MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

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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Florida Dreamin'
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Louie1961

Oh and by the way, I took your advice and have ordered three of your books:

Hot hips and thighs (for the Mrs.)
The Bowflex body plan (since we bought the Bowflex machine)
Living longer stronger (since we are both over 40)
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Ellington Darden

Louie,

Your soreness should go away soon. Just work through it. And stop taking Ibuprofen.

Stick with 1500 calories a day, as it is explained in the materials. It will take you from 2-4 weeks to adapt. Again, just work through it. The water will help with your appetite.

Ellington
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robby21

Dr. Darden,

Today is the end of my 3rd week on the bowflex leanness plan (1400 calories). I have a Tanita body fat scale and my weight and body fat % haven't changed for the last 4 days. I was loosing about 1/2 pound a day up to that point. I've been following the plan on the Bowflex Revolution better body workouts and super hydration.

I'm 35 and have been doing Stairmaster for 6 months 3 times a day for 40 minutes. I've been increasing the level one level per month; started at level 7. I know you don't recommend aerobics on the off days, so your muscles can recover. I am doing the Stairmaster just before I do my resistance training on the Bowflex.

I was a 23% body fat 175 lbs 2 months ago then I started the Bowflex better body workouts. When I started the leanness diet 3 weeks ago, I was at 21% body fat and 171 lbs. I'm now at 16% bf 160 lbs, but according to my scale neither my bf% or weight have moved for 4 days.

I have also been taking chromium picolinate, but didn't take if over the last 4-5 days. I've been following your diet quite strictly.

My Stairmaster workout burns around 600 Calories per session. Since I am giving my muscles 48 hours to recover by doing both the Stairmaster and Bowflex workouts one after the other on the same days is this ok? I have worked hard to get to where I am at on the Stairmaster and don't want to take a break from it.

Yesterday I read this article, Florida Dreamin, and changed my workout to HIT 8-12 reps; hoping it is better for building strength.

I am wondering if my fat loss plateau is normal or if I am consuming too low of calories; referring to this article of 1900 Calories. Could I be burning lean muscle mass which has lowered my metabolic rate? Any ideas as to why I am stuck?

Robert
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Ellington Darden

robby21 wrote:
Dr. Darden,

Today is the end of my 3rd week on the bowflex leanness plan (1400 calories). I have a Tanita body fat scale and my weight and body fat % haven't changed for the last 4 days. I was loosing about 1/2 pound a day up to that point. I've been following the plan on the Bowflex Revolution better body workouts and super hydration.

I'm 35 and have been doing Stairmaster for 6 months 3 times a day for 40 minutes. I've been increasing the level one level per month; started at level 7. I know you don't recommend aerobics on the off days, so your muscles can recover. I am doing the Stairmaster just before I do my resistance training on the Bowflex.

I was a 23% body fat 175 lbs 2 months ago then I started the Bowflex better body workouts. When I started the leanness diet 3 weeks ago, I was at 21% body fat and 171 lbs. I'm now at 16% bf 160 lbs, but according to my scale neither my bf% or weight have moved for 4 days.

I have also been taking chromium picolinate, but didn't take if over the last 4-5 days. I've been following your diet quite strictly.

My Stairmaster workout burns around 600 Calories per session. Since I am giving my muscles 48 hours to recover by doing both the Stairmaster and Bowflex workouts one after the other on the same days is this ok? I have worked hard to get to where I am at on the Stairmaster and don't want to take a break from it.

Yesterday I read this article, Florida Dreamin, and changed my workout to HIT 8-12 reps; hoping it is better for building strength.

I am wondering if my fat loss plateau is normal or if I am consuming too low of calories; referring to this article of 1900 Calories. Could I be burning lean muscle mass which has lowered my metabolic rate? Any ideas as to why I am stuck?

Robert


Robert,

The percent body fat portion of the Taita scales is not accurate or reliable. Stay with the calorie levels in the handout. Drop the Stairmaster. Forget the chromium picolinate. Be patient.

Ellington

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Louie1961

end of week two...not sure if you like to receive these status updates or not. I am down 7 lbs and have reduced my waistline nearly 3 inches. My wife is down 7 lbs as well, and has reduced her waist a little over 2 inches. We soldier on!
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Ronfu

Dr. D,

Thanks for everything. I am currently a 41 year old male, 5'10" and 265lbs. Should I follow the Dreamin' diet continuously until the fat is gone? (continuing with the training, of course)
Would I be better off with ASAP or NewHIT? I am very familiar with you and was in the best shape of my life when I was following your advice in the '80's. Thank you so much.

Ron
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Ellington Darden

Ron,

I'd recommend a combination of both ASAP and The New HIT.

Ellington
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Louie1961

Dr. D,

My wife and I are entering week 6, and have a couple of questions on the exercises we are doing. These questions are really around the differences between the exercises on various types of bowflex machines. You frequently refer to lying versions of exercises and we can't do those with the extreme2 machine we have

The recommended exercises at this point are:
leg curl
leg extension
leg press (new exercise)
bench press
lying biceps curls
lying shoulder pull over (new exercise)
reverse fly
rear deltoid rows
seated triceps extension
seated ab crunches

As we previously discussed, we substituted the squat and stiff legged dead lift for the leg extension and curl. I am unsure of what exercise to substitute for the leg press (I would have thought squats, but we are already doing them). What would be a good exercise to add for legs/lower body on this machine?

For lying biceps curls we have been doing standing biceps curls using the lower pulleys. I assume this is OK.

For the lying shoulder pull over, we have been doing these standing with the lat pull down bar. I am concerned that the range of motion is inadequate however. I am 6'4" and the pull down bar at starting position has my arms about parallel to the floor (I don't have to reach up much). Would I be better served doing seated lat pull downs instead?

Thanks for your help. The results are fantastic. My wife is getting her figure back and I am starting to develop that triangular shape to my upper body again (not to mention the disappearing gut.) We could probably be doing better on reducing our caloric intake, but we continue to march on. We are both really enjoying our workouts, and recently purchased the power rod upgrade because our dead lifts and squats quickly exceeded the original 210 lb limit of the machine.

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Ellington Darden

Louie,

The both of you are doing well. All your substitutions are fine. For another lower-body exercise, do a second set of squats but on this one place your feet from 50-100% wider than your other one. That will work your hips and thighs in a slightly different manner.

Ellington
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Ronfu

Dr. D,

Thank you. Received the books from Amazon yesterday. Do you recommend using the ASAP dietary guidelines with the beginner HIT routines listed on p. 132 in the New HIT? Additionally, I do not have a spotter and am not comfortable with barbell squats and bench. Would I substitue with Nautilus leg and chest press?

Thank You!
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Ellington Darden

Ronfu wrote:
Dr. D,

Thank you. Received the books from Amazon yesterday. Do you recommend using the ASAP dietary guidelines with the beginner HIT routines listed on p. 132 in the New HIT? Additionally, I do not have a spotter and am not comfortable with barbell squats and bench. Would I substitue with Nautilus leg and chest press?

Thank You!


Yes, to your questions.

Ellington

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HITman1029

Dr. Darden,

I recently read "The New High Intensity Training" and have started seeing results in only two weeks on the beginner program. I seem to be having some issues with the trunk curl on the floor exercise however. I just can't seem to achieve failure on this exercise.

I have even held a 100 pound plate across my chest, and still turn out 40-50 reps before I simply get sick of doing the movement. I believe my form to be strict, but are there any common cheating-movements that I might be doing and not noticing?

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Ellington Darden

You don't need the abdominal exercises, especially if yours are already strong. Just drop them from the routines.

Ellington
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ojw2

Florida, USA

Dr. Darden, Is it true that you will be coming to Wauchula, Florida in January sometime to speak at their YMCA? If so, do you know an exact date? I live in Sebring, Fl. and would like to bring a group of guys over to hear you if possible. I just finished reading your book The New HIT and will be starting next week. It'd be great to hear you in person. I work in Wauchula and am excited about the possibility of hearing more from you. Thanks.
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Ellington Darden

Yes, I told the YMCA I would, but no date has been confirmed.

Ellington
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ojw2

Florida, USA

Thank you Sir. I'm looking forward to it!
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ScottK

Dear Dr. Darden,

Do you have any suggestions to help with getting a better nights sleep? I am 49 and have been following your Bowflex plan for about 2 years now and have achieved some pretty good results (including having lost over 60 lbs!) but am still having trouble getting a restful nights sleep. Are there any natural supplements/products you can recommend?

Thanks!

Scott

P.S. I am a real fan of your philosophy!
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Ellington Darden

Scott,

Some people I've worked with have had some results with taking "Z-12," which is a sleep-formula pill sold on the T-Nation.com web site.

Ellington
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ScottK

Ellington Darden wrote:
Scott,

Some people I've worked with have had some results with taking "Z-12," which is a sleep-formula pill sold on the T-Nation.com web site.

Ellington


Dear Dr. Darden,

Thanks for the Z-12 idea. I'll be sure to give it a try! Also, in completely reading through this thread I saw that you do not recommend the Tanita body fat scale as it tends to give inaccurate readings.

I have been using the Tanita scale with your Body Plan book for the past two years and have never been able to get below 14% B.F. with it despite losing 60 lbs.and getting down to 162 lbs. on my 5' 11" medium build frame.

I thought I was doing something wrong! I appreciate your insight into this. What would you suggest to be the best way to measure B.F. for an average guy like me? Calipers? Is there another affordable device out there now that can give me some accurate readings?

Would really appreciate your help, I want to get the really ripped look before I get too old!

Thanks again!!

Scott (Dreamin' from Bonita Beach, FL)

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Ellington Darden

Measuring body fat?

I like skinfold calipers best. But you also have to have "experience" to do the folds correctly.

Ellington
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mojobadger

Hey Dr. Darden,

I am a 25 year old male. 5'11 about 155 pounds. I currently weight train 3 times per week and do an hour of cardio (running or swimming) on the days I don't lift. Although I am thin I can't seem to get rid of pesky fat on my love handles and stomach. I consider myself to be in excellent cardio shape and actually have a decent amount of muscle already so it has to be my diet.

I also always have had some fat on my chest that my doctor said isn't breast tissue so I was hoping that would go away without any type of surgery. I was thinking of starting the Hard Body Challenge the month of April in order to have a more defined beach body for the summer.

Here's my question: Is it alright to continue outside jogging on the days that I don't do the training outlined in the Hard Body Plan? I absolutley love to run or swim so do I have to give that up for six weeks? Thanks.

Drew
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Ellington Darden

Drew,

If you STOP your cardio on your off days, that just might be the answer you're searching for. For the first time in years, your body will have less stress . . . and like magic, that remaining fat will finally be gone.

You've got to believe, however, that this concept to work.

Ellington
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mojobadger

One thing I am concerned about is losing too much weight on this program. My family thinks I'm too skinny as it is (being 5'10 and 155 lbs.). I was once at 215 and lost a lot by working hard. The majority of my family is overweight though. Friends and other people think I look great but like I said before, I still have that pesky fat around my stomach and chest and want that perfect beach body!

My mom is trying to convince me it's not health to drop below 150 at my height but you are the expert. She doesn't understand nutrition and fitness anyway since she is very overweight herself. How can I convince her I will still be healthy if I lose this fat?
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Ellington Darden

You can't convince your mom or anyone else. You can only work on yourself. Convince YOURSELF.

Ellington
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solidgk

Dr. Darden,

Thanks for the great article. I'm considering starting this program very soon. A couple of questions:

1. I'm 23, 6'2, 210lbs, and around 15-20% bodyfat. I'm a former college athlete but my activity level is reasonably low now. Would the 1900 cals/day diet be good for me, or should I drop them a little lower? I'd like to lose 20-30lbs in 6-8 weeks.

2. How long are rest periods between exercises?

Thanks
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