400 meter Sprint and Walk Cardio Program for Fat Loss by Tuan Tran REMAKE

[XTheSpartanX7]

woah................. ur inspiring man

[marshalljimduncan]

What is your diet like. How many calories to you take in each day?

[roughneckasian]

@marshalljimduncan I have videos on my diet on my channel. If you go to may channel, it will be in my video vault. I also have videos on what over the counter supplements I take to get ripped as well

[TheShodan2004]

haha your running like a guy who just stole something..........just joking with you man

[takadi]

Asians naturally get this ripped because of their low body fat content. Haters be hatin

[Anima87]

@takadi Get your facts straight. This has nothing to do with race, it's a matter of dedication.

[takadi]

@Anima87

It's all genes in the end dude. That's how bodybuilders get to where they are if they go natural

[Anima87]

@takadi Agree on the genetics, but racial stereotyping does not go hand in hand with genetics. No race is better than the other when it comes to bodybuilding and dieting. Asians just have a leaner lifestyle, but that also has nothing to do with genetics.

I still think it's all about dedication. 

[DocLawrenz]

dude you don't have to verify that you are a natural athlete. You are an inspiration for us all. I plan to join your training program also because you actually seem knowledgeable about training and nutrition. add me as a friend

[iphonerocks888]

do you do this much cardio even when your bulking up?

[MrRishta]

great body man , I'm working out quite a while now , don't wanna get to big though , a body like you is just perfect for me , I think I'll have this kind of body in a year or 2.

[monster3031xx]

You'd be surprised how much results determination and perseverance will get you...Just because you see a dude with great results from bodybuilding, doesn't mean he is "juicin", it means he knows hot to bust his ass day in and out.

[watermania0]

sprinters have the best definition he is really close to my philosophy. you dont have to do thousands of miles on a treadmill, you just need quality training plus the fact that you dont wear off you joints.

[XxOsVxX]

i have a question,im kinda fat, i was fatter before,i started martial arts,kickboxing and brazilian jiu jitsu 6 months ago and i exercise,i have lost a lot of pounds,two weeks ago i started to run at the park,wich is 500 meter,and i run 2km daily,(means i go around the park 4 times) do you recommend me to do a circuit or run all the way,non stoping?cuz i want to earn some stamina for the fights and lose more weight.Thankz,btw im 17 years old.

[thecleanupman21]

Awesome vid. Great advice. Thx!

[danthaman7777]

u got weird abs?

[DannyCosta86]

What substances did u used besides proteins? I´m using creatine besides the protein shakes.

[qoqoboi]

Hey Tuan did you ever try an extended period of time trying a conventional cardio method? About 7 years ago I did HIIT (sprint/walk) and I did get into the sharpest condition ever but I also lost a shitload of muscle. No doubt in my mind that HIIT gets you ripped the fastest, but what do you think about the muscle loss among different methods of cardio?

[elbelt]

fuck man

your build at the age of 14 is what i want to be like at the age of 18 (16 know)

[mrwinner5]

you are small, roids make you stop growing.

maybe you took them with 14 already?

i mean i dont think you cant get that big without steroids but you try way too hard to "proof" you are natural.

[dutchmuscle]

well, great job there! My respect. There;s only 1 thing: obviously you like the attention you get for your effort. And to me, i think that is normal human behaviour. But:... liking attention also means attention from haters. Don't get carried away by it like you do. Just let them hate. You'll do a better job ingnoring them and focussing on your effords as an athlete instead of worrying about other peoples opinions. It makes you look like a fool, which you obviously are not.

Take care man!

[grdph]

Thanks for sharing this video remake. Your proof is nice but unnecesary for me. Your attitude is full healty.

[brozasjb]

U rock bro I am 16 yrs old 5'7 and I was 194lbs and now Im 170 and I am into bodybuilding I wish to have a body like urs and I'll work hard for it :D

[coolcabincrew]

dude, the audio is exactly the same

[MrCsbo]

Hi, would like to ask how do I lose tummy fats? Any workouts I can do at home will be a plus point. Thanks!

[ShaneRaweewon]

@MrCsbo No exercises target a specific area for fat loss. For example doing crunches all the time doesnt mean you will lose fat on your stomach, it just strengthens your ab muscles but the fat is still there. You have to do intense cardio like this at least every other day, coupled with ab workouts to build the muscle underneath

[MajorCholoReyes]

dis niggas juicin yo, he's on that ROID RAGE!!

[roughneckasian]

@MajorCholoReyes first, try using English please. Hard to read what you are second. Second, I am a Vietnamese/America, so I do not fit your first description. Last, the only thing that is raging is how much of a hater you are. Pretty sad that will all the evidence that I profide in this video, you still try to turn a blind eye to it while it is glaring you in the face. So I hope you put forth more effort in your education so that you can spell and write better sentances. Take care

[dytryn09]

@roughneckasian Fuck the haters man. im a mesomorph as well, been training for nearly 10 months now.. and i have changed ALOT. some friends i hadnt seen for a while didnt even notice me. so yeah, its all about genetics.. you dont have to prove nothing bro. were gifted and shud stand proud. let the haters hate and resort to steroids with there depressing ectomorph and endomorph bodies while they sit and hate on us because we achieved an equivalent, even better, physique NATURALLY! ALL THE BEST!

[wheeyeonwhang]

@roughneckasian ah damn.. you spelled sentences wrong my man

[KungPaoKFC]

@roughneckasian You spelled "sentences" wrong.

[Escott013]

@MajorCholoReyes Roughneckasian has a video of a passed drug test...show how stupid impulses can make you look, eh?

[GoCashGift]

Cant hear a word you're saying... please get a better camera that blocks out the sound!!!!

[Wolfieex3]

Hello ! I have a question, so I am getting muscle this last month, And I will start my cutting phase november and december.. I have Lipo 6 Black as supplement that I will use in november.. but.. making this kind of sprints doesn't make you lose muscle ? I am just afraid of losing the mucle I got from my training.

I hope you can help =).

[rickysencion]

Congratulations on all your success! Keep it coming! Its great that you a sending a Drug-Free message to all the up and coming kids that are watching you. I have been training for years and its the only thing that I wish we can take out of circulation: the tendency of sports athletes to consume esteroids. All the Best to you, Ricky

[GoCashGift]

@rickysencion How is this a drug free message... ? You cant hear the dude.. Even if you could I dont think it would be about getting kids off drugs.. itd be about getting your abs like his. Yay just say now. Nice commercial. LOL

[OBrien19]

i used to fight at -58kg (walk around at about 60) but ever since i started doing a proper strength and conditioning programe at my local university I have put on nearly 5 kilos!! how can I get back down to 58kg without losing too much strength?

[CardingSungkitErmita]

height??

[beboystyle]

why is the background noise still so noisy in this video?

[amurabe]

hey, you mus have taken drugs!

no way you got these muscle just natural!

you don't have to be ashame. if you take drugs, you tell, dont need to "prove".

hahaha

just kidding! \o/

[guitaristwagner]

You should just buy a mic headset like the one i have in my intro video lol

[flame123652]

practising for world juniors I did 20 x 2 minute quarter miles ( run the 400 in whatever the time takes you but rest til the two mins are up, ex. if your run 70 secs - you get 50 secs rest.) Those were the most intense cardio workouts I've ever done, this exercise seems to be more oriented towards strength and top end speed... But I guess if your B.M.I is that high then you do work a lot harder ( considering the rest interval it still seems like a strength workout though)

[prospectballa01]

I know this is old but this is my first time watching this video, u dont need to prove anything to anyone else, all these guys making coments bout u taking steroids are either little sickly twigs, or big fat lards who cant get off their couches, and are mad at the world, just do what you do man.

[castromiguel723]

@bunrathabeta here's his original video > " 0tMwErDzTgw " copy past the code ;D

[datheat01]

Congratulations and keep up the good work!!!!

[irielion79]

Dude those videos of you proving you're the real deal really aren't necessary. I believe you are a good athlete 4 sure. Besides they prove you are clean at that moment.

[JiMMyLeeTJ]

hi great video =)

but is protein needed ?

[juniorthaproducer]

This guys def natural. I rock a similar body that took about 3 years of solid training day in and day out. Roided looks tend to have a ridiculous amount of vascularity and insane definition.

[roughneckasian]

@bunrathabeta I made this video a few months back. Just crazy how many more videos the original has gotten since then

[seres1022]

tiene las patas chuecas jajajaj

[iamjosef12345]

When stupid people see a jacked up guy they always accuse them of being on roids. Which is pretty stupid unless the effects of the roids are really obvious, anyways, what race are you ? Just curious XD

[theuppercut]

great work, you're legit bro. Great videos on proof etc.. Traps make ya look beast! Will be running my cardio in the sprint light jog fasion tonight

[sexcmuzza]

What time in the day would u complete this cardio routine?

[roughneckasian]

@ufc79andy your diet is the biggest key to fat loss. if that is off, it will be very difficult to lose weight and body fat. if you need help with that or any other aspects of fitness, sign up for my online persoanl training. but once you get your diet right, the weight will melt right off

[wrud14]

@roughneckasian Great video! It was very useful for me :) I just have one question, how tall are u? You look big for being asian haha! (I'm asian too, and i'm only like 5"7)

Thank you :)

[MakoMakoMakoMan]

@roughneckasian You make me feel bad about myself... I practically eat fast food everyday. I mean I don't get fat from it, but it's just a cheap source of calories and protein for me along with my protein shakes. I should probably start sprinting soon...

[blackbone330]

@MakoMakoMakoMan I second that! nothing wrong with eating fast food, indeed cheap protien and calories asap. plus have you seen the price of organic food????? Ridiculous... Ill just take the number 7 with a sweet tea...

[MakoMakoMakoMan]

@blackbone330 Tell me about it... With three dollars I can get 1000 calories and 60+ grams of protein. Pshhh.

[blackbone330]

@MakoMakoMakoMan Hehehe the world we live in... Taco Bell ftw!!!!

[GRUMPY346]

Well Done, Great Stuff!

[Manishh95]

i dont get who i should follow.. sixpackshortcuts or this?? HELP.

[hukanoobi32]

Stride out, bro. You're using a lot of unnecessary energy running so tight. Relax and just run comfortably. Get loose and flexible and running will get a lot easier.

[mogly1311]

@hukanoobi32 thats not as good for fat burning though, interval training is the best way to burn fat and thats a fact

[hukanoobi32]

@mogly1311 I'm not making a statement on the type of training, I'm talking about his running technique lmao

[DATBAWW34]

no way your natural ..... but hey what u do is your own choice .... u can do whatever the fuck u wanna do !!!!!

[roughneckasian]

@DATBAWW34 and I choose to be drug free. take care

[XristarasGamieste]

@roughneckasian dont listen to the fucking haters, the are propably just some lazy fat fucks..keep up the amazing work

[hgbeme]

@DATBAWW34 twinmuscle lol...but he looks and trains like a natural would

[roughneckasian]

@DATBAWW34 as many of my subscribers have told me before, haters will hate regardless of how much proof I put up. Even with all the scientific evidence I post up on youtube year in and year out, it will never be enough to quite the haters. Haters hear what they want to hear, see what they want to see and will turn many blind eyes to the truth (and scientific facts) if it does not fall within their beliefs. Sadly, you are one of them considering how much proof I provide in just this one clip

[RonaldBarone]

@roughneckasian If you have haters... that means you are doing your job right. Trust me on that. Cause if you were a failure, nobody would pay attention to you.

[khaqansaleemchanner]

yeah 1st part of this version of vid helped me coz ur previous video was not too much clear to me.. for the next half i wana say dnt give proofs to those who r just sitting on chairs while watching ur vids and commenting without knowing the truth beind the hardworks to get shaped. their goal is just to discourage in any sense. btw ur super barbell overhead rises are working great for me :)

[kel214]

@jordan0395 Yeah same here. Tuan is an amazing Athlete. I know he is All natural. You can tell he is anyways. He shows his dedication, and determination. He push himself over his limits. SO I know he is all natural.

[kel214]

Great video. This is a workout the track team does. My coach makes everyone do this but the catch is we have to get timed one minute or less which is very challenging. And we would have to do a lot of 400m. But great video Tuan.

[MrChunkyboi]

Hi Tuan! I have a question, say if your doing HIIT training with this 400m sprint. First you sprint your ass off for the first lap, take 10sec rest and sprint again and repeat. After that take 30sec rest and do that interval for as many times as you can. If you pretty much collapse and have a hard time breathing and you only discover you did only about 20-30min, is that a job well done? Or should you keep going until you cant do anymore?

[smoothMousePad]

I put a comment on one other video accusing this gentleman of using steroids. I want to use this opportunity to publicly apologize. I accused him and I was wrong. I apologize.

[nsxchris686]

after watching most of your videos and seeing your exercise i mean this to everyone that he is a natural.. i apologize for my other comment

[roughneckasian]

@nsxchris686 glad to see that you are willing to dig a little deeper. shows character to be able to admit that you made a mistake. just remember not to judge someone to quickly in the future before putting in the effort to see what they are really about.

[analkp]

THat was amazing seeing a guy your size sprint like that! sweet dude - inspirational!

[AashiquiTheri]

The original video was a bestseller. Thanks for the director's cut though! Starting my sprinting for the summer on Saturday! Will be doing this :D

[SKazclaw]

Can you lose fat by doing this 400m walk/run while gaining muscle? Or it's either one or the other.

[littlebit19801]

Nice abs ;)

[CeLesfLowRight]

your 1st vid already motivated me alot in fat loss!

from 88Kg without muscle down to 72 KG now including muscle mass...

but too bad i still cant beat your 1 minute to 70 secs 400m sprint yet.

anyway, thanks TUAN!

[roughneckasian]

@CeLesfLowRight wow, that is about 35 lbs in weight loss. Very happy to hear that the infomation in this video had a helping hand in that process. Keep it up. 

[bungmuffin]

@CeLesfLowRight try practice for 800m for endurance, and then 200s for speed. It will boost your 400 time

[CeLesfLowRight]

@bungmuffin thanks for the tips man!

but 800m sprint kinda insane for me..

i only do 4 x 400m(1 min interval) and i need around 3 minutes rest before workout cuz i feel dang exhausted after the run. anyway, ill try it out!

[bungmuffin]

@CeLesfLowRight It takes time, but 400 is a mixture of endurance and sprinting speed. There's no way to spring 800 m from the start, but treat it like an endurance race, to build stamina for your 400. Good luck

[omightyisis]

DUDE, where BTW is Chris?! We miss your wingman.

[johnnyu3]

This is very similar to how Roger Bannister trained & became the 1st person to run a sub 4 minute mile. He would do 10 400 meter sprints a day with a minute rest between.

[roughneckasian]

@johnnyu3 1 minute rest only. my god. if I did that, I don't know what would go first. me doing a face plant from my legs giving out or having a heart attack from not getting enough recover. I can barely recover after doing a recovery walk around the track and that is close to about 5 mins of recovery. that guy was something else

[cnwilliams59]

The original video was the first one of yours that I watched :)

[saiyansnake]

Haters gonna hate. When they say that you use the roids take it as a complement; because they don't have the drive and will that you have, they don't think anybody else can.

[ultimatelotus76]

Hey Taun, quickly becoming a big a fan. Not sure if mentioned already but how about just putting a link at the end of your videos for the haters and just having one video for them. Beats dedicating so much time to them on all your videos, the people that subscribe to you believe you're natural. All the best.

[MikeDunn]

Hey Tuan. What made you choose 400 meters? Would it work if you walked/ran 100 meters each? Also, do you believe in steady state cardio? Thanks.

[roughneckasian]

@MikeDunn I do both, but when walking the next quater mile, my body fully recovers and my heart rate goes back down to where my fat burning zone is. When runing and walking hundreds, my heart rate never fully recovers by the time I am already having to run the next 100 meters. On top of that, I run the 100 meters so much faster that the lactic acid builds up a lot quick in my legs and the amount of distance I can cover drops, which also limits how many calories I burn

[rak000]

Lol Tuan every single one of your new videos has the same stupid clip at the end with the yearbook. I dont think anyone thinks you juice. You proved 1,000,000 times that you got drug tested

[roughneckasian]

@rak000 sadly I wish that was the case, but there will always be new people watching my videos and some of them will be haters. just doing what I can to really make it hard for them to hate. but yes, I do get tired of making the videos and having to add my natrual clips. but, it works to reduce the hate comments.

[azuth20]

@roughneckasian You should wear those hate comments like badges of honor. If you have haters around you, it means you're doing something right. otherwise they wouldn't hate.

[goat6inboots]

@azuth20 well said! The moment you don't have haters or people who envy you, means you are not succeeding in anything...

[roughneckasian]

@goat6inboots very well said. but being human, it does get to me from time to time and takes away from repling to the people I should be repling too like yourself.

[roughneckasian]

@azuth20 that is one way of looking at it. thanks for the comment. made my day

[iranianboy123]

1995 i was 1 year old

[rak000]

@iranianboy123 lol bacheyeh khar :)

[topnotch1904]

Wassup bro! Just wanted to know how often you should these? My goal is building lean mass...i'm a pretty short dude about 5'4" 150lbs...maybe 12% fat...i have a decent sized build as far as my chest and arms go...but damn...I ain't got the stomach I used to bakc in high school.

[kevinvongratsavai]

tuan how did u get a nice looking arm teach me plzz or explain how!

[Admiralshark1]

one question tuan :) when is the best time to do the sprints and if i do it in the evening ,will i burn the calories to build up muscle ? thank you

[1TU3]

Hey I went to AMS, too! Graduated 8th grade in 91!

[euclidisrandom]

Is prohormones illegal in that type of competition?

[Craigster45]

what?!?! whyd u hafto deleate the origional one?

[RomanKalani]

awesome tuan!!...if im not mistaken, sprinting is anabolic and releases testosterone/ HGH in the body if done correctly, at the right intensity and short intervals. On the flip side, long intense bouts of cardio are catabolic....is that right tuan?

[TheMasterTori]

tuan you are great ! really we appreciate all your work you are a great inspiration for us and by the way haters exist everywhere don't bother yourself :)

tuan ! tuan ! tuan tuan tuan !!!!

[Bairr87]

i dont think you arent natural or anything but having to put these little proof clips on the end of your videos is getting kinda ridiculous man.

[roughneckasian]

@Bairr87 i could not agree more. but sadly, I get really tired of the haters as well.  when you receive hundreds of emails and comments weekly even though less than 5 to 10% of it is neg. it starts to add up. Just my way of limiting them from making comments.

[judeh101]

@roughneckasian screw haters man, do what you do :) haters mean nothing at all

[19may0001]

no matter what you do where you go there awalys gonna be haters, you be you and do ya thang fuck the haters and lames who hide behind a computer talking shit

[MetaIhead89]

Hey has anyone ever called you "Tuna"?

[roughneckasian]

@MetaIhead89 lol...yes. but its cool, honest mistake

[casketofdog]

tuan i ate two slices of pizza (first treat in over a month)

will this affect my perfomance

[roughneckasian]

@casketofdog just had some cheeseless pizza yesturday and did a monster leg workout today so my answer will be, I do not think so...lol.

[GlennW69]

Luv your video m8...but these remakes of old videos are not so fun to watch. I always think Yes,another video! And when i watch i see old footage... :( ...keep it up tough!

[dragonfireryu]

ITS GOKU!!!

[ultima15]

run like you really gotta poop while looking for a bathroom!

[CluckcluckPow]

Are leaner now than you were in this video?

[roughneckasian]

@CluckcluckPow about the same as of today, but need to be leaner for the contest

[IIGAIIAfTeRmAtHII]

Damn bro..

You can run your ass off..

Keep up the good work..

Cant wait until you win the Cronus

[leetsx]

sweet