MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
Lost 26 lbs fat
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Ted Tucker
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Question for Dr Darden- Nutritional Timing
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Chizzeled

Dr Darden,
I just bought and read your new HIT book. It is great and I'm into my first 2 weeks. I'm following the 2 wk quick start outlined in your book.

I usually work out first thing in the morning on an empty stomach. Then I eat my bagel breakfast when I arive at work. Is this ok or should I eat before? What is optimal pre and post nutrition timing and meal breakdown for optimal growth?
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Ellington Darden

I would try to eat approximately 200 calories, 30-60 minutes before your workout . . . and another 200 calories after your training session.

Ellington
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Chizzeled

Thanks, for the info. Would that remain true after I begin adding calories? Also what carb, protien, fat breakdown do you recomend pre and post. Thanks for all your help.
Ryan
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Mid-Sized Tex

California, USA

Dear Dr. Darden,

I also bought your HIT book last week, and have read it and the Bowflex Body Plan. I'm beginning the Leanness Phase later this week.

I will use the 5 exercizes you had Hudlow on when he lost his 50 lbs. in 66 days, and I will do the 1500 cal/day, then 1400, then 1300 two-week breakdowns as you recommend in the Bowflex book.

My question is: My workouts will be more intense if I do 6-12 of them instead of only 5, as you did with Hudlow. Would this increased intensity be beneficial to losing the weight faster? Or would it be a detriment?

I expect to feel queasy at first, because I've only done HIT for about a month and a half, and that was on my Bowflex Ultimate XTLU, which means that I couldn't move as fast through the exersizes as I will be able to do at the gym at 5am, when no one else is there. Should I add one exersize every two weeks to make the workouts more intense in a progressive fashion, to help me burn my fat more quickly?

I'm grateful to you and Jones for your contributions.

Bill
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Ciccio

Mid-Sized Tex wrote:
Dear Dr. Darden,

I also bought your HIT book last week, and have read it and the Bowflex Body Plan. I'm beginning the Leanness Phase later this week.

I will use the 5 exercizes you had Hudlow on when he lost his 50 lbs. in 66 days, and I will do the 1500 cal/day, then 1400, then 1300 two-week breakdowns as you recommend in the Bowflex book.

My question is: My workouts will be more intense if I do 6-12 of them instead of only 5, as you did with Hudlow. Would this increased intensity be beneficial to losing the weight faster? Or would it be a detriment?

I expect to feel queasy at first, because I've only done HIT for about a month and a half, and that was on my Bowflex Ultimate XTLU, which means that I couldn't move as fast through the exersizes as I will be able to do at the gym at 5am, when no one else is there. Should I add one exersize every two weeks to make the workouts more intense in a progressive fashion, to help me burn my fat more quickly?

I'm grateful to you and Jones for your contributions.

Bill


Hey Bill,

if you re-read the Phase1 carefully you will find that Hudlow was not doing the 5exercises workout during the whole fatloss but just as a quick-start the first 2weeks. Thereafter he adhered to a 10exercises routine (if I remember corrcetly).
The routine is just "hidden" in the text and not clearly outlined as all the others in the book.
Can't give you the page no. now as I don't have the book handy.

Franco

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Mid-Sized Tex

California, USA

Thanks Franco. I will reread that section tonight. Happy HITTING!

Bill
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Mid-Sized Tex

California, USA

Okay Franco, here's the scoop. Pages 193-197 define the Hudlow Plan, and on p. 197 Darden states that Hudlow was on the 5 exersize plan for 2 weeks, then shifted "to one my my long-term programs (which, again, I describe in The Bowflex Body Plan.)"

In the Bowflex Body Plan, the three Body-Leanness Routines are on p. 184-5. For weeks 1 & 2 there are 6 exercizes, then 8 for weeks 3 & 4, then 10 for weeks 5 and 6.

I'm trying to be a stickler for accuracy and efficiency, and therefore, given what I've read from Darden, I would presume that it's better to start with 5 exersizes if you're starting cold, but maybe more if you're not a novice, or have been doing some steady workouts for a while -- or are already familiar with the exersizes. Dr. Darden, please correct me if my presumptions are false.
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Ciccio

Mid-Sized Tex wrote:
Okay Franco, here's the scoop. Pages 193-197 define the Hudlow Plan, and on p. 197 Darden states that Hudlow was on the 5 exersize plan for 2 weeks, then shifted "to one my my long-term programs (which, again, I describe in The Bowflex Body Plan.)"

In the Bowflex Body Plan, the three Body-Leanness Routines are on p. 184-5. For weeks 1 & 2 there are 6 exercizes, then 8 for weeks 3 & 4, then 10 for weeks 5 and 6.

I'm trying to be a stickler for accuracy and efficiency, and therefore, given what I've read from Darden, I would presume that it's better to start with 5 exersizes if you're starting cold, but maybe more if you're not a novice, or have been doing some steady workouts for a while -- or are already familiar with the exersizes. Dr. Darden, please correct me if my presumptions are false.


Thanks, Tax.
On a side note, I was doing well on the prescribed 5 exercises (just substituted Leg press with squat and did the pullovers after BP) for 4weeks while beeing on a negative calory balance.
As well I limit my exercises always to 7 (or sometimes even to the 5) done 2 x week when going through lots of stress outside the gym for periods of time.
It is for sure enough to not loose and eventually even build muscle.

Franco

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Ciccio

Just one more thing:

Check the Article "Florida Dreamin".
It has the bowflex-routines.

Franco
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Mid-Sized Tex

California, USA

Thanks Franco.

Here's my question: What is the advantage of starting with so few exercises? Wouldn't one burn fat faster by adding in a Shrug, Pullover, Shoulder Press, Bent-Over Row, Calf-Raise, etc. right from the very beginning? It seems to me that if one starts out closer to 10-12 exercises per workout that should utilize more calories faster, and build a little bit of muscle faster, than starting with only 6, which would then engage more complementary/synergistic fat burning results sooner.

So, why start with so few?
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Ciccio

Mid-Sized Tex wrote:
Thanks Franco.

Here's my question: What is the advantage of starting with so few exercises? Wouldn't one burn fat faster by adding in a Shrug, Pullover, Shoulder Press, Bent-Over Row, Calf-Raise, etc. right from the very beginning? It seems to me that if one starts out closer to 10-12 exercises per workout that should utilize more calories faster, and build a little bit of muscle faster, than starting with only 6, which would then engage more complementary/synergistic fat burning results sooner.

So, why start with so few?


A low calory (or very low calory) diet is a big stress and chances are your energy levels are rather low as well, especially in the first weeks before your body get a bit used to it.
So, for me it makes perfect sense to start with fewer exercises and then, when the body becomes accustomed with it, to increase the demands again to keep fat-loss/muscle-gain steady so to speak.
This increasing could be with additional sets as per the florida-dreamin-diet or with utilizing set extending/intensity techniques on some exercises.

Franco



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Mid-Sized Tex

California, USA

Okay Franco, now I'm with ya! That makes sense.

And, that answers my question. I've been doing 12 exersizes on the Bowflex, and I'm about to goto the Leanness Plan with only 8 exersizes, but the intensity is going to be higher because there'll be less time in between exercises, as stated above.

Given the logic of your above statement, I feel good about this plan.

Thanks again, Franco.

Bill
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