Are you challenged with finding enough time in the week to get a good workout? If so, you might consider a high intensity strength training protocol that could offer big results. Dr. Doug McGuff, author of the book Body by Science, offers an interesting approach to HIT (high intensity training) that only takes 12 minutes to perform and is typically performed only once a week!
Using approximately five primary exercises (push, pull, press, leg press, and leg extension), the protocol requires only light weight and incorporates super slow movement during the execution phase of each repetition, approximately 20 seconds per repetition with non-stop movement. The ideal weight for each exercise is based on exercise failure occurring in 5-6 rep range. Rest between exercises is limited to 10 seconds, and each exercise is also performed to failure…plus an extra 3-4 second all-out effort at the end of the final rep for good measure!
Interested? You can listen to his one hour interview, or review an excellent summary of his approach by Dr. Joseph Mercola at Mercola.com.
In July 2011 I was entering my mid-40s, worked in a very demanding job, was recovering from major ankle surgery, and I was fat for the first time. My body also seemed to be falling into the abyss. Perhaps by today’s standards, I would only be considered overweight. However, at 1.80m tall and 98 kg, my body was a full 15 kgs heavier than I ever weighed and probably at least 22 kg heavier than I should have been. Bottom line: I felt horrible, physically and emotionally—but why?
After more than four decades of sports, fitness, health, and various business pursuits, I have come to realize that the more I learn the less I know. Perhaps this is just a sign of developing maturity that goes a long with graying facial hair! I’m not really sure, but the world is definitely a lot less black and white than it was in my younger years…