Same Wheel, Different Colour

Same Wheel – Different Colour
Getting You Moving Productively!

We live in a world of confusion. We process more information on a daily basis than ever before. We work longer, more monotonous hours in desk bound jobs, and experience more stress in our lives than our ancestors.
With such commitment to our lifely responsibilities and duties, most of us simply do not have the time to research the latest and greatest trends in the fitness industry.
When we add the questions posed about health and fitness to the equation of our already hectic lives, things can become even more confusing

‘What should I be eating?’

‘Should I be eating less fat?’

‘Should I avoid all carbs?’

‘Are my efforts in the gym giving me all that I desire?’

‘There must be another way of doing this in less time’

The fitness industry develops new ideas all the time. New protocols, new drills and new equipment are released on a daily basis to appeal to you… the general public. All of these ‘of course’ have the latest answers to all of these questions.
With such busy lifestyles we are desperate for the most result in the least amount of time. In this state of mind we often trust the latest new voice of fitness and buy into these latest fads and obscure diets in an attempt to shift that tyre developing nicely around our midlines. Everybody has a different goal and reason behind their training but most people want quick results in an attempt to bring back self-confidence, control and energy.

Just as in life, every day the fitness industry will become more and more complicated in their theories and practices. It is highly competitive; everybody wants to pioneer the next best thing! Sometimes, however it is better to just take a step back, and look at the path already trodden.

Instead of trying to reinvent the wheel it is often better to simply readjust what we know already works; paint the wheel a different colour.
So Many Wheels, Not Enough Axles!

First things first, before we change our hypothetical wheel’s colour we need to decide exactly what wheel we are going to use.

It amazes me even now, that despite reams of research on the benefits of resistance and anaerobic training in regards to fat loss, that we still have instructors at gyms prescribing lengthy aerobic sessions to otherwise healthy adults who are looking to burn fat in the most efficient manner.

20 minutes on the cross trainer. 20 Minutes on the treadmill. 20 minutes on the rower.

Does this look familiar?

If so, now is the time to change!

Thousands of thousands of people commit their time and monthly pay packets to attending the gym, and many can spend up to 3 hours a week plodding along on programmes such as the one suggested above. These are the same people who are often on first name terms with the reception desk, have personal preference over the treadmill which they use, and often know many other members pretty darn well.
Unfortunately these lovely hardworking people are the exact same people that 5 years down the line, grow frustrated by their lack of results, especially when they see the newcomers flock in and get fantastic results in just a few weeks. This demolishes morale, walks all over self-confidence and leads to blame being placed on anything from ‘the fat gene’ to the weather.

We are taught from a very young age that the more effort you put into a task, the better the results you get. In many cases this is true. People often associate this learned habit with fat loss too:

‘The longer I spend on a treadmill, the better results I will get’
‘I’ll just run at this same pace and incline until the calorie meter reads 500’
It is true, you are putting in more effort when you spend an extra 10 minutes on a treadmill or burn an extra 50 calories, however in the game of fat loss effort is not measured by duration, effort is measured by intensity!

Let’s Get Arty!

The wheel that we are going to paint a different colour is ‘The Wheel of HIIT’.
…Sounds a bit ominous doesn’t it?

So it should!

By the end of a HIIT session you should be out of breath, sweating profusely and a little weak in the legs. If you are able to complete a chapter of the latest John Grisham Thriller, check out the latest spandex wearing gym member, discuss with your friend the meaning of life, or understand what is going on in the latest episode of Jeremy Kyle on the TV, then you are not taking part in a session in which I am writing of.

HIIT stands for High Intensity Interval Training. If it is one thing that you take from this article, it is that when you are working towards fat loss. HIGH INTENSITY is essential in each and every one of your workouts.

Scientifically Backed

HIIT has been scrutinised by a variety of different studies. A recent study, done in Canada at McMaster University compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes of steady state activity in the target heart rate zone. It was found that subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about 2 minutes and 30 seconds of actual work!

The Tabata study again proved the benefits of interval training. Dr. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.

Tremblay’s 1994 findings support the notion of HIIT: Higher-intensity exercise resulted in greater fat loss despite less total energy expenditure when compared to a higher level of energy expenditure achieved in a lower intensity exercise session.
It is clear that the anaerobic protocols, which are so often used in the conditioning of athletes are what gives us the most bang for our buck, particularly if we are short on time.

The great benefit of HIIT however is the after burn! (Due to a phenomenon known as EPOC or ‘Excess Post Exercise Oxygen Consumption’ (Aka repayment the oxygen debt)). A study by Jeffrey W King in 2001 found that HIIT increased the resting metabolic rate of participants by up to 24 hours. That is potentially an extra 24 hours that you could be burning fat even when you are sat on your behind at home!

If this is the protocol that gives us proven and scientifically backed results, why spend time and effort looking for something new and different?

This is the wheel that we are going to repaint!

‘Anything but a treadmill…’

I get this all the time! Many clients who have spent years in commercial facilities simply do not want to spend any more time on machinery! Not only have they grown bored of the erratic beeping, fluorescent screens and sweat drenched saddles, they are tired of the peak time queues that so commonly occur in your normal commercial facility.

With this in mind, let’s be inventive!

Below I have included 3 protocols which can be included easily within your current fat loss routine.

All three are based upon protocols suggested by HIIT guru’s yet add interest back to your routine. Each protocol uses a variety of different equipment and will see you avoiding the usual gym bunny queues!

These will not only add a new challenge to your workouts but will get you burning more fat than ever before!

Routine One:
A1 - Atomic TRX Push Ups
A2 - Dynamic Lunges
A3 - Burpees
A4 – Mountain Climbers



Routine Two:
A1 - Bench Jumps
A2 - Moving Push Ups
A3 - Sled Pushes
A4 - Ball Slams



Routine Three:
A1 - Kettlebell Swings
A2 - Jump Chin Ups
A3 - Kettlebell Man Makers
A4 - T-Push Ups


Execution…and Progression

As with anything in the game of fitness, progression (but not at the expense of technique) is key! Depending on your fitness levels the circuits listed above will vary in difficulty. To help you on your way, I have included a small table with the recommended interval times and rest periods.


Level Rest to Work Ratio Rest To Work Times Training Week Total

Intervals Total Workout Time
Beginner 3:1 90:30 1 10 20
2 13 25
3 15 30
4 18 35
Intermediate 2:1 60:30 1 13 19.30
2 16 24
3 20 30
4 23 34.30
Advanced 1:1 30:30 1 20 20
2 25 25
3 30 30
4 35 35

Source: Anderson (2007)

Each work interval needs to be ‘all out’!

The rest period should be as it sounds, a time for rest. By the end of your rest interval you should be recovered enough to go ‘all out’ again for a further round.

As you progress from beginner to advanced you will need to adjust the intensity of your session. This can be done in a variety of different ways, but for the protocols I have recommended, I suggest changing the ratios between your work and rest intervals.

Complete exercise A1 for the set duration (dependant on your ability) followed by a rest. Then complete exercise A2 for the set duration followed by a rest and so on for all 4 total exercises.

Conclusion

Save yourself some time!

Give these metabolic circuits a go! Keep things fresh and keep things progressive.

In the words of Bruce Lee:

‘Use only that which works, and take it from any place you can find it’
With your fitness regime look at what works and redesign it to suit your personality and goals.

Scott Marsh