Precision Nutrition Informal Experiment: Testing Results!

"History merely repeats itself. It has all been done before. Nothing under the sun is truly new. Sometimes people say, 'Here is something new!' But actually it is old; nothing is ever truly new. We don't remember what happened in the past, and in future generations, no one will remember what we are doing now."

- Ecclesiastes 1:9-11

As I mentioned in a previous blog, I was selected to participate in the Precision Nutrition Informal 8-Week Training Experiment.

I said that I would report the results of the study, and here - with the help of Helen Kollias of Precision Nutrition, Alwyn Cosgrove and myself - are the results.

In this study, we asked three questions. Which of these three programs:

-would most effectively improve performance?
-would most effectively promote weight loss?
-would people find most fun, and thus, stick with the longest?

Methods

The Testing
We compared the programs based on two indicators: body weight and performance.

Assessing body weight was easy: Participants simply recorded their weight once a week during the study. By the end of the study, we had nine body weight measurements to compare from week 0 to the end of week 8.

Measuring performance was a little more intensive. Before the study began, and after it ended, everyone did the following five performance tests:

1. Maximal push-up test
2. Inverted row test
3. Standing broad jump test
4. Treadmill V-max test
5. Treadmill T-max test

Thus, at the end of the study, we had before/after body weight measures as well as before/after performance changes to compare between groups for the entire 8-week study.

Who Was in the Study?
On average, participants in all three groups were in their early to mid-30's, although we had participants up to 70 years old (see table 1).

Table 1 – Average age (in years) of participants

Steady-state cardio
N = 17
Male = 35 +/- 6
Female = 34 +/- 11
Combined = 35 +/- 9

Interval cardio (I was in this group - I turned 34 going into this study)
N = 23
Male = 36.8 +/- 8.
Female = 31.0 +/- 6.8
Combined = 35.0 +/-8.1

TRX group
N = 16
Male = 33.2 +/- 7.3
Female = 36.4 +/- 8.1
Combined = 34.6 +/-7.6

Note: Once the participants were selected to participate in the study, they were matched and assigned to groups (I was in the interval training group) based on gender, age, weight and training experience. This meant that the groups were very similar to begin with, so any measured effects should be the result of the training intervention rather than individual differences.

Our participants had an average of 9 years' exercise experience (I have more than 15 years' experience). These people knew their way around the gym.

A Few More Things…
We wanted to make sure that the results reflected the exercise program, not other factors. So we asked our participants to make a few sacrifices in the name of science.

First, although we didn't have any dietary restrictions for the participants, we did ask anyone who was currently on a "bulking" diet (weight-gaining diet) to exclude themselves from the study or modify their diet.

Second, the participants couldn't do any other physical activities except activities required for everyday life.

Finally, anybody who had specific, short-term performance or body composition goals (such as a 5k race or a figure competition) were discouraged from participating, as this program was a general, not a targeted, plan. And we wanted to measure what our intervention alone could do.

Study Results

What Happened: Weight Loss
Interestingly, those in all three groups lost weight. Indeed, after 8 weeks, the average weight loss was about 3.2 lbs with no statistical differences between genders or groups. In other words, although all groups lost weight, any apparent differences in table 2 below are likely due to random chance rather than real differences.

Table 2 – Average weight loss (in pounds) over 8 weeks

Steady-state cardio
Male = -3.4 +/- 4.4
Female = -4.9 +/- 4
Combined = -4 +/-4.1

Interval cardio
Male = -2.9 +/- 3.8
Female = -0.6 +/- 2.2
Combined = -1.8 +/- 3.7
*I actually gained 6lbs in the first several weeks but then lost a few pounds during the last few weeks showing a net gain of 3lbs at the end of the 8 weeks!

TRX group
Male = +4.2 +/- 5.1
Female = -1.1 +/- 3.2
Combined = -2.8 +/- 4.5

What Happened: Performance
Along with weight loss, every group improved their performance — often impressively. (High fives to Alwyn.) But there were no statistical differences between genders or groups; remember, they all did the same strength workouts.

Table 3 – Average change in push-ups after 8 weeks

Steady-state cardio
Male = +9.8 +/- 7.2
Female = +11.7 +/- 5.5
Combined = +10.7 +/- 6.3

Interval cardio
Male = +10.1 +/- 6.9
Female = +2.7 +/- 6.7
Combined = +7.9 +/- 7.5
*I increased my pushups by 4.

TRX group
Male = +12.4 +/- 9.4
Female = +6.2 +/- 3.5
Combined = +9.8 +/- 7.9

Table 4 – Average change in inverted rows after 8 weeks

Steady-state cardio
Male = +4.8 +/- 2.0
Female = +6.9 +/-6.5
Combined = +5.7 +/- 4.6

Interval cardio
Male = +5.1 +/- 3.8
Female = +2.9 +/-1.2
Combined = +4.4 +/-3.3
*I increased my inverted rows by one rep.

TRX group
Male = +6.8 +/- 4.5
Female = +2.9 +/- 1.6
Combined = +5.1 +/-4.0

Table 5 – Average change in broad jump distance (in cm) after 8 weeks

Steady-state cardio
Male = +6.2 +/- 6.5
Female = +5.0 +/- 3.7
Combined = +5.7 +/- 5.3

Interval cardio
Male = +4.1 +/- 9.4
Female = +6.4 +/- 6.9
Combined = +4.7 +/- 8.7
*I had a 3-inch gain.

TRX group
Male = +4.8 +/- 3.0
Female = 2.6 +/-4.4
Combined = +3.8 +/- 3.8

Table 6 – Average change in V-max (% grade at constant speed) after 8 weeks

Steady-state cardio
Male = +1.2 +/- 1.2
Female = +1.7 +/- 1.1
Combined = +1.4 +/- 1.2

Interval cardio
Male = +1.4 +/- 0.9
Female = +1.9 +/- 1.1
Combined = +1.5 +/- 1.0
*I increased from 7mph at 5% incline to 7mph at 7% incline.

TRX group
Male = +1.4 +/- 0.6
Female = +0.3 +/- 0.5
Combined = +0.9 +/- 0.8

Table 7 – Average change in T-max (in seconds) after 8 weeks

Steady-state cardio
Male = +128.0 +/- 156.4
Female = +193.4 +/- 145.3
Combined = +160.7 +/- 149.0

Interval cardio
Male = +80.7 +/- 123.6
Female = +0 +/- 43
Combined = +53.9 +/- 112.3
*I actually had a decrease of 60 seconds but it was at the higher incline (7% instead of 5%).

TRX group
Male = +78.7 +/- 118.9
Female = +37.4 +/-63.9
Combined = +60.75 +/- 98.1

Fun Factor
While there wasn’t much of a difference between groups as far as weight loss and performance, we noticed a huge difference in the study drop-out rate. Steady-state cardio had a very high drop-out rate, while the TRX group participants were most likely to finish the study.

Table 8 – Drop-out rate

Steady-state cardio - 80%

Interval cardio - 55%

TRX group - 35%

Most research labs never have this sort of dropout rate. Because subjects are paid to participate and because they have to report to real-life people, they finish what they start. However, because our Informal Experiments are unpaid and distance-based, it's easy for participants to blow us off.

Sure, a few will let us know if something happened to exclude them from finishing. However, many of them simply ignore our emails. Even if we were kind enough to send them a workout plan — or even a TRX suspension trainer. Shame, shame. But, no matter. This is what explains the higher drop-out rates seen in a study like this.

However, we're not sure what explains the higher drop-out rate in the steady-state cardio group. For starters, five people in the steady-state group dropped out the day they received their programs. We figured this was because they assumed steady-state cardio sucks (which it does not, when combined with a good strength program). Again, shame, shame.

Of course, injuries are another possibility. But we didn't get more emails from the steady-state groups saying they were injured. For the most part, any injuries were evenly distributed and mostly non-exercise related (for example, we got a picture of a bruised toe to prove a ladder accident story.) So we doubt that was the problem.

The final explanation could be — simply — that steady-state cardio is kinda boring. Not everyone loves the idea of walking on a treadmill for 45 minutes. (Personal trainers everywhere, are you listening?)

Conclusions

Performance
All groups saw equal improvements in performance and weight lost. At least, statistically speaking. If you ask me, these improvements were excellent. For example, after just two months following the prescribed programs, participants improved their performance by an average of 30%.

This is especially awesome considering that, on average, these people had over 9 years' exercise experience. Why does this matter? The vast majority of exercise studies use participants with no training experience (untrained). And anybody who has trained can tell you that in the beginning you get the biggest improvement.

And yet, in this study, people who had already been exercising for over 9 years saw up to 30% improvement in some performance measures (push-ups, inverted row and T-max) in 8 weeks!

Why No Difference Between Groups?
Now, you probably noticed that for push-ups, rows, broad jumps, and V-max, the group means were pretty similar. That’s not unexpected.

While there is literature out there showing the effectiveness of interval training and other types of conditioning exercise vs. steady-state cardio for weight and fat changes, there isn't really any data showing that with a properly designed cross-training program, we should expect differences in key performance variables.

The steady-state group did seem to have better T-max scores. Now, again, statistically, there was no difference between groups. However, if there were a slight trend toward a higher T-max, a surrogate marker of anaerobic threshold and aerobic fitness, we would expect the groups that spent the most time on the treadmill to do the best.

So, what's the take home? Well, around here, most of us do interval training and circuit training (similar to the TRX work) for our conditioning exercise because we find theses types of exercises more challenging, and far more interesting than steady state cardio work.

Maybe this type of training just brings out the masochists in us; we usually alternate between states of:

• Trying to survive the work interval without flying off the treadmill or getting tangled in our TRX
• Dreading the end of the rest interval, thinking, "Is there something wrong with my watch?"

But I think that's what most folks want in a workout: challenge. And fun.

So, while the performance numbers weren't really different between groups, something more important was: actually doing the workouts. Remember, 80% of the people in the steady-state group dropped out. 55% dropped out in the interval group. And only 35% dropped out in the TRX group.

As Woody Allen said, "80% of success is just showing up."

Weight Loss
Participants lost, on average, 3-5 lbs without changing their diets. And if you think this isn't much, think again. Resent research has shown that exercise alone isn't very effective without some sort of nutritional change. In fact, many studies have shown no change if a nutrition plan isn't implemented. Check out this article for more.

The simple fact that weight loss occurred in all three groups of experienced exercisers is very cool.

Why No Difference Between Groups?
Although many people have pooh-poohed steady-state cardio for the last few years, when combined with a solid strength training program, steady state cardio can help folks lose weight and improve performance.

That's right: steady state cardio + strength training has been used – with much success – by physique champions for decades. It works. As does interval work + strength training. As does TRX work + strength training.

Thus, we weren't surprised at all that there were no differences between groups in terms of weight loss or performance. After all, they did about the same total duration of exercise – 4 sessions per week; 2×45 min strength sessions and 2×30-45 min conditioning sessions. So, when total workout times were equated, why should we expect to see anything different?

Now, we don't have body composition data, as described above. Had we collected those data, perhaps we'd have seen more subtle changes in fat mass and lean mass.

But, truthfully, I doubt it. All three programs included a strength training program and a similar volume of exercise. We have no reason to believe more muscle would have been built and fat lost with any specific intervention.

The Bottom Line

Here's how to interpret these results:

When you equate total exercise time, as long as you're doing an intense, progressive strength + conditioning exercise program, you can feel free to choose whichever program you like best.

If you prefer steady-state work, add it in. If you prefer interval work, add it in. And if you prefer TRX style workouts, add them in. Indeed, in this study, participants seemed to prefer the TRX style workouts. They loved the diversity and intensity associated with this program.

Of course, to do these workouts, you'd obviously need a TRX suspension trainer. Here's how you can get one:

TRX suspension trainer

And once you have your TRX system, know that as long as you have a great strength training program, feel free to add in steady-state cardio, TRX circuits, and sprint intervals to your heart's content.

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Alwyn Cosgrove's comments:

I was actually a wee bit surprised with the results.

All the studies published on body composition show weight training to be superior to cardio, and interval training to be superior to steady state.

So I was expecting to see a clearer difference - but I guess the strength program in addition changes everything. Or at least the way I designed it (with supersets and short rest periods) had an effect.

I didn't see the TRX program until after I'd written the strength program, so there may have been some interference as there was some overlap between movements.

The drop out rate surprised me too. Like the PN guys said - it's an informal experiment but there is a real-world take home message for fitness professionals there.

One of the very interesting things was that the TRX group demonstrated similar improvements in running performance as both the interval training and steady-state groups. Without doing any running! That's a pretty good result.

I'd also like to have seen a group that did my program only, to see what those results alone were.

Informally - Right now our number one body comp program is two days strength, two days metabolic (combo of intervals, BW, KB's and TRX). We tested it against resistance training and traditional cardio and it was more effective in terms of pure body comp numbers.

(We also just had a group of women go through a 4-week cycle of TRX only training)

Overall, it was very cool to be involved with JB, the Precision Nutrition team and Fraser, and I look forward to doing more work with them.

AC

===

My comments:

I was also surprised that there wasn't a more distinct difference in performance between the three groups. As Alwyn mentioned, this may be due to the resistance training program that he designed.

Although some of my performance numbers weren't as high as the other males or the combined numbers for each group, they were all increases from the beginning of the program. Considering that I began training more than 15 years ago, those are some good improvements in a short period of time.

The fact that I gained weight almost as soon as I started the training experiment and for the first four weeks into the program is due to two things:

1. I was performing less total exercise than what I was previously doing
2. I had not reduced my caloric intake when I began the program

By the end of the eight weeks, my 6lb weight gain turned into a three-pound weight gain. I even lost the three pounds I had gained a few months later once I increased my training and continued to monitor my food intake and choices.

The biggest take-home point to this experiment is what Helen mentioned previously:

"When you equate total exercise time, as long as you're doing an intense, progressive strength + conditioning exercise program, you can feel free to choose whichever program you like best."

As I've said before, "Everything works. Nothing works forever."

When it comes to training, you have to find the things you enjoy doing but that also give you results. If you have plenty of time to exercise, then resistance training and steady-state cardio will work. If you are more time challenged, then resistance training and interval training or TRX circuits will work.

It all depends on your goals, the time you have available to train, your training experience, your compliance (fun factor) and your adherence to a proper nutritional program.

Precision Nutrition Informal Experiment: 8-Week Training Study!

"Work hard and become a leader; be lazy and become a slave."

- Proverbs 12:24

In February, I was selected as one of 60 volunteers (30 male and 30 female) to participate in one of the Precision Nutrition Informal Experiments: 8 Weeks With Cosgrove and JB.

The experiment was set up as an 8-week training program that consisted of two strength training workouts and two conditioning workouts per week.

The Goal
The program was designed to look at the effects of three different strength and conditioning programs on fat loss and overall fitness. There were three similar, but distinct programs designed to boost performance and fat loss. The goal was to find which method was the most effective.

The three training groups were divided as follows (20 people per group - 10 male and 10 female):

Group 1
Two days of strength training and two days of steady state cardio

Group 2
Two days of strength training and two days of interval cardio

Group 3
Two days of strength training and two days of TRX conditioning circuits

The groups were divided based on age, training experience and other factors. I was selected to participate in Group 2.

All three groups followed the exact same strength training program twice a week, but each group followed a different conditioning and fat loss workout for the other two days of the week.

Testing
Prior to the start of the program, there were several tests that I had to complete including the following:

Maximal Push-Up Test
After a 5-minute warm-up, start this first test. This test is quite simple. Using a 2" sponge or yoga block as a depth marker, do as many consecutive push ups as you can. Start with the arms in full extension, descend to the depth marker, and extend back up. This counts as one repetition. Do as many as you can without resting. Once you're finished, record your number.

Inverted Row Test
With your feet elevated on a Swiss ball, box or bench and your arms gripping a barbell or smith machine bar, do as many inverted rows as you can. Start with your arms fully extended, pull up until your chest touches the bar and extend back down. This counts as one repetition. Do as many as you can without resting. Once you're finished, record your number.

Standing Broad Jump Test
Choose an open area and using a countermovement knee bend, jump as far forward as you can, going for maximum distance. Start with two practice jumps, aiming for about 80% of your maximum distance. Then, on your third jump, give it your all. Have someone mark where you landed and measure the distance from where your toes started to where they landed.

Treadmill V-max Test
Perform this one on a treadmill. Begin by running at 7-9mph (choose 7 if you're not a very good runner and 9 if you're a good runner) and 0% elevation. Every minute, increase the elevation by 1%. Continue this until you simply can't continue running. Go to complete exhaustion. Once you're finished, record the speed and elevation at which you stopped. These numbers represent your V-max.

Treadmill T-max Test
Come back to the gym rested and ready to run. After a 5-minute warm-up run, set the treadmill to your Vmax (speed and elevation recorded above). Run as long as you can. Go to complete exhaustion. Once you're finished, record the total time you lasted. This represents your T-max.

My pre-testing results were as follows:

Max Pushups = 43
Max Inverted Rows = 13
Standing Broad Jump = 95"
V-max Test = 7mph @ 5%
T-max Test = 270 seconds

8-Week Training Program
The training programs for each group were developed by Alwyn Cosgrove, Fraser Quelch of TRX Suspension Training and John Berardi.

During the first four weeks of the 8-week training program, I performed two full-body strength workouts on Monday and Thursday. Lower reps (6 or 6-8) were used to help preserve strength and muscle mass during the program. During the last four weeks, the strength workouts changed to one upper body workout (Monday) and one lower body workout (Thursday) using a similar set/rep scheme as the previous four weeks.

The interval cardio was performed on Tuesday and Friday. The intervals were performed on a treadmill set at the above-mentioned V-max setting (5% incline at 7mph) beginning with 25 minutes of intervals during the first two weeks, 30 minutes for weeks three and four, 35 minutes in weeks five and six and 40 minutes in weeks seven and eight. The intervals consisted of a 1:2 or 1:1.5 ratio of work to rest.

For example, conditioning workout A during the first week consisted of 30-second inclined treadmill intervals and 60-second rest breaks (1:2) for 25 minutes. Conditioning workout B consisted of 60-second inclined treadmill intervals and 90-second rest breaks (1:1.5) for 25 minutes. The interval workouts changed every two weeks (different work to rest periods and overall time - increasing from 25 minutes to 40 minutes during 8 weeks).

My Results
At the end of the 8-week experiment, my post-testing results were as follows:

Max Pushups = 47
Max Inverted Rows = 14
Standing Broad Jump = 98"
V-max Test = 7mph @ 7%
T-max Test = 210 seconds

The above shows that I improved in all areas. The one thing I could definitely tell was the difference in my conditioning when I played ultimate frisbee. Although I only increased my V-max from 5% to 7%, that 2% increase was significant on the field. I was able to run harder, faster and longer without tiring during the game.

However, I did not lose weight on the program. In fact, I gained three pounds overall after hitting a six-pound gain a couple weeks into the program and then slowly coming back down and holding a steady three-pound gain once the program was over.

Also, I retested my one-repetition maximum on several exercises once I completed this study to see if I had lost maximal strength. My bench was down by 10 pounds, my front squat was down five pounds, my standing overhead press was the same and my deadlift increased by 15 pounds.

The Next Step
At this time, I am waiting to see the final results of all three groups and how they compared. I think I know which group may have had the best conditioning and fat loss results, but we'll have to wait until John Berardi and the researchers with Precision Nutrition post the information. I will post the final results of the study in the next week or two.

Spezzatino - Online Food Magazine!

"He gives food to every living thing. His faithful love endures forever." - Psalm 136:25

John Berardi (and the Precision Nutrition team) has created a brand new PDF food magazine - a food magazine that is stunning in every regard, from the design to the photography to the writing.

It includes delicious, gourmet recipes in each issue and captivating articles covering everything from nutrition and food science to gardening and cultivation.

And what if I told you that the magazine is donating ALL of its profit to the Healthy Food Bank to buy good food for people in need?

Why, you'd say, "How do I subscribe?"

Then I'd say, "Go here, because your subscription will help a lot of people eat better tomorrow - including you!"

You can even download a sample of the first issue and decide if it's something you want more of each month. And knowing that your money is going to food banks to help people in need while benefiting your own health makes it worth it!

Eat Your Eggs!

All the animals of the earth, all the birds of the sky, all the small animals that scurry along the ground, and all the fish in the sea will look on you with fear and terror. I have placed them in your power. I have given them to you for food, just as I have given you grain and vegetables. - Genesis 9:2-3

Today's post is a guest blog from John Berardi. I completely agree with John about this topic. I'm sure you'll find it eye opening.

Last week, a study suggesting that eating more than 7 eggs per week can lead to premature death. Uh, oh. I eat about 21 whole eggs a week (3 per day) - So do I (Nate).

So I guess I should be dead already. But instead of getting worried, I'm chuckling. Laughing at the absurdity of it all. You see, this idea, the idea that natural foods like eggs, lean meats, soybeans, whole grain cereals, etc. can inherently be bad for us, is so absurd that the only thing an intelligent person can do is chuckle.

First of all, the "egg study" is flawed and virtually meaningless. Second of all, the media has it all wrong about the "goodness" or "badness" of specific foods. You see, very, very few foods either qualify as good or bad (except when referring to high fructose corn syrup and trans fats).

Instead, it's our own physiological environment that sets the stage for how the food reacts within our bodies. Control the environment and the food part becomes ridiculously simple. If you've ever been confused by the seemingly contradictory nutrition information out there, you've got to check out this week's article.

Good vs. Bad Foods: Eggs!

It's time to put the good food vs. bad food debate to bed once and for all.

Until next time,

JB