This is what High Intensity Interval Trainng is all about. In this bad-ass video clip cover model Joe Donnelly, and M&F Science editor Dr. Dan Reardon get to work with a brutal fat scorching, muscle building HIIT routine.
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Training Techniques – Are You Ready for HIIT? – Muscle & Fitness
If you know me, then you know one of my hobbies (okay maybe obsession is the right word…) is to read fitness magazines and studies, watch videos, experiment, ect. There is SO much out there, I like to be ahead of the game and be able to personally speak to what works best for me. Well, one thing I have been constantly hearing about is Tabata Training. Blasting fat in only 4 minute workouts? Hmmm I had to try it.
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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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The Zombie Apocalypse Survival Workout is an intelligent cross training design with a Zombie twist put on it to make it more fun. It was made to help people build strength and muscle, build speed, develop insane endurance and work capacity, get leaner, build resistance to injuries, jump higher and swing harder.Designed and created by John Romaniello the founder of Roman Fitness Systems. Romaniello a well-respected trainer, coach who has devoted his life to the fitness world. He recently signed a book deal with a major publisher.
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Intermittent fasting, or any fasting for that matter, is a tool.For most, it’s a tool that is used to reduce body fat.So in that sense, people use intermittent fasting for the purpose of losing weight, and more importantly for losing body fat.At this level, they are ‘purposefully fasting’, which is fantastic, however it is not my ultimate goal for you to take away from Eat Stop Eat.Learning that fasting can cause weight loss is one thing (and it is a great thing), but there’s another approach to fasting, and that is fasting WITHOUT purpose.This is my ultimate goal with Eat Stop Eat – to help you reach a point where you are no longer fasting to lose weight, but are fasting because you’ve realized that you really don’t need to eat at that time.In other words, I want you to progress from occasionally ‘fasting’ to occasionally ‘not eating’.That’s it.Accomplish that, learn to not eat when you don’t need to eat, and you don’t need any more weight loss or diet information. You no longer need to surf the internet looking for diet information, or new tricks to help you lose fat. Because in my opinion you’ve transcended this type of desperate approach to weight loss.If you can do this then I think you’ve reached what I consider to be the highest level of eating. You eat when you feel you need to eat, and you enjoy that eating. When you don’t feel like eating, you recognize that you don’t HAVE to, and therefore, you don’t eat.Sounds simple, but consider that the science of nutrition is becoming more and more complex everyday yet it still hasn’t really moved us any closer to understanding ‘HOW’ we should eat.So for me, this is the ‘HOW’. And it’s what I want for you – Understanding that it’s OK not to eat at the times you don’t feel like eating and that it is also OK to eat when you feel like eating.BPPS – I still fast for 24 hours once or twice a week, but I also practice the idea of ‘not eating’ when I’m not purposefully fasting. Tagged as: Brad Pilon, intermittent fasting, weight loss tools
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Whether you’re heading home for the holidays or hosting guests at your place, it can be a challenge to get out to the gym for your regular workout. Since we’ll be a whole lot merrier if we fit in a good sweat, I’ve put together the HOME FOR THE HOLIDAYS HIIT— a fast and effective 30-minute calorie-blaster that we can do anywhere!Wishing you and yours a happy and healthy holiday! HOME FOR THE HOLIDAYS HIITQuick Warm-up: 2 minutesRunning butt kick: 1 minuteAlternating lunges: 1 minuteCircuit 1: 9 minutes totalRepeat the following 3 times, minimizing rest between exercises.High knee runs: 1 minuteSquat jumps: 30 secondsAbdominal crunches: 30 secondsRest/walk around/jog in place: 1 minuteCircuit 2: 9 minutes totalRepeat the following 3 times, minimizing rest between exercises.Crab kicks: 1 minuteKnee-up Jump Lunge, right leg: 30 secondsKnee-up Jump Lunge, left leg: 30 secondsRest/walk around/jog in place: 1 minuteCircuit 3: 8 minutes totalRepeat the following 2 times, minimizing rest between exercises.Quick squats: 1 minuteSki jumps: 1 minutePush-ups: 30 secondsMountain climbers: 30 secondsRest/walk around/jog in place: 1 minuteStretch & Cool-Down: 2+ minutesEXERCISE DESCRIPTIONSRunning Butt Kick – Run in place, kicking your legs back so that your heel strikes your glute with each kick.Quick Squats – Perform full-range, un-weighted squats as quickly as you can.Crab Kicks – (See demonstration picture.) Sit on the floor with your hands palms-down resting on the ground by your glutes. Feet should be flat on the floor with knees drawn toward your chest. Push your hips up
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How could you get on the right way to discover The Zombie Apocalypse Survival Workout Review ? or the credibility of John Romaniello ? The most important thing is to notice the correct review details first. Find them out here then you’ll know that there’s no scam allowed at thezombieworkout.com.The Zombie Apocalypse Survival Workout is a 12 full week program that’s going to shape any person into a down and dirty badass.
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John Romaniello The Zombie Apocalypse Survival Workout Review …
By Duke Medicine News and CommunicationsDURHAM, N.C. – Aerobic training is the best mode of exercise for burning fat, according to Duke researchers who compared aerobic training, resistance training, and a combination of the two.The study, which appears Dec. 15, 2012, in the Journal of Applied Physiology, is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight.
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Aerobic Exercise Trumps Resistance Training for Weight and Fat Loss
As a follow up to my last post, here is my guide explaining if you should be bulking overeating eating more or dieting… AKA how to make the BMI kind of useful.***Truth be told, I dislike the word ‘bulking’ and even ‘overeating’. The real question should be: ‘are you eating enough to build muscle’, but for the sake sanity I’m going to use bulking and overeating in this post…but you know what I mean***Not everyone should bulk, I hope I made that perfectly clear in my last blog post.However, I hope the fact that some people can eat more was equally clear.So how do you tell if you should be eating more or dieting (or somewhere in between)?Simple, you borrow a whole heap of info from the Adonis Index.Firstly, lets look at your Lean Body Mass – The amount of lean mass you can carry (and thus muscle mass you can carry) is largely dependent on your height.This is the Adonis Equation for predicting the possible range of Lean Body Mass a person is likely to carry at any given height:Lean mass (kg) = C x H3.2Where H is your height in meters and C is the coefficient we use to account for age.The standard deviation is roughly 0.5.OK now for “C” use the following numbers:If you are between 20-24 use 11 If you are between 25 and 34 use 10.9, if you are between 35 and 44 use 10.7 If you are 45 and older use 10.5 So using myself as an example:I’m 5’10? or 70 inches tall.To get your height in meters simply multiply your height in inches (70) by 0.0254.In my case I get 1.778(if you are lazy just go to Google and type “how tall is X inches in meters?”)Plugging my height into the equation and using the Coefficient for my age (10.7) I get the following:10.7 x 1.7783.2Now for the standard deviations – if we add or subtract 2 standard deviations from C then we get the lean mass for roughly 95% of the population of 5’10? guys.So for my height there is a 95% chance my lean body mass is somewhere between:9.7 x 1.7783.2 – 11.7 x 1.7783.2orSomewhere between 61.17 KG and 73.8 KG. Since I’m Canadian and for some weird reason still think of body weight in pounds, this would be:134.5 and 162 pounds of Lean Body Mass.OK, so now we know that realistically 162 pounds would be a best case scenario for 35 year old me. At 10% body fat that would be a body weight of about 180 pounds, which would be pretty darn impressive on my frame.However, I’m NOT 180 pounds at 10% body fat
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You know what happens when you try to ‘bulk up’ (AKA bulking) with intermittent fasting?The same thing that happens when you ‘bulk up’ without intermittent fasting – you get fat.The concept of eating as much as 10,000 calories a day to build muscle is perpetuated by a few small groups of people: 20 year old guys (because it works for them as they’re still kids) Supplement companies Writers affiliated with supplement companies People using steroids but who don’t want to tell you that they are using steroids And last but not least (and likely the largest group); people who have been influenced by the opinions of the aforementioned in group 4. …That’s it.The most convincing evidence for grown men building muscle while bulking comes from guys I know who were using steroids and had to explain the new muscle growth to their friends/parents/loved ones/and anyone else who asked “how did you get so big?”The standard answers you get from guys who use steroids who don’t want to admit it goes something like this: “I’m just eating a ton of calories and getting my protein”So where does Intermittent Fasting fit into bulking?In my extremely biased opinion, Eat Stop Eat is one of the absolute best ways to lose fat and keep the fat off for good… but bulking? I don’t see a connection.Intermittent fasting, carb cycling, calorie cycling, protein cycling, high fat, high carb, they’re all different ways of desperately trying to make ‘eating for size’ actually work.But here’s the truth:Calories are permissive to the muscle building process. The driving force behind muscle growth happens in a gym, in a syringe or the combination of the two.Yes, Protein is also important. If you are not eating ‘enough’ you can hinder muscle growth
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Intermittent fasting and bulking | Brad Pilon's 'Eat Blog Eat'
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