How effective really is interval training and doing sprints in comparisson to steady state exercise like jogging? I find in jogging with my heart rate at around 75-80% average of my age related HR I can burn at least 200 or so more calories then I would if I was doing sprints or interval training. So can the interval training/sprints still be better for fat loss if they burn less calories? Thanks!
nickh2308-
âCardioâ is not only about calories burned DURING the workout. Both methods are effective for fat loss, assuming youâre in a caloric deficit to begin with. According to âmost studiesâ (and from personal experience), high intensity intervals may burn less calories DURING that particular exercise session, but they elevate your metabolism to a greater degree AFTER youâre finished with that particular exercise ssssion, which in the big picture, burns more calories overall, which is really the ultimate goal.
The more intense the cardio session, the more energy required (calories) for recovery. Recovery from weights and cardio requires energy. Energy = calories (for the most part), so more recovery = more calories burned. If your goal is fat loss, then you want to burn as many calories as possible, in order to place a higher caloric demand upon your body. It all depends on efficiency and how much time you have available for exerise.
3 hour availabe per week for working out? Then dedicate those 3 hours to intense weight training. 4 hours available? 3 hours of weights and 2-3 high intensity interval sessions. 5 hours available? 3 hours weights, 2-3 high intesity intevals sessions, and 60 minutes steady state. More than 5 hours (which in my experience is the MINIMUM amount of time required to DRAMATICALLY change your physique), do 3-4 hours of weights and the rest intervals and steady state.
This, of course, assumes your nutrition is in order. Without an optimal nutrition plan (for your body type, current body fat levels, carb tolerance, and exercise history), no amount of weights and cardio will lead to any significant progress.
Plus, look at the athletes involved in both types of energy systems work. Sprinters have lean, muscular physiques. âEnduranceâ and long distance athletes, sometimes have VERY AVERAGE looking physiques. In fact, some individuals who run marathons, look like they barely exercise (skinny fat).
synergy93 - Thanks for that. Some good information. Appreciate it.
Has what youâve learned of training the nervous system and recruiting max force affected your view on fat loss? Have you shifted more towards sprints or intervals for fat loss (max force) compared to steady state cardio?
Would doing steady state cardio on a consistent basis affect the bodyâs ability to produce max force? I.E. legs gradually become weaker/less explosive?
Well, what I want to know is Iâm 180, and I am looking at the anabolic diet, and thinking if its worth doing for fat loss?
Iâm a skinny fat body type and need to drop like 15-20lbs to get cut up for summer, no more than that or I will end up too skinny, so any help would be appreciated.
Iâm 15 and was wondering if it was safe to use this diet at my age, or if I just eat a slightly restricted diet would I lose some fat?
I want to get cut by June/July. If you want to help me PM me to, thank you.
Coach
Just did my biosignature and I am more insulin biosignature than cortisol he thinks
I got A LOT of fat to loose and am reluctant to use this if it slows my progress
Should I just use Anaconda and MAG-10, that seems the consensus?
I am really concerned about slowing any fat loss down. With being insulin sensitive is the protocol not for me?
He feels just 50 g protein and 75 carbs post WO for now, I am not sure.
I am just starting the program and he has my on the German body comp for 3 weeks
I am at 19% OUCH (chin 7.1, Cheek 8.2, Pecs 7.9, Tris 7.4, Subscap 11.8, Mid axil. 14.4, suprailiac 25.7, umbilicus 31.4, knee 11.8, calf 11.1, quad 9.9, hams 8.5)
Although umbilical is super high I did the saliva test and cortisol was right where it should be all day and sleep patterns are good except a one year old (good luck with that, hope all is going well)
IGG4 food sensitivity test showed eggs and milk really really bad and casein. Both I have cut out.
Thanks for all the education the perfect Rep has helped my lifting
[quote]brmnstl wrote:
Coach
Just did my biosignature and I am more insulin biosignature than cortisol he thinks
I got A LOT of fat to loose and am reluctant to use this if it slows my progress
Should I just use Anaconda and MAG-10, that seems the consensus?
I am really concerned about slowing any fat loss down. With being insulin sensitive is the protocol not for me?
He feels just 50 g protein and 75 carbs post WO for now, I am not sure.
I am just starting the program and he has my on the German body comp for 3 weeks
I am at 19% OUCH (chin 7.1, Cheek 8.2, Pecs 7.9, Tris 7.4, Subscap 11.8, Mid axil. 14.4, suprailiac 25.7, umbilicus 31.4, knee 11.8, calf 11.1, quad 9.9, hams 8.5)
Although umbilical is super high I did the saliva test and cortisol was right where it should be all day and sleep patterns are good except a one year old (good luck with that, hope all is going well)
IGG4 food sensitivity test showed eggs and milk really really bad and casein. Both I have cut out.
Thanks for all the education the perfect Rep has helped my lifting [/quote]
Actually, carbs post-workout is not such a hot idea. I used to recommend that approach, but recent data showing that catecholamines released during training greatly reduces insulin production post-training makes ingesting carbs post-workout less efficient. Especially if you are insulin resistant, like you seem to be.
I would suggest:
PRE-WORKOUT
Anaconda 2 scoops
MAG-10 1 scoop
DURING WORKOUT
MAG-10 1 scoop
45-60 MINUTES POST-WORKOUT (OPTIONAL)
Whey protein 1-2 scoops (25-50g)
Glutamine 0.2g per pound of bodyweight
Glycine 0.1g per pound of bodyweight
[quote]JP1994 wrote:
Well, what I want to know is Iâm 180, and I am looking at the anabolic diet, and thinking if its worth doing for fat loss?
Iâm a skinny fat body type and need to drop like 15-20lbs to get cut up for summer, no more than that or I will end up too skinny, so any help would be appreciated.
Iâm 15 and was wondering if it was safe to use this diet at my age, or if I just eat a slightly restricted diet would I lose some fat?
I want to get cut by June/July. If you want to help me PM me to, thank you. [/quote]
- Donât think in terms of âweight to loseâ. From experience, when someone loses 15-20lbs IF HE DOESNâT LOSE MUSCLE he will lose around 8-13lbs of fat, 2-4lbs of glycogen + intramuscular water and 3-5lbs of water from other places in the body. That is pretty much the ratio to expect provided that you do not lose muscle tissue.
From experience, most people who are âfatâ (fat to me is when you have no definition whatsoever, not the slightest line on the abs for example) grossly underestimate the amount of fat they have to lose to look defined. I always say that when a man is starting to show some line on his abs he has about 20lbs to lose to be really defined and 30lbs to be in contest-like shape.
Now, you may very well only have 15-20lbs to lose to look ripped, but I doubt it. In fact, if you go on the anabolic diet (a good diet, but I find the weekend carb-up to be excessive) you will lose about 7lbs the first week alone (a lot of it will be water and glycogen stored in the muscles).
Then again, to you âbeing cutâ might simply mean having some abdominal definition. To me, being âcutâ is having a hard time even pinching skin because of the lack of fat. So to get to YOUR level of âcutâ you might only need to lose those 20lbs.
Still, I wouldnât go by the scale. What if you lose 20lbs and still look bad? From experience someone who is 160lbs and not ripped will look much smaller than someone who is 150lbs but ripped. Note that both cases are very small IMHO, but the lighter guy will still âlookâ bigger.
- Yes the anabolic is perfectly fine and safe for your age. But I donât like the extensive weekend carb-up and excess of saturated fat. Read my article âRefined Physique Transformationâ for more info on proper low-carbs dieting.
[quote]LilDaDDyDreW wrote:
Has what youâve learned of training the nervous system and recruiting max force affected your view on fat loss? Have you shifted more towards sprints or intervals for fat loss (max force) compared to steady state cardio?
Would doing steady state cardio on a consistent basis affect the bodyâs ability to produce max force? I.E. legs gradually become weaker/less explosive?[/quote]
-
I donât like to overdo cardio of any type. I only use it if it is truly needed as a tool. Iâve trained several bodybuilders who did no cardio during their prep⌠some that did the cardio only for a few weeks and some who did it from the start. Only do it when it is absolutely needed as there will always be potential drawbacks, regardless of the type of cardio.
-
I find sprints and, to a lesser extent, intervals to actually be draining on the CNS. So although it is true that they can actually have a positive effect on HTMU recruitment, they can also contribute to CNS fatigue, which is one of the worst thing that can happen.
[quote]Christian Thibaudeau wrote:
[quote]JP1994 wrote:
Well, what I want to know is Iâm 180, and I am looking at the anabolic diet, and thinking if its worth doing for fat loss?
Iâm a skinny fat body type and need to drop like 15-20lbs to get cut up for summer, no more than that or I will end up too skinny, so any help would be appreciated.
Iâm 15 and was wondering if it was safe to use this diet at my age, or if I just eat a slightly restricted diet would I lose some fat?
I want to get cut by June/July. If you want to help me PM me to, thank you. [/quote]
- Donât think in terms of âweight to loseâ. From experience, when someone loses 15-20lbs IF HE DOESNâT LOSE MUSCLE he will lose around 8-13lbs of fat, 2-4lbs of glycogen + intramuscular water and 3-5lbs of water from other places in the body. That is pretty much the ratio to expect provided that you do not lose muscle tissue.
From experience, most people who are âfatâ (fat to me is when you have no definition whatsoever, not the slightest line on the abs for example) grossly underestimate the amount of fat they have to lose to look defined. I always say that when a man is starting to show some line on his abs he has about 20lbs to lose to be really defined and 30lbs to be in contest-like shape.
Now, you may very well only have 15-20lbs to lose to look ripped, but I doubt it. In fact, if you go on the anabolic diet (a good diet, but I find the weekend carb-up to be excessive) you will lose about 7lbs the first week alone (a lot of it will be water and glycogen stored in the muscles).
Then again, to you âbeing cutâ might simply mean having some abdominal definition. To me, being âcutâ is having a hard time even pinching skin because of the lack of fat. So to get to YOUR level of âcutâ you might only need to lose those 20lbs.
Still, I wouldnât go by the scale. What if you lose 20lbs and still look bad? From experience someone who is 160lbs and not ripped will look much smaller than someone who is 150lbs but ripped. Note that both cases are very small IMHO, but the lighter guy will still âlookâ bigger.
- Yes the anabolic is perfectly fine and safe for your age. But I donât like the extensive weekend carb-up and excess of saturated fat. Read my article âRefined Physique Transformationâ for more info on proper low-carbs dieting.[/quote]
so would you still recommend for someone around 20% BF to do the carb-up once every 14 with 0.75g carbs or would something like 30g carbs prior to strength training take care of it?
[quote]MAF14 wrote:
[quote]Christian Thibaudeau wrote:
[quote]JP1994 wrote:
Well, what I want to know is Iâm 180, and I am looking at the anabolic diet, and thinking if its worth doing for fat loss?
Iâm a skinny fat body type and need to drop like 15-20lbs to get cut up for summer, no more than that or I will end up too skinny, so any help would be appreciated.
Iâm 15 and was wondering if it was safe to use this diet at my age, or if I just eat a slightly restricted diet would I lose some fat?
I want to get cut by June/July. If you want to help me PM me to, thank you. [/quote]
- Donât think in terms of âweight to loseâ. From experience, when someone loses 15-20lbs IF HE DOESNâT LOSE MUSCLE he will lose around 8-13lbs of fat, 2-4lbs of glycogen + intramuscular water and 3-5lbs of water from other places in the body. That is pretty much the ratio to expect provided that you do not lose muscle tissue.
From experience, most people who are âfatâ (fat to me is when you have no definition whatsoever, not the slightest line on the abs for example) grossly underestimate the amount of fat they have to lose to look defined. I always say that when a man is starting to show some line on his abs he has about 20lbs to lose to be really defined and 30lbs to be in contest-like shape.
Now, you may very well only have 15-20lbs to lose to look ripped, but I doubt it. In fact, if you go on the anabolic diet (a good diet, but I find the weekend carb-up to be excessive) you will lose about 7lbs the first week alone (a lot of it will be water and glycogen stored in the muscles).
Then again, to you âbeing cutâ might simply mean having some abdominal definition. To me, being âcutâ is having a hard time even pinching skin because of the lack of fat. So to get to YOUR level of âcutâ you might only need to lose those 20lbs.
Still, I wouldnât go by the scale. What if you lose 20lbs and still look bad? From experience someone who is 160lbs and not ripped will look much smaller than someone who is 150lbs but ripped. Note that both cases are very small IMHO, but the lighter guy will still âlookâ bigger.
- Yes the anabolic is perfectly fine and safe for your age. But I donât like the extensive weekend carb-up and excess of saturated fat. Read my article âRefined Physique Transformationâ for more info on proper low-carbs dieting.[/quote]
so would you still recommend for someone around 20% BF to do the carb-up once every 14 with 0.75g carbs or would something like 30g carbs prior to strength training take care of it?[/quote]
30g pre-training will not keep your glycogen stores full and thus donât negate the need for an occasional 150-200g of carbs every 10-14 days.
During a strength session you use up anywhere between 50 and 150g of carbs for energy (depending on volume, load, density and exercise selection). So even with 30g pre-workout you will eventually deplete your glycogen stores⌠not to mention that the brain uses 100-150g of glucose per day until your are in ketosis.
30g pre-workout is enough to spike insulin, help transport amino acids into the muscles during the session (provided that your loaded up on aminos before hand and during the workout) and REDUCE glycogen depletion.
Considering your recommendation to someone above for pre/post nutrition, are you back to recommending no carbs for fat loss (besides the occasional carb up)?
[quote]Christian Thibaudeau wrote:
- I donât like to overdo cardio of any type. I only use it if it is truly needed as a tool. Iâve trained several bodybuilders who did no cardio during their prep⌠some that did the cardio only for a few weeks and some who did it from the start. Only do it when it is absolutely needed as there will always be potential drawbacks, regardless of the type of cardio.
[/quote]
When you say âonly do it when it is absolutely neededâ does that mean only do âextraâ or just in general? If in general would you then not recommend any cardio in the off season?
[quote]Christian Thibaudeau wrote:
- I find sprints and, to a lesser extent, intervals to actually be draining on the CNS. So although it is true that they can actually have a positive effect on HTMU recruitment, they can also contribute to CNS fatigue, which is one of the worst thing that can happen.[/quote]
So you generally stick to low intensity I assume?
[quote]Christian Thibaudeau wrote:
30g pre-workout is enough to spike insulin, help transport amino acids into the muscles during the session (provided that your loaded up on aminos before hand and during the workout) and REDUCE glycogen depletion.[/quote]
So you would recommend some carbs pre-workout?
[quote]pumped340 wrote:
Considering your recommendation to someone above for pre/post nutrition, are you back to recommending no carbs for fat loss (besides the occasional carb up)?[/quote]
My recommendations are always on a case-by-case basis. I have no universal nutritional philosophy.
[quote]Christian Thibaudeau wrote:
[quote]MAF14 wrote:
[quote]Christian Thibaudeau wrote:
[quote]JP1994 wrote:
Well, what I want to know is Iâm 180, and I am looking at the anabolic diet, and thinking if its worth doing for fat loss?
Iâm a skinny fat body type and need to drop like 15-20lbs to get cut up for summer, no more than that or I will end up too skinny, so any help would be appreciated.
Iâm 15 and was wondering if it was safe to use this diet at my age, or if I just eat a slightly restricted diet would I lose some fat?
I want to get cut by June/July. If you want to help me PM me to, thank you. [/quote]
- Donât think in terms of âweight to loseâ. From experience, when someone loses 15-20lbs IF HE DOESNâT LOSE MUSCLE he will lose around 8-13lbs of fat, 2-4lbs of glycogen + intramuscular water and 3-5lbs of water from other places in the body. That is pretty much the ratio to expect provided that you do not lose muscle tissue.
From experience, most people who are âfatâ (fat to me is when you have no definition whatsoever, not the slightest line on the abs for example) grossly underestimate the amount of fat they have to lose to look defined. I always say that when a man is starting to show some line on his abs he has about 20lbs to lose to be really defined and 30lbs to be in contest-like shape.
Now, you may very well only have 15-20lbs to lose to look ripped, but I doubt it. In fact, if you go on the anabolic diet (a good diet, but I find the weekend carb-up to be excessive) you will lose about 7lbs the first week alone (a lot of it will be water and glycogen stored in the muscles).
Then again, to you âbeing cutâ might simply mean having some abdominal definition. To me, being âcutâ is having a hard time even pinching skin because of the lack of fat. So to get to YOUR level of âcutâ you might only need to lose those 20lbs.
Still, I wouldnât go by the scale. What if you lose 20lbs and still look bad? From experience someone who is 160lbs and not ripped will look much smaller than someone who is 150lbs but ripped. Note that both cases are very small IMHO, but the lighter guy will still âlookâ bigger.
- Yes the anabolic is perfectly fine and safe for your age. But I donât like the extensive weekend carb-up and excess of saturated fat. Read my article âRefined Physique Transformationâ for more info on proper low-carbs dieting.[/quote]
so would you still recommend for someone around 20% BF to do the carb-up once every 14 with 0.75g carbs or would something like 30g carbs prior to strength training take care of it?[/quote]
30g pre-training will not keep your glycogen stores full and thus donât negate the need for an occasional 150-200g of carbs every 10-14 days.
During a strength session you use up anywhere between 50 and 150g of carbs for energy (depending on volume, load, density and exercise selection). So even with 30g pre-workout you will eventually deplete your glycogen stores⌠not to mention that the brain uses 100-150g of glucose per day until your are in ketosis.
30g pre-workout is enough to spike insulin, help transport amino acids into the muscles during the session (provided that your loaded up on aminos before hand and during the workout) and REDUCE glycogen depletion.[/quote]
thank you⌠much appreciated
Hello Coach,
Not so long ago you made mention to me that you believed that a CYCLIC approach was best, during low carbs dieting i.e. high pro/low fat, med pro/med fat, low pro/high.
My question:
- What would you recommend the amount of nutrients be on each respective day?
I am currently experimented and the numbers look like this -
High Pro/Low fat: 2g/lb/0.4g/lb
Med Pro/Med fat: 1.5g/lb/0.65g/lb
Low Pro/High fat: 1g/lb/0.8g/lb
Thoughts?
Thanks in advance,
GJ
Thanks for the reply I know youâre really busy
that periworkout protocol makes sense
I caught something in a few of your posts lately about HIIT
Have you changed your thinking or learned more on HIIT type training?
I totally get the CNS problem and have had the troubles you get with that but with my current physiological state I was thinking about trying your Running Man program again because it did work when I was lean.
(before kids, practice and age) 
Any changes you would suggest to that program, slow go cardio has never truly worked for me even when I competed way back in school. I was thinking of adding about 2 days a week on thigh day and later on off day
Thanks again
(again I am insulin bio signature more than any other)
chin 7.1, Cheek 8.2, Pecs 7.9, Tris 7.4, Subscap 11.8, Mid axil. 14.4, suprailiac 25.7, umbilicus 31.4, knee 11.8, calf 11.1, quad 9.9, hams 8.5)
Hey Thib,
What are your thoughts on dairy and fat loss? I have been drinking the Gironda hormone shake (listed below) feel great but appear to look very bloated and softer. What would you recommend in place of mixing it with dairy?
Vinceâ??s special protein drink made of 12 oz half and half, 12 raw eggs, 1/3 cup milk-and-egg protein powder, 1 banana. (Make one to three mixtures of this formula and drink throughout the day, between meals, and before retiring)
merci!
Hey Thib,
What are your thoughts on dairy and fat loss? I have been drinking the Gironda hormone shake (listed below) feel great but appear to look very bloated and softer. What would you recommend in place of mixing it with dairy?
Vinceâ??s special protein drink made of 12 oz half and half, 12 raw eggs, 1/3 cup milk-and-egg protein powder, 1 banana. (Make one to three mixtures of this formula and drink throughout the day, between meals, and before retiring)
merci!
Quick question
On this protocol you described for me
Is the timing still
-20 min first 500 ml and
-5 min second 500 ml of ANACONDA/MAG-10
& MAG-10 sipped during first half of workout
I would suggest:
PRE-WORKOUT
ANACONDA 2 scoops
MAG-10 1 scoop
DURING WORKOUT
MAG-10 1 scoop
45-60 MINUTES POST-WORKOUT (OPTIONAL)
Whey protein 1-2 scoops (25-50g)
Glutamine 0.2g per pound of bodyweight
Glycine 0.1g per pound of bodyweight