Strength training and high intensity interval training:
If you want to gain muscular strength and reduce body fat then strength training and high intensity interval training will be of benefit.
What is the maximum amount of muscle you can put on?
- The maximum amount of lean muscle that Arnold Schwarzenneger put on in 12 months was 25 lbs, so it reasonable to assume that most other mortals would achieve less – unless you are a a 400 pound silverback!
- It is realistic to assume that if you only gained 25% – 50% of his incredible results then you will have done well. This represents 6lbs – 13lbs in 12 months, or a maximum of 1 lb per month – gulp – sorry if this sounds very low – but this relates to pure lean muscle and not fat.
- Those with ‘muscular’ genetics will be on the higher side and those with poor genetics will be on the lower side. For best results just stick with a good training program as the same training works for everyone – find what works best for you and stick with it!
- If you gain any more than this then the weight gain is likely to be water and fat. According to Dr Layne Norton, Phd in Nutritional Sciences and one of the world’s top body builders and power lifters, pure muscle does not increase beyond the rate of approx 5 – 10 grammes of muscle per day.
- According to Norton – “. . . if you want to look like you have gained 10lbs of muscle in the quickest time – then just lose 10lbs of body fat”.
- The problem with this is that with a conventional diet, for every 3 lbs of fat you lose then you will also lose 1 – 2 lb of muscle. But, with a Nutritional Ketogenic Diet you can actually lose weight and retain OR EVEN GAIN MUSCLE at the same time.
The Principles of NLP – The Nutritional Logistics Program:
” . . .with regard to “combining Ketones and Carbs for effective protein synthesis and muscle glycogen support” – if we factor in the science of Metabolic Typing with physiological conditioning (in particular, Nutritional Ketogenic Adaptation) – then some people may be able to maximise protein synthesis and muscle glycogen replenishment with as little as 25g of carbs per day, whilst others may be able to take / need 125g of carbs (or more) post intense exercise – and still remain in a state of Nutritional Ketosis”!!
The optimum Nutrition for muscle growth can be gained by initially increasing the calorie intake per day by as little as between 250 calories – 500 calories. Try and achieve this with approx 40% fat and 60% protein.
• If you consume the extra fat from monounsaturated and saturated fats ‘pre-exercise’ this will increase the amount of testosterone you produce and enhance your growth.
• If you consume the extra protein ‘post exercise’ from specific ‘protein rich foods’ (eg sardines and tuna etc) then you maximise muscle recovery and hypertrophy.
Taken from the Nutritional Logistics Program Members Section
If you want to read more details on strength training and high intensity interval training then please check out our members section . . .
HIIT – High Intensity Interval Training:
HIIT or High Intensity Interval Training will help increase your metabolism and help you gain muscle and lose body fat.
HIIT consists of short bursts of high intensity activity with rest breaks in between each bout of exercise.
The activity periods should increase in intensity with each new session. Each bout of exercise should work the heart and leave you breathing deeper.
The Fitness Benefits of HIIT:
Research shows that you can achieve more progress in a 15 minute HIIT session (done three times per week) that jogging on a treadmill for 60 mins (done three times per week).
So 45 mins of HIIT is better than 180 mins of jogging.
Furthermore, according to a study presented at the Amercian College of Sports Medicine, just 2 weeks of HIIT improves your aerobic capacity as much as 6 – 8 weeks of endurance training.
But that’s nothing – if you do HIIT correctly, such as using Tabata style workouts, you can be done and dusted in 4 mins?!!
Interval training is a flexible form of training that has also been shown to be particularly beneficial for people with type 2 diabetes. HIIT is also proven to reduce your Leptin Levels and helps keep them balanced, which is perfect if you want to keep burning fat rather than storing fat.
One form of High intensity interval training is the PACE routine. PACE stands for Progressively Accelerating Cardiopulmonary Exertion and was designed, by American Physician Al Sears, to be beneficial for the heart and metabolism. Nutritional Logistics can discuss this with you, it is perfect if you are reluctant to try it or perhaps think you are too overweight to try it – because you aren’t.
Not only does HIIT beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the “fitness hormone.”
One study published in the Journal of Obesity reported that 12 weeks of HIIT not only results in significant reductions in total abdominal, trunk, and visceral fat, but also can give you significant increases in fat-free mass and aerobic power.
Other research published in the journal Cell Metabolism showed that when healthy but inactive people exercise intensely, even if the exercise is brief, it produces an immediate measurable change in their DNA.
Several of the genes affected by an acute bout of exercise are genes involved in fat metabolism. Specifically, the study suggested that when you exercise your body almost immediately experiences genetic activation that increases the production of fat-busting (lipolytic) enzymes.
Yet another study found that unfit but otherwise healthy middle-aged adults were able to improve their insulin sensitivity and blood sugar regulation after just two weeks of interval training (three sessions per week). A follow-up study also found that interval training positively impacted insulin sensitivity. In fact, the study involved people with full-blown type 2 diabetes, and just ONE interval training session was able to improve blood sugar regulation for the next 24 hours!
If you want to read more details on Strength training and high intensity interval training then please check out our members section . . .