Charles Staley - Smart Cardio For Strength, Mass & Fat Loss!

[the_fake_webmaster]

If you're a typical guy who loves to lift big weights, but considers anything over 3 reps to be endurance training, you might not be interested in this article. However, if you can bench press a Buick but get winded when you bend down to tie your shoes, maybe I have an audience.

http://www.bodybuilding.com/fun/staley11.htm

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[2xm]

That was pretty good, although the writer forgot to mention something
"Tabata Protocol: Recently, Dr. Tabata in Japan conducted a study in which he investigated the benefits of high intensity anaerobic exercise. Tabata discovered that a protocol consisting of 20 seconds of all-out cycling followed by 10 seconds of moderate cycling for a total of four minutes (8 repeats) was just as effective as forty-five minutes of aerobic exercise.
Interestingly, and perhaps surprisingly to some, the Tabata Protocol increases aerobic fitness in addition to its anaerobic benefits. This finding is consistent with my "ladder" paradigm that states that higher intensity training develops a wider spectrum of fitness benefits than lower-intensity exercise.

Clearly, the hallmark of this method is it's time-efficiency, but there is a price to pay in pain and sweat - choose your poison!"
as the same with HITT training your burning protien there not fat, after the strain hits a currtain point your body has to use protien insted of fat cells to give you energy. thats what a 45 minute run at 4-5 miles a hour has a advantage over HITT/tabata protocal/sprinting etc. you still put strain on your heart (although not as much) but you don't lose any muscle mass or at least a smaller amount

[Joka]

Originally posted by 2xm
That was pretty good, although the writer forgot to mention something
"Tabata Protocol: Recently, Dr. Tabata in Japan conducted a study in which he investigated the benefits of high intensity anaerobic exercise. Tabata discovered that a protocol consisting of 20 seconds of all-out cycling followed by 10 seconds of moderate cycling for a total of four minutes (8 repeats) was just as effective as forty-five minutes of aerobic exercise.
Interestingly, and perhaps surprisingly to some, the Tabata Protocol increases aerobic fitness in addition to its anaerobic benefits. This finding is consistent with my "ladder" paradigm that states that higher intensity training develops a wider spectrum of fitness benefits than lower-intensity exercise.

Clearly, the hallmark of this method is it's time-efficiency, but there is a price to pay in pain and sweat - choose your poison!"
as the same with HITT training your burning protien there not fat, after the strain hits a currtain point your body has to use protien insted of fat cells to give you energy. thats what a 45 minute run at 4-5 miles a hour has a advantage over HITT/tabata protocal/sprinting etc. you still put strain on your heart (although not as much) but you don't lose any muscle mass or at least a smaller amount

Is it not HIIT?? (as opposed to HITT)

[2xm]

haha sorry about that (it was late) HIIT*

[EricS]

Originally posted by 2xm
That was pretty good, although the writer forgot to mention something
"Tabata Protocol: Recently, Dr. Tabata in Japan conducted a study in which he investigated the benefits of high intensity anaerobic exercise. Tabata discovered that a protocol consisting of 20 seconds of all-out cycling followed by 10 seconds of moderate cycling for a total of four minutes (8 repeats) was just as effective as forty-five minutes of aerobic exercise.
Interestingly, and perhaps surprisingly to some, the Tabata Protocol increases aerobic fitness in addition to its anaerobic benefits. This finding is consistent with my "ladder" paradigm that states that higher intensity training develops a wider spectrum of fitness benefits than lower-intensity exercise.

Clearly, the hallmark of this method is it's time-efficiency, but there is a price to pay in pain and sweat - choose your poison!"
as the same with HITT training your burning protien there not fat, after the strain hits a currtain point your body has to use protien insted of fat cells to give you energy. thats what a 45 minute run at 4-5 miles a hour has a advantage over HITT/tabata protocal/sprinting etc. you still put strain on your heart (although not as much) but you don't lose any muscle mass or at least a smaller amount

Protein metabolism makes up less than 1% of energy derived from high intensity aerobic activity. It becomes an issue if a person is carbohydrate depleted or if the duration of exercies is ecessive ( i.e. Marathons).

The authors description of tabata's method was limited to 8 minutes of activitiy. This will rely on carbohydrate metabolism. Depeletion of muscle gylcogen is hardly a problem. If one is engaged in extreme dieting, the it would be wise to consome a carbohydrate drink prior to this type of activity.

It regaruds to where the energy is coming from to achieve fat loss, "Fat burning" has nothing to do with fat loss. It comes down to calories. And even if it did have a significant impact,While the % of energy derived from fat may be higher at lower intensities, the aboslute rate and amount of fat burned from high intensity activity is higher. The % contribution drops, but the overall caloric expendature is so high that the # of fat calories is greater than that at low/moderate intesity.

[Robert1]

Hi all

Like always coach Staley hit nail, excatly there where it must be hit.

This article is upgrade to his book Secrets of combat fitness, where he put down everything you need to know about usefull fitness and here he sums it with cardio for great use.

Great work, I love it.

Folks read it.

Greetings from Robert