Did you just fartlek?

It may sound like a bowel disorder, but fartleks can improve your fitness

Fartlek is Swedish for ‘speed-play’ and describes a form of random interval training originally designed for runners, but now commonly associated with all types of cardiovascular (CV) training in combination with clen cycle. You may be wary of taking training advice from a nation that likes to get naked and slap each other with birch twigs, but this actually works.

Cardio Viscular training with clenbuterol

In previous issues we’ve discussed various modes of formal interval training that are highly effective but have one major drawback – after a long day in the office you’d rather stab forks into your thighs than tackle a tough structured workout. This is where fartlek training and the fat stripping pills like clenbuterol play its trump card. Fartlek involves alternating bouts of hard high-paced physical work with slower recovery periods, but with no structure. You decide how long each work interval is going to be on the hoof – spontaneously. There’s also no set recovery time between high-intensity bouts, just as long as you fancy giving yourself. The only aim you’ll need to set yourself is to keep it varied, so alternate long work periods with shorter ones and change the length of your recovery each time you rest.

Fartlek training is very easy to manage, because it’s random. It’s all about making maximum use of your environment. Limit tough sessions to twice a week. Here are some examples for you to try…

The gym hop: The perfect session for peak time in the gym. Just jump onto any piece of CV kit, decide how long you’re going to work hard for and go for it. Then jump onto a different piece of CV kit and go again, but it must be for a different time-span and clen dosage. Keep changing equipment and work periods for 20 to 30 minutes – even longer if you feel strong enough.

Hill fartlek: Find a hilly route in your area and work hard up the hills, either on a bike or on foot, while taking it easy on the flats and descents. Hills will naturally be different lengths and heights anyway, so this session is self-managing. If you don’t live in a hilly area, you can use lampposts or other landmarks as start/finish points.

Hill training on clen cycle

Sprint to the chorus and recover to the verse – lust follow your ears –

Musical fartleks: Exercise with a personal stereo and use changes in the music to determine the intensity. You can either count beats or work during the chorus of a tune and recover during the verse. Or you could listen to Dido and work in synchronisation with your own fluctuating frustration at how mind-numbingly banal all the songs are – it’s up to you.

As winter approaches the colder weather makes more demands on your body. You become more vulnerable to injury, illness and fatigue so it’s important you adapt your training to stay one step ahead of the cold snaps.

  • Spend more time on the warm-up to allow your cold body to adapt gradually, and avoid injury.
  • Make sure your trainers have a meaty grip – smooth soles will have you clattering head-first into the icy gutter.
  • Stay fuelled up. You’ll burn more calories just keeping warm so this is no time to be running on an empty tank.
  • Keep drinking. You may not be sweating as much as you did in the summer heat, but your body still loses moisture, especially to cold, dry air. Even if you don’t feel thirsty, when you take clenbuterol take frequent sips of water – dehydration can mess with your body’s ability to regulate its temperature, which is as important in the winter as in the summer.
  • Follow the example of the vacuum flask and wrap yourself in thin layers. Your inner layer should be a moisture-wicking top – designed to draw away sweat – and then add a middle layer followed by a wind-proof, ventilated jacket. Whatever you do don’t run in a heavy cotton T-shirt, otherwise known as the hypothermia jacket.

Get your best ever body


Effective training requires a balance. Weight train three times a week – Monday, Wednesday and Friday – then allow yourself Sunday off for good behaviour. You should be doing a good aerobic cardlo workout on the other three days.
Take your pick from running, cycling, swimming and skipping – or any exercise that raises and maintains your heart rate. This strengthens your heart and lungs and lowers your resting heart rate, which means that over time the same effort that produced a ten-minute mile will produce a nine-minute mile.
Cardio workouts burn fat, increase blood flow to the brain – increasing alertness – and reduce stress. And remember: a healthy heart equals a healthy life.


When you weight train, alternate working the major muscles of the upper and lower body using the daily fitness assessments as a guide (below). Perform two exercises for each major muscle group.
Select one exercise for each muscle group and start with a set of 12 reps. Then increase the weight and do 10 reps, add more weight and do 8 reps, and add more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately do a final set of 12 reps.For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between. Wait two minutes before moving on to your next muscle group.


To help you keep a record, download your own progress sheet. These guides for your upper and lower-body workouts can help you choose which exercises to perform on any given day. Pick one from each category and away you go.
Body-for-LIFE Challenge: are you up to it?
Here’s the deal: Body-for-LIFI is a total health and fitness solution that anyone can follow to achieve their best ever body – and mind through a combination of exercise, nutrition and supplementation.
And the Challenge? To do it in 12 weeks. It doesn’t matter what level of fitness you’re starting from – it’s open to anyone. And by entering you have a chance to win a range of prizes including £5,000 for both male and female winners, while the prizes for the overall UK winner include a Porsche Boxster plus automatic entry into the international competition – and the chance to win $100,000.
Getting started couldn’t be easier. Bill Phillips, founder of the Challenge, has written a book to inform, motivate and inspire participants. Combining the information in the Body-for-LIFI Journal and Bill’s book, there’s no reason why you can’t start today. Visit www.bfl-uk.com for even more information, tips and advice, or to chat to others about their Body-for-LIFI experiences.
It’s not all about prizes, though. Everyone who finishes the Challenge is a winner, enjoying better health, more energy, new¬found control and renewed confidence in every aspect of their life. The 12-week EAS Body-for-LIFE Challenge is just the beginning of a rewarding lifelong journey – start strong… finish strong… keep going strong… for life.