Learning About Tabata Training | Dec 10, 2013 – SBWire

December 10, 2013
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Los Angeles, CA — (SBWIRE) — 12/10/2013 — One fitness trend that exploded in 2013 was various forms of High Intensity Interval Training. While there were several variations of this form of exercise, Tabata training was one of the more popular ones. But as trends come and go, how can a person determine if one style of exercise is right for them, or if they should vary their workouts with other styles?With Tabata training, participants are given a fast-paced and exciting way to tone muscles, improve cardiovascular health, and burn calories during a short allotment of time. This sounds fantastic to anyone pressed for time, but in order to get the most out of the workout, it must be done correctly.Tabata is structured in 4 minute blocks composed of eight 20-second intense bursts of speed or strength exercises, then combined with eight 10-second rest periods

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Learning About Tabata Training | Dec 10, 2013 – SBWire

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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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Metabolic Resistance Training – Part II | MNFitnessBlogger

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Metabolic Resistance Training | FitnesSay

February 21, 2013
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Metabolic Resistance TrainingIf you’ve been reading forums and internet websites about training lately, maybe you’ve seen some workouts plans marked as “MRT (paired sets)…” or something similar. And, unless you’re an ultra fitness geek, you probably have no idea what MRT is. Today, I’d like to help you geek out and tell you all about it.MRT is an acronym for Metabolic Resistance Training. It’s a type of strength training (weight lifting) that runs you through a cycle of exercises in quick succession, leaving your whole body exhausted and your metabolism on fire.There are three basic concepts to MTR to follow:1. Do a series of strength moves that alternate between non-competing muscle groups so that you can move from one exercise to the next with minimal rest

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Metabolic Resistance Training | FitnesSay

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Post Workout Protein Dare | Brad Pilon's 'Eat Blog Eat'

December 11, 2012
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I’m just about finished the next update of How Much Protein, and I think the new editions to the book will really help people understand my views on protein.However, on piece of research is too interesting for me not to share with you today…Most research conducted on the acute muscle building affects of post-workout protein have two interesting thing in common – they measure protein synthesis as a marker of muscle growth and the subjects in the studies are almost always fasted at the beginning of the study.Typically, the people in a study that is examining the anabolic affects of post-workout protein show up to the lab after an overnight fast, then will fast for an additional hour or two while the study is being set up. Then they workout, usually doing a a grueling leg workout of 8 sets of 8-10 reps using 80% of their 1 rep max on leg press. After the workout (which takes anywhere from 20-45 minutes) they are then given their post-workout drink either immediately or within an hour, and then they sit quietly while the researcher take measurements for 3-4 hours.It could be  anywhere between 12 to 16 hours of fasting before they are given the amino acids / protein.This type of research consistently shows that protein synthesis after a workout is higher with the addition of post-workout protein then without it, at least for the 2-3 hours that they typically measure.This is largely where we get the idea of  post workout protein having muscle building benefits.However, one group of researchers were curious if the pre-workout fasting was a confounder in these studies – If the large spike in protein synthesis found with post-workout protein was also a bit of an artifact of the fact that the subjects have been fasting.So they switched the design.They had a group of guys eat a standard dinner, then go to sleep. When they woke up they had a standardized breakfast containing about 500 calories and 30-50 grams of protein (depending on the subject)

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Post Workout Protein Dare | Brad Pilon's 'Eat Blog Eat'

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