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Published by Glenn Richards.

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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


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.


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.


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)


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.


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.


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.


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.


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:


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.


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


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.


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


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


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.


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.


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


TRICEPS Triceps Pushdown 8 - 10

ABDOMINALS Reverse Cruncher 15 - 25

BICEPS Bicep Curl 8 - 10


Post circuit abdominals

15 - 25 on each

Rope crunchers

Pole twist

Twisting elbow to knee

sit up

Hanging hip flexors

Crunchers


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.


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


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.


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.


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).


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.


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.


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.


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.


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.


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.


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.

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