HIIT: Build, Burn or Maintain?

HIIT (high intensity interval training) is a cardiovascular training strategy that alternates short intense anaerobic exercise with less-intense, or total rest recovery periods. Workouts vary anywhere from 4–30 minutes in duration.

Who benefits from HIIT?

HIIT workouts can be extremely advantageous to your goals when used during the right training cycles, however when it comes down to it, one size does NOT fit all. Specifically, HIIT training may not be best for specific demographics that struggle with certain injuries or ailments, as well as those that suffer from extreme anxiety.  In contrast to HIIT, cardio done at a steady rate keeps coritsol ( a hormone made by the adrenal glands) levels in the system from spiking.

Benefits of HIIT: Build, Burn or Maintain?

Numerous studies published in journals of health and strength have shown HIIT:

• Leads to increased lasting fat burning and muscle preservation
• Stimulates production of HGH post workout, which improves glucose metabolism and overall athletic condition
• Increases size and quantity of mitochondria (energy factories of cells)

While many of the benefits of HIIT are similar to traditional aerobic training, HIIT trumps the effectiveness of the benefits. An increase in mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel. This means your body will burn more fat post workout. 

Will HIIT build muscle mass? No. However, studies show you won’t lose muscle as quickly during cardio workouts. This style of cardio-based training could very well benefit your program if you are looking to build size and ward off excess fat.

Studies show clearly improved cardiovascular, metabolic and skeletal-muscle function in the body during and post HIIT when building mass. A balanced nutritional and training program is essential to build muscle mass and keep off excess fat.  You need to create a well-rounded program design that incorporates a diverse training regime.HIIT style training is fantastic, I love it and have been a strong proponent of it myself, but I recommend incorporating endurance style aerobic training as well, for both mental and physical health.

The more you change things up, the more you stay out of your comfort zone, the greater results you will find.

-Nicki Jackson | www.nickijax.com

Jessica Clay Discusses CrossFit Endurance

What is CrossFit Endurance?

Do you do triathlons? Do you do Ironman’s? Are you a biker? Do you run 5k/10k/marathons/ultra-marathons, etc? If you answered yes to any of these questions than this information is for you!

“CrossFit Endurance (CFE) is new standard in endurance sports training that utilizes the fundamentals of strength & conditioning, interval training, and stamina to enhance performance in endurance competition. CFE combines all 10 elements of conditioning/fitness along with (endurance) sports-specific programming to create an athlete that is more powerful, faster and can recover quicker.

Why are there no long runs/rides/swims (aerobic training) in this type of training?

Long runs/rides/swims fall into the category of training we term “long slow distance” (LSD) and is solely aerobic in nature. Aerobic training has the following benefits and drawbacks:

BENEFITS:

• Increased cardiovascular function
• Better fat utilization
• Greater capillarization
• Increased Mitochondrial growth

DRAWBACKS:

• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.”  Information courtesy of CrossFit Endurance: http://www.crossfitendurance.com/faq/

As an avid CrossFitter I am looking forward in utilizing the CrossFit Endurance program to benefit my training specifically for CrossFit. I am excited to see how following this program will help lower my times on my CF workouts. I have done triathlons and numerous distance races before I started crossfitting, I wish I would have been aware of this program back then. But now I will focus this program to benefit me as a CrossFitter while simultaneously becoming an endurance athlete.

Some products I currently take for CrossFit and CrossFit Endurance are:

Pre-workout:
EO2 EDGE by MRI (PROLAB’s sister company): is a specialized design that meets six critical factors of endurance and is the perfect choice for pre, intra, and post-performance fueling to meet the demands of high-intensity, long duration bouts of exercise and competition.

EO2 Benefits:

• Efficient Fuel for Active Muscles
•  Optimal Blood Flow
• Natural RBC Support for Peak O2 Availability
• Muscle Recovery from Training Induced Stress
• Optimal Muscle Contractions and Increased Time to Exhaustion
• Restoration of Body-Hydrating FluidsPost Workout:

PROLAB’s BCAA Plus: is a muscle-preserving formula made up of the essential amino acids L-Leucine, L-Valine and L-Isoleucine known as branched chain amino acids (BCAAs). Unlike other amino acids, BCAAs are immediately utilized by the muscle and are a preferred fuel for energy during training. BCAA PLUS delivers a flow of replenishing BCAAs that can help to counter muscle tissue depletion and fuel new growth. BCAA PLUS has been fortified with Vitamin C to attack free radicals and Vitamin B6 helps to further support protein metabolism and energy production.

PROLAB Glutamine

Other:
Beta-Alanine Extreme: delays muscle fatigue and help extend high intensity training sessions with a dynamic blend of CarnoSyn® Beta Alanine and the amino acid L-Histidine. Beta Alanine floods the muscles with the specialized amino acid carnosine to work as a buffer against lactic acid buildup helping to allow higher intensity for a longer period of time before fatigue sets in. BETA ALANINE EXTREME also supports prolonged stamina and can help reduce muscle soreness both during and after training allowing for faster recovery time between sets and between workouts

Fish Oils

Multi-mineral/Multi-vitamin

I get my supplements from: http://www.prolab.com/ or also Vitamin Shoppe sells their supplements. The above link will give you a description of each supplement.

Lastly I use in the morning and post workout, PROLAB Whey protein.

Never Too Old for CrossFit –by Jessica Clay

“Am I too old for CrossFit?”  This is a question that I am asked frequently – or I’ll hear “I’m too old for CrossFit, that’s for young folks.” My answer/response is there is no such thing as too old. That is the wrong way to think about CrossFit. CrossFit is scalable for anyone and everyone from the elite athlete all the way to the senior citizen.

At CrossFit Polaris our programming is scaled to fit your specific goals and abilities, you will learn and practice fundamental movements at you own speed, pace and ability. You will inevitably make progress just like anyone else will, but your pace is your own.

CrossFit will enable you to thrive regardless of your age.  With continuous practice you will gain physical strength that will help with everyday activities and allow you to be prepared for whatever life throws at you!  According to some researchers, you can continue to gain benefits from CrossFit all the way up to the age of 80 and beyond!

At any age CrossFit will benefit these 10 areas of importance in everyone’s life:

1. Cardiovascular and respiratory endurance
2. Strength
3. Stamina
4. Power
5. Flexibility
6. Speed
7. Agility
8. Coordination
9. Accuracy
10. Balance

If you haven’t already, give CrossFit a shot!

Eccentric Bicep Curls for Increased Time under Tension -by Malcolm Marshall

Eccentric muscle training is giving resistance to or slowing down the elongation of the muscle making them work harder, which can lead to stronger muscles. Eccentric training promotes muscle growth and faster muscle repair. It increases metabolic rate, as well as protects joints from damage.

Also known as negatives, this style of resistance training will make you bigger and stronger. Eccentric weight training causes small microscopic tears in the muscle fibers. With adequate rest and nutrition, the fibers regenerate and will become stronger than before – making future workouts more tolerable, while experiencing less damage, which equates to muscle soreness.

Here are the details of my bicep routine:

• Standing barbell curls                             4 sets – 12 reps 125 lbs.
• E-Z bar preacher curls                            4sets – 12 reps 75lbs.
• Hammer Curls (pyramid)                     4sets – 10-8-6-4-2reps                                                                                              45lb.- 50lb.- 55lb.-60lb.-65lb.

 

Why use Glutamine? -by Thanh Le

Glutamine has been a part of my supplement stack for many years now and will continue to be a part of it for many more years to come. When people ask me, “What supplements do I NEED to buy to increase muscle mass and lose some fat?” I always tell them to stick to the basics and Glutamine is one of them.

Glutamine consists of about 20% nitrogen and is the most abundant amino acid found in skeletal muscle, over 60% of skeletal muscle is Glutamine.  Glutamine plays a lot of key roles in the human body; protein synthesis is one of them.  Amino acids are the key building blocks of protein, and protein is needed for muscle repair and recovery. Glutamine’s anti-catabolic properties also help with muscle repair and help prevent muscle breakdown, especially when you are on a low calorie cutting diet. Glutamine also plays a key factor in keeping your immune system in top notch condition.

During intense workouts, your body is depleted of its Glutamine stores. When your body is low on Glutamine, you lose strength, your recovery is slowed down, and the energy source for you immune system is depleted. So why wouldn’t you want all the positive effects of Glutamine added to your supplement stack???

So how often and how much should you take? I recommend 2-3 servings a day at a dose of 5g each. I take my first serving with PROLAB Whey Isolate as soon as I wake up. My second serving is a part of my pre-workout cocktail consisting of PROLAB Quick Fire and Beta Alanine Extreme. My last and final serving is with my post workout shake in half a serving of N-Large 3. Glutamine powder is odorless and tasteless, so you can get in your servings in a variety of ways. You can mix it in drinks, protein powders, oatmeal, and yogurt. Try it out, you won’t be disappointed.

PROLAB’s Thanh Le Celebrates The Holidays & His Birthday!

So here’s a little update on my life. I know all the fans love to read about workouts, supplements, diet and everything related to the fitness lifestyle, but they also like to know about some of the personal things that us athletes do as well. All of us athletes are regular people just like all of you guys.

Yesterday was Halloween and I hope every one of you had a good time. I’m glad that hurricane Sandy came through and passed without too much damage. Luckily I did not lose any power. I took my son out for about two hours yesterday and he had a blast. He was dressed up as Leonardo the Ninja Turtle. It would have been nice if he carried around the short samurai sword that I won at my competition, but that wouldn’t have been really safe. Haha. It was dry out but a little chilly. I myself had a few pieces of candy from my son’s bag. I have a major sweet tooth, so I had to resist eating everything in his bag. My favorite of them all…Reese’s Peanut Butter cups for my chocolate fix and Starburst for my fruity fix.

Tomorrow is my BIG 3-0. I’m excited and sad at the same time. We’ll just say 30 is the new 20. I’m feeling better than ever and I can say making fitness my lifestyle has helped a lot with how I feel physically and mentally. I have several birthday dinners lined up and I can’t wait to binge. Taking 3^rd place was a nice little gift and adding some amazing food will be the cherry on top. I love my steak, so my first dinner is at Ruth’s Chris Steakhouse. I can’t wait to enjoy the Bone-in Cowboy Rib eye with extra butter. Next up is The Melting Pot.  Bread and apples dipped in cheese fondue. Chicken, steak, and lobster dipped and cooked in flavorful broth.  Then lastly, brownies, cheesecake and fruit dipped in chocolate. What more could you ask for???

I have two demos lined up this month. One will be in Fairfax, VA and the other will be in Sterling, VA. If you guys are around the Northern VA area and are free, please stop by. I have plenty of samples to give out and I would love to meet some of the fans. Stay tuned for dates which will be posted on the PROLAB Facebook page.

As with shows, diet, and training…I’m taking it easy for the next week or two. I’m going to enjoy some holiday food and festivities. My next show is planned for March 23^rd in Baltimore, MD. I’ll post updates on that as it comes closer.

Keep up the hard work PROLAB Nation!!!

Ab Training with PROLAB’s Thanh Le

Today we will talk about abs.  Everybody wants them, but a lot of people don’t know how to get them.

First thing’s first, doing hundreds and thousands of crunches and abs exercises every day will not get you the abs you want. So with that being said…abs start in the kitchen.  You need to have a clean diet so that you are able to drop your body fat percentage down low enough so that the hard work you put in will show. Yes it’s Halloween, and yes the holidays are here, but right after the holidays, Spring will be just around the corner. So if you want to be ready for Spring and Summer, then you’d better start eating clean now – and to get that extra fat burning potential, I always take my PROLAB Thermo Fire.

I do a circuit-like ab routine. When doing abs, as with any other exercise, you want to keep the movement slow and controlled. Focus on the contraction of your abdomen. For that extra contraction, breathe out as you are contracting the muscle.

So let’s get started.  There will be two groups of exercises. In each group, you will do the exercises back to back with no rest in between – and that will be one set. You can take 1-2min rest in between sets. If the exercise is weighted, choose a weight that will make it burn by the 10^th rep. Start low and increase as needed.

Group One:

• Rope Crunches (weighted) – 15 reps
• Hanging Leg Raises (weighted, I grasp a dumbbell with my feet) – 15 reps
• Dumbbell Side Bends (weighted) – 20 reps on each side

Group Two:

• Exercise Ball Crunch – 15 reps
• Laying Scissors Kicks – 1 min
• Oblique Crunches – 20 reps on each side
• Planks – 1min

The Health & Nutritional Benefits of Kale -by Jeremy Scott

Maybe you have heard of Kale maybe you haven’t so here is a little  information on this green machine that I came across the other day…

• This green leafy vegetable is very abundant and bursting with flavors in the colder climates.
• This vegetable is 80 percent water, and can easily replace more popular leafy greens (spinach and cabbage), if you want to change up the nutrition on your plate.
• Kale contains essential vitamins and minerals, which are much needed to fight off colds and flu’s which may run rampant in the winter months.
• Kale contains healthy doses of vitamins A, C, and E, plus minerals like potassium, manganese, iron, and calcium.
• Research has also shown that kale contains a phytochemical called sulforaphane, which has been linked to a reduction in cancer.

Throw Kale in a sauté with some garlic and olive oil for a tasty, green, nutrient-rich side dish that goes perfect with just about any protein source.

They also make Kale chips now, which won’t taste like Doritos but they are a healthy way to get your greens with a little crunch!!!

3 Techniques to Increase Fat Burning & Intensity During Workouts -by Charles Turner

We are always looking to get the most out of our workouts. After all who wouldn’t want to maximize their time and effort in the gym? Below are three methods I use when getting ready for a competition to increase calorie expenditure and fat loss. Give these techniques a shot and you’ll be on the way to the body you want, and perhaps the best shape of your life!

Tabata’s:  This training method is so simple, yet so incredibly difficult. The concept is simple but not for the faint of heart: take one exercise and perform it in the following manner:

1.  For twenty seconds, do as many repetitions as possible
2. Rest for ten seconds
3. Repeat seven more times!

You can go out and purchase a tabata timer, or you can go online and download to your smart phone.

Interval Training:  Interval Training is based on the very simple concept: go fast then go slow. Repeat.  It can be performed on any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical machine, ect.) An example of a cardio interval would be sprinting the length of a track and walking the width. Another example would be sprinting all out on a treadmill for 30-45 seconds and walking a minute. One more example would be running to the top of stadium bleachers and walking the steps down. When you get creative and put your own spin on it the variations are endless!

Tri Sets:  Tri sets are basically a mini circuit training workout; Tri-sets are great for full body workouts and split body routines as well. An added benefit of Tri Sets is that you’ll do a greater amount of work in a shorter amount of time, leading greater calorie expenditure and more fat loss.  When setting up a Tri Set workout generally, try to alternate a pushing exercise with a pulling exercise, or an upper body movement with a lower body one.  You pick three different exercises per tri set and perform them in succession. Keep your rest period between exercises to 30 seconds and under. Adjust rest periods accordingly… it’s going to be based on your conditioning level so when starting out… pace yourself. Rest 60-90 seconds between each tri set, repeat 3-5 times   Add them to your strength training and resistance workouts and you’ll up your intensity, lose fat and increase your  cardio capacity. Not a bad trade off!

Obviously having the right nutrition and supplement strategy is going to help the process. To get the most of your workouts try this: Take 1 scoop PROLAB Whey Isolate, 2 tablespoons Liquid L-Carnitine, and 1 serving Advance Caffeine 60 minutes prior to your workout. The combination will provide you with the lean muscle, and fat loss support you need. 1) PROLAB Whey Isolate taken prior to workout will help prevent muscle breakdown, and control cortisol levels. 2) PROLAB Advanced caffeine will increase thermogenesis, increasing calorie expenditure during your workout. 3) PROLAB Liquid L-Carnitine will increase physical performance by burning more fat, sparing glycogen, and increasing anabolic hormone response- which will increase strength, leading to heavier weights and more lean muscle.

So give these techniques and supplement plan a try. It might be just what you need help to reach your fitness goals!

Chest Day with PROLAB’s Malcolm Marshall

My chest workout is pretty simple; I never try to reinvent the wheel when it comes to my chest. I do basic movements at about 10-12 reps for 4 sets. The chest is a big muscle group, so it would be in your best interest to do a warming set for each core movement (Flat, Incline, and Decline bench).  This will help prevent injury and help ensure the best blood flow possible.  Give it a shot and good luck!

• BB Flat bench press          135×10 225×10 315×10 405×10
• BB Incline bench press   135×10 225×10 315×10 405×10
• Decline Press                       135×10 225×10 315×10 405×10
• DB Incline flies                   3 sets 120 x 12 reps
• Cable Crossovers               3 sets 140 x 12 reps

*Please note, the amount of weight used in each exercise will vary for each individual.  Please make sure you work your way up to what is appropriate.