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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.

===

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.

Combining Interval Training with Steady-State Aerobic Exercise 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

In previous blogs, I've spoken about the effectiveness of interval training for fat loss. For a summary, check out these blogs:

Nutrition Tips, Aerobic Exercise and High Intensity Interval Training

More on Interval Training for Fat Loss

Tabata Interval Training

Burn Fat and Increase Metabolism with Resistance and Interval Training

How to Perform Interval Training

Metabolic Acceleration Training - A Better Way!

Warp Speed Fat Loss (combines interval training and metabolic strength training)

It's been proven that interval training works - and works well - for fat loss. However, there are many people who still enjoy steady-state aerobic exercise such as walking, jogging, swimming and bicycling. Although steady-state aerobic exercise is on the lower end of effectiveness in the hierarchy of fat loss, it can still be used for cardiovascular benefits and fat loss if you have more time to train.

Another effective way to get the fat loss you desire is to combine interval training with steady-state aerobic exercise. Alwyn Cosgrove has used this with many of his clients and in some of his training programs including those listed in his book The New Rules of Lifting for Women and Warp Speed Fat Loss.

The best way to combine the two methods is as follows:

• Perform a five-minute warmup (bodyweight circuit, fast walk, jump rope, light jog, bike, etc.)
• Perform interval training (9-20 minutes total depending on the intervals chosen)
• Stop and rest for five minutes (this gives the body time to release the triglycerides into the bloodstream so you can burn them off with steady-state aerobic exercise)
• Perform 20-30 minutes of moderate intensity aerobic exercise (fast walk, light jog, bicycling or perform on various aerobic exercise equipment - treadmill, stationary bike, stair stepper, rower, elliptical, etc.)

Using this combination of interval training and steady-state aerobic exercise seems to be the most effective way to accomplish your fat loss goals while also increasing your conditioning and fitness levels.

I would recommend using this method 2-3 times each week depending on your training experience in addition to 2-3 days per week of resistance training (see this blog on how to set up an effective metabolic resistance training program). Depending on how much time you have available to train, you could set it up like this:

Monday - Full-body Metabolic Resistance Training (30-60 minutes total time)
Tuesday - Intervals + Steady-State Aerobic Exercise (30-50 minutes total time)
Wednesday - Off or light activity, walk the dog, play with the kids
Thursday - Full-body Metabolic Resistance Training (30-60 minutes total time)
Friday - Intervals + Steady-State Aerobic Exercise (30-50 minutes total time)
Saturday and Sunday - Off or light activity, walk the dog, play with the kids

The above schedule requires four days and approximately 2-4 hours of exercise per week. That is not a huge time commitment and it also gets you very close to the five hours per week that is recommended by most fitness experts.

If four days per week is not possible, you can adjust the schedule so that you perform your interval training and steady-state aerobic exercise after your metabolic resistance training workouts. You could set it up for two days per week like this:

Monday - Full-body Metabolic Resistance Training (30-60 minutes total time) and Intervals + Steady-State Aerobic Exercise (30-50 minutes total time)

Thursday - Full-body Metabolic Resistance Training (30-60 minutes total time) and Intervals + Steady-State Aerobic Exercise (30-50 minutes total time)

The only negative to the above schedule is that you will need to devote approximately 1-2 hours each training session - and it can be hard to accomplish that much work in one session unless you are already well conditioned.

Or you could divide it up over three days per week like this:

Monday - Full-body Metabolic Resistance Training (30-60 minutes total time) and Intervals + Steady-State Aerobic Exercise (30-50 minutes total time)

Wednesday - Full-body Metabolic Resistance Training (30-60 minutes total time)

Friday - Full-body Metabolic Resistance Training (30-60 minutes total time) and Intervals + Steady-State Aerobic Exercise (30-50 minutes total time)

There are other ways to adjust the schedule to fit your time constraints and availability. But you must make the time (turn off the TV, get off the computer, play less video games, eliminate time-wasting activities) and put in the effort and consistency to reap the benefits. And, of course, your nutrition program needs to complement your training to get the best results.

If you have any questions, please feel free to comment below. I can always give you suggestions and sample programs to follow to help accomplish your fat loss goals no matter what your training experience may be or what equipment you have available.

Program Design Tips!

"For the waywardness of the naive will kill them, and the complacency of fools will destroy them. But he who listens to me shall live securely and will be at ease from the dread of evil."

- Proverbs 1:32-33

If you have been resistance training for a year or two and have knowledge of how to perform various exercises but don't feel satisfied with your results, then it may be time to develop a training plan to help you make consistent progress in the gym.

Most beginners and intermediates go to the gym and perform whatever exercises they feel like doing on that particular day. I have seen many people follow a bodybuilding program where they perform chest and triceps one day, back and biceps another, legs one day (if they actually work their legs) and shoulders, calves and abs another day.

This is only one variation of many that I have seen that require a minimum of four days per week devoted to resistance training in addition to any type of energy system development or cardio that they perform in addition to the resistance training workouts. When you add it all up, it requires 6-7 days devoted to training at approximately 60-90 minutes per session. I don't know about you, but I just don't have time to train that often!

There are a few problems with a bodybuilding training plan if you're not a bodybuilder or don't have plans to compete as a bodybuilder or want to look like a bodybuilder:

• First, if you are a beginner or intermediate lifter, you may not see many results after your first few months of training. Once your body adapts to the exercises and overall volume and frequency, it will stop making gains. At this point, many lifters try to add more volume to their workouts or add additional workout days.
• Second, most people that want to get in shape don't have four, five or six days to train (which is typical of most bodybuilding programs). If you have problems getting to the gym more than three days each week, a bodybuilding program is not going to give you the best results.
• Third, a bodybuilding program typically has the lifter performing long workouts with a high amount of volume while targeting each bodypart once per week. For those of you who are time challenged, then this type of workout plan won't help you get the results you want in the time you have available.
• Fourth, most people don't want to look like a bodybuilder. Many people prefer a more athletic physique and want to lose fat, gain strength and muscle, have some sort of athleticism and be healthier than they currently are. If this sums up your goals, then a bodybuilding training plan won't help get you where you want to go.

There are more reasons why a bodybuilding training plan is not ideal for most people (other than bodybuilders), but the above bullet points give you something to think about.

I was speaking with a friend recently that asked me for some tips on what she should be doing in the gym. This is what I recommended, and it's a good way to help you design your own training plan so you can continue getting the results you want to meet your goals.

Program Design 101

First, keep it simple. How many days do you have available to train at the gym (or at home if you have a home gym)? How much time can you devote to training each session? If you have 30-60 minutes, two-to-three times per week, then the following tips will be very useful for you.

If you can perform 2-3 resistance training workouts each week, then I would recommend using two full-body workouts (A and B) that you can alternate 2-3 times each week. The A-B split, as it is known, was popularized by Charles Staley (for a good article and sample training plan suited for intermediate and advanced trainees, see this article).

For the "A" workout, choose a leg exercise (squat variation), a horizontal push variation (bench) and a horizontal pull variation (rowing) as your three main exercises. Perform as a circuit moving from one exercise to the next with fairly short rest periods (sets/reps to come). Finish the "A" workout with some arm and ab exercises (keep it under 10 minutes total).

For the "B" workout, choose a leg exercise (deadlift variation), a vertical push variation (overhead presses) and a vertical pull variation (chins/lat pulldowns). Do them as a circuit like the A workout. Finish with some abs and arm or extra shoulder/upper back/rear delt exercises (keep it under 10 minutes).

For the sets and reps, try something like this:

Day 1: 4x6 or 5x5 (make this your heavy day)

Day 2: 3x8, 3x10 or 3x12 (this is your medium day)

Day 3: 2x20 or 2x15 (this is your light day)

The reason I like to use different sets and reps each day is because your body can only handle so much heavy lifting. By dividing your days into heavy, medium and light, it will help prevent potential overuse issues and joint pain and problems.

It also helps keep your body from adapting too quickly to the workouts while helping you train for strength, hypertrophy (muscle gain) and strength endurance (or speed strength) all in the same week. This is a term called undulating periodization and has been popularized by Alwyn Cosgrove (see this article for more information and tips).

Using the above sets and reps, you can alternate your "A" and "B" workouts like this:

Week 1

Day 1: "A" workout (sets/reps above, i.e. 4x6 or 5x5)

Day 2: "B" workout (sets/reps above, i.e. 3x12 or 3x10)

Day 3: "A" workout (sets/reps above, i.e. 2x20 or 2x15)

Week 2

Day 1: "B" workout (sets/reps above, i.e. 4x6 or 5x5)

Day 2: "A" workout (sets/reps above, i.e. 3x12 or 3x10)

Day 3: "B" workout (sets/reps above, i.e. 2x20 or 2x15)

Weeks 3 (same as week 1) and Week 4 (same as week 2).

At the end of week 4, you would change the exercises for your next four-week phase and change sets/reps so you don't perform the exact same set/reps as your previous training block.

You can continue to use this type of training template for a long time and make consistent gains (or losses if you are trying to lose fat)!

One benefit to the training template above is that you only repeat each workout every three weeks. This makes it hard for the body to adapt and also helps keep your motivation high knowing that you don't repeat the exact same workout too frequently while still seeing results.

You can perform your cardio or interval training after your resistance training workouts for conditioning and fat-loss benefits or on your "off" days depending on how much time you have available to train each week. You can easily adjust the above template to fit your time constraints.

If you only have 30 minutes to train, perform a general 5-minute warm-up and then perform one warm-up set for each of the three exercises in your circuit. Rest 1-2 minutes and then perform your work sets for each exercise for the amount of sets/reps required that day.

Since you will be using compound exercises that hit more muscles of the body, you will get a sufficient full-body workout using only three main exercises each workout requiring only about 30 minutes.

If you have more than 30 minutes, then you can add the extra arm, shoulder and ab exercises that I listed previously and also devote some time to a proper dynamic warm-up and any additional exercises or cardio that you may need to perform.

If you have questions about this type of training template, feel free to post some comments below. I can list suggested exercises to use and even a sample training program. With these basic program design tips, you'll be able to get more out of your training and continue seeing results!

Six Habits for a Six-Pack!

"...You have gotten rid of your old way of life and its habits."

- Colossians 3:9

Bill Hartman wrote a great article in the May issue of Men's Health magazine titled "The Six Habits For A Six-Pack."

Although the article is geared toward those looking to get lean with the goal of showing off their abs, the overall tips are good for anyone looking to lose fat.

Here are a summary of the six habits:

1) Wake up to water - Drink at least 16 ounces of chilled water as soon as you rise in the morning. German scientists found that doing this boosts metabolism by 24 percent for the 90 minutes afterward. Also, don't forget to consume about one gallon of water throughout the day for optimal results.

2) Eat breakfast every day - A University of Massachusetts study showed that men who skip breakfast are 4 1/2 times more likely to have higher bodyfat than those who don't. Try to have a meal with 250-500 calories for breakfast for optimal results.

3) As you eat, review your goals - University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.

4) Then, pack your lunch - This habit should be as much a part of your morning ritual as showering. Here is what Hartman recommends you pack in your cooler:

• An apple (to eat as a morning snack)
• Two pieces of cheese (to eat with the apple)
• A 500- to 600-caoloire portion of leftovers (for your lunch)
• A protein shake or a pint of milk (for your afternoon snack)

5) Exercise the right way - Rather than spending time on isolation exercises or ab crunches, focus your training around weightlifting and high intensity interval training. A recent University of Southern Maine study showed that half an hour of weight training burns as many calories as running at a 6-minute-per-mile pace for the same duration (and it has the added benefit of helping you build muscle - which burns more fat and elevates your metabolism). Unlike aerobic exercise, lifting has been shown to boost metabolism for at least 39 hours after the last repetition. Similar findings have been noted for intervals (short, all-out sprints interspersed with periods of rest).

For the best results, perform a total-body weight training workout three days per week, resting at least a day between sessions. Then, perform interval training on the days in between.

6) Skip the late shows - You need sleep to get lean because a lack of shut-eye may disrupt the hormones that control your body's ability to burn fat. A University of Chicago study showed that just three nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around the stomach.

Put these six habits into practice today to help you reach your goals!

How To Perform Interval Training

"Intelligent people are always ready to learn. Their ears are open for knowledge." - Proverbs 18:15

There are a number of ways to perform interval training. If interval training is new to you, or if you would like to incorporate it into your weekly training plan, I've listed some suggested ways to progress along with the most effective exercises to use.


Weeks 1-4:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 3-4 rounds (1:2 ratio = 60sec "hard" interval and 120sec active rest/light activity)

Intermediate/Advanced: Perform 6-8 rounds (1:2 ratio = 60sec "hard" interval and 120sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Weeks 5-8:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 4-6 rounds (1:2 ratio)

Intermediate/Advanced: Perform 8-10 rounds (1:1.5 ratio = 60sec "hard" interval and 90sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Weeks 9-12:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 6-8 intervals (1:2 ratio)

Intermediate/Advanced: Perform 10-12 rounds (1:1 ratio = 60sec "hard" interval and 60sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Frequency: Start out with 2-3 intervals per week for the first 8 weeks and increase to 3-4 interval sessions per week during the last four weeks (if fat loss is your main goal).

Use a variety of interval methods to prevent boredom, overuse injuries or adapting to the exercises.

The best methods for interval training include (in order of most effective to least effective):

Hill sprints
Sprinting outside
Treadmill sprints
Strongman type exercises/medleys (car pushing, sled drags, clean and presses, farmer's walks, etc.)
Bodyweight or Kettlebell circuits (burpees, jump squats, pushups, swings, snatches, etc.)
Hybrid and weighted exercises (thrusters = front squat/push press, front squats, sandbag clean and presses, etc.)
Bike sprints
Rope Jumping
Elliptical

Remember that a "hard" interval means an exertion level of 8 or 9 out of a possible 10 (the hardest you could possibly go). Your active rest/light activity should be at a level of 4-5 out of 10. Your cool down should be at a level 3.

For a beginner, a "hard" interval at level 8 or 9 could be a fast walk or light jog. For someone who is an intermediate or advanced, it could mean sprinting 400 meters while wearing a weighted Xvest! You have to adjust intervals to your level of conditioning and increase/improve over time.

As mentioned many times before, the first and most important step to achieving your fat loss, health and fitness goals is your diet. Read my previous blog posts for some good tips and information.

Good luck!

Burn Fat and Increase Metabolism With Resistance and Interval Training!

"When you walk, you won’t be held back; when you run, you won’t stumble." - Proverbs 4:12

I've discussed resistance training and interval training in previous blogs. Resistance training and interval training has been proven to be more effective for fat loss, cardiovascular conditioning and increased metabolism than steady-state aerobic training.

Here's a good study on interval training:

University Of Guelph (2007, June 29).
Interval Training Burns More Fat, Increases Fitness, Study Finds.

Read the article here: ScienceDaily. Retrieved April 22, 2008.


Here's another good study posted by Alwyn Cosgrove that shows how metabolism is increased for 38 hours or more following circuit-based resistance training:

Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.

Eur J Appl Physiol 2002 Mar; 86(5): 411-7

This group looked at the effects of circuit weight training on EPOC. The exercise routine consisted of three exercises (the bench press, the power clean and the squat) performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.

EPOC was elevated for 38 hours post workout. The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high-intensity resistance training in a fat loss program.

(Although the study showed that EPOC was elevated for 38 hours, it could be more than that - the researchers stopped tracking it at this point. Further studies are needed to see if EPOC can be raised for many more additional hours.)

This type of information should go a long way in helping fitness professionals design and implement effective fat loss programs. It's not the workout - it's the effect of that workout on EPOC.

EPOC stands for Excess Post-Exercise Oxygen Consumption and is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels.” It can require several minutes for light exercise and several hours for hard intervals.

In layman’s terms, it means you keep burning calories at an increased rate after a workout. We call this: Metabolic disturbance - elevating EPOC to maximize caloric burn for the other 23+ hours per day.

Is there much of a real world effect of burning 300 calories per workout (e.g. aerobic work) if I don't elevate EPOC? If we could elevate EPOC even an apparently insignificant 1/4 of a calorie per minute for the 38 hours that the study showed, then that 31-minute resistance training workout would burn maybe 300 calories during the session plus an extra 570 calories over the next 38 hours.

That becomes very significant. In the past, fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted. As my colleague Alan Aragon said:

"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."

Think about that. If we looked at a weight training session that started at 9am and finished at 10am, how much muscle would we see built if we stopped looking at 10am? None. In fact, we'd see muscle damage. We could make the conclusion that weight training does not increase muscle. In fact, it decreases muscle, right?

It's only when we look at the big picture and look at the recovery from the session that we find the reverse is true: Weight training builds muscle. (Muscle is broken down during training and then is built during the recovery period to become bigger and stronger.)

Fat loss training is the same way. If someone talks about the benefits of the "fat burning zone" or "fasted cardio," it is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that fasted, lower intensity steady-state exercise burns the most fat, and they have made a massive leap of faith to suggest it is best for real world fat loss. Using that same logic, these same people would suggest avoiding weight training if you want to grow muscle.

Take home message: Focus on the metabolic disturbance created after training not just what happens during the exercise session.

More on Interval Training for Fat Loss

"The name of the Lord is a strong fortress; the godly run to him and are safe." - Proverbs 18:10

Here's a good article in the Los Angeles Times about interval training for fat loss. You can read the article HERE.

Remember that interval training can be performed using a variety of methods including sprinting, weight training, bodyweight circuits, complexes, Tabata's and hybrid circuits and through the use of many "cardio" machines such as the elliptical, bike, stairmaster, etc.

Interval training is one of the best methods for fat loss. Is it easy? No. Is it simple? Yes.

Simple, hard work will get you to your goals. Are you willing to push yourself through the discomfort to experience the rewards?

At Christian Athlete Fitness Training, we utilize training programs that include a variety of interval training methods (metabolic conditioning) to assist with fat loss and also increase fitness levels and provide overall cardiovascular benefits.