Tuesday, January 12, 2010

Watch Out Nike!

This study is part of a body of evidence that will reshape the running shoe industry. Because of the extreme cushioning in some running shoes there is a delay in the peak moment of force higher up in the leg.
Benno Nigg Phd confirmed this with his work with accelerometers. This will reverberate through the running shoe industry.


Monday, January 11, 2010

EET Fitness Intervals : The Ultimate Metabolic Message

The EET (Eating and Exercise TIMING) Fitness Plan utilizes Fat Burning Interval Workouts that only take 15-30 minutes.

At the end of this post, you will find one of the many research articles on Interval Training and why it is the best method of exercise for weight loss and fitness.

There is strong evidence that interval training is highly effective to dramatically improve your fitness level and muscle tone, as well as burning fat while maintaining muscle mass. Plus, the fat burning continues after interval training throughout the rest of the day.

There are many many such articles and research studies that support these claims.

So the scientific research can satisfy participants that EET workouts are the most effective possible.

But, there is more to the story. EET included the interval workouts before reading very much scientific research at all.

Why else would interval workouts be part of EET?

The answer lies in the fundamental concepts behind the EET Fitness Plan. Survival Instinct and sending the most powerful messages to your metabolism possible in order to create a new metabolic memory, which assists participants in losing weight and becoming more fit. Here's how it works:

Assume you lived in the time of the Ancient Romans and that you were a slave who was forced to become a gladiator.

During your fights, you would push yourself physically as hard as you could for a relatively short time (until you killed your opponent or they killed you). Even within each fight you would have times of maximum exertion wrestling your opponent, and a few brief pauses when you could try to catch your breath.

And, each time you would be asked to fight, you would know that your life depended on it. Your upcoming fight would be on your mind far more than when you were just fighting, and your body would be aware that it was going to be asked to defend itself to the highest level possible far more often than just during your fights.

The gladiators workout regime has several similarities to an EET Fitness Participant. First, by pushing yourself as hard as you can you are sending a clear message to your body/metabolism that you must be CAPABLE of doing your workout at the highest level of intensity you can manage, and your body/metabolism must adjust so that you can perform and continue to succeed at your workouts. Your body/metabolism will begin to do what it takes to become lighter and leaner to make it easier to survive the intensity of your interval workouts.

The message is just as clear that your body needs to retain as much muscle as possible in order to perform the challenging intervals. Also, by taking short breaks between sets of your intervals, you are sending a clear message to your body that you will allow your muscles to recover so you have full access to them during your sets.

Everything about the interval workout sends the ideal message to your body/metabolism and your mind about how you want your body to look and the level of fitness you desire.

Secondly, your body/metabolism as well as your mind will be aware at all times that the next interval workout is coming soon (within 24-48 hours) and therefore must continue to prepare itself to be able to handle that workout, in order to "survive".

This is why the workouts don't have to be long in order to have dramatic results. If your body knows it will be pushed to your limits even for a short time, it must be prepared to handle it and therefore it will work all day to ensure you are prepared for your battle.

As you continue to repeat and improve at EET's Fat Burning Workouts, your body and metabolism will understand the powerful message you are sending, that you are asking it to do something different than it has before, and as a result, your body and your metabolism must change in accordance with the message being sent.

And, like the gladiator, your body/metabolism will ensure throughout the day that you are prepared to handle your next brief "test of survival". Repetition of interval workouts will become a key part of your new metabolic memory that your body needs to be lean and fit because intervals will be an ongoing part of your life.


James Krieger

As exercise intensity increases, the proportion of fat utilized as an energy substrate decreases, while the proportion of carbohydrates utilized increases (5). The rate of fatty acid mobilization from adipose tissue also declines with increasing exercise intensity (5). This had led to the common recommendation that low- to moderate-intensity, long duration endurance exercise is the most beneficial for fat loss (15). However, this belief does not take into consideration what happens during the post-exercise recovery period; total daily energy expenditure is more important for fat loss than the predominant fuel utilized during exercise (5). This is supported by research showing no significant difference in body fat loss between high-intensity and low-intensity submaximal, continuous exercise when total energy expenditure per exercise session is equated (2,7,9). Research by Hickson et al (11) further supports the notion that the predominant fuel substrate used during exercise does not play a role in fat loss; rats engaged in a high-intensity sprint training protocol achieved significant reductions in body fat, despite the fact that sprint training relies almost completely on carbohydrates as a fuel source.

Some research suggests that high-intensity exercise is more beneficial for fat loss than low- and moderate-intensity exercise (3,18,23,24). Pacheco-Sanchez et al (18) found a more pronounced fat loss in rats that exercised at a high intensity as compared to rats that exercised at a low intensity, despite both groups performing an equivalent amount of work. Bryner et al (3) found a significant loss in body fat in a group that exercised at a high intensity of 80-90% of maximum heart rate, while no significant change in body fat was found in the lower intensity group which exercised at 60-70% of maximum heart rate; no significant difference in total work existed between groups. An epidemiological study (24) found that individuals who regularly engaged in high-intensity exercise had lower skinfold thicknesses and waist-to-hip ratios (WHRs) than individuals who participated in exercise of lower intensities. After a covariance analysis was performed to remove the effect of total energy expenditure on skinfolds and WHRs, a significant difference remained between people who performed high-intensity exercise and people who performed lower-intensity exercise.

Tremblay et al (23) performed the most notable study which demonstrates that high-intensity exercise, specifically intermittent, supramaximal exercise, is the most optimal for fat loss. Subjects engaged in either an endurance training (ET) program for 20 weeks or a high-intensity intermittent-training (HIIT) program for 15 weeks. The mean estimated energy cost of the ET protocol was 120.4 MJ, while the mean estimated energy cost of the HIIT protocol was 57.9 MJ. The decrease in six subcutaneous skinfolds tended to be greater in the HIIT group than the ET group, despite the dramatically lower energy cost of training. When expressed on a per MJ basis, the HIIT group's reduction in skinfolds was nine times greater than the ET group.

A number of explanations exist for the greater amounts of fat loss achieved by HIIT. First, a large body of evidence shows that high-intensity protocols, notably intermittent protocols, result in significantly greater post-exercise energy expenditure and fat utilization than low- or moderate-intensity protocols (1,4,8,14,19,21,25). Other research has found significantly elevated blood free-fatty-acid (FFA) concentrations or increased utilization of fat during recovery from resistance training (which is a form of HIIT) (16,17). Rasmussen et al (20) found higher exercise intensity resulted in greater acetyl-CoA carboxylase (ACC) inactivation, which would result in greater FFA oxidation after exercise since ACC is an inhibitor of FFA oxidation. Tremblay et al (23) found HIIT to significantly increase muscle 3-hydroxyacyl coenzyme A dehydrogenase activity (a marker of the activity of b oxidation) over ET. Finally, a number of studies have found high-intensity exercise to suppress appetite more than lower intensities (6,12,13,22) and reduce saturated fat intake (3).

Overall, the evidence suggests that HIIT is the most efficient method for achieving fat loss. However, HIIT carries a greater risk of injury and is physically and psychologically demanding (10), making low- and moderate-intensity, continuous exercise the best choice for individuals that are unmotivated or contraindicated for high-intensity exercise.

1. Bahr, R., and O.M. Sejersted. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism. 40:836-841, 1991.

2. Ballor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise intensity does not affect the composition of diet- and exercise-induced body mass loss. Am. J. Clin. Nutr. 51:142-146, 1990.

3. Bryner, R.W., R.C. Toffle, I.H. Ullrish, and R.A. Yeater. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. J. Am. Col. Nutr. 16:68-73, 1997.

4. Burleson, Jr, M.A., H.S. O'Bryant, M.H. Stone, M.A. Collins, and T. Triplett-McBride. Effect of weight training exercise and treadmill exercise on post-exercise oxygen consumption. Med. Sci. Sports Exerc. 30:518-522, 1998.

5. Coyle, E.H. Fat Metabolism During Exercise. [Online] Gatorade Sports Science Institute. http://www.gssiweb.com/references/s0...20000006d.html [1999, Mar 25]

6. Dickson-Parnell, B.E., and A. Zeichner. Effects of a short-term exercise program on caloric consumption. Health Psychol. 4:437-448, 1985.

7. Gaesser, G.A., and R.G. Rich. Effects of high- and low-intensity exercise training on aerobic capacity and blood lipids. Med. Sci. Sports Exerc. 16:269-274, 1984.

8. Gillette, C.A., R.C. Bullough, and C.L. Melby. Postexercise energy expenditure in response to acute aerobic or resistive exercise. Int. J. Sports Nutr. 4:347-360, 1994.

9. Grediagin, M.A., M. Cody, J. Rupp, D. Benardot, and R. Shern. Exercise intensity does not effect body composition change in untrained, moderately overfat women. J. Am. Diet Assoc. 95:661-665, 1995.

10. Grubbs, L. The critical role of exercise in weight control. Nurse Pract. 18(4):20,22,25-26,29, 1993.

11. Hickson, R.C., W.W. Heusner, W.D. Van Huss, D.E. Jackson, D.A. Anderson, D.A. Jones, and A.T. Psaledas. Effects of Dianabol and high-intensity sprint training on body composition of rats. Med. Sci. Sports. 8:191-195, 1976.

12. Imbeault, P., S. Saint-Pierre, N. Alméras, and A. Tremblay. Acute effects of exercise on energy intake and feeding behaviour. Br. J. Nutr. 77:511-521, 1997.

13. Katch, F.I., R. Martin, and J. Martin. Effects of exercise intensity on food consumption in the male rat. Am J. Clin. Nutr. 32:1401-1407, 1979.

14. Laforgia, J. R.T. Withers, N.J. Shipp, and C.J. Gore. Comparison of energy expenditure elevations after submaximal and supramaximal running. J. Appl. Physiol. 82:661-666, 1997.

15. Mahler, D.A., V.F. Froelicher, N.H. Miller, and T.D. York. ACSM's Guidelines for Exercise Testing and Prescription, edited by W.L. Kenney, R.H. Humphrey, and C.X. Bryant. Media, PA: Williams and Wilkins, 1995, chapt. 10, p. 218-219.

16. McMillan, J.L., M.H. Stone, J. Sartin, R. Keith, D. Marple, Lt. C. Brown, and R.D. Lewis. 20-hour physiological responses to a single weight-training session. J. Strength Cond. Res. 7(3):9-21, 1993.

17. Melby, C., C. Scholl, G. Edwards, and R. Bullough. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. J. Appl. Physiol. 75:1847-1853, 1993.

18. Pacheco-Sanchez, M., and K.K Grunewald. Body fat deposition: effects of dietary fat and two exercise protocols. J. Am. Col. Nutr. 13:601-607, 1994.

19. Phelain, J.F., E. Reinke, M.A. Harris, and C.L. Melby. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J. Am. Col. Nutr. 16:140-146, 1997.

20. Rasmussen, B.B., and W.W. Winder. Effect of exercise intensity on skeletal muscle malonyl-CoA and acetyl-CoA carboxylase. J. Appl. Physiol. 83:1104-1109, 1997.

21. Smith, J., and L. McNaughton. The effects of intensity of exercise on excess postexercise oxygen consumption and energy expenditure in moderately trained men and women. Eur. J. Appl. Physiol. 67:420-425, 1993.

22. Thompson, D.A., L.A. Wolfe, and R. Eikelboom. Acute effects of exercise intensity on appetite in young men. Med. Sci. Sports Exerc. 20:222-227, 1988.

23. Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.

24. Tremblay, A., J. Després, C. Leblanc, C.L. Craig, B. Ferris, T. Stephens, and C. Bouchard. Effect of intensity of physical activity on body fatness and fat distribution. Am J. Clin. Nutr. 51:153-157, 1990.

25. Treuth, M.S., G.R. Hunter, and M. Williams. Effects of ex

Choose the right tools for the job & avoid injury

So I was playing soccer the other night with my Mundo shoes. The little nubbie things grabbed the indoor carpet and I had one of those While E. Coyote moments (you know where he suddenly realizes he’s over the edge of the cliff and his head stays there a second agape while the rest of his body keeps moving.) as my knee popped in and out of joint. I originally hurt my knee with a bucket handle tear of my meniscus and acl tear on a red clay field that soccer field that is indigenous to the Washington DC area developed on swampland. Again the shoe selection,in this case cleats instead of my Mundos was the wrong one for the field. Sometimes a small thing can have a major effect on an outcome.

What I did was akin to using a flat head screw driver for a Phillips screw. Lesson learned:choose the right tools for the job, in the case of the turf flats such as Sambas. In the case of the dry red clay no cleats.

Saturday, January 2, 2010

Making a Man Out of Mac & Getting Back the Six Pack Back For Spring

I was fascinated by the dude getting sand kicked in his face on the back of comic books growing up...
I now know that developing strength, tone and muscle building
is not a direct function of how much you max out on at the gym.
If you workout smarter and eat accordingly burning the fat and buffing
up does not have to eat up all your time.

For example if you work out one or two body parts per session i.e.
chest/ shoulders you will develop strength and muscle faster because
you are extensively working those targeted areas vs doing a bunch of
different body parts. Now throw on some Tabatta intervals on top of that
named after the Japanese speed skating coach which consist of 20
seconds at all out intensity of an activity such as jumping rope,
speed bag,or core work followed by 10 second rest for 4-5 minutes
and you will boost your adrenaline and testosterone levels promoting
fat burn and muscle building.

If you do additional cardio later that day you are burning down the calories
your body needs to muscle build. Also if you natural lean body mass like me
you have to up your calorie count particularly around the zones of your work out.
If you are on the other end of the spectrum then do not binge at night.
You can readmore on this on my friend Jon's posts on this blog.

In short order you will burn off the six packs watching ballgames and the
Olympics over the winter and build up your new six pack.
You still have to be consistent to make it back.