Time Efficient Exercise

Do the math: 30 minutes of interval-type training (e.g., 1:00 of all-out effort & :30 of rest) and working at a pace equivalent of running a 7:00 mile for a 150 lb. person burns approximately 500 calories as compared to 60 minutes of steady-state training (e.g., low-level, continuous work) at a pace of 12:00/mile for a 150 lb. person (576 calories).

To maximize time-efficiency and calorie-burning, WORK HARDER and shorten the length of your sessions. 


Ken Mannie is one of the smartest strength and conditioning coaches on the planet

http://baye.com/exercises-equipment-modes-and-rep-duration-the-question-of-superiority/ 


Pop Quiz

Which one of these three exercise prescriptions would give you the best chance of losing abdominal body fat? (all sets being challenging):

A) 3 x 50 sit ups.
B) 6 x 30 sit ups.
C) 2 x 20 squats or leg presses.

Answer: C.

You cannot spot-reduce body fat and sit ups don't create a high energy demand. The squats or leg presses involve more muscle mass (higher energy demand), thus -- all other factors being equal -- they would be the best option. Don't fall prey and waste your money on the latest abdominal gadget advertised on some obscure television channel. 


No Equipment Required 

1. Front to backs. Get down on the floor and touch your chest to the floor - stand up - get down on the floor and touch your shoulder blades to the floor, then repeat. Do this for 3:00 continuously - rest 1:00 - then repeat for 4 more rounds. Total workout time = 20:00.

2. Run in place x 1:00, push ups x 1:00, body-weight squats x 1:00, ground pull ups x 1:00. Rest :30 and repeat the sequence two more times. Total workout time = 15:00.


Muscle...you need it

I am no longer shocked by all the exercises, devices, and purported newly-discovered programs that address the elusive health/fitness goals we desire, especially muscle development. It's inevitable: we have more people roaming the Blue Marble (and needing to create a niche for themselves), the proliferation of the Internet, mega-television channels/infomercials, and a vast amount of health/fitness magazines available in book stores and magazine racks at the grocery store. It has created senseless confusion and wasted efforts (not to be confused with the ubiquitous term "muscle confusion" that has been popular). Sadly, it is getting worse. It's time to cut to the quick on some welcomed and refreshing facts:

MUSCLE tissue is metabolically active! Build it and you will 1) become stronger and 2) burn more calories whether you're male or female. Gals, you are not going to grow huge muscles and look like a man. You have a different plumbing system than men. Guys, the average man has to bust his butt to grow even nominal amounts of muscle tissue. Either way, you better work your butt off or you'll get soft and lose your potential to burn more calories. It's not rocket science; basic strength training principles work.

The whole "cardio" thing? It's MUSCLE that moves the body, so work them hard to challenge and stress them. And guess what? You will stress your heart-vascular system! Better to do a demanding 20 minute workout than a low-level 50 minute walk in the park. An upside...you will have 30 more minutes to apply to something else.

MUSCLE gives you shape, "tone", a "fit" look, and confidence. Hit the weight room as opposed to doing an easy, non-demanding workout in an aerobics class or on treadmill while watching The View.

Building or maintaining MUSCLE also strengthens and fortifies your skeletal joints. This can safeguard against potential injury that may occur while doing everything from getting out of your car, playing with your kids, or competing in a weekend softball tournament.

MUSCLE is sexy...fat is not. Do the math.

Way too many health risks can be related to an over-abundance of adipose (fat) tissue. Can’t think of any when you have more MUSCLE.


The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training

http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf


"This Bullshit is Not Exercise"

http://baye.com/pwr-stupid-exercise-videos/


No time to work out?  Think again...

There are 168 hours in a week. Training 3 times per week for 1-hour = only 1.79% of the entire week. That is doable.

Not convinced? Let’s get realistic:

Work 8 hours/day at 5 days/week = 40 hours.

2 hour preparation and travel time to and from work each day (2 x 5) = 10 hours.
30 minutes for each meal eaten each day (x 3 = 1.5) x 7 days = 10.5 hours.
Sleep time at 8 hours per night (x 7) = 56.
TOTAL FOR WEEK = 116.5.

168 total hours in week – 116.5 = 51.5 remaining hours for other things (e.g., family time, recreation, errands, relaxing, etc.).

3 x 1-hour training sessions each week = 5.8% of the remaining 51.5 hours.
3 x 45 minute training sessions each week = 4.37% of the 51.5 remaining hours.
3 x 30 minute training sessions each week = 2.9% of the remaining 51.5 hours.

Find the time, make the time, stick with it, no excuses 


The Myth of Core Stability

http://baye.com/the-myth-of-core-stability


High Intensity is Key for Both Cardio and Weight Benefits

http://fitness.mercola.com:80/sites/fitness/archive/2012/07/13/high-intensity-resistance-training.aspx?e_cid=20120722_WNL_art_3


Wake up!!

Most people seeking a way to look better are over-FAT.  1) They don't exercise and 2) they eat AND DRINK crappy foods. This is the recipe for sadness as over-time it gets worse. There is a solution, though. Grow a pair and do this:

1. Eat better - fewer and more nutritious calories.
2. Strength train - yes, do resistance training that stimulates muscle to grow and consequently burn more calories.
3. Cardio? It's better than nothing, but understand it burns fewer calories per time spent if you walk on a treadmill for 45 minutes (-300 calories, give or take) then head back to the palace and negate that "workout" by shoving a bag of chips and a soft drink (+ 300 calories) down your food chute.
4. The Pain of Discipline or Pain of Regret: Your Choice!


High Intensity Interval Training (H.I.I.T.) – A Fantastic Option for Fat Loss

You hear it all the time: "Train in your aerobic zone to maximize fat burning." Training in your aerobic zone means exerting effort so your heart rate is maintained between 60% to 80% of maximum (depending on who you read) for an extended period of time (i.e., 45 minutes of steady state of exercise on a treadmill, elliptical, road-run, etc.). The question is this: is this the best exercise prescription if you're attempting to shed body fat?

Let's take a look at the facts.

On one end of the energy-demand continuum you have sleeping/lying down. This is pure aerobic (with oxygen) and fueled by body fat only. On the other end you have maximal exertion such as sprinting/intense strength training. This is anaerobic (without oxygen) and fueled primarily by immediate stores of ATP, then stored muscle glycogen and circulating blood glucose (blood sugar). Doing absolutely nothing (i.e., sleeping - the essence of "aerobic") burns very little fat since the energy demands of sleeping is minimal and your body has virtually an unlimited supply of fat. As you increase intensity of effort, the substrate for energy demand shifts to immediate stores (CK mechanism) and eventually glycolysis because the muscles do not have time to "aerobically" kick-in for the more intense, immediate demand.

This is where confusion arises: training "aerobically" does burn a greater proportion of body fat, but due to the aforementioned facts, not a whole lot. Stepping up the intensity taps more of the "anaerobic" sources (immediate ATP, muscle glycogen and circulating blood glucose), so it is assumed that working at a higher intensity is not appropriate for targeting body fat stores. Hmmm, makes sense, right?

Not exactly!

The key to fat loss is creating a huge energy-output surplus so stored adipose fats (i.e., mid-section, triceps (women) and buttocks) are tapped to supply energy IN THE RECOVERY PROCESS. That is, working at a high level of intensity uses immediate ATP stores, muscle glycogen, blood glucose and intra-muscular fat stores (yes, fat is available within muscle) - but due to the high-demand exercise, the adipose sites are visited during the post-workout recovery period in order to facilitate complete recovery and energy replenishment. E.P.O.C. = Exercise Post-Oxygen Consumption. Look it up.

A number of studies have been performed relative to the above. Check this one out:

http://www.cbass.com/FATBURN.HTM

Time-efficient examples (much better than a 45 minutes workout at a steady-state):

:30 work/:15 rest x 20 minutes.
:20 work/:10 rest x 15 minutes.
1:00 work/:30 res x 25 minutes.
:45 work/:20 rest x 10 minutes.

The bottom line: Exercising at low intensity and steady state and for an extended period (i.e., treadmill walking for 45 minutes) does burn some calories, but performing high-intensity interval training (i.e., bust your butt for :30, rest :15, repeat x 20 minutes) actually uses more energy - and thus ultimately more stored body fat (all other factors being equal) -- in less the time as compared to conventional steady state exercise options.

Take home message: to shed body fat, train as hard as you can in 20 minutes rather than easing up and plodding away for 45 minutes.


 The Significance of Calories

1/2 stick of butter (4 oz.) = 405 calories. You're thinking..."an awful choice of food...it's all fat."
1 cup of homemade granola (4.3 oz.) = 598 calories.
You're thinking..."A much healthier option...low-fat, good carbs." More people would be inclined to consume the cup of granola over a 1/2 stick of butter.
Do the math.


Yoga: A Sub-par Option for Physique Development

Could someone PLEASE explain the physiological mechanisms of adaptation and/or the proven science behind these Yoga maneuvers that supposedly "Sculpt a Sexy Stomach?"

http://www.self.com/fitness/workouts/2010/06/yoga-for-abs-workout-slideshow?mbid=synd_yshine#slide=1

A few issues:

(1) The Stomach is an internal organ, part of the digestive system. I have never seen one surgically-exposed (let alone a sexy one) other than in photos. The only way to truly determine what level of "sexiness" the stomach organ has would be to consult a surgeon who specializes in gastric bypass procedures. They have seen them up close and personal, but I doubt that many find one a turn-on.

(2) HOW MANY TIMES DO I HAVE TO SAY THIS: ONE CANNOT SPOT-REDUCE ABDOMINAL FAT BY DOING A LONG LIST OF ABDOMINAL MUSCLE-TARGETING EXERCISES!!!!!!!!!! WAKE UP, PEOPLE! TO GET A "FLAT STOMACH" ONE NEEDS TO (a) EAT PROPERLY AND (b) GET OFF THEIR YOGA MAT AND PERFORM GREATER CALORIE-BURNING EXERCISE, WHICH YOGA IS NOT (that fact is well-documented...look it up). If you want to spend time doing Yoga to relieve stress, fine, but you are a complete card-carrying moron if you opt for it as a path to a "sexy stomach."

(3) For an older man, I have well-developed ABDOMINAL muscles, obtained by routinely performing a MINIMAL number of direct abdominal strength training exercises along with other exercises for the entire body. I do not have an extremely "flat stomach" due to the fact I have some subcutaneous abdominal FAT covering my abs.

(4) If my goal was flatness and sexiness in my abdominal area, what would be the best option?

(a) Yoga.  Un-uh

(b) Addressing my diet (the BIGGEST factor) and engaging in more frequent, higher-calorie demand exercise.  Uh-huh.


Fitness Center From Hell 

How many memberships could you sell here?

On the right side is a row of Versa Climbers…no televisions nor reading material. Ear bud music allowed provided you work hard.

RULE: Once on the climber, you cannot get off until a minimum of 1,500 feet are climbed.

On the left is a line of strength training equipment set up to address all muscle groups in a circuit fashion.

RULE: You only get 20 minutes to train...no long rest breaks, all sets to momentary muscular fatigue, you must include a multi-joint leg exercise.

Other amenities: a drinking fountain, plenty of trash cans with liners, and 70's & 80's rock music emanating from a speaker system.


On Jogging/running and Weight Loss... 

Remember, jogging/running is a single-support endeavor (one leg is taking all the force each stride). Your joints have to deal with that THOUSANDS of times when you "go for a jog/run" to burn calories. Because of the constant extreme forces exerted, injuries can occur.

Now, if you love to run, then go for it. Similarly, if you love to sky-dive, rock climb, swim the English Channel, mountain bike, cliff dive, etc., then have at it but understand their risks.

If you want to maximize calorie usage in exercise, YOU DO NOT HAVE TO RUN! Strength train in circuit fashion, get on a Versa Climber and climb (low impact) 2000 feet, walk with alacrity up and down a steep hill for dozens of repetitions, or do any low-impact activity that is demanding. More importantly, monitor your nutritional intake so you take in an appropriate number and type of calories. That is 80% of the weight loss effort.


It's a Constant Battle...

Food manufacturers have commandeered our brains with three substances: sugar, fat and salt. Put them all together and it's like a Mardi Gras parade. Bring on the Leptin!

http://www.cbass.com/ExerciseCurbsAppetite.htm

Dumb it down...
 
> If it comes out of the ground and not processed, eat it.
> Water...it is free, plentiful, and good for you.
> Find a hill and walk/run up and down it until you are tired, then do some more.
> Go to the gym and do one upper body pushing, one upper body pulling and one multi- joint lower body exercise for 3 rounds of as many repetitions you can perform.
> No equipment? Push ups x max reps --> pull ups x max reps --> burpees x 10 --> walking lunges x 15 each leg... for 3 to 4 rounds. Done in fifteen minutes.
> 4 to 5 meals/day consisting of a fruit or vegetable, chicken breast/tuna/beans & H2O or skim milk.
> Work in a tall building? Walk up and down the stairs for 10 to 20 minutes during the lunch hour.
> Sit at a desk all day? Every hour, do 20 squats, max push ups and 20 bent-over rows with an object.
> Walk or cycle to work...or park your car far away from your workplace.
> Wear a weighted vest under your clothes throughout the day. Dealing with the extra resistance will burn more calories.


Begin Doing SOMETHING

For the uninitiated out there, here are a couple of simple workouts you can do to at least start doing something:

1. No equipment required: front to backs. Get down on the floor and touch your chest to the floor - stand up - get down on the floor and touch your shoulder blades to the floor, then repeat. Do this for 3:00 continuously - rest 1:00 - then repeat for 4 more rounds. Total workout time = 20:00.

2. Run in place x 1:00, push ups x 1:00, body-weight squats x 1:00, ground pull ups x 1:00. Rest :30 and repeat the sequence two more times. Total workout time = 15:00.

Begin doing SOMETHING

For the uninitiated out there, here are a couple of simple workouts you can do to at least start doing something:

1. No equipment required: front to backs. Get down on the floor and touch your chest to the floor - stand up - get down on the floor and touch your shoulder blades to the floor, then repeat. Do this for 3:00 continuously - rest 1:00 - then repeat for 4 more rounds. Total workout time = 20:00.

2. Run in place x 1:00, push ups x 1:00, body-weight squats x 1:00, ground pull ups x 1:00. Rest :30 and repeat the sequence two more times. Total workout time = 15:00.


The way I saw it on July 14, 2008. It still applies today!

http://www.naturalstrength.com/2008/07/way-i-see-it.html