Leg Day- A Personal Look At High Intensity Training

“No man has ever crossed the border of human suffering”- K. Wotija

I wrote ‘Leg Day’ several years ago after filming my workout DVD and it has since been published in print and praised online as one of  the most inspiring training accounts of all time. I am not sure I deserve that much praise for it, but I wanted to give the public some tangible insight into what my training is like as well as what drives me to take myself above and beyond my limits. I wrote it lying on the floor of the gym immediately after my training session so that I could capture as much as possible in terms of not only what I did, but what I was thinking and I hope it motivates you to higher levels of accomplishment as well.

Author's legs

Leg Day: 10 am

For me, my leg day starts the day before. I always train legs on Sunday but the mental preparation begins on Saturday night. By Sunday morning I have a clear vision of what is ahead and what I need to do to make it a reality. When I finally step into the gym, it is an act that I have rehearsed in my mind over and over again. There is always a certain queasiness in my stomach. A twinge of apprehension that I am not ashamed to admit. My workouts are brutal testaments to the upper limits of human strength and endurance, and just conjuring up images of what is to come, fills me with a sense of dread. But that is what makes it worthwhile. It isn’t ever a walk in the park, but still I do it, and with no one but my inner voice as a guide.

I look up at the clock after a long sip of water from the water cooler. It is exactly 10 am. My lips are pursed in a silent prayer as I make my way over to the leg section of the gym. I never pray for strength or anything so outwardly superficial, I pray instead that the work that I do today will be meaningful in some way. Today I start with stiff legged deadlifts, 135lbs, twenty times, 225lbs 15 times and 315 lbs 12 times, all in rapid, non stop succession, pausing only for as long as it takes to slap on another plate. I am alone today, so I am training fast. Already my breathing is labored and my hamstrings are on fire. But I have more in me and so I do one more set with four 45lb plates on each side.

I set myself over the bar, grab it as hard as I can and use the muscles in the back of my legs to lift it up. I pull, with every sinew straining with the enormous weight until reluctantly, it rises from the chalk dusted gym floor. It comes all the way up and then back down. Up and then down again for a total of six agonizing repetitions. I drop the bar on rep number six after barely getting the weight up and I feel my legs begin to buckle underneath me.

Leg Day- 10:05 am

“Not yet,” I say to myself, there is so much more to do. A quick trip to the water cooler and I am back. It is now 10:05 am. I go straight to the standing leg curl machine and rep out 12 reps with half the stack. With no rest, I do the same with the next leg and then the briefest of pauses to change the weight. Three quarters of the stack now, 12 more reps on each side, hamstrings feeling as if they are ready to snap, and again a weight increase to the entire stack.

Bodybuilding isn’t about lifting weights; it is about making lifting weights harder. An idea that is almost counter intuitive. The goal is to really dig in and squeeze the muscle against the resistance and forcing it to fail. I could easily add more weight to the full stack, but there is no need to, instead I just train faster and make every repetition harder than the last.

Leg Day-  10:09 am

I set myself on the machine and I go into myself to really feel the burn. At rep number 7 the pain is unbearable. My right leg biceps muscles cramping under the weight, but I will not stop. At rep number 10, the weight is barely moving, but I do not yield. Will supersedes the natural instinct to stop as the muscles begin to completely give out. But I want more and somehow, against all logic I get two more repetitions, and with no stop whatsoever, I inflict the same torture upon my left leg. I am back at the water cooler. It is 10:09 am and already the room is beginning to spin. With the hamstring muscles annihilated, it is time for the most painful part, the quadriceps.

Those beautiful muscles that surround the knee and extend all the way up to the hips. As beautiful as they are, there is a price to be paid for them. They are silent monuments to the countless moments of agony.

It starts with leg extensions- first set at 200 lbs for fifty repetitions. I don’t plan the numbers, I just figure out what will be hard and I do it. By number twenty the fire starts. A white, all consuming flame that starts at the teardrop over my knee and spreads throughout my body, searing my very soul. My teeth are clenched and tears begin to well in the corner of my eyes, but I will not stop. There is no one to shout encouragement, today is a lonely endeavor. There is only that inner voice, the one that seems almost older than I am, that gets louder and louder as the lactic acid builds in my legs. That voice that started as a whisper on Saturday night has now grown into an animalistic cry. A cry louder than the pain, with the voice claiming me. Embracing the pain and somehow  finding the strength not only to keep the weight moving, but to find ever fiber in my legs and force them against all that is rational, to contract even harder. At rep 49 I know that 50 is a near impossibility, but that voice just laughs and finds the strength somewhere within me to complete four more.

This is now the point of no return, the place where in order to carry on I have to live completely in the moment, forsaking all thoughts of success or failure or even what is to come next. Every repetition must become a world and a lifetime unto itself, if not I will not endure.  I place the pin at the bottom of the stack after a timed rest of exactly sixty seconds and I go again for my final set, still reeling from the last one.

With the full 250lb weight stack loaded I am a bit more controlled with my cadence. Not out of concern for myself, but for the machine. I have snapped the cable several times before after overloading it with additional dumbbells and losing myself in the intensity of my sets. And so I am a bit cautious. With a deep breath, I begin anew. Staying in the moment, flexing my quads with each painful rep as if it were my last. Somewhere along the way, I lose myself again and thirty-three excruciating reps go by. With a giant slam the weight stack falls to the floor and I heave myself off of the machine and begin falling to the floor, where at least for the briefest of minutes, I can catch my breath.

But I do not let myself fall. Instead I walk drunkenly, on legs made of rubber over to the relief of the water cooler. It is the only comfort I allow myself, as I drink deeply, holding on to the sides of the cooler to support myself, as my legs right now seem to be of little use. Enough water, and I lumber back to the leg press machine and load three 100lb plates and two 45lb plates on each side for my first set.

Without thinking I blast through twenty repetitions before racking the weight and adding four 45lb plates to each side. Loading the weight in it self is a Herculean task at this point. I can barely walk straight and my chest is heaving, my lungs struggling for air, and I have to load all the plates myself. It is all part of the process though, as it helps me focus on what needs to be done, and it keeps me moving, for at this point, if I stop, I shall not be able to continue. Another set of fifteen reps and I feel that my knees are warm enough for the real working set. To the weights already loaded I add another four 45lb plates on each side for a total of somewhere in the vicinity of 1,500lbs. The machine cannot hold any more plates, but to be honest, I don’t care at his point. I have a job to do.

I sit in the machine, set my feet against it and push with all that I have.  The strain of the weight is indescribable. For a second a pulse of fear grips me as I have a realization that there is the equivalent weight of half of a car over me. Any mishap would most likely result in my immediate demise, but I welcome the realization. It keeps me centered on the need for absolute clarity in focus, and the fear is only a passing pulse. Fear has no place where I am now. I lower the weight ever so slowly, knees coming down to almost meet my shoulders, with every muscle screaming as the burden becomes greater and greater. The weight stops for a second and then I explode it upwards. Once, twice, establishing an insane cadence as once again I am overtaken by the fire.

At rep eighteen the sled starts slowing down, as gravity and the laws of physics find their way back into my reality. Pain is all I feel, and yet I carry on. Eighteen is not a good enough number, so I must get to twenty. Holding the weight for a moment of relative calm, I steel myself and eek out two last punishing reps. I rack the weight and the whole machine sways. I pull myself up with my hands, my legs are not up to the task at this point, and I feel the beginnings of a cold sweat.

Out of the corner of my consciousness I see the other members of the gym staring over at me, perhaps wondering what demons drive me to do what it is that I do, but it is only a flicker, as I go back into myself and struggle for control so as not to pass out from the growing nausea and dizziness. I take the weights off- and it seems an age has passed before all the plates are removed. While I am putting them away I am concentrating on my breathing, regularizing it and consciously slowing the pounding in my chest. It is remarkable that no matter how many times I do this, it is always so much harder. Weights racked, I allow myself a minute to sit down before a much needed trip to the cooler, which is now several miles away. I decide against the water break and instead opt to grab the 100 lb plate and start doing vertical jumps. Going down slowly into a full squat position and then exploding upwards, leaving the ground with a terrifying force before falling back into the full squat position. The hundred pound weight helps me to not hit any of the lights overhead, as it has happened before in the past. It also makes it harder, much harder. I barely get twelve jumps before I freeze in the squat position for a count of ten then do a total of ten more jumps. Another full stop in the bottom position for a count of ten before doing eight more jumps.

Leg Day- 10:15 am

My legs are now beyond pain- there is only a numbing ache. I can hardly catch my breath, though and on the eighth jump I drop the hundred pound plate, which has now etched a groove into my upper arms and lower forearms. I try to stand and for a split second everything goes dark. I fight the darkness, not letting it hold me in its grasp, and instead make my way over to the water cooler, swaying as I walk. I make it and drink once again the coldest and most satisfying drink of my life. I stay there for a while, breathing in between sips, until my eyes can focus once again and the ringing in my ears begins to subside. I glance at the clock. It is 10:15 am, but for me an eternity has come and gone several times over.

I limp over to the donkey calf machine and groan as I bend to place the pin at the bottom of the stack. I set myself on the machine and without pause begin my first set of one hundred reps. The counting in my head is somewhere far away as the searing pain in my calves seem to almost fill my ears. Around number seventy I let out a growling scream that is long overdue (although I am told afterwards that I screamed quite more times than I realized). At one hundred there is the blissful relief of putting down the weight, but the bliss is short lived as I load four 45 lb plates on top of the machine for my next set which will be all the weight the machine can hold, plus 180 extra pounds. The second set of one hundred reps is almost unconscious and I do not recall much save the sweet sound of the weight slamming down as I finish the set. I add another two 45 lb plates and begin what looks to be my last set.

I never plan my last sets- they just happen when my body insists that it has had more than enough. This set is harder than all the others, and at my twenty-fifth rep I start to feel as though I am not going to make it. I am truly at the limit of my powers of endurance, and my legs begin to tremble with the strain, but I do not stop. Instead I think about why it really is that I do this to myself. I think of my family, and how very much what I do here serves to provide them with a better life. I think of my training partners, every one that has been here over the years shouting encouragement and believing in my ability to do what seems to be the impossible. I think of that wide eyed boy that I once was and how far I have come on my road. I think of my clients, my fans, well wishers and all those who I have inspired and who, one day I will inspire. I think of you, and in doing so, I find it. The will.

The nerve to keep on going through my own self inflicted hell. Almost magically the count reaches to one hundred and the weight slams to the floor. Gratitude flows over me, overwhelming even the unmentionable pain. Gratitude for being able to have survived yet another day of the impossible, and gratitude for all of you that are not here, but who helped me along the way. Through blurry eyes I look up at the clock from where I am, as I cannot possibly move for at least another five minutes or so and I note the time. It is 10:20 am.

Kevin Richardson is one of the most sought after personal trainers in New York City a lifetime drug free bodybuilding champion and the creator of Naturally Intense High Intensity Training. Get a copy of his natural bodybuilding DVD here.

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Kevin Richardson is a champion natural bodybuilder, one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training™

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High intensity weight training is a scientifically proven way to reduce body fat.

High Intensity Weight Training Helps You Lose Weight And Keep It Off!

Most equate aerobics with weight loss not high intensity weight training. Weight training is generally perceived as an activity for those interested in building big and bulky muscles and not for people trying to lose weight, however as many who have been frustrated by their lack of progress on the treadmill can attest- weight training or more specifically high intensity weight training is the best way to tone up and slim down. The fear of building oversized muscles is understandable- as television, books and magazines regularly bombard us with images of steroid using male and female bodybuilders- a look that most find unappealing. The reality is that without resorting to unmentionable combinations of drugs, while following a regime calling for enormous quantities of food far above what the average human being could regularly consume, even the hardest and most conscientious weight trainers will never get that big naturally. It simply doesn’t happen by accident.

What does happen however to the men and women that dare to weight train hard and heavy is that they get smaller as they see their body fat levels reduced from the high intensity weight training. Your muscle size will increase if you weight train correctly, but not in titanic proportions, just enough to give your body a toned and sculpted look as your body fat is reduced from the increase in metabolism that results from high intensity weight training.

Low Intensity vs High Intensity Weight Training

If you are serious about losing weight and toning up science says you should focus your energy on high intensity weight training using challenging not overly light weights to burn more calories! A study conducted at Georgia Southern University had participants performing resistance exercises at low intensities using a little less than half of their maximum weight for 15 repetitions during one session and the same resistance exercise at a higher intensity and heavier weight for 8 repetitions at 85 % of their one repetition maximum. After measuring the subjects for up to 2 hours after the workouts, researchers discovered that the heavier weights and higher intensity exercise produced a far greater excess post exercise oxygen consumption (EPOC) than the higher repetition low intensity exercise. [1] Excess post exercise oxygen consumption (EPOC) is associated with an elevated consumption of fuel in the body causing fat stores to be broken down and free fatty acids (FFA) released into the blood.[2]

High Intensity Weight Training And Weight Loss In Women

Several long term studies also support the idea that high intensity weight training is an efficient method of losing body fat thanks to the metabolic boost that occurs after the workout. One six year study of 122 post menopausal women published in Medicine & Science in Sports & Exercise concluded that ‘resistance training is a viable long-term method to prevent weight gain and deleterious changes in body composition in postmenopausal women.’[3] Researchers used previously sedentary women in their fifties and had them perform eight basic weight training exercises for two sets at 70% to 80% of their one repetition maximum three times a week plus progressive weight bearing stretching and balance movements. Body weight and fat percentages were measured annually using anthropometry and dual-energy x-ray absorptiometry. After adjusting for age, years on hormone therapy, change in lean soft tissue, baseline body composition, and baseline habitual exercise they saw a significant reduction in body weight, fat and trunk fat  over the six year period due to the weight training exercises. Interestingly enough those that did more military presses and squats had the highest reduction in weight and body fat.

Another study published in the American Journal Of Clinical Nutrition of 164 postmenopausal women doing high intensity weight training twice a week for two years suggested that

strength training is an efficacious intervention for preventing percentage body fat increases and attenuating intraabdominal fat [visceral abdominal fat] increases in overweight and obese premenopausal women. This is relevant to public health efforts for obesity prevention because most weight gain can be assumed to be fat, including abdominal fat. [4]

The study went on to say that American women ages 23-44 on average tend to gain 0.5 to 1 kg per year, most of which is fat and recognized that although few midlife women participate in any form of strength training, it should be considered as an intervention for preventing age-associated fat increases in the this population.

High Intensity Weight Training Works for Everybody!

What does this mean? Simple, the stereotype that weight training is for men or that weight training gives you oversized muscles needs to be put aside as it is simply untrue. Most gym goers and exercise enthusiasts that focus on aerobics as their primary activity see little in terms of long term body composition change while negative and erroneous attitudes towards weight training prevent most (especially women) from utilizing a form of exercise that is scientifically proven to be effective for weight loss, overall body fat and visceral abdominal fat reduction. So pick up some weights and learn to challenge yourself in the weight room- you will be all the better for doing it!

References
1.          Thornton MK, Potteiger JA. “Effects of resistance exercise bouts of different intensities but equal work on EPOC.” Medicine & Science in Sports & Exercise

2.         Bahr R (1992). “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica. Supplementum

3.         Bea JW, Cussler EC, Going SB, Blew RM, Metcalfe LL, Lohman TG. “Resistance training predicts 6-yr body composition change in postmenopausal women.” Medicine & Science in Sports & Exercise

4.         Schmitz KH, Hannan PJ, Stovitz SD, Bryan CJ, Warren M, Jensen MD. “Strength training and adiposity in premenopausal women: strong, healthy, and empowered study.” American Journal of Clinical Nutrition

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. Get a copy of his free weight loss ebook here.

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Post tags: body fat, high intensity training, weight loss, weight training

Studies have found that high intensity training can signifcantly reduce symptoms of depression

High Intensity Training As An Alternative Treatment for Depression

Clinical depression is unfortunately a common occurrence in the United States. According to statistics from the U.S. National Comorbidity Survey, 16% of Americans will suffer from a clinically defined depressive disorder during the course of their lifetime and conventional treatments can be often difficult to administer. Among the cases looked at by the Cormorbidity Survey only 22% received adequate treatment leaving the majority without proper treatment or diagnosis.(1)  Further compounding the problem is the high rate of adverse effects that come from the use of antidepressants and the high dropout rates among users. This phenomena is particularly stronger among older adults who studies have shown to be less tolerant of antidepressants than their younger counterparts. Meta-analysis of antidepressant trials in older adults found that the dropout rate was 25% with 60% experiencing what were termed adverse effects during an average treatment period of only 5 weeks.(2) That being said the search for viable and non toxic alternatives for the treatment of depression should be a key priority in mental health research, especially for the older members of our population. Exercise has thus far been positively viewed as a potential alternative treatment with most of the research focusing on the use of aerobic exercise. However randomized controlled trials have also identified significant improvements in clinically depressed older and younger adults, both male and female through the use of resistance training. (3-7)

Weight Lifting Found To Be As Effective As Aerobics In Relieving Depression

One study conducted at the University of Rochester and published in the Journal of Consulting and Clinical Psychology found that weight lifting was as effective as aerobic exercise in improving clinical depression.(6) The study involved 40 women, all clinically diagnosed with a depressive disorder who were randomly assigned to three groups for 8 weeks- one group with a exercise regiment involving running (aerobic exercise), the second group employing a weight lifting program while the final group remained on a wait list as a control doing no extra activities during the two month period. Subjects were reassessed during the course of the study, after the study and then at 1, 7 and 12 month follow up intervals. The results were consistent across the board with both exercise regimes- running (aerobics) and weight lifting significantly reducing depression as compared to the control group even though no truly significant fitness changes were seen in either group. The study concluded that both forms of exercise were equally effective and that an aerobic effect was not responsible for improvements in depression among people who exercise.

Exercise Intensity Is Directly Related To Relief Of Depressive Symptoms

Another study, published in the Journal of Gerontology sought to discover whether there was a relationship between the intensity of the exercise performed and the degree of reduction in depression among older adults. In this randomized control trial sixty older adults with diagnosed depressive disorders were assigned to three groups. Group one involved supervised progressive resistance high intensity training at a threshold of 80% of their maximum load for three days a week for eight week period. Group two involved low  intensity progressive resistance training at 20% of maximum load for the same length of time and group three received standard care from their GP with a mandate to not exercise for the duration of the trial.

The study found a whooping 50% reduction in the Hamilton Rating Scale of Depression in 61% of the high intensity training group and that ‘strength gain was directly related to the reduction in depressive symptoms’. (8) Vitality quality of life scale improved more in the high intensity group than the others and while sleep quality was improved in all participants the greatest relative change took place in the high intensity training group. With such impressive results there is a real need for much further research into whether this could be a clinically prescribed treatment for depression and possibly an alternative to the use of anti-depressant medication. One important factor that needs to be studied is the duration of exercise sessions required to effect a reduction in depressive symptoms as all of the exercise protocols used in the trials lasted for the standard time of 60 minutes each. One of the biggest drawbacks to the use of exercise as a tool for people suffering from depression is the fact that the motivation required to train for an hour three times a week is hard to come by within the general population, much less an individual suffering from depressive disorders. However, with so much research showing that short high intensity sessions, lasting anywhere from 6 to 10 minutes can bring about increases in strength, muscle mass, endurance and coordination it might be a more viable alternative for individuals who would find it difficult to stick to a longer regime.(9)(10)(11) In addition some data suggest that ‘a low-frequency, high intensity approach to training is associated with greater long-term adherence as compared with a high-frequency, low-intensity approach.’(12)

So certainly more in terms of research is needed and many argue that the lack of it stems primarily from the enormous profit that depression provides to pharmaceutical companies, who have considerable power over mental health policy and protocols and that there would be little to be gained if depression could be treated simply by having someone exercise three days a week. Whatever the reasons, it is indeed a potentially invaluable tool that could in some way help the millions suffering from depression.

Related Articles: Is Exercise As Effective For Relieving Depression As Therapy and Medication?

References:

1. Hirschfield RA, Keller M, Panico S, et al. The national depressive and manic depression association consensus statement on the under treatment of depression. Journal of American Medicine

2.Mittman N, Hermann N, Einarson T, et al. The efficacy safety and tolerability of antidepressants in late life depression: a meta-analysis. Journal of Affective Disorders.

3. McNeil K, LeBlanc E, Joyce M. The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology of Aging

4.Blumenthal JA, Babyak MA, Moore KA, et al. Effects of exercise training on older patients with major depression. Archives of Internal Medicine

5. Singh NA, Clements KM, Fiatarone MA. A randomized controlled trial of progressive resistance training in depressed elders. Journal of Gerontology Medical Sciences

6.Doyne EJ, Ossip-Klein DJ, Bowman ED, Osborn KM, McDougall-Wilson IB, Neimeyer IB. Running Versus Weight Lifting in the Treatment of Depression. Journal of Consulting and Clinical Psychology.

7. Martinsen EW, Hoffart A, Solberg O. Comparing aerobic and non aerobic forms of exercise in the treatment of clinical depression: a randomized trial. Comprehensive Psychiatry

8. Singh NA, Stavrinos TM, Scarbeck Y, Galambos G, Liber C, Singh MA. A randomized controlled trial of high versus low intensity weight training versus general practitioner care for clinical depression in older adults. Journal of Gerontology: Medical Sciences

9.Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN,Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied Physiology

10. Coyle EF. Very intense exercise-training is extremely potent and time efficient: a reminder. Journal of Applied Physiology

11. Burgomaster KA, Howarth KR, Phillips S, Rakobowchuk M, MacDonald MJ, McGee SL, Gilba MJ.Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans.Journal of Applied Physiology

12. Gilba MJ. High-intensity Interval Training: A Time-efficient Strategy for Health Promotion. Canada Current Sports Medicine Reports.

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. Get a copy of his free weight loss ebook here.

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Post tags: depression, high intensity training, self image

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.

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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. 

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Post tags: body fat, exercise, flat stomach, high intensity training, training tip, weight loss

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!

Related Articles:

Six Pack Abs- It’s All About What You Eat

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. 

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Post tags: flat stomach, high intensity training, weight loss

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.

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Kevin Richardson- celebrity Personal Trainer New York City is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder, head of Naturally Intense™ Personal Trainers NYC and one of the most sought after personal trainer in NYC.

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Post tags: eating tips, health tips, high intensity training, toxins, water

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.’

References:

1. High-intensity resistance training and postmenopausal bone loss: a meta-analysis.Martyn-St James M, Carroll S. Osteoporos Int. 2006

Get a copy of Kevin’s free weight loss ebook here!

Kevin Richardson- celebrity Personal Trainer New York City is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder, head of Naturally Intense™ Personal Trainers NYC and one of the most sought after personal trainer in NYC.

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Post tags: exercise, high intensity training, osteoporosis, women's health

Want To Try Out Our High Intensity 10 Minute Workouts? Here Is Your Chance!

As a way to help more and more people have a chance to experience the ten minute workouts that have been the cornerstone of the Naturally Intense System of Diet & Exercise™
for the past 19 years, we have set up a Meetup Group where as a group you can come in and see for yourself how effective our ten minute workouts can be at no cost!  Here is our 10 Minute Workout Meetup Information:

Get Better Results In Less Time With Effective 10 Minute Workouts!

Kevin Richardson is one of the most sought after personal trainers in New York City a champion lifetime drug free bodybuilder and founder of the Naturally Intense System of Diet and Exercise. He has used his system of 10 minute workouts and holistic dietary approach to help hundreds get into the best shape of their lives over the past 19 years of his career as a personal trainer and is a living testimony himself to its effectiveness! Here is why you owe it to yourself to attend the Meetup:

Why You Should Try Our Naturally Intense™ 10 Minute Workouts:

• Experience An Exercise Program That Fits Into Everyone’s Schedule!
• Lose Weight With A Simple and Time Tested Program That Helps You Keep The Weight Off!
• Increase Your Endurance In A Fraction of the Time From Our High Intensity Workouts!
• Increase Your Strength & Muscle Mass!
• Long Term Weight Loss & Decreased Body Fat From Building Healthy and Natural Muscle!
• Safe For Everyone At Any Age Or Fitness Level!
• Have A Chance To Meet With Kevin & Get Hands On Help With Your Diet From One Of The Experts In The Field

You’ll have a chance to try out our Naturally Intense™ 10 Minute Workouts and see for yourself why people regularly commute from as far away as North Carolina on a weekly basis to train with Kevin and his team! The System works!

Note that there is no fee for this Meetup- we take care of all associated gym and training fees for the day!

Please come ready to workout, lockers and showers are available.

Looking forward to seeing you there!

Kevin Richardson, NYC Personal Trainer
Founder, Naturally Intense System of Diet And Exercise™
Call for more information at 1-800-798-8420

See the full event details, including location, at http://www.meetup.com/10-minute-workouts-naturally-intense/calendar/12382309/.

Get a copy of Kevin’s free weight loss ebook here!

Kevin Richardson- celebrity Personal Trainer New York City is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder, head of Naturally Intense™ Personal Trainers NYC and one of the most sought after personal trainer in NYC.

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Post tags: 10 minute workouts, high intensity training, naturally intense, personal training

Most are frustrated by their lack of results on the treadmill- now we know why!

Aerobic Exercise Will Not Help You Lose Weight- High Intensity Workouts Will!

The party line for years has been that aerobic exercise will help you burn fat and increase your overall endurance, while brief high intensity workouts only work the muscles and have no bearing on fat loss or increasing cardiovascular capacity. Since the 1980′s this has been the gospel handed down from so many accedited organizations while real world results have done little to support it. More and more people are doing aerobic type exercise and yet few see truly significant results in the gym, while for almost two decades programs like the Naturally Intense System of Diet & Exercise ™with its 10 minute workouts have helped literally hundreds of people from fitness models, bodybuilders, actors and performers to housewives and business people lose weight and get into cover model shape all while improving their endurance from only high intensity workouts with weights. Research has come a long way in validating what has been my life practice- namely the use of high intensity workouts to help build muscle, reduce fat and improve endurance and it has been a long and hard road over the years, but the success of all those that I have trained over the years in addition to my own success as a lifetime drug free bodybuilder and martial artist has always served as the incontovertible proof that 10 minute workouts do indeed work better than traditional programs. Now we have the science to prove it as well and it is my hope that it helps the general population begin to get real results from their fitness programs as so many fall short and are frustrated by their lack of success following traditional training protocols.- Kevin Richardson, NYC Personal Trainer and founder of the Naturally Intense System of Diet & Exercise™.

It’s a common cause of frustration, you go to the gym, sign up for an aerobics class or maybe hit the treadmill for an hour or so, and you feel really great about starting your weight loss program. However after a month of all that hard work and sweat, the results are less than spectacular. You love the way you feel during your workouts but the needle on the scale hasn’t really moved much. Maybe you aren’t doing enough, so you logically increase your efforts. Instead of going to the gym three times a week, now you are now going five days a week, maybe even six- but still to no avail. You are not looking anything like the models in the gym commercials and you can’t figure out for the life of you why it’s not working. Burnt out, over trained and fatigued from all that exercise (and more than a little frustrated), you give up after a few months and the gym membership that you had every intention of using goes to waste. Perhaps your body type is somehow resistant to losing weight, maybe it is just your genes, or maybe there is something wrong with your metabolism? Fortunately, none of these factors are to blame; the reality is simply that aerobic exercise isn’t exactly great for weight loss.

Studies Contradict The Fat Burning Effect Of Aerobics

A study published recently in The British Journal of Sports Medicine was the latest of a series of reputable research to come back with less than stellar results for the effectiveness of aerobic exercise as a weight loss tool. In this study 58 obese individuals went through 12 weeks of supervised steady state aerobic exercise without any change in their diets.  In spite of the exercise regime, the group average weight loss was only around seven pounds or so, with many losing three pounds or less. The author’s conclusion was “From a public health perspective, exercise should be encouraged and the emphasis on weight loss reduced.”1 Not a glowing endorsement for weight loss at all. True there is a calorie burning effect to any form of exercise, aerobics included, but an overwhelming body of research shows, achieve significant weight loss with exercise alone, without a major change in their eating habits- which right there casts doubts on whether aerobics are really needed in the first place. The going theory for many years has been that by doing aerobic exercise, there is an so called after burner effect- namely that your metabolism speeds up as a result for hours afterwards thus helping the body burn more calories. Sounds fantastic, and it helped sell a lot of equipment over the years, but it doesn’t hold water when held up to scientific scrutiny. In a study done at the University of Colorado School of Medicine in Denver, several groups were brought together to measure the fat burning effects of aerobic exercise, ranging from lean endurance athletes to sedentary and obese individuals. For the duration of the study, the subjects would spend 24 hours in a special laboratory configured as a calorimeter, designed to measure exactly how many calories they would burn during the period. Researchers could also tell from using several mathematical formulas whether calories burned were in the form of fat or carbohydrates. Each subject spent 24 hours in the calorimeter without doing anything whatsoever as a base reading and then another 24 hours period that included one hour of riding a stationary bicycle at an easy pace that supposedly makes the body burn fat rather than carbohydrates stored in the muscles. To the astonishment of the researchers, they found that none of the members of the groups, well trainer athletes included, experienced an increase in fat burning on the day that they performed the aerobic exercise. In fact, they found that most had actually burned slightly less fat during the period that they exercised as compared to the 24 hour period that they did nothing. Some other studies point the idea that the after burner effect of increased fat burning after exercise comes from short, high intensity resistance training and not from aerobic exercise.

High Intensity Workouts Compared To Aerobics For Fat Loss

A study of two groups of women conducted at the University of New South Wales in Australia is one of many to come to this conclusion. For this study women were split into two groups, one to perform brief high intensity exercise and one aerobic exercise to determine which type of exercise stimulated the most fat burning effect. After 15 weeks of performing high intensity resistance based workouts three times a week the women in the high intensity group lost an average of 5 ½ pounds of body fat-, which represented an impressive 11.2 percent decrease in their overall body fat percentage, whereas the women in the group that did three aerobic workouts per week for the same 15 week period, actually saw an increase in their overall body fat levels! All that time spent by most gym goers on the treadmill instead of hitting the weights hard and fast is a major factor in why few see significant weight loss today. (While the cry might be that you need aerobics for endurance purposes- the research contradicts this as well- see ‘The Science Behind 10 Minute Workouts)

The Inefficient  Practice Of Aerobics For Weight Loss Might Be The Reason Such Low Calorie Diets Are Used

 This just can’t be, you say to yourself, as there are individuals that slave away doing aerobics and get into great shape all the time- but they all reduce their calories to really low and unhealthy levels to do so. More importantly, they all exhibit a significant lack of energy during the period and are only able to maintain a lower body fat level for a very short period of time before they break down and regain the weight that they originally lost. While this may be common practice, it isn’t healthy, and we know from studies that the yo-yo effect of weight loss and weight gain increases your long term risk of developing cardiovascular disease. Besides, the research points out that the use of aerobics may be the reason why it is so hard for them to lose weight in the first place and why their calorie levels have to go down so low just to lose a few pounds. Aerobics simply are not the best route for weight loss, and while aerobics instructors and StairMaster manufacturers don’t want you to know this, it has been common knowledge for a number of us in the field of drug free bodybuilding.

The Key To Sustainable Low Body Fat Levels Comes From Low Volume High Intensity Workouts From Resistance Training & Proper Diet- Not Aerobics

The author- aerobics free since 1974!

From the very beginning of my career as a natural bodybuilder in Trinidad, all of my coaches strictly forbade me from doing aerobics of any kind. I found it rather odd at the time as all the magazines, books and even the personal trainer manuals advocated the importance of aerobic exercise as a fat burning tool. Yet here I was being told to avoid it like the plague if I really wanted to reduce my body fat levels to 5% or less. Given the number of successful athletes under their tutelage over the years, I heeded their advice, and sure enough I did end up with a body fat percentage under 5% for my first contest, and I have not doubted the soundness of that advice ever since. Over the years, I learned that with the use of brief and high intensity workouts (no more than 10 to 20 minutes of high intensity training three times a week) in addition to a natural based diet, (I call it the Naturally Intense System of Diet & Exercise™) I could maintain a healthy body fat level of 5% and help others do the same. I have never done any form of steady state aerobics as part of my routine, and in eighteen years as personal trainer, I haven’t had any of my clients do it either. Having helped literally hundreds lose tremendous amounts of weight, (read this case study on a member of our 100 lb weight loss club) there must be something to not doing aerobics. Factor in as well the dozens of fitness models and bodybuilders that I am able to get into magazine cover shape using three 10 minute workouts a week and you might give the aerobics machines in your gym a pass.

Related Articles:

Aerobics A Bad Choice For Weight Loss

High Intensity Workouts- Better Results In Less Time From 10 Minute Workouts!

High Intensity Workouts & Endurance

High Intensity Workouts For Weight Loss & Muscle Building

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | One comment | Add to del.icio.us
Post tags: 10 minute workouts, aerobics, high intensity training, high intensity workouts, naturally intense