How well high intensity training actually works may in large part depend on your genetic makeup. Researchers have developed a genetic test to predict who will quickly improve their aerobic fitness, and who will not.

Recent research also shows that when healthy but inactive people exercise intensely, even if the exercise is brief, it produces an immediate change in their DNA. It appears this contraction-induced gene activation promotes genetic reprogramming of muscles for strength and other structural and metabolic benefits associated with exercise.

Ideally, you’ll want to do high intensity exercises two or three times a week for a total of four minutes of intense exertion with recovery periods in between. For optimal health, you’d also be wise to incorporate aerobic, strength training, core exercises and stretching, for a well-rounded fitness program.

The most recent research shows that relatively short bursts of intense exercise—even if done only a total of a few minutes each week—can deliver many of the health and fitness benefits you get from doing hours of conventional exercise.

By doing just three minutes of High Intensity Training (HIT) a week for four weeks, you could see significant changes in important health indices.

At some research centers, participants were able to improve their insulin sensitivity an average of 24 percent with as little as three minutes of HIT per week.

BBC News reportsi :
“So how does it work? … [P]art of the explanation is (probably) that HIT uses far more of your muscle tissue than classic aerobic exercise.

When you do HIT, you are using not just the leg muscles, but also the upper body including arms and shoulders, so that 80 percent of the body’s muscle cells are activated, compared to 20-40 percent for walking or moderate intensity jogging or cycling.”

But there’s an important caveat…

Just how well high intensity training actually works may in large part depend on your genetic makeup.

Your Genes May Determine How Little Exercise You Need
We often tend to believe that exercise will affect most people in similar ways. But that may be an oversimplification—at least when it comes to how little exercise you can get away with and still maintain good health. In the featured article, Michael Mosley offers the following explanation:
“The fact is that people respond to exercise in very different ways. In one international studyii 1,000 people were asked to exercise four hours a week for 20 weeks. Their aerobic fitness was measured before and after starting this regime and the results were striking. Although 15 percent of people made huge strides (so-called “super-responders”), 20 percent showed no real improvement at all (“non-responders”).

There is no suggestion that the non-responders weren’t exercising properly, it was simply that the exercise they were doing was not making them any aerobically fitter. Jamie [Timmons. Professor of ageing biology at Birmingham University] and his collaborators investigated the reasons for these variations and discovered that much of the difference could be traced to a small number of genesiii. On the basis of this finding they have developed a genetic test to predict who is likely to be a responder, and who is not.”

I thought that the recent report in the BBC News was an interesting confirmation of the Peak Fitness approach I have been advocating for some time now. It is important not to get caught up in the non-responder element of the report as it is was related to aerobic fitness, which we now realize is far less important than anaerobic fitness. It is safe to assume that everyone, including you, requires the metabolic challenge to stay healthy and avoid disease. While some people may actually get more aerobically fit than others, virtually everyone seems to benefit if the exercises are done properly.

Getting Started

If you have not received a physical within a year, do so. It is also a good idea to obtain a physician’s medical release for initiating a strength program. Fancy equipment and expensive shiny machines are not necessary to benefit from a well-designed strength-training workout. Usually, the machines that are the most complicated to operate do the least. Working out at home with a set of dumbbells or adjustable dumbbells (Sport Blocks or Power Blocks) and a bench or Swiss ball will do just fine. I train many people with varying fitness levels (from 80 year old stroke victims to pro athletes), and no one needs much more equipment than previously mentioned. Many quality exercises do not even require any equipment.

Keep It Simple

A complete total-body strength-training workout should take you no longer than one hour. Compound multi-joint movements such as pushups, chin-ups, and squats should be the core of your workout. Multi-joint movements stimulate the most muscular growth because they work many big muscle groups. The big range of motion from these exercises also stimulates a greater metabolic response (i.e. burns fat at a more rapid rate), as opposed to an exercise like calf raises that isolates a very specific area. I could write at great lengths about this topic, but just “keep it simple” – perform compound multi-joint movements. Seven to nine exercises are sufficient for a complete workout. In general, one set is sufficient, but two sets can be performed.

The Workout

A “set” consists of 8 to 20 repetitions using impeccable form taken to a point of momentary muscular fatigue or close to that point. A typical workout would look like this: pushups – 1 to 2 sets of 8 to 15 repetitions, chin-ups – 1 to 2 sets of 8 to 15 repetitions, squats – 1 to 2 sets of 12 to 20 repetitions, presses- 8 to 15 reps, rows – 8 to 15 reps, lunges – 12 to 20 reps, and crunches or sit-ups – 15 to 20 repetitions. Take about 3 to 4 seconds to raise the weight and 3 to 4 seconds to lower it. Make sure you allow at least 48 hours between workouts in order for your muscles to recover and grow. These are very broad and basic guidelines for setting up a strength program. I would suggest consulting a qualified strength coach or fitness professional regarding any questions you may have and or designing a more personalized strength-training regime.

A story in Newsweek in 2001 highlighted the story of Dr. Philip Alexander, who had run 60 miles a week for 10 years. Then he discovered Super Slow, and switched to spending just 20 minutes a week exercising-and he still managed to shed 20 pounds and shrink his waist by four inches.

For those un-indoctrinated to the Super Slow method, it requires spending a significantly longer time to lift and contract a weight – 7 to 10 seconds to contract, another 5 to 7 seconds to return the weight to the starting position. Compare that to the much more typical 4 to 5 seconds the typical person spends on the entire movement. The theory is that Super Slow works the muscle more completely and deeply, enabling a person to walk away with a much fuller and comprehensive workout in a fraction of the time.

Backing up the Super Slow theory are several studies, one of which published in the Journal of Sports Medicine and Physical Fitness in 2000. Researchers in that study trained two groups two or three times per week for eight to 10 weeks, all performing one set of 13 exercises on a Nautilus circuit. The key difference between the two groups: rep speed. One group did 10 to 12 regular speed reps and the other used Super Slow lifting of 14 seconds for the entire movement. The study showed that the slow lifters gained more strength than regular speed lifters by 50 percent.

That’s no small difference.

Anecdotally, I’ve heard stories of amazing results from slowing down weight lifting reps from my clients. At EIF, we believe that performing weight lifting slowly is an important aspect to working the muscle as deeply as possible and creating a comprehensive workout. While I don’t use “Super Slow” as a standard workout protocol – I prefer our clients spend five seconds contracting a weight and five seconds returning the weight to the starting position – I do sometimes use a Super Slow workout to change the client’s routine and challenge their muscles.

Excellence in Fitness is continuously searching for new ways to challenge our clients’ bodies, both as a way to keep the muscles from “memorizing” a certain routine and to keep the workouts fresh and new. We don’t look for the latest fads in exercise, but work in time-honored techniques that break the traditional mold for working out. This includes total body personal training sessions that deliver results superior to what our clients have seen with more traditional personal training techniques such as three sets per exercise using less weight and cardio workouts. Excellence in Fitness’ workouts provide a cardio workout and a weight lifting routine, all in a 45- minute-or-less block of time.

A key part of our exercise regimen is approaching each movement slowly with special attention to positioning and technique. Our clients lift each weight in a controlled, slow motion, working the muscle deeper, creating more muscular inroads from deep within the muscle fiber.

Think about it.  In your heart you know the truth.  There is no quick fix, no magic potion, special pill or wiz-bang exercise equipment that is going to suddenly make you fit.  The infomercials and advertisements you are bombarded with daily are produced by multi-million dollar companies that know how to push your emotional buttons.

They know how to get you to pull out your credit card.  But once you get their shake or pill or abdominal machine, you realize that you have been misled.  Because it’s not the pill, the potion, the fancy gym membership or the expensive equipment that will get you healthy and fit.  The ONLY thing that works is commitment to a healthy diet and regular exercise.  You’ve got to burn more calories than you consume – simple as that.

But there is only one way to internalize your commitment and cultivate your motivation:

You must personally experience results!

And the quickest, most foolproof way to experience those results is to have a coach guide you.

If you are honest with yourself and recognize that exercise and proper diet are the only ways to achieve the results you want and you are ready to make a lifestyle change… If you know you’re fooling yourself by paying for another gym membership, piece of equipment, shake, potion, exercise video, diet, or pill… then I can help you.

Through my experience, education and extensive study, I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.  It’s a program that will support you in becoming laser focused on the results you want, empower you to accept responsibility for making effective exercise part of your lifestyle, and provide you with the tools you need to reach your fitness goals.

And it’s only requires 5% of your available time – just five percent!

Is that too much to ask of yourself to improve and protect the most important thing you have – your health?

This program has provided many people with a new life.  If you have had trouble getting or staying motivated, you will now look at exercise as fun, have the tools you need to foster motivation, achieve your weight loss and fitness goals and actually enjoy your exercise program.

‘Body of Excellence’ is different from any other fitness program you’ve ever seen.

You don’t need a gym membership or expensive home fitness equipment.  You don’t need fad diets, doctor prescribed (or over the counter) medication.  You don’t need videotapes, books or manuals.  You don’t need anything but the guidance, support, motivation and accountability I’ll provide.  That’s it!

And I am absolutely certain this program will provide results for YOU.

That’s right, I’m absolutely certain.  So sure, in fact, that I guarantee you can achieve measurable, incredible results in just 12 weeks!  That’s right, I fully guarantee your results or your money back.  You won’t get that kind of guarantee anywhere else that I know of.

The bottom line is this: you will have to engage in a moderate exercise program and you will have to eat a more healthy diet in order to safely, effectively and rapidly lose weight – and keep it off permanently!  If you’re not ready to hear that, if you are still in search of some kind of “miracle” – then I can’t help you.  Because I promise you, based on years of trial and error, years of study and years of real life application…

…there is no “miracle” weight loss program out there.

“I have lost 19.4 pounds, 9.8% body fat and 4 inches (just in my stomach!) all while increasing strength and lean muscle.”
John Greene – Edgewater, MD

“Let me tell you, it has been hard work but all so REWARDING.  In just 11 weeks, I have decreased my body fat 5.6% and burned off 143/4 inches!”
Ana Dalton – Edgewater, MD

“I can’t say enough good things about Excellence In Fitness and the personal trainers there.  I lost 14.6 lbs., 33/4 inches from my waist, 21/4 inches off my hips and 4.8% of my body fat after just 12 weeks of their Body of Excellence Program.  My triglycerides went from 235 to 68!”
Debbie Sheffield – Pasadena, MD

“I feel great and can’t wait for my next Body of Excellence training session!  I lost 10.4 pounds, reduced my body fat 71/2 percent and lost 51/4 inches in my stomach in only 3 months!”
Stacy Fite – Glen Burnie, MD

“…In 6 weeks I lost 17lbs and more than 15 inches on my hips, waist, chest, and thighs. The workouts have energized me and put me on the road to success.”
Kelley Dye – Odenton, MD

“…My body fat is down 5 percent, and my cholesterol and blood pressure are back down to healthy levels.”
Mark McInnes – Severna Park, MD

“My cholesterol went from 247 to 198 – a 20% drop! Thanks so much for pushing me to excel!”
Sharon Keys Seal – Pasadena, MD

“…Three months later I now weigh what I weighed in college (eight years ago!) – I thought that would never happen again and I really feel great. I will never go to another training facility; I am sticking with the Body of Excellence program!”
Jessica Schmidt – Annapolis, MD

“I started training with Joe after having my first baby. He helped me tone and sculpt my body back into shape.”
Karen Gunsior – Annapolis, MD