Coach Tonya and I spent the last two days in the OC (Orange County) with some of the top trainers in the world at the Fit Body Boot Camp Conference.
Lots of new info as always when I get together with this group every year.
There was more great research presented on the benefits of High Intensity Interval Training (HIIT) and the negative effects of aerobic or endurance training for weight and fat loss.
Aerobic training often leads to muscle breakdown and lowered metabolic rates, so over time you end up burning less calories at rest and gaining fat.
This is often realized by runners who train for marathons. Many are shocked as the months of long training hours and miles go by because the scale doesn’t show the amount of work, energy or commitment that was given out.
It is common to experience a higher body fat, muscle weakness and FRUSTRATION over time with aerobic training.
The trainers at the conference shared their programs and success stories of their clients.
Even after 24 years in the health & fitness industry, I find it amazing what can be accomplished in as little as 21 days.
Now, if we as trainers can get our clients to commit to the right exercise and nutrition formula for 6 and 12 weeks…the results are generally outstanding and life-changing.
Unfortunately, many are not seeing the fat and weight loss results they are seeking because their strategy is not appropriate for their goals.
Walking, running, elliptical, cycling, etc. are great for getting movement, but they are not an effective strategy to get the scale to budge.
HIIT is a model of exercise training that alternates short, very intense exertion (maximal or near maximal) with periods of low intensity recovery.
A common model we use in our boot camp programs on Wednesdays is alternating 20s of high intensity work with 10s of rest, repeated 8x. This model can be done with any exercise involving large muscle groups: squats, push-ups, pull-ups, burpees, sprints, etc.
It is recommended to rest or recover for at least 30s with HIIT, otherwise you will not have enough energy to give it your all on the work interval.
What I have found is that although a longer rest would be ideal physiologically, the longer the rest the more my clients seem to dislike the experience. They get antsy waiting 🙁
There is definitely an art in exercise programming to give clients the fat loss result they want, in a timely way with a good experience all at the same time.
I pride myself in providing my clients the best results and experience, so leave it up to me to design the programs 🙂 All you need to do is show up and give each rep a good effort.
Don’t forget…the key to results with HIIT is maximal or near maximal efforts. In order to give it your best effort you have to have a solid foundation with your posture, core and joint mobility.
As you improve your foundation, you can safely do maximal or near maximal efforts.
Just give me 4-6 weeks to build your foundation, and then you will experience the positive effects of HIIT.
Coach Tonya and I did a challenging HIIT Workout in the hotel gym while we were at the conference. It took us about 30 minutes and I am still feeling it 36 hours later.
Try this workout the next time when you are traveling–>
Orange County Housewives HIIT Travel Workout for YOU
Perform 3 rounds of the following 5 exercises:
- Burpees- 30x (To modify get up and down from the ground any way you can)
- Pull-ups- 10x (get assistance from a friend, do jumping pull-ups or just hang for 10-30s)
- Squat High Pull- 10x
- Dive Bomber or Hindu Push-ups- 10x (To modify hold the push-up position)
- Sprinter’s Forward-Back Lunges- 10 each side (To modify do a forward or back lunge)
*Rest as long as needed and repeat 2 more times
Your friend & coach,
Brien
P.S. Please share this information with those who can benefit from my services and programs.
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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650-654-4604
Disclaimer: The entire content of this article and the www.BrienShamp.com website are based upon the opinions of Brien Shamp, unless otherwise noted. These statements have not been evaluated by the Food and Drug Administration. Products and services are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using products and services. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the case studies, research and experience of Brien Shamp and his community. Brien encourages you to make your own health and fitness decisions based upon your research and in partnership with a qualified health care professional.
