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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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Keelan Parham: Elvis, Barbie, and Intensive Coaching
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KeelanParham

Florida, USA

Update:

Hit a few "bumps in the road", but amazingly, still making good progress. Lrt me explain: For a lot of this past week, I was sick with a fever, queasy stomach, and bad headache, so my resolve just wasn't as strong as it should have been- I was just trying to survive! Extra calories seemed to help. LOL

BUT, I've been at this so long now, and am so used to it, I didn't indulge TOO badly. At the beginning of the week, I was at 1300 calories a day (remember, Ellington and I were dropping my calories to burn off a bit more fat around my gut), and was supposed to cut that to 1200 for the last four days.

Well, I never actually cut it that last bit. I stayed at 1300...everytime the "gnawing" sensation would hit me, which is normally the fat burning mode, I wasn't sure if I WAS fat burning, or just queasy from being sick. Either way, I ate a bit more than I should have.

I started feeling human again on Thursday, had a good day at 1200 calories, and then worked out with Ellington yesterday. Wow...he kicked my butt! So sore today. But, it's a good sore, ya know what I mean?

Also, lo and behold, as a testament to what we've been doing these past few months, and Dr. Darden's incredible training of me, I still made a bit of progress. I lost another pound and my measurements around my waist came down a bit still. I'm hoping to get the results from him on exactly what the measurements are now, and the BF% (probably around 10%, maybe a hair lower, if I had to guess), but I know they could've been even better if I'd been able to stay as strict as usual.

Next week I am out of town for the National Cartoonists Society annual bash ( in LA this year), so we are increasing my calories a lot
( in the 1800-2K range ). We'll take measurements in 2 weeks when I return, and decide if we're going to burn a bit more fat or go into the lean mass building stage full force. I think I'm ready for it this time around. Okay, enough for this update. C-ya,
and God Bless!

Keelan
www.keelansbodyshop.blogspot.com
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KeelanParham

Florida, USA

I AM still alive, btw. Just got back in from a week of fun in LA at the National Cartoonists Society yearly bash. Watching the diet was tough, and I'm a bit afraid to get on the scales right now. Ha!

Gonna do it in the morning tomorrow though... I'll let you know the results. Also training with Ell for the first time in 2 weeks. Hopefully I'll be stronger... hoping the rest did me good....
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KeelanParham

Florida, USA

Worked out with Ell on Friday. Felt really tough after two weeks off, but I actually increased my weights on every exercise, if I recall correctly. That's HIT for you... work out harder, briefer, and less. Which means REST more. Everytime I've had a break from training since beginning this, I've come back stronger! As for weight, I basically gained none while gone... about one pound. Which, as anyone knows, can be water weight and just general day to day fluctuations.

Over the next several months, Dr. Darden and I decided that I am going to gradually increase my calories in order to put on some muscle mass. Eventually getting to around 3000 calories per day. The challenge, of course, is to try and keep my body at the 10% BF level AND gain muscle ONLY. Not sure how that's gonna work exactly...since there were stages of this when I was at 1200 calories per day, and recently I've been at 1800-2K per day... but everything else Ell's had me do has worked. So, I trust him on this too...
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Zabo

"Everytime I've had a break from training since beginning this, I've come back stronger!"

It only means that you are overtraining.You should look much better after all these months of training.Something is wrong.
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KeelanParham

Florida, USA

Zabo...

Hmmmm... 25% BF down to below 10% BF just this past Friday. Over 30 lbs of BF lost. I had to get a whole new wardrobe ( I wear a 30- 31 waist again). And all the weights I'm handling are higher than ever. All of this on one workout a week ( overtraining? ), and at 42 years old.

I'm pretty happy, to say the least.


In your post, I think you're just trying to add some constructive criticism that perhaps I'm overtraining. But your comment of "You should look much better after all these months of training. Something is wrong. " seems a bit harsh ( and I disagree).

Regardless, I will entertain the thought that overtraining is a consideration, although at once a week I don't see how. But I am going out of town again next week, and will not be training for about two weeks... so it's a good experiment. Let's see what my size and strength is when I return.

Any other constructive ideas you can offer I'm more than willing to listen to. I'm new to HIT still, and very interested in learning and getting the best results possible.

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marcrph

Portugal

KeelanParham wrote:
Zabo...

Hmmmm... 25% BF down to below 10% BF just this past Friday. Over 30 lbs of BF lost. I had to get a whole new wardrobe ( I wear a 30- 31 waist again). And all the weights I'm handling are higher than ever. All of this on one workout a week ( overtraining? ), and at 42 years old.

Great job! You are to be commended along with Dr. Darden. Pictures???

I'm pretty happy, to say the least.


I'm happy for you.


In your post, I think you're just trying to add some constructive criticism that perhaps I'm overtraining. But your comment of "You should look much better after all these months of training. Something is wrong. " seems a bit harsh ( and I disagree).

Regardless, I will entertain the thought that overtraining is a consideration, although at once a week I don't see how. But I am going out of town again next week, and will not be training for about two weeks... so it's a good experiment. Let's see what my size and strength is when I return.


You may be in for a real surprise with 2 weeks off!

Any other constructive ideas you can offer I'm more than willing to listen to. I'm new to HIT still, and very interested in learning and getting the best results possible.



Keep up the good work!
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KeelanParham

Florida, USA

I'm at a consistent 2K calories per day now, and I still lost a pound this week! LOL. Man, I'm gonna have to eat more in order to put on more muscle. Also, I'm tiring out in the workouts. Gonna take two weeks off, trying to get to 2500 calories per day, and see what the results are.
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pillarope

Any more updates?
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trainer7

hello Dr. Darden--just finished working out and decided to come to the library for a short visit on the computer-and to scan your website, some really great articles.

always enjoy reading about the good old days with arthur. Brings back alot of memories of the times I spent at the nautilus compound there in Fla.Keep up the good work .A whole new generation of people that need to know what good results can be made with very short training sessions.Why waste years of training when you can reach your potential in a couple.

Bobby Myers <><
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KeelanParham

Florida, USA

Sorry no updates in awhile. During the Summer, we travel a good bit, so I haven't had the time.

Thankfully I have been able to keep my BF the same, even with splurging a bit on my eating. I've even had a little bit of wine here and there! God Forbid! LOL

Actually, I've found that after so many months now of eating smaller meals more frequently, my metabolism is back in the right place again. It's almost like it was in my twenties, 20 years ago. I can eat what I want to... just less of it at a time!

I'm still in the 170-172 lb range, so I'm holding on to my muscle gains from a month ago, and like I said, keeping the fat at the same 10% level. I thought I might gain more muscle, and that IS my intention, but it's been difficult to get all the protein in that I probably need for that. And I've been on a one workout every two weeks schedule mostly. That's helped me heal up my back that was giving me some trouble, and I've stayed at just about the same strength levels. Just haven't made the gains yet.

Oh well. I am QUITE happy with maintaining at this point. When my kids go back to school in a month or so, and our schedule has settled down a bit, I'll start getting back into a more regular workout and eating pattern. Then I'm sure I'll see those gains.

You know, Dr. Darden told me a story awhile back that I'd like to share. I believe it was Arthur Jones who told it to him. Basically, it goes something like this:

Let's say you walk up on a guy feverishly digging a hole with his hands. You ask him what he's doing, and he replies that he's digging a well. It just so happens that you have a shiny new shovel in your hand, so you offer to let him borrow it. He says, suprisingly to you, that he's never seen a shovel before. He's so excited, and lauds your praises as he begins to do three, four times the amount of work with the shovel that he was doing with just his hands. Satisfied that you've helped someone, you walk off feeling very good about the situation. A few days later, you come back to check on the guy's progress. Your shovel is tossed to the side, and he's back to using his hands to dig. When you ask him what's up, why did he toss the shovel, he answers " I just decided to go back to using my hands... I was used to them. I wasn't used to the shovel".

At least that's the way I remember the story. Basically, the moral is that people like to continue doing what they know, even when it's wrong and not producing results, rather than changing their ways and trying something new and better. It's the rare person who can stop what they're doing and do something new. We don't like change.

I've had a lot of opportunities these past few weeks while traveling and seeing friends and family to see this story play out in my own life. Look, I'm certainly no expert on HIT training, and I have a ways to go before I'm where I want to be, but I've had a lot of people ask me how I've lost so much fat, how I've put on the muscle I have in such a short amount of time. When I explain HIT methods to them... about working out harder, working out shorter, working out less, no cardio (generally speaking), resting more, drinking a gallon of water each day, and eating smaller meals 5-6 times per day, you can see their eyes glaze over. Then, the very person that's been complaining to me how they can't make progress anymore with their workout or diet routines, starts telling me how great their split routine, heavy on the cardio, 3-5 days a week workouts are.

Huh? Oh well, Darden told me this would happen.
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Ciccio

Hey Keelan,

nice to hear from you again. Definately keep on HITting the weights after your summer break.

As I was leaning down the last monthes myself I know what you're saying about metabolism. I can significantly raise calories for a few days without gaining the lost fat back or even really hinder further fatloss. That's something very nice as I actually enjoy eating big portions.

And yes, the showel analogy. Most of us HIT-guys here know (and love) the story. If I'm not completely mistaken it was in one of AJ's bulletins.

Best,

Franco
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pillarope

Hey Keelan. How is the progress? Have you added lean mass over the last month?
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KeelanParham

Florida, USA

"Eat More Calories." Yep, not often you hear a trainer say that. But that is indeed what Dr. Darden told me today.

Ya see, not to get too personal, but life has been kind of hectic around my house lately. My wife's parents aren't doing well, and that's meant she's gone a lot. Which leaves me trying to pick up the slack. "Mr. Mom", they call me. LOL Doing a lot of "school runs" with the girls, and getting less sleep than I'd like. So, Ellington's guess is that my system is stressed and in a bit of "Survival mode" right now. ( Hey, I READILY admit, I've got it easy, next to my poor wife... I wouldn't trade positions with her for anything!)

Our bodies don't like stress. So, they tend to shut down fat burning, and hold onto the fat. For me, that means right around the mid section. This is real life, not Hollywood... we go through stuff, and it affects our bodies. Weight loss... or "getting into shape", as I refer to it, isn't a straight line. There will be ups and downs. So, I'm up to right about 14% bodyfat now... the most I've been in six months or so. Yikes! Glad we took the caliper readings today. That's important to do regularly, for just this reason.

So, Ellington's remedy for this is for me to "de-stress" my body... get more sleep, relax ( ha! I'll try), and eat more calories. 300 more per day, actually. That'll put me at 2100. Also, eat some steak every once in awhile, I believe were his exact instructions. Gotta love training advice like that! Everything else he's said has worked like a charm, so I'm sure this will too. I'll keep you posted!

...Keelan
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KeelanParham

Florida, USA

Quick update... I think it's working already. I've been eating more calories ( even had a steak this weekend, as promised). Then, this morning when I woke I swear I looked a bit bigger through the chest and arms, but a bit leaner through the waist. I thought I must be crazy, and went on with my day. BUT, about two hours after my lunch ( with increased calories, remember ), I got really hungry. I could tell my body was burning fat.... a feeling I haven't had in a few months, really. It's a bit early to tell perhaps, but so far, I think this change is working. We'll give it a few more days and see...
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srm

I am very glad to see you have made progress. I have followed Dr. Darden for over 20 years and have purchased his products, like A Flat Stomach ASAP. I have used Nautilus machines since they were first invented. However, it seems like if you look at ASAP photos or at other photos, it is tough to find people who are muscular.

There are people that Dr. Darden has trained who were fairly muscular before he started with them and then he made them better. But frankly, most of the candidates look like the exercised a little and then went on a diet. I know the numbers show increased muscle, and I don't doubt that some muscle increase occurs.

However, they don't look ripped and usually the answer is that they don't have the genetics. That may be true, but the other possibility is that HIT and Nautilus machines just don't really produce ripped trainees.
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KeelanParham

Florida, USA

I am gonna go with AGE and genetics, for me, for sure. Even though I'm classified as being an "athlete" now from my bodyfat levels ( 12- 18%, I heard recently)... which is pretty funny to me... I turn 43 soon, and have blue eyes. That's two big strikes against me being "ripped" without some sort of surgery (lipo). I stayed at 9% bodyfat for oh, about two months recently. LOL. I also got pretty sick during that time... my glycogen stores got so low, I guess, and my body just got worn down.

I gained a bit over the summer, like I was talking about, but that seems to have stabilized now. I'm up to 175 and down again to about 12% BF, so I've been putting on some muscle and losing some fat in the past two weeks since we upped my calories. The lesson here? Well, I'm not entirely sure... I'm still learning myself! But, basically it seems that my body just doesn't like being at so low a BF level at this point in my life. Darden told me not long ago that if I just accepted that, I'd be better off. Put on some inches on my chest and arms, he said, and no one would notice a little extra "padding" on the waist.

Off and on, for years at a time, I've trained for an hour or more, split schedules, 3-5 times per week. And I never saw the results that I have off of the once a week, twenty minute, full body HIT workouts that I have over the last nine months. THAT says a lot. Ripped or not.
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antz

KeelanParham wrote:
Off and on, for years at a time, I've trained for an hour or more, split schedules, 3-5 times per week. And I never saw the results that I have off of the once a week, twenty minute, full body HIT workouts that I have over the last nine months. THAT says a lot. Ripped or not.


Ditto here. I work out once every 4-7 days depending on the stress factors in my life.
That is, if my sleep and nutrition are in place, I go back on the 4th day, but if they are not, then I add more days before I return to the gym.
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gmperez

Fisrt of all, I got Dr. Darden's HIT book and I have got very good results. I am about to finish the first six weels of the programm, and I am ready to change to Beginners Routine 2. I would alos like to start the loading phase using Creatine supplements, but I am a little doubttfull about it. I am not sure of any side effect it may have in my body. Would you help me whit this. And I also would like to know what is the ebst brand to buy.

Thank you
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eldrin81

Virginia, USA

Hey man. I've tried other brands and formulations, but the best I've found is old reliable creatine monohydrate. Try out Biotest's. Its micronized and pretty cheap for a 500g tub. I never seem to get any bad side effects from it like I used to with the creatine mono powder I used to get from Wal Mart.
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KeelanParham

Florida, USA

Yeah, Biotest's German Creatine is the one Ellington has reccommended for me. I always liked Cellmass by BSN, too. Both of them seemed to work, with no side effects. Cheap stuff like Wal-Mart's brands always messed me up. Let's just say... my stomach did NOT like them.
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eldrin81

Virginia, USA

The sad thing is, wal marts creatine, i think it was body fortress, really wasn't that much cheaper. I recall it was like 12-13 bucks, and I dont think it was but a 300-400g tub. Now all they carry is the stuff that is pre mixed with 'special ingredients' which is just sugars and maltodextrin, but the price is much higher than say, mixing my own granulated sugar in.
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thomasn

Sorry this is a little off topic-I just received Dr. Darden's book The New High Intensity Training. I love the stories about Arthur Jones in there. I have also noticed that there are some Youtube videos of Arthur Jones, but only a few. They are CLASSIC. Does anyone know of any more video archives of Arthur Jones speaking?
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SteveOz

Well done Keelan and Ell...

It's been a while since I logged in here, but I've had a bit, well, two month, layoff from shoulder bursitis, and was wanting to get inspired for my first "back into it" workout tomorrow...

Looking at the here, I'm feeling inspired again.

Two things Ell - #1 great to see you've taken the tip and put the high profile "before and after" pics on the front of this site... Best advert for HIT ever..!!!

and #2 even after a pretty long layoff, thanks to the real muscle gains of HIT - I don't appear to have lost any muscle size... I've watched what I've eaten, and done a bit of walking, star jumps, pushups etc. on my layoff, but yeah, just wanted to say the gains on this program aren't all fluid and pump, there's real long lasting muscle gains there... Buying the new HIT book was the best investment ever...

Anyway keep up the great work Keelan and Ell..

All the best

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tallopenmind

Did you reduce calories a lot during the training?
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lildrummerboy80

any update? recent stats? Pics?
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