Re: Counterintuitive Fatloss

February 1, 2008

Glen,

Would you please expand on the following? It makes sense, but it is so far

removed from currently accepted practices that it piqued my curiosity.

" Nutrition strategies of being in a fasted state prior to training (4-12hrs). Do

NOT eat at least 60-90 minutes after training. Predominantly eat high energy

turnover foods, NOT high energy foods! "

Thanks!

Pérez

Reynosa, Mexico

________________________________

From: Supertraining [mailto:Supertraining ] On

Behalf Of glen stewart

Sent: Thursday, January 31, 2008 9:42 PM

To: Supertraining

Subject: Counterintuitive Fatloss

Hi Mark,

Your right regarding regular short work periods throughout the day, kicking

metabolism along.

Consideration might be given to the fact that the biggest impact on metabolism

is muscle, or more to the point muscle relative to fat. Obviously a high muscle

to fat ratio is ideal.

Also never being hungry is not necessarily a good thing.

Being hungry then achieving compensation through eating is our biological cycle.

Never being hungry means you will more than likely always be in an anabolic

state. Your body needs to cycle through anabolic and catabolic states in order

to adapt. A case of two steps forward, one step back.

For example training is catabolic...rest is anabolic!

Being hungry for periods also provides digestive system relief (liver &

pancreas) & allows unimpeded build up of digestive enzymes.

Removing fat from your nutrition will impact negatively on your fat loss rate.

FFA's stimulate higher levels of fat burning enzymes. Adding fibre will

compromise the body's natural elimination process.

Replace the fibre with fats such as olives, olive oil, flaxseed oil, fatty fish

(salmon, mackerel), whole eggs, nuts, avocados, fatty meats (scotch fillet, eye

fillet, etc).

Nutrition strategies of being in a fasted state prior to training (4-12hrs). Do

NOT eat at least 60-90 minutes after training. Predominantly eat high energy

turnover foods, NOT high energy foods!.

These strategies together with an emphasis on anaerobic training will create an

ideal hormonal environment whereby you will hold on to hard earned muscle,

becoming a fat burner and NOT a sugar burner.

Regards,

Glen

Canberra, Australia

=============================

Mark Helme <mark-helme@... <mailto:mark-helme%40sky.com> > wrote:

This fits in well with a discussion I have had with a colleague. Currently I

am trying to lose body fat, to do so I have modified my diet to reduce

fat/carb intake and increase protein and fibre intake. I have also managed

to adapt my eating habits to avoid periods of hunger. I have

definitely felt better since doing this, regarding fat loss I am only a few

weeks in so haven't big changes yet, but I am positive.

The question we have been pondering is that of metabolism. My main idea is

to maintain a higher metabolism throughout the day, thus aiding fat loss. I

theorise that regular meals will do this in part. What I am most concerned with

is whether short workouts of mod/high intensity spread throughout the day

will increase metabolism more than a standard single workout of 45-60 min.

Does anyone have any thoughts on this?

===============================

February 1, 2008

Hi Glen,

Can you perhaps go into a bit more detail on the nutrition strategies portion

of your post. Maybe I am misunderstanding it. What is meant by a fasted state?

Does that mean no eating or very little for 4-12 hours prior to an 60-90 minutes

after training? If so that seems like a long time to be without any kind of

nutritional intake.

Also are you suggesting to elliminate fibre? I was led to believe that fibre

is both healthy and if fact can assist in weight loss.

I'm not attempting argue your information just have it clarified so ensure I

understand it.

Thanks for your help,

Lee Robillard

Mississauga, Ontario

Canada.

======================================

glen stewart wrote:

Hi Mark,

Your right regarding regular short work periods throughout the day, kicking

metabolism along.

Consideration might be given to the fact that the biggest impact on metabolism

is muscle, or more to the point muscle relative to fat. Obviously a high muscle

to fat ratio is ideal.

Also never being hungry is not necessarily a good thing.

Being hungry then achieving compensation through eating is our biological cycle.

Never being hungry means you will more than likely always be in an anabolic

state. Your body needs to cycle through anabolic and catabolic states in order

to adapt. A case of two steps forward, one step back.

For example training is catabolic...rest is anabolic!

Being hungry for periods also provides digestive system relief (liver &

pancreas) & allows unimpeded build up of digestive enzymes.

Removing fat from your nutrition will impact negatively on your fat loss rate.

FFA's stimulate higher levels of fat burning enzymes. Adding fibre will

compromise the body's natural elimination process.

Replace the fibre with fats such as olives, olive oil, flaxseed oil, fatty fish

(salmon, mackerel), whole eggs, nuts, avocados, fatty meats (scotch fillet, eye

fillet, etc).

Nutrition strategies of being in a fasted state prior to training (4-12hrs). Do

NOT eat at least 60-90 minutes after training. Predominantly eat high energy

turnover foods, NOT high energy foods!.

These strategies together with an emphasis on anaerobic training will create an

ideal hormonal environment whereby you will hold on to hard earned muscle,

becoming a fat burner and NOT a sugar burner.

Regards,

Glen

Canberra, Australia

=============================

February 1, 2008

Glen hi

This seems strange to me as well.

Part of the reason for eating after training is to get necessary nutrients

back into the muscle and end the catabolic state caused by training and kick

off the path to recovery.

Please elaborate

Thanks

Lawrence Fisher

Raanana, Israel

>

> glen stewart <ironjungle4040@... <ironjungle4040%40yahoo.com.au>>

> wrote:

> Hi Mark,

>

> Your right regarding regular short work periods throughout the day,

> kicking metabolism along.

>

> Consideration might be given to the fact that the biggest impact on

> metabolism is muscle, or more to the point muscle relative to fat. Obviously

> a high muscle to fat ratio is ideal.

>

> Also never being hungry is not necessarily a good thing.

>

> Being hungry then achieving compensation through eating is our biological

> cycle.

>

> Never being hungry means you will more than likely always be in an

> anabolic state. Your body needs to cycle through anabolic and catabolic

> states in order to adapt. A case of two steps forward, one step back.

>

> For example training is catabolic...rest is anabolic!

>

> Being hungry for periods also provides digestive system relief (liver &

> pancreas) & allows unimpeded build up of digestive enzymes.

>

> Removing fat from your nutrition will impact negatively on your fat loss

> rate. FFA's stimulate higher levels of fat burning enzymes. Adding fibre

> will compromise the body's natural elimination process.

>

> Replace the fibre with fats such as olives, olive oil, flaxseed oil, fatty

> fish (salmon, mackerel), whole eggs, nuts, avocados, fatty meats (scotch

> fillet, eye fillet, etc).

>

> Nutrition strategies of being in a fasted state prior to training

> (4-12hrs). Do NOT eat at least 60-90 minutes after training. Predominantly

> eat high energy turnover foods, NOT high energy foods!.

>

> These strategies together with an emphasis on anaerobic training will

> create an ideal hormonal environment whereby you will hold on to hard earned

> muscle, becoming a fat burner and NOT a sugar burner.

>

> Regards,

>

> Glen

> Canberra, Australia

>

> =============================

>

February 1, 2008

,

Digestive stress and fatloss are two of the main conditions for which fibre,

bran in particular, is recommended. In my experience, although it can be helpful

for some, there are in fact other alternatives. I have found that fibre,

particularly cereal fibre, may actually increase the risk of digestive stress.

Although it is supposed to travel through the gut at a faster rate, it does not

always do so and using it as a “stomach filler” when dieting is not always good

either.

Constipation is a frequent complaint when people who have eaten a high-fibre

diet adopt a different macro percentage nutrition template. However, that does

not mean that the new diet is at fault. Constipation is really caused by their

previous diet. What happens is this:

You eat food and the waste is moved along the bowel by circular muscles, in

the same way as a worm moves. If you eat a high-fibre diet, the fibre itself

forces waste through and the circular bowel action is made redundant. After a

while it stops working. Now you change to a more natural diet with a lower

& shy;fibre intake and your bowel muscles don't work as they should, so you get

constipated. The muscles will recover if you keep eating appropriately,

(lower-carb, higher-fat) and drinking more water. What you should not do is go

back to the high-fibre regime that caused the problem in the first place.

Obviously seasonal vegetables (raw & warmed) and fruits (raw, preferably with

skin) are good, but not in the vast quantities some people suggest.

One of the current and widely accepted nutritional strategies is to eat 5-6

small meals a day. In theory, this will minimize hunger, limit insulin spikes

and raise metabolism. This strategy was born out of the body building culture

where the requirement to maintain 250 plus pounds of body weight is only

achieved through a huge food intake. Great if you’re a lineman, shot putter or

heavy weight category athlete.

Frequent feeding is not necessary if fat loss is the goal and you have no

desire to be heavy! Pre and post workout meals in theory are designed to offset

training stress. Don’t train on the nerve and you minimize one of the biggest

muscle growth inhibitors…cortisol! Food ingestion produces insulin (a fat

utilization inhibitor). In a fasted state and a brief time after exercise, why

not take advantage of elevated growth hormone and high enzyme activity

(especially lipase), which mobilize FFA’s. Obviously, food consumption is

necessary, but more importantly eating after physical stress (exercise) &

macronutrient depletion (fasting) will create a more efficient fat usage

environment. Then when you do eat, consume high energy turnover foods. For

example a standard chicken egg contains about 90 calories. To digest that egg

requires about 100 calories! So if you consume foods that have high energy

digestive requirements, you create an enhanced thermic effect (higher

metabolism) through nutrition. What are high energy turnover foods? Natural

foods such as animal proteins and fats. One cyclic macronutrient breakdown will

be approx 40% fat, 30% protein & 30% carbohydrates. If you consume fatty fish

and fatty grains, along with good oils, nuts, avocados and full cream dairy your

fat intake will become dominant.

With this in mind however, just as feed forward tension re lifting is not well

known or understood, so to the importance of fat in our nutrition is

misunderstood. As cyclic training in sport is necessary, so to is nutritional

cycling, macronutrient cycling, and phases of depletion and compensation

important.

Note a 12 hour plus fast might include night time sleep and 4 plus hours might

be between meals.

Regards,

Glen

Canberra, Australia

" , " wrote:

Glen,

Would you please expand on the following? It makes sense, but it is so far

removed from currently accepted practices that it piqued my curiosity.

" Nutrition strategies of being in a fasted state prior to training (4-12hrs). Do

NOT eat at least 60-90 minutes after training. Predominantly eat high energy

turnover foods, NOT high energy foods! "

Thanks!

Pérez

Reynosa, Mexico

________________________________

From: Supertraining [mailto:Supertraining ] On

Behalf Of glen stewart

Sent: Thursday, January 31, 2008 9:42 PM

To: Supertraining

Subject: Counterintuitive Fatloss

Hi Mark,

Your right regarding regular short work periods throughout the day, kicking

metabolism along.

Consideration might be given to the fact that the biggest impact on metabolism

is muscle, or more to the point muscle relative to fat. Obviously a high muscle

to fat ratio is ideal.

Also never being hungry is not necessarily a good thing.

Being hungry then achieving compensation through eating is our biological cycle.

Never being hungry means you will more than likely always be in an anabolic

state. Your body needs to cycle through anabolic and catabolic states in order

to adapt. A case of two steps forward, one step back.

For example training is catabolic...rest is anabolic!

Being hungry for periods also provides digestive system relief (liver &

pancreas) & allows unimpeded build up of digestive enzymes.

Removing fat from your nutrition will impact negatively on your fat loss rate.

FFA's stimulate higher levels of fat burning enzymes. Adding fibre will

compromise the body's natural elimination process.

Replace the fibre with fats such as olives, olive oil, flaxseed oil, fatty fish

(salmon, mackerel), whole eggs, nuts, avocados, fatty meats (scotch fillet, eye

fillet, etc).

Nutrition strategies of being in a fasted state prior to training (4-12hrs). Do

NOT eat at least 60-90 minutes after training. Predominantly eat high energy

turnover foods, NOT high energy foods!.

These strategies together with an emphasis on anaerobic training will create an

ideal hormonal environment whereby you will hold on to hard earned muscle,

becoming a fat burner and NOT a sugar burner.

Regards,

Glen

Canberra, Australia

=============================

Mark Helme <mark-helme@... <mailto:mark-helme%40sky.com> > wrote:

This fits in well with a discussion I have had with a colleague. Currently I

am trying to lose body fat, to do so I have modified my diet to reduce

fat/carb intake and increase protein and fibre intake. I have also managed

to adapt my eating habits to avoid periods of hunger. I have

definitely felt better since doing this, regarding fat loss I am only a few

weeks in so haven't big changes yet, but I am positive.

The question we have been pondering is that of metabolism. My main idea is

to maintain a higher metabolism throughout the day, thus aiding fat loss. I

theorise that regular meals will do this in part. What I am most concerned with

is whether short workouts of mod/high intensity spread throughout the day

will increase metabolism more than a standard single workout of 45-60 min.

Does anyone have any thoughts on this?

===============================

February 2, 2008

**** . . . so to the importance of fat in our nutrition is

misunderstood. As cyclic training in sport is necessary, so to is

nutritional cycling, macronutrient cycling, and phases of depletion

and compensation important.****

I write:

No, the importance of fat in nutrition is not misunderstood -- well

not be me anyway, nor by most sports and weight loss nutritionists.

Macronutrient cycling is supposed to be some advanced form of

nutrition for athletes? You will need to convince me with appropriate

references. Even endurance athletes have abandoned the depletion part

of carbohydrate loading.

But I will say this re high-protein, high-fat diets: they may be

somewhat useful for weight loss in the short term, with not much

difference in the longer term, but if, as a trainer, you fool around

with such diets in athletes who need to train and compete long and

hard and at variable high intensities, you will fail them.

I reckon that if you're managing to train and compete on that sort of

diet, then you're not goin' hard enough - and probably not winning

either.

I'll post some scientific data on fat-loading protocols in another

post.

BTW, I don't necessarily agree with the 'many meals a day' thing that

the weight training, bodybuilding community seem to think is best,

either. I think this lacks validation.

Gympie, Australia

February 4, 2008

> Mark Helme wrote:

>

> The question we have been pondering is that of metabolism. My main idea is

> to maintain a higher metabolism throughout the day, thus aiding fat loss. I

> theorise that regular meals will do this in part. What I am most concerned

> with

> is whether short workouts of mod/high intensity spread throughout the day

> will increase metabolism more than a standard single workout of 45-60 min.

>

> Does anyone have any thoughts on this?

*******

Greetings Mark,

I wrote the following article but never submitted it. So excuse some of the

hyperbole.

Jerry

â€œXYZâ€ training

In conjunction with naturally selecting the healthiest food -- is the â€œ

Natural Selectionâ€ of exercises for your FITNESS STRATEGY. Whether you are an

elite

bodybuilder desiring the extremes of muscle size and leanness or an exerciser

desiring the greatest health including; the greatest fat loss, incredible

cardiovascular function improvements and the greatest natural stimulator of

anabolic hormones, the following plan is for you.

From time immemorial -- through the present -- and even ignorantly into the

future, contemporary exercise for weight loss is, and will be, for the vast

majority, a case against mans capacity to see reality and change. Today one

still

witnesses 1-2 hour aerobics classes -- attended 3-5 times a week by the star

crossed generation of lean wannabes. Many of todays trainers advocate that as

you loose weight you must aerobically train more to continue loosing. This is

insanity. Recent research plus the wisdom of a few â€œout of the boxâ€ trainers

have demonstrated the folly of this â€œmore is betterâ€ approach.

As it stands today there are two basic schools of fat loss exercise. The

first is the continuous, low exercise intensity, long training times aerobic

exercise style. And the second approach is the high exercise intensity, but

short

training phases, combined with low intensity (active rest) time

periods/intervals, anaerobic style. It must be said that there are many

variations to both

styles of training -- with all(?) research pointing to the high intensity

intervals â€“ and much research left to be done.

LOW INTENSITY AEROBIC VS THE MAX INTENSITY FAT BURNING PROTOCOL

The low intensity, long training time periods, aerobic style practitioners

believe exercising at the level that burns the greatest immediate (but low

amounts) of fat is the most productive. It is a fact low intensity exercise does

burn fat faster during exercise than high intensity exercise -- leading to the

common recommendation that low intensity, long duration endurance exercise is

the most beneficial for fat loss. But, as Krieger points out â€œAs

exercise

intensity increases, the proportion of fat utilized as energy decreases,

while the proportion of carbohydrates utilized increases.â€ This seems to

further

support the low intensity training as the best fat burner. â€œHoweverâ€,

Krieger continues, â€œThis belief does not take into consideration what happens

after

the high/max intensity exercise period.â€ The predominant post exercise fuel is

again fat, but now due to the prior max training and resulting magnified

metabolism, fat is utilized for energy at an accelerated rate. The more intense

the exercise (to what point?) the greater the fat loss after exercise â€“

sometimes lasting 12 hours or more.(Krieger paraphrased)

Because the proportion of carbohydrates utilized increases as exercise

increases in time orintensity an extended aerobic protocol often depletes the

exerciser of glycogen (blood sugar) which is both an integral element in muscle

exercise and more importantly brain energy production. The short and sweet of

the

whole deranged ppicture is this -- muscle will be converted to glycogen (blood

sugar) to make up for the carbohydrate loss -- mainly because glycogen is the

only fuel used by the brain. Without it the brain dries up like a raisin and

you will act like a moron. Now that's a good one -- loose as much (or more)

muscle as fat during extended low intensity exercise -- due to the brainless

anchor of the ages -- mans unwillingness to change. Trainers on ultra low carb

diets loose muscle even faster. (big discussion point here)

HIGH/LOW INTENSITY CONTRAST INTERVAL TRAINING, ANAEROBIC FAT BURNING PROTOCOL

The other fat loss method is high to super high training intensity combined

with low intensity active recovery system intervals. The proven results of this

type of training is an increased metabolic state elevating the hormones

consistent with fat utilization (burning) for an extended period of time after

exercise is terminated. This max intensity exercise alternated with contrasting

low intensity recovery periods increases fat loss after exercise -- up to 12-24

or more hours in some cases. Bahr and Sejersted observed the higher the

exercise intensity, the greater fat utilization -- up to 14 hours longer in

their

experimental design.

Angelo Tremblay, Ph.D., and his colleagues challenged the common belief among

health professionals that low-to moderate intensity, long-duration exercise

is the best program for fat loss. They found shorter and more intense exercise

bouts separated by recovery periods allowing heart rate to return to 120-130

beats per minute to be the most effective.

The high Intensity protocol group lost 9 times more fat for every calorie

burned exercising. In other words, compared to moderate-intensity endurance

exercise, high-intensity intermittent exercise causes drastically more fat

calories

to be burned following the workout.

Izumi Tabata and his colleagues compared the effects of a high intensity 4

minute training program of very-hard 20 second repeats with 10 seconds rest,

vs one hour of moderate-intensity -- " may be optimal with respect to improving *

both* the aerobic and the anaerobic energy release systems. " That's something

to write home about!â€

Bryner et al found a significant loss in body fat in a group that exercised

at an 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.

Warburton found that high-intensity interval training provides an effective

means to improve anaerobic tolerance and the cardiovascular fitness and health

status of highly functional patients with coronary artery disease.

Krieger J Appl Physiol. 1998 Jun;84(6):2138-42. in an exercise review

by many researchers found that high-intensity exercise, notably intermittent

protocols, is more beneficial for fat loss than low- and moderate-intensity

exercise. Finally, a number of studies have found high-intensity exercise to

suppress appetite and reduce saturated fat intake more than lower intensities.

Overall, the evidence strongly suggests that high intensity training is the most

efficient method for achieving fat loss.

However the researchers acknowledge a warning and down side to high intensity

interval training. This training might be to physical and/or

psychologically demanding for various individuals. In short high intensity

intervals is

not for individuals at risk for health problems at any age, for obese people who

are not used to exercise or for weenies.

Obviously I'm an adherent of the short training time high intensity contrast

intervals method, as are intelligent others including ground breaking

researchers.

Various types of Interval training and other similar strategies have been in

use for at least 40 years to train for various events. Only recently have

short term high -- to super max intensity exercise periods combined with low

intensity recovery periods -- proved immensely useful in fat loss, athletic

training and cardiovascular training.

CONTRAST INTERVAL-METABOLIC MOMENTUM â€œXYZâ€TKâ„¢ TRAINING

This concept is based on the above beliefs that extreme contrasts in training

intensity are the most productive means to acquiring various states of

conditioning. Over the years I developed this system based on research of the

day

and my own experimentations and observations. I have used this method for over

20 years with self and others I have trained and advised -- it works for every

one. Especially intrigued are the Drs who are amazed by the functional changes

in blood profiles and heart rates in short periods of time -- particularly in

contrast with previous high volume aerobic protocols.

â€œXYZâ€ HIGH CONTRAST TRAINING INTERVALS -- TKâ„¢ OUTLINE

â€œXYZâ€ training incorporates 3 basic phases; â€œXâ€, â€œYâ€ and â€œZâ€.

â€œXâ€. The â€œXâ€ phase incorporates brief super intense, max effort

exercise

bouts usually of about 10-30 secs.

â€œYâ€ After each â€œXâ€ super intensity phase a â€œYâ€, a low intensity

active

rest (walking) interval period is utilized. The length of the â€œYâ€ active

rest

cycle depends on the athlete -- that is how long it takes for the athletes heart

rate to drop to a target BPM (beats per minute) which is typically 65% of the

athletes max heart rate.

â€œX-Yâ€ CYCLES After the exerciser reaches 65% max heart rate the next â€Xâ€

super intense, max effort phase is initiated and then the next â€œYâ€ cycle and

etc. These â€œX-Yâ€ cycles are repeated, typically 5-7 times until an enhanced

metabolic rate is realized. If the â€œXâ€ is strenuous enough the exerciser

will

reach their max heart rate during the 3rd â€œX-Yâ€ cycle.

Max heart rate is 220 minus your age. If you are 25 years old-- then 220

minus 25 equals195 for your max heart rate. If max rate is not reached by the

3rd â€œ

XYâ€cycle the â€œXâ€ intensity must be increased -- either by lengthening

exercise time, exerting more effort or switching to another mode of exercise.

â€œZâ€ cycleAt this point 10-12 minutes of â€œZâ€ low intensity exercise, is

performed.â€œZâ€ exercise effort level is about 75-80% of max heart rate.

Seventy

five to eighty percent of max heart rate is typically an aerobic heart rate

training zone but when combined with an enhanced metabolic state greatly

enhances

the effect.

ENHANCED METABOLIC RATE

An enhanced metabolic rate(as defined by me for this program) is an energy

state where lessexercise effort is needed to maintain a given heart rate. This

little known fact seems to be one of the keys to this training paradigm. The

other keys seem to be the extreme contrasts in exercise effort from an all out

short but extreme efforts interspersed with very low level recovery activities

to reach the enhanced metabolic state and finally the 10-12 minutes of aerobic

zone effort performed while in the enhanced metabolic state- I've never run

accross another reference to this but its a fact.

WHICH HIGH/LOW INTENSITY PROTOCOL IS BEST

The answer of course is there probably is no single best system. Obviously

there are a myriad of good protocols many of which need to be utilized and or

varied to provide variety to avoid physical and/or psychological over

adaptation. As you now know effort and active rest periods are defined by

length/time,

intensity and mode of exercise.

DETERMINING EFFECTIVENESS

With all of the different variations one needs a way to monitor

effectiveness. Obviously the athlete doesn't want to wait a month to measure

gains.

Though there are in the momentindicators aside from weight loss that indicate

progress. As you will see the daily indicators are easy to recognize -- while

the

longer range variables not so easy. Unfortunately weight loss is not a good

indicator -- for one thing diet is at least as important as exercise leaving

many

exercisers believing they can eat more since they are now exercising and will

still loose fat. Maybe so maybe not!!

DAILY INDICATORS

While it may be impossible to detect a days worth of fat loss you can be

assured, if your exercise and food intake is inteligent, that youâ€™re loosing

fat.

Regardless, what your effectiveness measure is an extended heart rate

elevation after exercise. First you need to take your heart rate over the course

of 3

days starting with your rising, when you get out of bed, and your normal

activity heart rate. Then measure heart rate after exercise and every hour

thereafter until sleep. Your heart rate should stay elevated for 6-8 hours.If

you have

trouble sleeping its a good sign and you will probably have to interval train

no later then two in the afternoon.

On the good side -- this type of training enhances the anabolic hormones,

possibly increasing muscle mass more than if not on this program. Fat may be

lost

and replaced by muscle resulting in a stable weight or possible weight/muscle

gain that might not other wise occur without the high intensity contrast

intervals. Clothing fit, a tape measure or a good set of skin pinchers are much

better ways to verify effectiveness -- so that no matter which routine or

variation is used, the desired physical responses are monitored.

Fortunately previous researchers suggested that monitoring metabolic rate, as

a function of heart rate was the most practical measure of daily training. As

above this is accomplished by measuring heart rate hourly over time after

exercise. If you have exercised intensely enough using the following exercise

protocols your heart rate will remain above normal for a given period of time.

To

a point, the harder you have exercised the longer the heart rate will stay

elevated.

HEART RATE AS SHORT AND LONG TERM INDICATORS

Even though fat loss is a major concern, the cardiovascular benefits

associated with lowering the resting heart rate is an even greater benefit for

long

term overall health. First resting heart must be measured over 3-4 days. This

includes taking heart rate measures through the day; the first upon rising and

at various times during the day.

If your resting heart rate is above 80 a doctors visit may be in order. A

max or limit heart rate for your age group is a must with this system. If poor

health, including obesity or you are over age 35, an adjusted rate with a

physicians guidance, determines the limit or temporary heart rate max to be

used.

Heart rate is easiest to measure with a scientific heart rate monitor.

Without a heart rate monitor a light finger tip measure at the neck next to the

apple or at the underside of the wrist works nearly as well.

Your max heart rate is the number 220 minus your age. Thus if you are 30

1. your max heart rate is 220 - 30 =â€™s 190;

2. your 65% of heart rate is .65 Xâ€™s 190 =â€™s 123; and

3. your aerobic zone heart rate =â€™s .75 Xâ€™s 190 and .80 Xâ€™s 190 =â€™s

about

145-150 BPM.

SUMMARY

â€œXYZâ€ TKâ„¢ HIGH CONTRAST INTERVAL TRAINING FOR THE YOUNG HEALTHY AND

IMPATIENT

Following is a sample â€œXYZâ€ program. A quick review of the format will

greatly reduce future confusion. The routine can be used as is if your young and

or

healthy. In part 2 we will go into determining exact heart rates and times of

exercises.

Warm up. Warm up by gradually increasing running speed over 2-3 minutes until

heart rate is 120, then your first max effort is initiated,

â€œXYâ€ Cycles

Cycle 1, â€œXâ€ -15 seconds of max intensity sprinting,

â€œYâ€- walking until heart rate returns to 130 BPM.

(Beats Per Minute)

Cycle 2 â€œXâ€- 15 seconds of max intensity sprinting,

â€œYâ€-walking until heart rate returns to 130 BPM,

Cycle 3 â€œXâ€ -15 seconds of max intensity sprinting,

. â€œYâ€ - walking until heart rate returns to 130 BPM,

Cycle 4 â€œXâ€ -15 seconds of max intensity sprinting,

â€œYâ€ - walking until heart rate returns to 130 BPM,

Cycle 5, â€œXâ€ -15 seconds of max intensity sprinting,

â€œZâ€ Phase - Reduce running speed until heart rate is about 145-150 BPM and

continue jog/walking at a speed that keeps your heart rate no higher then

145-150 BPM for 10-12 minutes

Cool down by gradually reducing speed to a walk over the course of 2-3

minutes.

HIGH INTENSITY SUPRA MAXIMAL EXERCISES

Finding exercises that are strenuous enough to meet â€œXâ€ requirements is not

as easy as one would believe for the well trained exerciser -- especially

indoors. The exercise must provide resistance which allows the athlete to train

at an all out effort that fatigues the athlete substabtiually in as short a

time as possible -- less than 10-30 secs. Xâ€™s 5-7 intervals. Following is a

list;

1. Sprinting on a treadmill. Max effort/speed is a must. One variable that

helps is elevating the tread to its highest angle . Remember the exerciser

should reach max heart rate during the third â€œX-Yâ€ cycle. If this happens

during

the fourth or fifth cycle, or not at all, the time of max effort must be

increased(gradually). Be careful and increase speed slowly -- the possibility of

being launched off the treadmill, due to stumbling or accidentally stepping of

the tread is a skin loosing, embarrassing, potentially dangerous possibility.

After the predetermined max effort time is reached the exerciser resumes

walking (the active rest phase) until their heart rate drops to the

predetermined â€œ

transitionalâ€ rate. The exerciser then repeats the â€œX-Yâ€ max

intensity/active rest contrast intervals for the predetermined number of cycles.

After the last â€œXâ€ cycle is completed the exerciser walks until his/her

heart rate reaches the predetermined â€œZâ€(80-85%) aerobic level. The athlete

then

exercises hard enough to keep within the predetermined heart rate limits for

10-12 minutes. Then the 2-5 minute cool down is initiated and the exerciser is

done.

2. Pushing against a treadmill. With this mode the exerciser sets the

treadmill to walk speed and initially does just that. After familiarization with

the

apparatus the exerciser places his/her hands on the bar that runs accross the

front of the machine and pushes against the bar as if pushing a car down the

street -- pushing harder and harder until s/he is pushing as hard as possible.

This continues for the predetermined time.

[[Authors notes. There are very few treadmills that allow this type of

extreme exercise. Most will just shut down]]

3. Sprint/pushing against a treadmill. With this mode the exerciser sets the

treadmill to walk speed and initially does just that. After familiarization

with the apparatus the exerciser places his/her hands on the bar that runs

across the front of the machine and pushes against the bar as if pushing a car

down

the street as in number 2 above-- *except* that tread speed is increased

to the point where pushing is no longer possible *then* backing speed down

about 20-30% and pushing as hard as possible. This continues for the

predetermine

d time. The faster rate of limb speed reduces expressed drive force to the

point that max â€œpushâ€ effort does not shut the machine down.

4. Sprinting. This can include outdoor and indoor tracks, hills, stairs and

â€œback and forthsâ€ in the gym. â€œBack and forthsâ€ include running a

certain

distance (usually over 5 yards -- stopping as fast as possible--without using

the walls -- and running back a certain distance -- stopping and etc. for the

time limit. Max effort is a must. If you are on an indoor track and must slow

down for the curves -- additional time is required so that max heart rate

happens during the third â€œXYâ€ cycle. If outdoors and in good shape sprinting

the

straights and walking the curves -- as done from eons past â€“ works great.

Don't walk fast -- bringing your heart rate down to 65% max. is important

for this particular protocol.

4. Running stairs. Almost every gym has a set of stairs somewhere. Obviously

one needs to consider other members. Whether or not the exercise is hard

enough will be determined by exercise time and time to max heart rate. Carrying

a

dumbbell in one hand will increase resistance. Falling down a set of stairs

with a dumbbell in pursuit will end your training for some period of time.

5. Bicycling. If biking is to be used a hilly terrain is recommended to

increase the resistance. Trial and error will determine what exercise and rate

of

limb movement is required. The bike can then be pedaled slowly during the

â€œYâ€

phase until the heart rate drops to 65% for the next â€œXâ€ max effort. Indoor

bikes can be used if exercise criteria is met -- that is max heart rate is

reached during the third â€˜XYâ€ cycle.

6. Gym equipment that provides resistance to both the legs and arms. Make a

conscious effort to use the arms as much as possible. This type of equipment

encourages an unconscious disproportionate use of the legs greater strength and

power.

The Schwinn Airdyne is an excellent piece of equipment and can be purchased

at a reasonable price for home use -- obviously a convenient situation.

BIBLIOGRAPHY

Bahr, R., and O.M. Sejersted. Effect of intensity of exercise on excess

postexercise O2 consumption. Metabolism. 40:836-841, 1991.

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.

Krieger J Appl Physiol. 1998 Jun;84(6):2138-42.

Izumi Tabata and his colleagues compared the effects of moderate-intensity

endurance and high-intensity intermittent training on V02 max and anaerobic

capacity. (Medicine and Science in Sports and Exercise (1996) 28, 1327-1330).

Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on

body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.

Tremblay, A., J. DesprÃ©s, C. Leblanc, C.L. Craig, B. Ferris, T. s,

and C. Bouchard. Effect of intensity of physical activity on body fatness and

fat distribution. Am J. Clin. Nutr. 51:153-157, 1990.

Warburton DE, et.al. Effectiveness of high-intensity interval training for

the rehabilitation of patients with coronary artery disease. Am J Cardiol. 2005

May 1;95(9):1080-4.

February 6, 2008

Glen,

Thanks. Not sure I agree on the egg-calorie thing but I do know that my gut

doesn't like fiber so much, especially in large quantities. I do better by

taking it easy on the oatmeal and whole-wheat bread.

Thanks for the explanation as to what you meant by high energy turnover foods.

Pérez

Reynosa, Mexico

______________________________

From: Supertraining [mailto:Supertraining ] On

Behalf Of glen stewart

Sent: Friday, February 01, 2008 7:07 PM

To: Supertraining

Subject: RE: Counterintuitive Fatloss

,

Digestive stress and fatloss are two of the main conditions for which fibre,

bran in particular, is recommended. In my experience, although it can be helpful

for some, there are in fact other alternatives. I have found that fibre,

particularly cereal fibre, may actually increase the risk of digestive stress.

Although it is supposed to travel through the gut at a faster rate, it does not

always do so and using it as a " stomach filler " when dieting is not always good

either.

Constipation is a frequent complaint when people who have eaten a high-fibre

diet adopt a different macro percentage nutrition template. However, that does

not mean that the new diet is at fault. Constipation is really caused by their

previous diet. What happens is this:

You eat food and the waste is moved along the bowel by circular muscles, in the

same way as a worm moves. If you eat a high-fibre diet, the fibre itself forces

waste through and the circular bowel action is made redundant. After a while it

stops working. Now you change to a more natural diet with a lower fibre intake

and your bowel muscles don't work as they should, so you get constipated. The

muscles will recover if you keep eating appropriately, (lower-carb, higher-fat)

and drinking more water. What you should not do is go back to the high-fibre

regime that caused the problem in the first place. Obviously seasonal vegetables

(raw & warmed) and fruits (raw, preferably with skin) are good, but not in the

vast quantities some people suggest.

One of the current and widely accepted nutritional strategies is to eat 5-6

small meals a day. In theory, this will minimize hunger, limit insulin spikes

and raise metabolism. This strategy was born out of the body building culture

where the requirement to maintain 250 plus pounds of body weight is only

achieved through a huge food intake. Great if you're a lineman, shot putter or

heavy weight category athlete.

Frequent feeding is not necessary if fat loss is the goal and you have no desire

to be heavy! Pre and post workout meals in theory are designed to offset

training stress. Don't train on the nerve and you minimize one of the biggest

muscle growth inhibitors...cortisol! Food ingestion produces insulin (a fat

utilization inhibitor). In a fasted state and a brief time after exercise, why

not take advantage of elevated growth hormone and high enzyme activity

(especially lipase), which mobilize FFA's. Obviously, food consumption is