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

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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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cmg

Dr. Darden,

You state that to maintain the muscle you built you should workout 2x's per week. You stated the difference between maintaining and building is doing less workouts. You state that people should go from 3x's per week to 2 x's per week to maintain.

Do you still feel it is best to workout 3x's per week to gain the most and 2x's to maintain?

Thank you,

Ron
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Ellington Darden

Ron,

Three times per week for gaining and two times per week for maintaining . . . are generalizations. There are many exceptions.

Ellington
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splice

Dr Darden,

Did you do any other measurments on the guys say the arms and chest for example. IF you did how many inches did they lose or did they not lose any inches on there arms and chest at all.

I know its a repeat question just wondering.
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Ellington Darden

I did not take measurements of the arms and chest.

Ellington
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Tobes

Dr. Darden,
Did the subjects do any water skiing or other sport-specific training during the program?
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Ellington Darden

Tobes,

All of the guys were water skiing briefly, 4 or 5 times a day, in the Sea World shows.

Ellington
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Gugooi

Dr Darden,

How is it possible for advanced trainees to loose fat and build muscle simultaniously?

As far as I know, anabolism only occurs when you're in a positive calorie balance - hence consuming more than you should and catabolism occurs due to a calorie defecit.

From my basic physiology studies I know it is impossible to build muscle and lose fat unless you are novice to weightlifting, or using drugs.

Thanks,
Guy
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Ellington Darden

Guy,

The key is muscular growth stimulation. If you stimulate your muscles to grow, then they will grow in spite of being on a low-calorie diet. Muscular grow is that important.

Your body can take calories from your fat cells to supply the raw materials to build muscle. A pound of fat contains 3,500 calories, while a pound of muscle has only 600 calories. Muscle is composed mostly of water.

Ellington

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pauli D

Michigan, USA

Dr. Darden,

If this is as you say -then would it seem reasonable to expect one's fat loss to 'keep pace' with one's muscular gains while not altering one's diet at all?

For instance, let's say an individual has a bf% of 35%. This person begins resistance training while maintaining their current calorie intake.
Would they begin to lose fat as they gained muscle without cutting calories?
Is there a 'downside' to this practice? -that is not getting lean first, as in your NewHIT program?

Thank you for your insight,
-paul
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Ellington Darden

Paul,

Yes, there is a down side to the building-muscle-from-fat concept . . . and that's time. I've never seen it occur for more than six consecutive weeks. In fact, it's most prevalent during weeks 1, 2, and 3 . . . and tapers off during weeks 4, 5, and 6.

Ellington
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pauli D

Michigan, USA

Thank you Dr. Darden.

If I may...
Why do you suppose that is? Why wouldn't fat loss continue as muscle tissue grew and created an energy demand?
And does this phenomenon have anything to do with the concept that is posited in many of the "bodybuilding" publications? That is the notion that muscle tissue is catabolized by the body more readily than adipose tissue?
Is there any truth to that claim?

Thank you,
-paul
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Ellington Darden

pauli D wrote:
Thank you Dr. Darden.

If I may...
Why do you suppose that is? Why wouldn't fat loss continue as muscle tissue grew and created an energy demand?
And does this phenomenon have anything to do with the concept that is posited in many of the "bodybuilding" publications? That is the notion that muscle tissue is catabolized by the body more readily than adipose tissue?
Is there any truth to that claim?

Thank you,
-paul


I don't know the answers to those questions.

Ellington

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gelong

I am 52 years old, 5' 8",175lb, 16% b/f and would like to lose 5% b/f at least. Could you tell me what my daily calorie intake should be.

Should I do the lifting routine in Florida Dreamin' or continue with the beginners #1.

Thank you
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Ellington Darden

gelong wrote:
I am 52 years old, 5' 8",175lb, 16% b/f and would like to lose 5% b/f at least. Could you tell me what my daily calorie intake should be.

Should I do the lifting routine in Florida Dreamin' or continue with the beginners #1.

Thank you


I'd suggest something between 1500-1800 calories a day. The Florida Dreamin' lifting routine should work fine for you.

Ellington

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gelong

I forgot to mention I am not very active (except in the gym) just working in front of a computer/speaking with clients.
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Ellington Darden

gelong wrote:
I forgot to mention I am not very active (except in the gym) just working in front of a computer/speaking with clients.


Then, you ought to keep the calories between 1400-1600 per day. Also, be sure and drink at least 1 gallon of cold water a day.

Ellington

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jrholt

Tennessee, USA

Dr. Darden,

Speaking of Florida, Do you know any HIT style trainers in the Sarasota area?

If so, the name and location/number would be greatly apprediated.

Thanks,

Jeff Holt
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Sniper99

Dr. Darden,

First some background - I am 25, male, pretty experienced lifter. I've always struggled with losing fat however, and have been on a long plateau in terms of strength, etc. I am currently studying for the bar exam, so I figure its an ideal time to give HIT a go - I frankly don't have time for a typical volume workout! I am looking at trying this Florida Dramin' program. I am 6'1" and currently weigh in the upper 230s/low 240s.

I apologize in advance for the lengthy post.. I am just brimming with questions. Others, feel free to chime in as well!

(1) Assuming I am lifting 3 times a week, can I add squats once a week, and deadlifts once a week, to the current program? I don't want to perform these lifts 3x a week as I have a knee prone to tendonitis that tends to flame up with lots of squats/deads, but I'd at least like to throw them in.

(2) Is dumbbell bench press viable? I don't lift with a partner, so its much more convenient to go to failure with DBs!

(3) Is it okay to do cardio on off days? For example, swimming, or in the future, biking? Also, what is the best practice if one wants to really get into cardio, almost as a sport. I am looking at taking up biking as a significant hobby in the future - so obviously, to improve, I need to do it frequently and with some intensity. At the same time, I don't want to overtrain and interfere with lifting too much.

(4) How much in the way of calories do you recommend? 1800-2000? I have found from the past I lose weight starting at around 2300-2400. Much more and I hit maintenance.

(5) I don't want to second guess the expert on diet, but... I have found that with my body, high carb diets bloat me up faster than slamming down pizza. Most of my family members are the same... we typically do FAR better with less carbs, particularly later in the evening. I certainly am not a fan of ultra low carb diets, but I wonder about the efficacy of taking in as much in the way of carbs as you are suggesting give my particular metabolism. Would it be a terrible thing to change the macronutrient profile slightly in favor of more protein and less carbs in my case?

(6) Is it feasible to build in any "cheat days"? Like, one meal a week perhaps? I know this will slow my overall progress, but I'm willing to accept that if it means I can go out with friends once a week and so on.. sometimes the stress of the bar exam demands a snow cone or some pizza! =P.

Thanks in advance, and sorry if this was way too long!
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Ellington Darden

Sniper99 wrote:
Dr. Darden,

First some background - I am 25, male, pretty experienced lifter. I've always struggled with losing fat however, and have been on a long plateau in terms of strength, etc. I am currently studying for the bar exam, so I figure its an ideal time to give HIT a go - I frankly don't have time for a typical volume workout! I am looking at trying this Florida Dramin' program. I am 6'1" and currently weigh in the upper 230s/low 240s.

I apologize in advance for the lengthy post.. I am just brimming with questions. Others, feel free to chime in as well!

(1) Assuming I am lifting 3 times a week, can I add squats once a week, and deadlifts once a week, to the current program? I don't want to perform these lifts 3x a week as I have a knee prone to tendonitis that tends to flame up with lots of squats/deads, but I'd at least like to throw them in.

(2) Is dumbbell bench press viable? I don't lift with a partner, so its much more convenient to go to failure with DBs!

(3) Is it okay to do cardio on off days? For example, swimming, or in the future, biking? Also, what is the best practice if one wants to really get into cardio, almost as a sport. I am looking at taking up biking as a significant hobby in the future - so obviously, to improve, I need to do it frequently and with some intensity. At the same time, I don't want to overtrain and interfere with lifting too much.

(4) How much in the way of calories do you recommend? 1800-2000? I have found from the past I lose weight starting at around 2300-2400. Much more and I hit maintenance.

(5) I don't want to second guess the expert on diet, but... I have found that with my body, high carb diets bloat me up faster than slamming down pizza. Most of my family members are the same... we typically do FAR better with less carbs, particularly later in the evening. I certainly am not a fan of ultra low carb diets, but I wonder about the efficacy of taking in as much in the way of carbs as you are suggesting give my particular metabolism. Would it be a terrible thing to change the macronutrient profile slightly in favor of more protein and less carbs in my case?

(6) Is it feasible to build in any "cheat days"? Like, one meal a week perhaps? I know this will slow my overall progress, but I'm willing to accept that if it means I can go out with friends once a week and so on.. sometimes the stress of the bar exam demands a snow cone or some pizza! =P.

Thanks in advance, and sorry if this was way too long!


1. Yes.

2. Yes.

3. No, not if you're trying to lose fat efficiently. Get the fat off first. Then you can add those other activities.

4. 1,800-2,000 should work well for you.

5. Try it your way. But I wouldn't go below 35% carbohydrates.

6. No, not if you're trying to lose fat effectively and efficiently. Cheat days are simply a poor substitute for discipline.

Ellington

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Sniper99

Dr. Darden,

Thanks for the response, it is much appreciated! I'm going to try to get started on this next week.
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NATUREBOY

Hey Sniper99,

I'm a first-year law student, beginning this August.

Any advice?

Should I turn away and run before it's too late? LOL :)

~~~~~~

Anywho, I think you'll like HIT. I've been doing it for over a year and I don't think I'll ever go back to volume training. At most, you'll need 30 minutes to handle Dr Darden's routines, 2-3x's/week. It's great for those short on time.
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NATUREBOY

Ellington Darden wrote:

3. No, not if you're trying to lose fat efficiently. Get the fat off first. Then you can add those other activities.



Dr. Darden,

Could you please help me understand why too much activity is counterproductive to fat loss? Or at least point me to the book(s) covering this topic?
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Ellington Darden

Natureboy,

Too much of almost anything is preceived by your internal systems as being overstress. Overstress says that something must be WRONG. Therefore, your body holds onto fat.

Why? Because fat, during most of our evolutionary heritage, was a life-preserving means of making it through stressful, difficult periods. Often the fattest people lived the longest and reproduced the most successfully.

You can read more about this in chapters 12 and 13 of The Bowflex Body Plan.

Ellington
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Tobes

Ellington Darden wrote:
Franco,

That's the Bowflex version of the straight-arm pullover. You do it lying on your back with the bench flat and your head toward the Power Rods.

Ellington


So if all I have are free weights, do a dumbbell pullover, right?
Also, if I work a regular desk job, would I be better off with the ASAP or Living Longer Stronger plan than this?
I'm 40, 5-6 and 210-215.
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Ellington Darden

Tobes wrote:
Ellington Darden wrote:
Franco,

That's the Bowflex version of the straight-arm pullover. You do it lying on your back with the bench flat and your head toward the Power Rods.

Ellington

So if all I have are free weights, do a dumbbell pullover, right?
Also, if I work a regular desk job, would I be better off with the ASAP or Living Longer Stronger plan than this?
I'm 40, 5-6 and 210-215.


The dumbbell pullover will work fine. Go with LLS.

Ellington

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