Interval Training - Revisited!

"Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us."

- Hebrews 12:1

I've written about interval training and steady-state cardio in previous blogs including my most recent blog on how to combine interval training with steady-state cardio for the best fat loss results. However, I wanted to revisit the issue since it causes much confusion when someone is trying to lose fat or increase conditioning.

If you are limited in the amount of time you have to train, and you want to maximize your fat loss, then you will need to address your diet and resistance training program first.

As mentioned in the Hierarchy of Fat Loss, if you only have 3 hours to train each week, your diet and metabolic resistance training program will be the most important thing to address. However, if you have more time, you would want to include interval training and so on and so forth as described in the article.

As I've mentioned in previous blogs, I've also used the Tabata method. Although Tabata's may not be ideal for fat loss (although there could be that benefit over time), they are good for anaerobic conditioning. That's one reason why I recommend using them as a finisher after a weight workout. Tabatas are short, but intense and won't interfere with your weight training or strength and hypertrophy goals.

If your goal is to gain strength or size while maintaining your body fat levels (or possibly losing some fat), then short conditioning workouts like Tabatas work well.

I have also used the various methods posted in the Metabolic Acceleration Training blog for conditioning benefits. These are the methods that Alwyn Cosgrove has used with phenomenal results with his clients. And when it comes to research vs. real-world results, the real-world results prove their effectiveness.

There are also countless studies showing the benefits of intervals for fat loss and conditioning over traditional steady-state aerobic exercise. In fact, Alwyn Cosgrove put many of those studies in his Real World Fat Loss manual and DVD (many of which are also posted on his blog).

The reality is that there are not as many studies proving the effectiveness of the various metabolic acceleration methods he (and others) has used - but again, real-world results trump what the research says. And if he is training more than 200 people each year at his facility and has been doing so for more than 10 years and has found those methods to be the most effective for the thousands of people he's trained, that says something!

Not only that, but from my own experience and experience training others, these various methods work far better than what I see the majority of people doing in the gym.

Putting It All Together
Designing a HIIT workout shouldn't be too difficult. You're going to alternate periods of high intensity with periods of moderate or low-intensity for your recovery. This, of course, will be dependent on your fitness level and is fully adjustable as needed.

For example, if you can't sprint for the time required, you could jog or perform a fast walk for your "intense" portion of the interval and then walk for your rest or recovery portion.

Another benefit to interval training is that it doesn't require a lot of time. Many people will start out with as few as three intervals for a total workout time of 9-10 minutes (after your 3-5 minute warm-up). As for how often to perform interval training, I recommend anywhere from 1-3 days each week depending on the time you have available and your goals.

You can use a variety of methods for interval training (sprinting or jogging, jumping rope, weight circuits, bodyweight exercises, stationary bike, stair climber, rower, etc.) and you can use different work-to-rest ratios to make them more or less intense.

Typical work-to-rest ratios will be 1:2, 1:1.5 or 1:1. Which one you use will depend on your level of conditioning and goals. It would be a good idea to start with a 1:2 work-to-rest ratio and progress over time to 1:1.

Some of the most common work-to-rest ratios include the following:

• 30 secs "hard" (8-9 out of 10) with 60 secs "easy" recovery (4-6 out of 10)
• 30 secs "hard" with 45 secs "easy" recovery
• 30 secs "hard" with 30 secs "easy" recovery
• 45 secs "hard" with 90 secs "easy" recovery
• 45 secs "hard" with 75 secs "easy" recovery
• 45 secs "hard" with 45 secs "easy" recovery
• 60 secs "hard" with 120 secs "easy" recovery
• 60 secs "hard" with 90 secs "easy" recovery
• 60 secs "hard" with 60 secs "easy" recovery
• 90 secs "hard" with 180 secs "easy" recovery
• 90 secs "hard" with 90 secs "easy" recovery
• 120 secs "hard" with 120 secs "easy" recovery

From what I've researched (Alwyn Cosgrove and Craig Ballantyne seem to have the most information), 60-second "hard" intervals seem to be the most effective for fat loss. But 30- and 45-second intervals are also effective. I've used intervals ranging from as little as 10 seconds (using a Tabata-type interval) up to 120 seconds.

A sample interval training program for someone new to this type of exercise would be as follows:

• Warm-up: 3-5 minutes (fast walk, jog, bike, bodyweight circuit, etc.)
• Interval 1: Perform 30-second "hard" (8-9 out of 10) interval
• Recovery 1: Perform 60-second low-to-moderate-intensity (4-6 out of 10) recovery period
• Interval 2: Perform 30-second "hard" interval
• Recovery 2: Perform 60-second low-to-moderate-intensity recovery period
• Interval 3: Perform 30-second "hard" interval
• Recovery 3: Perform 60-second low-to-moderate-intensity recovery period
• Cool down: Perform 3-minute walk, slow jog, bodyweight circuit or bike

That's just one way to start out using a 1:2 work-to-rest ratio and a 30-second "hard" interval with a 60-second "easy" recovery period. For more ideas, see my blog How to Perform Interval Training.

In addition, here's a good article that John Berardi posted on his blog today about the topic of interval training, steady-state cardio and how to progress: Exercise Progressions

If you have any questions, let me know!

Australia Surpasses the U.S. in Obesity!

"I have great confidence in you; I have great pride in you. I am filled with encouragement; I am overcome with joy in all our afflictions." - 2 Corinthians 7:4

I was listening to a conference call with Craig Ballantyne of Turbulence Training last night. He mentioned that he sells many of his programs to people in Australia. Originally, he thought Australia was a very fit country even though he sold many of his training products to their citizens.

After speaking with a trainer in Australia, he found out that most Australians are actually overweight and many are even obese. I would have been surprised hearing this last night, however, my friend (Dan) in D.C. sent me a link to this article a couple days ago - CLICK ME!

I was a bit shocked when I read the article because, just like Craig Ballantyne, I thought Australians were much more fit than Americans. However, we now see that the obesity epidemic is spreading across the entire world.

As I mentioned in my previous blog, even the Japanese (a culture known to be fit and live long lives) are now trying to combat obesity.

This has become a world-wide epidemic. We need to do something about this sooner rather than later. It's affecting the quality of life for every man, woman and child in the world in which we live, and it's terribly expensive on the healthcare system.

Even with the amount of information available on the internet about nutrition and training, many people don't know where to begin or what to do.

Here are a few simple ideas everyone can implement today:

1. Eat more fruits, veggies, lean meats and healthy fats from fish, fish oil, nuts, seeds, avocados, peanut butter and olive oil.
2. Eliminate processed foods from your diet - If it comes in a box or is man-made, don't eat it!
3. Avoid soda (diet and regular), candy and anything made with high fructose corn syrup.
4. Avoid fast food and fried foods.
5. Read labels more carefully!
6. Drink more water each day.
7. Eat 4-6 small meals per day.
8. Move more! Take a walk each day for 20-30 minutes. Park at the back of a parking lot and walk to the store. Take the stairs instead of the elevator.
9. Hire a trainer or buy results-proven training programs that you can do at home or in your garage and backyard (see some of the links on my blog!).
10. Get 7-9 hours of sleep each night. Keep your room dark, quiet and cool. Try to keep electronics (phones, TVs, computers) out of your bedroom (they disrupt sleep)

By incorporating a few suggestions from the list above, you will help reverse some of the damage caused by poor nutrition and lack of exercise that can lead to obesity and a variety of health problems including diabetes, heart disease, cancer and more!

For some excellent training programs, DVD's and more that you can do at home, be sure to check out Art of Strength.

For a jump start on your fat loss, you can also check out the Warp Speed Fat Loss program.

Strength versus Conditioning

"If you fail under pressure, your strength is too small."

- Proverbs 24:10

I was recently emailing back and forth with a friend discussing his conditioning needs and workouts.

Due to a huge amount of stress in his life from various issues along with recent illness, he found himself at a point where he hadn't been training as much and was feeling out of shape and deconditioned. I addressed some of those other stresses and issues in his life and then began to discuss his training and current levels of fitness.

He showed me a plan of how he was going to improve his conditioning over the next several weeks with walking, burpees, interval training and strongman conditioning. After giving him some suggestions on how to progress, I noticed that he never mentioned his resistance (weight) training program during this time. After further inquiry, I realized that he had decided not to focus on resistance training until after he increased his conditioning.

I felt that this was a huge mistake, and I encouraged him to focus on his strength before his conditioning, as it makes no sense in trying to become more fit without becoming stronger first. He would only be a more fit version of his "weaker" self which in the end would not result in much improvement with his conditioning.

Not only that, but resistance training is a form of conditioning. Resistance training not only strengths the muscles, tendons and ligaments, but it also strengthens the heart and cardiovascular system. Resistance training with short rest periods or performed using supersets, tri-sets, circuits, complexes and hybrids can also be used specifically for conditioning purposes while strengthening the body.

Alwyn Cosgrove wrote a wonderful article about conditioning for mixed martial artists (MMA) where he said this:

Before we get into the actual exercise prescription, I should point out that I still believe that maximal strength levels should be achieved prior to endurance or energy system development. My theory is this: when we are talking about endurance – we are talking about power endurance or speed endurance or strength endurance. If we haven’t built up appreciable levels of power, speed or strength, then what the hell are we trying to endure? A low level of power? A low level of speed?

Conditioning coach Mike Boyle once pointed out that “It is significantly easier to get an explosive athlete ‘in shape’, than it is to make an ‘in shape’ athlete explosive. The first will take weeks the second may take years.”

This was exactly the point I was trying to make in my conversation, and it reinforces my belief that strength is the most important quality to build with your training. I also mentioned this in a previous blog.

Unfortunately, many people who begin training to lose fat or to "get in shape" tend to start from the opposite direction. They may start with steady-state aerobic exercise (walking, jogging, biking, etc.) and then work toward interval training and resistance training. When this approached is followed, it usually results in little to no progress and frustration. However, if someone were to begin with resistance training they would make more progress in strength and overall conditioning. This is also mentioned in Alwyn Cosgrove's article and blog about the Hierarchy of Fat Loss.

Whether your goal is to lose fat, gain muscle, increase strength, or become more fit or healthy, always begin with resistance training to accomplish your goals. Get stronger first, and everything else will fall into place. But don't forget that the number one step you should take is: NUTRITION. Everything starts with a proper nutritional program. Be sure to read my previous blog posts for tips on how to improve your nutritional plan.

Get on a good resistance training program such as Turbulence Training by Craig Ballantyne, Muscle Gaining Secrets by Jason Ferruggia, No-Nonsense Muscle Building by Vince DelMonte or Real Man Fitness by Zach Even-Esh.

My 12-Week Training Plan

"Don’t be afraid of those who want to kill your body; they cannot touch your soul. Fear only God, who can destroy both soul and body in hell." - Matthew 10:28

I recently finished a 12-week training plan that I developed myself using the knowledge I've gained in the last few years. In the past, I have followed programs written by other strength coaches. Some of them worked well and others didn't. But during that process, I learned more about my body and how it responded to certain training programs.

One problem I've noticed about many training programs is that they don't focus on all areas of strength, health and fitness. For example, there are plenty of training programs that are strictly designed to increase strength or build size. But they rarely, if ever, address other areas of strength (endurance, explosive strength, speed strength, relative strength, etc.), conditioning (cardio) or even overall health.

Many programs will plan an elaborate training program focused on weights but neglect conditioning. Some will even suggest not performing any sort of conditioning exercises while following the training plan.

So I decided to take the knowledge I have from all the books I've read and from my own experience and develop a 12-week plan that focused on raw strength, metabolic conditioning, strength endurance, explosive strength and overall conditioning. I achieved an increase in all of those things in the last 12 weeks - a feat that is not easy to accomplish.

Here's how my training program was organized:

Monday: Full-body Max Strength Training + Explosive Strength + Metabolic Conditioning Finisher (these workouts took about 1 hour from start to finish with a training partner)

Tuesday: General Physical Preparation (GPP) - This typically included a bike ride, some rope climbing and some other bodyweight exercises for fun and recovery from Monday's workout. Although I never performed many sets of the exercises (2-4), some of them were tough. Rope climbing is a strength workout in itself. These workouts varied in intensity depending on how sore or tired we were from Monday's training.

Wednesday: Metabolic Conditioning (I used a variety of short, but intense workouts that were different each week. I used ideas from Ross Enamait, Mountain Athlete and others). These workouts typically took less than 30 minutes and most were 15-20 minutes.

Thursday: Full-body Max Strength Training + Explosive Strength + Metabolic Conditioning Finisher (these workouts took about 1 hour from start to finish with a training partner)

Friday: Bodyweight Training for strength endurance and conditioning (I used Craig Ballantyne's Bodyweight 100-500 for these workouts. CLICK HERE to learn more about Craig Ballantyne and Turbulence Training). They ranged in length from 6 minutes to 43 minutes depending on how many exercises and reps I had to complete during each workout.

Saturday: Interval Training (Metabolic Conditioning). This included various sprint workouts ranging from 800m intervals down to 20-30 yard sprints.

Sunday: REST

Overall, this plan worked very well. I increased my strength in all the core exercises, I became leaner and much more fit, and I became more explosive with my box jumps and explosive exercises like power cleans.

I'm currently testing my 1 repetition maximum (1RM) in all the core lifts that I trained during the 12-week program. The main lifts used throughout the program on my full-body training days included:

Front Squats
Bench Presses
Barbell Rows
Deadlifts
Overhead Presses
Weighted Chins
Power Cleans

I will be testing my max strength in all of the lifts above (except for the barbell rows - no sense in training for a 1RM in that particuar lift due to the potential for injury). I will report back on my totals by the end of the week.

Lean for Life!

"I know and am convinced on the authority of the Lord Jesus that no food, in and of itself, is wrong to eat. But if someone believes it is wrong, then for that person it is wrong." - Romans 14:14

Here are a couple of the most important aspects of nutrition that help to get you lean for life. I picked this up from Craig Ballantyne of Turbulence Training - (CLICK HERE to learn more), and it definitely goes along with what I said in a previous post about nutrition.

1. Get enough quality protein in the daily diet. Protein has a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Protein is also a building block for maintaining and building lean muscle. And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits and high-fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I don't eat many grains, as I prefer to get most of my carbs from veggies and fruits. Fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! I've said this before, and I'm saying it again. Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as cause more cravings. Try to eat enough healthy fats daily. Good sources of healthy fats are raw nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, fish oil caps, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats but they are actually beneficial.

4. Avoid the two worst things in our food supply at ALL COSTS:

*Artificial trans fats from margarines, shortening and hydrogenated oils that are in most processed foods

*High fructose corn syrup (HFCS) which is in almost all sweetened products on the market.

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I believe that once you get a handle on these four main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.