Archive for Did You Know?, exercise programs, recommended resources
Looks like we have one more reason to favor high-intensity interval training over long slow distance for fat loss: In addition to enhanced levels of EPOC that lead to more caloric expenditure, harder workouts may also help you eat fewer calories.
A study published in the International Journal of Obesity looked at 17 sedentary, overweight men who participated in four 30-minute exercise sessions. In one session, they simply rested. In the other three sessions, they exercised on a stationary bike for a continuous moderate pace, at a high-intensity pace with intervals, and at a VERY high-intensity pace with intervals. After each session, they were given a meal that was monitored, and later given as much oatmeal as they wanted to eat.
On the high- and very high-intensity workout days, their caloric intake was significantly lower - by about 200 calories. Caloric consumption was also assessed for the rest of the test day as well as the following day, and the men did NOT overcompensate by eating more once they had recovered their appetite after the harder workouts.
Bottom line: High-intensity interval training (H.I.I.T.) may help you burn more and consume less, resulting in greater fat loss.
To learn more about H.I.I.T. and how to do it, check out the courses at the Focus Personal Training Institute!
“Metabolic resistance training” – or what Italian researchers and authors of a new study call “High-Intensity Interval Resistance Training” (HIRT) – is all the rage these days. And when compared against traditional resistance training, it’s easy to see why. We experience a much greater rise in EPOC (excessive post-exercise oxygen consumption, or “afterburn”) following high-intensity work.
For anyone who is a fan of Mike Boyle’s StrengthCoach.com, another great resource called Strength-On Demand recently became available and you should definitely check it out. Creators Ron McKeeferey and Rob Taylor thought it would be great to deliver the best of industry conferences straight to your computer or digital device to watch on your own schedule. Here’s a preview of what you get:
When you take away the travel time, missed work hours and cost of attending a live workshop, a $4.95 weekly trial offer and $19.95 monthly membership is a very worthy investment. But don’t take my word for it; try it out for yourself HERE.
Kelly’s use of insightful educational videos and unique combination of strategies from both the worlds of strength and conditioning and physical therapy make him a valuable resource in the fitness field. And lucky for us, that valuable resource has compiled his years of work into a book that becomes available THIS TUESDAY, April 23rd:
Kelly’s motto is ‘All human beings should be able to perform basic maintenance on themselves.’ Well, in Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury and Optimizing Athletic Performance, he teaches you exactly how to do that so you can reach your maximum performance potential and stay injury-free. Here are just some of the things you’ll learn how to do:
- Prevent and rehabilitate common athletic injuries
- Overhaul your movement habits and efficiently channel the most powerful muscles in the body
- Quickly identify and fix inefficient movement patterns in yourseld and others
- Problem solve for pain and dysfunction with little equipment
- Unlock reservoirs of athletic capacity you didn’t know you had
- Develop strategies that restore function to your joints and tissues
- Accelerate recovery after training sessions and competition
- Create personalized mobility prescriptions to improve movement efficiency
- Improve your quality of life through regained work capacity
If any of this sounds good to you, pick up a copy of Becoming a Supple Leopard at a local retailer or order it HERE.
Because of the nature of their jobs, fitness professionals often have long days with little access to computers and come to rely on iPhones to stay connected to the world. They also tend to have some down time during those long days, and some choose to spend it getting smarter. Personally, I’ve always been a fan of the advice to spend at least an hour a day on career-related reading.
But carrying books around all day can get cumbersome. Enter these mobile apps:
There are now apps for iPhones that allow you to search for fitness-related research via sites like iResearch, PubMed and Google Scholar. You can even get access to full text through some of them.
No joke – April Fool’s Day or other.
And when it comes time to get a new phone, here’s a really cool thing you can do with your old one: DONATE IT HERE and help provide meals to those in need while also doing your part to improve the environment – courtesy of fellow fitness professionals John Romaniello, Eric Cressey and Ben Bruno. Now that it’s an option, you’d be April foolish not to partake in such a worthy cause.
I think anyone in this industry who knows me also knows I’m a little opinionated when it comes to core training… Research aside (and there’s a lot of it), a simple consideration of kinesiology tells us that certain joints were meant to move – the hips and thoracic spine, for example – while others were meant to NOT move – like the lumbar spine. This simple joint-by-joint analysis should, for the most part, dictate how we train.
Of course, there are always structural abnormalities, postural deviations, conditions, etc. that may warrant a different approach, and this is precisely why assessments are so important. I’ve always admired Tony Gentilcore for constantly acknowledging these things, and I admire him even more now for making his recent core training seminar available:
Together with Dean Somerset, Jeff Cubos and Rick Kaselj, Tony discusses how he assesses his athletes to determine things like whether or not back pain (or the potential for back pain) is flexion- or extension-based, the role of posture and breathing, the importance of hip mobility and glute strength in the prevention and treatment of low back pain, and where foam rolling/massage and core stability fit in. BUT, he does so without losing focus of the goal: PERFORMANCE.
As trainers, we don’t treat pain, and most of our clients don’t want to spend money doing just “corrective exercise.” They want to train. We just have to understand what movements and loading patterns are likely to cause pain and what interventions are likely to help prevent or improve symptoms.
If you like what you see so far, the full seminar is available HERE.
Fortunately, Nemo the Nor’easter didn’t hit New York as badly as was predicted and Dr. Jones made it in safely from Texas.
While all of the books in the series have been great, dedicated trainers like Alwyn are constantly evolving in their methodology and producing better results; and with new and better results came the need for another book.
Like the others in the series, the programs in NROL Supercharged are comprised of variations of our six major movement patterns – squat, push, pull, hinge, lunge and single-leg stance – and there are clearly laid out progressions for each. The programs themselves are also progressive:
1. Basic Training I-IV;
2. Hypertrophy I-III; and
3. Strength and Power I-III
And while a linear progression through each phase is recommended, advanced lifters can jump in at any phase to reach a specific goal faster. Still, sticking to the progression makes sense when we remember rules 15-17:
Rule #15: Every program is a hypertrophy program.
Rule #16: Every program is a strength program.
Rule #17: Every program is a fat-loss program.
That is, when we adhere to the Overload Principle by producing progressively more mechanical tension and damage in our muscles, they will get bigger. A bigger muscle is also a stronger muscle, and a program that forces your body to do things it ordinarily doesn’t do creates metabolic stress – which means we use more energy to adapt to the new demands and burn more fat in the hours and days following each workout. So all of the workouts really accommodate all of the above goals.
As for the workout structure, the daily template is simple:
1. RAMP (which stands for Range of Motion, Activation and Movement Preparation);
2. Core training (exercises progress from static to dynamic stabilization);
3. Combination and Power Exercises (which increase demands of both the nervous system and metabolism);
4. Strength Training (you’ll see a balance of the six major movement patterns above in each program);
5. Metabolic Training (interval training and complexes); and
6. Recovery (foam rolling and stretching)
With 10 month-long programs and several variations of each exercise in them, you can really take your training in any direction and the opportunities for progress are endless so long as you follow the rules of progression. But if you still aren’t convinced, here are Lou and Alwyn’s reasons to check out their latest in the NROL series:
As someone who actually started in this industry as a writer/editor, I can list a host of reasons why being published is beneficial to your career – including but not limited to:
1. You get to reach more people with your message;
2. You get your name out there in the industry;
3. You gain credibility;
4. You supplement your income; and
5. You’re forced to reflect on what you do each day and why, which keeps you in check and constantly growing as a professional.
If you’re an audio learner like me and prefer to stay up to date on fitness info via podcasts, good news: Bret Contreras of the Strength and Conditioning Research Review and Jonathan Fass of The FitCast have teamed up to bring you the Strength of Evidence Podcast.
Yes, Bret is a strength coach and Jon is a PT; but they both pay pretty close attention to research - and not just to the conclusions, but to the way studies are designed, conducted and controlled, as well as the effects of these things on validity, reliability and real-world application.
What does this mean for listeners? Well, we have very little work to do. We can simply sit back and listen while two smart guys tell us the truth about the hyped-up studies in the media (like that ridiculous egg yolk study…). That’s not to say we shouldn’t think for ourselves, however; but we can rest assured that Bret and Jon have done their homework and educated themselves well on their topic(s) of choice for the podcast.
The introductory episode is up, so check it out HERE!