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!

Low-Carb and Mediterranean Diets are Both Winners for Fat Loss!

"You cause grass to grow for the livestock and plants for people to use. You allow them to produce food from the earth..."
- Psalm 104:14

In one of the longest and largest studies comparing dueling weight-loss techniques, a low-carb diet and a Mediterranean-style regimen helped people lose more weight than a traditional low-fat diet.

The low-carb diet also helped improve cholesterol more than the other two. All three approaches (the low-carb diet, a low-fat diet and a Mediterranean diet) achieved weight loss and improved cholesterol, but the low-carb diet and Mediterranean diet were the clear winners.

Average weight loss for the low-carb group was 10.3 pounds. Those in the Mediterranean diet lost 10 pounds and those on the low-fat diet dropped 6.5 pounds. The low-carb group had the most improvement in several cholesterol measures, including the ratio of total cholesterol to HDL (the "good" cholesterol).

Most of the participants were men and all men and women in the study got roughly equal amounts of exercise (but it did not state what type or how much exercise).

As for how the diets were broken down, the low-fat diet restricted calories and focused on low-fat grains, vegetables and fruits with no more than 30 percent of calories from fat.

The Mediterranean diet had similar calorie, fat and cholesterol restrictions, with an emphasis on poultry, fish, olive oil and nuts.

The low-carb diet set limits for carbohydrates, but none for calories or fat. Dieters were encouraged to choose vegetarian sources of fat and protein (and not a lot of butter, eggs and cream).

Once again, low-carb diets prove to be healthier and more effective for fat loss. However, I should clarify that a low-carb diet doesn't mean you no longer eat vegetables and fruits. In fact, a low-carb diet should include as many fibrous vegetables as possible along with low-calorie, low-sugar and low-carb fruits such as berries (blueberries, strawberries, raspberries, blackberries), apples and oranges.

A lower carb diet is easy to follow if you remember the following tips:

• Eat protein with every meal from lean meats (organic beef, chicken, fish, bison, venison, etc.), eggs (whole eggs, preferably organic) dairy (organic milk, yogurt, cheese and cottage cheese), raw nuts and protein powders
• Eat plenty of vegetables with each meal - the greener and more colorful the better (broccoli, spinach, green beans, asparagus, peas, zucchini, brussel sprouts, green peppers, lima beans, squash, tomatoes, onions, mushrooms, etc.)
• Eat plenty of healthy fats from olive oil, raw nuts and seeds, avocados, natural peanut butter as well as fats from lean meats, whole eggs, dairy products, etc.
• Limit starchy carbohydrates such as grains (bread and corn), potatoes, rice, pasta and sugar.

In fact, Mike Roussell recommends following the six pillars of nutrition:

1. Eat five or six times a day.
2. Limit your consumption of sugars and processed foods
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, juice, etc.)
5. Focus on consuming lean proteins throughout the day.
6. Save starch-containing foods (in small quantities) until after a workout or for breakfast.

If you follow the tips above and consume a lower carb diet, you will be able to lose fat and improve your health. Adding exercise to your nutritional program in the form of resistance training and high-intensity interval training will increase the benefits to your health and body composition.

Tabata Interval Training!

"I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified." - 1 Corinthians 9:27

Thursday's workout was short but very intense. After a 2 1/2-minute bodyweight warm-up consisting of squats, pushups, lunges, mountain climbers and a few other exercises, I used the Tabata method for a four-minute workout to help burn fat and elevate my metabolism. I finished with another 2 1/2-minute bodyweight cool down using similar exercises as the warm-up.

The Tabata method was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan in 1996. In the study, Dr. Tabata compared the effects of moderate-intensity endurance training (aerobic) and high-intensity intermittent training (Tabata intervals) on VO2 max and anaerobic capacity.

The results of the study: The moderate-intensity training group produced a significant increase in VO2 max of about 10%, but it had no effect on anaerobic capacity. The high-intensity training group improved their VO2 max by about 14% while increasing anaerobic capacity by 28%. Dr. Tabata's group also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size. The study was done over a six-week period. Both groups worked out 5 days per week.

One of the hardest aspects of performing a Tabata workout is staying focused for the whole four minutes. It only takes 6-to-8 very hard 20-second intervals with 10-second rest periods to substantially improve both your aerobic and anaerobic capacity (while burning fat).

My exercise of choice for this particular Tabata workout was the burpee.

The burpee is an extremely effective conditioning exercise. It combines a pushup with a squat and a jump. Done at a fast pace, this is one of the best overall bodyweight conditioning exercises you can perform. A burpee utilizing the Tabata method makes it even more brutal! The work periods (20 seconds) may seem short, but done at a blistering pace, the effects build up quickly. A 10-second rest period is barely enough time to catch your breath. But if you push through, you'll be done in only 4 minutes.

In addition to the burpee, many other exercises can be used with the Tabata method. Ideally, you want to use an exercise that works as much of the body as possible. Some good choices include:

Sprints
Thrusters (front squat to push press complex)
Front Squats
Bodyweight Squats
Pushups
Jump Rope

If 20 seconds of work and 10 seconds of rest is too difficult, there are a few ways to progress. For weeks 1-4, you can use the Tabata method once per week with 10-second work periods and 20-second rest periods. For weeks 5-8, you can perform 15-second work periods and 15-second rest periods and for weeks 9-12, you can perform the full 20-second work periods with the 10-second rest periods.

A word of caution: Tabata intervals are very intense and should only be used by those who already have a high level of conditioning and no health problems. Also, Tabata intervals should not be used too frequently. For one, they are hard. Two, because the workouts are short it's best to mix shorter more intense workouts like Tabatas with longer, intense workouts such as interval training and other high intensity interval methods (both anaerobic and aerobic).

For those of you who want to see the original abstract for the Tabata interval study, point your browser HERE.

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.

Nutrition Tips, Aerobic Exercise and High Intensity Interval Training for Fat Loss!

"But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint." - Isaiah 40:31

Many people that begin exercising and learning how to eat properly suffer from "paralysis by analysis." Rather than seeing the big picture, they tend to focus narrowly on a few things thus causing them to eat restrictive meals either through a lack of variety with food sources or by not eating enough.

As mentioned in previous blogs, there are a few key principles that everyone should follow. Here's a quick summary:

1) Eat protein with every meal (lean meats, eggs, cottage cheese, protein powder, etc.)
2) Eat vegetables and/or fruit with every meal - think fiber!
3) Eat 4-6 meals per day (approximately every 2-3 hours apart)
4) Eat healthy fats with your meals throughout the day (avocados, fish oil caps, raw nuts and seeds, natural peanut butter, olive oil, etc.)

Overall, this allows someone to choose from a huge variety of foods and combine them in different ways for variety. You can also use various spices and cooking methods to make your meals taste good. However, many women (and men) forget about all the different foods to choose from and find themselves eating the same 7-10 foods all the time. This will quickly lead to burnout from lack of variety and may also cause someone to resort to eating the things they are trying to avoid in the first place (fast food, processed foods, sugary foods, etc.).

Also, don't starve yourself - eating too little can be just as bad as eating too much. If you don't eat enough, your body goes into starvation mode and fat loss will come to a halt and you could lose muscle instead of fat (or even gain fat). So listen to your body. If you eat a meal and you're still hungry 1-2 hours later, eat more next time. Portion sizes should be approximately equal to the size of your fist. Eat a fistful of meat. A fistful of starches (during breakfast and post-workout meals only), but eat two fist fulls of veggies at most of your meals.

Healthy fats and protein will keep you full longer and help with fat burning. Be sure to choose natural, healthy foods (nothing processed or packaged).

As for aerobic exercise, many women (and men) fall into the trap of performing endless amounts of steady-state exercise (jogging, biking, etc.) in hopes of reaching their fat loss goals. Don't fall into the cardio mindset and think, "Well, if 20-30 minutes of running is good, maybe I should try 45-60 minutes!" That's the kind of thinking that will also halt your progress. Remember, INTENSITY is the key to your fat loss and fitness goals and research backs this up (see studies below).

Sure, you can spend an hour or more running or performing other aerobic exercises (Spinning, biking, Elliptical, Stairmaster, aerobic classes, etc.). But what if I told you that I can give you something to do in 10-20 minutes that will be more beneficial for your fat loss and fitness goals?

It's all about interval training (high intensity alternated with lower intensity). Here are a few good studies on high intensity interval training and steady-state endurance training (Special thanks to Alwyn Cosgrove for posting this information):

1) Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul; 43(7):814-8.

The premise of the study was to compare twenty (20) weeks of steady-state endurance training and fifteen (15) weeks of interval training.

When comparing total calories burned from exercise, the researchers found the endurance training burned 28,661 calories, while the interval training group burned 13,614 calories. In other words, the interval-training group burned less than half the calories of the endurance-training group.

However, when the researchers adjusted the results to correct for the difference in energy cost, the interval-training group showed a 900% greater loss in subcutaneous fat than the endurance group. In other words, calorie for calorie, interval training was nine times more effective than steady state exercise for fat loss.

Additionally, the researchers noted the metabolic adaptations taking place in the skeletal muscle in response to the interval training program appear to favor the process of fat oxidation.

For more information about this study, please read this article by Alwyn Cosgrove - "The ah-ha! Moment".


2) Trapp EG, Chisholm DJ, Freund J, Boutcher SH.
The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.
Int J Obes (Lond). 2008 Jan 15; [E-pub ahead of print]

This study compared high intensity interval training (H.I.I.T.) to steady-state aerobic exercise for a 15-week time period.

For the interval protocol, each subject performed 8 seconds of sprinting and 12 seconds recovery for a maximum of 60 repeats in a session (20 minutes). Subjects actually started with as little as 5 minutes in the beginning phase and gradually increased work time to a maximum of 20 minutes (by the 6-week point).

The steady-state group performed 40 minutes of aerobic work at 60% VO2 max.

There was no difference in total energy expenditure (calories burned) during the exercise period between the two groups over the 15-week period, nor was there any difference in diet. At the end of the study both groups had improved their cardiovascular fitness (the interval training group by 23.8% and the steady-state group by 19.3%), however, the steady-state group saw no loss in body fat (on average - the group gained 1lb), while the interval group had a significant reduction in total body mass, fat mass (11.2%), trunk fat and fasting plasma insulin levels.

Interestingly, the interval group decreased central abdominal fat by 9.5%, in contrast to the steady-state group, which had a 10.5% increase. Also, the interval training group showed an increase in lean mass over the course of the study while the steady-state group lost lean mass.

Once again, in a head-to-head comparison, interval training is superior as a fat loss tool over aerobic training.


This doesn't mean you should quit running or performing other aerobic exercises. I want people to still perform some of these things as a form of active rest and recovery or just to get some additional cardiovascular benefits and to burn a few extra calories. But I don't want it to be a large part of their training unless they are an endurance athlete. Someone who is competing in a marathon or triathalon will still need to run, bike or swim for distance and time as it is specific to their sport. But we'll save that for another blog!

For now, focus more of your fat loss around interval training and strength/weight training exercises.