Interval Training Resources

Routine For 6 Pack Abs

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Tue, 07 Sep 2010 16:35:00 +0000

Top 3 Secrets Revealed for a Killer Routine for 6 Pack Abs

Uncovering a killer routine for 6 pack abs doesn't have to be difficult. Your search to uncover your six pack abs just may have ended. I know I have.

By the time you finish this article you will know how to uncover the abdominal muscles that have been cleverly disguised under your fat. I don't recommend you tell your personal trainer what I am about to reveal to you. They may just fear losing a client.

I am not going to give you a list of exercises to do and tell you how many sets and reps for each.

You can find a list of exercises anywhere. Do you really know whether they are effective?

I want you to be able to look at an exercise and know right away whether it is going to be worth your time.

The first secret is to understand how the abdominals actually work. Everyone in the gym, including the personal trainers, think that the main reason we have abdominal muscles is to crunch our trunk (flexion).

Think about this, how hard is it to flex your abdominals when you are standing or sitting? Not hard at all. All you have to do is relax and gravity takes over. So really that is not a huge issue.

Your abdominal muscles are most effective at slowing down motion. That's right, slowing down. In the strength training world we call that an eccentric contraction.

All muscles contract by first lengthening and being stretched, especially during normal activities. Most of the time we think of times when the muscles need to contract quickly. However, what we sometimes forget is that there is a deceleration that occurs first.

Secret number 2 is to not worry about trying to isolate your abdominals. Abdominal crunches are a good example.

Challenging all of the abdominal muscles together is what makes an effective routine for 6 pack abs. Total body movements will bring you even better results.

Some great total body exercises include push up variations, a combination of a squat with a cable row and a front squat. Each of these exercises requires a combined effort on all of the abdominal muscles in a way that will help everyday motions and activities.

The number 3 secret for a routine for 6 pack abs is choose exercises that force you to stabilize your trunk. All movements require a stable base to anchor on to.

For example, if you are going to throw a ball you will need to stabilize your core in order for your shoulder and arm to take advantage of as much strength as possible. If you are not sure about this, try throwing a ball with your feet off of the ground. You won't be able to throw the ball nearly as far.

If you take advantage of these simple, yet effective secrets you will be able to create a routine for 6 pack abs that will be effective and make you look better than ever before.

Now that you know a few secrets, you will need to consider other factors that are important to reveal your 6 pack. Visit the Interval Training Guide website to discover the secrets to rapid fat loss through interval training. You will also have access to other exercise routines that will help create killer six pack abs.

Getting Rid of Fat

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Thu, 10 Jun 2010 16:25:00 +0000

Uncover the most effective approaches for getting rid of fat!

Just out of curiosity, I recently searched for the top results for getting rid of fat. I was stunned by what I uncovered. I found that the majority of the results wanted me to do an endless number of ineffective abdominal exercises to spot reduce fat on my trunk. Others involved surgery for getting rid of fat.

It is understandable to all that abdominal fat is the most risky. In fact, I have read numerous reports and research that outline the serious medical conditions that arise from visceral fat such as obesity, diabetes, and heart disease. However, an endless amount of abdominal exercises is not the best solution to getting rid of fat around the torso. In fact, the last thing you need for getting rid of fat is to focus on exercises targeted specifically at getting rid of fat on the abdominals. No exercise exists for that.

Here is a list of 3 strategies that will work for getting rid of fat throughout your whole body.

1. Make the choice that you are in it for the long haul. Getting rid of fat will take a persistant effort.

There is no such thing as a miracle diet. I'm saddened to hear of people that are swayed there is. Ever wonder why these diet strategies are so short? They are not designed to change your eating behavior. They involve extreme measures that often times are very risky. Diets that promote lengthy fasting or extremely low calories can create problems that will exist long after the diet period is over.

While it is true that some may lose weight on diet plans like this but the loss is usually fleeting. The weight lost ends up right back on their gut or thighs just like before. Then they begin the downward spiral of frustration because of the perceived waste of time and resources only to show no long term results at getting rid of fat. They may feel like they have failed getting rid of fat, however it really is not their fault. They unknowingly believed somebody that they thought to be an expert. Unfortunately, they received some bad advice.

My advice to you… make your mind up now that getting rid of fat is going to be difficult, it is going to take some time, and that you are going to keep battling until you are able to get rid of the fat that you’ve been storing for good.

2. Give your body the nutrients that it needs.

What does that mean? It should be no secret that eating nutritious foods will give your body the necessary resources for getting rid of fat, preventing against disease, repairing damaged tissue, and building new tissue. Eating fresh fruits and vegetables, whole grains with minimal processing, and high quality lean protein sources provide these necessary ingredients.

Foods high in refined sugar, enriched grain products and canned foods can actually create an environment in your body that promotes illness and exhaustion. Inflammation then results and can intensify your risk of deadly disorders. Eating the right foods can sometimes be a challenge. When you have trouble, refer to secret number 1 and keep fighting.

3. Interval training is one of the best and most useful methods of getting rid of fat. More and more support in current studies propose that high intensity interval training workout routines are the most productive and efficient way of getting rid of fat in the least amount of time. Successful exercise places a tremendous demand on the body. The body then has to make modifications to adapt to the demands that have been placed on it. While conventional cardio exercises involving 60 minutes of average intensity exercise are productive in the long run, the higher the intensity of the exercise the greater and faster the improvements necessary for the body to make. This makes your body more efficient at getting rid of fat.

One interval training study was effective at getting rid of fat in as little as 4 minutes 5 days a week. A famous study performed by Tabata concluded that 8 sets of interval training circuits improved endurance ability by 14% in just 6 weeks. The interval training group was compared to a group that performed 60 minutes of exercise of the same time period. The moderate exercise group improved endurance by 9.5%. Both groups showed improvements in endurance. What's really important is that the interval training group improved the duration of time they could exercise at full speed. There was no improvement in the moderate intensity group.

We may conclude that a high intensity interval training routine is just as productive in less time than 60 minutes of moderate intensity exercise. Interval training techniques can trim down the amount of time necessary to finish an exercise schedule that is effective at getting rid of fat.

For a limited time, the Interval Training Guide.com website is offering immediate access to a FREE Interval Training Secrets Mini Course. In it you will discover the strategies for getting rid of 3x more fat in 1/3 the time. All you have to do is go to http://www.IntervalTrainingGuide.com?tid=e305 to gain instant access.

High Interval Intensity Training - Your Secret Weapon to Fat Loss

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sun, 16 May 2010 02:07:00 +0000

High interval intensity training may be the top secret weapon you’re searching for. Wasting your time on conventional cardio equipment and workouts is not the most effective and time well-organized way to break through your plateau to losing weight and burning fat. High interval intensity training is the most productive alternative because you can burn 3x the fat in less than 20 minutes.

Variations of high interval intensity training are limited only by your creativity. Here are a couple of methods to implement your high intensity interval training program.

1. Complexes: this technique combines up to 5 different exercises. Run through each exercise consecutively without taking a break in between. For example, perform squat variation, a pushing exercise, a single leg exercise, a pulling variation and then a core exercise in succession without rest. Take quick break to recover and then repeat 2-4 more times.

2. Density Training: this method of high interval intensity training is one of the most grueling and effective ways to change your body composition and burn fat. You will use between 2 to 5 exercises and an intensity equal to your 10 rep max for each exercise. You will do 5 repetitions for each of the exercises that you chose in a set. Repeat each set without rest in between for a predetermined period of time (i.e. 10 minutes). Count how many reps of each exercise you are able to complete in the given amount of time. The next time you do the same routine, try to beat the number of reps you did. I find that this is the motivating of all of the modes of high interval intensity training because I know that my workout is only going to last for the predetermined time period. All I have to do is give my best effort until the end of that time.

3. Record Time: the idea behind record time is that you perform a given number of sets and reps as quickly as possible while still maintaining good technique. For example, you may select a series of 8 bodyweight exercises and do 2 sets of each circuit of exercises as quickly as possible. Be sure to record your time and attempt to beat it the next time you perform the same routine.

4. Traditional Interval Training: this is the most common and well-known way to do high interval intensity training. Determine a ratio of work interval to active recovery interval. Perform 5-10 sets of the interval. The most common ratios are 1:1, 1:2, and 1:3. For example, selecting a 1:2 ratio would mean that you work as hard as possible for, let's say 20 seconds. Follow that by an active recovery for 40 seconds and repeat. The ratio that you choose will depend on what energy system you need to train for your sport or training goals.

Break through your training plateau and fat burning stale mate by planning an effective high interval intensity training program based around the methods I have explained. Most current research suggests that this form of training can be more effective than traditional steady state exercise programs and can be performed in less than half the time.

For more high interval intensity programs like this one go to the Interval Training Guide.com website. Get instant access to the Interval Training Guide Secrets Mini Course for FREE at http://www.IntervalTrainingGuide.com/?tid=bl302. In this mini course you will discover how to burn 3x more fat in 1/3 the time. Get it now!

Killer Ab Work Out You Can Do At Home

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Tue, 11 May 2010 05:03:00 +0000

Are you searching for a killer ab work out? I am sure that you’ve found plenty of abdominal workouts all over the internet. Enough advice is obtainable that it becomes challenging to narrow down a good ab work out. You definitely do not want to waste your time with work outs that do not work. Well, here is a circuit type ab work out that you can do at home with little or no equipment.

You should always begin with a warm up that will get your blood pumping throughout the muscles that will be doing most of the work. For example, focusing a warm up on your arms if you are going to work your legs is not the most effective way to warm up.

Perform this circuit of exercises in 3 sets.

1. Plank on a Swiss Ball. Beginners can begin by kneeling on the floor and placing your forearms on the top of the ball. Maintain this position for at least 30 seconds. As you become better and need more of a challenge, stand on your feet instead of being on your knees. From there, hold a push up position on the ball instead of using your forearms. If you want to add a little upper body challenge you can do a push up on the ball.

2. Spiderman Push Up 10x. Begin in a push up position. Imagine how Spiderman climbs a wall and move your left hand forward about 6 inches while moving your right knee just outside of your right elbow. Simultaneously perform a push as you move your hand and foot forward. Return to the starting position..

3. Cross Body Mountain Climber 10x per side. To perform this exercise, start out in a push up position. Lift your right knee and move it toward your left elbow and return to the push up position. Now lift your left knee and move it toward your right elbow and return to the push up position.

4. Woodchopper 10x per side. Begin in a 1/4 squat position with your arms to outside of one of your knees. In a diagonal direction raise the weight to above the opposite shoulder and return to the starting position. Complete a set on this side and then switch to the other side for a set.

To make this a killer cardio work out in a addition to a great ab work out, progress quickly from one exercise to the next without rest. Take a 1 minute recovery between sets for a total of 3 sets.

For more information on a killer ab work out, go to the Interval Training Guide.com website. You will also be able to instantly access your 10 Day Interval Training Secrets Mini Course at http://www.IntervalTrainingGuide.com/?tid=bl301

Exercises for Abs - How to Uncover the Best

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Thu, 06 May 2010 16:32:00 +0000

Who else is frustrated and confused about all the contradictory information about the best exercises for abs? You may be wondering what you can do about it. What if you could find out for yourself a way to uncover whether specific exercises can be regarded as the best exercises for abs. In this article, I am going to give you a few ideas you can use to uncover the quality of an abdominal exercise. I will also give you examples of the best exercises for abs. By the time to finish reading this article, you will be armed with the resources you need to design your own exercises that are best for the abs.

Now, the abdominal muscles carry out a specific function. Understanding these roles and how the abdominals work will give you a benchmark to use when selecting the most effective exercises for working your abs. The best exercises for abs should combine as many of the tasks of the abdominal muscles as possible into one exercise.

Here's how they work. The abdominal muscles stabilize the spine. This provides a solid base from which the arms and legs are able to anchor in order to move effectively. For example, a standing figure 8 with a weight plate or kettlebell requires the abdominal muscles to stabilize the spine and trunk so that the arms can perform the figure 8 movement.

What else? Stabilization also helps to prevent movement of the trunk. One example of an exercise that trains stabilization is the plank. Strong abdominals help to prevent hyperextension of the back when in the plank position.

Now wait…there’s more. In addition to stabilization, your abdominals have to rotate or slow down the rotation of the spine. They may even need to prevent rotation. Any motion involving rotation can be used to train this particular abdominal movement. One of my favorites is sometimes referred to as a landmine. This involves holding the end of the barbell at shoulder level with the opposite end of the barbell planted on the ground in the hole of a weight plate or at the corner of a wall. Swing the barbell from side to side while bracing your abdominal.

This is one of the most commonly overlooked functions of the abdominals. Abdominal muscles prevent hyperextension of the spine. Not only do the abdominal muscles flex the spine, bend forward, but they prevent excessive extension of the spine. It isn't that difficult to flex the spine, especially when you are standing up. However, lift a weight above your head and behind your head and see what your abdominals do.

So think about this. How much effort is required to lean backward with a weight overhead under control and without falling backward? So, one of best exercises for abs to train this movement is to stand with your back to the wall about a foot’s length away with your hands overhead. Slowly reach back and as high as possible to touch the wall. You can also use a medicine ball and throw it against a wall with your hands above your head.

Now that you have discovered the most critical functions of the abdominals, you can determine the best exercises for abs by deciding how many of these functions the exercise trains at the same time.

Finding the best exercises for abs doesn’t have to be complicated if you follow the criteria I give you in this article. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl304 now.

Exercises For Abs - The Best and Worst

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Thu, 06 May 2010 16:29:00 +0000

Do you find this to be somewhat annoying too? All of the experts seem to say different things about the best exercises for abs. So much of the disagreement comes because some personal trainers and experts just don’t take the time to ask themselves what the abdominal muscles really do and how to train them most effectively. In this article I am going to list the 3 worst exercises for abs and the 7 best exercises for abs.

The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.

So, here are 3 of the worst exercises for abs.

1. Crunches: There are far more efficient exercises than the traditional crunch. When standing, it doesn't take much effort to flex the trunk. And since most of the strength we need in our abdominals comes when we are standing, crunches don't seem to be the best abs exercise for functional activities.

2. Leg Raises: The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors. The hip flexors attach to the lumbar (lower) spine and can create low back pain. The captain’s chair is a better alternative if done correctly, but still not one of my favorites.

3. Ab Machines: Most of the time a machine is only going to work one of the functions of the abdominal muscles. In addition, it is hard to find a machine that matches your specific movement pattern. In fact, you probably won't be able to. So, avoid machines.

Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises

1. Renegade dumbbell rows: this is basically a pushup with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!

2. Kettlebell Swing: this one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly. To control the weight well require a lot of stabilization and rotation control.

3. Front Squat: The front squat is not normally the first on the list of best exercises for abs. However, some say it should be at the top. I happen to agree. To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.

4. Push Up Variations: Just about anybody can do a variation of the push up. You are only limited by your creativity. It is one of the best exercises for abs because it require stabilization of the spine and trunk as well as prevention of excess extension of the spine. Try lifting one of your hands off of the ground and you have now introduced an antirotation component.

5. Mountain Climber or Cross Body Mountain Climber: These two exercises stimulate all 3 of the functions of the abdominals: stabilization, antirotation, and prevention of excess extension.

6. Woodchopper: The woodchopper combines the benefits of the kettlebell swing with a rotational component. This is by far one of the best exercises for abs.

7. Gymball Rollout: This is probably one of the best exercises for abs to prevent hyper extension. You also have the benefit of stabilization with movement.

Bonus. Spiderman Push Up: This is a combination of push up and mountain climber. It requires stabilization with both upper and lower extremity movement.

Finding the best exercises for abs doesn’t have to be complicated if you perform exercises that train the true function of the abdominal muscles. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl300 now.

HIIT Cardio on the Elliptical to Burn Body Fat

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Tue, 16 Feb 2010 17:51:00 +0000

After years of wasting as much as 60 minutes of my time training on the elliptical, I got bored. Then I uncovered a way to finish my cardio routines on the elliptical by nearly 15 times faster. I also found that I could burn extra fat for a much longer time even after my training had completed.

Would you believe me if I informed you I could show you a 4 minute workout that would be just as valuable as your typical 60 minute session? If so, would it be worth spending 4 minutes to throw out your one hour training?

Well, the good news is that a 4 minute high intensity cardio workout on the elliptical to burn extra fat works. In this article, I am going to uncover for you how to convert your typical cardio program on the elliptical and change it into a turbo-charged fat burning routine. This training will continue to allow you to burn fat for up to 24 hours after you have finished your routine.

I am not going to uncover HOW this condensed high intensity interval training session is more effective at burning extra fat and getting you in to shape immediately. That is going to be saved for another day. However, let me just point out that current research shows strong evidence to support it.

There are 2 easy methods to convert your elliptical program workout to amplify the difficulty level so that you can finish it in such a short amount of time. The important thing to remember with this type of high intensity interval training program is that it must be a maximum effort. If you lower your intensity to the same intensity as your normal long duration program, then your benefits will not be as effective.

1. Crank Up the Incline: Increasing the incline on the elliptical trainer to a level that makes your give a 100% exertion will exhaust your emergency energy stores.

2. Increase the Resistance: Increase the resistance so that you continue to train at the same rhythm but requiring a 100% effort to do so.

Obviously you are not going to be able to maintain this amount of difficulty for a long period of time. If fact, the real secret behind this hiit cardio system is that you don’t have to.

Here is your 4 minute high intensity interval training cardio exercises on the elliptical to burn belly fat:
Begin with a 3-5 minute warm up that will elevate your body temperature enough so that you feel like you are beginning to sweat.

You will carry out 8 sets of high intensity interval training work sessions lasting 20 seconds with a 10 second active rest in between. During your 20 second work exercises you will revise your incline or resistance. You should not need to modify both together.

During your active rest, reduce your incline or resistance back to a low difficulty level. Continue this cycle 8 times for 4 minutes. This is also known as a Tabata protocol.

If you did the program accurately and with enough difficulty you should feel ready to be finished.
Hiit cardio on the elliptical to burn extra fat is the most useful technique to build up your body’s capability to burn body fat throughout the day. By altering your incline or the resistance on the elliptical trainer you are able to make your program intense enough that its doesn't require that you throw away an hour on your workout. Now you will have time to do other things that you enjoy.

For more information on how an interval training cardio exercises is efficient at burning belly fat for up to 24 hours after your session go to Interval Training Guide. You will learn other techniques to transform your training using a interval training cardio line of attack. You can also get your FREE copy of Insider Secrets for a Lean Body. Go to http:intervaltrainingguide.com/e104.

Is Your Exercise Routine Keeping You Fat & Unhealthy?

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Thu, 15 Jan 2009 17:18:00 +0000

Is Your Exercise Routine Keeping You Fat & Unhealthy?
by Rob Poulos, founder of Fat-Burning-Furnace.
The majority of fitness enthusiasts and exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to attempt to burn fat fast. But recent studies have shown that this is a big, I mean big mistake.
In fact, [...] continue reading

Circuit Training Workouts

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sun, 11 Jan 2009 17:14:00 +0000

Circuit Training Workouts

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Long, slow, boring aerobic exercise may get all the glory in the media,
but you can get a lot more bang for your fitness buck with circuit training.
In fact, it’s one of the best ways to burn fat and build muscle at the same
time, while getting your workouts done in very little [...] continue reading

Interval Training - Challenge Any of the 3 Energy Systems

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Wed, 07 Jan 2009 17:13:00 +0000

Interval Training - Challenge Any of the 3 Energy Systems
At the root of all training routines is the need to make the body more efficient at producing energy for your given activity, whether that is a sport, general health or life. If you are not training specific to the energy requirements of your activity you [...] continue reading

Specific Formula to Charge Your Energy Systems

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sat, 03 Jan 2009 17:10:00 +0000

Specific Formula to Charge Your Energy Systems
In a previous article I outlined a basic model of how your body produces the ATP necessary to power your body. That’s all great in theory but how do you apply that to your interval training workout? Each sport or activity has different energy system requirements. How do you [...] continue reading

Fat Burning Bodyweight Circuit Exercises

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Tue, 30 Dec 2008 17:06:00 +0000

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment [...] continue reading

8 Benefits of Interval Training

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Tue, 30 Dec 2008 16:59:00 +0000

8 Benefits of Interval Training
What are the benefits of interval training? Why would I switch from doing my traditional cardio routine? Does it really work if I am not working hard for at least an hour? These are a couple of questions that I hear all the time with clients and injured athletes that I [...] continue reading

6 Interval Training Sessions Improve Oxygen Utilization

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Fri, 26 Dec 2008 16:58:00 +0000

6 Interval Training Sessions Improve Oxygen Utilization
How effective are interval training sessions at increasing aerobic exercise capacity
compared to traditional aerobic training? Researchers at McMaster University in Canada
uncovered some very interesting answers.
The study involved 8 subjects who performed interval training sprints on a stationary cycle.
Subjects participated in 6 sessions over 14 days. Each session consisted of [...] continue reading

Avoid Holiday Weight Gain With These 8 Tricks

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Mon, 22 Dec 2008 16:31:00 +0000

Avoid Holiday Weight Gain With These 8 Tricks
by Aaron Ivey ATC, CSCS
Most everyone has concerns about gaining weight during the holiday season. It’s so easy to eat a couple hundred extra calories with all of the guilty pleasures that we enjoy. Gifts of candies, cookies, pies, brownies, egg nog… What do you do to make [...] continue reading

No Time to Exercise? No Excuse

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Fri, 19 Dec 2008 16:29:00 +0000

A study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training.
The Study:
Subjects: 16 college-aged students
Protocols:
- Interval training group: 4-6 sets of 30 second “all out” bouts with 4 minutes recovery for [...] continue reading

Interval Training For Cardiac Rehabilitation?

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Wed, 17 Dec 2008 16:27:00 +0000

Short bursts of high intensity sprints–known to benefit muscle and improve exercise performance–can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University.
The study is published online in the journal American Journal of Physiology. Regulatory, Integrative & Comparative Physiology. [...] continue reading

Cracking the Cardio Comfort Zone

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Mon, 15 Dec 2008 16:25:00 +0000

How to Get Results with your cardio routine. Crank Up the Intensity - Reduce the Time This is your formula for maximum fat loss. Trouble is, we start OFF doing this and slowly but surely, our results seem harder to attain. You’ve embraced the idea that Long, Boring, Steady State Cardio is just not going [...] continue reading

High Intensity Interval Training - The Scientific Approach to Weight Loss

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sat, 13 Dec 2008 16:23:00 +0000

High Intensity Interval Training-the Scientific Approach to Weight Loss.
Okay, I am pretty sure you have read most of the material you could get your hands on concerning dieting and weight loss. Chances are, you even attempted dieting and cardiovascular training at some point in order to shed some of those unwanted pounds. The question is, [...] continue reading

Anaerobic Exercise - Fast Fuel!

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Thu, 11 Dec 2008 16:21:00 +0000

Anaerobic exercise: fast fuel
Anaerobic exercise is when you are exercising at a rate that requires your body to use energy systems that do not require the use of oxygen to produce energy from within the muscle. That’s not to say that you are going so fast that oxygen is not being used. Some people error [...] continue reading

Lactic Acid - Your Friend?

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Tue, 09 Dec 2008 16:18:00 +0000

Lactic Acid Not Athlete’s Poison, But An Energy Source — If You Know How To Use It
ScienceDaily (Apr. 21, 2006) — In the lore of marathoners and extreme athletes, lactic acid is poison, a waste product that builds up in the muscles and leads to muscle fatigue, reduced performance and pain.
Some 30 years of research [...] continue reading

Great New Resource for Interval Training

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Thu, 06 Nov 2008 06:49:00 +0000

See the Interval Training Guide website for great information and articles on interval training.

"Cardio Can Kill"

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sun, 20 Jul 2008 01:08:00 +0000

Cardio Can Kill

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I'm not a big fan of long cardio, especially extreme bouts of cardio - i.e. running marathons.

Just this past weekend a 41-year old man died running one of the Toronto marathons. Last year, same thing. These are not the first, nor will they be the last men to die running a marathon.

And for what?

To run an irrelevant distance for no reason at all. I don't see any logical reason for most people to run a marathon. Particularly when you are a 40-year old father of a young family. You can be fit and healthy with far less exercise time, as long as you train with far better exercise choices.

Sure, you can say you are pushing the boundaries of your human performance...but I doubt that is any consolation for the family of thes two men.

No matter how "type A" someone is, or how driven they are to perform in a marathon, simply being able to run a marathon proves nothing. And it can have disastrous consequences. Not too mention the many smaller negative consequences of:

a) A waste of hours of your life spent away from your loved ones while you pound the pavement

b) Sore knees, chronic back pain, and blistered feet

c) Money and time wasted in the physiotherapist's office

d) An improperly trained body (i.e. weak back of the body, no upper body strength, overuse injuries)

e) A level of fitness that has limited carryover to real world needs (carrying groceries & other objects, outsprinting an attacker, manual labor, etc.)

So please, if you insist on running marathons, do yourself and your family a favor and:

1) Get a full physical from your doctor. This goes without saying for anyone on an exercise program over the age of 30, but running marathons is another reason not to neglect your physical exams.

2) Pay close attention to your body during the race. Wear a heart rate monitor, and exercise conservatively, drink the right amount of fluids (but not too much as that can be the cause of death in long runs), and just plain be careful. A marathon is hardly a reason to risk your life.

Now, here's more bad news.

Cardio has been killing fat loss programs for decades.

Why?

Because almost all of the exercise science studies performed in the 70's through the early 90's were done on distance running.

From there we got the messages that:

i) To lose fat, you had to do long, slow endurance training. Clearly, we know this is false. Nutrition is the most important aspect of fat loss.

ii) That we should eat a high-carbohydrate diet. This message, while generally true for endurance athletes, was broadly applied to fat loss. So we were subjected to that hideous low-fat, high-carb phase in the 90's where we were urged to eat Snackwell low-fat cookies with no regard to the sugar and calorie content.

iii) Beginners should get out on high-volume, walk-run programs. Now while it is important to get people out and exercising, high-volume activities for underprepared beginner muscles are going to cause injury fast. And that's what happened to most people that tried to take up running.

iv) Too many cardio enthusiasts had the wrong mentality of, "If I go for a 5 mile run, I can have some juice and cookies as a reward". Needless to say, that didn't help anyone lose fat.

The end result?

This high-cardio, high-carb approach to fitness and fat loss left many men and women with thunder thighs, saddle bags, and chronic running injuries.

Fast-forward to this decade, and the mainstream media is finally starting to see the benefits of strength training and interval training for both fat loss and the cardiovascular system.

Not too mention people are finally getting their nutrition right. And it's so simple:

- lots of fruits and vegetables (rarely does anyone get enough)
- lean protein
- healthy fats
- fiber-rich low-glycemic carbohydrates

Dr. Chris Mohr gives dozens of options for each in the TT Fat Loss Nutrition Guidelines.

So eat right, train right, and be safe.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Okay, so you don't want to give up running?

At least train your body correctly with Turbulence Training. It trains the muscles that running neglects, and promises to put more power into your hill running.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sun, 20 Jul 2008 00:57:00 +0000

Why Cardio Doesn't Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

The Lactic Acid Myth - Busted!

noreply@blogger.com (Aaron Ivey MS, ATC, CSCS) — Sat, 31 May 2008 16:07:00 +0000

"Feel the burn!" The lactic acid myth revealed!

You hear it all the time in the gym when you feel that burn in the muscle. "Oh that is the lactic acid building up in your muscle. That is why it burns." Is that really what is happening or is there some other chemical or physiological explanation for the burn you feel. You have probably been sore a day or two after a good workout. Again, some attribute this to lactic acid build up. Can there be another explanation for this?

Yes! The idea that lactic acid is the cause of such discomfort is not supported by basic biochemistry, the chemical reactions that take place in your body. It is true that lactic acid exists. However, lactic acid is not the cause of the soreness or the burn.

Maybe a quick summary of basic chemistry will help. Acids are made up of a “free” hydrogen molecule (not chemically combined with another substance) and a salt molecule such as lactate. Under the right conditions, these two molecules chemically combine to form an acid. One of the most common acids is hydrochloric acid. The number of hydrogen molecules that are “free” determines the pH of a solution. The measure of the concentration of free hydrogens in a solution is known as pH. A lower pH value means that the solution or environment has a greater concentration of free hydrogens (more acidic). A higher pH value means that the solution has a lower concentration of free hydrogens. We call this basic or alkaline.

The value of pH is measured on a scale from 0 to 14. Stomach acid has a pH of around 2. Water has a pH of around 7 and liquid drain cleaner has a pH of around 14. When you combine a base and an acid, the solution moves closer to the neutral pH around 7. That is why you add baking soda to your pool if the pH is too low and muriatic acid if the pH is too low. By doing so you are providing a salt for the hydrogen to bond to thereby reducing the concentration of free hydrogens. This increases the pH

At a pH of 3.86 lactate bonds with free hydrogens to form lactic acid. However, when the pH is greater than 3.86 lactic acid becomes sodium lactate and does not contribute to the free hydrogens in the blood, which has a pH of around 7. Even during intense exercise the pH of blood does not drop very far below this. Therefore, lactic acid really does not exist in the body. In fact, the production of lactate in the blood during exercise helps to make the blood more basic and neutralize the pH.

The burn you feel during your workout is not a result of lactic acid. Nor is lactic acid the so-called “toxin” that is released when you get a massage. But that’s another story…

For more detailed information on the biochemistry involved please see the following article by Robert A Robergs:
Exercise-Induced Metabolic Acidosis: Where do the Protons come from?

Interval Training