It discussed the age old myth of  light weights and high reps for toning and good old fashioned heavy strength training for losing weight and losing body fat in women.

In a nutshell, as usual, research takes awhile to validate what most of us have been preaching all along.

HEAVY STRENGTH TRAINING DOES NOT GET WOMEN BULKY!!!

In fact in the studies discussed, women who strength train heavy with fewer reps have lost more weight and body fat than their low weight, high rep counterpart.

Click below to read the full article.

HEALTH   | April 06, 2010
Really?:  The Claim: For Better Muscle Tone, Go Lighter and Repeat
By ANAHAD O’CONNOR
Does lifting heavy weights make you big and bulky?

Yet, although the longer distance individual burns far more calories during their activity as opposed to the short distance individual they typically have a higher percentage of body fat when measured. Why is that you ask?

For starters, lower intensity, higher duration cardio makes it difficult for the body to maintain lean muscle because it tends to break muscle tissue in order to use the protein for energy. This is extremely important to know because it is lean muscle that uses fat for energy when we are at rest. The less muscle one has, the less potential to burn fat and therefore greater potential to store fat. Not only that, but once an individual stops the activity, it is relatively easy for the body to recover. Therefore it will not require many calories for the recovery and repair process while the individual is at rest. Finally, although a higher percentage of calories burned comes from fat with this type of activity, the body adapts in such a way that if you continue to do this activity, you will actually be burning less total calories for the same distance and therefore less fat calories although the percentage will remain relatively the same (50% of 300 which is 150 is less than 50% of 500 which is 250). This now means you will either have to go longer or go harder to increase that caloric expenditure.

Contrast that to higher intensity, lower duration cardio. This type of activity spares muscle break down. In fact, it promotes an increase in lean muscle in order to produce higher amounts of force. After all, the reason we all have muscle is to produce force. Not only does muscle get spared, but due to the nature of the activity, when an individual stops, there is a tremendous amount of recovery and repair that goes on. This recovery and repair requires higher amounts of calories at rest to fuel the process. And the predominant fuel source for calories when we are at rest is… You got it. It’s FAT! You also may be wondering, doesn’t the body adapt to this type of activity as well? Of course it does. It adapts by increasing lean muscle. This then allows you to apply more force. The more force you apply, the faster or harder you can go. The faster or harder you go, the more calories you will require to fuel these muscles during the activity but even as important, you will require more calories to repair and recover. It’s a win-win situation.

This explains why sprinters are more muscular, more toned, and more defined than a marathon runner.

This is not to say that long, slow distance activity is useless. It’s not. This type of activity is great for developing aerobic capacity. It also is great for training the heart and lungs. And because a higher percentage of the calories burned comes from fat, a great thing to do, if your goal is to lose fat, is after performing some high intensity, short duration cardio, you can follow it with lower intensity, moderate duration cardio, not only to assist with recovery and repair, but to take advantage of the increase fat burning that occurs during recovery and repair. You’re adding fuel to the fire so to speak.

As promised here is Part 2 of our Thanksgiving special. If you haven’t had a chance to read Part 1, read it now. Otherwise here are the workouts:

Option 1 (Traditional Cardio)

You will choice your cardio modality of choice (e.g. treadmill, elliptical, cross-trainer, spin-bike).

Warm Up 10 min (Should feel like a 6 out of 10, 10 being extremely difficult)

Sprint 1 min (10 out of 10)

Slow down 1 min (7 out of 10)

Sprint 1 min (10 out of 10)

Slow down 1 min (7 out of 10)

Sprint 1 min (10 out of 10)

Slow down 1 min (7 out of 10)

Hills/High Resistance 1 min (10 out of 10)

Slow down 2 min (7 out of 10)

Hills/High Resistance 1 min (10 out of 10)

Slow down 2 min (7 out of 10)

Hills/High Resistance 1 min (10 out of 10)

Slow down 2 min (7 out of 10)

Cool down 10 min (5 out of 10)

Total Time: 35 min

Option 2 (Free-weight based)

You will choose a weight that you can normally shoulder press for 10 reps for the following two groups.

Thrusters (front squat into a shoulder press)

3 sets of 8 repetitions; 45sec rest between sets

Complex (the following exercises will be performed for 6 reps one after the other with no rest)

6 sets total; 1min rest between complexes

Romanian Deadlift

Bent Over Row

Power Cleans

Push Press

Front Squat

Tabata protocol

The following exercise will be performed for 20 seconds with 10 seconds rest and repeated 8 times for a total of 4 min

Squat Thrust (This is when you drop down into a push up position and then immediately pop right back up)

Option 3 (This is for the hardcore warriors out there)

You will perform Option 2 first. When you are finished. Rest 5 min and then go right into Option 1. Good Luck!

There you have it. Whichever one you decide to choose, this NYC personal trainer guarantees you that your body will be in a fat-burning state for the rest of your Thanksgiving Day. I warn you that this is not for the feint of heart. These are really challenging workouts and if you finish it with a lot of steam left then you didn’t go hard enough or heavy enough. You are suppose to feel quite exhausted when you are done.

Happy Thanksgiving everyone and enjoy!

EPOC, in layman’s term, basically has to do with the amount of extra oxygen you are taking in after your workout above what you normally would take in if you were to not work out at all. The reason for this EPOC, simply put, has to do with recovery. This extra oxygen is used in processes such as replenishment of fuel stores, hormone balancing, cellular repair, innervation, and anabolism (build-up). All of these processes have one thing in common… They require energy.

When we are no longer working out or are resting, the predominant fuel source to provide this energy is… You got it, fat. A second fuel source will be carbohydrates. The reason carbohydrates is not the predominant fuel source at rest is because your body would much rather use that when it needs energy to perform moderate to strenuous work such as exercise. So the harder you exercise, the more your body needs to recover. The more your body needs to repair and recover, the more fat is needed to fuel these processes. The more fat needed also means the more fat burned!

So, on Thanksgiving Day, if you decide to indulge, your best bet is to probably get in one of these workouts so that all that food you eat will be put to good use instead of it sitting around in your belly waiting to be converted to fat. If you decide not to indulge, then guess what? That’s right, you will be burning more fat on top of what you decide to eat.

Stay tuned for Part 2 of this post when I will provide you with the actual workouts.

It is important to set holiday goals that you can meet. Start with a short set of goals and a workable plan, and move on up from there. As you achieve your goals, revise your schedule as necessary. Reward yourself with a stress reducing treat when you meet your goals. Why not a good massage or a manicure? If those aren’t for you, how about a ticket to an athletic event or a concert?

2. Get a Jump on Training

If you don’t already have one, consider investing in a health club membership. Many people find it easier to work out around like-minded people than going at it alone.

Get a partner to work out with, preferably someone with the same goals you have. It’s more difficult to disappoint a friend than to do the same to yourself.

Keep a journal or log so that you know what you are doing as you exercise. This way you can measure your progress.

Hire a personal trainer. If it is difficult for you to get to the gym, this will give you the accountability you need. You must show up to your session! He or she will not want to hear that you have to go shopping during your hour. A personal trainer will also be able to design an individual workout program based on your specific goals and needs to get you the results you want. For some of you, this may also eliminate the stress of not knowing what to do for your workout on a particular day. The work is already done!

3. Workout as early as possible, preferably first thing in the morning.

If your schedule is really hectic, I would advise waking up early and getting training done, if possible, right before you go to work. If this is not possible, then try doing it at lunch-time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

4. Plan your workout days one week in advance.

Due to the amounts of get togethers and abbreviated holiday hours at the fitness club, it is best if you decide a week ahead which days you will be attending the gym. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.

When you make an appointment to exercise and put in on your calendar, you give it the same importance as a doctor appointment or business meeting. The chances of you getting to the gym will be greater.

Schedule an extra workout each week. You will congratulate yourself by the beginning of the year.

5. Eat Slowly

Eat very slowly and enjoy the flavors. Try to chew your food at least 30-40 times per mouthful. It works and will allow the “hungry- full” response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. It also allows the enzymes alpha amylase to break down the starches you eat into smaller molecules that the cells in your body can use for energy and lingual lipase to start digesting the fat content in your food.

Don’t miss breakfast, which kick-starts your metabolism and helps burn calories. Try eating smaller meals every three hours rather than few very large ones, but what ever you do, don’t skip meals. If you get very hungry before attending a party, we all know what may happen. Stay away from buffet tables at parties and use smaller plates when selecting foods. Establish a cut-off time of about 7:30pm or 8pm for eating, even during a family gathering. If you need a treat later in the evening, then eat fruits.

6. Have a tough workout before you cheat to minimize fat gain & maximize muscle.

Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.

7. Eat Your Cheat Meals Wisely.

When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal. This goes without say, but try to not stuff yourself.

8. Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean – this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? Not tasty!

9. Continue to Drink Water

Water is going to naturally help you avoid eating as much if you drink a large glass 20-30 minutes prior to having a large dinner. Plus, water will keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. If you just drink a glass of water, that will often take care of the food yearning. When you drink water during the day, it will suppress your appetite so you can eat less at a party. This is not skipping a meal, just a way to work through temptation. An optimal level of water per day- as stated by the National Institute of Health- is ½ to 1 gallon a day. Add one extra glass (8oz) of water per every 10lbs over weight too!

Drink a lot of water and limit the amount of liquor you drink. Remember that alcohol has almost as many calories per gram as fat. If you are cleared to have a drink, try a water or diet soda for every other drink of the night.

10. Cardio Ideas

You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardiovascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the Karvonen Formula: (220 – age – resting heart rate x target%) + resting heart rate = target heart rate

11. Avoid bad habits and taking shortcuts.

You’ve worked hard for so long, see it through to the end of the year. And then set new fitness goals.

12. Last, but not least!

Don’t sweat the small stuff. If you slip up, move on. Do not beat up on yourself. Just pick yourself up and get on with it.

In health and happiness,

Litania

Consider this scenario of a 22 yr old 5’8″ 170 lb male and a 22 yr old 5’4″ 120 lb female:

You just graduated college after not having gained the dreaded “freshman 15″ hopefully. You landed your dream job but for the next 20 years will be working a 90-100 hour work week. It’s not bad because you are making tons of money though. Unfortunately though you join over 50% of the American population and start becoming inactive.

It is now your first Thanksgiving out of college and on that day and the week following you let yourself enjoy the food as well as the week of left overs. You step on the scale a week after that and realize you are now 3 lbs heavier. It’s fine though. You’re young and still look great! You continue to work hard at your job, make your money, and eat ok for the rest of the year with the exception of Thanksgiving week which is the only time you ever indulge and ever gain weight.

Fast forward 10 years…

You have made tons of money by now, own your own place, have had several promotions and have cut back your work week to 60-70 hours. You’ve travelled to many places, are now married and have two kids. However, you have remained inactive but again your only vice is Thanksgiving week. You haven’t checked the scale since that time after college after a week of indulgence. You decide to step on the scale this time. After all, you’ve eaten ok with the exception of that one thankful week out every year and you’ve also gone to the gym maybe 3-4 times a month. “I should weigh about the same since college,” you tell yourself. You finally step on the scale and this is what you see:

200 lbs (male) 150 lbs (female)

How did this happen?

Well let me tell you. For the last 10 years you’ve remained for the most part inactive and the only time you’ve gained weight was Thanksgiving! It kind of snuck up on you these past 10 years. And at this rate guess what will happen in another 10 years?

Wow, this NYC personal trainer may not be crazy after all!

If you want to learn more about how to prevent this from happening to you, subscribe to this blog and look out for upcoming posts on Holiday tips and advice and also a very special Thanksgiving workout just for you.

If you want to learn more about fitness, nutrtition, weight training, injury prevention, fitness for seniors, etc. you should also subscribe to this blog. Until next time, stay healthy!