10 minutes a Week vs. 10 hours a week, can you guess which is which?
I believe the old saying “a picture is worth a thousand words” rings quite true in this instance. In the above left picture, I was…
- exercising 10 or more hours per week (for months on end at that point)
- engaging in such things as”group exercise”, lots of running, aerobics, “cardio”
- eating better than the average bear
- about 167 pounds
- had a body fat % of about 13 percent
- Age 19
In the above right picture…
- I am 20 years old
- I havent participated in group exercise, “cardio”, jogging, “power lifting”, in over 5 months
- my training consists of about a once per week 10 minute session of proper exercise as seen in this post.
- I weigh about 177 pounds, and my body fat is about 10% as measured via skin fold at the University of Central Florida’s Rec and Wellness Center
This is also where I am currently.
From the abundant research availble on the subject of my training- and as far as I’m concerned- not only do I have the cardiovascular benefits of typical “cardio” modalities of exercise, but my body’s adaptations far exceed those of the 10+ hour a week adaptations. My joints are infintely better off, and my left knee that has plagued me since dislocating it in high school, rarely hurts- and is becoming less frequent as time goes on.
A drastic reduction in training results in....increased muscle mass?!
The above left picture was (obviously) taken on the same day as the first picture in December of 2007. The above right smaller picture was taken in November of 2008. My body weight then was about 171 @ 12% body fat. The exercise I employed then was 12-15 hours a week of “cardio”, half marathons, group ex, hour long swims, and power lifting /w the “big three” (dead lift, bench, squat).
Again, my current measurements are about 10% body fat @ 177 pounds. Read that again, my body fat decreased about a full 2 % in only a few months time while my weight increased.
This was done by exercising approximately once per week for 8-13 minutes on average. This is not a joke, and not a hoax. I have countless friends, family members, room mates, and carefully logged progress in my journals to back up these claims for those interested.
From 12% body fat to ~10% in a few months time, no significant change in diet.
While this certainly isnt the most drastic transformation in history, there is no hidden agenda, and there are no hidden tactics behind these pictures. These changes are very real, and IMO, typical. Many people hear about my training freqeucny and duration and instantly assume (and vocalize of course) that my genetics are superior- when in fact the opposite is quite true.
My genetics being about average is exactly what only allows me to exercise about once a week.
Counter intutive, but logical in every sense. Better genetics often allow for quicker recovery from workout to workout. My genetics do NOT allow for that.
And as stated in the final image, no significant change in diet was taken between these 2 photos. Just a drastic reduction in training volume, frequnecy, and a dramatic increase in intensity.
Now the question is, what’s possible for you?
Or maybe even more releavant, do you want a body by cardio, or a body by science.
It’s your choice. I’ve made mine.
-Dream
ps- see more current pics here on my facebook.
Comment system working?
Looks good to me!
Anthony,
Awesome results. As you stated, these are typical and expected results when you make the workout intense enough to require a 10-12 minute workout and a seven day recovery interval. Keep up the good work. If you can believe this…your best gains are still in front of you.
Doug McGuff
Is there any type of warm-up included in your HIT-routine? My physician read about it in your blogg and ecouraged me not to try it without warm-ups. Does the warm-up effect the “brief”-ness of HIT?
Hey Doug
Thanks for the kind words and link…Im definitely looking forward to bigger gains!
Hannes
The “warm up” is included in High Intensity training due to the selected time under load and slow (momentum eliminating) cadence used (a minimum of 3 seconds up and 3 seconds down).
In every way possible, properly performed HIT is as safe as it gets.
As for your doctor, well in short, he knows very little about (proper) exercise. What he does know- while well intentioned I assume- is usually misguided and counter productive.
I reccommend reading this article from Doug McGuff (MD) for further explanation
http://ultimate-exercise.com/whydoctors.html
thanks
-Anthony
That was a nice article wasn’t it… And Mr MD is a pretty funny man.
Thanks man
-Hannes
I wonder how you could keep up the 10 hr/wk for “months on end” when it produced such mediocre results.
You look great, by the way. Even your face looks younger.
Hey Carly
I’m well known in other fields for being…incredibly stubborn (a nice way to put it). When I decide to do something- like work out “every day, for ever”, I really mean it, and do it.
Like everyone else who buys into the false notion of “cardio” benefits through low intensity steady state activity, and the fallacy of “more more more” with training…I think it’s quite easy to see how I kept pushing despite real life results (or retrogression in my case actually).
thanks for the kind words and comment carly
-Anthony
I’m in my 6th week of this, and so far so good. I’ve been steadily increasing the weight on the machines each time and I feel like I am getting bigger and stronger.
I am wondering if switching up the order of the exercises can help. I did notice my overhead press was really tough this time around.
D
Hey Deline
I recommend trying the exercises in different orders as time goes on- although resistances used may change as the order changes. For example your overhead press may “drop”, but only because you performed the chest press first, instead (they use the same muscle group).
Just something to keep in mind so you don’t beat yourself up over it. Good luck with your workouts!
-Dream
Hi Anthony,
I´m not a native english speaker so sorry for the mistakes. Secondly congrats for your results, they´re very impressive considering the little time consuming (althought I know they´re quite intense).
I´ve tried to read “Body By Science” but I don´t understand why Mr. Doug McGuff have written the book sooo complicated if it´s intended to a broader group of people. I understand he has to “convince” people of the validity of his method but for people like me (LOL) it´s almost a torture to read.
So I want to ask you if there is some kind of protocol, book or whatever that you can reccommend me to read.
Althugh I´ve understood the basic guidelines of the BBS workout I don´t feel comfortable applying it because I feel I could be missing something important.
Kind regards!
Hey Adrian
Unfortunately your not going to find anything easier to read than Body by Science. My best advice though (if the book really is that hard for you to read) would be to check out Drew Baye’s coming footage from The 21 Convention.
You’ll be able to find it here September 8th
http://the21convention.com
Drew is an excellent speaker, gave great advice, and it’s in easy to watch and listen HD video format.
good luck with your training
-Anthony
Hello Anthony,
Well done on the results. You seem to be pretty knowledgeable on the BBS workouts so I thought you may know the answer to the following:
I’ve been working out the BBS way for 3 weeks now. Unfortunately I’m in a remote part of the world with limited training facilities. I have however managed to design myself a BBS’esque workout. It follows the principles of the book, I work to complete failure and it burns like hell!
My only issue is I do not seem to get any muscle soreness throughout any of my recovery time. Does this mean that I am not doing it correctly? Muscle soreness is often what motivates me and reminds me to up my protein, get a good nights sleep and also to stay away from working out until its gone.
I’m finding it hard keeping myself out the gym all week without seeing/feeling the results.
Any advice greatly appreciated
Hey Joby
Check out this post
http://www.thedreamlounge.net/2009/07/06/high-intensity-training-common-newbie-mistakes/
And post up your current routine- would help a lot.
thanks
-Anthony
Hey Anthony,
Thanks for the advice, great post. A lot of it rang true for me. I made the decision to cut my recovery down to 5 days a few weeks ago, big mistake! I won’t be doing that again in a hurry. Here’s my workouts thus far. As you can see the weights are definitely increasing but the TUL’s are reducing at the same time so its not as easy to gauge whether they’re actually ‘genuine’ gains. I think for my next routine I’ll maintain all my weights (no increases) and see what happens to the TUL’s.
Chest – Press Machine (flat)40kg/110sec—>45kg/102sec—>55kg/97sec—>60kg/80sec
Back – Lat Pulldowns (sup. grip)40kg/170sec—>55kg/120sec—>65kg/89sec—>70kg/65sec
Shoulder – Overhead Press 25kg/94sec—>35kg/100sec—>40kg/75sec—>40kg/79sec
Back – Seated Low Rows 40kg/61sec—>40kg/105sec—>45kg/94sec—>50kg/90sec
Legs – Curls 30kg/211sec—>40kg/130sec—>45kg/102sec—>50kg/87sec
Legs – Extensions 40kg/148sec—>50kg/130sec—>60kg/83sec—>65kg/95sec
Biceps – Cable Curls 20kg/102sec—>30kg/94sec—>25kg/87sec—>25kg/80sec
I don’t have the luxury of using Nautilus or Med-x equipment as I’m in a pretty remote place. Just trying to do the best with what I’ve got.
Thanks again.
Joby
Hey Joby
Your workout looks great, but continue to shorten your TULs. Whenever I hit about 80 seconds I consider increasing the weight. Think of it this way, increasing the weight is increasing the *intensity*- increasing the time (or, allowing it to increase) is increasing the *duration*.
We want to increase the intensity- within limits and to a practical degree- not duration.
So yeah, don’t sweat shorter TULs. Im willing to bet your best gains will come from TULs between 50-80 seconds. You may not feel as “sore”, but the increases tension on your muscles will help stimulate growth.
rock on, keep us posted
-Anthony
Hello Anthony,
Noted, thanks again, will keep you posted.
By the way, I was on a business trip the other day and was staying in a hotel with a decent gym. I decided to do a higher volume workout (typically what I had been doing before BBS) as an experiment in order to see if I could see my gains ‘on paper’. I was pleased to see that I hit a few personal bests yesterday and it was clear that the program was working.
It also gave me a ‘pain’ fix ha ha. I’m aching today but am looking forward to my next BBS workout all the more!
Thanks again
Joby
Hi Anthony,
I have gone through the p90x program 4 times now. Worked great the first time around…each time after I noticed that the results lessened to a point where I honestly questioned what was the point of me doing this every day.
I ran across your page and it peaked my interest. I have since read Body by Science and have a quick question about your workouts. Currently I’m on my 3rd week of doing the “big 5″ once a week and I was wondering if you do any kind of warm up or stretching prior to lifting. Can’t remember this being discussed in the book or blog and was curious.
Also, I am using an old school bowflex for my workouts. They aren’t nearly as good as nautilus machines but in your opinion will this be ok to continue my workouts on?
Thanks for your time and keep up the good work,
Patrick
@Patrick
“each time after I noticed that the results lessened to a point where I honestly questioned what was the point of me doing this every day.”
That was my experience as well performing copious amounts of “cardio”. Eventually I started getting in WORSE shape, and I began to question just what the hell I was doing. Found BBS, read it almost straight through =).
“Currently I’m on my 3rd week of doing the “big 5″ once a week and I was wondering if you do any kind of warm up or stretching prior to lifting. Can’t remember this being discussed in the book or blog and was curious.”
It is discussed, I want to say in the last third of the book or so. The basic premise is that performing the exercises slowly is enough of a warm up. Stretching has not been proven to do much of anything- at best, post workout, it MAY have a minimal positive effect on DOMS (soreness).
So, no, I don’t do any type of warm up or stretching- although if I’m at home (say, I wake up) and have an urge to stretch, I do =). I also have been tinkering lately with doing my compound leg movement first, which involves the largest muscle group in our bodies (and as a result, gets our hearts pumping the most). This essentially “warms me up” quicker, than performing a chest or back exercise. But, a minor detail.
As for your bowflex machine, it’s hard to say without seeing it personally. However if you have access to free weights you can get an AWESOME workout applying the concepts in Moment Arm Exercise
http://www.thedreamlounge.net/2009/07/11/review-moment-arm-exercise-by-bill-de-simmone/
Which I also spoke about in my recent presentation here
http://www.thedreamlounge.net/2009/09/07/proper-exercise-and-nutrition/
rock on
-Anthony
Did you keep track of your measurement increases? This might sound like a weird question but I was just wondering how much your chest size increased. It would give me an idea of what results I could expect. Thanks.
Hey Jim
I sure wish I did =(. I can provide detailed records of my progress if you’re interested- concerning my chest and overhead presses- but beyond that I didn’t measure much. I do recommend to anyone starting out though to take measurements- bi-weekly or monthly. Biceps are another one I wish I would have taken measurements for.
As for your own results- there are way too many variables involved to give an accurate prediction. I’ll say this though- get started, apply yourself, stay disciplined (have patience), and eat/sleep right.
Do those things, and I guarantee you will see results you never thought possible, especially with such a minimum investment of time.
-Anthony
I admit I haven’t read the BBS book you recommend, but I can make a few observations on your previous training program. Marathon runners have very little muscle mass as muscle weighs you down and provides no benefit to the marathon runner. Swimmers need a high bodyfat %(for an athlete) to help keep them buoyant. Those 2 training activities would help an overweight person lose weight by burning enormous amounts of calories but would not encourage the body to develop more muscle mass nor become truly lean (below 10% bf).
That being said, your body was in a state of over-training when you changed programs and your 5 months of gains probably could be attributed to allowing you body to recover. You have the body of a healthy 20 year old. Period. If we could go back to a time before fast food and 100 hour a week couch potato marathons, most 20 year old men looked like you. Also you must remember that heart and lung health, flexibility, and general fitness are important too and I do not believe those are possible only working out 10 minutes per week. No one wants to look good but end up winded from walking up a flight of stairs!
I am not willing to change my proven fitness program from 5 months of progress from a 20 year old. A newbie to fitness going from 0 to 10 minutes per week may see results.
But if you have a few more years of results I’ll come knocking! Good luck.
Hey bro… it’s 2011… any progress pics? Thinking of getting on the 10 minute per week thing. Must say I’ll miss the DOMS and friends at the gym but hey… I want muscle fast! ;oP
Probably as close as you’ll get to a progress pic — granted, I ate 5 pounds of meat the night before at a Brazillian steakhouse in Miami.
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/s720x720/312572_10100632685245542_5140013_59421639_1167030493_n.jpg
Hi Anthony, I am in my 3rd week of a BBS approach. I am just wondering if the effect tapers off, or if you hit a plateau…
Have you continued? Are you still making progress? Has your body fat stayed at 10% it is hard to tell from your recent pic.
Thanks,
Also any suggestions re changing the routine?
hey meraz
I recommend jumping on to the BBS website at http://bodybyscience.net for questions like this (in the future).
Answer: yes, the first few months you gain plenty. After that its a long, slow, but enjoyable struggle. You begin to enjoy your workouts, and learn the patience required for good results and great health.
Check this video out for a great video presentation on what I am talking about.
http://www.the21convention.com/2011/11/23/skyler-tanner/
Still making progress. Slowly but surely. Body fat is the same. Maybe a tiny bit leaner. Its hard for me to measure, even in a Bod Pod, because I am so damn hairy.
– Anthony/Dream