The Science Behind Shorter Workouts

January 29, 2011 By Leave a Comment

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

A few years ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody.

Since that time its kissing cousin, “7 Minute Body”, has been released, featuring a complete in-home version of the same workout principles covered in 7 Minute Muscle, as found below:

7 Minute Workout Solution

Here’s the real irony: Of the 127 testimonials I’ve received so far that I deem worthy of publishing on the web, over forty were from fitness professionals. I’m not talking about “doctors” with a gut as large as their paycheck. I’m speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn’t endorse it due to the emphasis on shorter training sessions. That’s cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names — those who read the book and applied the principles — had wonderful things to say.

There’s a reason for that: The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat.

7 Minute Muscle (and 7 Minute Body) is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses ‘less’ weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda’s infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion.

They have only one real objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that’s required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There’s nothing funny about it, except for the fact that you’ll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.

And, for this week only, you can get it at a 61% discount. You’ll get everything: 7 Minute Muscle (the gym-based workout) and 7 Minute Body (the in-home workout) plus the six training videos today for less than the cost of a cheap dinner.

It’s a system and a price that’s impossible to beat.

Go here now:

7 Minute Workout Solution

P.S. You’ll thank me later for the months of time I’ve given back to your life… not to mention that new body in the mirror.

Remember:

Train Hard. Train Smart. And Train Cheap…

7 Minute Workout Solution

Filed Under: Exercise, Fat Loss Program Tagged With: , , , , , , , , ,

Turbulence Training vs. Body For Life

May 23, 2010 By 5 Comments

Author:  Craig Ballantyne, CSCS, MS
URL:      www.TurbulenceTraining.com

Recently I was down in sunny Mesa, Arizona at a seminar that featured both Sir Richard Branson and Bill Phillips, the author of the most popular fat loss book ever, “Body for Life” (BFL).

It looked as though Bill hadn’t aged a day since his book came out about 10 years ago, so he’s doing something right.

Now I get questions all the time asking what’s better, “Turbulence Training or Body for Life”?

Well, I’m going to be frank with you, and tell you that Turbulence Training is better, hands down.

Remember, BFL was written about 10 years ago. And a lot has changed since then. Granted, BFL had interval training in it, but it didn’t use bodyweight circuits (like you’ll find in your bonus workout, the TT DB-BW Fusion program).

These small changes and improvements we’ve learned in the last few years are enough to make the TT workouts shorter and better. So if you are stuck for time, you have no choice but to go with the program that is constantly being updated with the latest proven workout methods – and that’s the Turbulence Training program.

If you have an old copy of BFL lying around, then that might help you for now. But if you want to beat a fat loss plateau, then you’ll need all the help you can get, and that includes getting the latest fat loss info found in Turbulence Training.

(Plus, with Turbulence Training you get a lot more bonuses, and a lot less supplement advertising!)

==>  CLICK HERE TO GET “TURBULENCE TRAINING  <==

Turbulence Training beats BFL, Turbo Jam, and P90X, all hands down,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

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

Filed Under: Exercise Tagged With: , , , ,

H.I.I.T. for Fast Weight Loss

May 13, 2010 By 8 Comments

I first heard about High Intensity Interval Training (H.I.I.T.) from Shawn Phillips’ inspiring book called ‘Absolution’. This was one of those ‘Aha…’ moments you hear about.

When I was young I did a lot of sporting activities such as soccer… this is a great example of H.I.I.T.

During my ‘over-fat thirties’, however, I reverted to the health and fitness industry norm of low intensity cardio… and I saw no positive benefits as a result.

I didn’t know it at the time, but my H.I.I.T.-ing it played a huge contribution to my ‘lean look’.

Let Me Tell You What High Intensity Interval Training Is All About…

It’s a type of exercise where you do a short, high intensity burst of activity, followed by a brief rest period, followed by another high intensity burst, etc.

Reasearch has shown time and time again that H.I.I.T. is extremely effective in improving endurance, fitness and is great for fast fat loss! That’s quite a combination.

Plus – an intense H.I.I.T. session of 10 – 20 minutes is a Great Tme Saver when compared to those long boring ineffective hours on the treadmill.

So Why Does H.I.I.T. Work?

The primary reason that High Intensity Interval Training works is because it doesn’t just crank up your metabolism (remember that this is the rate at which you burn calories) during the exercise; it also keeps the metabolism elevated for many hours after you have completed the training.

Compare this to low intensity cardio – it just doesn’t offer the same benefit. It’s also more practical because it doesn’t take as much time meaning you are more likely to stick with it… remember these workouts have to become part of your lifestyle.

Here’s something else for you to consider – H.I.I.T. will also force you to develop your inner strength – your tolerance for intense exercise. This is something which will complement your resistance training workouts. Compare this to plodding along on a treadmill for hours – that’s harldy going to push you; to stretch your limits. It keeps you in your comfort zone and that, I’m afraid, is a bad habit.

How To Incorporate H.I.I.T Into Your Program

Probably the easiest method is to find a park area which allows you to mark off a distance of around 50 metres. Before jumping straight into any vigorous exercise, spend a couple of minutes jogging to warm the muscles up. Then simply SPRINT the 50 metre length, rest for 30 seconds and then sprint back… and repeat. Do this about 10 times  and over time gradually increase in number as your tolerance increases.

Now before dismissing this kind of exercise – I recommend that you give it a try… TODAY!


A variation on this is to find a HILL OR INCLINE of between 50 – 1oo metres. Simply SPRINT up the hill with high intensity and then immediately walk back down (this is your rest period). Repeat this 10 – 15 times being careful not to bump into any hill walkers along the way.

This Type Of Exercise Is Really Intense!

If you’re struggling to get outside, grab a JUMP ROPE. Start for 2 minutes at a relatively light pace to get warmed up. Rest for 30 seconds and then hit it hard at a fast pace for one minutes before resting. Repeat this 10 – 15 times.

As a last resort (and I mean as a last resort!), use a STATIONARY BIKE for H.I.I.T. Start with a couple of minutes warm up at low intensity / resistance, then crank up the resistance and push it hard for one minute. Then lower the intensity / resistance for 30 seconds to catch your breath. Then repeat the process 10 – 15 times.

A H.I.I.T. Summary…

Effective H.I.I.T. sessions are typically less than 20 minutes and you should do them 2 – 3 times per week. If this is your first H.I.I.T. experience you may burn out relatively quickly the first few times.

Stick with it, and you’ll quickly start to improve your endurance… your fitness… your stength… and your fat loss.

Are You Ready To H.I.I.T. It Yet?

Let me know what you think of H.I.I.T. Have you tried it? Has it worked? Are you uncomfortable pushing yourself at this high intensity? Remember to leave a comment below …
Filed Under: Exercise

5 Best Exercises to Build Muscle.

April 23, 2010 By 5 Comments

Hey there!

Let’s start with a simple question….

“Why Should I Build Muscle Mass?”

There are many answers, but here are just 3:

  1. You’ll look great.
  2. Improves your posture.
  3. Raises your metabolism even during periods of inactivity, i.e. fat burning at rest!

If you are regular reader of this blog (and if not, please subscribe via the RSS feed), you will already be aware that I strongly advocate building lean muscle to assist with your lean body goals. Next let’s move to the $1,000,000 question:

“Which Are The Best Exercises To Build Muscle?”

If you are just starting your new health and fitness regime, this is one of the questions that probably provides the most varied responses. There is just so much confusion and BS out there. You can go to the fanciest of gyms, spend a fortune on free weights or machines, but the best exercises to build muscle won’t change.

Before telling you what I think those best 5 exercises are, let me ask another question:

“Isolation Exercises or Compound Exercises to Build Muscle?”

Hope the answer is no surprise to you – Compound Exercises win hands down. Now remember the last time you were sweating blood, sweat and tears down the gym? How many people did you see doing fancy leg extensions, bicep curls and lateral raises? Lots, right? But how many people did you see doing the following….. squats, deadlifts, chin-up and the bench press? Very few, right?

Want a competitive advantage, then do the following exercises – trust me….

These Are The 5 Best Exercises To Build Muscle. Period!

  1. SQUAT. This is the king of bodybuilding exercises. It hits your quadriceps and glutes hard with secondary benefits to your calves, hamstrings and lower back. Make sure you perform the exercise correctly – use a spotter if using heavy weights. It’s a great way to pack on lbs of muscle really fast – much more than any other exercise. These days I see very people doing this exercise at all – most people shy away from it; but when done correctly, it’s a real winner.
  2. DEADLIFT. Here’s one exercise that’s just great to build overall lean body mass. Similar to the squat, it is essential that you master the technique of the lift before piling on the weight – done incorrectly injuries are prevalent with the deadlift. In principle, the deadlift is simple to execute – grasp a weighted barbell from the ground starting from a bent over position. Then lift the barbell straight up as you rise to a standing position. Throughout the movement, ensure that you keep the back straight!
  3. BENCH PRESS. What the squat delivers for your lower body, the bench press delivers for your upper body. It is such an effective muscle building exercise for your pectorals, deltoids and the triceps. By varying the width of the grip, you can affect the relative emphasis on your triceps and your pectorals. By varying the incline on the bench, you can affect the relative emphasis on your pectorals and your deltoids. To execute, simple lower a weighted barbell onto your chest and push it back up – again use a spotter, just in case of any difficulty raising the weight.
  4. DIPS. Another great compound exercise is the dip – since it works the entire upper body. DUe to the simplicity of the exercise, no fancy or expensive machines or equipment are required. If you want to target the triceps, try to maintain your body as straight as possible throughout the whole movement.
  5. CHIN UPS. Also known as a pull-up, the most effective chin-up is the wide-grip version. To build a wide back, it’s essential to incorporate this exercise into your muscle building exercise regime. Doing this exercise regularly will have a tremendous impact on your lats, biceps and your forearms.

So that’s it, the BEST 5 EXERCISES TO BUILD MUSCLE. If you need more clarity on how to execute each exercise, I strongly recommend the following resource:

 

Until next time! Live Well

Dave G

Filed Under: Exercise Tagged With: , , , ,

Burn Fat – Get Active with the Family

April 17, 2010 By 5 Comments

One of the problems with setting goals is the thought that life will get better sometime in the future. Nothing wrong with that!

But what about NOW. Shouldn’t the journey along the way be FUN?

The late and great Jim Rohn had this saying, “The major value in life is not what you get. The major value in life is what you become”.

If you’re OVER-FAT and struggling with maybe a little low self-esteem, it is easy to become a little introverted and hibernate in the comfort of your own home. Why not? – you’ve got the telly, the internet, some great computer games, home delivery pizza number… and… So why leave the home?

Because that kind of existence ain’t much fun for too long! Got a young family? Are you taking them down the same miserable path to Over-fat-ness? Whether you are about to start (and what are you waiting for) or have just started on your fat loss journey, use your children as an excuse to get active.

During my overfat period, when people said…”Boy have you put on some weight” – I would have my excuse ready for them…. “It’s because of my young family. I just don’t get the time anymore”.

That’s just pure 100% BS.

There may not be the SAME exercise opportunities as before (i.e. spending countless hours in the gym, or going on boring 30 minute + runs), but there are other opportunities for getting active – but this time with the family.

When was the last time you, your partner and your 2.4 children did any of the following together?

  1. Spent an hour or so at the local swimming baths.
  2. Went roller blading in the park (children too young to roller blade? Push them along in the boggy for an even better workout).
  3. Go for a brisk walk in the countryside – great after the Sunday lunch.
  4. A long bicycle ride (children to young to ride their own bike? Invest in some cool child seats that easily fit to the back of you and your partner’s bike).
  5. Grab a soccer ball and have a kick-around in the back garden or local park for an hour.
  6. How about tennis or badminton – you don’t need to find a local court; just play literally anywhere and have some fun together.

Get outside – breathe some fresh air – get moving!

P.S. Remember, it’s a psychological thing… start getting active, and better eating habits will follow.

P.P.S. Think of the additional benefits for your children as well. Not only will they develop an even better bond with you, but they will also create great habits that could last a lifetime. Along the way they may just find their sporting passion.

Today’s Saturday. The weather is beautiful out there…… time to go outside and have some fun.

Live Well

Dave G

Filed Under: Exercise Tagged With: , , ,