More On Tabata Intervals And Fat Loss

Q. I’ve been reading a lot about Tabata intervals and fat loss, and I wondered if it’s ever worth just going out for a 30 minute jog? Should a simple jog, without any intervals, be dumped in the exercise dustbin when it comes to weight loss and general fitness?

A. The problem with interval training for fat loss is that many of the benefits are overstated.

Yes, it’s true that you get a higher post-exercise calorie burn (EPOC) with very intense interval exercise. However, EPOC is linked with both exercise intensity (how hard you work) and exercise duration (how long you work for).

In other words, increasing both intensity and duration - up to a point anyway - will deliver the best results. The EPOC following short bouts of exercise, no matter how intense it is, just isn't as great as some people seem to think.

In one of the most recent reviews on the subject of EPOC and weight loss, the researchers conclude:

"... the earlier research optimism regarding an important role for the EPOC in weight loss is generally unfounded. This is further reinforced by acknowledging that the exercise stimuli required to promote a prolonged EPOC are unlikely to be tolerated by non-athletic individuals. The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise."

So, the researchers are making two main points here.

Firstly, that “the exercise stimuli required to promote a prolonged EPOC are unlikely to be tolerated by non-athletic individuals.” In simple terms, the type of workout you need to generate a large EPOC, both in terms of time and intensity, simply isn't a realistic goal for many.

Of course, I realize that a lot of those recommending Tabata-style interval training as the “ultimate” tool for fat loss are definitely in the "athletic individual" category.

But even for these people, problems with recovery can be a real issue. Interval training is very tough on the body, especially if you're lifting weights 2-3 times a week AND following a restricted calorie diet. It can leave you feeling mentally and physically drained, which isn't going to help when it comes to sticking to the program. Pushing your body so hard on a regular basis, week in and week out, will soon take its toll.

The second point made by the researchers is that “the role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise."

What do they mean? Essentially, the calories burned during exercise are going to make the biggest contribution to calorie expenditure, and increasing that number is going to have a much larger impact on fat loss than worrying about EPOC. No matter how hard you push yourself, there's a limit to the number of calories you can burn in a short period of time.

So, that’s my (rather long winded) way of saying that there's nothing wrong with a 30 minute jog - it's going to burn extra calories, and they all add up in the long run when it comes to losing weight.

NOTE: I’ve covered this subject in a bit more depth in Guerrilla Cardio And The Four-Minute Workout.

Will Maqui Berries Help Me Lose Weight?

Today, a question about Maqui berries and weight loss.

"Have you heard of the Maqui berry? It’s supposed to be better than acai berries and goji berries," wrote one reader. "Is it going to help me lose weight?"

I've lost count of the number of anti-aging "miracle" berries that have appeared on the market in the last few years.

In what sounds remarkably similar to the previous advertising campaign for the last miracle berry, the "previously unknown" Maqui berry is said to be "extremely rare" and "hard to harvest" from some far off location in South America.

Are they going to help you lose weight? Here's what I think.

Will Cardio Make My Muscle Fibers Shrink?

This morning, I got an e-mail from a reader. "I’m following the Maximum Muscle Plan 4-day routine," he asked. "I wanted to know how to incorporate cardio in the program. Also, I read an article saying that running shrinks your muscle fibers - is that just in the leg area, or is it throughout the whole body?" See my answer here.

10 Reasons Why You're Not Building Muscle

If you're not getting the results you really want from the gym, or you're frustrated because you think you could (and should) be doing better, I’ve put together a simple muscle-building "troubleshooter" you can use to find out what's holding you back.

Simple Secrets For A Stronger Core

The other day I got an e-mail from someone asking whether they should be doing more exercises on a Swiss ball.

"I've just started working with a new trainer," he wrote. "Some of the exercises we do, such as the overhead dumbbell press, are done sitting on a Swiss ball."

"My trainer says that doing them on a ball makes them more functional for my core. And the exercise does feel harder, even though I'm using a lot less weight. My goal is to build some more muscle before I go on holiday later in the year. Should I be doing more exercises on a Swiss ball to strengthen my core?"

To cut a long story short, no. You don't need to do anything on a Swiss ball to strengthen your "core" muscles. If your main goal is to build muscle, doing more exercises on a Swiss ball isn't just unnecessary, it may actually slow your rate of muscle growth. I've explained why here.

Do You Make This Muscle Building Mistake?

A reader, KB from England, wrote in to ask a question about building muscle.

"I read in a fitness magazine that if you continue with a workout for longer than six weeks you'll actually become less fit and less muscular," wrote KB.

"Do I need to shock my muscles by changing exercises every six weeks? How long should the 4-day routine in the Maximum Muscle Plan be followed before changing the exercises so my muscles don't adapt to them and become less effective?"

It's a good question. After all, the "change exercises every 4-6 weeks" mantra usually gets repeated in most of the popular fitness magazines on a regular basis as if it's some kind of undisputed fact. But it isn't. In fact, too much variety can lead to a frustrating lack of progress.

Four No Gym Muscle Builders

Earlier this month, it snowed. A lot.

As you can see in the pictures below, the road outside my house was completely covered in snow.






This meant that I couldn't get to the gym for several days.

However, rather than skipping my workouts altogether I decided to use my garage "gym" instead.

You don't need a lot of fancy equipment or expensive gym memberships to get in great shape. With a bit of creativity, you can push even the fittest body to the limit with the bare minimum of equipment.

In fact, as you'll see in these videos, you can get a great upper body workout with just a towel, a rucksack, a tow rope and a bag of sand.