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Transcript of Maximize Your Weight Training with Minimal Time (Read-Only) › hr › sites › › files ›...
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Rethinking FitnessMaximize your training in
minimal time
John W. Cothran, CSCS
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Roadmap
Pareto’s Law – The 80/20 Principle
The Minimum Effective Dose
Change the Rules
Michelle Obama Arms
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Change the Rules
Calorie in Calorie out
Word problem:
23.9 Calories
Bob moved a 100kg weight 100 meters, which required 100 kilojoules of energy. How many Calories did Bob burn from this exercise?
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Change the Rules
Marketer-speak (i.e. words with no scientific basis)• “Toning” • “Cellulite”• “Firming”• “Shaping”• “Aerobics”
…and less obvious:“Health”“Fitness”“Optimal”
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Change the Rules
And while we’re talking about marketing…• Diets and fitness programs “for women”• Fear of “getting bulky”
One question to avoid marketing propaganda:“Can it be measured?”
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Physical Activity vs Training
Physical Activity• Walking, biking, kayaking, swimming…. PLAY• Foundation of a healthy lifestyle
Training“Measurable stimuli to decrease fat,
increase muscle, or increase performance.”-Tim Ferriss, 4-Hour Body
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Pareto’s Law
The 80/20 Principle• Vilfredo Pareto (1848 to 1923)
– Financial Principle– 80/20 principle found almost everywhere
• In practice, 80/20 is often much more disproportionate
What is the 20% of “fitness” that is responsible for 80% or more of the results we want
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The Minimum Effective Dose
“The smallest dose that will produce the desired outcome”
• Sunbathing – 15 minute MED• Find your MED
“It is impossible to evaluate, or even understand anything that you cannot measure” – Arthur Jones
– 80sec of 20lbs shoulder press– 5mins KB swing at 50lbs three times per week.
…These are the kinds of prescriptions you should seek
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Michelle Obama Arms
Case Study: Tracy Reifkind“Every woman wants Michelle Obamas’ arms. The truth is that you can have them, and a new body in four weeks. The two-handed swing is the jewel. If you could only do one movement for the rest of your life, do the kettlebell swing.”
• More than 100lbs (down 45lbs of fat in 12 weeks)• Russian KB swing
– Twice per week for an average of 15-20 minutes– Max session: 35 minutes
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Keys to Exercise MED
• Compound Movements• Must be done along with other interventions
(dietary, sleep, stress, physical activity)• Quality (i.e. Intensity!)• Stick to the Minimal Effective Dose (and track
it)!
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Example MED for Weight Loss
3 times per week:One set: 20 two-legged glute-activation bridgesOne set: 15 bird-dogs, one set each sideOne set: 50 KB swings (pick a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds that you can “grow into”)
Total time: 15 minutes/week
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Example MED for Muscle Mass
Alternating A & B Every 4th Day:• Workout A:
– One Set: Pull-downs - 7 reps, 5/5sec (set to failure)– One Set: Machine Military Press – 7 reps, 5/5sec (set to failure)
• Workout B:– One Set: Incline Bench Press - 7 reps, 5/5sec (set to failure)– One Set: Leg Press – 10 reps, 5/5sec (set to failure)
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Example MED for Muscle Mass
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Review…
Change the Rules• Physical activity vs Training
80/20• What is the 20% or less of input that is producing 80% or more of
the output?
MED• What is the minimum effective dose that can be measured?
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Where do I start?
MoveWell Fitness Staff!
FourHourBody.com
StrongFirst.com
StartingStrength.com
GymnasticBodies.com
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Reference
4-Hour Body, Timothy Ferriss
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Questions!