Lots of aerobic training—No results!!!

I found an interesting study today. Even done by some of our own ASU buddies!

Landmark Aerobic Training Study:

Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN. Influence of diet and/or exercise on body composition and cardio respiratory fitness in obese women. Int J Sport Nutr. 1998 Sep; 8(3): 213-22.

The addition of 45 minutes of steady-state aerobic exercise 5 days per week for 12 consecutive weeks had ZERO EFFECT over dieting alone!

That’s right!!

45 minutes of aerobic exercise 5 times per week for 12 straight weeks =

45 hours of wasted training!

45 hours of your life GONE FOR NOTHING! That could have been extra time with your friends and family.  That could have been some much needed sleep time. That time could have been whatever you wanted it to be, but one thing is certain: you will never get that time back!

Aerobic training… WE HATE YOU!

What Does Work for Fat Loss?

INTERVAL TRAINING!

Interesting info, yet people still decide they want to lose weight & go hop on the stationary cardio equipment and plod along for 45 min. at a snails pace. We’ve got to stop the madness!!!!!

# 1 Thing to do to Burn Fat

What’s the number 1 thing you can do to burn fat? Yes, it’s build muscle. Muscle is active tissue. It requires calories to maintain and repair. Basically the more muscle you have the more calories you can eat without storing bodyfat.

If you are trying to lose bodyfat you must weight train. Building muscle will increase you metabolism, allowing you to burn more calories throughout the day, even when you are resting. Now, when I talk about weight training I’m not talking about picking up the 3lb weights and performing biceps curls & side laterals!!( I work in a fitness center, I see people do it all the time!) You’ve got to do lifts that count & do them with heavy weights. Compound movements that involve lots of muscle mass and require lots of energy. Squats, presses, rows, dips, etc. And trust me, put energy into these lifts and your arms will get all the work they need.

Mt Jefferson Ride

Mt Jefferson

 

Took the Mtn Bike up Mt Jefferson this afternoon. It’s a great 3 mile climb with almost no traffic at all. Great views at the top too.

Memorial Day Weekend

Weather was great this weekend. Had a great Mtn bike ride Saturday, followed by a good road ride today. One of my favorite places to ride is a road called “Railroad Grade Rd.” It’s a nice flat 10 mile stretch of road that runs along the New River. I couldn’t help but notice all the people out riding today. Young, old, fit, overweight and a few somewhere in between. It was nice to see so many people out getting some exercise and enjoying the sunshine. Maybe more people just need to find their bike and this nice stretch of road!

Speed Camps : A ticket to success or a scam???

If you are involved in the strength & conditioning field I’m sure you have noticed all the speed camps being held all across the US. Most of these camps claim they can take young, high school athletes and make them faster in a matter of hours or days. I do believe that some kids do need help with running mechanics and could improve their speed with a little coaching. However, I do not believe that any significant changes could be made in a few hours. The biggest problem I have with these camps are the claims that are made. A very well known strength coach in NC told a story to one of my colleagues about testing the kids that come to his speed camps. For the initial speed test they basically tell the kid to step up to the line and run while they time. No coaching, no set position, just go. Lots of kids will even do a small backstep as they take off. When they test them the final time every aspect must be perfect before the kid can run. They time them again, guess what, 1-2 seconds faster. Must be magic, right!! It’s like comparing two different things, yet they are still claiming these huge increases in speed. That kind of comparison is just plain wrong!! (If they can do that in only a few hours just think how fast your kid will be after they complete the entire $500 -eight session class!!!) Can you say B.S.!!!! Yet parents & kids everywhere are buying into the “fad.”

What happened to getting stronger! Squats, deadlifts, hill sprints, etc. Good old fashion strength training! Get off the stability balls, dyna discs or what ever unstable surface your “former NFL player” coach has you on and lift some freakin’ heavy weights. Stop training like you’re in the circus & pump some iron.Being able to apply more force into the ground is how you really get faster. It’s not fancy, it’s not a fad, it just requires hard work & determination!

NuFF SAID!!