I hate spending hours upon hours working out everyday! Sounds kind of strange coming from a fitness expert, doesn’t it?
Well, the truth is, I am a fitness expert, but I’m also a regular person who runs a popular strength & conditioning website, has a wife, trains fighters and enjoys personal time, and doesn’t want his life to revolve around 2 hour workouts… Make sense?
There is a common misunderstanding regarding exercise: “more is better.” It’s kind of like the old saying,
“No pain. No Gain.”
Both are completely FALSE when it comes to exercise for weight loss, fitness, and even performance.
I’m not saying you can just go through the motions and not put any effort into your workouts, or that you can just work out once or twice a week and say that’s enough to transform your body into a lean, muscular, strong athletic physique that turns heads and makes your friends think you’ve discovered a secret formula to getting shredded
However, there is a right and wrong way to approach your exercise program…
That’s where MEL comes in.
MEL actually stands for Minimum Effective Load, a term coined by the Arthur Jones, inventor of Nautilus® exercise machines and a very influential figure in the exercise science world. Jones defined the minimum effective load as “the smallest load needed to get the desired outcome.”1
In other words, how much weight do you need to lift to get the result (strength gain, lean muscle development, fat loss) that you desire? He also goes on to show why doing any more is simply wasted effort at best and detrimental to results or even harmful at worst…
This same approach can be applied to how often you exercise and how hard you push yourself. And it’s not just limited to weight lifting exercises; it applies to all forms of exercise, although then it’s generally referred to as Minimum Effective Dosage (MED).
Let me explain it another way that we can all relate to…
Let’s say you have a headache, and you just can’t take it anymore, so you decide to take some Excedrin®. The correct dosage is 2 caplets. Taking 20 caplets doesn’t make the headache go away any better or faster. In fact, at that extreme dosage, there will probably be some pretty nasty side effects, right?
Minimum effective dosage exists for exercise as well, although the appropriate dosage varies based on your fitness level and goal(s).
Nevertheless, it is important to realize that no matter who you are, over-training will not deliver faster and better results. Instead, it will lead to injury and/or burnout. Trust me, I’ve seen it firsthand, and I’ve watched those who have ignored my advice fall completely “off the wagon” and lose all the results they worked so hard to achieve. It’s a real shame…
Your wisest choice is to practice moderation and consistency using the MED and MEL training principles.
“So, How Much Exercise Is Enough?”
No one is going to be surprised to hear that we don’t exercise enough as a population. Oh yeah, and we eat way too many calories based on the fact that our daily movement generally consists of walking to and from the fridge. Ha! ;-b
We have all heard the obesity statistics, and they’re atrocious, so let’s not beat that dead horse. Let’s just get down to what works to lose weight and get fit, shall we?
First, going from nothing to something is, well, something. Meaning, if you haven’t been exercising for 20 years and you decide to dust off the old workout shoes, just going through the motions and performing corrective exercises 3 times per week is a GREAT start!
You simply don’t need to do insane workout DVDs or go to extreme alpha high performance classes. Getting your butt kicked doesn’t mean you’re getting a good workout. In fact, it WILL ultimately be detrimental in the long run…
Take a look at these fun facts…
While many folks will initially lose weight if they engage in 60 minutes of non-stop daily exercise, any gains will eventually be eroded by factors like burnout, injury, and boredom.
This reality is exemplified by conclusions drawn from a 2009 study performed on sedentary, overweight, postmenopausal women that forced a dramatic increase in their amount and intensity of daily exercise: “…we observed no difference in the actual and predicted weight loss with 4 and 8 KKW of exercise (72 and 136 minutes respectively), while the 12 KKW (194 minutes) produced only about half of the predicted weight loss.”1 This study offers us another clear example of how exceeding the minimum effective dosage does NOT deliver greater results—quite the opposite in fact.
By the way, I’m going to tell you that 72 minutes is too long of a workout for most people. Studying exercise in a laboratory is much different than analyzing workouts that are crowded in between shuttling kids around, working, making dinners, and having a life.
I generally recommend about 10-15 minutes of light bodywork (foam rolling & stretching) and movement prep (mobility & warm-up exercises) followed by about 20-30 minutes of metabolic resistance training for maximum fat loss and muscle building results like the one below.
Author Tim Ferriss writes in The 4-Hour Body that “More is not better. Indeed, your greatest challenge will be resisting the temptation to do more.”2 If on your exercise journey you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you WILL burn out and likely give up.
Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them, and they may not feel like you are making progress; still, you MUST give the compound effect time to work. Your effort will pay off. You will become leaner, stronger, and fitter, and others will begin to notice.
Take care of your body and your mind by practicing the minimum effective dosage strategy, and you will achieve your goals—for life!
1. Church, T.S., Martin, C.K., Thompson, A.M., Earnest, C. P. Catherine, R. M., Blair, S. N. Changes in weight, waist circumference and compensatory responses with different doses of exercise among sedentary, overweight postmenopausal women. PLoS ONE 4(2): e4515. Doi: 10.1371/journal.pone.004515.
2. Ferriss, Timothy. The 4-Hour Body. New York: Crown Publishers, 2010. p. 18-19.
Try this new 10 exercise circuit today!
New Spartan Workout – “Metabolic Warfare”
Perform as many reps as possible of each exercise for 60 seconds of work followed by 15 seconds rest.
Rest for 2 minutes and repeat for 3 full rounds.
Beginner Interval – 30 seconds of work followed by 15-second rest
Moderate Interval – 45 seconds of work followed by 15-second rest
Click HERE to get your GymBoss Timer
1. Single Arm Alternate Kettlebell Swings
2. Close to wide grip Plyo Push Ups
3. Lying Abs Circles
4. Side-to-Side Jumping Burpees
5. Tripod Dumbbell Rows – (Rd 1 Right, Rd 2 Left, Rd 3 30-30)
6. Stationary Jumping Lunges – (Rd 1 Right, Rd 2 Left, Rd 3 30-30)
7. KB Figure Eights
8. Stability Ball Roll Ups
9. Run and DB Press
10. Alternating Plank Reach
In todays post I have 2 videos for you.
The first video, I will discuss “the Truth About the Afterburn Effect”
THE AFTERBURN EFFECT AND HOW TO USE IT TO BURN MORE FAT!WHY METABOLIC WORKOUTS BURN MORE FAT THAN CARDIO AT THE GYM!
In the workout, I combine 10 exercises to create a metabolic HIIT Circuit that till not only help you build muscle but burn fat up 36 hours after you have done.
This relates to what is called EPOC Excess Post Exercise Oxygen Consumption.
In other words, after a metabolic workout your body’s metabolism is very high.
Basically because you are resting at this time your body is tapping into the fat stores for energy through oxygen. Oxygen burns fat.
Your body takes a lot longer to recovery after metabolic workouts; therefore your body is burning fat for a longer period. Science shows that your body can burn fat up to 36 after a HIIT workout (metabolic or Spartan) – THAT’S GREAT!
On the flip side, after a long and boring 45-60 minutes duration on the elliptical or exercise machine at the gym, because you are not exercising at high level (per say) your EPOC or post workout metabolism is not that high nor does not last very long. – THAT’S NOT SO GREAT!
A) 30-40 minute metabolic workout burns fat for 24-36 hours after workout
B) 45-60 minute duration on an exercise machine for traditional cardio workout burns fat 30-45 minutes after if you are lucky.
In the second video below, I am hooking you up with an awesome metabolic circuit I named the “Afterburn Assassins”.
Thought it would be a fitting name because of the video above.
Metabolic Workout – “Afterburn Assassins” –
Maximize your Afterburn Effect with this workout
Metabolic Workout – Afterburn Assassins
10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest.
You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times for 3 full rounds.
ORDER YOUR GYMBOSS TIMER HERE: Gym Boss Timer: http://tinyurl.com/yllwjdt1. Kettlebell Swings 2. Diamond Pushups 3. Alternating One Arm to Regular Burpee 4. Static V – Sit Holds 5. Alternating Prisoner Lunges 6. DB Floor Press and Bridge 7. Stability Ball Leg Curls 8. KB Goblet Squat and Press 9. Inside – Out Runs 10. One Legged Side Plank
This is a fantastic home workout that burns a crazy amount of fat.
Guys and Gals this is a type of Metabolic Resistance Training (MRT, made famous by trainer Craig Ballantine) or High Intensity Interval Training (HIIT) which is far more effective than regular cardio workout, especially if you are looking for that lean, ripped, muscular and sexy body.
According to Craig and studies, Metabolic Resistance Training (MRT) can increase your metabolism for up to 48 hours post workout – that’s TWO DAYS of elevated metabolism from a single 40-minute workout.
So what exactly is Metabolic Resistance Training™?MRT is a series of non-competing total body resistance training exercises linked together with incomplete cardiovascular recovery.
As you may be aware, regular cardio doesn’t really accomplish much. This Spartacus MRT Workout will have a prolonged effect on your metabolism for hours after your session is done. You be sure your body will be revved up to be a fat burning machine 24-7.
The key to MRT is to cause glycogen depletion in the muscles or energy stores. This causes that post workout after burn. When looking to burn fat and lose weight, the muscles are looking for depletion.
This is something that you can get without traditional cardio workouts, which is a waste of your time.
Here’s the kicker: YOU CAN DO THIS WORKOUT AT HOME!
Try it today or add it to our Spartacus Workout program
Spartacus Metabolic Resistance Workout
10 Exercises – 45 seconds of work followed by 14 seconds rest
Complete 3 rounds
Alternate Kettlebell Swings (50 lbs) (You can use dumbbells) 4:26
Side to Side Pushups
Sump Split Jacks
Abs Knee In and Outs
Bent Over Alternate Dumbbell Rows (40lbs)
Kettlebell Goblet Squat (45lbs)
Swiss ball V- Ups
Kettlebell Hand to Hand Sumo Deadlift (45lbs)
High Knee Sprints
Burpees with Alt Plank T-Raise
GET ACCESS TO THE NEW FITNESS PROGRAM SWEEPING THE WEB BY CRAIG BALLANTINE AND JOE MARION – THE 8 WEEK 24/7 RAPID FAT LOSS SYSTEM