For almost
everyone, the last few weeks of the school year can be hard or even
challenging. For me, it was rigorous and extremely painful. Over the past six
weeks, my brother and I have had the opportunity to find and discover to key to
fitness; through the power of testing. We had tested different methods of
cardio exercises, weight training, and even ways to increase fat loss. However, doing all of this meant that my brother and I, along with our mentor, had to
go to the gym daily in order to achieve "maximum awesomeness". Not only had we
discovered the key to the best workout, but have learned quite a lot from
these past weeks. The lessons we learned included discipline, hard work,
commitment, and proper gym behavior (which meant that Joel and I could no
longer pull the pins from the weight machines when people were power lifting). In the end, we were able to find, learn, and share what is the greatest workout available; that is supported by hard scientific evidence. After this week, my brother and I will continue to improve our bodies in the way that we want; by continually going to the gym. For me at least, I will continue to be targeting from now on out whenever I go to the gym (for those who don't know the gym definition of targeting, it means to work the specific muscles groups. Examples of this include arms, chest, upper body, legs, biceps and shoulders, etc). I hope to continue to build that passion for gym going and continue to see the benefits that could be reaped in the end. In late future, I would also like to help and train other people in the way that my mentor, and even past gym mentors, have helped me to grow up in the way of the weight.
Wednesday, May 18, 2016
Friday, May 6, 2016
My Workout Story
After years of waiting, anticipating, and watching, the day had finally
come when I got the chance to begin to feel and become like all of the cool
kids I had seen in my younger years. It was an amazing time that had finally arrived
when I got to do the thing that every boy did that defined him as “cool”, and
that was lifting weights. My brothers had been huge role models for me in my
younger years, and I always tried to be just like them. However, being the
youngest of the boys in my family meant I was always the last to participate in
any experience. Whether it was seeing a movie, or participating in some sport, I
was always too young. It felt like being on the sidelines of a soccer game,
just waiting to go out and play. But that day was gone, and my day had come and
I knew that it was time to become a man.
Being that I was around the age of 11, meant that the only way as to
getting to the gym was to run there; which was something I was not good at. The
run itself was about a three quarter mile run which to a normal person is not a
big of a deal, but to me, it was a death run. My brothers had told me what
shoes to wear, what music to listen to, so that I was ready for what was to lie
ahead of me. When the time came for the running portion of the workout, I stood
outside my house seeing my brothers being pumped full of adrenaline ready for
the amazing workout that was to come. I tried to mimic their obsessive jumping
up and down movements and hard breathing; although at the time I had no idea as
to what they were doing. The word was given, and we ran as hard and as fast as
we could until we couldn’t run no longer; which for me was at the end of our
street. It was then that I was told to never stop running so that the girls
would see me and be impressed with my “super soldier skills”. It wasn’t till
later that I came to discover that, all the girls I thought were watching me were
still in school.
After about 15-20 minutes, I had finally arrived at the pearly gym
gates, and I was ready to give my body to the workout gods. I was instructed as
to how much weight I should lift, which was equivalent to five pounds, and what
exercises I should do. I had finished my workout and ran back to home. I
remember counting the days as to how long I had been going to the gym on my way
back home. Thinking, that one day I
would have guns like The Prince. 5 years later, I had changed something terrible.
Rather than viewing the gym as a place to become a man, I had viewed it as a
place of purgatory. Where I had gone, not always by my own will, to lift weights
and put in my time. This was the new routine that had gone one for several
years. It wasn’t till about 8 months ago, when my brother had enlightened me with
how little work he had seen from me, and told me that if I wanted to see
results, I had to put in the work. It took some time for his words to really
sink into me, and I had realized how much time that had been wasted that could
have been traded for muscle, and overall better physical health. I had realized
that it was to the change my act, and not sissy out.
As of last December, I had begun a new path that would lead me to my goal that I had been wanting for years; but never had the strength to achieve. When this blog assignment came, I saw this as a chance to share my experience and what I have learned and discovered over the years, and what it truly means to workout. I have completely changed from a person who sluggishly workouts at most two to three days a week, to a person who works aggressively, and ambitiously to achieve the goals that I have placed before myself.
As of last December, I had begun a new path that would lead me to my goal that I had been wanting for years; but never had the strength to achieve. When this blog assignment came, I saw this as a chance to share my experience and what I have learned and discovered over the years, and what it truly means to workout. I have completely changed from a person who sluggishly workouts at most two to three days a week, to a person who works aggressively, and ambitiously to achieve the goals that I have placed before myself.
Friday, April 29, 2016
HIIT is the Most Effective Form of Training
There are thousands of gyms all around the world with millions of people who go every day. All of which are training to lose weight, become the next Arnold Schwarzenegger, or to even train for the next upcoming marathon. But how many of them are working to their highest potentials? Most people tend to get caught up in the “routine trap” with the daily, run on the treadmill for 20 min, lift weight for whatever number of reps feels comfortable. And as a huge surprise to people, this method does not work. However, studies have shown that there is indeed a workout plan, known as HIIT (High Intensity Interval Training), that is unlike any other. It can help with weight loss, increase in cardio and endurance, weight lifting, and even increase in the flow body sustenance. All of which proves that HIIT is the best workout plan there is.
The most common way that people have gone about to improve cardiovascular fitness has been to increase the length or duration of the exercise. Which means, running on the treadmill or riding the stationary bike for long periods of time. However, researchers have discovered that this is not the only way to improve cardiovascular fitness. Indeed, HIIT was found to match the traditional form of cardio training, and go beyond the average standard. The most widely used standard of cardio training is VO2 max, which is, the amount of oxygen consumption during a workout. HIIT was found to be the best way with positive results to increase the efficiency of oxygen flow. It might be asked, "Why is the flow of oxygen so important to cardio training?" To answer this, the body uses the oxygen from your muscles to create energy; which in turn allows us to run. Think of VO2 max as like a car engine. The bigger the engine, the more efficient you are at exerting energy and thus become more powerful. Not only does HIIT increase one's VO2 max, but it also helps with weight loss by creating a metabolic environment. Internally, your body releases hormones in response to intense stress. The amount of hormone and testosterone that is released increases as the intensity of the workout increases; both of which are an essential part for weight loss.
HIIT has also been found to be the best way to lose weight. Though it may be true that walking on the stair stepper for a long period of time may help with weight loss, there is a more efficient and faster way to lose weight. In any case, whenever the body is placed under stress, the body will react to relieve the stress. Similarly, when the body is placed on a stair stepper for 30 min with low stress, your body will not burn as many calories from the fat as it would under high stress. Researchers from McMaster University have found that the amount of calories burned in 10 min from HIIT (high intensity workout) was equivalent to 50 minutes of a steady-state exercise (low intensity workout). Similarly like the VO2 max, the body's excess post-exercise oxygen consumption (EPOC) also increases. After a hard and intense workout, the body will continue to try to lower its metabolic pathways back down to the level as before the workout began. However, the body cannot perform this task because of the elevated oxygen consumption level. Thus in turn, your body continues to burn off the fat for almost 48 hours after your workout has finished. HIIT can also help increase fat oxidation (the body's ability to break down fats and convert them into energy). A test was conducted by Canadian scientists, who found that six weeks of HIIT training decreased fat loss and also decreased the reliance on carbohydrates during the workout.
A question can be raised at this point saying, "Is HIIT just used for cardio training?" The answer to that question is no. Indeed, HIIT training can be used for any kind of training; even body building. Most body building workouts follow a pattern of lift 9-12 reps of an appropriate amount of weight, rest for 45 sec-1 min, and repeat this pattern at least 3 more times. Whereas a HIIT workout follows a pattern of 45 sec of intense exercise and 30 sec of rest, and repeats this pattern between 8-10 times. This workout does not match any criteria of a HIIT workout. However, that does not mean that a weight lifting workout cannot be turned into a HIIT/weight training workout. To change a weight lifting workout into a HIIT workout, simply change the time of rest. Many body builders and trainers might argue that going slower and longer with cardio is the best way to lose fat and keep your muscle mass. This case has been proven to be incorrect. In fact, not only does an intense cardio work out protect mass, but also builds more muscle mass. By training at a slow and steady pace, you are training your muscles to have more endurance and become more aerobic. The muscle fibers adapt to becoming more aerobic by becoming smaller. The smaller the muscle fiber, the faster the nutrients can get to the fiber. Which in turn speeds up the process in that the nutrients can be converted to energy for fuel.
HIIT is an amazing workout that can be for all people of almost all ages. Furthermore, a HIIT workout does not even require that you own a gym membership. By doing push ups, running, sprints, or jump rope, you could have the same end product sooner than you would if you had a gym membership and didn't do HIIT workouts. HIIT can be used for any form of training, whether its cardio, weight loss or weightlifting; and is extremely adaptable. HIIT has worked for many people, and has proven to be effective in many cases.
Sources:
The most common way that people have gone about to improve cardiovascular fitness has been to increase the length or duration of the exercise. Which means, running on the treadmill or riding the stationary bike for long periods of time. However, researchers have discovered that this is not the only way to improve cardiovascular fitness. Indeed, HIIT was found to match the traditional form of cardio training, and go beyond the average standard. The most widely used standard of cardio training is VO2 max, which is, the amount of oxygen consumption during a workout. HIIT was found to be the best way with positive results to increase the efficiency of oxygen flow. It might be asked, "Why is the flow of oxygen so important to cardio training?" To answer this, the body uses the oxygen from your muscles to create energy; which in turn allows us to run. Think of VO2 max as like a car engine. The bigger the engine, the more efficient you are at exerting energy and thus become more powerful. Not only does HIIT increase one's VO2 max, but it also helps with weight loss by creating a metabolic environment. Internally, your body releases hormones in response to intense stress. The amount of hormone and testosterone that is released increases as the intensity of the workout increases; both of which are an essential part for weight loss.
HIIT has also been found to be the best way to lose weight. Though it may be true that walking on the stair stepper for a long period of time may help with weight loss, there is a more efficient and faster way to lose weight. In any case, whenever the body is placed under stress, the body will react to relieve the stress. Similarly, when the body is placed on a stair stepper for 30 min with low stress, your body will not burn as many calories from the fat as it would under high stress. Researchers from McMaster University have found that the amount of calories burned in 10 min from HIIT (high intensity workout) was equivalent to 50 minutes of a steady-state exercise (low intensity workout). Similarly like the VO2 max, the body's excess post-exercise oxygen consumption (EPOC) also increases. After a hard and intense workout, the body will continue to try to lower its metabolic pathways back down to the level as before the workout began. However, the body cannot perform this task because of the elevated oxygen consumption level. Thus in turn, your body continues to burn off the fat for almost 48 hours after your workout has finished. HIIT can also help increase fat oxidation (the body's ability to break down fats and convert them into energy). A test was conducted by Canadian scientists, who found that six weeks of HIIT training decreased fat loss and also decreased the reliance on carbohydrates during the workout.
A question can be raised at this point saying, "Is HIIT just used for cardio training?" The answer to that question is no. Indeed, HIIT training can be used for any kind of training; even body building. Most body building workouts follow a pattern of lift 9-12 reps of an appropriate amount of weight, rest for 45 sec-1 min, and repeat this pattern at least 3 more times. Whereas a HIIT workout follows a pattern of 45 sec of intense exercise and 30 sec of rest, and repeats this pattern between 8-10 times. This workout does not match any criteria of a HIIT workout. However, that does not mean that a weight lifting workout cannot be turned into a HIIT/weight training workout. To change a weight lifting workout into a HIIT workout, simply change the time of rest. Many body builders and trainers might argue that going slower and longer with cardio is the best way to lose fat and keep your muscle mass. This case has been proven to be incorrect. In fact, not only does an intense cardio work out protect mass, but also builds more muscle mass. By training at a slow and steady pace, you are training your muscles to have more endurance and become more aerobic. The muscle fibers adapt to becoming more aerobic by becoming smaller. The smaller the muscle fiber, the faster the nutrients can get to the fiber. Which in turn speeds up the process in that the nutrients can be converted to energy for fuel.
HIIT is an amazing workout that can be for all people of almost all ages. Furthermore, a HIIT workout does not even require that you own a gym membership. By doing push ups, running, sprints, or jump rope, you could have the same end product sooner than you would if you had a gym membership and didn't do HIIT workouts. HIIT can be used for any form of training, whether its cardio, weight loss or weightlifting; and is extremely adaptable. HIIT has worked for many people, and has proven to be effective in many cases.
Sources:
Thursday, April 21, 2016
Project Reflection
Over the past three weeks, my brother an I have been under intense workouts almost daily with this new workout plan; which was suggested to us with the help of our mentor. Before I was assigned this project, I was personally quite a flake when it came to going to the gym and taking care of my body. However, I have recently been enlightened and motivated to become like my mentor in that, not only am I huge and shredded, but that I know the means of taking care of myself and my body. Such as eating correctly, why it is important to stay fit, and how to workout in a way that I can reach my personal goal. I have had quite the experience with my mentor and all the new training exercises that continually come my way. Not only have we received comments and suggestions from our mentor, but also for our fellow bloggers. They too have also been a huge help in motivating us and giving impute into things I would never had thought of. Their comments play and hopefully will continue to play a huge role in the success of this journey.
Concerning the workout plan itself, with the guidance of our mentor, my brother and I have found that this mix of HIIT/Strength training plan has really taken a huge stride to helping us reach our goals. For myself and my physical goals, I have found myself to be doing more strength training, and somewhat less HIIT training; because of my personal goal to become stronger. We have had people from within our personal lives tell us that they will be starting our workout plan and be test subjects for us. We still have yet to see how this works for them. From the suggestions of our mentor, not much is going to need to be changed about this workout plan other than possibly some dietary issues. Which may include what to eat before and after our workout and how much. Similarly from the comments that we have received from other bloggers, there is still little change that will be needed for our project.
My brother and I have come quite a ways from the way that we had used to workout, to the way the we now workout. I personally can fell such a difference in my body and am seeing results continually come from this workout plan; and I hope that others will also see the effectiveness of this plan. Please do check out my brother's blog at: brosandfitness.blogspot.com.
Concerning the workout plan itself, with the guidance of our mentor, my brother and I have found that this mix of HIIT/Strength training plan has really taken a huge stride to helping us reach our goals. For myself and my physical goals, I have found myself to be doing more strength training, and somewhat less HIIT training; because of my personal goal to become stronger. We have had people from within our personal lives tell us that they will be starting our workout plan and be test subjects for us. We still have yet to see how this works for them. From the suggestions of our mentor, not much is going to need to be changed about this workout plan other than possibly some dietary issues. Which may include what to eat before and after our workout and how much. Similarly from the comments that we have received from other bloggers, there is still little change that will be needed for our project.
My brother and I have come quite a ways from the way that we had used to workout, to the way the we now workout. I personally can fell such a difference in my body and am seeing results continually come from this workout plan; and I hope that others will also see the effectiveness of this plan. Please do check out my brother's blog at: brosandfitness.blogspot.com.
Friday, April 15, 2016
Mentor Interview
Going to a gym and lifting weights or running on the treadmill can be hard work. However, finding the "best workout" can be just as difficult. According to Landon Cox, a student personal trainer who has taken high college level physiology and has passed the firefighter academy, says that the two best kinds of workouts that one can do include strength training, and HIIT (High-Intensity Interval Training). It was asked of him what was the "best workout" that one can do? To which he replied that the best workout includes a strength and HIIT workout. He also gave the “secret recipe” which follows; warm-up, strength, HIIT, cool down. In any workout, whether someone’s physical goal is to lose weight, or become the next Mr. Olympia, the basis of every successful workout follows this recipe. He continued further by saying “The best part about this workout structure, is that the structure of the formula stays the same, but the number of reps or seconds of training can be manipulated to the individual and their goals.” The strength portion follows a simple pattern, shorter “work time” (more reps) with longer rest periods. The effectiveness of this allows the muscles in the body to be destroyed, but then allow time for those muscles to build back up again. The HIIT portion is the part of the workout that encompasses both cardio and strength training. The pattern for HIIT training would be longer work time, less rest periods (see figure 1 for graph) .
A concern came about after learning about HIIT, which was, does HIIT give up some strength aspects, like that of a purely strength workout, for cardio? To which he replied, “someone who does HIIT will come out just as strong than someone who purely does a strength workout.” The difference is is that someone can gain even more and reach their goal faster if, rather than doing one or the other, uses both with strength as the main course with HIIT as a supplement. Furthermore, by following this recipe of training not only will people gain strength or increase their cardio, but will lose even more weight than by walking on a treadmill for years. “Strength and HIIT training is the fastest way to lose weight”.
Below are some of the other questions that were asked during the interview:
Would you do Strength training with HIIT as a supplement?
“Yes, no one, not even me, uses HIIT as a pure workout. HIIT is used as supplement to my strength workout.”
How much water should you be drinking?
“Enough water to be urinated clear urine every 30 min-1 hour.”
When should you eat supplements?
“45 min-1 hour before your workout.”
“If you did a pure cardio workout, your after meal should not be focused on protein. Because the protein gets metabolized into fat.”
What kinds of protein should people be taking and how much?
“People need to go to this web site to figure out what kinds and how much protein they should be taking.”
choosemyplate.gov
How much does food intake play into a gym members’ goal?
“70% of a workout is all based on nutrition, regardless of what your goal is. However, this can happen without the 30% of your workout at the gym. Going to the gym destroys the house, eating protein provides the materials.”
What supplements should weightlifter be intaking?
- Protein (Muscle)
- Water (Everything)
- Carbs (Energy)
What are some workout videos and websites you would suggest.
- Six-pack shortcuts (Mike Chang)
- Bodybuilder.com
- Choosemyplate.gov
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