Not sure how much I'll be replying to in this thread. I viewed over page 1... no errors or mistakes. Everything is in order.

Page 2

arekey posted something from Vince Delmonte. I'll reply to that.

>> So in aerobic training - when we ‘encourage the use of fat’ - do we force that same body to adapt
by storing more fat?

◘ No one has ever suggested this.

>> It’s interesting that some of the biggest experts such as Charles Poliquin, Paul Chek,
John Berardi, Eric Serrano, etc., all seem to think so.

◘ To my knowledge, none of these people listed have ever suggested such a thing. By mentioning Charles Poliquin, Vince is bringing in people that are quite far out of his league.

>> Aerobic training is not the most effective way to achieve an energy deficit because
you only burn calories while you are doing it. Anaerobic training takes advantage
of the other 23 hours left in the day because not only do you burn more overall
calories but it cranks up your metabolism to burn calories hours afterwards.

◘ This is bullshit. If Vince had done a 10 minute google search, he would have found that EPOC - (Excess Post-exercise Oxygen Consumption - the thing he's referring to) does not burn more than 50 calories total over the next 24 hours, making it completely ineffective as a tool for fat loss.

>> Since weight training is considered, anaerobic, and it contributes to building muscle and
keeping it, you will burn calories nonstop. Even when you hit the sack!

◘ He is correct that building muscle will raise the number of calories you're able to burn, during activity and at rest. But this is not related to EPOC.

>> I believe that the best way to rapidly improve fat loss results is to incorporate interval
training. Most refer to interval training as high intensity interval training (HIIT)
which is very effective and time efficient.

◘ This is also true, but it's because of a complex series of reasons involving things I'd rather not explain unless someone's particularly interested to hear them.

>> Here are the reasons why I favor interval training for fat loss:
· As you improve, the work intervals can get harder and harder, and the recovery
intervals can be shortened, or performed at a higher tempo. The only
downside to this style of training is that it is very hard and will force you to
suck for air! As my running buddies would say, ‘Interval training is guaranteed
to put you in the hurt box!’

◘ How does this constitute as a reason you prefer intervals? How does "it-can-get-harder" equate to being preferable? When you say you'll list reasons for why you think something is better... you should probably list reasons for why you think something is better.

>> · Do me a favor and visualize the start line of the Olympic 100m dash or any
sprinting type event. Visualize some running backs and some speed skaters.
Are you visualizing huge, ripped and super lean physiques? Do you ever
wonder why these guys’ pecs, arms and abs look better than yours and you
spend more time lifting weights to build muscle?

◘ Because they use an intigrated scientific training approach with consistent and well timed training routines taking place over strategically planned and periodized training cycles under the watchful eye of an Olympic coach while consuming extremely nutritious food and getting sponsorship that affords them a wide selection of supplements?

............... NOOOOOOOOOOOO of course not you fool! DURRRR ITS CUZ OF HIIT TRAINING HURRRRRRRR DERP! Yea Charles Poliquin has no f*ing clue what he's talking about that's for sure. ('-' )

>> Some of the most muscular athletes in the world are involved in anaerobic sport.

◘ Yea and a lot of them never do HIIT training. "Anaerobic" covers lots of things that ARE NOT just HIIT.

http://www.lafferty.ca/wp-content/uploads/.../05/fail-24.jpg

>> · High-intensity training favors the fast twitch muscle fibers, which have the
greatest chance of hypertrophy. Long periods of low-intensity exercise tend
to “over-train” the fast-twitch muscle fibers and convert the intermediate
muscle fibers to slow-twitch fibers.

◘ Low intensity exercise is unlikely to even recruit fast twitch fibers, much less over train them. Fast twitch fibers are the last to be recruited, and are usually not recruited at all during lower intensity activities. What's more, the fiber conversion he describes has been witnessed to occure in nearly all forms of exercise, not just low intensity and steady-state exercise. Fiber conversion doesn't actually mean that much in terms of muscle performance due to a long list of biochemical and neuromuscular reasons I wont discuss unless someone particularly wants to hear them.

>> If your body has less fast-twitch fibers,
then you will experience less hypertrophy from training.

◘ Hypertrophy training is contingent upon many things. Fiber types are not particularly an important factor.

>> · The body’s hormonal response to high-intensity cardio is similar to the
body’s hormonal response to resistance training (i.e.increased insulin sensitivity, GH
release, IGH-1 release, etc.) without placing the same strain on the nervous system
as resistance training. High-intensity cardio causes the body to preferentially
store more carbohydrates and burn more fat.

◘ True (for once), though dont get the idea that HIIT isn't strenuous. It is, and you =can= overtrain on it.

>> · High-intensity cardiovascular exercise increases oxygen expenditure and
forces the body to adapt by becoming more efficient at oxygen transport
(increase in VO2 max). More efficient oxygen transport to the muscles will increase
fat oxidation as fat oxidation is dependent upon the presence of oxygen.

◘ Low intensity long-duration cardio does all of the same things, arguably just as good if not better.

>> · High-intensity cardio seems to be more muscle sparing. Several studies
have shown that interval training burns fewer calories when compared to
continuous lower intensity cardio. However, the skin fold losses were greater
with the HIIT group (can you expand on what this study is about and where
the information came from – makes it more credible) than in the continuous
intensity group. This means not only did the HIIT group lose more fat, they
also spared more muscle tissue by burning fewer overall calories.

◘ No argument with that one.

Now I've read this whole thing... so, remember back at the start where he claimed the other people had suggested we train the body to store more fat? ... ok soooo... where is that in this article? I guess in all fairness, this is a snippit from a much longer, even more nonsensical work and it's been omitted from here.

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Added on January 1, 2011, 1:11 pmPage 3

@ clon12

>>I followed the video here > http://www.youtube.com/watch?v=vkKCVCZe474
My neck felt pain when doing the activities and still feel a little tension on my neck part. Is this normal? o.O Will it affect my backbone.

◘ There's no need to do all those cutesy ab exercises. The abs are like any other muscle. All they do is contract.

Just stick with basic crunches. That's all you need. Pre-stretch crunches are optimum for direct ab work. Also, it will not affect your backbone. It's the muscles that are getting pulled and causing the strain, not the bone.

And you're getting neck pain possibly because your head is coming forward when you crunch, and possibly also from having a weak / tight back. If you need coaching, PM or email me. I'll give you a consultation for free.

>> Hm, then what should I do to "focus on my core"?

◘ The best core work is front squats and overhead presses. For optimal results, you'll need to work in direct ab work - like crunches - in properly to your workout program.

And yes, I can design programs. PM or email me.

>> Can I put my hands on my chest? So I don't have to put any pressure on my neck.

◘ The neck pain is probably more with the reasons I stated above, not where you place your hands. Putting your hands on your chest will reduce the moment arm of the exercise, making it easier. The further over your head your hands go, the harder the exercise becomes. Harder = more results.

>> So if I eat like chicken, fish and other things other than bacons-like-meat will be better?

◘ Not necessarily.

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Added on January 1, 2011, 4:01 pmPage 4

@ clon12

>> So should I like stop eating meat or just avoid fatty meats?

◘ No.

@ law1777

>> u need meat for the protein!! but strictly only lean/super low fat meat. best choice is chicken breast

◘ I believe your judgement is in error. Fats have hundreds of functions in the body. Part of their function is to produce fat burning hormones. Avoiding fat is not advisable... reducing calories is what contributes to fat loss.

@ clon12

>> Alright. But thing is my area here not suitable for running

◘ Why, is your place surrounded by barbed wire, land mines and sniper towers? There's no reason you cant run outside.

@ Kelv

>> I came across this article that recommend doing cardio first thing first in the morning with empty stomach for the most effective fat burning.

◘ I'll answer you as soon as I come back.

This post has been edited by Kasey Brown: Jan 1 2011, 04:01 PM

>> btw im not saying u must avoid all fats. fishoil,flaxseeds,canola,oliveoil are good ones

◘ I know but it seems you might think one should avoid saturated fats and cholesterol... when both of these are involved with hundreds of functions in the body. They are indeed responsible for proper immune system function and the production of muscle building / fat burning hormones.

You need about as many saturated fats as unsaturated fats in your diet.

You should get someone to write you out a workout program.

In regards to spot reduction, yes, it *is* technically possible, but it's extremely impractical. You'd have to go out of your way to make it happen. As such to avoid confusion - and to avoid having to explain how it works in detail every single time (because it's impractical anyway), we say it's impossible.

It's like saying the sun is on fire. It's not... because if it were, where's the smoke? We just say it's on fire for sake of simplicity. The same way fat doesn't get "burned".