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3/29/12 3:04 P

In my opinion the workout in the video is not an effective way to train. All of the movements did not work the full range of motion of the movement. Using machines negates a large part of the benefit of the core demands made by other non machine exercises. Working to failure is an outmoded and no longer used technique, only bodybuilders continue to use it. This form of workout appears to be a modified isometric workout and does not activate the fast twitch fibers needed for explosive movement.

At best only an experienced highly trained individual could complete this workout it is not for beginners. Since the creator of this workout reflects a credential as a medical doctor I would like to see what educational background he has relating to exercise physiology and fitness training. Is there any juried research on this form of training?

According to various research studies for everyday day fitness and fitness training six full body and compound movement exercises are the maximum anyone needs to know to get the desired results.

Do not train like a bodybuilder if you want strength, the current generation of bodybuilders do not train for strength.

I am Sergeant Major and I approve this post.

Edited by: SERGEANTMAJOR at: 3/29/2012 (20:17)
ENEUMA01 SparkPoints: (4,809)
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3/29/12 2:26 P

Thank you so much for all of the advice!

CLICKMASTER1 SparkPoints: (0)
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3/29/12 12:27 P


- Do your homework. ST is complicated. You body has no option but to follow your brain so feed your brain a steady diet of good information. Work toward a rudimentary understanding of exercise physiology (muscle anatomy, kinesiology, etc.) It's your body and it's for life. It's worth the investment.

- Make your workout regimen goal-oriented.

- Take is steps. It will take a few months to get used to the equipment, the routine, consolidate your neural drive (brain/muscle coordination), develop your exercise repertoire, work beyond the next day muscle soreness, etc.

- Train like a man. You have all the same muscles and you're better.

- Work slowly toward full muscle failure (paralysis) with every set. Eventually your purpose will be to create the most pain (burn) possible during each set to stimulate the greatest adaptation.

- Don't do more than one workout per muscle group per week. Stimulating growth (adaptation) does not take much time. However, muscle recovery does.

- Get a stopwatch and time your sets. Don't count reps. Record your data so you'll have a history. Eventually you'll need it. Keep your sets between 45-90 seconds be adjusting the resistance. Try to keep your reps smooth and between 10-20 seconds each. Follow the link below for a near perfect 12 minute high intensity ST workout on YouTube.

- Build your repertoire of exercises to about 50 so you'll not have to do the same exercise twice in the same workout.

- Use strict form until you've learned properly how to do otherwise.

- Use only good resources for information. Most websites provide a lot of questionable information and the web is awash in myth, lore, and misconceptions. There are very few good strength training websites. Research using your library or good books such as Body by Science.

- Make it for life. Whatever you manage to gain, you'll lose if you quit.

- Remember, strength is the max resistance you can move one time. Everything else is endurance. So, work to increase your one time max not your reps.

- Never compare yourself with others. Always work toward =your= genetic potential.

Good luck and good health!!

JADOMB SparkPoints: (134,622)
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3/29/12 12:15 P

There are lots of different ways to do ST and it can get really complicated. But for a beginner to just get started I would use the ST demos on this site to see which ones fit you. In the settings part of this site you can check where you are at and what kind of equipment you have and it will give you examples of many exercises. Just pick a half dozen or so of the one that you can do easily to first start to condition your body to do more. Then as your body adapts, add more and more difficult ones. Be sure to pick plenty of core exercises to get your body more ready for other ones.

Don't make it more difficult than it is, just find things that you are familiar with and that gets you started. Then read the many articles and such to find out more and start tweaking your exercises. Keep the Faith

3/29/12 11:23 A

There is a LOT of great info here. I am kind of in the same boat. Just started my new lifestyle change 10 weeks ago, and have been consistently losing, but am ready to add ST to my routine. Any suggestions for getting started?

WIDARLING SparkPoints: (89,144)
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3/29/12 8:18 A

Lots of good information here. Thanks.

3/29/12 7:57 A

Yes, I agree that strength training is essential. I have a tough time motivating myself to do it, but that just proves I have lots of muscles that need to be toned. Most women don't have to
worry about getting that body builder look that you see on magazine covers. Also, as I increase my muscle mass, a lot of daily tasks become much easier.

BUBBLEJ1 Posts: 2,981
3/29/12 2:51 A

I credit strength training with how I currently look. I may not be losing much (stalled for 10 days!) but I am looking thinner and my clothes are getting bigger, so I'm losing inches.

When I was doing cardio 5-6 days a week and no strength training, my body looked awful, because I was losing muscle mass. Now I am starting to look fit and healthy.

In short, strength training is an essential part of weight loss!

CLICKMASTER1 SparkPoints: (0)
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3/27/12 2:51 P

Strength training is not essential to burning fat. However, it offers many benefits which aerobics (running, swimming, etc) do not offer. In fact, it's not possible to become as fit as possible without it.

Only strength training offers all of the following benefits.
• Stronger bones & increased mineral density (helps prevent osteoporosis)
• Stronger body & musculature
• More robust organ and systemic fitness (delays organ failure in crisis)
• Improved cardio-vascular function (better than "cardio")
• Higher basal metabolic rate (50 cal/day/pound of muscle with no exercise)
• Healthier immune system
• Easier fat loss (afterburn, insulin sensitivity, etc)
• Increased energy and efficiency
• Improved physical appearance (enhances body sculpting)
• Better poise, posture, & comportment
• Slows natural loss of muscle mass over age 30

Strength training is not only better than aerobics in general but it takes considerably less time. You'll get a lot more "bang for your buck" from a well conducted program of high intensity anaerobic exercise. Just remember, your body must follow your brain as it has no other option. So, be sure to do your homework and learn about strength training before launching headlong into pumping iron. It's not a "no brainer" and it should be for life because you lose what you've gained when you stop.

Good luck and good health!!

TACDGB Posts: 6,136
3/27/12 2:08 P

Oh yes strength training is helpful to your workout plan. Find a workout that you will like and you will keep on wanting to do it. Checkout sparks for ideas as they have many. Good luck.

JADOMB SparkPoints: (134,622)
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3/27/12 1:29 P

As you can see, the answer is YES. It doesn't even have to be that much ST, but any amount is going to be very beneficial in many ways. So make sure you add some into your plan.

MPLANE37 SparkPoints: (79,152)
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3/27/12 1:26 P

Strength training may help reduce the muscle mass loss while running a caloric deficiency for a very long time, but it needs to be done properly, i.e. twice a week, with no cardio AND every time you must exhaust your muscles, otherwise the muscle building mechanisms of the body cannot kick in and thus no new muscle could be built.

More importantly though, it helps to keep the fat off, which is far more difficult than just losing it.

3/27/12 1:06 P

The answer from the current research is that strength training is approximately three times as effective as cardio for the exercise portion of fat loss programme. In addition excess steady state cardio can cause stress which activates the hormone cortisol which is a fat retaining hormone.

To be less dramatic the health benefits of strength training are several times greater than those from cardio.

STDWYNWEN SparkPoints: (11,748)
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3/27/12 11:55 A


Can you still lose weight and not do ST? Sure, depending on how much you have to lose.
Should you be doing ST as part of your plan to lose weight? You bet.

My personal experience was when I hit my plateau (months and months of bouncing between the same two pounds). ST helped to bust thrrough it, because I was mainly doing diet and cardio.

ST protects bone health and muscle mass
ST makes you stronger and fitter
ST helps you develop balance and coordination
ST boosts energy
And drum roll please......
ST translates to more calories burned. Who wouldn't want that?

Edited by: STDWYNWEN at: 3/27/2012 (12:01)
DRAGONCHILDE SparkPoints: (61,458)
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3/27/12 11:40 A

It really is critical, and the bonus effects of strength training that you'll look an feel better, and getting stronger will help you do cardio!

If you're worried about "Getting big" somewhere... don't. Women generally don't bulk up like men do, as we don't have the hormones needed for big muscle gain. Even body-building women don't get big. Heck, look at Jillian Michaels... you KNOW she does strength training, and there's nothing on her that's big!

AKWALSH Posts: 312
3/27/12 11:32 A

What is it that makes you hesitant about strength training? Maybe we could help you with your concerns so you could add it to your workout regimen.

SPARK_COACH_JEN Posts: 65,763
3/27/12 11:12 A

I agree with Andrea. Strength training is an important part of any weight loss plan. It will help with weight loss and also ensure that a higher percentage of weight loss comes from fat instead of muscle.

Coach Jen

DREAVG Posts: 3,215
3/27/12 10:44 A


The role of strength training is to increase lean muscle mass, which in turn increases metabolism. Normally when people lose weight, part of that weight is muscle. Strength training can only help your journey.

If you are concerned about weights, you can do strength training without weights, like squats, pushups, ab exercises, bridges, tricep dips, etc. None of these use equipment but will increase your lean muscle mass.

I hope that helps,

ENEUMA01 SparkPoints: (4,809)
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3/27/12 10:39 A

How essential is strength training to losing weight? I have been doing six days a week of cardio, but am a little hesitant when it comes to acually doing strength workouts. Am I hindering my weight loss in anyway by not doing these exercises?

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