Metabolic Resistance Training – Part II | MNFitnessBlogger

February 21, 2013
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Before I get into the specific types of workouts that qualify as MRT, let me tell you a little bit about why these workouts are so effective.For quite a long time now, health and fitness researchers have been preaching that strength training is an important component in a weight loss program. But over the past several years, with the advent of commercial programs like P90X, Insanity, CrossFit and others, strength training has evolved from something involving long hours of slow sets in the gym to something approaching what I would call balistic movement with resistance. And the truth is, both forms of strength training can be effective for weight loss (as well as for building muscle and gaining strength, obviously), but there is a problem with both of these types of workouts – they are not safe for the majority of the population, and not even for those who are quite fit.An old-school weight workout, which the fitness world has lately given the shiny new moniker “High-Intensity Resistance Training (HIRT)”, involves lifting very heavy weights for a few (6 or so) repetitions, resting for two or three minutes, then doing it again three or four more times before moving on to the next exercise. This type of training creates major metabolic changes in the body (especially the muscles and the systems servicing those muscles), but it is A) very time-consuming and B) very hard on the joints of anyone over the age of 30, regardless of how fit or strong they are

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No More Reps | Brad Pilon's 'Eat Blog Eat'

January 4, 2013
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I’ve started a new experiment.This one is a workout experiment where I will stop counting my reps for the next 6 weeks.Why do such a silly thing?For starters, I’m very attached to analytical training. If you’ve seen Anabolic Again, then you know I rely heavily upon percentage maxes, specific rep ranges, and specific rep progressions in my program design.However, I’m also a fan of getting the best results possible while doing as little as possible.  Eat Stop Eat is a perfect example. After all, fasting is getting results from doing nothing.So when it comes to nutrition I’m not a proponent of weighing every bite you eat or tracking your food on some spread sheet, but when it comes to exercise I tracked EVERYTHING.So in a sense, my exercise approach and nutrition approach are almost polar opposites.I’ve also noticed a negative to rep counting. I rely on them too heavily.I have stopped at exactly 10 reps when realistically I know I could have done at least 3 or 4 more before even getting close to failure.I have also NOT stopped when I should have because the program called for 5, even though I knew 4 was the right amount, I pushed for another rep anyways. This almost always ends in some sort of ‘tweak’, ‘pang’ or full blown injury.The other problem I’ve encountered counting reps is that I concentrate too much on the counting, not enough on the rep or the muscle being worked.So the experiment is to simply concentrate on the exercise and keep going until I get the right ‘feel’ then stop.The idea of paying more attention to the feel than the total rep count isn’t new any means.

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No More Reps | Brad Pilon's 'Eat Blog Eat'

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Womens body ideal measurements | Brad Pilon's 'Eat Blog Eat'

November 10, 2012
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In my last blog post I covered many of our Adonis equations and some people were asking how can I apply these equations to women?More specifically women have been asking ‘how much should I weight?’ and ‘What’s a healthy weight for me?’Both very difficult questions to answer and always controversial to tell someone ‘ideal measurements’, but here are our general guidelines…For those of you have been following the Venus Index workout, this is the ‘rule of sevens’ we developed, only simplified into one equation.It’s actually very similar to the men’s equation, but also very different.Our equation for women (Called the Venus Equation) is as follows:C x H3Where “H”= Your height in meters and the coefficient “C” is what we use to control for age just like we do for men.  C = 10 at the age range that is associated with the highest degree of lean body mass in women… And this is where we start to see some very important gender differences.While men are in ‘maximal muscle potential’ between the ages of about 18-25, women don’t hit this phase until much later in mid-life (around 45 years of age). I’ll explain why this is ultra-important, but first the age ranges for the coefficient C are as follows:18-24 = 9.625-34 = 9.8 35-54 = 10 55+ = 9.8(With the standard deviation being 0.5)So for your average 5’6” women who is 36 years old the equations would be as follows (LBM means lean body mass):LBM = 10 x 1.67643LBM = 10 x 4.711 LBM = 47.11 KGLBM = ~104 POUNDSIn this case ~104 pounds would be the average lean body mass for a women aged 36 who is 5’6? tall.Now to get the range, we use the Standard deviation. Since Lean Body Mass is normally distributed, we can use 2 standard deviations to the right or left of average to get the range that 95% of the population is likely to fall into.In this case the range would be between:9 x 4.711 and 11 x 4.711or94 to 114 poundsAnd this is where it gets fun.  So we would expect a 5’6? woman at age 36 to have a Lean body mass that would fall somewhere within this relatively small range.***NOTE: Some people missed this part, but the equation above is for LEAN body mass, not TOTAL body mass.***Now part of the Venus Index is trying to create an ideal look through having a well proportioned body, and this is where these numbers are so important. With men, having a high amount of muscle mass is a visual queue for ‘youth’ since the highest amounts of lean body mass are found in men usually around the age of 25. For women it is different, too much muscle can actually make a woman look older since the highest amount of lean body mass is typically found in women aged 45+.

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Womens body ideal measurements | Brad Pilon's 'Eat Blog Eat'

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Metabolic Resistance Training | Rdella Training | No BS Strength …

December 19, 2010
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There’s always new fitness training methods and buzzwords popping up.Some things stay the same, but maybe called something new.That’s the case with MRT or Metabolic Resistance Training, which has actually been around for quite some time.It also has many different names, such as EPOC (excess post-exercise oxygen consumption).Whatever you call it, it seems to be gaining popularity these days and rightfully so.What is MRT?You’ve probably heard of circuit training before right?Again, the concept is really nothing new.The new term for this in fitness is Metabolic Resistance Training.What exactly does that mean?It basically means that you are doing shorter, higher intensity workouts moving quickly through the exercises in a “circuit like” fashion.It’s basically combining resistance exercise with cardiovascular training.What this does is “rev up” your metabolism to burn body fat.Let me explain.Your body is in oxygen deficit for many hours post exercise (hence the name EPOC).The key to MRT is short, intense exercise programs that increase your body metabolism.  The end result is a fat burning machine, so to speak.Research has shown that there are great benefits following this type of training.The major benefit is that after resistive training, your body’s metabolism (how your body burns energy) is ramped up for as many as 38 hours post exercise (in a study by Schuenke, et al).That’s a pretty significant result.You work out and your body continues to burn calories for many hours after you’re done.This effect is known as the “afterburn effect“.This is a major difference from aerobic conditioning, such as running on the treadmill for an hour.This type of exercise only burns the calories during the exercise, not for the hours after, as is the case with resistance exercise.Strength training essentially continues to burn the calories while you sleep, while at rest, and maybe even up until your next workout.And here’s another benefit of resistance training as compared to aerobic exercise alone.Building lean muscle makes it easier to lose fat.Why?Because muscle is much more efficient at burning calories.  Fat is not.By adding 1 pound of muscle, your body may burn up to 50 extra calories per day.This says that muscle tissue is a highly effective component of an efficient metabolism process that helps your body to burn body fat.MRT or Metabolic Resistance Training may be a newer fitness buzzword, but the concept is proven.This type of training provides for endless training options, especially if you’re limited on time.You can have quick, highly effective workouts that will help to blast the body fat (with the proper nutrition, of course).So, think about training “metabolically” for fat loss, increasing strength, and enhancing performance and energy.The long cardio routines can be beneficial too, but not to the extent of MRT and that type of training DOES NOT create an “afterburn” type of effect.If you truly enjoy long cardio routines and your goals are running marathons or other endurance challenges, then continue to do so.But if your goals are fat loss and lean muscle building, MRT is a great training method for these results.

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Metabolic Resistance Training | Rdella Training | No BS Strength …

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