Source: Solimena Lab and Review Suckale Solimena 2008 Frontiers in Bioscience

Short High Intensity Training Workouts (HIT) Can Help Regulate Blood Sugar

According to a recent study extremely short duration high intensity training significantly improves insulin action in young healthy males. Type 2 diabetes is a very health problem here in the United States and in developed countries- a veritable pandemic affecting millions of children and adults alike. While it has been conclusively established that the risk of developing Type 2 diabetes can be reduced by regular exercise [1]. It is also true that most people find it difficult to consistently follow a routine due to lack of time as conventional exercise guidelines call for at least an hour of aerobic type activity five times a week. The commitment required for such training protocols are beyond the means of most living within the constraints of the very hectic realities of modern life. As many experts in the field have noted, in order for an exercise protocol to as well as a health benefit for the individual, not only should the regime reliably modify key disease risk factors, it must also be plausible to implement.”[2]

Short high intensity training increases aerobic function and insulin action

Brief high intensity training workouts (HIT) have been demonstrated to produce improvements in aerobic function, but it was previously unknown whether high intensity training had the capacity to improve insulin action and hence glycemic control. The study, done published in BMC Endocrine Disorders proves that it does just that!

For the study 16 young men in their early twenties underwent a regime of 15 minute high intensity training type workouts for a period of two weeks. Aerobic performance testing as well as an oral glucose tolerance test were administered both before and after the training period. What researchers found after the two week period was that there was a significant increase in insulin action in addition to an increase in aerobic performance.

Notably the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26%), fasting plasma insulin and glucose concentrations were unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations after training. Insulin sensitivity, as measured by the Cederholm index, was improved by an average of 23%, while aerobic cycling performance improved by 6%.

High intensity training is a realistic training paradigm to improve insulin action

The study concluded that: “the efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable…This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.”[2]

References: 

1. Pedersen BK, Saltin B: Evidence for prescribing exercise as therapy in chronic disease. Scand J Med Sci Sports 2006

2. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males- John A Babraj , Niels BJ Vollaard , Cameron Keast, Fergus M Guppy, Greg Cottrell and James A Timmons

Kevin Richardson is the creator of  Naturally Intense High Intensity Training 10 Minute Workouts™  and one of the most sought after personal trainers in New York City.

High intensity training can help reduce visceral abdominal fat.

High Intensity Training Reduces Visceral Abdominal Fat

There is an irony to our current health situation here in the United States and in developed countries. At a time in our history when more people than ever before are overweight the exercise and fitness industry is a multi-billion dollar giant that continues to grow even in times of economic contraction. We spend more money on exercise programs than ever before- most do little and some are so extreme that any weight loss derived cannot be realistically sustained so waistlines are not going down and staying down. The conventional approach to losing fat around the abdominal area has always been primarily aerobic exercises and most can attest that you don’t exactly get a six pack from running or being on the bike/treadmill/StairMaster/Elliptical Machine for hours and end. What has been proven time and time again by those in the trenches for reducing abdominal fat and creating the elusive toned and sculpted physique is weight training or more precisely high intensity training.

High Intensity Training As A Time Efficient Solution To Reducing Visceral Abdominal Fat & Improving Your Health

With an obesity rate of nearly 34% here in the United States and with most of those individuals suffering from the cluster of metabolic syndromes associated with a high body mass index and high visceral abdominal fat levels such as hypertension, Type II diabetes and cardiovascular disease, society as a whole need simple and long term solutions to being able to help people lower their body fat levels. The small time commitment of high intensity training is certainly a major part of the solution and more and more studies are pointing in that direction. High intensity training for a long time has been associated solely as a means toward increasing strength and muscle mass, but as more and more studies are conducted, researchers are discovering that high intensity training can not only help increase your endurance but also have a significant effect on the reduction of your body fat- specifically that layer dangerous layer right around your midsection. Read our article- The Dangers of Visceral Abdominal Fat.

Effects Of High Intensity Training On Body Composition & Visceral Abdominal Fat

A study published in Medicine & Science In Sports Exercise- the  journal of the American College of Sports Medicine found that high intensity training was far more effective than conventional prolonged low intensity training programs in reducing overall body fat and quite importantly- reducing abdominal visceral fat. It has been firmly established that high visceral abdominal fat levels not only present a cosmetic problem, but significantly increases the risk of cardiovascular disease and hypertension.

The study examined the effects of exercise training intensity in middle aged obese women with metabolic syndrome. The women were split into three groups-

• Group One maintained their regular levels of daily activity with no exercise added and served as a control for the experiment.
• Group Two engaged in a conventional low intensity prolonged exercise program five days a week similar to recommended protocols.
• Group Three engaged in brief high intensity training sessions three days a week.

To accurately determine body composition changes, researchers used single slice computed tomography scans to observe abdominal fat and thigh muscle cross sectional areas. Body fat percentages were calculated using air displacement plethysmography.

Conclusions: High Intensity Training Is More Effective At Reducing Visceral Abdominal Fat

The findings from the study: The high intensity training group significantly reduced their total abdominal fat and subcutaneous abdominal fat whereas there were no statistically significant changes in any of these parameters in the control group or the low intensity exercise group.

Conclusions: Data from the study found conclusively that body composition changes are indeed affected by the exercise intensity and that high intensity training is far more effective at reducing visceral abdominal fat and subcutaneous abdominal fat.

So if you are serious about getting your midsection into shape and improving your overall health, you might want to give high intensity training another look!

Kevin Richardson is one of New York City’s most sought after personal trainers and the creator of Naturally Intense High Intensity Training 10 Minute Workouts. Get a copy of Kevin’s award winning free weight loss ebook here and visit his official website at www.naturallyintense.net. 

How To Build Your Lower Abs: The Problem Area 

For most- both men and especially women,  the lower abdominal region is their trouble spot. Even for those in relatively good shape the question always seems to arise on how do you build your lower abs and make that region right under your belly button flat and tight. Firstly, I should explain the structure of the abdominal muscles. The upper region of your rectus abdominus is relatively heavily muscled and can be easily developed which is what gives you that unmistakable six pack when the area is low in subcutaneous fat. Most people that diet properly and are able to reduce their overall body fat will start seeing their upper abdominals even if they are marginally developed but not their lower abs. 

You can clearly see that your lower abs are not thickly muscled like your upper abs

The problem is that your lower abdominals are more of a thin sheath of muscle as opposed to the thickly muscled blocks of your upper abdominals. Thus you can do all the exercises in the world, but to have prominently visible abs, you must have low body-fat levels in your stomach region. Since there is so little to the lower region, in terms of protruding muscle, you really have to get your overall body fat levels down to the lowest levels in order to see them. In fact when I work with bodybuilders and fitness models preparing them for contests that way that you would determine whether or not they are competition ready and at their best is when you can see the ridges of their lower abs and some vascularity in that area as well. 

How To Build Your Lower Abs: Exercises That Target The Region 

From an exercise standpoint the lower abs serve to rotate the pelvis inwards towards the ribcage so any movement such as reverse crunches or leg raise type exercise will focus on that area- but it more a matter of strengthening the region that building it up as there really isn’t that much to build. At the end of the day it comes down to how much you can reduce your body fat levels and the same holds true for your upper abdominals as well. You can do sit ups until you are blue in the face, train your abs everyday and still not see much of anything as such movements only work the muscle but do little to get rid of the layer of fat obscuring your abs. 

How to Build Your Lower Abs: Too Many Abdominal Exercises May Cause A Protruding Stomach 

That being said, train your abdominal muscles the same way that you train any other body part and don’t overdo it. Your goal should be to ensure that your midsection is strong and balanced and by training them everyday with a slew of exercises you are only over-training the area and may in some instances even over develop your abdominals. Once problem that I have seen happen with people that go too far is that they develop very blocky type abs- which may look impressive when their shirt is off but the blocks protrude outwards and give the appearance of a big gut when they are wearing clothes- which is certainly not what most people are looking for and is almost impossible to completely reverse. You see it as well with individuals that use anabolic steroids as their abdominals become far bigger than they ordinarily would be and thus they have to suck their stomach in to not look like they have a beer gut- which isn’t really a pretty sight. 

Having Great Lower Abs Comes Down To Your Diet & Your Bodyfat Levels 

The author

For the record- I don’t train my abdominals directly on a regular basis and haven’t done so seriously for over ten years now and they still look exactly the same- lower abs included. It might surprise you as well that the majority of natural athletes with great abs don’t really do much to keep them that way besides watch what they eat. If you follow a properly executed high intensity weight training routine your abdominals get a real workout in the process stabilizing your midsection during heavy movements and again you don’t want to over develop them by doing too much. So less is more if you have been training for several years doing more abdominal work isn’t going to do very much to make them come out more. 

Diet is the key and keep in mind that for your lower abs to be really tight, (especially for women) you really have to work hard to reduce and maintain your body fat to the point where they are visible. Training wise you’ll have a better chance at seeing your lower abs come out from high intensity resistance training rather than conventional aerobic type workouts but the onus still is on your diet. That being said having great lower abs shouldn’t be the be-all-and-end-all of any fitness program. Remember that having a low bodyfat percentage doesn’t always mean that you are healthy and you can have a six pack and still suffer from health related problems. Instead keep your eye on eating well at all times, always have a good and wholesome breakfast and be on guard to avoid processed and refined foods in your diet and of course always eat in moderation. If you train hard and stick to that philosophy in time you just might start seeing your lower abs coming out! 

Get a copy of Kevin’s free award winning weight loss ebook here! Kevin Richardson is one of New York City’s most sought after personal trainers and the creator of Naturally Intense High Intensity Training 10 Minute Workouts. Visit his official website at www.naturallyintense.net. 

How Much Water Do I Need & Can You Drink Too Much Water?

According to estimates, the average male adult needs approximately 12 cups of water per day, the average female just about nine cups. These numbers don’t apply to plain old water as our bodies are able to get water from juices, and even many solid food items, however for those serious about peak performance and optimal health you really can’t go wrong using water as your primary fluid source. For those engaged in intensive regular exercise, especially high intensity training more water is needed on a daily basis- an increase that has been validated by several dietetic associations over the years.

Reasons for increased water intake are:

 • exercise

• high temperature

• low humidity

• high altitude

• high-fiber diet

• increased fluid losses as a result of diarrhea or vomiting

• caffeine or alcohol consumption (Alcohol and caffeine are diuretics which means they cause water loss and could increase the risk of dehydration)

 Water Requirements Are Higher For Those Engaged In High Intensity Training Or Other Activities

Since exercise and a high fiber diet is part of the Naturally Intense System of Diet & Exercise™ I recommend sometimes up to a gallon of water for some based in their bodyweight and activity levels especially since increased protein intake is also an additional requirement for more fluids. Bloating, and water retention is often a sign of inadequate water intake, as such the more you drink, the less water your body will retain. As a rule the more water you drink the less water your body will retain and I have seen some clients over the years lose as much as 10-15 lbs of water weight in the course of a week simply by regulating their sodium intake and ensuring adequate hydration levels.

When Should I Drink Water? Some Useful Tips From The Field!

Thirst tells us we need water, but the thirst mechanism cannot be relied upon to meet our water needs, since by the time you are thirsty, you are can already be slightly dehydrated. Mild dehydration occurs with as little as 1 percent loss of body weight. My suggestion is to to drink water during the day, and taper off the amount as the day goes on so that you can stop drinking at least an hour or two before bedtime. This is a good practice that prevents you having to wake up too often during the night and having your sleep patterns affected by your fluid intake

On days that you exercise, your water intake is most important. You will see a significant drop off in your performance if you do not drink an adequate amount, and it is my recommendation that you not engage in high intensity training if you have not drunk enough water during the day. My clients are often amazed at how well I can tell when they haven’t had enough water before their high intensity workouts. There is inevitably a marked reduction in their strength, endurance and they may experience muscle cramps – especially on warmer days. 

Are There Any Potential Dangers To Drinking Water?

People with kidney problems or cardiovascular disease or other conditions where fluid intake needs to be limited should follow their doctor’s recommendations with correct sodium intake. Always seek advice from your doctor before beginning any new diet or changing eating and drinking habits. Can You Drink Too Much Water? In a word, yes, you can indeed drink too much water but it is a very rare occurrence among adults. Too much water ingested at one time can bring about dilution of sodium levels in the body, which creates a state called hyponatremia.

Electrolyte imbalance of this nature can cause arrythmia, confusion, nausea, seizures and it can lead to comatose states and death. The effects mimic alcohol consumption and as such it is often referred to as water intoxification. The key to remember is that this usually only occurs in infants, athletes involved in long term strenuous activities or in individuals that are somehow mentally impaired. Babies can suffer from hyponatremia by having too much water or from drinking formula that has been diluted too much, as their low weight makes it easy for them to over consume water.

Athletes that are dehydrated during marathon type events can also succumb to hyponatremia, as they drink too much water at one time in an attempt to rehydrate themselves. If they drink plain water without any electrolytes, they can very easily suffer from water intoxification. Finally, the third group at risk are those with some degree of mental impairment, be it organic or as a result of drug and alcohol use. The key to remember about hyponatremia is that it is not caused by drinking too much water, but rather from drinking an enormous amount of water all at one time, and it is very unlikely that anyone would do so under ordinary circumstances.

The media does tend to make a big story out of any deaths attributed to water intoxification, but as sensationalist as they can be, it does not take away the fact that most victims are infants, endurance athletes or people under the influence. The kidneys of a healthy human being can process 15 liters a day, (that is almost 4 gallons) without any ill effects. Keeping in mind that muscle is 72% water, and given their high protein intake, and bodyweights, it is not uncommon for bodybuilders and high performance athletes to ingest between 1 to 2 gallons of water a day. But that amount is consumed over the course of twenty four hours and not all at once, and that number can increase based on weather conditions. So as long as you are not trying to win a water drinking contest, or running a marathon, hyponatremia is not something that you should really be worried about.  

Sources:

The American Dietetic Association. Water: The Beverage for Life. 

 Convertino V.A., Amstrong L.E., Coyle E.F.,Mack G.W., Swaka M.N., Senay L.C. Jr., Sherman W.M. 1996.

American College of Sports Medicine position. “Exercise and fluid replacement.” Medical Science Sports Exercise.

Kleiner S.M. 1999. “Water: An essential but overlooked nutrient.” Journal of the American Dietetic Association.

Kevin Richardson is one of the most sought after personal trainers in New York City and the founder of the Naturally Intense High Intensity Training 10 Minute Workouts™, helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!

High Intensity Training Workouts For Women Increases Bone Density In Post Menopausal Women

Osteoporosis is the loss of bone density over time and the most common type of bone disease. It is estimated that 1 out of 5 American women over 50 have osteoporosis. About half of all women over the age of 50 will have a fracture of the hip, wrist, or spine over the course of their lives and the leading causes of osteoporosis are a drop in estrogen in women at the time of menopause and a drop in testosterone in men. Most women shy away from the idea of weight training and high intensity training in general in favor of more aerobic type exercises and classes however more and more research is affirming that not only weight bearing exercise, but also high intensity training workouts can decrease bone loss- especially among postmenopausal women.

According to a study published in the Journal of American Medical Association, high intensity training using strength exercises have been shown to be an effective way to preserve bone density while also improving overall muscle mass, increasing strength and balance in postmenopausal women. The research was done at Tufts University in Boston, Massachusetts and the subjects ranged in age from 50 to 70 years old. Following a high intensity low volume protocol the 39 women involved exercised twice a week performing five different strength training exercises per session over the course of a year.

High Intensity Training Workouts For Women Increases Bone Density

The findings were quite significant- in the women doing high intensity training femoral neck bone mineral density and lumbar spine bone mineral density increased by approximately 1 to 4.5% while the inactive control group saw a similar DECREASE in bone density of the same regions.  Total body bone mineral content was preserved in the strength-trained women while it tended to decrease in the sedentary women who were used as a control. Also of note, muscle mass, muscle strength, and dynamic balance increased in the strength-trained women and decreased in the inactive women.

High Intensity Training: A Proven Method For Preserving Bone Density & Improving Strength & Muscle Mass

The study’s conclusion:  ’High-intensity training exercises for strength are an effective and feasible means to preserve bone density while improving muscle mass, strength, and balance in postmenopausal women.’

Kevin Richardson is one of the most sought after personal trainers in New York City and the founder of the Naturally Intense High Intensity Training 10 Minute Workouts™, helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!