Burst training makes you fit NOT aerobic training

Hello everyone I wanted to come out of the gate and start a topic that is controversial to the main stream trainers and doctors alike, but has massive amounts of proof showing its long term benefits and fast results.

Performing aerobic training such as jogging for long distances is out. It is not the 1970's.

Get with the program.

Burst Training

Benefits of Burst Training

Greatly reduced amount of time required (15-30 minutes per day)
Increases fat burning and fitness levels.
Increases Growth Hormone which improves healing and increases energy.
Increases Testosterone which increases muscle tone and increases energy.
Decreases Inflammation which reduces pain and risk of chronic disease.
Less impact on the adrenal glands- better energy levels and better sleep.

How to Perform

Complex/Compound movements only- move multiple joints and use multiple muscle groups (push-ups, bench press, pull-downs, chin-ups, squats, leg press, etc).


Perform rapid movement while maintaining control of the weight.

Complete failure due to lactic acid burn should be attained within 60 seconds or less.

Rest 1-3 minutes between sets to completely catch your breath.

Total workout should be 30 minutes or less. Can be broken into 2 sessions (morning and evening).

No zone cardio (stationary bike, treadmill, power walking, stair-master, etc. for 30 -45 minutes).

Perform burst training 3-4 times per week.

Running intervals, or sprints with intermittent rest periods, burns three times as much fat as running at slow, consistent speeds, according to new research from the University of New South Wales, in Australia.
We've developed a six-week plan to rev up your body's natural fat burners.
Start by taking a baseline measurement of your endurance at high speeds. Head to a track, football field, or other measured area with room to run. Sprint for 45 seconds and record your distance. Rest for 60 seconds, then sprint again for 45 seconds. If you don't regularly run intervals or don't participate in intermittent sports, your second span will probably shorten by as much as 25 percent, says Craig Ballantyne, M.Sc., C.S.C.S., owner of TurbulenceTraining.com. "A distance drop of only 10 percent between runs is excellent," he says.
Use this plan to improve your endurance and burn fat, measuring your progress every week.

Exercise is Medicine:
The anti-inflammatory effects of high intensity exercise
Inflammation is the body’s natural means of stimulating healing, but when continuous and chronic it becomes damaging and detrimental to health.
In modern day we are confronted with persistent stress. lifestyle, not forced to exercise on the land. As a result, we face chronic low level inflammation. This type of inflammation is less detectable by objective or subjective measures making it more insidious in nature. The lifestyle of 100’s or thousand of years ago humans had substantial risks, yet their movement patterns kept chronic inflammation at bay.

Burst training exercise increases the healing response that couples both inflammatory and anti-inflammatory mechanisms to repair, regenerate, and grow tissue stronger.
High intensity short duration movement that is tailored to the individual, uses short rest periods, and engages the whole body may be the chief means of attaining anti-inflammatory effects from exercise.

These are only a few examples:

1 kettlebell training- works every muscle in the body Find a certified trainer for a routine. Great cardio, strength, fat loss

2. wrestling – works every muscle in your body. Great for the competitive side in you and makes you stronger and leaner

3. martial arts- works every muscle in your body. Great for the competitive side in you and makes you stronger mentally and physically

4. all contact sports All sports which require the use of every muscle to instantaneously contract all at the same time.( i.e. being tackled in football, tackling someone else, blocking, teeing off in golf.) Once again any sport or movement that contracts every muscle at the same time under force for a short period of time over and over again for 30min.

5. Deadlifts. works every muscle in the body, makes you stronger helps shape the body and muscular balance. Keeps you safe when performing this move in everyday life.

6. Squat- works every muscle in the body makes you stronger helps shape the body. Keeps you safe when performing this move in everyday life

7. Sprinting, works every muscle in the body. SEE A COMMON DENOMINATOR HERE? Leaner, muscular-balance. Can also help with back pain abs strength. Do NOT sprint if you have not performed this type of exercise in a while and are limited physically.

8. Sprinting on a bike. Outside or spin classes, sprinting on a bike is a great form of burst training as long as you come down and have a rest period so you can sprint again for 20 seconds.

Testosterone and especially growth hormone are known to be factors linked closely with intensity. The best way to exercise is to deplete glycogen, i.e., significantly reduces the bodies muscle and liver sugar stores. Only two types of exercise are able to produce these effects long duration exercise lasting hours or short intense sprint type exercise.
This type of exercise also makes sense because it creates a hormonal environment that produces sustained fat burning as well as muscle growth 42-44.

http://metaboliceffect.com/me_pages/program.html

and www.21daybodymakeover.com go to the bottom of the home page and click the link that shows all of the conclusive proof about the benefits of burst training.