MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
Lost 23.55 lbs fat
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Jeff Turner
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Jeanenne Darden
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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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Florida Dreamin'
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mufasta

Ellington Darden wrote:
Natureboy,

To 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


When I was a personal trainer and even today just talking to people I know, this concept is completely lost. Having 5% body fat is not natural or what your body wants. Your body still sees fat as a survival mechinism and will store it with ease and not let it go unless it has to.
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briefman

Hello Ellington,
Just dropping you a note because I am almostshocked at the success I have experienced using the suggested program here.I always have used more volume,but I have given this a trial self-experiment.The results in 4 weeks is using Accumeasure and gym scale...Weight loss 16 pounds,muscle gain 3pounds,waist from 38" to 35" at age 56.I will do 2 more than go to HIT #1 and possibly LIve Longer dietary regimen.Just got your book New HIT thumbs up.
Rich
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DownUnderLifter

Elington, thanks for an excellent, inspirational article.

Just a question about the length of a cutting program like Florida Dreamin'. Could you do it for much longer than the 6 weeks? Maybe 12 weeks or more, until you have reached your goal weight?

Thanks again

Steve
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Ellington Darden

Steve,

I've had very obese people doing something similar to what the skiers did for as long as 6 months.

Ellington
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Grizz133

Louisiana, USA

Dr Darden,
At 6'2" and 296 should I stick with the 1900 cal a day from this program or try going for the 1500 a day in your "New HIT" book? or is the 2 week 1500 cal a day program a "jump start" for the 1800to1900 cal a day program?

My biggest question is I am a bicycle cop and ride a bike for 8 hrs 5 days a week. I am to the point that my body is adapted to it and my heart rate does not go up too much when I ride. Do you think this will hurt my program? Should I limit my riding as much as possable at work?

Thanks,
Todd
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Ellington Darden

Grizz133 wrote:
Dr Darden,
At 6'2" and 296 should I stick with the 1900 cal a day from this program or try going for the 1500 a day in your "New HIT" book? or is the 2 week 1500 cal a day program a "jump start" for the 1800to1900 cal a day program?

My biggest question is I am a bicycle cop and ride a bike for 8 hrs 5 days a week. I am to the point that my body is adapted to it and my heart rate does not go up too much when I ride. Do you think this will hurt my program? Should I limit my riding as much as possable at work?

Thanks,
Todd


Go with 1900 calories per day. It will work great at your body weight. And I'd sugguest that you do indeed limit your bike riding.

Ellington

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Grizz133

Louisiana, USA

Thank you sir.
I will only ride when required instead of roaming around for hours.

Todd
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applexpanther

Missouri, USA

Just an update:

THis is the end of my 10th day on the Body Leanness program. My stomach (around the naval) at the start was just over 36", it is now 34.25", my body weight at start was 185, and now is 181.

THe first 5 days or so, there were no significant changes. My workouts have been pretty good, however lately i seem to be losing some of intensity, even though i am still increasing in weight from workout to workout.

A few questions..

1. When is the ideal time to workout for this program? I have been wrking out after dinner, then eating my late snack an hour after. I have a feeling this may be robbing me of some muscle gains because of not replacing glycogen stores, providing trace protein etc..

2.) is quantity of water more important than frequency/quantity? i get my gallon a day...but its occasionally weighted toward one part of the day or another. Example. I'll drink 3- 34oz waters from 7am to 1pm ...then i have 9 more hours to drink 1 more 34oz..

Thanks for posting the pic of the shorter skier guy. YOu didnt post his photo in the Bowflex Body PLan book, and i was curious about his results. Thanks.
David
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Ellington Darden

applexpanther wrote:
Just an update:

THis is the end of my 10th day on the Body Leanness program. My stomach (around the naval) at the start was just over 36", it is now 34.25", my body weight at start was 185, and now is 181.

THe first 5 days or so, there were no significant changes. My workouts have been pretty good, however lately i seem to be losing some of intensity, even though i am still increasing in weight from workout to workout.

A few questions..

1. When is the ideal time to workout for this program? I have been wrking out after dinner, then eating my late snack an hour after. I have a feeling this may be robbing me of some muscle gains because of not replacing glycogen stores, providing trace protein etc..

2.) is quantity of water more important than frequency/quantity? i get my gallon a day...but its occasionally weighted toward one part of the day or another. Example. I'll drink 3- 34oz waters from 7am to 1pm ...then i have 9 more hours to drink 1 more 34oz..

Thanks for posting the pic of the shorter skier guy. YOu didnt post his photo in the Bowflex Body PLan book, and i was curious about his results. Thanks.
David


Overall I doubt if makes much difference about when you train (as long as you're consistent) nor your consumption of most of the water in the morning.

Stay in touch.

Ellington

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Grizz133

Louisiana, USA

I had the same questions Dr. Darden is how important is it to get the exact number of cals in each of the 6 meal/snacks as your book shows or is the end of the day total the most important? Im missing by 300 cals some days. Should I expect more loss with lower cals or am I risking losing muscle?
Is it ok to go under if I am still able to do the work out?
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Ellington Darden

Grizz133 wrote:
I had the same questions Dr. Darden is how important is it to get the exact number of cals in each of the 6 meal/snacks as your book shows or is the end of the day total the most important? Im missing by 300 cals some days. Should I expect more loss with lower cals or am I risking losing muscle?
Is it ok to go under if I am still able to do the work out?


CONSISTENCY is most important. Your body understands that, since it's an indication that everything is in order. Which is to say that you must pay attention to both the size of the meals and the total calories per day.

Ellington

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Grizz133

Louisiana, USA

Ellington Darden wrote:
Grizz133 wrote:
I had the same questions Dr. Darden is how important is it to get the exact number of cals in each of the 6 meal/snacks as your book shows or is the end of the day total the most important? Im missing by 300 cals some days. Should I expect more loss with lower cals or am I risking losing muscle?
Is it ok to go under if I am still able to do the work out?

CONSISTENCY is most important. Your body understands that, since it's an indication that everything is in order. Which is to say that you must pay attention to both the size of the meals and the total calories per day.

Ellington



Thanks Dr Darden,
After I thought about it a day or so I came to the same conclusion. If some one decided to save their cals up all day and pig out at one meal it would do two neg things, 1 trigger the "stress mode" and slow down their metabolism as far as fat loss goes. 2 when they did eat that high cal meal then their body would store it as fat.

So even though they ate only 2000 that day (or do it over a week) the meal(s) would make them fat.
Is this correct or am I way off here?

My parents are on the Nutrisystem meal plan. My father lost 30 Lbs in the last three months, he is very strict with the plan and follows it to the T.

Mom only lost 10lbs, she is skipping meals does not eat the 6 times a day and has cheated. I explained what I have learned from your book and others ,now she understands why and how the plan works. So Thanks for sharing you knowledge.
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STanner

Texas, USA

How would you reccomend retooling this diet to be vegetarian? Also, if I were to want to cook my own food instead of eating frozen dinners, are there any guidelines I can follow? Have you experimented with either of these variables?

Thanks so much for the article and for your continued replies,


Steve
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Ellington Darden

STanner wrote:
How would you reccomend retooling this diet to be vegetarian? Also, if I were to want to cook my own food instead of eating frozen dinners, are there any guidelines I can follow? Have you experimented with either of these variables?

Thanks so much for the article and for your continued replies,


Steve


I have not done much with vegetarians or people who want to cook their own meals. Sorry.

Ellington

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deat

Iowa, USA

Dr Darden,
I've recently been motivated by Old School BBing and decided to trim down a bit. I've been following your florida dreamin' diet for a couple days. Small meals works wonders for hunger. My only question is why you recomend non-caffinated drinks?

-Dan
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Ellington Darden

deat wrote:
Dr Darden,
I've recently been motivated by Old School BBing and decided to trim down a bit. I've been following your florida dreamin' diet for a couple days. Small meals works wonders for hunger. My only question is why you recomend non-caffinated drinks?

-Dan


Caffeine-containing beverages work against superhydration. Caffeine stimultes the adrenal glands and acts as a diuretic.

Ellington

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Schwarz

I have been following phase One in TNHIT.

For bread I have been eating a brand called Arnold, Whole Grain Classics, Double Fiber.
One large slice has 90 calories, 1.5g Fat, 18g carbs, 4g protein, and 5g dietary fiber.

However I don't know what to check exactly as far as detailed ingredients go, I was told to be weary of these, and this bread has something called Wheat Gluten which I was told (by a chiroprator who thinks he's a nutritionalist:] ) is not "good."

What are your thoughts?
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Ellington Darden

You'll be fine with the Arnold bread.

Ellington
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Schwarz

Not having time to pack a dinner, I work at night and if I work late then I'm forced to pick something up, Subway is real close, I hope a 6" Tuna on wheat (no cheese) with lettus and tomatoes is a good substitiute.

I was also wondering what time of day in relation to the time that the men ate a particular meal did you have them workout?
I would assume that it would be a certain amount of time after a particular meal for the carbs to provide maximum energy towards the workout?
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jf2233

Ellington,

I have started the hardbody challenge using a bowflex and wanted to find out a little more information regarding it. How many warm-up sets do you do before starting the workout? Do I have to eat just those 3 frozen meals or can I mix in a few other meals of the same brands you mentioned with the same or close calories and fat content?

Thanks!!!
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Ellington Darden

jf2233 wrote:
Ellington,

I have started the hardbody challenge using a bowflex and wanted to find out a little more information regarding it. How many warm-up sets do you do before starting the workout? Do I have to eat just those 3 frozen meals or can I mix in a few other meals of the same brands you mentioned with the same or close calories and fat content?

Thanks!!!


No warm-up sets are neceassary. You don't need them. Yes, you can mix in some other frozen meals, as long as the calories and fats are similar.

Ellington

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jf2233

Ellington Darden wrote:
jf2233 wrote:
Ellington,

I have started the hardbody challenge using a bowflex and wanted to find out a little more information regarding it. How many warm-up sets do you do before starting the workout? Do I have to eat just those 3 frozen meals or can I mix in a few other meals of the same brands you mentioned with the same or close calories and fat content?

Thanks!!!


No warm-up sets are neceassary. You don't need them. Yes, you mix in some other frozen meals, as long as the calories and fats are similar.

Ellington



No warm-up sets at all, so you're going right into one set of heavy lifting, is that safe for your muscles and joints? I did a couple of light warm-ups for legs and just for chest since that is working all your muscles otherwise I did as you said.

Thanks!
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DownUnderLifter

jf2233 wrote:

No warm-up sets at all, so you're going right into one set of heavy lifting, is that safe for your muscles and joints?


It is if you adhere to a controlled rep cadence i.e. 4/4 and have perfect form. As the Doc says, the first few reps are merely warm-ups for the harder reps toward the end of the set.

Later
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JAFO

Idaho, USA

I'm bumping this up and asking are there any other bowflex users currently using this program or going to begin this program in the direct future?

If so, I would like to compare notes. Hopefully to see the similar results of the skiers. It is my intent to start this Monday, the 26th of Feb.

BTW- The color pictures do allot more justice than the black and whites. Thanks Dr. Darden for sharing!
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arwes

Louisiana, USA

Are any of you aware with a product that's comparable with the Metabolic Drive Complete from Biotest? I can't find that in any stores near me, and I'd like to avoid mail order if at all possible. I'm pretty much stuck with GNC, Walmart and Target.

The closest thing I've been able to find is Bally Total Fitness Meal Replacement Powder, but it seems they've discontinued it. Probably doesn't taste as good as the Biotest product, but I'd survive I'm sure.
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