon) and immediately went for 20 minutes cardio to fatigue my body further. I cycled on the stationary bicycle, where I alternated between 45 seconds of Level 8 (at above 90 rpm) and 45 seconds of Level 15 (at above 100 rpm) for 20 minutes.

Needless to say, I had a good sleep that night and snored away to dreamland! :-)

Since my first triumph, I've been doing the M300s quite frequently. I would usually continue with more cardio for up to 30 minutes.I feel satisfied after each cardio workout as I'm pretty sure it was sufficiently intensive and effective.

M300s...sort of :-(

"It's time for cardio agaaaaain (trying to sound enthusiastic...you know la, cardio training can be rather mundane after some time *yawn*)! But it's raining cats and dogs outside, how do I go for my run? Maybe I should just have a rest day."

After almost convincing myself NOT to do any cardio for the day, I decided to pit myself against the insane M300s (or M100s x 3). To put it simply, it consist of 10 sets of 10 burpees, 10 mountain climbers and 10 double pump squat jumps, all done in succession and without any break in between (yeah right! *LOL*).

I started strong but ended up throwing in the towel after 8 sets (or M240s). My heart felt like jumping out of my chest and my legs felt like a tonne each!

I clocked slightly over 13 minutes...

Property of Mr Flabby Less

13:12 is now my benchmark. The next time I attempt the M240s, I should try to dip below this time. Alternatively, strive for the M300s! Either way, it's gonna be an ordeal.

M100s-Cardio-M100s

I did 2 consecutive days of M100s-Cardio-M100s and it was MURDER to say the least!

What's M100s? For more information, please refer to my earlier post on M100s.

This cardio training programme is simple. You start with M100s, then cardio for 45 minutes and you finish off with another round of M100s.

For the 45 minutes cardio, please ensure the speed or resistance level for your cardio machine of choice is NOT constant. You get more out of your cardio (burn more calories) if you alternate between high and low speeds/resistance levels compared with constant speed/resistance level cardio over the same duration.

For example:-
1. Stationary bicycle- Alternate between 45 seconds of Level 8 (at above 90 rpm) and 45 seconds of Level 15 (at above 100 rpm) for 45 minutes.
2. Threadmill- Alternate between 60 seconds of Level 6 and 60 seconds of Level 9 for 45 minutes.

How many calories are you able to burn per session? Based on the above examples for cardio, 45 minutes cardio should burn between 350-400 calories. As for the M100s, at my weight of about 92kg, each set of M100s (about 3-4 minutes) should burn between 40-45 calories (you'll burn less calories if you are lighter). So in total, I am able to burn between 430-490 calories per session.

Give it a try! You have nothing to lose (save for some calories and weight) and all to gain (a fitter body and a stronger heart).

Oh, so true!

M100s

Came accross the M100s when I stumbled upon Mike Chang's fitness blog. Do check out his cool video on the M100s in Hawaii.

Basically, the M100s consist of 100 mandatory movements (40 burpies, 30 mountain climbers and 30 double pump squat jumps) executed in succession and without any break (hopefully!).

Here's the programme:-

10 burpies
10 mountain climbers
10 double pump squat jumps
10 burpies
10 mountain climbers
10 double pump squat jumps
10 burpies
10 mountain climbers
10 double pump squat jumps
10 burpies

Intensity is high so take a chill pill if you can't complete the M100s without any break in between in your first few tries.

The initial challenge is to ensure you reduce the number and/or duration of breaks in each M100s. Once you are able to complete the M100s without any break, start timing yourself. Then strive to maintain or reduce your timing for each M100s.

I've tried this a few times and it's absolutely insane! I get pumped so quickly (at the start of the 2nd 10 burpies!) and it feels great!

I sometimes get a bit adventurous and would do the following for my cardio workout...start with the M100s, followed by 45 minutes on a cardio machine (periodically increasing the resistance/speed) and finish off with the M100s.

Try it! :-)