Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: The Coach on June 27, 2008, 07:16:23 AM
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Have you ever noticed the ultra-lean, heavily muscled physiques of sprint type athletes (100m runners, running backs, speed skaters) and wondered why your training hasn't produced such a result? After all, you train with weights 3-5x per week to build muscle. And you do a couple of moderate intensity cardio workouts to burn fat. So why don't you look better than these athletes? All they do is spend the bulk of their time running around a track. So why are their pecs, arms, and abs better defined than yours?
Well, there are a few answers to these questions. The first answer is, as you might have suspected, genetics. While many athletes would have you believe that their hours of hard training have made them into the athlete that they are today, the truth is that they did get a kick start from their chromosomes. You see, successful athletes are born with great potential for their sport. Then, while playing, as a kid, they began to self-select certain sports that they are good at. Add in a solid training regimen and their inherent potential shines.
But there's another side to the question. Although these athletes are born with an advantage, one that allows them to develop muscle and burn fat more easily than most, we can't underestimate the importance of their hard training. By targeting the muscle fibers that contribute to explosive power as well as training the anaerobic energy systems (ATP-PC system and glycolytic system), these athletes can't help but get bigger, stronger, and leaner. And if you apply the tricks I'm going to teach you in parts 1 and 2 of this article, you'll get bigger, stronger, and leaner too.
The Anaerobic Energy Systems
First, let's define our terms. If you're familiar with the term "aerobic", you'll know that it means "with oxygen". Therefore, aerobic energy systems are systems in the body in which energy (ATP) is generated from the consumption of oxygen. Simple enough.
Now, the opposite of "aerobic" is "anaerobic" which, by definition, means "without oxygen". Therefore, anaerobic energy systems are systems in the body in which energy (ATP) is generated from non-oxidative sources. Now this is where it gets hairy.
From the aforementioned definitions it would appear that these two energy systems were mutually exclusive; only one is active at a time. And in fact, once upon a time, in a land far, far away, researchers believed that no oxygen was used to make ATP during anaerobic exercise. Thus the name. However, current research shows that even during the most "anaerobic" of events, the aerobic system (with oxygen) is also activated (to a small extent).
With that said, it's important to realize what determines the ability of the body to go "with" or "without" oxygen. Well, the main two determinants are intensity and duration. Here's an illustration of these variables in action.
As I'm sure that you all know, if you're on the track and you start to run really fast, for the first few seconds you'll feel quite explosive. But after just 3-10 seconds, some of that explosiveness will subside and you'll slow down a bit. Still pushing hard though, yet getting progressively slower, about 15-20 seconds into the run, your muscles will begin to burn and you'll have to slow down even more. Finally, due to the burning and fatigue, you'll either have to work your way down to a slow paced jog or you'll have to stop altogether. Why does this occur, you might ask? Well, check out the following chart:
Anaerobic System
Time To: ATP-PC Glycolytic Aerobic System
Peak Power/System <1sec. 20sec. 2-3min.
Maintenance of Peak 10sec. 20sec. 3min.
Total Capacity 10-30sec. 1-2min. hours
Full Time For Recovery 3min. 1-2hr. 24hr.-48hr.
˝ Time For Recovery 30sec. 15-20min. 5-6hr.
So what's the chart mean? Well, in it you'll find the actual values for the duration of each energy system (assuming that you work within the appropriate intensity domain). Now, I want you to notice something very specific in the chart above. If you're perceptive you'll have realized that I've not only listed the differences between the anaerobic systems and the aerobic systems, but I've also listed two types of anaerobic systems; ATP-PC and glycolytic. Let me explain the difference between the two.
The ATP-PC system is so-called because the provision of energy at very high intensities is dependent only on stored ATP already in the muscles and on the ability of the muscle's very limited amount of phosphocreatine (PC) to regenerate the ATP as it gets used up. Since these stores are limited, as you might imagine, as the ATP and the PC become depleted, the body has to slow down. Therefore, as you can see in the chart, this system has only a limited ability to generate ATP as the peak power of the system occurs at the 1-second mark and the system only has a capacity of 30 seconds. However, the rate of ATP generation is the fastest of the three and that's why this system is so important for high intensity exercise. When using the ATP-PC anaerobic energy system, you can generate a lot of power for a very short period of time. A 100m sprint is run within the ATP-PC domain.
The Glycolytic anaerobic energy system is so-called because the provision of energy from this system is dependent on muscle glycogen (carbohydrate stores). As you can see in the chart, the glycolytic system provides ATP generating power for longer than the ATP-PC system but it's ability to sustain high intensity exercise is also limited in that the total capacity of this system is 2 minutes.
So the bottom line is that in order to generate power during high intensity exercise, the anaerobic energy system first utilizes stored ATP, then PC, and then muscle glycogen. Well, hold on though! In looking at the substrates used during anaerobic work (ATP, PC, glycogen) you'll notice that fat is mysteriously missing from the list. Does that mean that I'm spending all this time writing about a form of exercise that burns no fat? No way! Listen up.
The interesting thing with anaerobic training is that although very little fat is burned during the short, high intensity efforts, quite a bit of fat is burned in the recovery time between efforts. Therefore by effectively training the anaerobic system (via interval workouts), you'll be dropping large amounts of fat as well.
The Benefits of Training The Anaerobic Energy Systems
While training the anaerobic energy systems is clearly be of benefit for enhancing athletic performance, there are many other non-athletic benefits as well:
1) This type of training is very calorie expensive. Short, 30-minute workouts can burn in excess of 400kcal during the exercise. While carbohydrates provide much of the fuel used during the high intensity interval, fat is also burned preferentially during the low intensity aerobic recovery period between the high intensity intervals.
2) The post exercise calorie expenditure is huge with this type of exercise. In some studies the resting metabolic rate remains elevated (by 15% or more) up to 24 hours after the workout. Interestingly, after exercise the body preferentially burns fat so this elevated metabolism is burning predominantly fat.
3) This exercise leads to an up regulation of aerobic, anaerobic, and ATP-PC enzyme activity. This means that all the energy systems of the body will operate at higher levels and become efficient at burning calories and generating energy.
4) The muscles used during this type of exercise will change their composition, shifting toward an increased percentage of fast twitch fibers. This increase in power-producing fast fibers comes at the expense of the weaker slow twitch ones. The shift is desired as the fast fibers grow more easily than the slow fibers.
5) There is an increase in specific muscle cell organelles (i.e. the sarcoplasmic reticulum). This leads to a better calcium balance and contractile ability.
6) There are short-lived increases in blood testosterone (38%) and growth hormone concentrations immediately after exercise. While this is debatable, these changes may contribute to an anabolic state in the body.
So What Are We Waiting For?
For the optimal application of anaerobic training in order to improve body composition, here is a model that I've found particularly successful. I have also used this program for off-season conditioning in my athletes.
Day 1 - 1.5 hours of Resistance Training (Upper Body - Pushing Type Exercises)
Day 2 - *30 minutes of Anaerobic Interval Training (Rowing)
Day 3 - 1.5 hours of Resistance Training (Lower Body)
Day 4 - *30 minutes of Anaerobic Interval Training (Cycling)
Day 5 - 1.5 hours of Resistance Training (Upper Body - Pulling Type Execises)
Day 6 - *30 minutes of Anaerobic Interval Training (Running)
Day 7 - Rest
*The anaerobic training activities are varied in order to activate different muscles from one workout to the next.
In structuring your interval days, here are some suggestions.
1) Before beginning such a program, be sure to experiment with high intensity exercise. If you have never tried such exercise before, you are in for a surprise - it's difficult.
2) Use a 1:3 ratio of exercise to recovery (i.e. for every 1 second you sprint, rest for 3 seconds).
3) To maximally activate your anaerobic glycolytic system, your exercise duration should be 30s to 60s. As a result your recovery will be between 90s and 180s.
4) Intensity is key to the success of this program. If your intensity is too low during the exercise, you will not realize the full training adaptation. If intensity is too high, you won't be able to complete the workout. You'll have to play around with the intensity until you get it right.
5) Your exercise intensity should be more than double that of your recovery intensity for 60s bouts and more than triple for 30s bouts. For example, if running at 11mph for 60s during your exercise interval, you should be running at approximately 5.5 mph for 180s during your recovery interval. Likewise if you're cycling at 350 watts for 30s during your exercise interval, your recovery should be at about 100 watts for 90s during your recovery interval.
6) When increasing the intensity from one workout to the next, be sure to increase the work. Do not increase the exercise duration or decrease the duration of the recovery. If the exercise to recovery ratio drops below 1:3, you'll lose power during your exercise interval and the activity becomes more aerobic.
Here is an example of these rules in action from one of my client records.
Day 2 - Rowing
5-minute warm-up followed by 7 sets of the following:
60 seconds at 250 watts*
180 seconds at 125 watts
Day 4 - Cycling
5-minute warm-up followed by 15 sets of the following:
30 seconds at 300 watts (level 12)*
90 seconds at 100 watts (level 2)
Day 6 - Running
5-minute warm-up followed by 7 sets of the following:
60 seconds at 11mph*
180 seconds at 5.5 mph
*If it's easy to maintain the same workout output for the full 30 minutes, increase the work (watts or speed) for the next workout. Increase the intensity to the point that it becomes difficult to complete all the sets at the prescribed intensity. Just like with resistance training, use progressive overload to continually improve.
So there you have it. A new model for improving body composition that's very effective and doesn't involve boring hours of your life spent on the cardio equipment. Give this program a try and the next time you're admiring the physique of a well-trained anaerobic athlete, it may be your own.
http://www.johnberardi.com/articles/training/gettinginshape.htm
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thanks.
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Interesting.
Debussey loves HIT cardio (high intensity sprints for 12 - 15 minutes).
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Hey Coach
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Cliff notes?
8)
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Author seems like a bright guy
http://www.johnberardi.com/about/jb.htm
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gayer than THE COACH training world class athletes
(http://www.easternshorept.com/images/golfer.jpg)
;D
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Oh dear, looks like I've started something over at the Training Board. :-\
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Did Munzer do HIT ?
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Oh dear, looks like I've started something over at the Training Board. :-\
No.....I haven't had time to get into a full blown debate with Candizzle and FlexingtonSteel about exactly how HIIT works (still don't have much time) and how it effects the energy systems, it would take a while so I did the next best thing.
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No.....I haven't had time to get into a full blown debate with Candizzle and FlexingtonSteel about exactly how HIIT works (still don't have much time) and how it effects the energy systems, it would take a while so I did the next best thing.
Don't you worry Coach, I believe you. ;)
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Easy, type IIb fibers require fat as their main energy source. You can lift heavy but if you're not explosive, you won't get the type of results you want. Dynamic efforts have a neuro-muscular reaction which recruits those fibers.
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I can only due cardio from now on...due to heart.
That ends MY debate! :-\
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Author seems like a bright guy
http://www.johnberardi.com/about/jb.htm
A nice guy, too.
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good post.
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I can only due cardio from now on...due to heart.
That ends MY debate! :-\
you're done lifting weights forever?
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you're done lifting weights forever?
Hard to accept, but it seems so.
I have high, idiopathic (unexplianed) venticular pressure, that gets inordinately elevated when I load.
That'd cancel out all lifting, according to my drs.
I am inclined to believe them.
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Hard to accept, but it seems so.
I have high, idiopathic (unexplianed) venticular pressure, that gets inordinately elevated when I load.
That'd cancel out all lifting, according to my drs.
I am inclined to believe them.
You need to find a cardiologist that specializes in athletes. If you can do cardio you can lift (a little). I'll try to explain in a few minutes. I have an athlete with a simillar problem.
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Coach - What is your opinion on low intensity cardio for fat loss? When dieting I will do 30-45min walking first thing in the morning on an empty stomach or after a workout when ive used about all of my carbs up. This has always gotten me very lean easily.
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Hard to accept, but it seems so.
I have high, idiopathic (unexplianed) venticular pressure, that gets inordinately elevated when I load.
That'd cancel out all lifting, according to my drs.
I am inclined to believe them.
As you should ;)
Some clowns still think that long term weight lifting has no effect on the heart ::)
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You need to find a cardiologist that specializes in athletes. If you can do cardio you can lift (a little). I'll try to explain in a few minutes. I have an athlete with a simillar problem.
I'd really like to hear it.
I have been to Yale and Harvard for their experts.
I agree with the cardio and lite lifting statement.
For now, I must tread gingerly. Really, really sucks, as all of this was forced upon me only this past December.
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As you should ;)
Some clowns still think that long term weight lifting has no effect on the heart ::)
I do heed them.
I think lifting has deleterious effects on SOME, not all. I don't think it is the rule.
I have congenital heart problems in my family.
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I'd really like to hear it.
I have been to Yale and Harvard for their experts.
I agree with the cardio and lite lifting statement.
For now, I must tread gingerly. Really, really sucks, as all of this was forced upon me only this past December.
Needless to say, I'll stay within my limitations for advice and bow out.
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Needless to say, I'll stay within my limitations for advice and bow out.
No Coach.
Was not trying to impress.
Some are great there, some hide behind the accolades and know little.,
Years ago, I stayed at the vaunted Mayo Clinic in Rochester, Minnesota for three months.
Took my Dr. 6 months to get me in.
Out of all my clinicians and hospital stays...they did the least for me.
But, just my experience.
Mike
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No Coach.
Was not trying to impress.
Some are great there, some hide behind the accolades and know little.,
Years ago, I stayed at the vaunted Mayo Clinic in Rochester, Minnesota for three months.
Took my Dr. 6 months to get me in.
Out of all my clinicians and hospital stays...they did the least for me.
But, just my experience.
Mike
Mike, I think you took that wrong, I know you were not trying to impress. I'm just saying I don't have the knowledge to give that type of advice to supercede experts at Yale and Harvard.
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moose, seeing as many here can learn from you.
heart defect is in your family.
you were a bodybuilder for 20+ years
you used steroids for (5-10?) years?
What would you do differently?
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Coach - What is your opinion on low intensity cardio for fat loss? When dieting I will do 30-45min walking first thing in the morning on an empty stomach or after a workout when ive used about all of my carbs up. This has always gotten me very lean easily.
This is the problem with low intensity cardio. It will only work for a short time. As you get in better shape it gets easier and eventually you hit a plateau to where you stop burning the fat. So whats the alternative? You either go further or you go FASTER. More on this later, work awaits ;D
Question: Isn't it smarter to do your cardio with more in intensity in less time (30min max) and have your metabolism burining an extra 15-20% more AFTER you are done for up to about 24hrs tham to just do your 1-2 hrs per day at the same pace and generally not burining anything after?
Train smarter AND harder :D
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I do heed them.
I think lifting has deleterious effects on SOME, not all. I don't think it is the rule.
I have congenital heart problems in my family.
True...doesn't have to be "deleterious" in all, but it does effect all. These effects can even been deemed as someone having an "athlete's heart" or having an "innocent murmer"
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Mike, I think you took that wrong, I know you were not trying to impress. I'm just saying I don't have the knowledge to give that type of advice to supercede experts at Yale and Harvard.
No, Coach, I knew your stance, it was cool. Thanks Joe!
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moose, seeing as many here can learn from you.
heart defect is in your family.
you were a bodybuilder for 20+ years
you used steroids for (5-10?) years?
What would you do differently?
Great question.
My grandfather succumjbed to heart attack in his late 40's (did not tgake care of himself, tho...cigs, ETOH, etc.)
My father, although healthy now, has had stents put in; colon cancer; prostate cancer; brain tumer; diabetes.
Competed from 16 to 40
Cycled from 18 to 26 (I'd say a solid 7 years, and kept records)
Hmmm...what5 would I do different?
Honestly, I think I would really, really try to cut down on stress.
I am not advocating my steroid use, but, I am also happy with my experiences in bb. Probably did not HELP my general health, anyhow.
But the stress.....nine years of intense programs in college.....undergoing soon my 20th orthopedic surgery, and running businesses I think has taken the greatest tolls on my health.
I'd suggest people treat themselves better than they do, is all.
The paradox , for me, as a man who trainjed and ate well for so many years...I think I have done myself in, somewhat, with unfettered, unabated stress.
Mike
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This is the problem with low intensity cardio. It will only work for a short time. As you get in better shape it gets easier and eventually you hit a plateau to where you stop burning the fat. So whats the alternative? You either go further or you go FASTER. More on this later, work awaits ;D
Question: Isn't it smarter to do your cardio with more in intensity in less time (30min max) and have your metabolism burining an extra 15-20% more AFTER you are done for up to about 24hrs tham to just do your 1-2 hrs per day at the same pace and generally not burining anything after?
Train smarter AND harder :D
;)
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;)
I agree with the bold statement there, Coach, but, as I have said, in MY case, because my hands are tied with limits to what I can do...I do HOURS of cardio...sitting on the recumbant like a zombie :P
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I agree with the bold statement there, Coach, but, as I have said, in MY case, because my hands are tied with limits to what I can do...I do HOURS of cardio...sitting on the recumbant like a zombie :P
Moose, you're doing cardio more for health right, not fat loss?
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Moose, you're doing cardio more for health right, not fat loss?
absolutely....although I have dropped although I have dropped about 25 in the past 6 weeks....surgical purposes
mike
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Vince Gironda said the same thing 35 years ago. He talked about the muscular physiques or sprinters verses long distance runners. Many of his workouts were based on short rest periods (15 to 30 second rest periods) for weight training to duplicate the process.
Phil Campbell's book “Ready, Set, GO” outlines his "Sprint 8 workout" based on this same concept. http://www.readysetgofitness.com/
While John Berardi’s article is scientifically sound and very informative, there's nothing new or innovative about what he’s saying.
It's like the guys writing books on low carb diets 35 years after they came out.
The more things change, the more they stay the same.
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Vince Gironda said the same thing 35 years ago. He talked about the muscular physiques or sprinters verses long distance runners. Many of his workouts were based on short rest periods (15 to 30 second rest periods) for weight training to duplicate the process.
Phil Campbell's book “Ready, Set, GO” outlines his "Sprint 8 workout" based on this same concept. http://www.readysetgofitness.com/
While John Berardi’s article is scientifically sound and very informative, there's nothing new or innovative about what he’s saying.
It's like the guys writing books on low carb diets 35 years after they came out.
The more things change, the more they stay the same.
Yes. Evolutionarily speaking, the human body changes and adapts very, very slowly.
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Thanks...great post.
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Vince Gironda said the same thing 35 years ago. He talked about the muscular physiques or sprinters verses long distance runners. Many of his workouts were based on short rest periods (15 to 30 second rest periods) for weight training to duplicate the process.
Phil Campbell's book “Ready, Set, GO” outlines his "Sprint 8 workout" based on this same concept. http://www.readysetgofitness.com/
While John Berardi’s article is scientifically sound and very informative, there's nothing new or innovative about what he’s saying.
It's like the guys writing books on low carb diets 35 years after they came out. The more things change, the more they stay the same.
I would have to agree with this.
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Good info around here
;)
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Coach is a man of deep knowledge...it is good to have him here.
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Damn, this sucks Moosejay. :-\
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Damn, this sucks Moosejay. :-\
Yes, Debussey, it does.
I don't think it has sunk in for me yet.
Life is predicated by chnage.
However, I am hopeful that prudence will see me through. There may be a solution yet!
Mike
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Yes, Debussey, it does.
I don't think it has sunk in for me yet.
Life is predicated by chnage.
However, I am hopeful that prudence will see me through. There may be a solution yet!
Mike
In time, science might offer some alternatives that can help you out.
Anyway, with about your fathers and grandfathers health problems and the stress you've put your body through in mind, not being able to train weights is a small price to pay compared to what could have happened to your health. A lot of people have it worse, and you still have the opportunity to live a vital life with a cure down the road :)
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Have you ever noticed the ultra-lean, heavily muscled physiques of sprint type athletes (100m runners, running backs, speed skaters)
All drugs.
Hope this helps fuckwit.
(http://news.bbc.co.uk/media/images/41083000/jpg/_41083538_asafa_powell_ap_416.jpg)
Brutal 14 inch guns.
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In time, science might offer some alternatives that can help you out.
Anyway, with about your fathers and grandfathers health problems and the stress you've put your body through in mind, not being able to train weights is a small price to pay compared to what could have happened to your health. A lot of people have it worse, and you still have the opportunity to live a vital life with a cure down the road :)
Absolutely true.
I am already thinking in terms of perhaps switching to long distance bicycling or even Iron Man comps when I am healthy enough in the future.
Always choose life!
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Good info.
Thanks, Coach. :)
I'm gonna change my cardio routine immediatly.
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All drugs.
Hope this helps fuckwit.
(http://news.bbc.co.uk/media/images/41083000/jpg/_41083538_asafa_powell_ap_416.jpg)
Brutal 14 inch guns.
Yes, it does sperm dumpster. He makes the cyclist look like Sergio Oliva!!
(http://i39.photobucket.com/albums/e196/Intenseone/pantani_maglia_rosa-thumb.jpg)
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(http://i39.photobucket.com/albums/e196/Intenseone/_1449381_ben150.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/pantani_maglia_rosa-thumb.jpg)
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Interesting thread, at least for a cardio newb like me.
That sucks Moose, sorry to hear that. At least you're still breathing. I'm sure with a good diet (omega-3's), regular cardio, maybe meditation (for stress),... you'll outlive most of your peers.
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sorry to hear about that Moosejay....DeBussey summed things up well though
keep positive
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(http://i39.photobucket.com/albums/e196/Intenseone/_1449381_ben150.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/pantani_maglia_rosa-thumb.jpg)
way to post the shittiest looking cyclist ever.
I posted a 100m world record holder and he had very little muscle, you talk right out of your ass.
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way to post the shittiest looking cyclist ever.
I posted a 100m world record holder and he had very little muscle, you talk right out of your ass.
hahaha, who do you think the pic I put up was? LOL........I don't give a shit, you can put up a pic of Lance Armstrong if it makes you feel better!
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Vince Gironda said the same thing 35 years ago. He talked about the muscular physiques or sprinters verses long distance runners. Many of his workouts were based on short rest periods (15 to 30 second rest periods) for weight training to duplicate the process.
Phil Campbell's book “Ready, Set, GO” outlines his "Sprint 8 workout" based on this same concept. http://www.readysetgofitness.com/
While John Berardi’s article is scientifically sound and very informative, there's nothing new or innovative about what he’s saying.
It's like the guys writing books on low carb diets 35 years after they came out.
The more things change, the more they stay the same.
Precisely, all this is rehash of decades ago when i first read it. As far as the sprinter analogy, it makes total sense for lifting. As far as cardio, it's apples and oranges as to which approach is "better", they both have pros and cons. The most important thing isn't a debate as to which is supposedly better rather it's which one (or both in combo) appeals most to use over the long-term.
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Genetics !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Either you have them or you don't.
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hahaha, who do you think the pic I put up was? LOL........I don't give a shit, you can put up a pic of Lance Armstrong if it makes you feel better!
From what I've read the sprinters do plenty of relatively low intensity cardio too. It's not all sprinting. You think Ben Johnson only did an HIIT circuit each day? Obviously not. You could also add a picture of a pro bodybuilder who does 4 hours of low intensity cardio pre-contest to "prove" that low intensity cardio is superior too. Pictorial comparisons like this don't prove the superiority of either type of cardio in itself.
The problem with HIIT is that it's often too intense when combined with a strict diet and heavy weight training.
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Genetics !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Either you have them or you don't.
often a good excuse for people who look like shit.
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(http://www.getbig.com/boards/index.php?action=dlattach;topic=221275.0;attach=259256;image)
Brutal Comb Down to hide class 2b receding hairline
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hahaha, who do you think the pic I put up was? LOL........I don't give a shit, you can put up a pic of Lance Armstrong if it makes you feel better!
(http://www.austin360.com/shared-gen/blogs/austin/outandabout/lance%20arm.jpg)
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Hard to accept, but it seems so.
I have high, idiopathic (unexplianed) venticular pressure, that gets inordinately elevated when I load.
That'd cancel out all lifting, according to my drs.
I am inclined to believe them.
what about very low weights for super slow high reps. I'm talking VERY light (20 lb curls etc.) There was this old dude at my gym that used to work out that way and he looked pretrty decent.
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what about very low weights for super slow high reps. I'm talking VERY light (20 lb curls etc.) There was this old dude at my gym that used to work out that way and he looked pretrty decent.
probably anything involving the vasalva maneuver is not a good idea :-\
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ugh
your frustrating,
anyways, im leaving now..ill be back later
it really sucks having to take an old timer with suppsedly "all this expeeience and knowledge" to school. ;D
ill leave you with one correction... cardio does not lose its effeciency, coach. in fact, the more you do it the more effecient of a fat burner you become. :D
theres one premise blown out of the water.
the rest come later.
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ugh
your frustrating,
anyways, im leaving now..ill be back later
it really sucks having to take an old timer with suppsedly "all this expeeience and knowledge" to school. ;D
ill leave you with one correction... cardio does not lose its effeciency, coach. in fact, the more you do it the more effecient of a fat burner you become. :D
theres one premise blown out of the water.
the rest come later.
I forgot 19 and knows it all.
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I forgot 19 and knows it all.
Debate his point. Own him that way.
There are 19 year olds who would own both you and I in a lot of subject areas, joe. Dissing him for his age is unfair.
Tell us why he's wrong about cardio efficiency improving with more volume, not decreasing as he claims. Cite your own experiences, or some clinical research, or both. I like this topic and I'd like to see you both support your beliefs so we can all learn more.
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Debate his point. Own him that way.
There are 19 year olds who would own both you and I in a lot of subject areas, joe. Dissing him for his age is unfair.
Tell us why he's wrong about cardio efficiency improving with more volume, not decreasing as he claims. Cite your own experiences, or some clinical research, or both. I like this topic and I'd like to see you both support your beliefs so we can all learn more.
Agreed, 240 brings the wisdom. :D
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Interesting thread, at least for a cardio newb like me.
That sucks Moose, sorry to hear that. At least you're still breathing. I'm sure with a good diet (omega-3's), regular cardio, maybe meditation (for stress),... you'll outlive most of your peers.
Yes, Faust, I do everything positive that I can.
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what about very low weights for super slow high reps. I'm talking VERY light (20 lb curls etc.) There was this old dude at my gym that used to work out that way and he looked pretrty decent.
Yes. If and when I get back to weights, this is my likely approach and progression.
I never lifted very heavy, relatively speaking, anyhow....concentrated on mind-muscle link, which served me well, development wise.
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probably anything involving the vasalva maneuver is not a good idea :-\
For now, at least, this is likely true.
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Debate his point. Own him that way.
There are 19 year olds who would own both you and I in a lot of subject areas, joe. Dissing him for his age is unfair.
Tell us why he's wrong about cardio efficiency improving with more volume, not decreasing as he claims. Cite your own experiences, or some clinical research, or both. I like this topic and I'd like to see you both support your beliefs so we can all learn more.
I have been, why do you think I brought this to the G&O to settle the debate? Haven't you been following?
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I have been, why do you think I brought this to the G&O to settle the debate? Haven't you been following?
I'm reading the threads, and noticed it was about to disintegrate into a "you're young and you don't know what you're talking about" vs. "you're old and don't know what you're talking about" level.
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I'm reading the threads, and noticed it was about to disintegrate into a "you're young and you don't know what you're talking about" vs. "you're old and don't know what you're talking about" level.
He's talking about this http://www.getbig.com/boards/index.php?topic=220625.0
I agree with coach actually, I think HIIT cardio is great, but I dont think he reads my post, or he's just so into himself that he has to be right and everything else is wrong.
All I was saying was, neither one is better than the other IMHO. Both have their places. For the average joe trying to lose fat or a bb on a mod-high carb diet, I'd recommend HIIT.
BUT! for a bodybuilder on a keto diet ( which is so popular nowadays) IMO its no question that long duration low intensity cardio is better.
But Coach seems to think that a person who isnt going to eat carbs for 4 months is going to benefit doing exercise that mainly looks for glycogen for energy. But what do I know. I only have a BS in Kinesiology and Health, personal trained clients with success doing both methods and have gone to numerous seminars from staley to lowry to thibadeau and many others. Fuck what do i know.
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He's talking about this http://www.getbig.com/boards/index.php?topic=220625.0
I agree with coach actually, I think HIIT cardio is great, but I dont think he reads my post, or he's just so into himself that he has to be right and everything else is wrong.
All I was saying was, neither one is better than the other IMHO. Both have their places. For the average joe trying to lose fat or a bb on a mod-high carb diet, I'd recommend HIIT.
BUT! for a bodybuilder on a keto diet ( which is so popular nowadays) IMO its no question that long duration low intensity cardio is better.
But Coach seems to think that a person who isnt going to eat carbs for 4 months is going to benefit doing exercise that mainly looks for glycogen for energy. But what do I know. I only have a BS in Kinesiology and Health, personal trained clients with success doing both methods and have gone to numerous seminars from staley to lowry to thibadeau and many others. Fuck what do i know.
I think even BB'rs not on Keto diets, slower cardio is always better. BB'rs nutritional requirements are far different from average people and athletes in general. Spending carbs for fuel on HIIT isn't exactly the most efficient way of energy utilization when those needs are better served elsewhere. That's why BB'rs tried and true preferred method of fat burning is slow cardio in a depleted glycogen state i.e. first thing in the morning on empty stomach or immediately after a work out.
HIIT definitely has it's place, but as Flex states, it's situationally dependent on which one you should use and what goals you have as an individual.
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I think even BB'rs not on Keto diets, slower cardio is always better. BB'rs nutritional requirements are far different from average people and athletes in general. Spending carbs for fuel on HIIT isn't exactly the most efficient way of energy utilization when those needs are better served elsewhere. That's why BB'rs tried and true preferred method of fat burning is slow cardio in a depleted glycogen state i.e. first thing in the morning on empty stomach or immediately after a work out.
HIIT definitely has it's place, but as Flex states, it's situationally dependent on which one you should use and what goals you have as an individual.
yea very true. I think bodybuilders not on a keto diet......Like the mod-high carb diets do well with a mixture of HIIT and low intensity cardio like if they are doing four sessions a week, three low intensity sessions and one HIIT sessions works very well. I know Layme Norton does this with his guys, and a few others prep guys do as well, and it really seems to work wonders.
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good to see coach's lack of response was his admittal that he was wrong
;D
at the moment i am not too energetic and dont feel like writing up a synapsis here for joe... so ill wait to see if he posts anythign relevant that actually needs to be rubutted...
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good to see coach's lack of response was his admittal that he was wrong
What do you mean? Coach is never wrong. Just re read. Actually Coach doesnt even respond to your rebuttle he just keeps going on to prove his point, its an amazing way or arguing. U should try it out. http://www.getbig.com/boards/index.php?topic=220625.0 ...........the coach IS NEVER WRONG!
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.
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He's talking about this http://www.getbig.com/boards/index.php?topic=220625.0
I agree with coach actually, I think HIIT cardio is great, but I dont think he reads my post, or he's just so into himself that he has to be right and everything else is wrong.
All I was saying was, neither one is better than the other IMHO. Both have their places. For the average joe trying to lose fat or a bb on a mod-high carb diet, I'd recommend HIIT.
BUT! for a bodybuilder on a keto diet ( which is so popular nowadays) IMO its no question that long duration low intensity cardio is better.
But Coach seems to think that a person who isnt going to eat carbs for 4 months is going to benefit doing exercise that mainly looks for glycogen for energy. But what do I know. I only have a BS in Kinesiology and Health, personal trained clients with success doing both methods and have gone to numerous seminars from staley to lowry to thibadeau and many others. Fuck what do i know.
Ok, here's the thing. I'm hearing all this bs about not being able to do HIIT on a keto diet, etc,etc,etc. Ok, now lets talk some reality about bbing (pro, top national competitor, you know what I'm getting at). 1. Most are rarely low carb simply because they need carbs for the insulin use so not doing High Intensity intervals is an excuse not to do the extra except to down a few more cytomel and eca.
Now, lets take the "natural" bodybuilder. Even though he/she will be on a low carb diet, there is NO problem what so ever about taking in pre and post workout carbs during this time of training, as a matter of fact, because of the extra energy (carbs) taken in during pre and post workout and since HIIT will burn up to 15-20% more AFTER work out, it only makes sense that HIIT is to be done. It's about fat burning and muscle retention, not fat loss and muscle loss.
One of the problems is these CASE STUDIES are done with athetes and VERY few are done with bodybuilders. And educated guess would tell me scientists don't want to have a study with someone who take a drug for every phase of his training also they are seriously not considered athletes.
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Have you ever noticed the ultra-lean, heavily muscled physiques of sprint type athletes (100m runners, running backs, speed skaters) and wondered why your training hasn't produced such a result? After all, you train with weights 3-5x per week to build muscle. And you do a couple of moderate intensity cardio workouts to burn fat. So why don't you look better than these athletes? All they do is spend the bulk of their time running around a track. So why are their pecs, arms, and abs better defined than yours?
Well, there are a few answers to these questions. The first answer is, as you might have suspected, genetics. While many athletes would have you believe that their hours of hard training have made them into the athlete that they are today, the truth is that they did get a kick start from their chromosomes. You see, successful athletes are born with great potential for their sport. Then, while playing, as a kid, they began to self-select certain sports that they are good at. Add in a solid training regimen and their inherent potential shines.
But there's another side to the question. Although these athletes are born with an advantage, one that allows them to develop muscle and burn fat more easily than most, we can't underestimate the importance of their hard training. By targeting the muscle fibers that contribute to explosive power as well as training the anaerobic energy systems (ATP-PC system and glycolytic system), these athletes can't help but get bigger, stronger, and leaner. And if you apply the tricks I'm going to teach you in parts 1 and 2 of this article, you'll get bigger, stronger, and leaner too.
The Anaerobic Energy Systems
First, let's define our terms. If you're familiar with the term "aerobic", you'll know that it means "with oxygen". Therefore, aerobic energy systems are systems in the body in which energy (ATP) is generated from the consumption of oxygen. Simple enough.
Now, the opposite of "aerobic" is "anaerobic" which, by definition, means "without oxygen". Therefore, anaerobic energy systems are systems in the body in which energy (ATP) is generated from non-oxidative sources. Now this is where it gets hairy.
From the aforementioned definitions it would appear that these two energy systems were mutually exclusive; only one is active at a time. And in fact, once upon a time, in a land far, far away, researchers believed that no oxygen was used to make ATP during anaerobic exercise. Thus the name. However, current research shows that even during the most "anaerobic" of events, the aerobic system (with oxygen) is also activated (to a small extent).
With that said, it's important to realize what determines the ability of the body to go "with" or "without" oxygen. Well, the main two determinants are intensity and duration. Here's an illustration of these variables in action.
As I'm sure that you all know, if you're on the track and you start to run really fast, for the first few seconds you'll feel quite explosive. But after just 3-10 seconds, some of that explosiveness will subside and you'll slow down a bit. Still pushing hard though, yet getting progressively slower, about 15-20 seconds into the run, your muscles will begin to burn and you'll have to slow down even more. Finally, due to the burning and fatigue, you'll either have to work your way down to a slow paced jog or you'll have to stop altogether. Why does this occur, you might ask? Well, check out the following chart:
Anaerobic System
Time To: ATP-PC Glycolytic Aerobic System
Peak Power/System <1sec. 20sec. 2-3min.
Maintenance of Peak 10sec. 20sec. 3min.
Total Capacity 10-30sec. 1-2min. hours
Full Time For Recovery 3min. 1-2hr. 24hr.-48hr.
˝ Time For Recovery 30sec. 15-20min. 5-6hr.
So what's the chart mean? Well, in it you'll find the actual values for the duration of each energy system (assuming that you work within the appropriate intensity domain). Now, I want you to notice something very specific in the chart above. If you're perceptive you'll have realized that I've not only listed the differences between the anaerobic systems and the aerobic systems, but I've also listed two types of anaerobic systems; ATP-PC and glycolytic. Let me explain the difference between the two.
The ATP-PC system is so-called because the provision of energy at very high intensities is dependent only on stored ATP already in the muscles and on the ability of the muscle's very limited amount of phosphocreatine (PC) to regenerate the ATP as it gets used up. Since these stores are limited, as you might imagine, as the ATP and the PC become depleted, the body has to slow down. Therefore, as you can see in the chart, this system has only a limited ability to generate ATP as the peak power of the system occurs at the 1-second mark and the system only has a capacity of 30 seconds. However, the rate of ATP generation is the fastest of the three and that's why this system is so important for high intensity exercise. When using the ATP-PC anaerobic energy system, you can generate a lot of power for a very short period of time. A 100m sprint is run within the ATP-PC domain.
The Glycolytic anaerobic energy system is so-called because the provision of energy from this system is dependent on muscle glycogen (carbohydrate stores). As you can see in the chart, the glycolytic system provides ATP generating power for longer than the ATP-PC system but it's ability to sustain high intensity exercise is also limited in that the total capacity of this system is 2 minutes.
So the bottom line is that in order to generate power during high intensity exercise, the anaerobic energy system first utilizes stored ATP, then PC, and then muscle glycogen. Well, hold on though! In looking at the substrates used during anaerobic work (ATP, PC, glycogen) you'll notice that fat is mysteriously missing from the list. Does that mean that I'm spending all this time writing about a form of exercise that burns no fat? No way! Listen up.
The interesting thing with anaerobic training is that although very little fat is burned during the short, high intensity efforts, quite a bit of fat is burned in the recovery time between efforts. Therefore by effectively training the anaerobic system (via interval workouts), you'll be dropping large amounts of fat as well.
The Benefits of Training The Anaerobic Energy Systems
While training the anaerobic energy systems is clearly be of benefit for enhancing athletic performance, there are many other non-athletic benefits as well:
1) This type of training is very calorie expensive. Short, 30-minute workouts can burn in excess of 400kcal during the exercise. While carbohydrates provide much of the fuel used during the high intensity interval, fat is also burned preferentially during the low intensity aerobic recovery period between the high intensity intervals.
2) The post exercise calorie expenditure is huge with this type of exercise. In some studies the resting metabolic rate remains elevated (by 15% or more) up to 24 hours after the workout. Interestingly, after exercise the body preferentially burns fat so this elevated metabolism is burning predominantly fat.
3) This exercise leads to an up regulation of aerobic, anaerobic, and ATP-PC enzyme activity. This means that all the energy systems of the body will operate at higher levels and become efficient at burning calories and generating energy.
4) The muscles used during this type of exercise will change their composition, shifting toward an increased percentage of fast twitch fibers. This increase in power-producing fast fibers comes at the expense of the weaker slow twitch ones. The shift is desired as the fast fibers grow more easily than the slow fibers.
5) There is an increase in specific muscle cell organelles (i.e. the sarcoplasmic reticulum). This leads to a better calcium balance and contractile ability.
6) There are short-lived increases in blood testosterone (38%) and growth hormone concentrations immediately after exercise. While this is debatable, these changes may contribute to an anabolic state in the body.
So What Are We Waiting For?
For the optimal application of anaerobic training in order to improve body composition, here is a model that I've found particularly successful. I have also used this program for off-season conditioning in my athletes.
Day 1 - 1.5 hours of Resistance Training (Upper Body - Pushing Type Exercises)
Day 2 - *30 minutes of Anaerobic Interval Training (Rowing)
Day 3 - 1.5 hours of Resistance Training (Lower Body)
Day 4 - *30 minutes of Anaerobic Interval Training (Cycling)
Day 5 - 1.5 hours of Resistance Training (Upper Body - Pulling Type Execises)
Day 6 - *30 minutes of Anaerobic Interval Training (Running)
Day 7 - Rest
*The anaerobic training activities are varied in order to activate different muscles from one workout to the next.
In structuring your interval days, here are some suggestions.
1) Before beginning such a program, be sure to experiment with high intensity exercise. If you have never tried such exercise before, you are in for a surprise - it's difficult.
2) Use a 1:3 ratio of exercise to recovery (i.e. for every 1 second you sprint, rest for 3 seconds).
3) To maximally activate your anaerobic glycolytic system, your exercise duration should be 30s to 60s. As a result your recovery will be between 90s and 180s.
4) Intensity is key to the success of this program. If your intensity is too low during the exercise, you will not realize the full training adaptation. If intensity is too high, you won't be able to complete the workout. You'll have to play around with the intensity until you get it right.
5) Your exercise intensity should be more than double that of your recovery intensity for 60s bouts and more than triple for 30s bouts. For example, if running at 11mph for 60s during your exercise interval, you should be running at approximately 5.5 mph for 180s during your recovery interval. Likewise if you're cycling at 350 watts for 30s during your exercise interval, your recovery should be at about 100 watts for 90s during your recovery interval.
6) When increasing the intensity from one workout to the next, be sure to increase the work. Do not increase the exercise duration or decrease the duration of the recovery. If the exercise to recovery ratio drops below 1:3, you'll lose power during your exercise interval and the activity becomes more aerobic.
Here is an example of these rules in action from one of my client records.
Day 2 - Rowing
5-minute warm-up followed by 7 sets of the following:
60 seconds at 250 watts*
180 seconds at 125 watts
Day 4 - Cycling
5-minute warm-up followed by 15 sets of the following:
30 seconds at 300 watts (level 12)*
90 seconds at 100 watts (level 2)
Day 6 - Running
5-minute warm-up followed by 7 sets of the following:
60 seconds at 11mph*
180 seconds at 5.5 mph
*If it's easy to maintain the same workout output for the full 30 minutes, increase the work (watts or speed) for the next workout. Increase the intensity to the point that it becomes difficult to complete all the sets at the prescribed intensity. Just like with resistance training, use progressive overload to continually improve.
So there you have it. A new model for improving body composition that's very effective and doesn't involve boring hours of your life spent on the cardio equipment. Give this program a try and the next time you're admiring the physique of a well-trained anaerobic athlete, it may be your own.
http://www.johnberardi.com/articles/training/gettinginshape.htm
Can I get the cliff notes for this ???
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Can I get the cliff notes for this ???
cardio good...Fast Food bad
BOOOOOOOOOOOOOOOOOOM!!!!!!!!!!!!!!!
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One of the problems is these CASE STUDIES are done with athetes and VERY few are done with bodybuilders.
:D
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:D
be happy
grow fat
long live winteeeeeeeer!!!!!!
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be happy
grow fat
long live winteeeeeeeer!!!!!!
southern hemisphere = backwards :P
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southern hemisphere = backwards :P
we still got hotter girls...
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we still got hotter girls...
true; no debate there
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true; no debate there
8)
:P :P :P :P :P :P
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Can I get the cliff notes for this ???
Run fast for a short time, stop, repeat.
Hope this helps ;D
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Precisely, all this is rehash of decades ago when i first read it. As far as the sprinter analogy, it makes total sense for lifting. As far as cardio, it's apples and oranges as to which approach is "better", they both have pros and cons. The most important thing isn't a debate as to which is supposedly better rather it's which one (or both in combo) appeals most to use over the long-term.
This may help answer your question;
http://care.diabetesjournals.org/cgi/content/full/25/10/1729
Low intensity for some is high intensity for others.
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yea very true. I think bodybuilders not on a keto diet......Like the mod-high carb diets do well with a mixture of HIIT and low intensity cardio like if they are doing four sessions a week, three low intensity sessions and one HIIT sessions works very well. I know Layme Norton does this with his guys, and a few others prep guys do as well, and it really seems to work wonders.
I see what you are saying, I really do. But by todays standards, again, most of the pro and higher national caliber bbers are using insulin which requires carbs.
It's like saying a true test of strength isn't with the person using steriods but rather the person who is not. Make sense?
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Most 100 M sprinters have just about twice the body mass of a speed skater
how come? remember this guy? got caught few weeks ago: http://en.wikipedia.org/wiki/Dwain_Chambers (http://en.wikipedia.org/wiki/Dwain_Chambers)
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Can I get the cliff notes for this ???
http://www.eyeq.tv/?cid=131155
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Just tried HIIT, was a bitch but oddly fun. Is it something that can be done every day or should it only be done a few times a week?
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3-5 times per week 20-30mins each session.How did you do it?
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Didn't research it too much before doing it so I'm not sure I did it right but I did 3 minutes moderate pace on the bike then 1 minute hard as I could and repeated until I had been on for 20 minutes.
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we still got hotter girls...
I beg to differ for the southern girls lol
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Great article coach...however I would like to add that the reason they look so good and ripped has greatly to dowith the fatburners they use and growth...
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Great article coach...however I would like to add that the reason they look so good and ripped has greatly to dowith the fatburners they use and growth...
Understood, but the same arguement could be made for any athlete. Since fat burners or any stimulant are considered performance enhancing and more easy to detect than AAS MOST are not going to take that risk.
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they nbench squat dead power snatch etc. big but also lean. seen a series on sprinters, jon drummond, atol boldon, maurice green, sum others.
also duane ladejo deadlifted 300kg
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Understood, but the same arguement could be made for any athlete. Since fat burners or any stimulant are considered performance enhancing and more easy to detect than AAS MOST are not going to take that risk.
As far as I know , there's a wide spread useof clen, ephedra and strenght/cutting drugs such as stanozolol/winny , trenbolone, etc etc...growth is also very popular .I', talking here about short distance runners. Also they do pay attention to their diets....however , there's so much owed to genetics
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they nbench squat dead power snatch etc. big but also lean. seen a series on sprinters, jon drummond, atol boldon, maurice green, sum others.
also duane ladejo deadlifted 300kg
One of the reasons Ben Johnson revolutionized the 100m race with that explosive start were deads.
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they nbench squat dead power snatch etc. big but also lean. seen a series on sprinters, jon drummond, atol boldon, maurice green, sum others.
also duane ladejo deadlifted 300kg
Yes, since speed starts in the gym, their resistance training is just almost as important as the running. If you look at an athletes training program, it is essentially energy system training. Weights (explosive) one day or morning session and track work in the afternoon or evening. Of course programs vary but it's all energy system.
Also, the sprint work. Usually sprint the distance 200m, 400m whatever it is, rest for usually 5min. When we do speed work for football for example and depending on the position, it's sprint end zone to end zone, rest 5 min, they will do that 10x's. Again, intervals.
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One of the reasons Ben Johnson revolutionized the 100m race with that explosive start were deads.
Exactly......speed starts in the gym.
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Another great article to drive my point home. Berardi sent this too me this morning, just opened it up. From Eric Cressy;
In Part 1, Tim and Eric set forth the dietary framework for Maximum Muscularity. Now, training and supplementation take center stage.
* Add Fuel to the Fire...On non-lifting days, we highly recommended that you perform high-intensity interval training (HIIT) in place of the resistance training. The fact that HIIT is most heavily reliant on muscle glycogen during exercise does not mean that it is an inefficient method of exercise for fat loss. On the contrary, HIIT is a much more efficient means of achieving fat loss than steady-state aerobics. Otherwise, you wouldn't see so many non-spandex deserving aerobics instructors with greater than 30% body fat! When the post-exercise period is factored in and excess post-exercise oxygen consumption (EPOC) is taken into account, the total amount of fat and calories burned as a result of the HIIT is actually greater than with its lower intensity counterparts (20-22). And, let's not forget that in given the right work: rest ratio, you'll almost always perform more total work with HIIT than steady-state aerobics. Tremblay et al. found that subjects who performed a HIIT program showed a ninefold greater decrease in the sum of six subcutaneous skinfolds relative to a group of subjects that performed an endurance training program (23). Additionally, interval training is considered to be superior to steady-state, submaximal cardiovascular activity in improving VO2max (24). We know what you're thinking: "Why should I worry about VO2max? I lift weights; VO2max is only important for spandex-clad cyclists!" Well, even if being a more functional lifter (or athlete, if that's your cup o' tea) isn't reason enough to value VO2max improvements, you will still be interested to know that a greater VO2max value has been associated with increased thermic effect of food (25). That's right - jack up the VO2max, and the dozen Krispy Kremes that "accidentally" vanish in your presence are less likely to be stored as body fat.
As if all these benefits weren't enough, let's consider the explosive nature of HIIT work. Typically, your ball-busting work periods are in the 10-30 second range, a timeframe that closely approximates the duration of most strength training sets. In other words, you'll be training the same energy systems (ATP-PC and fast glycolysis) as in strength training (13). And, less scientifically, picture yourself digging deep to propel yourself forward during a sprint. Now, think of the last time your hip and knee extensors kicked in as fired out of "the hole" during a set of squats. You can bet that training your explosiveness will carry over to such performances. Finally, when you notice how insanely sore your hams, glutes, quads, calves, obliques, and lower back are after your first sprinting session, you'll be convinced of how effective HIIT can be in promoting muscle growth.
Okay, now that you understand why HIIT beats steady-state aerobics like a redheaded stepchild, let's consider the mode and structure of your HIIT sessions. There are plenty of options available: cycling, elliptical trainers (preferably with arm motion included), rowing, jumping rope, and boxing. However, ask any HIIT-aficionado, and he'll tell you that sprints are king! That said, the table below summarizes some HIIT guidelines to adhere to regardless of your mode of choice. Note: Because we are using interval training for physique enhancement rather than purely for performance improvement, these selections depart from traditional interval training protocols. At the very least, they represent the shortest end of the spectrum in terms of rest intervals, as total recovery should not be reached before the onset of the next work interval.
Work Period Rest Period Work: Rest Ratio Repetitions Duration
10s 50s 1:5 15 15:00
15s 45s 1:3 15 15:00
20s 40s 1:2 15 15:00
30s 60s 1:2 10 15:00
These guidelines are, however, very general; you'll need to modify them slightly based on your fitness level. With that in mind, suppose you do three HIIT sessions per week. You might opt to do all three at a 1:5 work: rest ratio the first week, and then switch to a 1:2 ratio for the second week. Or, you could add another interval each week. Finally, you could perform each session for the week at a different intensity. That's one of the beauties of Maximum Muscularity: flexibility. Just be sure to change your protocol of choice every few weeks.
Following the bout of HIIT, a brief (i.e. 5-15 minutes) session of low-intensity aerobics might work to enhance fat loss. It appears that inadequate blood flow to adipose tissue during high-intensity exercise is the culprit behind reduced fat oxidation (26). As a result, immediately upon cessation of high-intensity exercise, there is a marked increase in the concentration of plasma free fatty acids (2). By exercising at an intensity that relies primarily on the use of plasma fatty acids (i.e. less than 60% of heart rate reserve), you will maximize adipose tissue lipolysis and fat oxidation.
On HIIT days, the same schedule (i.e. time of training) need not be followed, but the same diet plan should be preserved. Again, it?s important to remember that high-intensity aerobic exercise (i.e. HIIT) is very heavily glycogen-dependent and can be much more depleting that resistance training. Significant glycogen depletion can occur with a mere 15-30 minutes of exercise performed at very high intensities (i.e. 90-130% of VO2max), which is similar to the protocol that is followed in HIIT-style training (12). Therefore, you should not be at all leery about maintaining your carbohydrate intake after HIIT sessions.
We recommend one complete day of rest from exercise per week. On this activity-free day, you should focus on consuming mostly meals of protein, fats, and fibrous veggies, as described above. That said, on this day, a breakfast of protein and carbs is warranted in most cases, particularly for those who are focusing on gaining muscle mass. Lastly, if your primary goal is muscle growth, you may choose to limit the frequency of HIIT to 1-2 sessions per week. Additionally, for these same individuals, the frequency of the lower intensity aerobic sessions may be reduced or the sessions themselves shortened.
With HIIT completing the training mix, here's what your sample split might look like:
Upon Rising HIIT Weight training*
Monday: 20-45 minutes --- Late Afternoon
Tuesday: 20-45 minutes --- Late Afternoon
Wednesday: --- Sprints ---
Thursday: 20-45 minutes --- Late Afternoon
Friday: 20-45 minutes --- Late Afternoon
Saturday: --- Sprints ---
Sunday: Relax. Kill, cook and eat furry woodland creatures.
*Note: Weight training sessions may be followed by 5-15 minutes of low-intensity aerobics.
*Topping off the Tank...Some individuals may find that after a period of time following these guidelines that glycogen stores are not adequately topped off. Increasing the carbohydrate content of the protein and carb meals and/or increasing overall caloric intake can circumvent this dilemma. However, these increases are not feasible for some, particularly those in a hypoenergetic state who are using this plan as a vehicle for fat loss. That said, many individuals might find that a day of higher carbohydrate intake is needed once every 6-12 days. Obviously, this is a very broad range due to individual differences, so it may take some trial and error (start with every twelfth day). As a rule of thumb, the leaner you are, the more frequently you should carb up. Rather than engaging in an uncontrolled overfeed (consisting of refined, processed, sugary carbs), simply increase the number of protein and carb meals. These meals should be very similar in composition to those that you utilize on a daily basis (healthy carb sources). We encourage you to implement this day of reglycogenation following a weight training session; ideally, the training session would be performed early in the day (i.e. after one protein and fat meal) and be followed by 3-5 protein and carb meals containing 60-100g of carbohydrate each. Total carbohydrate intake will vary based on frequency of reglycogenation periods (i.e. degree of depletion) and activity level on that particular day. To maximize glycogen restoration, a carbohydrate intake of 3-5g/kg of lean body mass is a good starting point; more or less may be optimal. All in all, you'll need to pay close attention to your response to varying levels of carbohydrate intake, as well as varying frequencies of high-carb days. You will, however, still see comparable results if you opt to incorporate the increased carb intake on a rest day (breakfast should be the largest meal, and carb should slowly be tapered off as the day progresses). This higher carb day will prove beneficial in that it will be very anti-catabolic and will fill up muscle glycogen stores. More importantly for some, it will help to quell any possible mental cravings. Implementing the reglycogenation strategy in a relatively glycogen-depleted state will actually make possible more glycogen storage than if glycogen is restored on a daily basis (27). More glycogen = more energy. More energy = harder training. Harder training = more muscle and less fat.
*Supplements...Although the Maximum Muscularity plan does not require extensive supplementation, several supplements will increase its efficacy. With that in mind, we recommend:
1) BCAAs: These anti-catabolic amino acids will definitely prove valuable in the morning before the fasted-state activity and during your regular HIIT sessions. Xtreme Formulations' ICE is an excellent choice in this regard, as it also offers an appreciable dose of glutamine.
2) Nootropic: Marc McDougal outlined various nootropic supplements recently in his article, "This is Your Brain on Drugs". It goes without saying that many of these agents will enhance focus throughout the day ? especially during training sessions - and will help to create the vision of Maximum Muscularity that will keep you going!
3) Glucose disposal agents, particularly R-ALA: These are excellent complements to the protein and carb meals following training as well as the periodic high-carb days. We highly recommend R-lipoic acid (R-ALA) at a dosage of 100mg per 50g carbohydrates consumed in a meal. The capsules should be taken 20-30 minutes prior to the meal. In general, the brands of regular old-school ALA are racemic mixture products; they include both the R+ (naturally occurring form) and S- (synthetic form) isomers. R-ALA has proven more effective than its synthetic counterpart in promoting appropriate glucose disposal in skeletal muscle (28-30). This natural form is, however, pricier, so if cost is an issue or you just happen to have some old stuff kicking around, rest assured that the racemic (traditional) mixtures of ALA will still prove valuable (28,31,32). In short, with improved glucose disposal and enhanced insulin sensitivity, you'll be storing more carbs as glycogen and promoting anabolism.
4) Yohimbine: Increasing circulating catecholamines via supplementation or exercise results in elevated thermogenesis. Unfortunately, circulating norepinephrine (NEP) is not selective in the receptors to which it binds. While NEP binding to beta receptors stimulates thermogenesis, bindings to alpha 2 receptors trigger a negative feedback response that inhibits further NEP release. Because alpha 2 receptors are activated at low catecholamine levels (32), this phenomenon is most applicable at rest. Therefore, full-force thermogenesis may never be in effect! One way to overcome the alpha-inhibition of lipolysis is to ingest ephedrine and/or caffeine to increase circulating catecholamines, although this potential solution only reduces alpha-induced inhibition of lipolysis to a moderate degree (33). Yohimbine, as a selective alpha 2 receptor antagonist, is the key to maximizing lipolysis (34). By binding and antagonizing alpha 2 receptors, yohimbine inhibits the NEP negative feedback loop. Therefore, by maximizing circulating catecholamines, you also maximize thermogenesis and lipolysis.
An added benefit of yohimbine is increased peripheral blood flow (35,36). Blood flow to adipose tissue is necessary to transport free fatty acids in the bloodstream (after the breakdown of triglycerides in adipose tissue) to tissues for oxidation in the mitochondria. Activation of the alpha receptors (via NEP) causes vasoconstriction, and, consequently, less blood flow, to peripheral tissues (37,38). In this respect, yohimbine's ability to inhibit the activation of alpha receptors provides maximal peripheral blood flow.
Note: We are speaking of the yohimbine alkaloid from the yohimbe herb (similar to ephedrine being the active alkaloid in ephedra). Therefore, we recommended that you choose the hydrochloride version (i.e. Yohimbine HCl) over the herbal yohimbe in order to ensure purity and avoid unknown side effects of other alkaloids in the same family. If you choose the to go the herbal route, be sure to verify that you are dealing with a reputable company that lists the standardization for yohimbine on the label. The appropriate dosage for Yohimbine HCl is 0.2mg/kg (35,36), with smaller dosages providing less favorable results. A final word of caution: insulin completely blunts the lipolytic actions of yohimbine. Therefore, you should only ingest it before the low-intensity aerobic sessions and at times well separated from carbohydrate-containing meals.
5) Green Tea: This tasty beverage not only gives you a versatile option from water, but it also offers several other benefits of which you can take advantage. Green tea is now being recognized for a plethora of health benefits including those as an anti-oxidant, cholesterol lowering, antidepressant, capillary-strengthening and lipolysis-enhancing agent. As mentioned above, it may also act as a glycemic modifier in that it slows carbohydrate absorption. However, there?s even more exciting benefits than that. Recent research demonstrated that subjects who supplemented with a green tea extract containing 90 mg epigallocatechin gallate (EGCG) and 50mg caffeine three times daily resulted in a 4% greater energy expenditure and significantly lower respiratory quotient (i.e. greater fat oxidation) compared to subjects that consumed 50mg of caffeine alone or subjects that received a placebo (39). The fact that the subjects receiving the green tea extract experienced these benefits and the caffeine group did not clearly illustrates the inherent benefits of the EGCG, which is thought to be the most pharmacologically active catechin polyphenol in green tea. In light of this data, we recommend drinking 5-10 cups of green tea daily, either decaffeinated or caffeinated depending on the timing of ingestion.
Obviously, these supplements should serve as an addendum to your everyday supplements: multivitamin, antioxidants, protein powder, EFAs, and creatine. Beyond these specific recommendations, feel free to include other supplements as your budget allows.
Conclusion
The physique enhancement strategies set forth in the Maximum Muscularity plan are based on thorough evaluation scientific literature and anecdotal evidence. You'll be optimizing the hormonal milieu to control catabolism and anabolism, manipulating macronutrient and caloric intake for various activities, and paying close attention to nutrient timing as it relates to substrate utilization and storage. Beyond just offering an avenue to aesthetic improvements, Maximum Muscularity is a long-term perspective that enables you to achieve and maintain optimal health status regardless of the short-term goal. Rejoice, Rugged-Brethren! The old-school days of uncomfortable overfeeding followed by painstaking underfeeding are over! The stratagem to getting Huge and Ripped is now reality more than ever. All you have to provide is the determination and effort.
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18. Lee YS. The effects of various intensities and durations of exercise with and without glucose in milk ingestion on postexercise oxygen consumption. J Sports Med Phys Fitness. 1999 Dec;39(4):341-7.
19. Parker DC, & Rossman LG. Human growth hormone release in sleep: nonsuppression by acute hyperglycemia. J Clin Endocrinol Metab. 1971 Jan;32(1):65-9.
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31. Jacob S, Henriksen EJ, Schiemann AL, Simon I, Clancy DE, Tritschler HJ, Jung WI, Augustin HJ, & Dietze GJ. Enhancement of glucose disposal in patients with type 2 diabetes by alpha-lipoic acid. Arzneimittelforschung. 1995 Aug;45(8):872-4.
32. Jacob S, Henriksen EJ, Tritschler HJ, Augustin HJ, & Dietze GJ. Improvement of insulin-stimulated glucose-disposal in type 2 diabetes after repeated parenteral administration of thioctic acid. Exp Clin Endocrinol Diabetes. 1996;104(3):284-8.
33. Arner P, Kriegholm E, et al. Adrenergic regulation of lipolysis in situ at rest and during exercise. J Clin Invest. 1990 Mar;85(3):893-8.
34. Goldberg MR, & Robertson D. Yohimbine: a pharmacological probe for study of the alpha 2-adrenoreceptor. Pharmacol Rev. 1983 Sep;35(3):143-80. Review.
35. Berlan M, Galitzky J, Riviere D, et al (1991). Plasma catecholamine levels and lipid mobilization induced by yohimbine in obese and non-obese women. Int J Obes. 1991 May;15(5):305-15.
36. Galitzky J, Taouis M, Berlan M, Riviere D, et al. Alpha 2-antagonist compounds and lipid mobilization: evidence for a lipid mobilizing effect of oral yohimbine in healthy male volunteers. Eur J Clin Invest. 1988 Dec;18(6):587-94.
37. Millet L, Barbe M, Lafontan M, Berlan M, Galitzky J. Catecholamine effects on lipolysis and blood flow in human abdominal and femoral adipose tissue. J Appl Physiol. 1998 Jul;85(1):181-8.
38. Ruffolo RR, Bondinell W, Hieble JP. Alpha- and beta-adrenoceptors: from the gene to the clinic. 2. Structure-activity relationships and therapeutic applications. J Med Chem. 1995 Sep 15;38(19):3681-716. Review.
39. Dulloo, AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, & Vandermander J. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040-5.
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hey Coach! what ya think bout da tabata method? i'm sure dat your familiar wit it 8) me? well, i'm too much of a wuss to put myself through dat kinda torture :-[ :P but, i think dat if one's willing to pay da price they can receive great reward from using dis method ;)
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I did a 20 minute routine on treadmill-equaling 2 miles-30 seconds sprint then 90 seconds half that speed-is this good to start with?-instead of one minute sprints -it was tough and I maybe could have done 30 min but didnt want to push it-havent ran in a while-thx-felt great after
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I've had sucessful cutting phases using HIIT...The only problem with the program "The Coach" set up is....it's damn hard to jog at 5.5mph for 3 minutes and sprint at 11mph for 1 minute and repeat 7 times. Most guys are going to have to work hard to achieve the endurance and stamina to even complete such a session. So, the easy way out for most guys may just be walking on a treadmill for 30 minutes.
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Like anything, you can't start going balls out, its a tough program.
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i guess the low intensity cardio that burns predominantly fat for fuel but has no "after burn"...i guess its so horrible that thats why ronnie had striated glutes every year and thats why david henry looks like his skin is peeled off and thats why moe el wassabi and paco bautista both look like human anatomy charts... ::)
yup, low intensity cardio doesnt work fella's !
bodybuilders have been out of shape and not knowing how to burn the fat since bodybuildung began ! we need to train like SPRINTERS, so we can look like SPRINTERS :D
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oh you didnt know Paco Bautista played three hours of competitive basketball every evening??
I've heard he's like a 5'6 Barkley....nasty on the boards
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I've had sucessful cutting phases using HIIT...The only problem with the program "The Coach" set up is....it's damn hard to jog at 5.5mph for 3 minutes and sprint at 11mph for 1 minute and repeat 7 times. Most guys are going to have to work hard to achieve the endurance and stamina to even complete such a session. So, the easy way out for most guys may just be walking on a treadmill for 30 minutes.
HIIT is best performed on a stationary bike instead of a treadmill. Its too hard to manipulate the speed correctly on a Tmill.
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Did two hours of recumbant bike again today...proud of myself! ;D
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HIIT is best performed on a stationary bike instead of a treadmill. Its too hard to manipulate the speed correctly on a Tmill.
i agree Flex, especially for a bb'er, but the I guarantee you that it would be more beneficial toward fat loss and overall GH secretion if done on a Treadmill due to the overall challenge and level of difficulty.
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i guess the low intensity cardio that burns predominantly fat for fuel but has no "after burn"...i guess its so horrible that thats why ronnie had striated glutes every year and thats why david henry looks like his skin is peeled off and thats why moe el wassabi and paco bautista both look like human anatomy charts... ::)
yup, low intensity cardio doesnt work fella's !
bodybuilders have been out of shape and not knowing how to burn the fat since bodybuildung began ! we need to train like SPRINTERS, so we can look like SPRINTERS :D
I was debating myself about this. It could be that steroids allow bodybuilders to mantain lots of muscle while doing countless boring hours on the treadmill in a calorie reduced state.
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i agree Flex, especially for a bb'er, but the I guarantee you that it would be more beneficial toward fat loss and overall GH secretion if done on a Treadmill due to the overall challenge and level of difficulty.
hey if you can ever figure out a way to do it properly on a treadmil and not killing yourself, more power to u.
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I was debating myself about this. It could be that steroids allow bodybuilders to mantain lots of muscle while doing countless boring hours on the treadmill in a calorie reduced state.
a natural shouldnt lose muscle if they consume some slow digesting proteins before cardio and make sure to keep their omega-3 intake up
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Candizzle, sometimes you amaze the f**k out me with your analogies. LOL.
Not even remotely close with Ronnie considering the amount of shit he's on. Again, that's like comparing strength. You can't gage real strength compared to someone on gear.
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Candizzle, sometimes you amaze the f**k out me with your analogies. LOL.
Not even remotely close with Ronnie considering the amount of shit he's on. Again, that's like comparing strength. You can't gage real strength compared to someone on gear.
wait, you advocated hit for bodybuilders because they use slin; now you advocate it because they are naturals ?
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Where did I say I advocated it for people on slin?
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Where did I say I advocated it for people on slin?
me and others said its muscle wasting because dieting bodybuilder will be glycogen depleted. you said that thats not the case because most dieting bodybuilders use insulin and thus they will have plenty of carbs (glycogen) and they then should be better off doing HIT because it wont waste their muscles
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Did two hours of recumbant bike again today...proud of myself! ;D
That's tough just staying awake. :o
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I've had sucessful cutting phases using HIIT...The only problem with the program "The Coach" set up is....it's damn hard to jog at 5.5mph for 3 minutes and sprint at 11mph for 1 minute and repeat 7 times. Most guys are going to have to work hard to achieve the endurance and stamina to even complete such a session. So, the easy way out for most guys may just be walking on a treadmill for 30 minutes.
Exactly, the last line says it all, it doesn't have to be complicated, there are various ways to do it and most have done just fine in the past without the complexity prescribed by "experts" with all the answers who inform you that theirs is the only way.
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No, that's not what I said, I basically said for the bodybuilder on a keto or whatever it wouldn't hurt one bit to take in pre and post workout carbs since a person would burn an additional 15-20% more over a 24hr period. I also said (and this is where you got confused) for the pro and higher nationals competitors they already have to keep carbs in due to the insulin use.
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Coach, for someone who is dieting looking to get into the sub 8% range, how would you recommend utilizing HIIT? Use it for all 16 weeks? What about the maximum sessions per week?
Without the aide of drugs btw, and on a normal high protein/moderate-low carb diet...no keto stuff.
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For the bodybuilder I would go 4-5 days 20-25min max and again taking in your carbs before workouts.
Just an after thought that no one had addressed, looking at most bbing routeins, most the "cardio" sessions last longer than the weight training, I say reverse it, with HIIT you can get the same or better fat burning benefit in almost half the time, I say spend the majority of your time bringing up bodyparts that need improvement by spending more time training (volume)
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ok Coach, to put it in very simple terms, what do you think about the Tabata method?
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me and others said its muscle wasting because dieting bodybuilder will be glycogen depleted. you said that thats not the case because most dieting bodybuilders use insulin and thus they will have plenty of carbs (glycogen) and they then should be better off doing HIT because it wont waste their muscles
Dizzle.... Its great that you lost some chub and I am sure that you are all gungho with relatively newfound confidence... But what Coach says here is correct... You sound like the typical kid in the gym whose "transformation" is much greater in his own mind than that of others, thus making him feel like an expert in all topics BB related...
All in all it's cool if you need to get that out of your system here... but for your sake please don't run your mouth at the gym giving advice and calling yourself a BB...
Don't get all worked over this post... As you can see I only come here every so often and from the pics I have seen you should be very proud of your accomplishment... But as any longterm gymrat will tell you... the kids that run their oxygen intake all over the gym while looking like "average Joe" are irritating as hell.... And most of us are simply too kind to tell them how socially retarded they sound...
All I am trying to say is don't be a toolbag and try to sound like a guru here... And no.. I am not going to get into a "cyber-war" with you so if you want to come back with some immature comment or challenge me to post a pic you can be sure I won't be playing along...
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No, that's not what I said, I basically said for the bodybuilder on a keto or whatever it wouldn't hurt one bit to take in pre and post workout carbs since a person would burn an additional 15-20% more over a 24hr period. I also said (and this is where you got confused) for the pro and higher nationals competitors they already have to keep carbs in due to the insulin use.
Actually if your on a keto diet, it WOULD hurt you to use carbs pre and post workout, since that take you out of ketosis, which is the reason that your doing the keto diet anyways.
You'd feel like shit, crave carbs, want to cheat, bla bla bla. Keto is just that a ketogenic diet, meaning ur body is using fats as its primary energy source.
What your talking about coach is a targeted carb diet where u use carbs at certain times. Which is what neither myself of candizzle is talking about.
SO! do u still say that someone who is on a KETO diet, eating less than 30g of carbs per day ( only coming from indirect sources such as nuts and meats and a lil' green veggies ), and using NO INSULIN! would benefit from HIIT more than low intensity cardio.
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Who in the hell would be dumb enough to do a keto diet anyway?
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Who in the hell would be dumb enough to do a keto diet anyway?
many many people coach, its been around for a long time and the results speak for themselves.
Just curious, what type of diet do u advocate?
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Who in the hell would be dumb enough to do a keto diet anyway?
your side stepping the question. thousands of bodybuilders, from non competitive all the way up to some elite professionals, are using keto diets nowdays;................... mostly due to palumbo jumbo mumbo bulumbo Q&A thread :D
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Flexington, you a person can hardly function day to day let alone train and do cardio, you say 30grms per day, that's barely brain function. Even keto carbs are recommended before training.
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your side stepping the question. thousands of bodybuilders, from non competitive all the way up to some elite professionals, are using keto diets nowdays;................... mostly due to palumbo jumbo mumbo bulumbo Q&A thread :D
Well not even that. Many bodybuilders back in the days of the great vince gironda used Keto diets as well.
Such names as Mohamed Makkawy, Chuck Sipes, Larry Scott, and Sergio Oliva all used Girondas Keto diet. I think we've all heard of these LEGENDS
;D
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Candizzle, that diet has been around before you were even though of. Do you actually think they are on it for 12-16 or more weeks at a time??
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coach when you get yourself into ketosis you are very capable of functioning. its quite euphoric state actually ! very calm and at ease with the wrold; ketones make you feel !
some people like to be shredded year round and dont like to count calories so they stay on keto for more than 12-16 weeks, yeah. i know johhn romano has said he has been on palumbo jumbo mumbo bulumbo diet for like 2 years now.
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Flexington, you a person can hardly function day to day let alone train and do cardio, you say 30grms per day, that's barely brain function. Even keto carbs are recommended before training.
Coach on a keto diet carbs arent recommended before training. Usually a once every 3-4 day or once a week carb up is recommended ( this differs depending on what your philosophy is ).
The point of a keto diet is you stop using carbs as your bodies preferential energy source and you use fats for energy. You function just fine, because after a few days your brain switches from using glucose ( sugar ) for energy and begins to use ketones ( fats ) for energy.
After your body becomes "fat adapted" your energy levels are just fine, and you dont have the insulin spikes that dieters who use carbs do, so you have a more "even" energy throughout the day and actually feel better during a diet, than those who use carbs and especially those who use carb cycles, because your body isnt having the ups and downs associated with low and high blood sugar levels.
I could go on and on, and im suprised you dont have more knowledge on this coach being in the field that you are in.
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i would like to say, although unrelated; now that we are discusssing keto diets... that while i think they are great for the obese or the person who is just starting a diet; i think that a carb centered diet is going to be much more beneficial for someone who has been dieting for a while, or someone who is already very lean. a zero carb diet is just horrible in regards to thyroid output and cortisol production in someone who has already lost alot of fat and/or is already very lean.
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Well not even that. Many bodybuilders back in the days of the great vince gironda used Keto diets as well.
Such names as Mohamed Makkawy, Chuck Sipes, Larry Scott, and Sergio Oliva all used Girondas Keto diet. I think we've all heard of these LEGENDS
;D
That was a long time ago. I trained with Mohammed Makkawy when he was getting ready for the Universe against Padilla at Bill Pearls gym. No one back then dieted any longer than about 6-8 weeks at a time. But the difference was training was high volume and no cardio was done. Makkawy weighed 165 for that contest.
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Coach on a keto diet carbs arent recommended before training. Usually a once every 3-4 day or once a week carb up is recommended ( this differs depending on what your philosophy is ).
The point of a keto diet is you stop using carbs as your bodies preferential energy source and you use fats for energy. You function just fine, because after a few days your brain switches from using glucose ( sugar ) for energy and begins to use ketones ( fats ) for energy.
After your body becomes "fat adapted" your energy levels are just fine, and you dont have the insulin spikes that dieters who use carbs do, so you have a more "even" energy throughout the day and actually feel better during a diet, than those who use carbs and especially those who use carb cycles, because your body isnt having the ups and downs associated with low and high blood sugar levels.
I could go on and on, and im suprised you dont have more knowledge on this coach being in the field that you are in.
Nutrition 101. It;s carb cycling.
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That was a long time ago. I trained with Mohammed Makkawy when he was getting ready for the Universe against Padilla at Bill Pearls gym. No one back then dieted any longer than about 6-8 weeks at a time. But the difference was training was high volume and no cardio was done. Makkawy weighed 165 for that contest.
And if it worked back then, why wouldnt it work now???
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Nutrition 101. It;s carb cycling.
Coach thats not carb cycling. Going from zero carbs to ONE carb meal is not carb cycling thats replenishing glycogen stores. But I know of guys who go 6 days no carbs then have 1 cheat MEAL or cheat DAY on the weekends. Is that carb cycling as well.
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Nutrition 101. It;s carb cycling.
carb cycling would be like " 200 g 200 g 200 g 500 g 0 g repeat " or some variation of that
NOT
" 0 g 0 g 0 g 0g 0g 0g 300g repeat "
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Coach thats not carb cycling. Going from zero carbs to ONE carb meal is not carb cycling thats replenishing glycogen stores. But I know of guys who go 6 days no carbs then have 1 cheat MEAL or cheat DAY on the weekends. Is that carb cycling as well.
There are alot of ways to carb cycle.
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There are alot of ways to carb cycle.
Coach have u ever in your life admitted that someone else had a point. Or that you were wrong?
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Coach have u ever in your life admitted that someone else had a point. Or that you were wrong?
I only admit I'm wrong when I haven't studied or researched what I know and don't have something to back me up. Do you even realize just how much research I do on training, diet, athletic performance and the thousands I spend each year traveling and going to different seminars and summits? Somewhere in the vicinity of $8-10k per year. I just don't pull this shit out my ass. Read this from are very own Tim Wescott;
Carb's... .........And Carb Cycling For Fat Loss
by Tim Wescott
When dieting for a bodybuilding contest, I use an arsenal of weapons to lose unsightly excess body fat. One of the dietary procedures I institute, is to cycle my carbs. Carbohydrates are used as energy by the body, they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue. Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel.
Are Carbs The Evil Enemy ??
Carbs are not the evil villian the media makes them out to be. Improper carb timing can however, cause these carbs to be stored as fat. Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable... as long as the carbs are from the proper sources. Carbs get a bad rap in the news lately, due to people jumping on the proverbial bandwagon to make a buck off the latest trend in dieting.... low carbs! There are tons of low carb foods hitting the grocery stores daily, everything from bread, to potato chips, can now be found with a low carb label.
A few years back it was all about bashing fats....remember??
What will it be next year....protein? We'll just have to wait and see I guess, but they'll think of something.
Junk Carbs !!
Carbohydrates eaten in excess, or eaten at the wrong times, can help to add adipose tissue to the body, but they are not a bad thing if incorporated into a diet properly. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on. Never eat carbs late at night, opt for protein instead. Sugar laden junk foods are always bad, and they are comprised mostly of carbs, and fat. In turn, they should have no place in a serious bodybuilders diet. If people eliminated, or cut down on junk food alone, they would lose a lot of weight, and look and feel much better for it. Quitting junk food however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients.
When I devise a diet for a trainee ,the first step I implement is to have them cut back on junk gradually, until it is totally eliminated from the diet, except for the rare occasional treat. Once it's gone from the diet, it's usually not thought about again, except for the occasional craving. Eating junk food is a conditioned thing that can, and should be eliminated. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process.
As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. If you are indulging in junk food on a daily basis, then you will most likely get fatter. Another problem is eating carbs too close to bedtime, when your activity and expenditure of energy is lessened. This is not a mystery, and all that's needed by the person looking to lose body fat is a lifestyle change !! Cut down on eating the crap, and you'll be well on your way to better health, increased energy, and a leaner body.
The Proper Attitude !!
When talking to bodybuilder's and other's, that want to lose fat, or increase muscular definition for competition purposes, I often find a trend in their thinking that they can still eat things in moderate portions that are usually considered taboo, while on most diets. Terms like "re-feed","cheat meal,"and "cheat day," almost always come up. These ideas can be used to your advantage, but in my opinion, you should wait until you are pretty close to achieving your desired body fat % goals before even thinking about them at all. Yes folks, I'm an "old school" type of guy who will tell you right off the bat, that you MUST make some sacrifices, and give up all negative eating habits to achieve these goals if you want to succeed in losing fat or winning a contest!!
I typically diet down for bodybuilding contests achieving approximately 3 - 5% body fat. Did I accomplish this while cheating and eating the occasional junk treat? My answer is a resounding NO. I suffered a bit here and there, but once I flip the switch in my mind to eat "clean" I do just that. There can be no half measures. You must get into the proper mindset and stay completely focused on achieving your goals, if you screw around and cheat once, you will repeat this cheating again and again. I know this from early attempts at getting cut-up, and from experiences learned from training my clients. Remain steadfast on your mission to getting lean, and you most definitely will.
Cycling Carbs !!
What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount. Always use carbs from clean foods not junk foods of course. The most important thing about carb cycling, in my opinion, is too never go too high throughout the diet, except for the latter stages, and only if necessary. We'll discuss this aspect of the diet later in this article!
What I recommend as a starting point, to determine just how many carbs you should eat on your highest day, is to eat 1 to 1.5 grams of carbs per pound of bodyweight. Start out using the latter number and adjust according to your results. I might add that it is vital to keep a nutrition journal when cycling carbs to be able to chart progress and make adjustments during the diet. This takes the guesswork out of dieting, and can also be looked back upon in the future to see how the body responded to certain tactics, and is an invaluable tool.
NOTE: Do not count fibrous vegetables into your total carb count for the day. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs.
Some tweaking will of course be necessary for most, as some of us are a bit more "carb sensitive" than others. Activity level, training intensity level, age, as well as sex, will determine how much you will need to adjust things, but as a rule I have found that 200 grams of carbs as your highest amount, is a good place to start. After a time you can decide whether you want to raise them a bit, or lower them, based on your results, and your body's feedback. It is a good practice to try this technique well in advance of your contest to sort of "learn" your body, and how it responds to this procedure.
Below is an example of my 5 day carb cycling method using 200 grams of carbs as the highest amount on a high day.
Day-1)150 grams
Day-2)100 grams
Day-3) 50 grams
Day-4)125 grams
Day-5)200 grams
Repeat cycle as written, throughout the course of the diet.
Essentially what I do is drop 50 grams of carbs over the course of the first 3 days, then increase by 75 grams, for the next two days. Some people prefer to raise fat intake on the lower carb days, or to increase fats on their off training days, to make up for the lost calories on the lower carb days. You can do this if you choose to, but I find it interferes with the fat burning process as fat is a calorie dense macronutrient that is needed by the body, but builds no muscle.
I also believe that without the fat increase you will burn more fat as fuel on the low carb days, especially when training hard, dieting and doing cardiovascular workouts. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not.
Reaching A Plateau !!
Eventually, you will more than likely reach a fat burning plateau, and this is the time where we can implement a "tweak" in the cycle plan. The body is resistant to change and it will eventually adapt to any stressors put upon it so after a time you may stop burning fat as fuel.
This is a good time to suddenly eat 3-4 good high carb days in a row ,or to simply eat a "cheat" meal or have a "cheat" day, just to trip up the metabolism, and get it jumpstarted so to speak, thus enabling the fat burning process to resume.
Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. This will accomplish the same thing as the 3-4 high carb days or the "cheats". This is the only time to take fibrous vegetables into consideration, as no carbs whatsoever should be ingested during the 3 zero carb days. Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. Any lower, and the brain suffers, and thinking becomes cloudy, as the brain needs a certain amount of carbs to function optimally.
Complex Carbs!!
These are the best sources of clean carbs to use when dieting in general, and when cycling carbs:
Baked Potatoes
Yams
Sweet Potatoes
Brown Rice
Oatmeal
Cream Of Wheat
Grits
I do not eat bread of any kind, or dairy products when dieting, and I recommend that you don't either, to help optimize fat burning. The only time to eat simple carbs other than vegetables is at the post-workout meal when you should take in 50 grams of dextrose with a whey protein shake immediately after training. You do add these carbs from dextrose into your daily total, because even though they are utilized efficiently by the body at the post-workout feeding, they are still carbs, and should count towards your total for the day.Don`t worry about the glycemic index of the foods ,but instead be more concerned with total carbs ingested for the day. It should never be too high!!
I also recommend HIIT cardio while dieting, and a high protein intake throughout the diet, as this will help to ensure that you retain the hard earned muscle that you've garnered from your training.
I hope this article helps you out in your quest for a better physique, and better health, via a lean muscular body.
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i would like to say, although unrelated; now that we are discusssing keto diets... that while i think they are great for the obese or the person who is just starting a diet; i think that a carb centered diet is going to be much more beneficial for someone who has been dieting for a while, or someone who is already very lean. a zero carb diet is just horrible in regards to thyroid output and cortisol production in someone who has already lost alot of fat and/or is already very lean.
Keto diets for obese people is a sure fire way for them to fail. You can't get cute with overweight people, unless they have some underlying illness, it should be calorie controlled if they are to succeed.
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Coach have u ever in your life admitted that someone else had a point. Or that you were wrong?
BTW, I do see your point. I just think we have a difference in philosophies. Just what pumpster said about it being a preference. IMO it's not a matter of preference, it's a matter of what WORKS!
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Keto diets for obese people are a sure fire way for them to fail. You can't get cute with overweight people, unless they have some underlying illness, it should be calorie controlled if they are to succeed.
:Di would argue that with a fat person a keto diet is going to be MUCH more effective and successful than a calorie controlled diet.
let them forget what they are missing ( the taste of things like OATMEAL [ yum ! ] ) and let their appetites be dead (ketosis), and give them one simple rule = NO CARBS ! thats very easy to follow. i would recommend not doing the jumbo palumbo mumbo bulumbo route of having peanut butter and nuts for fats though. those taste too dan good ! in my experience its much better to use oils since they are flavorless for the most part and you wont be slpipping up and bing eating on one of your food choices.
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:Di would argue that with a fat person a keto diet is going to be MUCH more effective and successful than a calorie controlled diet.
let them forget what they are missing ( the taste of things like OATMEAL [ yum ! ] ) and let their appetites be dead (ketosis), and give them one simple rule = NO CARBS ! thats very easy to follow. i would recommend not doing the jumbo palumbo mumbo bulumbo route of having peanut butter and nuts for fats though. those taste too dan good ! in my experience its much better to use oils since they are flavorless for the most part and you wont be slpipping up and bing eating on one of your food choices.
You don't know anything and you should just shut up.
Hope this helps.
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Ok coach, i read the whole article and it had nothing to do what we were talking about.
Ill finish by saying that I believe there a lot of different ways to achieve the same goal. Whether its physique related or not.
We all just have to find the method that works best for us, no matter what. What works for me might not work for you, and what works for young taylor might not work for anybody else.
So with that said, keto diets work, carb cycling works, low fats work, low protein works, HIIT works, low intensity works, sprinting works. But we all have to see what works for each individual and do accordingly.
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:Di would argue that with a fat person a keto diet is going to be MUCH more effective and successful than a calorie controlled diet.
let them forget what they are missing ( the taste of things like OATMEAL [ yum ! ] ) and let their appetites be dead (ketosis), and give them one simple rule = NO CARBS ! thats very easy to follow. i would recommend not doing the jumbo palumbo mumbo bulumbo route of having peanut butter and nuts for fats though. those taste too dan good ! in my experience its much better to use oils since they are flavorless for the most part and you wont be slpipping up and bing eating on one of your food choices.
Well if someone is obese anything works. Doesnt matter what it is, as long as its NOT what they were doing that got them so fat.
It isnt rocket science to lose weight. usually when u put too much thought into it, is when you dont do quite as well.
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:Di would argue that with a fat person a keto diet is going to be MUCH more effective and successful than a calorie controlled diet.
let them forget what they are missing ( the taste of things like OATMEAL [ yum ! ] ) and let their appetites be dead (ketosis), and give them one simple rule = NO CARBS ! thats very easy to follow. i would recommend not doing the jumbo palumbo mumbo bulumbo route of having peanut butter and nuts for fats though. those taste too dan good ! in my experience its much better to use oils since they are flavorless for the most part and you wont be slpipping up and bing eating on one of your food choices.
Candizzle, you cannot do that to people that are obese, as a trainer, you have to work with them or they will bail in a heartbeat. Not to sound mean, but most are weak willed and have to treat them a little differently. Putting them on a crash diet flat out isn't going to work. You have to have some sensitivity and help build their self-esteem
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BTW, I do see your point. I just think we have a difference in philosophies. Just what pumpster said about it being a preference. IMO it's not a matter of preference, it's a matter of what WORKS!
haha, there is evidence that both work coach. LOTS OF EVIDENCE!
It has more to do with the person 99% of the time, than the method that they are using.
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Ok coach, i read the whole article and it had nothing to do what we were talking about.
Ill finish by saying that I believe there a lot of different ways to achieve the same goal. Whether its physique related or not.
We all just have to find the method that works best for us, no matter what. What works for me might not work for you, and what works for young taylor might not work for anybody else.
So with that said, keto diets work, carb cycling works, low fats work, low protein works, HIIT works, low intensity works, sprinting works. But we all have to see what works for each individual and do accordingly.
Great post and I agree with this 100%.
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Well if someone is obese anything works. Doesnt matter what it is, as long as its NOT what they were doing that got them so fat.
It isnt rocket science to lose weight. usually when u put too much thought into it, is when you dont do quite as well.
*looks into mirror while on treadmill doing cardio 4 weeks into diet*
" oh holy shit, why the fuck am i dideting? i dont even have any goddamn muscle to begin with ! okay, im finished doing this fucking cardio , time to refeed and have a couple super high carb days and try to pac on some muscle ! "
*two days later*
" why the fuck am i going high carb, im a fat piece of shit and ive got enough muscle to look decent at a low body fat! ahh fuck. zero carbs for a couple days + 3 hours of cardio ! "
REPEAT
;D
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Great post and I agree with this 100%.
GOOD! U had better agreed with it ;D
Im very knowledgeable and have trained people with great results using my "methods" ;)
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Candizzle, you cannot do that to people that are obese, as a trainer, you have to work with them or they will bail in a heartbeat. Not to sound mean, but most are weak willed and have to treat them a little differently. Putting them on a crash diet flat out isn't going to work. You have to have some sensitivity and help build their self-esteem
i personal trian on the side as a hobby. its not a career for me. i like to have the cert so i can say i have the cert, and so if i ever want to train somebody and get paid i can do so legally and have a gym that allows it legally and insured.
i would never work with anyone who i had to coddle and tell them they are doing great and try to boost their self esteem and will power. i have got no sympathy for stupid fucks who dont want to put out the effort to change their bodies.
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*looks into mirror while on treadmill doing cardio 4 weeks into diet*
" oh holy shit, why the fuck am i dideting? i dont even have any goddamn muscle to begin with ! okay, im finished doing this fucking cardio , time to refeed and have a couple super high carb days and try to pac on some muscle ! "
*two days later*
" why the fuck am i going high carb, im a fat piece of shit and ive got enough muscle to look decent at a low body fat! ahh fuck. zero carbs for a couple days + 3 hours of cardio ! "
REPEAT
;D
Well I have to agree kinda with coach on this one Candyman. If you ever have an obese client, Dont give them too much to do or change.
Its taken them along time to become a fat ass, so its going to take an even longer time for them to change. Over the years traveling the path of obesity they've picked up ALOT of bad habits. So take your time with these people. If you can make ONE change thats plenty, then let them decide the pace they will continue to make progress at.
Because until they REALLY want to change they wont, they'll keep making excuses like they have been up to this point in their lives.
I once trained a guy who was close to 400lbs, and it was the most frustrating thing in my life. Hed do great for a few months lose a ton of weight, then make some excuse to sabotage himself. Now about 3 years later, he sends me emails on how he's changed his life, but how it took him that long to do it. He know reads t-nation and bb.com regularly for articles and advice and has completed a few velocity diets and has finally kept the weight off.
So to end this dizzle. Your honestly not really going to help an OBESE person lose weight. They wont lose weight until they really want to. You as the trainer are just a tool they need to use to fix their lives.
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cardio is a waste. you should train hard enough so that it's unnecessary
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cardio is a waste. you should train hard enough so that it's unnecessary
No, cardio isn't a waste by anymeans, but there are training routeins that it all of the energy systems and will burn fat just as well.
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No, cardio isn't a waste by anymeans, but there are training routeins that it all of the energy systems and will burn fat just as well.
What high school do you "Coach" at?
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I don't coach at any high school
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Bottom line, compare Tyson Gay (or any sprinter) to most people doing BBing cardio and see the difference. Every college sprinter I worked with, male or female, was cut and vascular.
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Bottom line, compare Tyson Gay (or any sprinter) to most people doing BBing cardio and see the difference. Every college sprinter I worked with, male or female, was cut and vascular.
compare a competitive sprinter to a competitive bodybuilder...
exactly
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Another fine analogy candizzle :(
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Another fine analogy candizzle :(
your comparing the physique of a marathon runner, to that of a sprinter; and using that to support your argument.
THAT
is complete horseshit
bbing cardio IS NOT RUNNING
running runs off glucose.
walking runs off fat
low intensity cardio does not burn muscle, high intensity cardio does
sure, sprinters are more muscular than runner.
but , sprinters are FAR LESS muscular than bodybuilders who take walks.
hope this helps.
dummy :)
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Ok...whatever you say :(
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HIIT, slow and steady, medium intensity cardio etc...IMO they all have their place and use. I have a heirachy of fatloss tools which I use and I think depends on availiable recovery and diet to a degree i.e. I don't think HIIT is a good idea on extremely low carb plans...we all have limited recovery so starting with weight training as my number one priority (5x a week) I then do HIIT medium intensity cardio where I can (maybe 2-3 times a week) and then longer slow and steady cardio to fill in the gaps.(2-3 times a week) There's no debating it! HIIT does burn more fat more effieciently but is very draining on the body especially when your already training very hard with weights -so you must be careful...that being said don't throw the baby out with the bathwater... I believe slow and steady has it's place as it does expend extra calories without too much effecting glycogen stores and recovery and can make a difference to fat loss WHEN in a slight calorie deficiet.
the End! ;D
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I was a sprinter in High school and college. Older guys have to be careful with sprinting. It's so easy to pull a hamstring or calf tendon. Warm ups are not to be taken lightly when your past your forties. It's also incredibly hard on the heart so it's not for a older guy who's getting into shape without a heart check up.
Having said the above I think it's a great form of cardio for preserving muscle. Who hasn't over done conventional cardio and have lost muscle and strength? I think doing 60 yard/meter sprints is a little to intense. The risk of injury is to great and I think you need a little more distance to burn up the fat. Try going to a high school track and sprint a half lap. After sprinting 220 yards you should rest by fast walking 220 yards. Repeat 6 times. Don't forget to warm up. You should see the fat burn off at an alarming rate.
The current thought of low intensity cardio does work. Walking for 30/40 minutes does burn the calories without cutting into recuperation. It just takes a long time for this grandma type cardio to give you results.
The body adapts for survival when training. Gaining muscle and losing fat is an adaptation to a stressor. To much long distance running will make your body shed fat and any unnecessary muscle to survive. How many elite distance runners have a muscular physique? Distance runners need muscles with endurance. They don't need the strength to squat 400lbs; bench 300lbs; or sprint a 48 second quarter.
Use cardio by all means for health, endurance, and to lose fat. Just don't over do it if bodybuilding is your primary goal. If your a bodybuilder then lifting weights is your primary activity.
Sprinters have a muscular physiques. To sprint you need power and strength. Intervals preserve lean body mass better than long distance runs at a moderate speed.
I think the heart rate fat zone burn is old news. It doesn't matter what fuel your body uses during cardio. Whether it's glucose or fat it's the total caloric cost that matters. On Clarence Bass's site he puts out his research on this very topic.
I find that there are basically three intentsities of cardio. Some use low intensity like walking so they won't interfere with recovery from lifting. There is the high intensity interval crowd that is effective but it's easy to burn out from. The middle of the road that use basically long slow distance will hurt a bodybuilders goals if used to often. I think the bottom line for a bodybuilder is to use aerobics. If it cuts into your lean muscle mass then cut back if bodybuilding is your primary goal. Using to much low intensity aerobics can sacrifice muscle at the body adapts to the stressor presented. High intensity will better at preserving muscle. Since bodybuilders are not training to be functional in any athletic activity you would judge the amount of cardio by cosmetics.
The heart is the most important muscle. It should be trained hard even if you can't see it.
Coach gave some great advice. In athletics in general bodybuilders are laughed at as oiled up drug using guys posing in speedos. A non functional athlete. Don't get me wrong I have been lifting weights for over 30 years.
Real physiques do look like sprinters, olympic lifters, running backs, MMA fighters and yes even swimmers. I think a natural bodybuilder should use as stated in the post by super natural is a varied approach. Interval sprints from 60 to 400 meters. Even 4 x 800 meters is good with a fast quarter walk inbetween. Intermediate approachs like 2 to 4 mile runs. Lastly using low intensity like fast walking on a treadmill will save energy for lifting. All can be applied to other forms of cardio like biking or rowing.
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summary...use both for maximum results
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summary...use both for maximum results
I personally disagree and would start a whole new debate.
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HIIT, slow and steady, medium intensity cardio etc...IMO they all have their place and use. I have a heirachy of fatloss tools which I use and I think depends on availiable recovery and diet to a degree i.e. I don't think HIIT is a good idea on extremely low carb plans...we all have limited recovery so starting with weight training as my number one priority (5x a week) I then do HIIT medium intensity cardio where I can (maybe 2-3 times a week) and then longer slow and steady cardio to fill in the gaps.(2-3 times a week) There's no debating it! HIIT does burn more fat more effieciently but is very draining on the body especially when your already training very hard with weights -so you must be careful...that being said don't throw the baby out with the bathwater... I believe slow and steady has it's place as it does expend extra calories without too much effecting glycogen stores and recovery and can make a difference to fat loss WHEN in a slight calorie deficiet.
the End! ;D
good points! so i'm curious do you know about the tabata method? and if yes, what do you think about it? it's ultra intense but when they did their studies on it the athletes practiced it 5X a week :o
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HIIT, slow and steady, medium intensity cardio etc...IMO they all have their place and use. I have a heirachy of fatloss tools which I use and I think depends on availiable recovery and diet to a degree i.e. I don't think HIIT is a good idea on extremely low carb plans...we all have limited recovery so starting with weight training as my number one priority (5x a week) I then do HIIT medium intensity cardio where I can (maybe 2-3 times a week) and then longer slow and steady cardio to fill in the gaps.(2-3 times a week) There's no debating it! HIIT does burn more fat more effieciently but is very draining on the body especially when your already training very hard with weights -so you must be careful...that being said don't throw the baby out with the bathwater... I believe slow and steady has it's place as it does expend extra calories without too much effecting glycogen stores and recovery and can make a difference to fat loss WHEN in a slight calorie deficiet.
the End! ;D
looking much improved super nat.
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HIIT, slow and steady, medium intensity cardio etc...IMO they all have their place and use. I have a heirachy of fatloss tools which I use and I think depends on availiable recovery and diet to a degree i.e. I don't think HIIT is a good idea on extremely low carb plans...we all have limited recovery so starting with weight training as my number one priority (5x a week) I then do HIIT medium intensity cardio where I can (maybe 2-3 times a week) and then longer slow and steady cardio to fill in the gaps.(2-3 times a week) There's no debating it! HIIT does burn more fat more effieciently but is very draining on the body especially when your already training very hard with weights -so you must be careful...that being said don't throw the baby out with the bathwater... I believe slow and steady has it's place as it does expend extra calories without too much effecting glycogen stores and recovery and can make a difference to fat loss WHEN in a slight calorie deficiet.
the End! ;D
Very intelligent post and your ripped to the bone! Coincidence I THINK NOT!!!!!
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HIIT, slow and steady, medium intensity cardio etc...IMO they all have their place and use. I have a heirachy of fatloss tools which I use and I think depends on availiable recovery and diet to a degree i.e. I don't think HIIT is a good idea on extremely low carb plans...we all have limited recovery so starting with weight training as my number one priority (5x a week) I then do HIIT medium intensity cardio where I can (maybe 2-3 times a week) and then longer slow and steady cardio to fill in the gaps.(2-3 times a week) There's no debating it! HIIT does burn more fat more effieciently but is very draining on the body especially when your already training very hard with weights -so you must be careful...that being said don't throw the baby out with the bathwater... I believe slow and steady has it's place as it does expend extra calories without too much effecting glycogen stores and recovery and can make a difference to fat loss WHEN in a slight calorie deficiet.
the End! ;D
Fantastic physique
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good points! so i'm curious do you know about the tabata method? and if yes, what do you think about it? it's ultra intense but when they did their studies on it the athletes practiced it 5X a week :o
I've never used that method to be honest (I have heard of it) I'm sure it would be effective for HIIT and would certainly burn a lot of calories (for a few weeks at a time 5x a week is possible but it would not be a long term approach) I think as long as it doesn't effect your recovery from weight training and you don't injured yourself a couple of times a week may be ok... like I said there's only so much you can do and need to do on top of hard weight training, dieting to get the results you want, you have to see what you can tolerate, it's a fine balance and you need to listen to your body. Me personally I prefer the recumbant bike for cardio purely because I can't injure myself and all I have to do is push myself hard and meet or beat a certain distance or calorie out put (I use as a gauge of my progress). In the past I have tried doing High rep cleans before as a form of cardio and I found it too much, so now I'm a bit wary of using weights as a form of cardio.