JIM'S BLOG

Jim's Blog

By proadAccountId-355394 11 Jul, 2016
Ratamess, Nicholas A.; Kang, Jie; Porfido, Tara M.; Ismaili, Craig; Selamie, Soraya; Williams, Briana; Kuper, Jeremy D.; Bush, Jill A.; Faigenbaum, Avery D.

Abstract
 
The purpose of the present study was to examine acute resistance exercise (RE) performance following four different aerobic endurance (AE) protocols. Eleven healthy, resistance-trained men (21.0 +/- 1.2 yrs) performed a control RE protocol and four RE protocols 10 min following different AE protocols in random sequence. The RE protocol consisted of 5 exercises (high pull, squat, bench press, deadlift, and push press) performed for 3 sets of 6-10 repetitions with 70-80% of one repetition-maximum (1RM) with 3-min rest intervals in between sets. The AE protocols consisted of treadmill running at velocities corresponding to: 1) 60% of their VO2 reserve (VO2R) for 45 min (P1); 2) 75% of their VO2R for 20 min (P2); 3) 90-100% of VO2R in 3-min intervals (1:1 ratio) for 5 sets (P3); and 4) 75% of VO2R (4.5 mph) uphill (6-9% grade) for 20 min (P4). Completed repetitions, average power and velocity, heart rate (HR), and ratings of perceived exertion (RPE) were assessed each set. Protocols P1 to P4 resulted in 9.1 to 18.6% fewer total repetitions performed compared to the control RE protocol with the squat experiencing the greatest reduction. Average power and velocity were significantly reduced for the high pull, squat, and bench press following most AE protocols. RPE values for the high pull and squat were significantly higher in P1 to P4 compared to control. HR was significantly higher during RE following P1-P4 compared to control by 4.3 to 5.5%. These results indicate acute RE performance is significantly compromised in healthy men following AE exercise of different type, intensity, and duration with largest reductions observed following high-intensity interval exercise.

Copyright (C) 2016 by the National Strength & Conditioning Association.

By lemaster 25 Mar, 2016
Here are a few facts that may lead you in a successful “losing” situation:
 
1. Of all the weight loss programs in America, Weight Watchers has been considered one of the most successful, but quick read this and don’t go to bottom of this post to see the answer. How many pounds does the average person lose per week on Weight Watchers?
 
2. Weight Watchers recommends movement, as in walking, but doesn’t address strength training. From my research and six books, I can say with complete confidence that if you don’t strength train, permanent weight loss is all but impossible. Why? When you lose weight without strength training, you lose 50% fat (that’s good) and 50% muscle (that’s really bad). If you are sleep deprived and lose weight, you will lose 25% fat and 75% muscle (ouch!) Do you want to really be shocked? Cardiovascular exercise for more than 20-30 minutes actually starts to burn muscle. That’s why I am so opposed to cardiovascular exercise for weight loss….and why my third NYT bestseller was called The Cardio-Free Diet .

Muscle is the engine of your metabolism and without it, maintaining weight loss is all but impossible. I’ve contacted Weight Watchers in the past, recommending the benefits of strength training, and actually have a letter back from them saying, “Thanks, but no thanks.” Clearly they ignored the volumes of research.
 
3. Oprah and Others, I’ve watched you strength train in person (we belong to the same health club in Chicago) and on your show. You use VERY light weights, lots of reps and questionable form (you use too much momentum). Are you happy with your results and can I help you make strength training more effective?
 
4. The biggest question for anyone reading this is, “Do you really want to lose weight?” “Are you ready to get on plan and stay on plan?” Oprah, you said on the Barbara Walters interview that you were comfortable with your weight. Is that the truth? If you are fine with being at your present weight, why would you get in bed (so to speak) with Weight Watchers? Has something changed?
 
The answer to how many pounds a week does the average Weight Watchers participant lose? One-quarter of a pound per week. Sure, that’s better than nothing or weight gain, but how many of you will continue to attend weekly meetings and stay on the Weight Watchers plan when your result with be a quarter pound a week?
 
Oprah and Others, let’s accelerate that weight loss. It’s simple (and I know I’m sounding redundant) - strength train. If you don’t believe me, take a look at my former client, Diane Sawyer, who lost 20 pounds of fat with me back in 2001 and continues to keep the weight off. “O” Magazine even profiled our success in an article and then did a follow up article with Oprah’s BFF, Gayle King, who, now don’t be shocked, also lost weight. Here are the links:
 
 
                               
Oh, I just learned Oprah, you made between 50-70 million dollars on paper when the announcement came out regarding your investment and spokesman deal as the stock rose 106%.
 
If nobody loses weight, at least you’ve got a “fat” check coming soon.
 
Jim Karas
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