Advice Pool - Health and Fitness

Today I'm going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented the strength and interval workouts I use with clients.

And then I'll end with a sample workout for you...

But first, let's take a trip down memory lane to the winter of 98-99. I was but a low

According to USFDA, a combination product is one composed of any combination of a drug and device; biological product and device; drug and biological product

ly grad student, studying the effects of androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions.

; or drug, device, and biological product and fixed dose combination would include two or more combinations of drug.

Examples of combination products may in

y February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn't there, I was downstairs in the medical library, studying papers on testosterone and training.

Now

lude drug-coated devices, drugs packaged with delivery devices in medical kits, and drugs and devices packaged separately but intended to be used together.

oming from a very athletic background, this sedentary lifestyle didn't sit well with me. But there I was, studing for a degree in Exercise Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to ge

here is enormous increase in the number of combination products entering the market in the recent years. Combination products have proven advantages but fixe

t to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to sta

d dose combinations are still in the process of convincing regulatory authority on their advantages over the single ingredient formulations.

Combination pro

true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.

I knew that sprint intervals were a

ucts have become life saving products for the pharmaceutical companies who doesn’t have many innovative molecules in their product pipeline and have been inc

sociated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes

easingly used in the product life cycle management. Even the companies having product patents are trying to extend their product life cycle through the combi

made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.

Now onto

nation products and maximize the revenues. But the companies involved in this practice are overlooking that they are burdening the patients both economically

the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as squats, pres

and physically. They need to rightly judge the benefits of the combination products and they have to even look at the risks involved when combining the produ

es, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.

And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a re

ts. Some of the combination products were well accepted by physicians while others suffered. Companies involved in development of combination products are fi

earch study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.

So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minu

ding difficulty in defining their combination products and facing various challenges from selecting a combination to marketing it.

Following aspects would a

tes on the treadmill waste of time).

Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.

At that point, I knew that supersets were the only way to go if I wanted to maximize the number of sets I could do...so the non-competing superset of Turbulence Training was put in place.

By non-competing,

dd to the challenges in developing combination products:

Which markets to tap where the combination products can do fairly well?
Which combination prod

I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.

And then I followed up the strength training with intervals, as I

cts are meaningful and rational?
Which therapeutic categories to select?
Which Combinations can address unmet needs of the patients?
Do combin

new these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to premature fatigue. Lift first, cardio later. Forget that old wives tale about doing cardio first to burn more fat. That's junk.

You know, I remember the exact day and exact workout that this all came together into the strength and interva

tions increase the patient compliance?
What would be the developing cost?
How to tackle the risks encountered during combination product developmen

l program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.

Unfortunately, I couldn't find a way to put it in a pill. But I've been able to put it down on paper in all of the strength and interval workouts.

The exact workout I used that day went like this...

Warm-up

1 set of Bodyweight Squats

t?

As combination products don't fit into the traditional categories of drugs, medical devices, or biological products, the USFDA is in the process of devel

set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses

Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set

Strength Training Supe

ping new procedures for reviewing their safety, efficacy and quality.

Professional from academic institutions, pharmaceutical industries, health care indust

set #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set

Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.

And from that point in time, I've tried to share this and all the other workouts with as many men and women as possible. The sam

y and representatives from various regulatory agencies are working out to design the regulatory requirements for manufacture and sale of combination products

e men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another workout.

Eventually I noticed these other men and women weren't around as consistently as before, a

.

As there is an increasing trend of the combination products companies manufacturing such products should be able to tackle the problems involved in the de

d then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).

And so here we are today...thousands of users later, with national fitness magazines like Men's Health, Men's Fitness, and Shape spreading the good word about strength and intervals for fa

elopment. They need to be wiser in analyzing the market trends and the regulatory requirements.

Companies that provide selfless information through particip

loss.

Thanks for being a part of the Cardio Revolution, and for sharing this new and improved fat loss training and cardio system with the world.

So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works

tion in industry events and feedback to regulatory authorities would be able to face the challenges and will be successful in developing combination products

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