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©FlatAbsForLife.com 1
©FlatAbsForLife.com 2
Copyright © 2015 SuccessVantage Pte Ltd
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Published by Glenn Richards.
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©FlatAbsForLife.com 3
Contents
Training Principles ......................................................................................................... 4
Introduction ............................................................................................................... 4
Warm Up - General .................................................................................................... 4
Warm Up - Specific - Option One ............................................................................... 5
Warm Up - Specific - Option Two ............................................................................... 6
3 step progressive warm up ........................................................................................ 6
Stretching ................................................................................................................... 7
How do you utilize stretching in your training to speed muscular growth? ................. 9
Weight Training Program I (Intensity Stress) ................................................................ 11
Weight Training Program II (Mechanical Stress) ........................................................... 15
Circuit weight training .................................................................................................. 17
Circuit Training With Weights .......................................................................................19
Peripheral Heart Action (PHA) ..................................................................................... 20
Cardio respiratory (aerobic) training ............................................................................ 22
Low-intensity cardio training ................................................................................... 24
High-intensity cardio training .................................................................................. 24
Examples of high-intensity cardio respiratory training ............................................. 26
High-intensity program - example one (indoor) ....................................................... 26
High-intensity program - example two (indoor) ........................................................ 27
High-intensity program - example three (outdoor run-jog) ...................................... 28
High-intensity program - example four (sprint for 8 workout) .................................. 28
©FlatAbsForLife.com 4
Training Principles
Introduction
I assume everyone studying this has some knowledge of exercise technique (form) and
weight training. Indeed many people reading this course will already be very familiar
with weight training.
There are a large number of weight training programs, formats and systems available.
Plus abundant information is available through fitness magazines, books, websites and
academic courses.
This lesson will reinforce the important principles of weight training and as an
illustration, offer two different weight training programs that aim to continue muscle
growth while you are stripping the body of fat.
Moreover, this lesson will teach the different cardio respiratory training principles, from
intense interval training to long slow distance (LSD) cardio respiratory training and the
benefits of each for reducing body fat.
Warm Up - General
An optimal warm up not only reduces the risk of injury but also improves the potential
for muscle growth. An effective warm up will do as the name implies; warm up a muscle
for productive muscle-building sets and repetitions to follow. A warm up triggers the
brain to increase blood supply with nutrients and oxygen to the exercising muscle.
©FlatAbsForLife.com 5
A workout should start with a general warm up for 10 minutes on a stationary exercise
bike or other cardio respiratory exercise. Ten minutes of cardio respiratory exercise will
raise the body's musculature temperature 1 degree. This is an optimum benefit that
increases the muscle fiber strength up to 15 per cent.
Warm Up - Specific - Option One
After the general warm up, perform 1
set of 30 - 50 repetitions to failure as
a specific warm up on the first
exercise for each muscle group
(except abdominals, lower back and
forearms).
The principle of this specific warm up
is to protect the fast twitch or
explosive fiber types (that have the
greatest potential for muscle
hypertrophy) by using a high
repetition range. The aim of this
warm up set is to use the slow twitch
or endurance muscle cells.
These endurance fibbers recover
quickly, so performance and strength
should not be affected for the
workout. The key advantage of
performing one set to failure is the
feedback sent to the brain signals
that the muscle is under maximum
stress.
The brain will respond by rushing
more blood, oxygen and nutrients to
the demanding muscle.
After only one specific set of 30 - 50
repetitions, the muscle will be
responsive to cope with more stress
yet it will not have been adversely
fatigued. One theory to produce
muscle hypertrophy (growth) is
defined as, maximum muscular
output in the shortest possible time".
Correctly warming up will enable you
to use heavier weights and thus
generate greater overload and
intensity immediately which
promotes greater muscle size and
strength.
©FlatAbsForLife.com 6
Warm Up - Specific - Option Two
Progressive weight warm up is another popular method to warm up that involves
increasing the amount of resistance (weight) while decreasing the repetitions. The
purpose is to create a mental and kinesiological awareness/feel of heavy weight. This
method is often used by competitors using mechanical stress (heavy weight, low
repetitions) programs and is not unlike a power-lifting style warm up.
Lifting very heavy weights safely and productively requires smooth technique and
balance which this warm up provides.
Again, this warm up technique should be brief, not physically taxing, performed on the
first exercise for the muscle group and allows a bodybuilder to step into their heaviest
weight immediately.
To develop your own progressive warm up, base the weight progression on the per
centage of the (estimated) amount of weight you can lift for one repetition (1RM) on
the exercise. If you have not tested your strength, it is fine to estimate your 1RM. For
example, if you estimate your best 1RM of the bench press is estimated to be 300
pounds (135 Kg), this is how you could warm up:
3 step progressive warm up
Step 1 35% 1RM x 8 reps (105 pounds/47.5 Kg))
Step 2 50% 1RM x 4 reps (150 pounds/68 Kg)
Step 3 65% 1RM x 2 reps (195 pounds/90 Kg)
©FlatAbsForLife.com 7
Stretching
There is no definitive methodology covering stretching before weight training. Exercise
scientists can list 'commonsense' reasons why we should stretch to avoid injury, yet
there is no proven evidence. Indeed humans are amongst the few creatures that stretch
before activity. Therefore, the IAPC can not recommend a specific procedure other
than to advise bodybuilders to apply what they feel is best for them.
NOTE: However, I will make one important statement about stretching. This
advice is based on my observation in the bodybuilding industry. I have
observed bodybuilders who had that special muscle quality; plump muscles
that looked almost too good to be real, they all stretch between sets. They fill
their resting time between sets, or while their partner performs their set by
stretching the trained muscle group.
As example, Tom Platz (pictured) was so flexible that even with such incredible
muscle size on his legs; he could do the total splits. I believe stretching
between sets is a bodybuilding success-secret and I advise everyone to utilize
this habit between sets.
I have read and experimented extensively over the years with various training
systems and methods. One method (it's not really a secret but it may as well
be, because so few people are aware of it, understand it, or take advantage of
it) is stretching! I watched certain individuals who regularly stretched make
phenomenal gains but for too long I did not realize it was stretching that was
having a major impact on their results.
However, a couple of things forced me to re think my position towards
stretching. One was scientific research that demonstrated muscles become
more sensitive or receptive to IGF-1 if they are stretched.
©FlatAbsForLife.com 8
The other was the "Balloon Theory" to
muscle growth which expounds your
muscles are literally like water filled
balloons, and just like you can blow up a
balloon, you can expand a muscle. By
stretching the muscle you could be
stretching or enlarging the muscle's
outer fascia membrane allowing the
muscle to grow further.
Arnold Schwarzenegger was also a great
believer in stretching, especially his
upper back, biceps and chest (when
performing a set of flat flies for chest, he
could almost touch the dumbbells on the
floor). These were also his best body-
parts and distinctly better than any of
his contemporary bodybuilders of the
time.
Since Arnold's time, scientific research
has revealed that stretching increases
muscle cell sensitivity to the potent
muscle building hormone IGF-1. IGF-1 is
short for Insulin- like Growth Factor. It is
a powerful anabolic hormone naturally
produced in the body when HGH
(Human Growth Hormone or
Somatomedin) is metabolized in the
liver.
Some athletes take synthetic IGF-1
(banned substance) in inject able form to
make gains in muscular size. However, a
natural bodybuilder can take advantage
of this potent muscle-building hormone
by stretching. Stretching muscles make
the cells more sensitive to this valuable
growth factor and amplifies muscle
building.
The balloon theory of muscle growth (9)
expounds the value of the "pump" for
building muscle. The theory makes a lot
of sense when you look at the physical
structure of a muscle.
A muscle is surrounded by a tight
fibrocollagenous sheath referred to as
fascia, which holds the bundles of
muscle fibres (actin and myosin) firmly
together. The theory follows that by
stretching the fascia you allow the
muscle more room to expand or grow
rather than 'forcing' growth within an
unyielding barrier.
©FlatAbsForLife.com 9
Scientifically, it has been measured that muscle growth is greatest by stretching the
muscle (5). This was discovered by comparing the muscle growth in chicken wings. One
group of chickens had a weight tied to their wing. The weight was light enough so they
could contract their wing - perform concentric contractions.
A second group had a weight tied to their wing that was so heavy that could not move
the weight and the wing muscle staying in a static stretched position. The muscle gain
in the group of chickens who had their wings stretched was ten times greater than the
group who could contract (perform repetitions) with their wings. This technique cannot
be applied to humans because of the pain involved.
How do you utilize stretching in your training to speed muscular growth?
Utilizing what is termed "active rest". Between every set of exercise, instead of only
resting, productively stretch the muscle you are training. When stretching take the
muscle firstly to the point that you feel slight pain, then relax the stretch momentarily
so the pain disappears. Repeat the 'full' stretch on the muscle again - but only to the
point before you feel pain this time - and hold.
On the second attempt at a full stretch to tightness you should be able stretch further
than you first stretched to the point of pain. This is due to "gates" at the end of muscle
cells that lock to prevent injury, are unlocked. Never hold a stretch at the point where
you are feeling pain. That pain is actually the muscle contracting against the stretch (to
avoid injury). If the muscle is contracting, it is not stretching. If you are seeking an
improvement in your flexibility, be patient, measurable change usually takes six weeks.
©FlatAbsForLife.com 10
The only tension should be in the agonist
and not the antagonist muscle. To explain
agonist and antagonist, here is an
example. If you are performing bicep
curls, the agonist would be your bicep,
and the antagonist (opposing muscle) is
your triceps. If you were doing triceps
pushdowns, the agonist would be your
triceps and the antagonist would be your
biceps.
If you have used a mechanical stress
program (low repetitions, heavy weights),
on the next program use a training
program that incorporates intensity stress
(lighter workload applied over a longer
time).
This will force the body to continuously
grow as a result of adaptation. This
muscular adaptation mechanism also
means there is no such thing as the
perfect workout; not one training
program that you can use forever
anyhow. Even the most effective program
for you will need to be rotated regularly.
This lesson will outline an example (there
are many more good workouts available)
of both an effective intensity-stress
workout and a mechanical-stress
workout. The first program is an example
of an "intensity-stress" weight training
workout.
This program is the favorite of IAPC co-
founder and former National Champion,
who says, "I can guarantee that if you
follow the routine outlined here to the
letter you will experience phenomenal
results!" Richard's program utilizes the
agonist/antagonist body part split and
involves training with weights three times
per week. This is an advantage for
competitors who need to do extensive
cardio respiratory training to reduce body
fat. It is also advantageous for "hard-
gainers" who inadvertently over train and
hold back their gains.
The program is based on a 50 year secret
(Larry Scott, former Mr. Olympia is
reported to have used a similar program
to build his incredible-for-the-time
physique) and let me warn you that it may
look simple ... and it is. But it works so
effectively, that I must stress do not alter
it Do not be tempted to add exercises,
sets, etc.
Part of the secret for its success is its
brevity. So do not change it! The workout
is only three days a week. It is a triple split,
so each body part will only be trained
once a week. And the workout is
completed in 30 to 40 minutes ... that is it
... no longer. So, do not add extra
exercises or extra workouts on your days
off.
©FlatAbsForLife.com 11
Repetitions are
performed super slow.
Ten seconds up and 10
seconds down using a
light weight done to
failure (for 10 reps).
Repetitions are
performed using a
heavy weight and
normal movement
speed with good form
for six reps (to failure).
Style C actually involves two sets/ phases and two different weights. The
first "set" is a type of pre-exhaust set using an 'impossible' weight. You tell your mind
you are going for six reps but with a weight so heavy that you must fail and only get
one or two reps, even though in your mind you are going for six. After going to failure with phase one, grab a lighter weight and
pump out 25 reps to failure using a fast movement speed. There is no rest
between phase one or two.
Weight Training Program I (Intensity Stress)
Style A
Style B
Style C
Legend
This training program requires the competitor
to perform three different styles of sets:
©FlatAbsForLife.com 12
Note: After a general warm up (10 minutes bike) the first set (style A) also
serves as the specific warm up set. Muscle responds to the stress applied to it,
not to any exercise. You can always change the exercises for each body part (or
never change) but do not change the stress - the sets, reps or style of
execution.
On this program you can either finish training one body part first before doing
the next i.e. Train your chest for the three styles of sets before doing the same
for back ... OR to increase the calorie burning effect, you may super set chest
and back exercises i.e. Do your super slow style A set of bench press, then do
your super slow style A set of rows before doing the same for style B and then
Style C.
©FlatAbsForLife.com 13
Incline fly 10 reps performed set style A
Bench press 6 reps performed set style B
Bench press 2 reps performed set style C
Incline press 25 reps performed set style C
BACK
Bent over rows 10 reps performed set style A
Chin-ups 6 reps performed set style B
Cable rows 2 reps performed set style C
Cable rows 25 reps performed set style C
ABS
Crunches 10 reps performed set style A
Reverse crunches (on incline) 6 reps performed
set style B
Reverse crunches 2 reps performed set style C
Crunches 25 reps performed set style C
Squats 10 reps performed set style A
Squats 6 reps performed set style B
Squats 2 reps performed set style C
Squats or leg press or leg extensions 25
reps performed set style C
HAMSTRINGS/LEG BICEPS
Stiff legged dead lifts 10 reps performed
set style A
Stiff legged dead lifts 6 reps performed
set style B
Leg curls 2 reps performed set style C
Leg curls 25 reps performed set style C
CALVES
Seated calf raises 10 reps performed
set style A
Standing calf raises 6 reps performed
set style B
Standing calf raises 2 reps performed
set style C
Standing calf raises or donkey reps
performed set style C
©FlatAbsForLife.com 14
Lateral raise 10 reps performed set style A
Shoulder press 6 reps performed set style B
Shoulder press 2 reps performed set style C
Upright rows or bent over raises 25 reps performed set style C
BICEPS! FOREARMS
Preacher curls 10 reps performed set style A
Standing curls 6 reps performed set style B
Incline curls 2 reps performed set style C
Reverse curls 25 reps performed set style C
TRICEPS
Pushdowns 10 reps performed set style A
Dips 6 reps performed set style B
Pushdowns 2 reps performed set style C
French curls 25 reps performed set style C
There you have it; simple but powerful. Remember, do not change it
by adding sets or exercises and making it longer (the reason I keep
emphasizing this fact is because I have owned gyms and have
experience with thousands of clients.
Many people have a "more is better" mentality and if such a small
program is effective, they will just add this and add that to make it
"more effective". This is especially true for people who are used to
monster workouts.
©FlatAbsForLife.com 15
Weight Training Program II (Mechanical Stress)
This is a five day per week routine. Again the exercises can be replaced depending upon
your preference and equipment you have available. Another popular workout and
excellent training program is Max-OT promoted by AST Sports Science.
DAY TWO (TUESDAY) ARMS AND ABS BB
Bicep Curls 2x5
Alt. Dumbbell Curls 2x5
Cable Curls 1x5
Lying Triceps extensions 2x5
Triceps Push Downs 2x5
Dumbbell Kick-Backs 1x7
Wrist Curls 2x7
Dumbbell Wrist Curls 1x7
Reverse crunches 2x 12
(with added weight to ankles)
Weighted Cable Crunches 2x10
Crunches (weighted) 1x 10
DAY ONE (MONDAY) LEGS AND CALVES
Squats 3x5
Leg Press 2x5
Stiff Leg Dead lift 2 x5
Leg curls 2x5
Standing Calf Raise 2x10
450 Toe Press 2x5
©FlatAbsForLife.com 16
DAY FOUR (THURSDAY) BACK
Lat Pull Downs (In front) 3x5
Seated Cable Rows 2x5
Bent over Barbell Rows 2x5
Good Mornings 2x5
Weighted Hyper-Extensions 2x5
DAY THREE (WEDNESDAY)
SHOULDERS AND TRAPS
BB Military Press 3x5
Dumbbell Press 2x5
Dumbbell Side Laterals 2x7
Barbell Shrugs 2x5
Upright Rows (close grip) 2x5
DAY FIVE (FRIDAY) CHEST AND ABS
Flat Barbell Bench Press 3x5
Incline Dumbbell Bench Press 3x5
Weighted Dips 2x5
Weighted Cable Crunches 3x12
Reverse Crunches (weighted) 2x10
©FlatAbsForLife.com 17
Circuit weight training
The advantage of circuit weight training is it
achieves the desired outcome required during
bodybuilding contest preparation. That is, to
maintain muscle size while reducing body fat
to the required level.
Weight training has been shown to be very
productive in losing body fat. Kraemer et al (7)
studied the effects of three different groups,
(a) diet, (b) diet and aerobics, and (c) diet,
aerobics and weight training.
The group that performed all three programs
(c) lost twice as much body fat but the same
amount of body weight as the aerobics (b)
and diet group (a). This result is important
because this demonstrates that anaerobic
training will spare more lean tissue, which in
turn will keep metabolism elevated.
Circuit weight training is the highest calorie
burning activity available. Circuit weight
training may be demanding enough in a
caloric sense to get a competitor into contest
condition without requiring aerobic exercise.
Circuit weight training option is great for
competitors who despise aerobic exercise. In
fact, research results suggest that circuit
weight training can be almost as good as
traditional aerobic methods. (Mosher et al,
1994)
A circuit weight training program typically
includes 9-12 exercises alternating between
upper and lower body muscle groups.
Competitors perform either a set number of
repetitions or 30 seconds worth of each
exercise in rotation. If performing the second
type, as many repetitions as possible in 30
seconds, select a weight of 40-50 per cent of
your approximate one repetition maximum (1
RM).
Circuit training involves performing one set on
each exercise then moving to the next exercise
with minimal rest. Fifteen-thirty seconds rest
between exercises is acceptable, just the
amount of time taken to move to the next
exercise or machine.
©FlatAbsForLife.com 18
The idea is to keep heart rate elevated. Skipping or performing cardio exercise for one
minute after every third exercise will peak the heart rate again. Another suggestion is to
perform 30 seconds of aerobic exercise after every exercise. Circuit training workouts
take between 30-40 minutes to complete.
While the body will adapt to the training stress in four weeks, circuit training during the
pre-contest period is not designed to produce muscle growth making the adaption of
little consequence.
While research studies conducted on circuit training has found subjects improve their strength (by 20 per cent) and lean muscle weight, these studies involved untrained or moderately fit subjects.
As a bodybuilding competitor, strength and muscle gains are not expected. Rather, it is
hoped you will maintain muscle size while dramatically reducing body fat levels.
Circuit training is performed on an alternate basis (3-4 times a week). That is, train one
day, rest one day. Since muscle stimulation by circuit training for a bodybuilder is not
expected to increase muscle size, you can follow the circuit weight training with a low
intensity cardio respiratory session if desired.
Competitors, even experienced weigh trainers, may find circuit training a physical
challenge. Studies have also shown that blood lactate levels increase dramatically with
circuit work, suggesting a high anaerobic content to the training.
This would be expected since weight-training exercises are of high-Intensity and require
anaerobic glycol sis. You may need to step into circuit training slowly. Perform one
circuit (rotation), moving to two rotations when you are physically capable and finally
to three rotations when you can cope.
Not only is circuit training tough on the aerobic system but lactate levels rise above
tolerance threshold levels.
©FlatAbsForLife.com 19
Circuit Training With Weights
The following is an example of a circuit weight training program. The exercises chosen
have no bearing on the results, so you can select your favorites. Pick a weight that is so
heavy you can only do the minimum required reps (i.e. for chest 10 reps). As your
strength improves and you can do the second figure of the rep range (i.e. for chest 12
reps) it is time to increase the weight (by 5 pounds/2.5 Kg). For each set try and do as
many reps possible. In the example program, we even offer to perform a mini
abdominal circuit after the program.
Circuit weight training program (1-3 rotations)
MUSCLE GROUP EXERCISE REPS
CHEST Pec Deck 10 - 12
QUADS Leg Extension 12 - 15
BACK Lat Pull Down 10 - 12
* 1 minute of skipping (or any choice of cardio exercise)
HAMSTRING Leg Curl 10 - 12
DELTOIDS Shoulder Press 8 - 10
CALVES Standing Calf Raises 12 - 15
* 1 minute of skipping (or any choice of cardio exercise)
TRICEPS Triceps Pushdown 8 - 10
ABDOMINALS Reverse Cruncher 15 - 25
BICEPS Bicep Curl 8 - 10
* 1 minute of skipping (or any choice of cardio exercise)
Post circuit abdominals
15 - 25 on each
Rope crunchers
Pole twist
Twisting elbow to knee
sit up
Hanging hip flexors
Crunchers
©FlatAbsForLife.com 20
Peripheral Heart Action (PHA)
An alternative to the same repetition range is to change the repetition range during
each rotation. This form of circuit training is a model of PHA training. Former Mr.
America Bob Gajda is generally credited with developing this method in the late 1960s
and won many bodybuilding titles using PHA training.
Bruce Lee used it to develop his rippling muscularity. In PHA, the entire body is trained
in such a manner that no localized "pump" is achieved. The idea is to provide
uninterrupted blood flow throughout the body while taking no rest in between sets.
PHA involves alternating upper body with lower body exercises. While each alternate
body part will rest, your heart has to continually pump blood between the lower and
upper body.
In the example PHA workout, perform 20 repetitions in the first cycle for each exercise.
On the second circuit drop the repetitions to 8-10 and repeat the rotation twice. On the
third circuit drop to 5-7 and repeat twice and finish the fourth circuits with a higher
range between 12-15. A total of six sets per muscle group with an option of performing
one minute of aerobic exercise after each rotation. Varying the type of circuit training
can reduce boredom and enhance the benefits.
©FlatAbsForLife.com 21
PHA WORKOUT
Day One
Muscle Gp
(1) 1 x 20 (2) 2 x 8 - 10 (3) 2 x 5 - 7 (4) 2 x 12 - 15
Lower Back Good Morning Good Morning Hyperextension Hanging Pelvic Tilt
Chest Incline DB Press Incline DB Incline DB DB Pullovers
Abs Reverse Reverse Cruncher Crunchers Sit Up
Quadriceps Leg Press Leg Press Squat Leg Extension
Biceps Incline D/B Curl Incline D/B Curl Preacher Curl Hammer Curl
Option *At the end of each circuit do an aerobic exercise for 1 min.
Day Two
Muscle Gp
(1) 1 x 20 (2) 2 x 8 - 10 (3) 2 x 5 - 7 (4) 2 x 12 - 15
Shoulders Upright Rowing Upright Overhead Press Lateral Raises
Calves Calf Raises Calf Raises Seated Calf Raises Seated Toe Press
Triceps Pushdown Pushdown Lying Tricep Ext Kickbacks
Hamstrings Leg Curl Leg Curl One Leg Curl Stiff Leg Deadlift
Back Lat Pulldown Lat Pulldown Chin Ups Narrow Pulldown
©FlatAbsForLife.com 22
Cardio respiratory (aerobic) training
Cardio respiratory training refers to performing an activity that involves the body using
oxygen to break down fuel (fat, carbohydrate and small quantities of protein). Aerobic
means with oxygen'. Low-intensity exercise must be performed for a minimum of 25
minutes to achieve a desired level of fat calorie burning. Low-intensity exercise can be
performed for an unlimited amount of time, as fat burning continues in proportion with
duration. Longer is better to lose body fat.
Cardio respiratory training is often shortened and referred to as simply 'cardio'.
However, cardiovascular is not the same, they two separate terms. Cardiovascular
exercise refers to the function of the heart and blood vessels. It is possible to have great
cardio respiratory fitness while having poor cardiovascular health.
For some competitors who are already lean and muscular, cardio respiratory exercise
will not be necessary. Similarly, for competitors who use a (calorie restricted) protein
diet, weight training alone may be enough to burn the fat calories they require to reach
contest condition; particularly if these competitors perform circuit weight training to
enhance the fat burning effect from weight training.
For the majority of body types highlighted in the previous lesson, cardio respiratory
training will be a key component of their fat loss strategy. Just as the body adapts to
build more muscle as a response to weight training, the body adapts to reduce fat
deposits as a result of cardio respiratory training.
The body benefits from increased fat burning as a result of cardio respiratory exercise
for several reasons. Firstly, the body increases the number of mitochondria in the body
cells. Mitochondria are the energy factories in the cell that convert all macronutrients
(fat, carbohydrates and protein) into fuel. The greater the number of mitochondria, the
greater the cell's fat burning ability.
©FlatAbsForLife.com 23
Secondly, cardio respiratory training builds a larger capillary network in muscle tissue,
allowing more blood and fat to be carried to the muscle cell for metabolism. Thirdly,
increasing your cardio respiratory fitness increases the body's production of oxidative
enzymes in the muscle cell. Since fat requires the greatest amount of oxygen to be
metabolized for energy, fitter people burn more body fat.
Like weight training, cardio respiratory training not only burns calories during the
exercise session, but continues for three to five hours post exercise.
An extended elevation of the body's metabolism results in greater fat loss. Full time or
professional athletes concerned with body fat levels ideally train three sessions per day,
every five hours. This allows them to take advantage of the thermo genesis effect.
For the average person, maintaining a constant or steady body temperature is the
single largest utilization of calories during the day. Either being too hot or too cold
increases metabolic rate.
The increasing body temperature during cardio respiratory exercise causes a disruption
to core body temperature that must be corrected by sending blood to the surface area
of the body, to cool the blood and return to the core.
This activity elevates your metabolic rate (and for longer). The greater the disruption to
the core body temperature (the area that is protecting our vital organs), the longer the
metabolic elevation. Most heat loss is through the head and the thighs, so to enhance
this thermo genesis, wear a cap and dress warm, Train to sweat, as this is the sign of
being too hot.
Cardio respiratory training can be primarily broken into two categories, low-intensity
and high-intensity. Both forms have their advantages and disadvantages for
competitors and trainees will generally benefit from mixing or alternating both styles in
their pre-contest training.
©FlatAbsForLife.com 24
Low-intensity cardio training
The breakdown of fats in the body is a process called lipolysis. The enzyme in the body
responsible for lipolysis is called lipase. Lipase turns fats, or triglycerides, into three free
(unbound) fatty acids (FFA) and one glycerol molecule. Once the FFA and glycerol is
broken down, it requires oxygen (oxidation) to produce energy in the mitochondria of
cells. If broken down (mobilized) FFAs are not utilized or burnt due to a lack of oxygen
they are converted back into new triglycerides (fat).
The choice of fuel (fat, carbohydrate and protein) used by the body is controlled by the
amount of oxygen available in the cell. Fat requires the greatest amount of oxygen to
produce energy and therefore we burn primarily fat when we are at rest We also burn
fat predominately during low-intensity exercise, while ample oxygen is been delivered
to the working muscles.
Once training intensity increases and oxygen supply to the cell can not convert fat fast
enough, the muscle switches to carbohydrate metabolism for energy because it
requires less oxygen to burn (1). A rule of thumb is, if you can carry on a conversation
while doing cardio, you are burning fat, Once the intensity increases and you can not
exercise and hold a conversation, the body will not receive enough oxygen to burn fat
efficiently and will switch to carbohydrate metabolism. Therefore, high-intensity
training burns more calories, but a lower percentage of fat.
High-intensity cardio training
To reduce body fat, it may be more important to take into account the overall calories
expended, rather than the amount utilized from fat (1). Research shows when the same
amount of calories are burned using high-intensity and low-intensity exercise, the
difference in the amount of body fat lost between these groups was not significant (2).
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In fact, a study performed by Tremblay et al (3), examined the difference of low-
intensity or endurance training (ET) and high-intensity intermittent-training (HITT). The
endurance group performed their training for 20 weeks and burned an average of 120.4
M3 per session.
The HIIT group performed their program for 15 weeks with an average expenditure of
57.9 MJ per session. In other words, the low-intensity group burned more energy during
their training sessions. However, the result of six subcutaneous skin folds showed the
HIIT group lost significantly more body fat. Therefore, there is something happening to
the body beyond simple caloric expenditure.
The post-exercise recovery period may be highly influential on the overall outcome of a
cardio training program and result in greater post-exercise energy expenditure and fat
utilization (8). Research by Hickson et al (4), Pacheco-Sanchez et al (5), Bryner et al (6),
all demonstrated higher body fat loss from the high-intensity training groups than the
lower-intensity groups.
Growth hormone (GH) plays a role in regulating body fat. Having a high production of
growth hormone is beneficial in maintaining low body fat levels. The body naturally
produces growth hormone in response to high levels of lactic acid. Lactic acid is the
burning sensation felt during exercise. Like circuit weight training, high-intensity cardio
respiratory exercise (high-intensity work lasting longer than 25 seconds, such as
interval run training interspersed with short rest periods no longer than 90 seconds)
causes high levels of lactic acid.
With high-intensity cardio exercise, you burn more fat and calories than low-intensity
cardio in the same period of time, said another way, high-intensity requires less time to
burn the same number of calories.
High-intensity training elevates the body's metabolism throughout the day, resulting in
greater post-exercise energy expenditure and fat utilization.
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Examples of high-intensity cardio respiratory training
With high-intensity training you will work hard but for about a quarter to a half of the
time that you would normally spend doing low-intensity cardio respiratory exercise to
burn the same number of calories. High-intensity training is so intense and effective
that you can do as little as 15 minutes and a maximum of 45 minutes. We will offer you
four examples of high-intensity programs (there is a virtual unlimited number and
versions).
Two examples are designed to be performed in the gym and the second two examples
can be done outdoors without equipment. Having a choice is useful because like weight
training, the body adapts to aerobic type training but takes a little longer, 6-8 weeks of
training. If you have not being doing cardio respiratory exercise you will need to spend
some time (even weeks) building a base of conditioning so that you can adapt to the
high level of intensity. The examples assume you have a conditioned base already. Each
cardio session should not be done the same. Vary your forms of cardio, whether it is
running, rowing, cycling, stepper or such.
High-intensity program - example one (indoor)
This first program does take into account people with different fitness levels. Begin at
the first level and progress. You can adjust the recommended times and rest intervals
to find a level that is challenging to you. You can choose any type of cardio machine or
exercise.
You should not try to continue through the steps until your heart rate drops to 60 per
cent of maximum heart rate (220 minus your age) during the rest period. If you do not
reach the 60 percent mark it means you have not recovered and the current level is
intense enough for your fitness level. You should also not progress until you can
perform six intervals. The total duration should not exceed forty minutes.
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Workout Work Rest
First Level 30 Seconds 3 Minutes
Second Level 35 Seconds 2 Minutes 55 Seconds
Third Level 40 Seconds 2 Minutes 50 Seconds
Continue With Increasing Work to 1 Minute Decrease Rest To 1 Minute
High-intensity program - example two (indoor)
Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and
perform a 5 minute warm up.
Start at a moderate pace for 1 minute, then increase to 90 or 95 per cent of your
maximum heart rate (220 minus age). Continue at this effort for 15 to 20 seconds.
Reduce the pace to your starting pace for one minute.
Followed by another (90-95 per cent) sprint for 15 to 20 seconds. Do this for up to 15
minutes.
Finish the session by cooling down for 5 minutes and thoroughly stretch afterwards.
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High-intensity program - example three (outdoor run-jog)
Warm up:
Long Intervals:
Advanced Option:
Shorter Option:
Cool-down:
Walk briskly for 3 minutes Jog at a moderate pace for 3
minutes
Run at a hard pace for 3 minutes
Jog at a moderate pace for 3 minutes
Repeat 4 times
Make intervals 90 seconds each instead of 3 minutes
Repeat 8 times instead of 4 times
Jog at a moderate pace for 1 minute intervals
Run at a hard pace for 1 minute
Repeat 5 times
Jog at moderate pace for 2 minutes
Walk briskly for 3 minutes
High-intensity program - example four (sprint for 8 workout)
Sprint 60 meters (70 yards) and progressively building the speed/intensity on each of
eight sprints is the basic program. Each sprint is followed by a 1.5 to 2 minutes walk-
back recovery. While this workout takes around 20 minutes, you only reach maximal,
high-intensity effort for generally less than two minutes of the 20 minute program.
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The Sprint 8 Workout can be performed while swimming, cycling, or even power
walking (by replacing the 60 meters sprint with 20 to 30 seconds maximum exertion). It
can be done in the gym on an elliptical trainer, stationary bike, recumbent bike, or a
treadmill.
The excitement about high-intensity training is its effectiveness in burning calories and
body fat. The concern about high-intensity training is the studies have only been
concerned about calorie and fat loss without considering the effect on muscle size. No
study has used competitive bodybuilders or using a strict bodybuilding contest diet.
Currently, there is no definitive approach as to whether low-intensity is better than high
intensity or that high-intensity is better than low-intensity for a bodybuilders contest
preparation. Both have their advantages.
The advantage of low-intensity cardio is it burns a high percentage of fat and does not
burn a significant amount of protein, so muscle tissue is not compromised. The
advantage of doing high-intensity cardio is that you burn more calories than low-
intensity cardio and you burn more fat in the same period of time.
Let the advice in the Body-types Lesson be your guide to chose one form to the
exclusion of the other. Most competitors will find using both types of cardio provides
great results; an effective rate of fat loss and high retention of muscle tissue.
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References
Coyle, E.H. Fat Metabolism During Exercise. [Online] Gatorade Sports Science Institute. 1999, March 25. Bailor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise Intensity Does Not Affect the Composition of Diet- and Exercise- Induced Body Mass Loss. Am. J. Clin. Nutr. 51:142-146, 1990. Tremblay, A., J. Simoneau, and C. Bouchard. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 43:814-818, 1994. Hickson, R.C., W.W. Heusner, W.D. Van Huss, D.E. Jackson, D.A. Anderson, D.A. Jones, and A.T. Psaledas. Effects of Dianabol and High-intensity Sprint Training on Body Composition of Rats. Med. Sci. Sports and Exercise. 8:191-195, 1976. Holly, R.G., Barnett, J.G., Ashmore, CR., Taylor, R.G., Mole, P.S. Stretch induced growth in chicken wing muscles: a new model of stretch hypertrophy. Am J Physiol (1980) 238: 62 - 71 Pacheco-Sanchez, M., and K.K. Grunewald. Body fat Deposition: Effects of Dietary Fat and Two Exercise Protocols. Am. Col. Nutr. 13:601-607, 1994. Bryner, R.W., R.C. Toffle, I.H. UlIrish, 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. Kraemer, W.J., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Med. Sci. Sports and Exercise. 31:1320-1329, 1999. McDonagh MJN and Davies CTM. Review: Adaptive response of mammalian sketal muscle to exercise with high loads. Eur J Appl Physiol (1984) 52: 139- 155 McMillan, J.L., et al. 20-hour Physiological Responses to a Single Weight-training Session. Strength Cond. Res. 7(3):9-21, 1993.
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Rasmussen, B.B., and W.W. Winder. Effect of Exercise Intensity on Skeletal Muscle Malonyl-CoA and Acetyl-CoA. Carboxylase. J. Appi. Physiol. 83:1104-1109, 1997. Stone, M.H., S.J. Fleck, N.T. Triplett, and W.J. Kraemer, Health-and Performance-Related Potential of Resistance Training. Sports Med, 11(4): 210-231. Stone, M.H., et al. Cardiorespiratory Responses to Short-Term Olympic Style Weight-Training in Young Men. Appl. Sport Sci. 8(3): 134-9.